Bigger Leaner Stronger
Michael Matthews book is excellent. I’m a big fan of well researched non-fiction and this book fits the bill. I’d never heard of Matthews until reading Ripptoe’s book on Practical Programming for strength training. I ordered BLS and read it cover to cover in 2 days!
Very well researched and he has a lot of experience training clients at various ages and fitness levels.
I highly recommend this book!
Key Points:
The First Law of Thermodynamics should guide your dietary decision making. Want to lose weight? Eat fewer calories than you burn. Want to gain weight? Eat more.
Not only do Calories matter but macros matter as well! Protein, Carbs, and Fat. You need them all! Very reasonable to starting point of: 40% Protein, 40% Carbs, and 20% Fat.
Rest and Sleep are vital
Resistance training is the cornerstone of every training program- keep it simple and compound movements are king (deadlift, squat, bench)
Want to get stronger? Then lift more weight. Linear and double progressions are the best starting periodization schemes for getting stronger and building muscle.
Cardio- you don’t have to spend 10 hours on a bike in Zone 2 to get strong and burn fat.
