Beyond bigger leaner stronger : the advanced guide to building muscle, staying lean, and getting strong

247 Pages·2014·2.19 MB·English

by  Michael Patrick

BEYOND
BIGGER
LEANER
STRONGER
THE ADVANCED GUIDE TO BUILDING
MUSCLE, STAYING LEAN,
AND GETTING STRONG
Michael Matthews
Copyright © 2014 Oculus Publishers, Inc.
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the express written permission of the publisher except for the use of brief quotations in
a book review. The scanning, uploading, and distribution of this book via the Internet or via any other
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Please purchase only authorized editions of this book and don’t participate in or encourage electronic piracy
of copyrighted materials.
If you would like to share this book with another person, please purchase an additional copy for each person
you share it with, or ask them to buy their own copies. This was hard work for the author and he appreciates
it.
This book is a general educational health-related information product and is intended for healthy adults, age
18 and over.
This book is solely for information and educational purposes and is not medical advice. Please consult a
medical or health professional before you begin any exercise, nutrition, or supplementation program or if
you have questions about your health.
There may be risks associated with participating in activities or using products mentioned in this book for
people in poor health or with pre-existing physical or mental health conditions.
Because these risks exist, you will not use such products or participate in such activities if you are in poor
health or have a pre-existing mental or physical health condition. If you choose to participate in these
activities, you do so of your own free will and accord knowingly and voluntarily, assuming all risks
associated with such activities.
Specific results mentioned in this book should be considered extraordinary and there are no “typical”
results. As individuals differ, then results will differ.
Cover Designed by Damon Za
Typesetting by Kiersten Lief
Edited by Kristin Walinski
Published by: Oculus Publishers, Inc.
www.oculuspublishers.com
Visit the author’s website: www.muscleforlife.com
CONTENTS
MY STORY: HOW I TRANSFORMED MY BODY, AND HOW YOU CAN TOO
THE PROMISE
INTRODUCTION: BIGGER LEANER STRONGER VS. BEYOND BIGGER LEANER
STRONGER
CHAPTER 1: WHY WORKING OUT MAKES YOU BETTER AT LIFE
CHAPTER 2: ACHIEVING THE FITNESS HOLY GRAIL: STRENGTH, AESTHETICS,
AND HEALTH
CHAPTER 3: THE MATHEMATICS OF AESTHETICS: HOW TO BUILD THE IDEAL
MALE BODY
CHAPTER 4: HOW MUCH MUSCLE CAN YOU BUILD NATURALLY, AND HOW
QUICKLY?
CHAPTER 5: AN INTRODUCTION TO ADVANCED TRAINING PRINCIPLES:THE
SCIENCE OF PROPER PERIODIZATION
CHAPTER 6: HOW AND WHEN TO PERIODIZE YOUR TRAINING
CHAPTER 7: THE BEYOND BIGGER LEANER STRONGER TRAINING PROGRAM
CHAPTER 8: YOUR FIRST BEYOND BIGGER LEANER STRONGER WORKOUTS
CHAPTER 9: HOW TO IMPROVE WEAK POINTS IN YOUR PHYSIQUE
CHAPTER 10: HOW TO MAINTAIN MUSCLE AND STRENGTH WITH MINIMAL
EXERCISE
CHAPTER 11: HOW TO IMPROVE LOWER-BODY FLEXIBILITY AND MOBILITY
CHAPTER 12: HOW TO IMPROVE SHOULDER FLEXIBILITY AND MOBILITY
CHAPTER 13: HOW TO USE THE FOAM ROLLER TO IMPROVE PERFORMANCE
CHAPTER 14: HOW TO BREAK THROUGH WEIGHTLIFTING PLATEAUS
CHAPTER 15: AN INTRODUCTION TO ADVANCED NUTRITION STRATEGIES
CHAPTER 16: THE SCIENCE OF METABOLIC SPEED AND LOSING OR GAINING
WEIGHT
CHAPTER 17: HOW TO GET SHREDDED WITHOUT FRYING YOUR MUSCLES OR
YOUR SANITY
CHAPTER 18: EIGHT WAYS TO IMPROVE HUNGER CONTROL AND WEIGHT LOSS
CHAPTER 19: HOW TO MAINTAIN SINGLE-DIGIT BODY FAT PERCENTAGES
YEAR-ROUND WITH EASE
CHAPTER 20: THE DEFINITIVE GUIDE TO INTERMITTENT FASTING
CHAPTER 21: THE DEFINITIVE GUIDE TO CARB CYCLING
CHAPTER 22: THE DEFINITIVE GUIDE TO THE PALEO DIET
CHAPTER 23: HOW TO STAY IN SHAPE WHEN YOU’RE TRAVELING
CHAPTER 24: LET’S BRING CHANGE TO THE WORKOUT SUPPLEMENT
INDUSTRY
CHAPTER 25: THE ROAD AHEAD
FREE BONUS REPORT
WOULD YOU DO ME A FAVOR?
INTRODUCING LEGION
ALSO BY MICHAEL MATTHEWS
REFERENCES
MY STORY:
HOW I TRANSFORMED MY BODY, AND HOW YOU CAN
TOO
My mission is to empower people to take control of their health and fitness
by following a healthy, enjoyable lifestyle that not only gives them the body
they’ve always wanted but also enables them to live a long, vital, disease-
free life.
I’M MIKE, AND I BELIEVE THAT every person can achieve the body of his
or her dreams. I work hard to give everyone that chance by providing workable,
proven advice grounded in science, not a desire to sell phony magazines,
workout products, or supplements.
Through my books, I’ve been able to help tens of thousands of people lose
weight, build muscle, and get healthy. My goal is to turn that number into
hundreds of thousands and ultimately millions.
I’ve been training for more than a decade now and have tried just about
every type of workout program, diet regimen, and supplement you can imagine.
Like most guys, I had no clue what I was doing when I started out. I turned to
magazines for help, which had me spending a couple of hours in the gym every
day and wasting hundreds of dollars on worthless supplements each month, only
to make mediocre (at best) gains.
This went on for years, and I jumped from workout program to workout
program. I tried all kinds of splits and routines, exercises, rep ranges, and rep
timing schemes, and while I made some gains (it’s impossible not to if you just
keep at it), I eventually hit the dreaded plateau.
My weight remained stuck for over a year, I wasn’t getting stronger, and I
had no idea what to do with my nutrition beyond eating clean and making sure I
was getting a lot of protein. I turned to various trainers for guidance, but they
had me do more of the same. I liked working out too much to quit, but I wasn’t