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

I started reading this book while stuck at Gatwick airport inbetween Christmas and New Years. I managed to read half of it in a few hours. This isn't because it's short, far from it, it's because what I was reading was so interesting and inspiring. I couldn't wait to turn the next page. The only downside to reading this at the airport was that after I'd read several chapters about food, nutrition and weightloss I was gagging to get started. Unfortunately for me, I was travelling to my in-laws abroad and they totally disregard healthy eating! Knowing that I'd have to take a large calorie hit over the week, I was eager to get back to the UK. The book is informative. Starting of with basic breakdowns of nutritional definitions ('What is a carbohydrate?' for example), it gives you a good understanding of everything that is then mentioned throughout the rest of the book. Not once did I need to 'Google' any of the terms in more detail. I now feel more knowledgeable about food and nutrition and I'm more aware than ever before about what I'm putting into my body each day and how it effects me and my health/fitness progress. The information provided deters you from the 'fad' diets as you learn that even fat and carbs are important factors to acheiving your goals. The book then moves to common myths and misunderstandings regarding weightloss, excercise, increasing muscle mass etc. It progresses nicely into more detail from what was covered at the start of the book. Each page I turned felt like another piece of the puzzle being put together. I was starting to see how I can make a huge difference to the way I look, how I can acheive maximum results in the gym and how I can make a positive impact on my general wellbeing. The latter part of the book goes into how to calculate your daily calorie intake, dependent on whether you want to cut, bulk or maintain weight, and how this is broken down into important fat, carbs and protein. It gives you diet plan ideas and tips on when to eat certain foods (what to eat in the morning, before the gym, after the gym etc). It then moves to the all important weight training plans and helpful guidance on cardio, form and repetitions. I've only just started the diet plan and I'm on day 2 of the gym workouts but I wil update my review in 3 months time to let you know my cutting progress and if the book has lived up to my expectations. I already think it will, the nutrition and weight-loss information alone will help and the way I work out in the gym has forever been changed. No more wasting time on machines for me. Free weights all the way. I was worried about stuggling to track my calories by keeping tabs on how much fat, carbs and protein I have everyday. So, as the book suggests, I contacted Mike and got a speedy response in which he offered me a few tips and guidance. It's nice to know that you kind of have him available when in need! You don't feel so isolated. I was very impressed with this. One part I think I will struggle with is trying to get enough protein in my diet to meet my daily goal, whilst keeping the spending low. I'm going to do my best. Like I said earlier, I'll update this review in 3 months to let you know how I get on. I really recommend this book, even if you are an experienced gym fanatic or diet junkie you'll still find something useful inside. And if you're not, and you're looking to lose weight or get ripped, then at the very least, the book will inspire you to do so...sensibly.

