Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube 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 ext ..read more

Arching your back while bench pressing is a point of undue controversy in the fitness space, with many labeling it a “risky” way to “cheat” at the lift. This criticism is unfounded.  Arching your back is a legitimate technique that can help you lift more weight and reduce the risk of injury. It’s not only useful for powerlifters, either—anyone looking to gain muscle and strength can leverage its benefits. In this article, you’ll learn what a bench press arch is, why people arch their back while bench pressing, how much it benefits your efforts to gain strength and muscle, and more.  ..read more

Emphasizing exercises for the triceps lateral head is vital for two reasons.  First, the lateral head is the strongest part of your triceps, so strengthening it can significantly boost your performance on key pressing exercises like the bench and overhead press. And second, it’s the most visible part of your triceps when your arms are at your sides, so developing it plays a big part in making your arms look bigger when you’re standing naturally. Fortunately, building the “outer” head of your triceps is straightforward. It mostly comes down to doing the following nine exercises: Close-gri ..read more

The Kroc row is a dumbbell back exercise created by world-record-holding powerlifter and bodybuilder Matthew Kroczaleski. It’s similar to the regular dumbbell row, except it allows you to use less strict form to lift heavier weights for higher reps.  That’s not to say it’s a “sloppy” one-arm dumbbell row. Instead, it involves intelligently using momentum to compensate for your body’s natural weakness so you can build more mass and strength. In this article, you’ll learn how to do Kroc rows, why they’re effective, the difference between Kroc rows and regular dumbbell rows, some effect ..read more

Listen on Apple Podcasts | Listen on Spotify | Listen on 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 ..read more

If you’ve been mulling over mushrooms recently, the universe has conspired to send you a message: These are the fungi you’re looking for. I Want This Legion See how life works? ASK AND YOU SHALL RECEIVE. Unless, of course, you haven’t asked for and aren’t ready to receive mycological manna.  In that case, let me ask you a few questions. Did you know that one of the most important functions of your immune system is keeping inflammation in check? And that chronic inflammation caused by an overactive or dysregulated immune system is associated with many diseases that are the leading caus ..read more

In 6 months of Legion body transformation coaching, Alan lost 27 pounds, 11% body fat, and gained significant muscle and strength during the process. He had always wanted to improve his body composition but found it hard to juggle his social life and fitness goals. But with his coach’s help, he was able to strike the perfect balance and transform his body.  Here are his results: Alan’s Journey Despite training for 2 years, Alan still couldn’t shed the fat he’d gained as a teenager.  He was so demotivated by his lack of progress that he even considered having cosmetic surgery. Determ ..read more

A healthy body weight is one that minimizes your risk of disease, disability, and dysfunction; optimizes your physical health and performance; and makes you feel comfortable, confident, and vital.  Thus, there are physical and mental dimensions to an “ideal” body weight. As for your physical health, studies show that being overweight significantly increases your risk of a number of diseases including type ll diabetes, osteoporosis, kidney, liver, and heart disease, high blood pressure, sleep apnea, cancer, Alzheimer’s, and overall mortality.  What’s more, research also shows that the ..read more

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube 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 ..read more

Compound arm exercises are ideal for building arm mass quickly.  By working multiple muscle groups simultaneously, they allow you to train efficiently and handle maximally heavy weights, helping you build more muscle in less time.  In this article, you’ll learn the best compound movements for your triceps and biceps, a highly effective compound arm workout to help you build arm mass fast, and more. Table of Contents + What Is a Compound Arm Exercise? The 10 Best Compound Exercises for Arms The Benefits of Compound Arm Exercises Should You Only Train Your Arms with Compound Exercises ..read more