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The Definitive (and Practical) Guide to Muscle Hypertrophy

Muscle hypertrophy is a confusing subject. Hell, it’s a confusing word. How do you even say it? (Hi-PUR-trophy). And what does it mean, exactly? (It’s the technical term for muscle growth.) Some people say that the best way to stimulate muscle hypertrophy is to use different rep ranges to develop different kinds of muscle fibers. Some say that there are different kinds of muscle hypertrophy—"myofibrillar" and "sarcoplasmic"—and if you aren't emphasizing both in your training then...


How Long Does It Take to Get Six-Pack Abs?

What is it about six pack abs? Why are so many people so enamored of a rippling stomach? Why is it the epitome of being fit and sexy? Well, I’ll leave those questions to the “fitlosophers” of the world, and instead, answer this one for you: How long does it take to get six pack abs? And I mean a real six pack, not some hazy lines that are halfway visible in perfect, “half natty” lighting. You know: lean, tight, and defined core muscles, and maybe… just maybe… some vascularity too, gods...


The Story of My 7-Figure Fitness Publishing Company

According to a 2016 article in the New York Times, only 40 authors had sold more than 1 million books on the Kindle store in the previous 5 years. Another survey by Digital Book World found that the vast majority of self-published authors made $1 to $999 per year—with most authors on the lower end of that range. These numbers are a stark reminder of how grateful I should be to have achieved the level of success that I have as a self-published author. Specifically, I’ve sold about 1.3...


The 3 Best (and Worst) Muscle Building Supplements

I've tried a lot of supplements in my 13 years in the gym. Protein supplements, pre-workout supplements, fat loss supplements, and, of course, muscle building supplements. You see, I used to think that supplementation is far more important than it really is. I naively bought into the myth that supplement companies were on the cutting edge of science. That they were in the business of selling legitimate products that delivered tangible benefits. Well, I've since pulled the wool from my...


My Top 5 Takeaways from The 48 Laws of Power by Robert Greene

Chances are you’re not a politician, sociopath, or psychopath (*cough* often interchangeable *cough*), so you’re probably not much interested in the arts of obtaining, wielding, and preserving power. Your primary focus is probably producing a better life for yourself and your loved ones and allowing others to do the same. Thus, you might think this book isn’t for you. And you’d be wrong. Your liberal (in the classical meaning, mind you) attitude is a good thing—the type of impulse that...


Ben Pakulski on What It’s Really Like to Be a Professional Bodybuilder

Bodybuilding is a strange sport that requires a special type of masochism. If you want to make it in the big leagues, you not only need great genetics but you also have to micromanage your nutrition, beat the shit out of your body with absurd amounts of training, and do enough drugs to make Jordan Belfort blush. It also makes for a rather isolated and lonely life spent mostly in the gym grinding away to add that next pound of muscle, and even when you make it to the professional level, it...


Why CBD Oil Is Basically a Scam

It’s hard to go anywhere nowadays without hearing about the benefits of cannabidiol (can-ab-id-EYE-all), aka CBD (and often CBD oil). It’s all over the Internet, celebrities are endorsing it left and right, and it’s made its way into everything from lattes to sports drinks to sex lube (seriously). Sales of CBD are already thought to be north of $350 million per year, and some analysts are predicting that number will surpass $1 billion by 2020. Proponents say this is fantastic. While CBD...


Motivation Monday: The Real Secret to Toughness (Probably Isn't What You Think)

This episode is part of a weekly series that I have dubbed “Motivation Monday.” (Yes, I know, very creative of me. What can I say, I’m a genius…) Seriously though, the idea here is simple: Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead. As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make...


The Story of My 8-Figure Supplement Company Legion Athletics

As the founder and CEO of a successful supplement company, Legion Athletics, I get asked quite a few questions about the business and industry. Sometimes people are looking for help starting a supplement business of their own and other times they’re just curious what goes on behind the scenes. I don't talk much about the ins and outs of Legion here on my podcast, so I thought it might be worth sharing an interview I did on another podcast called Muscle, Mindset, & Meal Prep. In it, I give...


Is Autophagy the Secret to Health and Longevity? What 36 Studies Say

According to an ever-growing number of popular doctors, researchers, and influencers and “gurus,” autophagy is the next big health breakthrough. By making simple changes to your diet and lifestyle, they say, you can harness the power of this mysterious physiological phenomenon and . . . “Cleanse” your body of harmful toxinsSlow or even reverse agingProtect against various types of disease, including cancer, dementia, and heart diseaseFeel more revitalized and rejuvenated In many cases, the...


