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.So, scroll up, click the "buy" button now, and begin your journey to a bigger, leaner, and stronger you. The bottom line is you can gain real muscle and strength again, look forward to your workouts again, and feel like your fitness is finally under control again. Imagine going into every workout downright excited, like when you were a beginner. Imagine waking up every morning, glancing in the mirror, and being downright impressed by your reflection. A no-BS guide to supplements that'll show you what works and what doesn't for gaining muscle, losing fat, enhancing sleep and joint health, and more.
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The ancient secret of anatomy discovered by Leonardo da Vinci that gives you a simple blueprint for developing the exact proportions that literally make you look like a Greek god-a big, full chest wide, tapered back thick, powerful legs and strong, bulging arms.spending only 4 to 6 hours in the gym every week doing challenging and fun workouts you actually enjoy. A paint-by-numbers training system that'll get you unstuck and steadily gaining muscle again in all the right places.The little-known methods of determining how big and strong you can get with your genetics, according to the hard work of two highly respected fitness researchers.
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The nitty-gritty details about how to use powerful diet strategies like mini-cuts, intermittent fasting, and calorie cycling to boost muscle growth and fat loss.How to easily optimize your environment so you need less willpower to stay on track with your diet, training, supplementation, and wellness routines.Here are just a few of the things you'll discover in this book: The exact methods of eating and exercising to crush muscle and strength plateaus and maximize your body composition. Those are just a few examples of the harmful lies and myths that keep men from successfully navigating the "middle years" of their fitness journey and stick them in a deep, depressing rut.Īnd in this book you'll learn something most guys will never know: Most supplements do nothing but drain your bank account. You don't need to: Fill your cabinet with exotic pills, powders, and potions that claim to supercharge your workouts or your body composition. You might be surprised at how straightforward it really is to get to the promised land. You don't need to: Learn strange new ways to do exercises or do a bunch of "sophisticated" training techniques, like supersets, drop sets, giant sets, and the rest of them. This is, however, a great way to develop nagging aches and pains, and even injuries that derail your progress. You don't need to: Crush yourself with long, grueling workouts that leave your muscles and joints feeling like your dog's chew toy.
All this will give you is rancid farts and spreadsheet fatigue. You don't need to: Eat an absurd amount of protein every day or change up your calories or macros every week. Such "advanced" protocols are no more effective than traditional dieting. You don't need to: Follow newfangled diets like intermittent fasting, keto, or carb cycling. Gaining maximum muscle and strength isn't nearly as complicated as most trainers, experts, and gurus would have you believe. Want to shatter plateaus, smash PRs, and get bigger, leaner, and stronger than ever?
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