#BOOK BIGGER LEANER STRONGER HOW TO#
Once you’ve discovered where you’re lacking you’ll learn how to hone in on your lagging body parts in order to get them up to speed in terms of both size and strength to get as close to your ideal size as possible. You may not be able to forge a physique on the same levels as theirs naturally, however as Mike discusses in ‘Beyond Bigger Leaner Stronger’ we can apply the golden ratio to calculate the ideal measurements for your physique. Look at Frank Zane or Arnold, two greats from the golden era of bodybuilding.
Like I mentioned earlier, if you’re relatively new to lifting this is not an approach I recommend utilizing – lifting heavy in the 4 – 6 rep range is all you need to do until you reach the level of strength in your compound lifts I mentioned above.Ī good physique isn’t just strong, it’s aesthetic too – the big bulky bodybuilders of today are not aesthetic (we can thank growth hormone and insulin injections for this). Without going into too much detail (I highly recommend you read the book!) you will be utilizing several different rep ranges in each workout in order to target the 3 different types of fibers our muscles are composed of. So you’re probably wondering what this special approach to training is to continue to build size and strength naturally once your ‘newbie gains’ in the first year or two of lifting have well and truly disappeared… Military press 1x bodyweight for 4 – 6 reps.Bench press 1.35x bodyweight for 4 – 6 reps.Deadlift 1.75x bodyweight for 4 – 6 reps.You’re ready for the ‘Beyond Bigger Leaner Stronger’ approach to training when you can: Are You Ready For Beyond Bigger, Leaner Stronger? Once you’ve got the fundamentals of your main compounds lifts dialled and you’re able to lift roughly the following weight it’s time to apply the fundamentals found in Beyond Bigger Leaner Stronger. If you’re completely new to lifting I’d recommend starting with BEASTMODE, Body of a Spartan or Bigger Leaner Stronger. It’s worth noting that ‘Beyond Bigger Leaner Stronger’ is an advanced program and is definitely not for beginners, in my opinion you’d want at least 2 – 3 years of solid, structured lifting under your belt before you delve into a routine like this. In ‘Beyond Bigger Leaner Stronger’ you will not find a single piece of broscience or wild claim regarding the dieting, training, recovery or supplementation discussed as Mike references 277 studies throughout the course of the book – personally I’m a very sceptical person when it comes to new principles and techniques regarding dieting and training as we all know there’s a ton of BS out there… having 4 or 5 studies to back up a technique that Mike recommends to us in the book is a breath of fresh air. TLS 1-Year Challenge, 3-Day Split | LiftVault.Staying super lean (sub 7% body fat) will still making strength gains is a feat that most people would say is only achievable by an ‘enhanced’ athlete, yet after reading this book you’ll learn that with the correct approach to training and dieting it certainly is possible. Spreadsheets via /u/parkourdeer + /u/endlesscupcakes on /r/xxfitness 3 Day Split – Thinner Leaner Stronger Spreadsheet TIP: You can also print these out just like a PDF! Thinner Leaner Stronger Program Spreadsheets Thinner Leaner Stronger Workout Program Summary Program Name Think of these spreadsheets as a helpful tool for executing the plan laid out in the book.
#BOOK BIGGER LEANER STRONGER FULL#
The book also covers the exercise & nutrition theory that the program is based on, which is important for getting the full benefit of the program. The best way to do this is with the Thinner Leaner Stronger book. While the spreadsheets below are helpful, if you’re new to training with barbells or training in general, it’s important to learn the movements. Recommended Reading: Thinner Leaner Stronger
3.2 4 Day Split – Thinner Leaner Stronger Spreadsheet.3.1 3 Day Split – Thinner Leaner Stronger Spreadsheet.3 Thinner Leaner Stronger Program Spreadsheets.2 Thinner Leaner Stronger Workout Program Summary.1 Recommended Reading: Thinner Leaner Stronger.
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