Bigger Leaner Stronger by Michael Matthews is a guide on how to train effectively to get bigger, leaner and stronger.
- To build muscle lift heavy in shorts sets
- You need to eat a healthy balance of carbs, protein and fats (all of them, but protein first)
- Workout supplements are worthless
The books starts with amazing premises. Such as you don’t need to spend any money on supplements, gorge on insipid mixes of proteins and you don’t even need hours of cardio.
Don’t Oversweat it
Too many sets can lead to overtraining, which means no gain, waste of time and higher likelihood of injuries.
60 minutes is the optimal time.
My Note: remember, this is a book on putting on mass, not a book on lasting longer and not necessarily a book to get healthier either.
Use Free Weights
The exercises we do have a huge impact on the muscle mass we build.
Bigger Leaner Stronger recommends you skip the machines and use free weights whenever you can.
Laws of Muscle Growth
- Muscles grow only if you force them to
- Muscles grow from overload, not fatigue (big revelation for me)
- Muscles grow outside the gym
- Muscles grow only if you feed them
The Bigger Leaner Stronger Weight Training Method
- 1–2 muscle groups per day
- 4–6 Reps, the last one should be hard to finish: add 4-5 Kg as if it gets easier
- 2–4 Minutes rest between Sets
- 45–60 minutes of training
- 5–7 days of training (he has a plan starting at 3 days a week)
- 8–10 week, take a week off
Drink lots of water, eat carbs before and after your workout. The author eats bananas and rice milk. But he also recommends white rice, oatmeal and fruits above 60 on the GI (The 4h Body doesn’t recommend white carbs though).
Keep saturated fats low (below 10% of total calories) and completely avoid avoid trans fats (cookies, cakes, donuts, fries).
And you can enjoy 2 or 3 cheat meals per week.
I recommend you get Bigger Leaner Stronger for more details as there’s really a lot but here’s a video of Michael Matthews answering the diet question himself (sorry for the pic preview guys, no homo :):
Could be shorter
The book could be shorter and some pep talk wasn’t strictly necessary.
There’s quite a bit of up-selling.
It seems to me that Bigger Leaner Stronger does a good job of summarizing the current state of body building research. Instead of reading for weeks into forums and body builders’ lairs, you can get all the info in one book.
I have to put my hands up here though: I haven’t tried myself the recommendations of Bigger Leaner Strong so I can’t speak yet from first hand experience.
I train a bit everyday but I don’t consider gym time the best use of my time so I do everything at home.
However Matthews convinced me.
I will definitely adapt my workout schedule to take advantage of Bigger Leaner Stronger recommendations.
For example no more doing 50 free body push-ups in morning which obviously are too easy for my physique. From now on I’ll be moving my body on one side to increase the weight on each arm.
Test it for yourself and let me know how Bigger Leaner Stronger works for you.