Muscle for life

The Best Whey Protein Story Ever Told

The Best Whey Protein Story Ever Told

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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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  • Really informative!

  • MssLori

    Love the pictorial articles. Being a visual person this type of presentation really sticks in my mind. You’re awesome, I’ve read your book, Thinner, Leaner, Stronger. It’s made a huge difference in the effectiveness of my workout plan backed with excellent nutrition. I lost 4 pounds. My body composition improved dramatically down 2% in just 8 weeks. My co-workers are all making comments about how I look great — especially bending over the water cooler. 😀 Now I see people in the gym working hard and I can tell they didn’t read your book. 🙂 Thank you and Bless you, Michael.

    • Wow, thanks so much for writing Lori! I’m really glad you like my work and that’s so cool regarding your gains! Keep up the good work because there’s a lot more to come! And if you’re taking pictures, I’d love to feature you in a success story when you’re ready! Let me know!

  • Donut

    FYI In the interest of quality and health it may be of interest to you to research Dr Mercola’s advice on Whey Protein regards

    • Cool, thanks for the tip! I like Mercola’s website. I will check it out. Feel free to share a specific link.

  • tman1087

    Enjoying the book. Question, what is your thoughts about the decline press. I remember doing it way back and so does my buddy. It seems like it really isn’t an important one as some gyms don’t even have the bench and I don’t see it mentioned much. My workout buddy wants to add it, but I don’t want to waste time if it doesn’t serve a purpose.

    • Thanks! Glad to hear you’re liking the book.

      I don’t like decline presses because of the reduced range of motion. That means less time under tension, and less muscle stimulation. And the portion of the chest that develops slowest and needs the most direct targeting is the upper, which is why I love incline presses.

      For instance, a great chest workout is something like:

      Incline bench
      Incline DB press
      Flat bench or DB press

      And if you’ve been lifting for a long time and want to add another exercise, you can use it to target a weak spot (for instance I want more inner chest, so I’m ending with flys), or to hit another flat press (barbell or DB, whichever you haven’t done yet).

      Hope this helps and lemme know what you think!


      • tman1087

        sorry just read your guidance in the book regarding declines.

  • Ole20

    I’m thinking of buying your book ‘Bigger, Leaner, Stronger’ as it has some great reviews on Amazon. My question is are the routines suitable for use at home with free weights? Or do you need gym equipment/machines?

    • Grayson850

      I’m reading it now and he really concentrates on high weight, low rep workouts like deadlifts, bench press, and squats, all using barbells. In the book he doesnt condone using machines, but, in my point of view, it would be very difficult to perform the exercises he gives without a lot of heavy weights and a barbell.

      • Thanks for picking up the book and yes, you will need dumbbells and a barbell setup to follow the program properly. Machines just don’t cut it.

    • Felix

      Don’t think , just buy it ! Best book I have come across in a very long time and you can train at home also w/ dblls and a bar as well , justcustomize your workout to your needs and enjoy life !

      • Thanks Felix! I’m really glad you liked the book and I appreciate your support. And yup, that’s exactly right on training at home. 🙂

    • Thanks for writing!

      You can do the program at home if you have dumbbells and a barbell, and a setup that allows for squatting, bench pressing, and military pressing (a power cage or multi-press rack).

      If you don’t have some of the above, let me know what you do have and I’ll see if I can tweak the routine for you.


  • Felix

    Great book , awsome attitude and energy through out the whole book , evrything you need to have a great healthy knowledge about working out safely !!! Thank you Mike , God bless !!!!!!

    • Thanks Felix! Really appreciate the kind words! Do you plan on starting the program? Any questions I can answer?

  • BOSman

    Awesome book. Great blueprint on how to work out and eat. Mike is available to answers any questions and provide insight. I highly recommended. Just do it and get moving!

    • Thanks so much! Really glad you liked it. Yup, I’m always just an email away! 🙂 Let me know how you do with the program and if you have any questions!

