Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

Really Enjoyed…easy read, informative, and simple, great workout. I am not a body builder, but an average Joe, who has enjoyed sports and exercise throughout my childhood and young adult life. I really enjoyed this book for several reasons. First it was a quick read, I think I read the whole thing in a day or two and absorbed most of the information I wanted to apply. I have not lifted “heavy” in many years as I attributed it to greater chance of injury. While I was familiar with the overload concept, I don’t think I had practiced it in sometime, choosing to mix cardio and weights to mostly stay in shape. The second thing I liked is it gave a very simple workout plan, basically 3-4 exercises of 4-6 reps per workout. I have been using the variation suggested for 4 workout/week schedule, adding triceps to chest day and biceps to back day and eliminating the separate arm day. My arms get enough of a workout on these days and are big enough that they don’t need their own day. Less than a month in I have had tremendous strength gains. To be fair, there was a time that I was much stronger than I am now, so these gains are not above and beyond where I have ever been, but they certainly are above and beyond where I was. I also found the in detail explanation or certain important exercises and the reference to bodybuilder.com for video explanation of exercises to be an excellent reference. Certain exercises require good form to prevent injury and to achieve the desired results of the exercise. I mostly workout by myself, which is unfortunate as I am aware that having a partner would benefit me in many ways as the book suggests and have found this all to be true in the past. One of the problems I am working through is my comfort level with the exercises at heavier weights (often using the Smith machine, which is frowned upon in the book for good reason). The diet information is okay, but I don’t feel I should comment too much on it as I have not been following it. I eat relatively healthy, since the book I have been much better about post workout nutrition, but I am not a moderation kind of guy. So when I am eating healthy I eat healthy most of the time and then I eat a large pizza and a ice cream and cookies for dessert one night.Most importantly the results. It has been less than a month and so far they have been excellent. I weigh around 185 and about 5’10”. I don’t have a six pack or a gut, but have definitely lost some body fat since beginning, but probably not that much because of my diet or lack thereof. My strength gains have been great. I can deadlift and squat over 300lbs. and bench 265 (on smith machine, so a lot less on free weights). On top of this, I have lower back issues, but have been asymptomatic for many years now, instead of hurting my lower back, I believe deadlifts, squats and the core/ab exercises have significantly strengthened by lower back.Overall very happy with workout and information provided in the book as well as its “readability.” Of note, I also find Mike’s website to very informative. And Mike himself appears to be very available as well, responding to my only email so far within 1 day. I also bought his cookbook (shredded chef), which I flipped through, if one can do such a thing on a kindle. I was hoping it would inspire me get into a better diet routine.

wish I had read this twenty years ago. I really appreciated what Michael Matthews attempts to deliver with this book. I’m 40 and have been in the gym regularly for probably the last twenty years. Its really only been in the past four or five years that I’ve identified what works for me and what has been a waste of time. I’ve often thought, man, I wish somebody had just taught me this stuff twenty years ago. Especially because the “what works” really isn’t that complicated. I think if I’d read a book like this a long time ago, I would have avoided wasting a lot of time in the gym or at least gotten more out of my time there.So I think anybody interested in getting fit would benefit from reading this book. The writing style is very accessible and conversational. The book is intended for guys who want to get fit – not guys who want to be competitive body builders. Matthews starts the book by defining a lot of the common terms one hears around the gym. That part is a little dry, but a necessary section of the book. The workout advice is very simple and straightforward. I was actually surprised by how little of the book had to be dedicated to “workout plans”. It makes sense though, because that’s pretty much the point. Your gym workouts don’t NEED to be complicated. You just need to do a few very basic exercises consistently, with good form and with the correct goals in mind.The dieting advice is a little more complicated, and this is one area I would express some caution. If you are just getting started with getting in shape or getting back in shape, I really think these meal plans are difficult. They seem geared more to somebody who is in good shape and trying to go that extra mile to get “shredded” or whatever. Its just a thought. I did like the diet advice and looked at the meal plans as a guideline I could use to come up with something realistic for me.While I would still highly recommend this book, if you’re more of a newbie, you might take a look at Nate Green’s “Built for Show” book which was a big help to me in that “get going” phase. I found the dieting advice in particular there was very realistic in that phase.Really good book. Even as a guy who has been working out regularly, and doing fairly well the past few years, I got some good tips from this book and things that I’m trying and incorporating into my own routines. I’m looking forward to checking out his newest book soon!