How Steve Pulled Off a Perfect “Recomp” on my Bigger Leaner Stronger Program

In this episode I interview Steve, who’s a 37 year old father of two young kids who read my book Bigger Leaner Stronger and used the program to completely transform his physique. We talk about how he found his way to me and my work, including what he had tried previously, how things changed after he started implementing the advice in my books, articles, and podcasts. As with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important...


What's New and Exciting? December Update (Holiday Edition!)

"When's your next book coming out?" "What kind of supplements are you going to release next?" "What would you name your boat if you had one?" I'm asked questions like these all the time and so I thought I'd start doing monthly updates about what's new and exciting here at Legion and MFL HQ. So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately. Enjoy! Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up...


Should You Do Cardio or Weightlifting First? What 20 Studies Say

You’ve just stepped into the gym. Should you hit the weights or do your cardio first? Some people say that you should start with cardio because it’s a great whole-body warmup, and it’s easier and more enjoyable before an intense lifting session than after. Others say you should do your weightlifting first because you need all the energy you can muster for it if you want to gain muscle and strength as quickly as possible. Others still say it doesn’t really matter either way so you should...


What’s New and Exciting in November?

“What are you up to?” “When are the new books coming out?” “When are we going to get a new flavor of Whey+?” I get asked these kinds of questions a lot. While I usually prefer to keep my nose to the grindstone and unveil the finished product when it’s ready, I also want to keep all of you apprised of the goings-on at Muscle for Life and Legion Athletics. I’ve been working on several long-term projects that most people won’t get a chance to see or hear about until they launch. So, I want...


Motivation Monday: In Filth It Will Be Found

This episode is part of a weekly series that I have dubbed “Motivation Monday.” (Yes, I know, very creative of me. What can I say, I’m a genius…) Seriously though, the idea here is simple: Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead. As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make...


3 "Everyday" Weightlifting Mistakes That Keep People Small, Weak, and Frustrated

There's a reason why the majority of people that work out regularly don't have much to show for it, and why so few people ever build truly impressive physiques. And, contrary to popular belief, it's not (the lack of) steroids--many drug users are just as flabby and weak as the next guy. The reason why so few people are able to build muscular, strong, lean, healthy bodies is they are doing too many things wrong in and outside of the gym. Training and eating right isn't particularly...


The Ultimate Fitness Plan for Women

If you’re like most women, you want a very specific type of body. You want to be lean but not too skinny (and most definitely not “skinny fat“). You want a toned upper body but don’t want to look like a “bulky” weightlifter. You want a flat, defined stomach. You want tight, shapely legs, and last but most definitely not least… You want that perfect, gravity-defying butt. Well, you–yes, lil’ ol’ you–can have all these things. Seriously. You don’t need top-shelf genetics or a lifetime...


How Luke “Recomped” on my Bigger Leaner Stronger Program

In this interview, I talk with Luke who’s 28 years old and recently completed my 90-day transformation coaching service. He shares his personal fitness journey, including what he was up to before finding me and my work and how it was going, how things started to change after implementing some of the advice in my books and articles, and how he recently used my coaching service to really accelerate his progress and get into the best shape of his life. The bigger picture looks like this: When...


Mark Rippetoe on the Absolute Easiest Way to Get Rid of Back Pain

You don’t have to read much of the pain literature to discover that it’s a fairly mysterious thing. Some people experience regular and excruciating pain for no apparent reason while others experience very little pain despite having severe structural damage. And this is especially true of back pain, which is can be a truly baffling phenomenon that seems to follow no discernable patterns or rules as far as prognosis and treatment go. That sucks too because the fact is most everyone will...


Should You Try the Carnivore Diet? What 74 Studies Say

What if I told you that by eating nothing but meat and other animal products—no fruits, vegetables, or plant foods of any kind—you could . . . -Lose fat without counting calories -Bulletproof yourself against and even cure diabetes -Prevent blood sugar spikes and crashes -Increase your testosterone levels, build more muscle, and improve your athletic performance . . . BUT WAIT, THERE’S MORE! You may also be able to resolve digestive problems like bloating, gas, and constipation and...