In this episode, I discuss how to improve barbell row strength, strategies for supersetting, my new book release, and lots more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. ****

---

Timestamps:

(4:12) When is the next book coming out?

(06:30) Tips for improving barbell row strength?

(07:35) Is lifting 5 times per week better than 4 for results?

(08:34) Is the deadlift primarily a back or leg exercise?

(10:21) Should cardio be cut out during a clean bulk?

(11:40) Thoughts on mouth taping and jaw exercisers?

(13:00) Is rucking effective for cardio and muscle strength?

(14:32) Are supersets with opposing muscle groups beneficial?

(19:10) Top tips for improving sleep quality?

(26:48) How does the hip thrust complement deadlift performance?

(27:12) Strategies for politely ending gym conversations between sets?

(29:16) Is daily red meat consumption harmful?

(30:12) After a deload week, should I return to heavier weights or maintain?

(30:38) Is the absence of a burning sensation during heavy lifts detrimental to hypertrophy?

(32:05) Is additional cardio necessary if I already log thousands of steps at work?

(32:53) Why recommend bulking before cutting for skinny-fat individuals?

---

Mentioned on the Show:

Stronger Than Yesterday

The Shredded Chef

Lunar

Progressive Overload Training

Whey+

Legion Diet Quiz

What’s the secret to building a successful business that lasts? How do you overcome the common challenges that entrepreneurs face? And what steps can you take to ensure your business continues to grow and thrive?

In this episode, I sit down with Adam Schafer, a prominent figure in the fitness industry with more than 15 years of experience. Starting as a personal trainer, Adam co-founded Mind Pump, the #1 rated fitness podcast on Apple with over 2 million downloads per month. Adam delves into the challenges entrepreneurs face and how to turn setbacks into opportunities for growth, offering practical advice on building a thriving business in the competitive world of health and fitness.

In this interview, you’ll learn . . .

• How to reframe business setbacks as opportunities for growth and innovation
• The critical role of networking and relationship-building in accelerating business success
• Why embracing extreme ownership is essential for effective leadership and scaling your business
• Key lessons in hiring and managing teams for sustainable business growth

And more . . .

So, if you want to understand how to navigate the challenges of entrepreneurship and build a successful business, click play and join the conversation.

---

Timestamps:

(04:41) Is inconsistency in friendships a personal trait or a byproduct of success?

(09:48) Will you ever consider slowing down in your business pursuits?

(12:42) In the future, how will you balance financial achievements with non-financial achievements?

(24:34) How do you evaluate the significance and magnitude of your goals?

(26:24) Can you share more about the new service you launched for fitness professionals?

(40:24) What lessons have you learned from hiring the wrong people in business?

(50:12) How can you transform past mistakes into valuable lessons for future growth?

(59:34) How can you build friendships with successful people even if you don’t feel successful yourself?

(01:13:25) How can surrounding yourself with uplifting individuals lead to greater success and personal growth?

---

Mentioned on the Show:

The Little Black Book of Workout Motivation

Phoenix

Legion Training Quiz

Mind Pump Media

Mind Pump Trainers

In this episode, I talk with Martin, who achieved remarkable results with Legion’s body transformation coaching service.

Martin had always been interested in fitness but struggled with gaining weight and building muscle. Running his own business made it challenging to find time for consistent workouts. Years ago, he discovered my book Bigger Leaner Stronger, which introduced him to effective training concepts. While he saw some progress, he felt he could achieve even better results and decided to sign up for Legion coaching.

With his coach's guidance, Martin learned to balance his work schedule with a structured fitness plan. Through this process, he lost 9 pounds, reduced his body fat by 6%, and trimmed 2 inches off his waist, all while increasing his overall strength and muscle mass.

In this podcast, Martin shares valuable insights into staying consistent, the importance of accountability, and navigating challenges. His story highlights how following straightforward, evidence-based advice can lead to impressive results.

Tune in to hear Martin’s story and discover how expert coaching and dedication can transform your body and life.

---

Timestamps:

(5:21) What were your before and after results like?

(12:14) How did you discover my work, and what was your situation before that?

(16:05) What key mistakes did the coaching program help you correct?

(21:38) How was your meal plan structured, and what types of foods did it include?

(33:09) Did you incorporate cheat meals into your diet plan?

(38:52) What did your training program look like, and how did it evolve?

(45:37) Can you describe your experience with deadlifting injuries and switching to the hex bar?

