This book is easy to read and incredibly effective. And in Bigger Leaner Stronger, he draws on a powerful combination of time in the trenches and hard-core research to give you the straight talk about what actually works.
‘Nobody cuts through the fitness and nutrition confusion and clutter like Mike Matthews.
–Hafthor ‘The Mountain’ Björnsson, World’s Strongest Man champion And you see immediate changes and results.’ ‘I highly, highly recommend Bigger Leaner Stronger. –Mark Rippetoe, author of Starting Strength: Basic Barbell Training and Practical Programming for Strength Training Read this book, and read mine too, and come away with what you need to know.
We will introduce you to the new program in Part III of the Bigger, Leaner, Stronger trilogy series.‘If you want to use strength training for aesthetics, Mike is your source. Where to go from there is your choice: speed, explosive power, muscular endurance or muscle mass. Repeat this weekly plan 3 – 4 times (3 – 4 weeks) and take one week of active rest (de-load) so that your body recovers from all the heavyweights.Īfter this program, your maximum strength should go up, and you should keep, if not gain, some quality muscle mass! The late Charles Poliquin once said: "Strength is the mother of all muscle qualities, which means that after finishing this phase, you will be able to train on a higher level. Front Foot elevated split squat 2 x 10 reps per side Shoulder external rotation 2 x 10 reps per side 5 – 10 minute easy cardio, with increasing intensity Once you can reach 20 reps, increase the weight.Ĭore training in this stage is done at the end of the workout. The first time you do a back-off set, choose a weight you used for the last warm-up set. This set also allows you to perform higher reps than normal, therefore extends the degree of metabolic and neural fatigue. To rehearse and experience the concentric phase's speed, meaning we want you to lift the weight as fast as you can. There are two main reasons to do the back-off sets. NOTE: eccentric overload presents higher injury risk: if you have any doubts about this approach, DONT DO THEM! The critical factor is the weight selection because you will have to lower it under control for 3 – 5 seconds, so you won't control the eccentric part if you go too heavy. To execute this safely, you will need a training partner to help you lift the weight - the concentric part of the movement. The eccentric sets require you to lower the weight under control with a load that you can not lift on your own, somewhere between 10 – 25% over your 1RM. And example with constant reps set of 4x4 looks like this:Įxample of wave load with changing rep scheme 6/1/6/1 looks like this: This can mean going heavier or lighter in load. This protocol involves changing the load from set to set, irrespective of where reps change or not. The program is also divided into four stages, just like the Bodybuilding program. It also uses lower rep range on some exercises and some more technical lifts, such as assistance exercises for Olympic weightlifting. You will notice less exercises in some workouts, with more sets per exercise. In Strength Program will introduce you to Stage 2 since it involves more »popular« strength exercises. The similarities with Part 1 is high loads, low reps, low volume, longer rest periods, few exercises and compound movements. There are not many design differences, but you will be very happy with this option to have more explosive movements in the program if you are like me. This plan will meet the needs of those who have not felt truly fulfilled by the Bodybuilding program.Īt first glance, the structure of the Strength Training plan may look the same. Ensure that you finish the Bodybuilding Program, which you can find in PART 1, before moving to this one. In PART 1, we have discussed the basics of the BIGGER, LEANER, STRONGER trilogy by strength coach Ian King. THE STRENGTH TRAINING PROGRAM: for those who want to be strong and stay big.
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