The book is good… The results are better. I never write reviews for stuff I buy on Amazon, but I’ve been moved to do so with this product. First and foremost, let me tell you a bit about myself before I get into why I’m such a fan of Michael Matthews and his methodology.Before I bought this book, I had been lifting for about 8 months. I gathered most of my information from more advanced lifters and places like Bodybuilding.com. I was able to do the whole bulk/cut thing by myself and get some results. but, for the most part, I wasn’t educated as far as workout programs go. I would think “That guy looks better than me, I’m going to do what he’s doing.” I followed various routines to a T. And then I found this book.The routines in this book are kind of similar to Mark Rippetoe’s “Starting Strength,” but there is more variety and not as long of rest times so personally, I think these workouts are more fun. You won’t really work in the 8-12 rep range that many “experts” call for; this is mostly about lifting heavy. I myself was slightly skeptical, but Mike Matthews backs up everything he says with references that are right in the back of the book. It’s evident that he’s done his research; I even skimmed through some of the studies he cites myself so I could see if I got the same essential meaning. I did. Yes, the workouts are kind of unconventional, but they work. More on that later.The real strength of this book is how thorough it is. I feel that it’s simple enough that anyone could pick it up off a shelf, read it, and be ready to go, regardless of how much lifting experience he or she has had. Nutrition is spelled out so easily that a five-year-old could follow the thought process, and the supplement section opened my eyes to a few things I didn’t know as well.There are a couple of drawbacks, though— the book does seem to contain quite a bit of motivational junk– which, some people may need– but to me it seemed overdone and almost hyperbolic. Then again, I love working out so I didn’t need the extra kicker. Maybe you do. It’s in there. The other thing is this: Sometimes, you just get bored reading the book, man. I LOVE learning new things about fitness, but you can only take so much at a time. I read the book in three large chunks, but sometimes it was a struggle to push through. It’s pretty well-written and easy to follow, but you can get bogged down nonetheless.Here’s the big part. I wasn’t going to post this review until I had actually tried the program for a few weeks. I am now finishing my first month, and I have seen strength gains pretty much across the board. (I should add that I transitioned from cutting to bulking, so more food almost certainly had something to do with it, but regardless, I am thrilled with the results.) I’ve been able to gain weight without gaining much body fat (something Mike teaches you how to do) and, for the most part, I still look pretty good. I haven’t got the “puffy” look that most people do on a bulk. But, I digress.If I were just reviewing the book, I’d probably give it four stars. But that, coupled with the results it brings, pushes it to a 5. I wish I had a sixth star to give for what I’m about to say next.When you purchase the book, in the back there is a miscellaneous section where Mike links you to his website and other e-books. Yes, he obviously wants to advertise and ultimately get more money, but if you go to his website, there is TONS of free advice and he’ll even throw in three free e-books when you get on his email list. You can find pretty much everything you need to know– and yes, it’s all backed up by science as well.I’ve also been able to personally interact with Mike on Twitter a couple times. Initially, I thought this book was a cash-grab and that would be it, but I was wrong. Mike actually cares to follow up with the people on his program. He’s answered all of my additional questions and been very helpful throughout the process. He also constantly posts new, free articles on his social media, so he’s worth a follow if you’re serious about BLS.Obviously this is how he makes his living, but he seems to be a genuine person with a real passion for helping others achieve their goals. Well done, Mike, and I’ll be sure to get in touch with you after finishing BLS.

