Ep. #1010: Q&A: “Boring” Coaching, The best way to Develop Calves, New Books, 1-Rep Max Testing, and Extra

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Hi there there, and welcome to a different episode of Muscle for Life. I’m Mike Matthews. Thanks for becoming a member of me as we speak for the thirty third installment of my q and a sequence of episodes the place I reply questions that folks ask me over on Instagram at Muscle Fly Health. Come comply with me. Each week or two, I put up a narrative asking for questions.

I get a bunch of questions, I reply them. On Instagram O after which I deliver all the pieces over right here on the podcast and reply the questions in additional element. And so as we speak’s questions are in every single place. Uh, one is, why is my coaching so boring? I reply a query about testosterone. Is it price. Dabbling in cable flies versus cable dips.

Why are calves so arduous to develop? And what are you able to do to develop these cussed little bastards cool downs, post-workout, cool downs? Ought to we be doing them? Why I elevated legions costs. The costs of, properly, all the pieces that legion sells and extra earlier than we sink our tooth. What number of energy must you eat to achieve your health targets quicker?

What about your macros? What kinds of meals must you eat, and what number of meals must you eat day-after-day? Nicely, I created a free 62nd weight loss program quiz that’ll reply these questions for you and others, together with how a lot alcohol you must drink, whether or not you must eat extra fatty fish to get sufficient omega-3 fatty acids.

What dietary supplements are price taking and why and extra To take the quiz and get your free customized weight loss program plan. Go to Muscle For Life Present slash weight loss program. Quiz muscle f o r. Dot present slash weight loss program quiz now reply the questions and be taught what it’s good to do within the kitchen to lose fats, construct muscle, and get wholesome.

Okay, the primary query comes from nameless as a result of sadly, this was a time when Instagram was glitching and I wasn’t in a position to simply report who was asking questions. However query is boxers or briefs, and this have to be a trick query as a result of boxer briefs is the one proper reply. Subsequent query, why are your exercises.

Boring. Nicely, you might be asking the identical man who has been consuming kind of the identical meals, like precisely the identical factor. Each meal, day-after-day for about three years with perhaps slight variations, each, I don’t know, six to. 10 months, like my lunch salad has modified just a little bit over time, however not very a lot.

My vegetable slop dinner has modified just a little bit over time. For instance, there was a time when it was an Asian stir fry. I took the Asian stir fry recipe from my. Cookbook the shredded chef and simply added a few different greens and performed round with the spices and the sauces. But it surely principally was that recipe for a very long time.

Now it’s form of a Thanksgiving dinner slop as a result of it’s much like a stuffing recipe with out the stuffing, and I like stuffing. I like the flavour profile. So for instance, I. Base of onion and celery and garlic and there may be some parsley and oregano, rosemary, some rooster inventory. You need to use vegetable as properly.

However I just like the, the style of rooster inventory just a little bit extra. So similar to a. A stuffing dish, however then I put some rice in there and I put some form of meat. It’s normally rooster, normally floor rooster. And that’s my vegetable slop as of proper now. And in a number of months, I’ll in all probability wish to change the flavour profile to one thing else.

Possibly that’ll be a, a cookbook. In the future it’ll simply be Mike’s vegetable slops. It’ll be 50 completely different vegetable slops. So anyway, coming again to the query and giving a critical reply. Sure. In some methods my coaching is form of boring, proper? Acquainted workouts, easy development fashions, repetitive exercises, however that’s the kind of coaching that produces long-term outcomes.

So in that approach, the extra boring your exercises are, the simpler they often are going to. And finally, if we’re speaking about sustaining motivation, it’s a frequent false impression that enjoyable is essentially the most motivating think about your coaching. Enjoyable does matter. It may be motivating, however what I’ve discovered for me and for a lot of, many individuals I’ve spoken with and labored with over time is outcomes are essentially the most motivating issue.

Getting the outcomes you need is extraordinarily motivating, even when your coaching isn’t all. Attention-grabbing. Even when there isn’t a lot variation or a lot novelty, perhaps it isn’t even that enjoyable as an exercise unto itself, however as a result of it’s producing outcomes and it’s getting you nearer to your well being and health targets that imply lots to you, you might be very motivated to do the coaching.

Subsequent query, is experimenting with testosterone price it? No, positively not. When you have clinically. T ranges, and you’ve got tried to repair it naturally, and it’s not working. Then I perceive T R t testosterone alternative remedy. I feel it’s warranted. I might do it myself if I had been in that place.