  • birdiehole

    Just finished the book, couldn’t put it down. I’m in good shape and just turned 50, any advice on growing muscle at my age would be much appreciated. keep up the good work!!

    • Thanks so much! I’m really glad you liked the book.

      I’ve emailed with hundreds of guys in their 50s and 60s and many were
      surprised at how well they could do the program as laid out in the book.
      We did make a few tweaks, however:

      1. No heavy deadlifting or squatting unless the person was an experienced
      weightlifter. If you have any lower back issues, don’t deadlift at all
      unless instructed to do so by a PT. If you have any knee issues, no
      squatting unless instructed to do so by a PT. If you have no such
      issues, start your deadlifting and squatting in the 8 – 10 rep range and
      stay there until the exercises feel very comfortable. You can then move
      into 6 – 8 rep range and work with that until it feels completely
      stable and comfortable. You can then move into the 4 – 6 rep range, but
      it’s not mandatory. You have to see how your body feels.

      2. No heavy bench pressing or military pressing if you have shoulder
      issues. If you don’t have any, start these exercises in the 6 – 8 rep
      range and work there until they feel very comfortable and stable. You
      can then move into the 4 – 6 rep range.

      That’s it. Some guys had very particular circumstances that required further tweaks, but that was it for most.

      Nothing needs to be changed on the diet. The metabolism doesn’t slow down due
      to age nearly as much as most people think. My metabolism is, at best,
      only a few hundred calories per day more efficient than yours.

      I hope this helps and let me know what you think!

  • Andrés Ibáñez

    Hello! I just loved the book! Its been 7 weeks since i started with your system and i am so surprised. And relieved. Now I train everyday being sure of what i am doing. Thank you very much! I just have one question: Its imposible for me to do 4 reps… not with proper form, because with a certain weight if i can do it in proper form that mean i can go for 8. If i put more weight bye bye form. I am not sure what to do about it.
    What would you recomend? Do i break a bit proper form so i can go for 4 reps?


    • Hey Andres!

      Thanks for writing! I’m really glad you’re on the program and doing so well! Great job!

      Interesting on the form issue. How much weight are you adding? It sounds like you’re adding too much…

      Don’t compromise form as this can lead to injuries and such.


  • kendo

    Hi Mike,

    Excellent book! I have been weight training since I was 16 (I am 37 now). To be honest it has taken me up untill a few year back of finally working out what works best for muscle growth for my body and surprise, surprise it’s the 4-6 rep like you preach! I have spent years doing all the different rep ranges and supersets etc.. so its great to finally read a book that actually seems to be spot on. I must admit I am excited about implementing the diet as it has never been a strong point for me due to all the confusing data over the years.
    I managed to break my back when I was 17 and I am unable to squat or deadlift for fear of injury. I usually just run to build up my legs. Do you have any tips on ways to build up my legs and back without doing these fundemental exercises? At present the leg training day in your book is a bit of a no no for me. Also, I am in the uk and was wondering if there are supplements that you recommend a bit closer to home. Many thanks.

    • Hey,

      Thanks for reading my book! I’m really glad you liked it.

      Wow, awesome on your weight training experience so far. That rocks!

      Haha I’m not surprised you’re finding the 4 – 6 range the sweet spot for growth. I tried MANY protocols over the years myself, and this truly is the way to go.

      Cool on the diet too! Definitely let me know how that goes.

      Understood regarding the squats and deads. That’s not a problem. Are you able to leg press? Barbell lunge? In place of deads, can you do one-arm DB or BB rows?

      Regarding the supplements, I’m not too familiar with UK brands so I’m not sure what to recommend (I would only recommend something if I’ve used it myself and researched the company and trust it).

      But I think the main brand I like (Optimum Nutrition) is available in the UK?

      Thanks again for writing!


      • Jock

        We do have Optimum Nutrition in the UK. I purchase mine via Amazon UK, using both the whey protein and casein. Being a chocolate fan i find that really tasty and the performance of the products are as good as you can find in the UK.