(54:07) What challenges did you face during the training process, if any?

(56:45) Which exercises became your favorites during the program?

(01:04:10) Did you use any supplements as part of your routine?

(1:20:15) What are your thoughts on the potential risks associated with fish oil supplements?

---

Mentioned on the Show:

Bigger Leaner Stronger

Legion Body Transformation Coaching

Pulse

Legion Diet Quiz

The Actor's Career Compass Podcast

What does it really mean to raise confident and independent kids? How can parents instill strong values while making learning engaging and fun? And what practical steps can you take to prepare your children for a successful future?

In this episode, I chat with Scott Donnell, a serial entrepreneur and expert in family financial education. Scott shares insights from his work with the Gravy Stack app and his book "Value Creation Kid," offering strategies for teaching kids life skills in a way that is both educational and enjoyable.

In this interview, you’ll learn . . .

• How to make learning engaging and fun for kids
• Strategies for teaching kids life skills during your daily routine
• The importance of instilling values and fostering independence
• Practical tips for building confidence and responsibility in children
• How to overcome common obstacles in teaching kids essential skills
• Creative ways to engage kids in learning through games

And more . . .

So, if you’re ready to help your children develop the skills and values that will benefit them throughout their lives, click play and join the conversation.

---

Timestamps:

(08:00) How did studying high net worth families help in teaching kids about finances?

(09:33) The concept of "heritage over inheritance”

(10:40) What are the 12 principles and can you share a few that stand out?

(20:34) What is the “home economy” system?

(23:55) What are the 3 E’s?

(29:43) Have you encountered resistance from parents about implementing these principles?

(36:19) Healthy struggles vs. unhealthy struggles

(40:10) What types of healthy struggles should parents consider introducing to their kids?

(46:27) What are your thoughts on the statement "If we model these behaviors, we are a lot of the way there"?

(51:27) What are some of the most important skills we should teach our kids?

(57:27) Why is interdependence, not independence, the goal in parenting?

---

Mentioned on the Show:

Value Creation Kid

Dinner Table App

Scott Donnell Instagram

Thinner Leaner Stronger

Triton

Legion Training Quiz

In this episode, I discuss how fit women can fix amenorrhea, whether high-rep sets are good for cardio, the challenges of staying muscular at 40+, and lots more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

--- Timestamps:

(03:08) Should you deload based on HRV and resting heart rate changes?

(04:06) Are lighter weights with higher reps and short rest times effective for cardio?

(05:52) How can you resolve amenorrhea?

(10:58) When can we expect an OnlyFans launch?

(15:26) Does maintaining your physique become more challenging with age?

(21:20) Should I adjust the Bigger Leaner Stronger program when starting at age 56?

(25:06) What business mistakes set Legion back?

(29:08) Are diuretic products effective for water retention, or are they all scams?

(31:31) How can you transition off fat burners without gaining weight?

(32:36) What's the best way to minimize carb crashes when bulking with 3 heavy meals?

(34:36) Can two leg sessions per week, focusing on quads and hamstrings, effectively build bigger legs?

--- Mentioned on the Show:

The Little Black Book of Workout Motivation

Bigger Leaner Stronger

Recharge

Legion Diet Quiz

Should pregnant women lift weights? If so, how can they do it safely? How soon after delivery can they start training again? Can strength training improve postpartum recovery?

Dr. Christina Prevett PT, PhD, is the founder of Barbell Mamas and has spent years studying how strength training can benefit pregnant women. Her work challenges many common misconceptions about exercise during and after pregnancy, and she provides evidence-based recommendations for how to use strength training to stay healthier during pregnancy and recover faster after delivery.

In this interview, you'll learn . . .

• Common misconceptions about weightlifting during pregnancy and how to address them
• Recommended modifications for pregnant women who want to keep training
• How resistance training during pregnancy can impact labor, delivery, and postpartum recovery
• Strategies for coaches who are training pregnant athletes
• When and how women can safely return to heavy lifting after giving birth

So, if you want to understand the science behind prenatal strength training and learn how to safely maintain your fitness during pregnancy, click play and join the conversation.

--- Timestamps:

(05:56) Common misconceptions about high-intensity training during pregnancy

(09:06) Benefits of weightlifting during pregnancy

(17:30) Postpartum advantages of high-intensity training

(20:33) How exercise during pregnancy can ease the postpartum period

(22:39) Programming considerations for women during pregnancy

(30:53) Setting the right intensity levels for pregnant women

(33:44) Effective pelvic floor exercises for pregnancy

(39:49) Is there a stigma surrounding pelvic floor strengthening exercises?