Once more, low testosterone signs of low testosterone, low power, dangerous temper, dangerous exercises, low intercourse drive, et cetera, et cetera. and if I then tried to do all the pieces I might naturally with weight loss program, I might even strive some dietary supplements which have proven to be efficient in some individuals in some circumstances, like de aspartic acid, for instance, in a few others that usually don’t appear to do a lot.

However once more, you would possibly get fortunate and reply Nicely, I might strive all the pieces that I might naturally, but when none of that, Then sure, I might get on t r t as a result of at that time it’s, it’s a matter of high quality of life. It’s not simply to attempt to achieve some muscle or lose some fats, but when my testosterone ranges are advantageous.

And so if you happen to on the market are desirous about dabbling, With steroids. In case your testosterone ranges are advantageous, I might not advocate injecting any of those medicine or swallowing any of those medicine since you’re in all probability going to seek out it very arduous to cease. In case you discuss to only about anybody who has used loads of steroids and who’s trustworthy with themselves and prepared to let you know the reality, principally each single considered one of them will say, It’s very arduous to cease.

These medicine will not be physiologically addictive in the identical approach as, let’s say, cocaine or opioids, however there are sturdy psychological addictions that may develop as a result of you’ll really feel excellent in case your testosterone is out the roof. And if you’re including different medicine, your exercises are going to be nice.

You’re gonna achieve loads of muscle and power. You’re in all probability going to. Want much less sleep, however you’re gonna have very excessive power ranges, et cetera, et cetera. If you wish to hear extra about that aspect of steroids, the hazards related to their use that aren’t typically talked about, try the interview I did with Greg Duette, D O U C E T T E, and see what you.

All proper, subsequent query. Cable flies or dips? Uh, I might say flies if you need a joint pleasant isolation train for the ps, however dips are nice if you need a harder compound motion for the pex tries and shoulders. Now dips will not be dangerous on your joints, however cable flies are extra joint pleasant. Subsequent query.

Why are calves so arduous to develop? Nicely, for many people, I’ve had loads of. Difficulties rising my calves. It’s a mix of beginning with principally nothing, which is me. I began with basically no calves, despite the fact that I performed loads of ice hockey, which is odd. So it’s a mix of that and having loads of kind one muscle fibers in our calves, and most of these muscle fibers don’t develop as simply as kind two muscle fibers.

That mentioned, in case your calves are lagging, if you happen to can determine the best way to do, let’s say, 15 to twenty arduous units per week, and I additionally would advocate. Doing quite a lot of rep ranges, say 4 to 6, do some units within the 4 to 6 vary, after which the eight to 10 vary, after which the 12 to fifteen and even 15 to twenty vary, as a result of analysis exhibits that some individuals’s calves reply higher to sure.

Rep ranges over others and as a substitute of making an attempt to determine which rep vary is right on your calves, it’s greatest to only do a spread and know that you’re going to be maximally stimulating your calves. So if you are able to do that, let’s say 15 to twenty arduous units per week, your calves will develop. And that’s really what I’ve been doing for about two months now.

I’ve been coaching my calves principally day-after-day, 4 or 5 days per week, doing three to 4 units per day, and they’re rising. Nicely, a few of that is likely to be a residual pump, however they’ve grown not less than just a little bit as a result of I’ve bumped up my quantity by 50 or 60%, and also you normally can’t try this if you’re coaching, let’s say your legs and also you’re doing 10 to 12 arduous units per week on your legs.

In case you had been to attempt to enhance that by 50 to 60, P.c one week to the following, you’ll be very sore. I might not advocate that. I might advocate going up perhaps by 10 to twenty% after which acclimating to that for per week or two, after which going up by one other 10 to twenty% repeating. However with a small muscle group just like the calves that recovers rapidly, you are able to do that.

And while you enormously enhance your quantity, as long as you preserve your depth as long as you. Ending your arduous units near muscular failure. You may’t assist however develop. So we’ll see. We’ll see the place my day by day calf coaching will get me. Subsequent query, how might I pay you again for altering my life? Good, sir. , I by no means know what to say when individuals say issues like this to me as a result of it’s just a bit bit surreal, I suppose, and I don’t know.