I am a perennial workout magpie. I love finding the latest things, giving them a go for two weeks, getting sick and then giving up. The most recent workout plans I have tried (aside from simply going out for a run or a bike ride) are Mark Verstegen's Core Performance plan (Essentials, Standard and Endurance) and Todd Durkin's IMPACT! plan (similar to a p90x/Insanity-type workout). While they all have their merits (Durkin's in particular will kick your backside), they all have problems - mainly due to the equipment needed to perform some of the exercises and the time needed to do a workout (I think an IMPACT! workout, on average, was taking me around 90 minutes). Now, as I was browsing Amazon for a few intersting things, I happened acros Mike Matthews' The Shredded Chef for pennies and decided to buy it. Based on the information in that book, and on Mike's website, I thought I'd give this one a try. Now, the Kndle version has its flaws and the book itself could perhaps be laid out a little more efficiently - it suffers, as most workout books do, from containing about 60 pages on what this book will do for you before it tells you how to do it - the information given in it is honest, straightforward, well researched (whether or not you agree with that research is up to you) and well explained. The workouts are similarly straightforward and easy to follow (BLS is very very simple - lift progressively heavy weights using effective compound exercises, check your diet and don't go mad on the cardio). If you work out at home then you may need to make a few adjustments (there are some alternatives in the book and there are a plethora of muscle forums with ideas for you to try). I like the idea one reviewer gave of combining BLS and The Shredded Chef into one book, or at least having some detailed meal plans in BLS. But, as Mike says, diet is a very personal thing so I can see why you would leave that out. BUT, the biggest thing with BLS (and any of Mike's other books) is that you are getting way more than the book. First off you get the freebies at the end of the book which, OK, don't work on a Kindle but you can download them from the link you get emailed. Then there's Mike's excellent website which is being regularly updated with choice articles, again well-researched and well written, and his Facebook page. Finally, you get Mike. I've messaged him a few times with questions about the workouts and his responses have always been thorough and polite. You can see from the reviews here he has taken the time to connect with everyone whether or not they have given favourable reviews, to thank them for buying the book. I've only been following the prgram for three weeks as I write this. I can tell that it is making a difference although the results are obviously not in quite yet. But the simplicity of the plan coupled with the relative ease and time taken to do the workouts (believe me, I'm lifting as much as I can but this workout plan focuses on low reps of heavy weights, so you're never kind of gasping for breath or screaming in agony) means I am more likley to stick with it. Bottom line is, if you had paid £20 for this book you may expect that level of service from the author (or the author's megabucks corporation), but I paid less than £5 for this Kindle copy and I am getting a great book coupled with truly outstanding customer service from the author himself. I don't think you can ask for a lot more than that. So, if you're a real cheapskate then just follow Mike on Facebook and visit his blog. He'll still talk to you. But if you want to see the kind of workout which has given him a pretty decent body then, for the price, it would be silly not to pick up a copy of Bigger, Leaner, Stronger.

As requested from Michael at the end of his book, I am here to write a review about Bigger, Leaner Stronger (BLS). I have been studying strength and conditioning for the past 6 months, I also read another book called Overcoming Gravity (OG). I think OG is superior in terms of how to properly train, the explanation of each component of a routine and methods of progression (especially this). However, BLS is superior in highlighting the importance of Diet. Generally speaking, I would say that BLS is a book more oriented towards esthetics while OG is more oriented towards the adequate development of strength. Other than reading this book I have spent hundreds of hours looking at youtubers like Jeff Cavaliere, Jeff Nippard and Alan Thrall. Contrasting what I’ve learned with the content of the book, here are some points I consider relevant: The positive: -BLS provides a method of becoming stronger and more muscular that, if properly applied, should produce excellent results. -Most of the content of the book is linked to scientific literature. This is not a “i tried these methods and they work, just do as I say” type of book. There are great explanations as to why things should be done in a certain way -The accounting of many fat loss myths, especially the difference between weight loss and fat loss -Explanation of many mistakes people do at the gym and why they are plateauing for years and years. -A procedure that allows you to implement a diet plan that will help you reach the goals (Seems a bit overreaching at first, but once you start paying attention to macro nutrient content and calories then it starts to become more and more intuitive). -The simplicity and straightforwardness of the training approach. In particular, I like how you he stresses that you shouldn’t be changing your routine all the time, and focus on working hard on a few exercises. -The fact that he encourages you to work on “the big three”. Everywhere you go and starting learning about strength, you realise how important these exercises are. Michael also has a whole chapter explaining how to properly perform them -In essence, if you do what he proposes, you will see results. Some things that are incomplete/require further analysis: -The false dichotomy of “bulking” or “cutting”.... Why choose? In fact, Michael has an example in his own book of a study that puts two groups into a caloric deficit. One is doing cardio, one is doing weights. The cardio one loses fat and muscle. The weights group losses fat while gaining muscle. He hasn’t done a proper job explaining why/how this can happen simultaneously and simply attributes this to a novice lifter effect called “newby gains”. Well, this is not the whole picture, because similar experiments have been done with high performing athletes (football players) showing that they can burn fat and gain muscle at the same time. Not to say that choosing between “bulking” and “cutting” is wrong, because it is a proven approach. But it is not the only way and it is presented as if it was the only way. -Imbalanced routines. This is one of the reasons I consider this to be more of an esthetic book. The template routines have a heavy focus on front body muscles (beach muscles). In OG, the author explains how you should have a “pull” exercise for each “push” exercise in your routine. Jeff Cavlalier says something similar, that you should have one exercise for the rear part of your body for each exercise done on the front part. When you look at the 5 day routine, you can see that this is not the case of a balanced routine. This can lead to imbalances, and imbalances can lead to injuries. -Population considerations. I don’t know if jumping straight into heavy sets of 4-6 reps is ideal for people over 50 who haven’t trained in years. Or anyone who hasn’t trained in years for that matter. I would assume some kind of gradual progression to strength training. BLS proposes a 9 week mesocycle of training. Instead of pure strength, some people could do something like: Weeks 1-3: Endurance, Weeks 4-6: Hypertrophy, weeks 7-8: Strength, week 9: deload. You can make people have the ultimate goal of lifting heavy and developing strength, but at least propose some alternative paths depending on the type of person who is starting to train. -The macronutrient intake per day. (40% protein, 40% carbs, 20% Fat) This rigidness will have you eating 1 gram of protein per pound of body weight. This is what everyone in the fitness industry does, but it has become something of a controversial topic lately. Some studies show that anything beyond 0.8 grams of protein per day has no additional benefits for muscle development.. Others say that even as low as 0.6 grams is enough to be in a state of positive nitrogen balance and build muscle. Well, perhaps you could have ranges instead of a fixed number, and allow people to explore those ranges to see what works best for them. Example: protein: 30-40%, carbs: 30-50%, Fat: 10-20%. -In essence, don’t take everything in this book as gospel. Many things can be tweaked and improved to fit your personal journey. But I think it’s a good starting point.