        • Okay cool. Yeah they make good products. You’re safe sticking with them.

  • Jim

    Hi Mike, great job with BLS. Have been applying it for a week now, and can already feel the difference. I’m following a bulking program now, do you recommend taking CLA and green tea extract while bulking? I’m taking Udo’s oil along with a multi, protein shake and creatine. Thnx.

    • Hey Jim,

      Thanks for reading BLS and writing! I’m really glad you’re noticing differences already.

      CLA can be taken while bulking as research has shown that it helps reduce the catabolic effects of training (http://www.ncbi.nlm.nih.gov/pubmed/16531905).

      GTE isn’t worth taking while bulking because its benefits are 100% fat loss related, and you’re not going to be losing fat while bulking.

      Great on the other supps. Keep those in.

      Hope this helps and keep me posted on your progress!


  • ken

    Hi again Mike, getting all prepped to start your 5 day lifting workout plan. I am struggling with day 4: legs as I have a lower back injury that prevents me from doing squats or deadlifts. You suggested lunges. I am assuming this to be dumbbell lunges? To sum it up – could you please provide me with an alternative workout plan that will work my legs hard enough to keep up with the rest of my body! but also one that doesn’t destroy my back? I have a home gym with free weights. I suppose I could just do dumbbell lunges for 9 sets but will that be enough. I am including seated calf raises on my back workout. For my back I am doing one arm rows and pull ups (wide and close grip). Please help me.

    many thanks

    • Hey Ken,

      Thanks for writing!

      Understood on your legs issue. I prefer barbell lunges, but if that aggravates your back, do DB lunges.

      Considering your home gym setup, I would recommend doing the following:

      BB/DB Lunges: warm up and then 6 sets of 4 – 6 reps
      Jump Squats: 6 sets to failure

      That should keep your legs progressing. Ideally you would be able to do leg extensions and curls, and the leg press, but that’s not possible at home…

      For your back, I would recommend adding another exercise, like barbell rows or t-bar rows.

      Let me know what you think!


      • ken

        Hi Mike,

        Yes that sounds good thanks. Have spent this week writing routine and diet plan out and making a few alterations to gym. Protein supplements good to go!

        Going to start next monday and get building!

        Looking forward to it!



        • Hey Ken,

          Okay cool, you’re welcome. Awesome on getting everything prepped! Perfect.

          Let me know how your first week goes!


          • ken

            Hi Mike,

            So, I am starting the routine on monday. Nearly everything is

            I have all the exercises planned out and written up on the gym wall.

            All the gym equipment has been reconfigured and is itching to be used!

            Motivation sheet is nearly done (just need to print out some target

            “Before” photos taken along with measurements.

            I have
            read and re read all the diet chapters but , to be honest, I am a bit
            unsure about the timings and was hoping you could lend me some of your
            knowledge. I have to train in the evenings as there is no time before
            work and I have to have the kids in bed before I can begin. Also family
            meal times are very important to me and my wife. We always eat around
            5.30pm and I would be working out around 7.30-8pm. Could you please
            suggest a meal schedule that would work for me?

            I get up at 7.15am and
            start work at 8.30am (self employed boiler engineer) I can be pretty
            flexible foodwise throughout the working day and am usually home by
            4.30pm. Meal time at 5.30 is pretty much set in stone and it’s my main
            meal of the day. I workout around 7-30pm and try to be tucked up in bed
            by 10pm.

            I am 166 pounds (and around 5ft 10 inch).

            Please, please,
            please could you suggest a meal plan that would be optimal for bulking
            given these restrictions as its giving me a headache !? Not expecting
            recipes as I have bought your shredded book and that certainly covers
            that! Just the calories, and grams of protein, carbs and fats would be
            infinately useful.

            I know it’s a bit to ask but I consider myself a
            disciple now!, and I know you take the time to help out people like me.
            So what do you reckon Mike? 🙂

            Best wishes


          • Hey Ken,

            Thanks for writing! I replied to your email on this. 🙂


  • Kat B.