I’m simply not nice with compliments. Nevertheless, my trustworthy reply is, Individuals who I’ve helped don’t owe me something actually. I’m flattered and I recognize that you simply gave me a shot as a result of there are such a lot of individuals on the market hustling on your consideration lately. Now, if that isn’t sufficient and you actually wanna do one thing to.

Pay me again, quote unquote, simply unfold the phrase. Simply inform individuals who wish to get into higher form about me and my work. That is without doubt one of the most dear issues anybody can do. Okay, subsequent query is I are likely to skip cool downs. How vital are they? Very unimportant. Until you wish to do some stretching or some mobility work, I’d advocate doing.

After your power coaching, and also you don’t need to do these issues. Stretching slash mobility work isn’t all that vital except you may have particular points or particular restrictions that you’re addressing. Many individuals don’t, although. Many individuals preserve nice mobility and nice flexibility with correct power coaching alone as a result of there’s loads of stretching concerned in correct power coaching.

Take into consideration the quantity of decrease physique stretching concerned in a correct squat, for instance. Higher deadlift, particularly a Romanian deadlift or a straight leg deadlift. Take into consideration the higher physique stretching concerned in a bench press, in an overhead press, even in a pull-up and chin-up and all that’s the reason lots of people who do a good quantity of power coaching and no formal stretching, Retain very excessive ranges of flexibility above common ranges of flexibility.

Very wholesome ranges of flexibility. Subsequent query. Why did you jack the worth of your protein powder? So they’re referring to my sports activities vitamin firm. Legion and we raised the worth of our protein powders, whey casing, our vegan plant protein as properly. And we even have needed to increase the worth, I feel, of each single product.

And the reason being, properly, all the pieces is dearer now. Much more costly, uncooked substances, packaging, labels, bottles and luggage, achievement. It’s all a. Dearer than it was only a 12 months or so in the past, for instance, since this era of transitory. Put that in. Scare quotes. Ha ha, ha. Inflation started the price of producing and delivery a bottle of my whey protein isolate, which is known as Whey plus, that has jumped by 60.

8% the price of getting a bottle of my post-workout complement recharge into your grabbers, that’s up 71%. My casing protein, 75%, I imply I might go on, however the economics have soured a lot that I used to be really dropping cash on a whole lot of month-to-month subscription orders, for instance, cuz individuals had locked in these subscription orders a while in the past at decrease costs.

And so anyway, I needed to do what everyone seems to be doing lately. I needed to increase my costs, however the excellent news is legion’s prices have stabilized, so I don’t anticipate to need to make any additional worth will increase anytime quickly, and my buyer’s willingness to pay barely extra for legion’s merchandise have allowed me to take care of the standard of my formulations, which is essential to.

And to that time, if there’s a complement firm on the market that has not elevated costs within the final 12 months, they both have the monetary acumen of Paul Krugman or they’re in all probability decreasing the standard of their merchandise to take care of their revenue margins. Possibly they’re utilizing fewer substances. Possibly they’re utilizing smaller doses.

Possibly they’re decreasing servings and so forth. Subsequent query is, ought to a 145 pound man with 14% physique. Lifting for the primary time. Bulk or lower first. , this can be a state of affairs the place upkeep energy really will in all probability work fairly properly as a result of this man goes to, and this could apply to a girl, let’s say a girl who has a, a traditional physique composition.

The burden would rely on her top, however let’s say, , 14% physique. In males is is athletic trying. It’s not shredded, it’s not chubby in ladies, perhaps the comparable stage of physique fats can be perhaps 25%, 24%, and 145 pound man. So clearly he’s in all probability not very. Tall, I might guess, however regular construct.

And so this recommendation would apply to a girl beginning out with a really regular, perhaps even just a little little bit of a, of an athletic construct. So reducing might be not the most effective place to start out as a result of finally what’s gonna occur is, yeah, you’re gonna get leaner. And within the case of this man, he’s gonna get to, let’s say 10% physique fats.

He’s gonna have a pleasant six pack, however he’s going to really feel very small, after which he’s going to only wish to give attention to. Muscle. And if a girl is beginning out comparatively small as properly and comparatively lean, positive she will additionally get to the place she sees her abdomen muscle tissue, however she’s in all probability going to really feel form of frail.

