Ep 94: Mike Matthews on Energy Balance, Training Volume, and Priorities for Novice and Intermediate Lifters

In today’s episode, I have the utmost pleasure of talking to the one and only Mike Matthews, a legend in the fitness industry, a bestselling author, and a successful entrepreneur who has helped countless people transform their bodies and health with his no-nonsense, science-based advice. You’ll learn about his fitness philosophy and advice on topics from training for older lifters to nutrition and hormonal health, cardio, and more. Mike is the founder and CEO of Legion, a coaching and supplement company, with the highest ethical standards. He is the author of several influential books, including Bigger Leaner Stronger, Thinner Leaner Stronger, and Muscle for Life. Mike’s Muscle for Life Podcast , with 25M+ downloads, features health, fitness, and lifestyle tips from experts and celebrities. Mike has been training for 20 years and is passionate about helping people achieve their fitness goals. I discovered Mike in 2020 through his book and podcast. Through him, I learned the science of fitness with online calculators, articles, and guest appearances, so I’m grateful to have the chance to sit down with Mike and have this conversation. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:30] Mike's evolution as an authority in fitness [10:08] On getting started with training and diet [16:07] Factors and expectations in achieving optimal fitness [20:33] Maintaining a calorie surplus for building muscle and strength [25:59] Energy availability, RED-S, hormone, and recovery [35:22] Training volume and progressive overload for optimal muscle and strength gains [40:42] Lifting program and equipment to start with and how to progress [44:24] Sleep's role in muscle and strength gain [48:56] Limiting the time spent on cardio for strength and recovery [58:03] On pursuing his passion for fitness and writing [1:06:36] Where to learn more about Mike [1:09:32] Outro Episode resources: Mike’s website: www.legionathletics.com Mike on X: @muscleforlife and IG: @muscleforlife The Know Your Bill of Rights Book Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram