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Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (pp.
Dips are great for this workout because they train the chest, shoulders, and triceps. Your push day should include 6 to 9 sets for both your chest and shoulders and 3 for your triceps.This setup is quite different than the other workouts, but it follows simple guidelines: Wide-Grip Pull-Up or Chin-Up – 3 working sets (weighted if possible) This is tough, but it also is a workable way to save time.Īnd here’s an example of an “Option B” 3-day week:ĭip (Chest Variation) – 3 working sets (weighted if possible) Another four months of my Beyond Bigger Leaner Stronger program is complete, and heres how my rep max testing came out: - Flat DB Bench: 105 x 8 for an. Some people like to do a set of legs, rest 60 seconds, then do a set of shoulders, rest 60 seconds, and alternate like this. This popular book by Michael Matthews is a must-have for any aspiring gym junkie that wants an aesthetic physique. Cut the 'bro science' and discover the reliable methods for building muscle that actually work. Optional: Bent-Over Rear Delt Raise – 3 working setsĪs you can see, not much changes here except day 3, which is a real ball-breaker. Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body. Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets Optional: Barbell Shrugs – 2 working setsĪlternating Dumbbell Curl – 3 working setsīarbell Squat – Warm-up sets and then 3 working sets Wide-Grip Pull-Up or Chin-Up – 3 working sets (4 to 6 reps per set, weighted if possible)
Incline Barbell Bench Press – Warm-up sets and then 3 working setsįlat Barbell Bench Press – 3 working setsĭip (Chest Variation, weighted if possible) – 3 working setsīarbell Deadlift – Warm-up sets and then 3 working sets Bigger Leaner Stronger is a no-nonsense book w With tons of 'advice' on how to build a body, get six packs, loose fats and loose weight out there in the internet, it's quite a challenge to select 'what fits for me'. Here’s an example of an “Option A” three-day week: This book is divided into Nutrition, Type of workouts, How to do each workouts, Workout routines, Supplements and bonus features.
In terms of number of sets, this should involve 6 to 9 sets for both chest and shoulders and 3 sets for triceps. In Option B, your “Push” day consists of training your chest, shoulders, triceps, and calves, in that order. Your final day consists of 9 sets for legs and 6 to 9 sets for shoulders (yes, this is hard). In Option A, your first and second days consist of 9 working sets for your major muscle groups (chest and back, respectively) and 6 for your minor groups (triceps and biceps). Neither of these templates is necessarily better than the other. If you’re going to train three days per week, you have two templates to choose from. I have the book & he spells it all out for you?