Alternatively, beginning with, uh, a lean bulk, it might not be a mistake right here. However what’ll occur is after this man who’s beginning at 14% physique fats, after he positive factors in all probability three, 4, 5% physique fats. So as soon as he’s approaching 20%, he’s going to start out feeling form of fats. It’s going to be just a little bit uncomfortable.

And the identical factor would go for the lady beginning at 24. By the point she approaches 30, she in all probability is. Going to wish to get again to the mid twenties. That’s not less than been my expertise working with many individuals over time. So upkeep energy might work fairly properly right here as a result of with upkeep energy, this man or his feminine.

Counterpart. What they’ll have the ability to do is achieve fairly a little bit of muscle with little or no fats. They could even find yourself dropping just a little little bit of fats as a result of when you’re consuming at upkeep energy, after all you aren’t hitting that precise quantity that you’re burning day-after-day. You’re simply round it. Some days you’re just a little bit over.

Some days you’re just a little bit underneath, and I’ve seen when persons are beginning out with power coaching and correct weight-reduction plan, With upkeep energy, they have a tendency to eat just a little bit much less extra typically than they eat just a little bit extra. Additionally, their physique is so conscious of the coaching and has so many higher makes use of now for these energy that they have a tendency to lose just a little little bit of physique fats slightly than achieve just a little little bit of physique fats over the course of.

Let’s say 4 to 6 months of upkeep. And even when they don’t lose or achieve physique fats, even when they simply preserve the very same quantity of whole physique fats as after they began, in the event that they add muscle, now their physique fats proportion has gone down, proper? As a result of physique fats proportion is proportion of physique weight that’s fats, and that may make you.

Leaner since you’ve added muscle that’s going to distribute the physique fats just a little bit in another way. Your physique simply seems to be higher and appears leaner with the identical quantity of physique fats. It fills out that muscle form of fills out your physique higher than, it form of shifts the fats distribution in ways in which individuals usually like extra.

So nothing flawed with beginning out with upkeep energy. Hey there. If you’re listening to this, you might be nonetheless listening, which is superior. Thanks. And if you’re having fun with this podcast, or if you happen to identical to my podcast usually and you might be getting not less than one thing out of it, would you thoughts sharing it with a.

Pal or a beloved one, or a not so beloved one even who would possibly wish to be taught one thing new. Phrase of mouth helps actually bigly in rising the present. So if you happen to consider somebody who would possibly like this episode or one other one, please do inform them about it. Subsequent query. Does the progressive overload precept apply to accent workouts?

Some get heavy quick, sure, completely. Progressive overload applies to all resistance coaching. If you’re making an attempt to make progress, if you’re making an attempt to achieve muscle and power, it’s important to determine the best way to progressively overload your muscle tissue, and generally it’s important to work very arduous to lastly add extra weight, particularly on sure isolation slash accent workouts particularly.

The smaller muscle teams. Consider a aspect increase on your aspect belts. Consider a rear increase on your rear belt. Consider calves, consider biceps to start with. It’s simple so as to add weight to those workouts for the primary six months or so, however when you get pretty sturdy, you may need to grind for months earlier than you’ll be able to transfer up simply 5 kilos in every dumbbell, for instance.

What it’s good to do is figure on growing the quantity of reps you are able to do, growing the quantity of units that you are able to do, and finally you’ll be able to flip that into growing the quantity of weight. And my final remark right here is the double development mannequin works rather well for that, and that’s the development mannequin that I take advantage of in my larger, leaner, stronger, and thinner.

Leaner sturdy. Packages. So if you happen to wanna be taught extra about double development and the best way to put it into use, try larger, leaner, stronger, uh, e book if you happen to’re a man. Thinner, leaner, stronger e book if you’re a woman, even if you happen to don’t wish to get thinner, I needed to name that e book Fitter, leaner, stronger, however in surveying loads of my.

Feminine readers and followers, they a lot most well-liked, thinner, leaner, stronger, over fitter, leaner, stronger. I used a Likert scale, a one to 5 Likert scale, one being I hate it, 5 being I find it irresistible, and thinner, leaner, stronger. Averaged, I wanna say like a 4. It surveyed fairly properly with a whole lot, if not hundreds of ladies.

So a great pattern measurement of ladies merely asking them, right here’s the e book, right here’s what it’s about, proper? Right here’s a abstract of the e book. Listed here are a few potential titles. Fee them one to 5 and thinner, lean or stronger. Once more, averaged like a 4, which is excellent and fitter, leaner, stronger, averaged. I feel it was round a two.

