#Bigger leaner stronger women how to#
#Bigger leaner stronger women plus#

You don't need to spend hundreds of dollars per month on the worthless supplements that steroid freaks shill in advertisements. Getting into awesome shape isn't nearly as complicated as the fitness industry wants you to believe. You don't need to spend hundreds of dollars per mo If you want to be muscular, lean, and strong as quickly as possible without steroids, good genetics, or wasting ridiculous amounts of time in the gym and money on supplements.then you want to read this book. Here's the deal: Getting into awesome shape isn't nearly as complicated as the fitness industry wants you to believe. Ugh, makes me so mad I wasted time with that stuff.If you want to be muscular, lean, and strong as quickly as possible without steroids, good genetics, or wasting ridiculous amounts of time in the gym and money on supplements.then you want to read this book. And it makes you SO aware of all the bullshit out there (5 small meals a day, for example). I can't say enough good things about this book and what it's done for my body image and my relationship with food. Everything is backed by scientific evidence of some sort, and as a medical student this really spoke to me. This book helped me understand so much more about dieting, that carbs aren't bad, and that high protein diets are key.

#Bigger leaner stronger women plus#

I couldn't bench a bar when I started, now I can bench the bar plus 15 pounds! I can do push ups for the first time in my life. This book helped me start weight lifting regularly. I had been 'eating clean' and thought that was the end all of dieting. I'm really surprised to see myself steadily increasing reps/weight for most if not all of the exercises despite being on a caloric deficit - I would like to think that it's because of the high protein diet (I do 1.1g/lb of bodyweight) and the way the workouts are designed.įive months ago I bought 'Thinner Leaner Stronger' (I think it's basically the same book and shares the same principles, just most women would be reluctant to try a program promising to make them 'bigger'). If I'm really strict with my rest periods and have all the weights in front of me, I can be in and out within a little over 60 minutes. Personally it takes me more than an hour to complete most of the workouts, but that's more because of my equipment limitations and I spend a lot of time changing plates and such since I workout at home. You also hit back just once a week, and I really like my weighted pull-ups. I personally substituted the leg press for 3 more sets of squats. Squatting once a week kinda sucks, that's one of the drawbacks here. I distinctly remember not being able to complete the 6th set of incline bench (sometimes, even the 5th set) during the first few weeks, but I eventually adapted and now I'm steadily making progress. 9 sets for each body part will burn like hell at first, especially for chest. I changed this to lighter weights and went to the 6-8 rep range with plans to go back to the original 4-6 rep range later.Īt first, it's going to be brutal. The slightest increase in weight makes the movement extra difficult.

#Bigger leaner stronger women how to#

I still can't figure out how to do it without massively cheating. Lateral and rear delt raises in the 4-6 rep range is fucking difficult. Slow progress, mind you (I aim to increase by 1-2 reps per exercise per week), but progress nevertheless. I eventually found it difficult to progress using the 8-10 or even 6-8 rep range, but I'm consistently making gains on the 4-6 rep range despite being on a cut. The 4-6 rep range for the most part is really, really good.

I'd stay on that until progress starts to stall. It also eases you in the whole lifting thing, and I feel that 3x/week is just right to not burn a beginner out. I wouldn't recommend it for complete beginners - personally, I benefited from doing compound lifts at least twice a week (for example, the AWR beginner program), as it gives you more opportunities to progress and lift more weight. It's basically a variation of 5/3/1 - Mike himself calls it a powerbuilding program.

I was hesitant to go on it at first because of the bro-split and thinking that I needed to hit each body part 2x per week, but I found myself recovering better and making steady progress following Mike's principles even while I'm on a cut. This is the program I've been using since October and I'm really loving it.

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