Muscle for life

MFL Podcast 69: Live Q&A: Proper form, lagging muscles, bulking tips, and more…

MFL Podcast 69:  Live Q&A: Proper form, lagging muscles, bulking tips, and more…

A new episode of the podcast is up! This episode is a recording of my last live Q&A I did over at Legion and in it I take questions on tips for improving form, how to train lagging muscles, adjusting your bulking calories, and more…

If you want to get in on the next one and ask me questions, sign up here:  www.legionathletics.com/qa/


00:10 – Do you still recommend the circuit training in Bigger Leaner Stronger?

02:57 – The dumbbells I need to use on the incline press to work in the 6-8 rep range are too heavy to get in and out of position easily. INTO position is easy, but how do I get them OUT of position without dropping them like a chump?

04:31 – I’ve read that supplementing with creatine can lead to potential hair loss. Have you heard anything about this?

06:10 – Do creatine products like Recharge, or any creatine products, need to be cycled?

07:35 – Is training fasted early in the morning fine if I’m on a bulk?

14:38 – How much form are we willing to sacrifice with heavy lifting?

22:29 – Why high GI carbs pre-workout, won’t that spike insulin and create a crash intra-workout?

24:29 – How do you learn proper form from a book?

26:33 – Can you talk about your opinion on CNS (central nervous system) fatigue? A few “fitness experts” lately feel very strongly that a full day of rest is necessary in between high intensity, heavy lifting days.

34:10 – Any thoughts on a large amount of sushi for a re-feed meal while cutting? Is the fat in fish a problem?

35:59 – You recommend .4 grams of fat per pound of body weight when bulking. However for those who need upwards of 4000 calories, can you increase fat to help get in the calories or should I only up carbs?

38:38 – I can’t go to the gym for 3 months. Would you recommend Convict Conditioning?

41:03 – Hey Mike, any recommendations for people with a sensitivity to yohimbine? I currently use Phoenix and Pulse.

43:40 – Any date on a Stacked release and has the beta user list been chosen yet?

47:59 – I want to build a big body, but can literally build no legs (tibular torsion and extra bones in feet) should I still lift upper body and just wear sweats for life?

51:24 – I’ve been working out for a year and a half but my arms are lagging. Any tips to get my arms bigger?

56:25 – What do you think of vegan bodybuilding?

1:03:16 – Would you expand your business and have actual trainers throughout the country working for you?

1:04:20 – Is it better for a tall person to use a wide stance when squatting?

1:06:03 – What’s the best way to increase ankle mobility?

1:09:37 – When are you going to challenge Quest bars? We want Legion bars! And really want you to get my money instead of Quest.

1:11:34 – If you could “ass to grass” would you choose that over just below parallel?

1:14:18 – I like your workouts, I’ve made great gains with them. However, I don’t see how you can possibly get them done in 45 minutes. It’s taking 1.25 hours at least. Are you doubling up exercises?

1:18:17 – Do you ever get a weird palm pain when flat barbell benching?

1:19:20 – What’s your take on supping with DHEA.

1:21:35 – Is corrective exercise important? I had a trainer tell me that my body is “dysfunctional” aka doesn’t work certain muscles during certain exercises, is it bullshit?

1:22:24 – Has you heard of Alan Thrall on YouTube? For Mike’s MFL articles, he has excellent demonstrations of form and what not to do.

1:22:36 – I’m looking to increase my calories consumed to get my weight up a little quicker. Should I increase my macros in the same proportion, or should I increase just a certain macro?

1:23:06 – Will working out muscle groups more than once a week bring more muscle gains?

1:25:55 – What is the timeframe to drop from 105kg (25%) to 85kg (10%)?

1:27:34 – Is there any difference between a 50/50 carb and fat split with protein at 1g per lb of bodyweight versus keeping fat at .4g per lb of bodyweight?

1:29:04 – How many carbs should I eat on refeed days (what % of calories)?

1:30:57 – What’s more detrimental during training: Cutting hours of sleep short in order to get up early and lift OR lifting late at night, but only getting in one big meal before bed (and then fasting for 8 hours due to sleep)?

1:33:16 – How do you maintain boobs as a girl when cutting?

1:32:32 – How long should you diet?

1:35:14 – What is Mike’s ideal cheat meal?

1:37:28 – Do you drink alcohol?

1:37:55 – When do the new Legion shirts come out?

1:38:31 – Would you rather have a six pack on each of your pecs or a huge pec where your abs are?

Oh and if you like this episode want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloud, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

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  • Trish

    Hey Mike! I’m sitting at 108 lbs. BMR=1317 calories.

    Macros are:

    130-140 g of Protein

    110-120g of Carbs

    35g of Fat

    I lost a lot of weight but not the good kind. I got really busy and stopped working out for 2 weeks because I got very sick. I want to get back at it. Its been hard losing fat because I “dirty bulked” last winter and gained too much fat. I know I can’t spot reduce but the only way for me to tell that I lost fat is by looking at my stomach. Thats where my problem area is. Do I just keep cutting? or should i go on a slight calorie surplus to gain strength back? How do I boost my metabolism again?

    • Sorry to hear about the weight loss.

      If you’re goal is to lose BF%, you need to cut. However, if you’re eating at BMR and not losing 1-2 pounds a week you need to reverse diet first. Check this out:


      Then, once you’re done cutting, you can focus on building muscle.


  • Bounphi Bebsi

    I also need 75-100 minutes to finish each session. Glad I’m not the only one 🙂 The breaks alone take up a lot of time already. So I recommend doing a few supersets to save a bit of time ^_^
    By the way, thanks Mike. I started with 71kg and am now at 65kg (Caliper says 12-13%) after 13-14weeks. I keep cutting till I get under 10%.
    What else can I say… thank you so much 🙂
    I hope we can test ‘stacked’ soon. Keep up the good work!

    • Yeah I’m dialing it back a bit in the next mini-update. I wanted to increase volume based on reader feedback. A nice thing about staying in touch with everyone. 🙂

      That’s awesome! Keep up the good work and keep me posted!

      Yeah definitely on Stacked! Development is chugging along. Just takes more time than we all want, haha.

  • James Buckley

    Re. the CNS and training frequency, I would never tell someone you can’t train hard five days per week. I would say that training less often can be better for some people, at least in terms of wellbeing if not in terms of results.

    After all, while in some ways people are the same (heavy compound lifting = results for anyone who wants to build muscle naturally), in others we’re all different (sleep and calorie needs, hormones, etc.). It’s a cliche to say “find what works for you”, but sometimes it’s sort of true.

    Note: it’s a generalisation, but even if recovery doesn’t slow down with age, I reckon your focus on recovery increases. You become less bothered about your biceps peak and more bothered about just feeling good. Which “may” mean more rest days between hard workouts.

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