Not excellent. So I merely went with what the market instructed me was greatest. Okay, subsequent query. Worldwide trip for 2 weeks. No gymnasium entry. What can I do to take care of my progress? The simplest strategy to keep lean whereas additionally having fun with your trip. There are two steps. One is eat freely to the purpose of satisfaction.

Not struggling, however satisfaction a couple of times per day. And in any other case, alternate between protein shakes and additional filling fruit like apples and oranges and low calorie form of excessive protein snacks like Greek yogurt or skier, low fats, cottage cheese, deli meat, Turkey jerky, stuff like that. After which two, embody common bodily exercise in your itinerary.

You are able to do formal exercises if you wish to, however you don’t need to. It could possibly be leisurely walks, it could possibly be hikes, it could possibly be bike rides. Simply attempt to keep energetic. Okay. Subsequent query. Would you ever do a US meet and greet tour of some type? Sure, I might. I’m on this and actually, I used to be desirous about doing a pair day stay occasion someday subsequent 12 months within the Tampa, Orlando space with Legion athletes and with a few of my health pals, and though I’ve not formally began to work on that but.

I might say there’s not less than a 50 50 likelihood that we do it subsequent 12 months. It’s not a matter of need. I do wish to do it. It’s solely a matter of bandwidth. I don’t have anyone presently working with me who I may give that to, so I’m gonna need to in all probability rent an outdoor service after which have any individual internally coordinate the small print.

It’s simply. The logistics need to be labored out, however I very very similar to the concept. I’d like to try this yearly. We’ll name it Legion Dwell. It’ll be enjoyable. Okay, subsequent query. Why do you suppose the Carnivore weight loss program has so many optimistic testimonials whether it is largely bs? Nicely, many individuals can expertise many advantages after they begin.

Consuming extra nutritious protein. So meat is nutritious protein. And after they begin consuming fewer energy, after they eliminate extremely processed meals, and when additionally they are likely to make different life-style modifications together with the weight loss program, for instance, they may begin exercising once more or exercising extra or doing higher kinds of train.

They could begin consuming much less alcohol. They could begin getting higher sleep. Many individuals. Begin with weight loss program, however then additionally begin making these different modifications. So what we’ve got to recollect although is that carnivore shouldn’t be the one strategy to do all of these issues and is in reality inferior to a plant centric strategy that’s the clear weight of the scientific.

Proof. And if you happen to wanna be taught extra about my tackle the carnivore weight loss program and on all the related analysis that I might discover, head over to legion athletics.com, seek for carnivore, and also you’ll discover an article that I wrote in all probability a 12 months or two in the past, however it additionally received up to date not too long ago. And so it’s my present place on the carnivore weight loss program.

Subsequent query is greater, leaner, stronger. Model 4, when is the brand new e book popping out? So the fourth version of Larger, leaner, stronger, one thing I’ve been engaged on for not less than a 12 months now, I feel just a little bit longer. Nevertheless, the e-book is stay in all places. The audiobook can also be up. I feel it went up a few month in the past.

So audiobook is stay and I’m on the brink of order the arduous copies, so the brand new paperbacks. And I’m additionally gonna do a tough cowl. And they are going to be stay in all probability early subsequent 12 months, Q1 subsequent 12 months. Trigger it takes a few months to print a bunch of books after which it’s important to promote via the prevailing books that you’ve, et cetera, et cetera.

And I’ve additionally carried out a fourth version of Thinner, leaner, stronger, and that’s presently in. Manufacturing course of. So the audiobook is getting recorded, must be carried out within the subsequent couple of weeks, and the e-book is sort of there. There simply are a few illustrations that an illustrator is drawing. After which as soon as these are carried out, we’ll have the ability to wrap up and launch the e-book.

And that’s on all platforms, not simply Amazon, wherever you would possibly purchase any e book. If Lina Stronger is there, it’s going to be the fourth version, in all probability by the tip of the 12 months or January. After which comes the arduous copies. I might say the arduous copies in all probability will not be going to be stay like on Amazon and elsewhere till summer season of subsequent 12 months, simply due to the delay between ordering new ones, promoting via current and so forth.

