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Supplementation for me consists of creatine daily and some BCAAs just to make my water taste good and cost more (because I’m worth it). There is then a few chapters on supplementation which I mostly skipped. Training, with super basic stuff on different exercises that target differentīody part, and a chapter on the big three strength movements (Squat, Deadlift, Those into an overall fitness program, ahead of traditional treadmill cardio.Ĭardio, Matthews has two chapters that delve more specifically into weight I agree with the utility of including both of

Working sets in 4-6 rep range, 9-15 sets, 2-4 minutes of rest between sets, 1-2ĭays of rest per week, and add in breaks or de-load weeks every 8-10 weeks orĬhapter is followed by a chapter on cardio and how it’s not as important asĪnd walking, his two recommended forms of cardio. He advocates a push, pull, legs program with Single chapter overview of basic training rules of thumb to be followed. Click here to read the blog post that inspired me to read more from Matthews. His strategy for maximizing the cheat meal stuck with me and remains a part of my overall protocol when I do end up eating out or having a cheat meal. This chapter summarizes content I read on a blog by Matthews about his specific protocol for the entire day that involves a cheat meal. The final chapter of the section talks about mistakes around cheat meals. TDEE for: (1) someone looking to cut weight, (2) someone looking to maintain Plans for designing separate calorie and macro-nutrient plans built on that Helpful rules of thumb if your knowledge base is nil. Nutrition plan that matches your goals and then put that plan into action.

#Bigger leaner stronger 5 day split how to

Flexible Dieting –įoundational truths and dispelled myths, Chapters 16-20 discuss how to build a I have struggled with, but will probably be helpful to those struggling to get started. There is a chapter on motivation and goal setting, which isn’t something Informative or critical to my fitness journey. Reducing stress by sleeping more and reducing technology usage. Interesting discussion of willpower and ways to improve overall adherence to a

Nuanced discussion of nutrition that includes macro-nutrient breakdown that Iįound useful and easy to understand. Succinct language with supporting evidence. Understand if you want to get strong or have a great physique, explained in isolationĮxercises, and progressive overload. sizeĭevelopment in training, newbie gains, muscle confusion, compound vs. Here include: perceived injury risk of lifting heavy, strength vs.

Weight training is superior to cardio for fat.

Spot reduction of fat in a specific area is not possible.

Popular fitness and nutrition myths in Chapter 7, which is where he started toĭeliver on the content I was seeking when I first read the book. Not know what they are talking about, followed by a few chapters going throughīasic dictionary definitions of fitness and nutrition keyword terms like: Talking trash about fitness experts and typical fitness trainers who tend to There was little in the way of guidance on progression from that program. Staying with that program for a whole year (way longer than I should have) and Included in Matthews’ program, novice or beginner lifters should be gainingĬompetence in the big compound movements before getting too involved in Variations) at least twice a week to start with.

#Bigger leaner stronger 5 day split full

Run a full body program where they can train the main movements (or close Overhead press) once a week, which is sub-optimal.

Incorporating his rules of thumb on numbers-based nutrition planning into myĭid help me get involved in some compound lifts and to work in a lower repīody-part split where you are doing the main movements (squat, deadlift, bench, (that I found very useful) on designing a nutrition plan and monitoring

Special genetics are required for a lean.

You can’t lose fat while eating carbs and sugar.

The generally accepted fitness ideas that I think many of us grew up with. Heavy weights in compound exercises is a better path to sustainable fat loss Bigger Leaner Stronger (BLS) is targeted towards more towards men, but I believe he has a similar book specifically written for women called Thinner Leaner Stronger.īeginners and it worked to lay the groundwork and stoke my desire to learn

#Bigger leaner stronger 5 day split series

This book is the biggest and best selling of Matthews’ book series that now includes a total of 10 books. Here is my personal review and takeaways from the fitness book by Michael Matthews. Michael Matthews’s Bigger Leaner Stronger: A Review