    Hi Mike,

    Just finished TLS and the bonus report and started the training program yesterday. I have a question about day 5 – “arms and abs.” There are no abdominal exercises listed for that day like there are for day 1, so does that mean that the arm exercises listed will also hit your core or are you supposed to repeat the ab exercises under day 1? Also, your book mentions shooting for 9 working sets for each exercise, but then in the training program it’s listed as 3 working sets per exercise…am I missing something?

    • Hey Kat,

      Thanks for reading my book and writing!

      Yes, do the same ab exercises as day 1. No need to get fancy.

      It’s actually 3 working sets per exercise, and 9 working sets per workout. If you’re an experienced lifter, you can bump up to 12 heavy sets per workout, but I wouldn’t recommend doing more than that.

      I hope this helps and let me know if the sets per workouts makes sense!


      • Kat B.

        Totally makes sense – I guess I wasn’t reading very carefully! Thanks so much for the clarification!

        • Cool, no worries! My pleasure! Let me know if anything else comes up.

  • ant

    hi mike just read your book im struggling getting the bonus report with the http link any idears i need to lose a lot of weight and need to get workouts cheers ant

    • Thanks for reading my book! Sorry about the bonus report issues you’re having. Shoot me an email and I’ll send it as an attachment.

      And let me know what you thought of the book!


  • Jon

    Hi Mike, I enjoyed reading your book but I am also having difficulty downloading the bonus report, the link doesn’t work could you please send me a copy. Thanks.

  • rizwan

    Hi Mike ,

    Do we need to do stretching after completing workout ? This has been told to me in the gym but this is not mentioned in your book . And thanks for the wonderful book, I am seeing results in 3 months .



    • Hey Rizwan,

      Sorry for the late reply–I missed this somehow.

      Anyway, here’s my answer:

      https://www.muscleforlife.com /weightlifting-and-flexibility-does-it-make-you-inflexible/

      Thanks on the book! I’m really glad you liked it and are doing well!


  • Mike

    I’ve read your book bls awesome read! question.I’ve been training only arms, shoulders,chest twice a week for a year and a half but want to start your 5 day training program for full body.I was wondering Will I loose any gains by training all my body once a week on the program instead of training twice a week as I’ve been doing for top half of body. I must admit I’ve lost 4 stone with what i’ve done up to now but only firmed up a bit I seem to find it hard to put any bulk on.I am 5.8 and 173llbs I am currently eating 2800 calories what could I [email protected] doing wrong any help would be appreciated thanks mike. D

    • Hey Mike,

      Thanks for reading my book! I’m really glad you liked it.

      No, you won’t lose any gains. You’re going to make much better gains actually. I think you’re going to be really happy with how your body responds to the program.

      Great job on the weight loss. That rocks.

      Your calorie sound good for a clean bulk.

      Definitely let me know how you do on the program. Email me anytime if you have any questions or run into any snags.


      • Mike

        Hi mike. Thanks for the answer to my question. I was wondering on arm training day would it be alright to do weighted bench dips as I have no dip bars or pulley machines for tricep pushdowns or seated tricep press as I train at home only free weights.I am doing close grip benchpress and weighted bench dips at moment are these alright thanks. Mike. D

        • My pleasure! I really hate bench dips to be honest. It’s REALLY awkward to add enough weight to keep them heavy.

          I would recommend just sticking to skullcrushers, overhead tri press, and close-grip bench. That’s all I do these days myself…

  • Mike.D

    Hi mike. sorry have to keep asking I’ve been trying to gain strength and build a bit more size but still seem to lose weight and not gain strength I’ve been able to. Benchpress only 50 kilos for over 6 months now and can’t seem to move up from that I now that’s not a lot for my size 5.8. And 173 llbs. I’m trying to eat healthy 2800 calories a day can’t see where I’m going wrong have you any tips to be able to gain more strength and size would be greatful thanks. Mike.D

  • Jack

    Hi Mike
    I would like to know the protein: carbs ration to attain Lean body.

  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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