And I’m additionally updating the exercise journals that go together with these books. So the 12 months One Problem for Males, that goes with larger leaders, stronger and the 12 months one problem for girls, which works. Thinner, linear, stronger, a 12 months’s price of exercises programmed by me, takes you thru the packages. These are getting up to date to be precisely in step with all the pieces that’s within the fourth additions of these books, and each of these exercise journals must be 100% stay in each digital and arduous copy format.

By in all probability summer season of subsequent 12 months. Sluggish. I do know. Don’t get into writing and publishing books except you might be very affected person, . Okay, subsequent query. Bulgarian cut up squats as a everlasting substitute for barbell again squat. Positive. If you don’t do properly with the barbell again squat, perhaps you may have an damage or one thing is stopping you from doing.

Correctly with out ache. The Bulgarian cut up squat is a good different. Bear in mind, you don’t need to barbell squat, again squat or entrance squat except you’re an influence lifter or Olympic weightlifter. However if you happen to’re simply any individual who needs to get and keep match, the squat is a good train if you are able to do it, however if you happen to can’t otherwise you don’t wish to, there are many alternate options.

Subsequent query, how must you incorporate a one rep max into your routine? I choose testing within the vary of three to 5 reps, so three to 5 rep maxes as a result of it’s safer and it’s much less draining than a real one rm. However I’ll say that. True one RM testing may be enjoyable. I’ve not carried out it myself in a while, however I used to do it each six months or so in my twenties, my mid to late twenties once I was principally invincible and I get the attract.

If you’re sturdy, I might not advocate doing it greater than as soon as per six months. As a result of it’s arduous in your physique. You’re going to be doing it on in all probability the squat, the deadlift, and the bench press, perhaps the overhead press. I doubt you’ll onem check your leg press, for instance. And so some individuals, they don’t recognize how a lot stress a real onem check places on the physique.

So once more, as soon as each six months or so is a lot typically. And I might additionally advocate. Planning it so you’ll be able to comply with it up with a D load. So if you’ll onem your squat, deadlift bench, and overhead press, do these issues in a single week after which have the next week be a D load, perhaps even per week off, simply to assist your physique absolutely recuperate so you may get again to your regular coaching.

With out growing the probabilities of experiencing signs associated to overtraining. Subsequent query, would you do 4 to 6 reps even for isolation workouts like lateral raises or flies? These workouts particularly, not a lot. I did loads of that previously. Nevertheless, not a lot as a result of it’s arduous to take care of correct type, however there are numerous different isolation workouts that I feel do lend themselves to heavy reps like.

Biceps curls, for instance, and I’ll say that my biceps have responded actually, rather well to heavy coaching. I didn’t discover one other spurt of development in my biceps till I began doing loads of 4 to 6 rep units. I got here from doing loads of tens and twelves and fifteens. Not that these will not be efficient for constructing biceps, they’re, however I observed that when I began doing.

A variety of fours and fives and sixes, and perhaps some sevens and eights. My biceps responded rather well, and I’ve heard from many individuals, normally guys, however I’ve heard from many individuals over time who’ve had the identical expertise who say that their biceps had been caught till they began to do heavier coaching on their biceps.

Identical factor with triceps. You are able to do many various triceps workouts safely and comfortably in that 4 to 6 rep vary. You are able to do. Pull workouts in that rep vary, you are able to do some decrease physique isolation workouts in that rep vary and it may be very efficient. It’s not solely that these heavy fours, fives, and sixes will not be solely on your large compound lifts.

Last query, 10 reps of deadlift looks like hell in past, larger than or stronger, which is my program for intermediate and superior weightlifters. Is that frequent? Sure. Sure, this system does name for units of 10 on the deadlift, and sure, it’s grotesque. Nicely, I hope you favored this episode. I hope you discovered it useful, and if you happen to did subscribe to the present as a result of it makes positive that you simply don’t miss new episodes.

And it additionally helps me as a result of it will increase the rankings of the present just a little bit, which after all then makes it just a little bit extra simply discovered by different individuals who might prefer it simply as a lot as you. And if you happen to didn’t like one thing about this episode or concerning the present usually, or if you happen to. Uh, concepts or ideas or simply suggestions to share.

Shoot me an electronic mail, mike muscle for all times.com, muscle f o r life.com and let me know what I might do higher or simply, uh, what your ideas are about perhaps what you’d wish to see me do sooner or later. I learn all the pieces myself. I’m all the time in search of new concepts and constructive suggestions. So thanks once more for listening to this episode, and I hope to listen to from you.



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