(41:35) Activities to avoid during pregnancy

(44:42) How to safely do cardio during pregnancy

---

Mentioned on the Show:

The Shredded Chef 

Whey+ 

Legion Diet Quiz The Barbell Mamas 

Christina’s Instagram

How are peptides shaping the future of fat loss and fitness? How do they impact weight management and overall health? How do they work, and what are the risks and side effects?

In this episode, I sit down with Sal Di Stefano, renowned fitness coach and co-host of the Mind Pump Podcast, to delve into the world of peptides.

In case you’re not familiar with Sal, he’s a repeat guest on the Muscle for Life podcast and a leading voice in the fitness industry with over a decade of experience as a personal trainer. Having personally used peptides and studied them extensively, Sal offers valuable insights into how these compounds can revolutionize weight loss and improve overall health.

In this interview, you’ll learn . . .

• Why the popularity of peptides has skyrocketed
• The benefits of GLP-1s for weight loss versus calorie-controlled dieting
• How to prevent muscle loss while taking GLP-1s
• The risks of buying unregulated peptides
• Sal's experience with different peptides
• How GLP-1s will lead to more people lifting weights
• How GLP-1s will affect the supplement industry

And more . . .

So, if you want to understand how peptides will change how people lose weight and get fit in the future (for better and worse), click play and join the conversation.

--- Timestamps:

(05:39) Why are peptides becoming more popular?

(08:40) The benefits of GLP-1s for weight loss vs. calorie-controlled dieting

(10:32) How to prevent muscle loss while taking GLP-1s

(15:23) How peptides affect behaviors like drinking, smoking, and gambling, etc.

(16:55) What are peptides exactly?

(20:32) The risks of buying unregulated peptides

(21:42) Sal's experience with different peptides

(26:55) Which peptides has Sal avoided?

(28:58) The potential benefits of micro-dosing peptides

(31:00) How peptides are changing the food and drug industries

(32:20) How GLP-1s will lead to more people lifting weights

(36:40) The rise of anti-catabolic supplements like HMB

(38:02) The importance of eating enough protein while taking GLP-1s

(40:30) The importance of maintaining muscle for health

(44:06) Are GLP-1s a temporary fix or can they produce lasting weight loss?

(01:00:38) How GLP-1s will shape the supplement industry

--- Mentioned on the Show:

Mind Pump Podcast

MAPS Programs

Legion Body Transformation Coaching

Legion Training Quiz

Pulse

What’s the best way to boost your endurance without overtraining or getting injured?

Should you try to “hack” your physiology with hard intervals, Tabata workouts, and HIIT?

Should you mimic the training methods of famous athletes?

Or something else entirely?

In this episode, I chat with Dr. Stephen Seiler, an exercise physiologist renowned for his work studying and documenting the training practices of elite endurance athletes, including cross-country skiers, cyclists, rowers, swimmers, runners, skaters, and others, and for extracting the key principles from these training programs and adapting them for recreational athletes.

In this episode, you’ll learn . . .

• The importance of endurance training for overall health and fitness
• How to use optimize your endurance workouts with the “three-zone model”
• The best intensity for improving your cardiovascular fitness over time
• How to effectively balance the frequency, duration, and intensity of your workouts
• Practical tips for setting and achieving fitness goals, such as running a 5k or 10k race
• The scientific reasons for rest days
• How to set up your training program for long-term enjoyment and success

And more . . .

So, whether you're aiming to enhance your cardiovascular health, set PRs in your endurance sport of choice, or simply get more out of your existing cardio routine, you want to listen to this episode.

---

Timestamps:

(06:13) What are the benefits of endurance and cardiovascular training?

(11:24) How to properly balance the frequency, duration, and intensity of your endurance workouts

(15:33) The importance of cardiovascular training for young people

(25:01) What is the 3-zone model?

(32:13) What is polarized training?

(40:15) What does programming for a 5k look like?

(45:34) Is one interval day per week sufficient?

(46:25) What does progression look like after one year of endurance training?

(49:14) What is the sweet spot for marathon training?

(54:04) A scientific argument for rest days

(58:56) What is a suitable timeframe for someone starting endurance training to prepare for a marathon?

(01:04:29) Why is intrinsic motivation important? How can we optimize our training plan for this?