Life Changing. There are very few books I would call “life changing,” but this is without a doubt one of them. I’m 41 years old and have spent most of my adult life in the gym, not aspiring to be a bodybuilder necessarily but simply striving to stay strong and lean, to feel good and to be healthy. My goal has always been to maintain an athletic look without excessively long and complicated workouts or bizarre and restrictive diets. I own or have read stacks and stacks of fitness books, from Arnold’s Encyclopedia to obscure spiral bound books from self-published authors, on every topic from the paleo diet to barefoot running to bodyweight exercises to genuine bodybuilding. I’ve wasted more money and paper than I care to think about over the years on magazines such as Men’s Fitness, Men’s Health, and various bodybuilding mags to little or no avail. I’ve tried every conceivable workout method and fad from crossfit to circuit training to bodypump to good old fashioned iron pumping with supersets, drop sets and more. While I picked up some valuable information and skills along the way, my sheer dedication to fitness is what pulled me through and gave me results, mediocre though they were.But then I stumbled upon Bigger Leaner Stronger (BLS) on Amazon. Always open to reading new material, but jaded from a couple of decades of reading poor to mediocre books, I bought it with no great expectations. The first chapter or two is pretty much what you’d expect in a book on this topic — big promises. But unlike any other book I’ve ever read on the topic, BLS delivers on those promises, and how! Of course I couldn’t know that until I had finished the book and actually tried the program for awhile, so here is a summary of my experience.As of this writing, I’m 11 weeks into the program. I started off at 175 pounds and 17.5% body fat. Today I’m 166 pounds and 11.5% body fat. If you run the numbers, I’ve lost 9 pounds, BUT I’ve also put on a few pounds of muscle at the same time, so the results are far more dramatic than simply losing 9 pounds. I’m on what’s called a “cutting diet” (outlined in the book) which is designed primarily to make you lose fat while maintaining or slightly gaining muscle. After the cutting diet, you follow with a bulking diet which does the opposite — primarily designed to build muscle quickly while minimizing fat gain. A few cycles of cutting and bulking (with your workouts, of course) and you can have a body like Mike (the author of BLS.) I say this as a skeptic who was blown away by the results that this is without a doubt the easiest, most efficient, most effective, simplest and most comprehensible way to get the body you want. The real kicker here is that there’s almost nothing new in this book. There are no revolutionary secrets or cutting-edge fads, no complicated workouts or strange exercises, and no diet “tricks,” miracle pills or evil foods to fear. It’s all just basic sensible eating and good old fashioned sweat, and yet it works magic. So if there’s nothing new in it, why is this book so good? First, because Mike did what none of the rest of us took the time to do: he did his homework. I don’t mean he read Muscle and Fitness Magazine. I mean he read primary clinical research in peer reviewed journals, and then he tested it on himself. Second, and this is where he really shines, because Mike has an ability that apparently other authors of fitness books lack: the skill to take what he learned and put it in a clear, concise, highly organized, highly digestible format that anyone can understand without getting lost in the weeds or bored to tears. Mike has exhaustively researched and put into practice every principle in his book, and he includes references to all of the clinical trials he read so you can read the primary research for yourself if you’re so inclined. In addition to that, his website, muscleforlife.com, is brimming with FREE, interesting articles that go in greater depth about many topics and answer questions that newbies to the program will invariably have (as I myself did.) And as if that weren’t enough, Mike’s really good about personally responding to questions posted on the website. He also does live Q&A’s online which are helpful, as well as video podcasts which are also helpful.Here’s a bullet list of the major points I got from the book:*a few sets of heavy reps of basic lifts is all you need to build a ton of muscle*a few sets of heavy reps of basic lifts burns more fat that cardio*a few sets of heavy reps of basic lifts keeps your gym time surprisingly short*eating the right ratio of fats/carbs/protein is absolutely essential for success*eating the right ratio of fats/carbs/protein need not be an exhaustive chore*eating the right ratio of fats/carbs/protein need not be absurdly restrictive*eating the right ratio of fats/carbs/protein is not a starvation diet*doing cardio is important, but not as important as you think*doing cardio isn’t nearly as miserable or long as you think if you do it right*tracking your progress is absolutely essential to success and is hugely motivating too*tracking your progress need not be an exhaustive chore — in fact I find it fun*your genetics, age, perceived bad luck, lack of experience, past failures and