I read the other reviews and thought I would give this book a go. I have experience of Power Lifting from my youth but due to serious injuries have been unable to return to lifting those sort of weights, and inevitably the weight piled on due to poor diet, lack of exercise and my love of beer !!!!! So I turned 40 and decided to return to the gym. I trained for about 9 months and lost a good amount of weight. and began to enjoy training and started to eat more healthily and drink far less. Then my weight loss stopped and my training was going OK but I was not seeing any gains etc. So I looked here on AMAZON and looked through the books and purchased this title. I am so glad I did. The book arrived in good time and when I got home from work I picked it up and could not put it down. It reads really well and explains everything simply and in depth. I had the book finished by the time I went to bed and it was probably the fastest I have ever read a book, just such a natural read for me. The book explains in depth about training for gains and training for cutting. It has training plans and the diet explanation is spot on !!!!!! I am currently in my third week of my new routine and diet following this books plans and have seen great progress already. My weight training routines are showing great gains and my diet is going much better with increased Protein and carbohydrate intake etc. I have been following the cutting plan as I want to shred some more belly fat. When I started training back in October 2012 I was 16 stone 7 lbs, through training and eating less junk and drinking less beer I dropped to 14 stone 7 to 9 lbs. I just could not shift anymore weight. So now into my 3rd week of following the cutting plan I am now 14 stone exactly. Feeling great and loving the training. After reading this book I now realise the mistakes I was making in my previous training, but now understand fully what to do. A great read and a must have for anyone who is interested in any form of training. The author also includes his E-Mail address and I have mailed him on a few occasions and you get a response answering your questions. A life changing book for those serious about training !!!!!!!

This book is a no-nonsense practical guide to basic body building, proper nutrition and fitness. Mike Matthews proposes a diet plan and workout routine armed with an insane amount of research. Really, the references list is 36 pages long and the book has about 300 pages! I've been to some of the universities cited and I saw some of the documents and I believe that Mr Matthews' assertions are sound. Even when different documents state contradictory ideas, the author points out the different points of view and his strategy for better results based on facts and educated guess-work; this is not to say he employs guessing too much, on the contrary, in the rare occasions that occurs, the reader is invited to make his own research on the subject and come to his own conclusions. The text is easy to read, and although there are some repetitive parts, by chapter 12 onwards it becomes more concise and to the point. As for the problems I found, besides the slow start would be smaller stuff like.. there are some Americanisms, which I guess are to be expected since the author is American, and most of the formulas for diet and workout planning is all given in the imperial system. Another potential issue is that not much is said on the subject of vegetarianism (a problem my wife found a bit annoying on the sister book "Thinner Leaner Stronger"), but I suppose that's not the focus of this book anyway. But for me, the most important aspect of this book is that the author is easy to reach. Mr Matthews makes himself available to answer questions on his website and even here on Amazon UK. I already got some pointers from him on his website on doubts I had and so far my experience with his training suggestions has been successful. Time will tell how it will impact me in the long run, but based on the solid scientific background of this book, I can safely say this is great value for money. Information is key, and quality information is hard to come by in the fitness universe. I'd definitely recommend this book for any men with serious intentions of getting into shape. Women will find out there is a nearly identical book focusing on the female body that I mentioned above.

