Then, you would do ten reps with the same weight at a slightly faster pace and rest for a minute, followed by four reps with about 70 percent of your hard set weight and rest for a minute. For example, if youРІР‚в„ўre doing bicep curls, you would do ten reps with about 50 percent of your hard set weight and rest for a minute.

Matthews explains that, for most men, this means working with weights that are around 80 to 85 percent of their one-rep max.Р”В®ach B igger Leaner Stronger workout has you warm up and perform 9 to 15 hard sets. A РІР‚СљsetРІР‚Сњ is a fixed number of repetitions of a particular exercise, and a РІР‚Сљhard setРІР‚Сњ is a heavy, muscle- and strength-building set thatРІР‚в„ўs taken close to the point where you can no longer continue with proper form.Р”Р‡or example, if youРІР‚в„ўre doing dumbbell biceps curls and curl the weights up from your sides and then lower them back to their starting positions, youРІР‚в„ўve done one РІР‚Сљrep.РІР‚Сњ Then, if you do five more reps and stop close to the point where you can no longer continue with proper form, youРІР‚в„ўve done one РІР‚Сљhard set.РІР‚СњР”В«igger Leaner Stronger has you work in the rep range of four to six reps, meaning that most of your hard sets are going to entail doing at least four reps but not more than six. РІР‚СљRep,РІР‚Сњ which is short for РІР‚Сљrepetition,РІР‚Сњ is a single raising and lowering of a weight. Matthews explains that this protocol is easier to understand, too. Matthews favors a push-pull-leg routine over others, such as РІР‚Сљfull-body,РІР‚Сњ because it trains all major muscle groups, allows plenty of time for recovery, and can be easily tailored to fit different training goals, schedules, and histories.Р”Р„ push-pull-leg routine separates your major muscle groups into three different workouts: (1) chest, shoulders, and triceps (push), (2) back and biceps (pull), and (3) legs (including calves, usually). While there are many different ways to organize workout programs, Bigger Leaner Stronger utilizes whatРІР‚в„ўs known as a РІР‚Сљpush-pull-legsРІР‚Сњ or РІР‚СљPPLРІР‚Сњ split, which has you train two to three major muscle groups per workout. Train 2 to 3 Major Muscle Groups Per Workout Matthews opens chapter 21 with a training formula that outlines the protocol he recommends you follow:Р”СћРІР‚вЂњ3 | 4РІР‚вЂњ6 | 9РІР‚вЂњ12 | 2РІР‚вЂњ4 | 45РІР‚вЂњ60 | 5РІР‚вЂњ7 | 8РІР‚вЂњ10Р”РЋ. Take a week off training every 8-10 weeks.Train each muscle group once every 5-7 days.Do sets of 4-6 reps for nearly all exercises.Given that a few people have plagiarized my original summary, I decided to rework mine and focus on the training formula that Matthews recommends. Since then, IРІР‚в„ўve read the book twice more and have tried to condense my original summary for brevity.

When I first read Bigger Leaner Stronger in 2013, I took 5,000+ words of notes. The best book IРІР‚в„ўve read on building muscle.No matter how bad you might think your genetics are or how lost you might feel after trying and abandoning many types of workouts, you can have the lean, ripped body that you dream about.

Does bigger leaner stronger work