current state of couch-potatoness will not define your success on this program*your commitment to this program will define your success on this program*its not a program, it’s a lifestyle change just like a hobby, having kids, having pets, having a career or cooking at home instead of eating out every nightHere’s how I think the book could be improved:There are a few details missing from the book that you won’t even realize are missing until you have a question as a result of actually being on the program. For example, your weight loss is unlikely to be linear, and it may even stop weeks or months into the program if you’re trying to cut fat. But that’s no reason to despair. There are simple ways to get it moving again, which are discussed in exact detail in various articles on the website. One important, very simple, very effective method is the reverse diet which isn’t discussed in BLS. It is discussed in the book’s sequel, Beyond Bigger Leaner Stronger, which is for advanced lifters who’ve already gone through BLS and have been lifting at least 1-2 years. It is also discussed, as I already mentioned, in articles on the website for free. I also found his treatment of supplements a bit confusing. He’s extremely critical of supplements in the BLS book, but if you go to his website you’ll find that he’s got his own line of supplements which at first seems extremely hypocritical. I’ve since come to understand that he’s critical of the supplement industry as a whole for their various frauds (and rightly so) but that there are a number of mostly natural supplements that have been clinically proven to be effective, and his supplements are just that: clinically effective dosages of clinically proven substances, and nothing more. He also has made it clear that while supplements (even his own) can be helpful in getting faster results, they are by no means necessary and are absolutely no substitute for proper diet and exercise.Here are some tips/advice for anyone new to the program:The number one issue I feared with this program is the one thing I vowed never in my life to do: count calories or exclude entire food groups from my diet. If you share that fear, read on. I’m a prolific home cook. Cooking is one of my greatest joys in life and I hold the joys of food — from growing it and hunting it, to cooking it and eating it, to sharing it with friends and family — in reverence above nearly all else in life. I love dairy. I love breads. I love pork. I love dessert. And I will not give these things up. Ever. I have a small farm and raise pork and dairy goats, poultry and eggs, honey and red meat. I also hunt and fish. And I eat it all, every bit. So with great trepidation I read Mike’s stance on food, and I thought, well, at least I don’t have to give up any foods. I figured that maybe I could try tracking my calories, fat, etc IF it’s not a lot of trouble and doesn’t detract from my joy of food in any way. And you know what? After I thought about it, and then tried it, I realized I had been missing a tactic of awesome proportions. Let me explain. Even before BLS, I planned meals. I have to, but also I like to. I cook every meal. Literally, every meal. In order to feed my household and use the exceptional foods I grow on the farm and hunt in the mountains, I have to plan for what’s coming out of the garden each week, or what I’ll need to take out of the freezer to thaw in time, or what incidentals like baking powder I’ll need to pick up at the grocery store. I already had seasonally and weekly recurring meals and treats such as lasagna, beef stew, pumpkin bread, pancakes, etc. on the menu, and typically set aside Sunday to do the bulk of my weekly cooking so that weekday meals are a no-brainer. The only thing I wasn’t doing was tracking the nutrient ratios. But Mike proposed an ingenious solution: the spreadsheet. Instead of writing down my weekly meal planning on the chalkboard as I had previously done, I just moved it to a simple spreadsheet. The spreadsheet had the advantage of both making my planning faster and easier AND keeping track of my nutrient ratios automatically so I scarcely had to think about it. Mike shows examples of how to build and use a spreadsheet in his book but it’s really simple. I took it one step further. Admittedly my spreadsheet savvy is slightly more advanced than the average Joe, but nothing I did can’t be learned on Google in a few minutes. Nothing. Here’s what I did:For my favorite lasagna recipe, I put all the ingredients and their amounts in the spreadsheet, along with their total sodium, fiber, protein, fat, carbs and calories. Nutrient ratios can be gotten from boxes of food, manufacturer websites and from calorieking.com. It was a one time task that takes less than 10 minutes per recipe. Then, I just summed each column and divided by the number of servings in that recipe. In my weekly planner, I created separate tabs for each day of the week, and on each tab I created dropdown boxes where I could pick from the list of recipes I’d entered into my spreadsheet. So for example, on the Monday tab I simply click the dropdown box for lunch and choose any food or recipe I’d previously entered into my spreadsheet. Let’s say I choose lasagna. Well, the