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 (mike@muscleforlife.com) 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:

(2:39) Can minicuts allow you to bulk for longer?

(7:18) What are the best squat and deadlift alternatives for people with back issues?

(9:50) 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

In this episode, I discuss whether you should prioritize sleep or training when sleep-deprived, shoulder impingement fixes, strategies to make stubborn muscles grow, 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 (mike@muscleforlife.com) 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:

(3:41) Should I work out on 5-to-6 hours of sleep or prioritize sleep and do fewer workouts per week?

(9:28) Why is Thinner Leaner Stronger recommended for women under 40?

(10:20) I’ve been drinking salt water during my workouts. What are the signs I’m consuming too much salt?

(11:18) How can I grow stubborn muscles?

(17:40) What are your thoughts on training calves unilaterally?

(22:36) Can using an air fryer help control calorie intake?

(24:47) What’s the best way to fix shoulder impingement?

(25:52) Do you do AMRAP sets for most of your main exercises?

(28:15) I just had ACL surgery and will be sidelined for a bit. How do I maintain my muscle?

(29:00) Do you have any book recommendations on time management?

(29:35) Is it bad to do sauna after heavy lifting phases for lean gaining?

(31:31) The bar isn't touching my shins during deadlifts. Is that a problem?

(33:13) What's the best way to boost my immune system to avoid catching colds from my kids?

(35:24) Since we shouldn't eat ultra-processed foods, how healthy are whey protein and other supplements?

(40:55) Any thoughts on natural tea supplements that use ingredients like tongkat ali, boron, and magnesium?

Mentioned on the Show:

Buy Legion Pulse

Buy Legion Phoenix

Bigger Leaner Stronger

Thinner Leaner Stronger

Legion One-on-One Coaching

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

Shaun had struggled with his weight for over a decade. But at 270 pounds, he faced a health scare that prompted him to make a serious change.

After failing to lose weight on several popular diets, Shaun discovered Bigger Leaner Stronger, and by following its principles, he started losing fat and building muscle.

However, Shaun felt he could achieve even better results, so he signed up for Legion coaching. With his coach's help, he learned the principles of effective and sustainable dieting and training, and in 6 months, he dropped from 233 to 198 pounds, greatly improving his body composition and health.

In this podcast, Shaun shares valuable insights into staying consistent, the importance of accountability, and navigating challenges like injury. His story highlights how following straightforward, evidence-based advice can help you achieve remarkable results.

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

(05:12) How did you discover my work, and what have your results been like since then?

(13:19) How did your strength and performance change once you started the coaching program?

(17:53) What key factors contributed to your results after switching from solo training to the coaching program?

(23:32) How did you structure your diet?

(32:24) What do your cheat meals consist of?

(39:46) What is your training routine like, and did you face any challenges?

(44:57) Could you complete the program with just a simple home gym setup?

Mentioned on the Show: The Legion Diet Quiz

The Year One Challenge For Men

Bigger Leaner Stronger

Legion Body Transformation Coaching

Is artificial intelligence a quantum leap forward for humanity? The key to world peace, the cure for disease and aging, and the springboard to the abundant, leisure-filled future depicted in science fiction novels?

Or is it the death knell for humanity as they know it?

Or something in between?

In this episode, I talk with Cal Newport, a renowned computer science professor, author, and productivity expert, to delve into the complex landscape of AI.

Cal has been studying AI and its ramifications for humanity long before it was cool, and he has a number of counterintuitive thoughts on the pros and cons of this new technology, how to get the most out of it right now, and what the future of AI will look like.

In this interview, you’ll learn . . .

• How to use existing AI tools like ChatGPT and Claude to be more productive and successful in your work and personal life
• The pros and cons of existing AI tools
• What the future of AI development may look like
• How to use AI to stay competitive in the modern workplace
• And more . . .

So, if you're curious about how AI is shaping our world and what you should do right now to get and stay ahead of the curve, click play and join the conversation!

Timestamps:

(3:44) The current and future impact of AI on life and work

(10:52) The limitations and inefficiencies of current LLMs

(15:37) The future of LLMs

(18:56) The benefits of a “multi-agent approach”

(28:15) Will AI lead to massive job losses?

(33:16) How AI will become essential in the modern workplace

(36:51) How will AI change the “rhythm” of work?

(44:27) The future of AI in knowledge work

(50:31) The problems with the “Oracle” model of AI

(58:37) How LLMs will advance AI

(1:07:39) How Cal uses LLMs in his work

(1:09:56) What AI innovations are set to benefit writers the most?

(1:12:38) AI’s future role in information gathering

(1:13:52) How Mike uses AI in his work

(01:20:54) Where can people find Cal’s work?

Mentioned on the Show:

Cal Newport’s Website

Cal Newport’s New Yorker Archive

Cal Newport’s New Book: Slow Productivity: The Lost Art of Accomplishment Without Burnout

Cal Newport’s previous podcast appearance

Cal Newport’s Deep Questions Podcast

The Legion Diet Quiz

Buy Legion Whey+

Legion Body Transformation Coaching

Most weightlifters know that training volume is a crucial factor in maximizing muscle growth. But how much volume is optimal? And at what point does doing more sets become counterproductive?

To help answer these questions, I interviewed Dr. Milo Wolf, a published sports scientist, competitive natural bodybuilder, and online coach, known for his deep understanding of the mechanisms that drive hypertrophy.

In this episode, we delve into how much volume is optimal for gaining muscle and discuss when higher volumes offer diminishing returns or even harm your muscle-building efforts.

Dr. Wolf breaks down the latest research on high-volume training and offers practical tips, including specific volume recommendations and strategies to make high-volume training more practical and time-efficient.

Whether you're a beginner looking to build your first 10 pounds of muscle, or an experienced lifter aiming to reach your genetic potential, this episode is packed with evidence-based insights to help you reach your goals.

In it, you’ll learn . . .

• The impact of training volume on muscle growth
• How rest times and proximity to failure can optimize your results
• Volume recommendations and strategies for both beginners and advanced weightlifters
• The significance of exercise selection for maximizing hypertrophy and preventing boredom
• How techniques like drop sets and supersets can make high-volume training more practical and time-efficient
• The role of “specialization phases” in maintaining motivation and breaking training monotony
• Tips for gradually increasing volume and using performance as a recovery indicator

So, click play to gain valuable insights and practical advice on how much volume you should do to enhance your muscle-building efforts.

Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:50) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(4:40) Understanding training volume

(14:01) Interpreting the recent “52-set study”

(16:01) Factors influencing research results on optimal training volume

(25:12) Applying volume recommendations to programming

(33:57) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(36:09) How exercise selection impacts how much volume you can do

(40:36) How exercise selection impacts injury prevention

(44:57) Breaking training monotony with specialization phases

(48:08) How to gradually increase volume

(51:37) Debunking the myth that heavy training is more fatiguing than high volume training

(58:58) Where can people find more of Milo Wolf’s work?

(01:00:11) Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(1:02:59) Subscribe and please share the podcast with a friend! www.muscleforlife.show

Mentioned on the Show:

Milo’s YouTube Channel: https://www.youtube.com/@WolfCoaching

Milo’s Instagram: https://www.instagram.com/wolfcoach_/

Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Mike’s conversation with Dr. Pak on Minimum Effective Dose Training: https://legionathletics.com/muscle-for-life-episode-1124-dr-pak-interview/