Matthews explains that this protocol is easier to understand, too. Matthews favors a push-pull-leg routine over others, such as “full-body,” because it trains all major muscle groups, allows plenty of time for recovery, and can be easily tailored to fit different training goals, schedules, and histories.Ī push-pull-leg routine separates your major muscle groups into three different workouts: (1) chest, shoulders, and triceps (push), (2) back and biceps (pull), and (3) legs (including calves, usually). While there are many different ways to organize workout programs, Bigger Leaner Stronger utilizes what’s known as a “push-pull-legs” or “PPL” split, which has you train two to three major muscle groups per workout. Train 2 to 3 Major Muscle Groups Per Workout Matthews opens chapter 21 with a training formula that outlines the protocol he recommends you follow:Ģ–3 | 4–6 | 9–12 | 2–4 | 45–60 | 5–7 | 8–10ġ. Take a week off training every 8-10 weeks.Train each muscle group once every 5-7 days.Do sets of 4-6 reps for nearly all exercises.Given that a few people have plagiarized my original summary, I decided to rework mine and focus on the training formula that Matthews recommends. Since then, I’ve read the book twice more and have tried to condense my original summary for brevity. When I first read Bigger Leaner Stronger in 2013, I took 5,000+ words of notes. The best book I’ve read on building muscle.No matter how bad you might think your genetics are or how lost you might feel after trying and abandoning many types of workouts, you can have the lean, ripped body that you dream about.All other carbs you eat should be in the middle or low end of the glycemic index 60 and below is a good rule of thumb. Eat carbs in the medium-high range of the glycemic index 70-90 is a good rule of thumb about 30 minutes before you train and within 30 minutes of finishing your workout.
The best forms of whole food protein are chicken, turkey, lean red meat, fish, eggs, and milk. Whole food protein is protein that comes from natural food sources, such as beef, chicken, fish, etc. There are seven aspects of nutrition that are of primary concern when trying to build muscle and lose fat. This type of training causes optimal micro-tearing for strength and growth gains, and forces the body to adapt. This is the process by which muscles grow scientifically termed hypertrophy. They have models on their covers with perfectly chiseled bodies, but the advice inside is usually written by overweight journalists who are too busy to go to the gym. If you have ever tried working out in the gym to get more muscular you have probably been bewildered and overwhelmed by the conflicting and contradictory information in magazines and books on bodybuilding. Note: This page has been updated for BLS 2. For the most part, I use the formula outlined in Bigger Leaner Stronger by Mike Matthews pretty closely, with just a couple exceptions. I have shared my experience with the Bigger Leaner Stronger diet in this article. October 21 - November Bigger Leaner Stronger also provides an easy diet plan to lose weight fast.
Keep in mind, these results with Bigger Leaner Stronger took a whopping 28 days. Does Bigger Leaner Stronger work? I read Bigger Leaner Stronger last April and have the routine down pat.