sodium, fiber, protein, carbs, fat and calories for 1 serving of lasagna automatically populate the fields for lunch and add them to the daily total. If I want 2 servings of lasagna, I just change the quantity to 2 and all the numbers are updated. Repeat for breakfast, dinner, post-workout, snacks, whatever, and you can instantly build your day and, subsequently, your entire week and never have to manually add a single number in your head. The only requirements are that you take the time upfront to build the spreadsheet and spend a few minutes per recipe to enter them into the spreadsheet. After that, you just have to commit to using it as an extremely fast and effective meal planner. I just added 2-4 recipes per week in the beginning until I had a large number of my favorite recipes in the spreadsheet, and now all I have to do is sit down and chose from the list what I’m going to cook that week. Adding something new is literally and figuratively a piece of cake.Another tip for the newbie is to track the physical changes in your body. I also use a spreadsheet for this. It’s very simple: weigh yourself every day (on the same scale, at the same time, like first thing in the morning) and enter that into your spreadsheet. I added a chart on a separate tab and I can see how my weight has changed over the weeks. It tends to go up and down daily, but the overall trend is down and it’s extremely encouraging to look at, especially on days where you “feel” like you aren’t making progress. One look at your little chart and all doubts are quashed. I find it extremely motivating. In a few clicks you can also add a regression line (I know, it sounds scary, but it’s not.) It’s just a line that shows the trend in your data points (your weight.) Basically it’s your average weight loss shown in a straight line that runs across your chart. You can use it to very effectively predict when you’ll hit a target weight. I also use the spreadsheet to track my body fat percentage, waist and other body measurements, calculate my lean body mass (LBM), my total daily energy expenditure (TDEE), basal metabolic rate (BMR) and other things Mike explains in BLS. These terms may sound complicated but I assure you, if you can learn to drive a car you can very easily learn how to keep a simple spreadsheet and calculate these numbers and understand what they mean. The beauty of the spreadsheet is that once it’s all set up, you just add your daily weight and everything else is updated for you.A third tip is to use the website, muscleforlife.com. It’s absolutely brimming with fabulous, plain-English, no-nonsense articles that will answer most, if not all, of your additional questions. Failing that, just post a comment online and Mike will respond. Failing even that, you can call Legion legionathletics.com (Mike’s supplement company) and you can ask a live person your question. They’re very friendly and helpful.My final tip: take advantage of Mike’s suggestions. He doesn’t suggest stuff willy-nilly. His supplements are truly effective. The lifting shoes and body fat calipers he recommends really work. His exercises and diet advice are like magic. Again on his website you’ll find so many tidbits of helpful advice, but don’t feel like you have to know it all or have all the “stuff” before you can start. A lifestyle change like this isn’t something you achieve overnight. You don’t have to be an expert on day 1. Indeed you can’t be. It’s the journey that makes you the expert. As Lao Tzu said, the journey of a thousand miles begins with a single step, but you’re lucky to have BLS because it lays out such a clear map.

This is a book that made me fall in love with training and bodybuilding.

Estupenda guia para el mundo del fitness con consejos de nutrición y entrenamiento tanto para pérdida de peso, mantenimiento y ganar masa muscular. La estructura un poco rara pero es fácil de leer y da muchos consejos que puedes ver aquí y allá pero compensa tener reunidos en un libro para referencia rápida. Incluye un enlace a la web para materiales varios del autor.Y encima, los métodos funcionan.

Fantastic book! Covers all the non-negotiable fundamentals of muscle building. Do yourself a favour. Instead of spinning your tires for years on end (like I did) seeing little to no results, follow the instructions in the book and start loving the process of changing your body.

Overall health and fitness lifestyle that anyone can follow. Great book that offers more of a lifestyle than a fitness routine or “get fit quick” scheme. Mike offers clear direction and guidance on nutrition and fitness that anyone can implement and follow. The program is adaptable to any level of fitness, age, and available resources, i.e. home or local gym. Nutrition options are provided for cutting, bulking, and maintaining depending on your goals and weight. Strength training is distilled down to the basics, with 3-, 4-, and 5-day options depending on your available time. Mike also provides insights into the mental aspects of training and overall fitness, along with exercises to help discover your inner “why” for embarking on a lifestyle change. I appreciate the straight-forward writing style, and depth of information provided (research-based with sources quoted.