---

Mentioned on the Show:

Bigger Leaner Stronger

Thinner Leaner Stronger

Muscle for Life

Phoenix

Legion Diet Quiz

Stephen Seiler Google Scholar

Stephen Seiler YouTube

In this episode, I discuss the potential benefits of minicuts, the best alternatives to the squat and deadlift, how to overcome the fear of rejection, and lots more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

---

Timestamps:

(02:39) Can minicuts allow you to bulk for longer?

(07:18) What are the best squat and deadlift alternatives for people with back issues?

(09:50) What’s your current training program?

(12:02) What fact about the human body amazes you daily?

(14:36) What are your thoughts on Trump running in the 2024 election?

(18:31) What are the best shoes for strength training?

(19:14) How do you overcome the fear of rejection and disappointment?

(20:43) How do you handle a lack of motivation to train?

(21:03) Should you do box squat if you already do full-range-of-motion back squats?

(22:27) What’s the best way to improve VO2 Max?

(24:37) Is lifting lighter weights at 40+ better for longevity?

---

Mentioned on the Show:

Bigger Leaner Stronger

Thinner Leaner Stronger

What does it really mean to “be happy?” How do fitness, faith, relationships, and daily routines contribute to a fulfilling life? And what practical steps can you take to enhance your emotional well-being?

In this episode, I chat with Arthur Brooks, a Harvard professor, bestselling author, renowned social scientist, and expert on the science of happiness, to explore these important questions. Arthur shares insights from his extensive research and his latest book, "Build the Life You Want," offering evidence-based strategies for increasing happiness and managing stress and negative emotions effectively.

In this interview, you’ll learn . . .

• The relationship between fitness and happiness
• The importance of relationships in dealing with stress
• How to understand and utilize negative emotions for growth
• The role of faith and spirituality in happiness
• Practical daily routines for enhancing happiness
• Common misconceptions about happiness and how to address them
• And more . . .

So, if you’re looking to understand the keys to a happier life and want actionable advice to improve your emotional well-being, click play and join the conversation.

Timestamps:

(04:39) How fitness contributes to happiness

(10:36) Strategies for managing stress

(18:28) The importance of self-management

(24:10) What does Arthur mean by "happiness is a direction, not a destination?"

(32:29) How seeking wealth and status affects happiness

(42:19) Faith, spirituality, and their impact on well-being

(44:50) The importance of daily practice and commitment

(48:11) The importance of taking action

(54:32) How personal growth can shape societal change

Mentioned on the Show:

Arthur Brooks's website

Build the Life You Want

PANAS - Free Personality Test

Thinner Leaner Stronger

Bigger Leaner Stronger

Triton

Legion Training Quiz

What are the top ten “biomarkers” that can help you predict how long and healthy your life will be? And how can you track and improve these to increase your chances of a healthier, longer life?

In this episode, I chat with Simon Hill, a physiotherapist, nutrition scientist, podcaster, and author of The Proof is in the Plants. We discuss his "Living Proof Challenge," a 12-week program aimed at fostering habits that enhance both physical and mental health, lower the risk of chronic diseases, and help you live a longer life.

In this episode, you’ll learn . . .

And more . . .

So, whether you're aiming to enhance your longevity, optimize your health, or deepen your understanding of the biomarkers that predict lifespan, this episode offers invaluable insights and practical tips.

Timestamps:

(4:20) What are the ten most important biomarkers for longevity and why do they matter?

(15:58) Are there other factors that influence fat distribution toward visceral fat?

(24:23) Does lack of sleep correlate with the accumulation of visceral fat?

(32:07) How important is cardiovascular health for longevity?

(44:18) Is it true that eating a significant amount of dietary fat can improve your hormonal profile?

(45:51) What practical steps can people take to slow cholesterol accumulation?

(48:14) The truth about seed oils

(50:45) Why is consuming large amounts of butter unhealthy?

(55:51) What is VO2 Max and why does it matter?

(01:00:09) How does strength training relate to VO2 Max?

(01:04:36) Why is blood pressure important for longevity?

(01:09:11) Should people measure APOB and VO2 Max?

(01:15:58) Where can people find you and your work?

Mentioned on the Show:

Simon’s website

Simon’s Instagram

Simon’s X

The Proof Podcast

The Proof Instagram

The Proof YouTube Channel

The Living Proof Challenge

The Legion Diet Quiz

Bigger Leaner Stronger

Legion Body Transformation Coaching