This book explains, in simple language, how to develop muscle and lose fat. It is not a textbook, but Michael Matthews bases his teaching on scientific trials. He has a sound academic grasp of what is a good, valid trial, and what is a badly flawed trial and he explains the difference clearly. When covering a controversial area – such as BCAAs (branched chain amino acids) – he delivers the arguments for and against and explains why he reaches his conclusions. This is correct scientific practice and shows respect for the reader. Before buying this book, I had some background understanding of sports nutrition, but I found the book useful for concentrating my thoughts and filling in the gaps in my knowledge – especially with regard to the best ways of taking protein and carbohydrate. For example, I found it useful to know that older athletes (like me) probably need more protein than younger athletes to rebuild muscle after a training session. One of the great strengths of this book, for me, is Michael Matthews’ exposure of the ‘sports supplement’ industry. He states bluntly that most so called supplements are an expensive waste of time and designed purely to boost the profits of the manufacturers. Any criticisms? There was a chapter on self-motivation which I felt strayed into sermon territory and went on far too long. Some of the language was overly simplistic – at one point Matthews refers to glucose ‘floating around’ in the blood. Glucose doesn’t ‘float’ in blood any more than salt floats in the sea. And some of the dietary advice is medically controversial. For example he recommends beef as a good source of protein – which it may be – but there are many well publicised concerns about eating red meat which should be acknowledged - perhaps in an appendix. And finally, he mixes up metric measurements with avoirdupois so we get grams per pound rather than grams per kilogram (this might be fine for American readers but confusing for some British readers). Overall, this is an excellent book as far as the nutritional advice goes and considerably better than most other books – some of which are complete rubbish. Despite my criticisms, I think it’s well worth five stars.

Updated review: My previous review (see below) raved about this book. After a few years and a lot of additional learning, my high opinion of it has been tempered. The good: This is a good introduction to the science of training. The book explains how calories work, what supplements are worthwhile and how muscles operate. This is good info and is important for anyone new to training to understand. The not so good: I went on to study to become a Personal Trainer and realised how much more there is to know. This book boasts that PTs wouldn't even have its breadth of knowledge: wrong. PTs have a lot more knowledge and are definitely worth listening to. Believing that this book is all you need to know sets you up for stagnation. The one year workout schedule that comes with this is heavy and hard. When I did it, I felt like I was being beaten up every day. My body and soul hurt. With the benefit of more knowledge: going heavy all the time is not the answer. Training schedules need to be periodised, incorporating heavy and moderate weights for proper strength and aesthetic developments. Would I buy this again? Maybe. BLS is a good introduction to important concepts, but it's not the conclusive tome that it purports to be. I will never train for strength all-year round again, though: there are much better approaches to training. Original review: "Bigger, Leaner, Stronger" is the best training and nutrition resource I've found anywhere. Clearly and exhaustively written, this book explains effective workout programs, nutrition, supplementation and the science behind making gains (developing muscle, losing weight, toning up etc). Over the last ten years I've studied hundreds of online forums and spoken to personal trainers (PTs) about the "how to" of getting the most out of the gym: I've never been satisfied with what I've been told, though. The information has always been inconsistent, incomplete or contradictory. "Bigger, Leaner, Stronger" is the first time I've ever trusted 100% the information I'd been given (and after 2 or 3 weeks, I can feel a difference in my training). What makes this book better than what you'll find online or from a PT: - Comprehensive: This book treats everything from physiology (how the body works and why it reacts the way it does to foods, exercise, stress, etc) to nutrition (explaining the different types of carbs, why insulin levels are so important, how proteins work, glucose, etc), to exercise (the difference between HIIT and LISS, proper weight-lifting form, bulking v. cutting v. maintaining, etc) to common exercise mistakes (myths and misunderstandings) and more. Very genuinely, this book is an authoritative source for everything you need to know for an efficient, effective training program. - Research: Every statement that Matthews makes is backed-up with an academic reference. Matthews's opinions are informed ones. - Clarity: This is a reader-friendly resource. Although there are several hundred academic references in "Bigger, Leaner, Stronger", the book has been written to be understood by readers without a background in any science discipline. Moreover, it's an engaging, interesting read (I read it from cover-to-cover on my work commute). "Bigger, Leaner, Stronger" delivers the whole, holistic narrative of a training program and will be invaluable to anyone looking to maximise their training gains.

Just finished reading Bigger Leaner Stronger and already I have to say I am really impressed! Mike gives the reader a no nonsense, concise introduction to building lean muscle and strength in a way that is both hugely informative and easy to understand. As he says there is so much conflicting advice out there on how to approach weight training and the way the book is written really does clear up a lot of misconceptions about what are the best methods for building muscle. Light bulbs were certainly going on for me! Mike explains very clearly about how nutrition works and exactly how what you eat affects the body. I have trained previously but I suppose not paid as much attention to diet as I should have because I didn't understand nutrition and like so many was confused about it all. Thanks to Bigger Leaner Stronger I am not anymore! Now I get it and know what I should be eating and how to calculate calorie intake to build muscle the healthy way. The way the book also sets out example meal and training plans for your specific goals is massively helpful, be they weight muscle gain, fat loss or maintaining muscle or as the terms go 'bulking', 'cutting', or 'maintaining'. Following the chapters on nutrition (with the very handy glossary sections at the beginning of the book), Mike then goes into an in depth explanation of all the compound exercises you need to be doing in the gym for the most effective results and the amazing thing is I had my first workout session yesterday and it only took me an hour, brilliant! I would spend up to nearly two hours in the gym before I knew all this stuff so this is most definitely a hugely more effective way to train. I am still in the process of getting my head round my meal plans and work out schedule and already I have messaged Mike for advice and he got right back to me within 24 hours with a very helpful and cheerful reply. Like I said IMPRESSED! The bonus report at the end of the book is also very helpful additional material that lists the best supplements and equipment etc that you will need to get you started. All in all both book and report are will be invaluable to you if like me you are serious about improving your physique, strength and fitness. Thanks Mike! FANTASTIC BOOK! It's a credit to you. I'm super excited about my new gym regime! :)

Esta es la segunda edición del libro, os recomiendo leer esta por la cantidad de información nueva y revisada que contiene (con respecto a la primera edición). Si bien no es un libro para culturistas profesionales, ni personas con años de experiencia en el gimnasio, sí lo recomiendo para los principiantes que quieren iniciarse en este mundo o personas que quieran sacar el máximo partido de sus sesiones de gimnasio. Te enseña los principios básicos para progresar y cumplir tus objetivos, cómo entrenar y cómo planificar las comidas, qué suplementos valen la pena, motivación, etc. Fue el primer libro que leí sobre el tema y, si bien posteriormente he ampliado mis conocimientos con libros más especializados (libros de nutrición, técnica, etc.), fue una gran base para empezar a entrenar correctamente y adquirir conocimientos verdaderamente útiles. Llevo unos 9 meses usando su programa y los resultados se notan a las pocas semanas, sobretodo si antes no entrenabas correctamente. Definitivamente lo recomiendo.

Reviewing after following the book for 5 months and only cutting. Whatever he wrote in the book worked for me even though i felt bit skeptical sometimes, only because i was unaware. Followed what he said without judgement and the results are there. Yes, you can get six pack without losing much muscle mass (anyone). Yes, it’s hard. For me, it was the diet. But then again it made me appreciate the food more. Thank you Michael for sharing your experience and valuable knowledge! If anyone wishes to get shredded, just follow the book and don't bother searching google or YouTube for the advice.

This is a very good book. It is very detailed ad gives you all the important tips for building muscle and getting stronger. The information is based on research articles and it is very clear. It gives you real expectations and also teaches you how to tune your routine and diet depending on your goals. It is definitely a great book.

This book is a good guide but it has a lot of marketing in it. Would be a five star without that marketing bs.

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.