Free PDF The Year One Challenge for Men: Bigger, Leaner, and Stronger Than Ever in 12 Months, by Michael Matthews
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The Year One Challenge for Men: Bigger, Leaner, and Stronger Than Ever in 12 Months, by Michael Matthews
Free PDF The Year One Challenge for Men: Bigger, Leaner, and Stronger Than Ever in 12 Months, by Michael Matthews
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Review
"I am in my 5th week of doing the weight routines and eating methods and I have lost 11 pounds to date and my strength has sky rocketed." -Chris McAuliffe (Amazon Verified Purchase)"After following this plan for only 5 weeks, I have already lost 13 lbs of body fat while continuing to build muscle mass and strength at 47 years old."-John W. Bellmore (Amazon Verified Purchase)"I've gone from squats with just the bar to 180 lbs. in just 8 weeks."-eljacobito (Amazon Verified Purchase)"I've been following my program for 10 weeks now and am incredibly happy with my results - I've lost 8 kg and made great strength gains."-"somewhatangry" (Amazon Verified Purchase)"I have been cutting for about 5-6 weeks and have lost about 13lbs so far. I went from a 35 in waist now down to a 31 ½ in waist, and have gone up in weight in almost of my lifts."-Andrew (Amazon Verified Purchase)"I gained 10 pounds of muscle in 3 weeks good for me after a short plateau."-Adam D. (Amazon Verified Purchase)"After following Mike's plan for 2 months now I have lost 13 pounds and am seeing huge gains in muscle definition already."-"Samwell54" (Amazon Verified Purchase)"I've already added 2 lbs every week during the past few weeks while increasing my lifts by 5 or 10 lbs every time I lift."-Mitch (Amazon Verified Purchase)"I implemented his workout routine the next day and lost 11LBS the first week and I feel strong!"-"LoeJawson" (Amazon Verified Purchase)"After 7 months of following the Bigger Leaner Stronger program, I am fitting easily into 36" jeans and with 35lbs of weight lost. I'm fitter, healthier and with better muscle definition than in my entire life and I am easily stronger than I've been in 20+ years."-J. Williams (Amazon Verified Purchase)"I've been on the program 3 weeks now and I've dropped 10 lbs, 2.5% Bodyfat, while still getting stronger each week."-Tyson G. White (Amazon Verified Purchase)"I was surprised to see fat literally fall off me (I lost 20lbs of fat in under 2 months) and muscle mass build up faster than I had ever seen it."-Jeff K (Amazon Verified Purchase)"After six weeks of successful, satisfying, and motivating workouts, (and seven pounds lean mass gain, plus 20-45 pounds added to my lifts, across the board)."-"ACM" (Amazon Verified Purchase)"I've put on about 7 pounds in just 4 weeks without much noticeable gain in fat."-Chad (Amazon Verified Purchase)
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From the Author
Hi,I'm Mike and I believe that every person can achieve the body of his or her dreams, and 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 work, I've helped thousands of people achieve their health and fitness goals, and I share everything I know in my books.So if you're looking to get in shape and look great, then I think I can help you. I hope you enjoy my books and I'd love to hear from you at my site, muscleforlife.com.Sincerely,Mike
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Product details
Spiral-bound
Publisher: Waterbury Publications, Inc.; 2 edition (July 19, 2016)
Language: English
ISBN-10: 1938895231
ISBN-13: 978-1938895234
Package Dimensions:
11.2 x 9.2 x 1 inches
Shipping Weight: 1.6 pounds (View shipping rates and policies)
Average Customer Review:
4.3 out of 5 stars
259 customer reviews
Amazon Best Sellers Rank:
#5,249 in Books (See Top 100 in Books)
This is a great log for a year on the BLS program. I would have liked to have seen part of each page laid out for a dietary log. Most the pages have a good deal of blank space for this. I'll still write it in, but some sort of layout would have been nice to at least record times and meals with possibly protein/fat/calories columns. Just a thought.There is one caveat with the Amazon listing- the "Look inside" is useless. Its like 5 pages of ads for other books and it doesn't give you any idea of what's actually inside so I've included a few pictures that are actually reflect the content a bit better.
I started this program 9 months ago as a 64 yo active and fit man. Goal was to see if at my age I could gain muscle mass. In conjunction with Mike's B,L,S book I have gained 1 # muscle mass per month. So being older is not a barrier.Strengths of the book - specific detailed wek by week plan that is easy to follow. No more searching the internet for a plan. Resulkts speak for themselves. with 3,4,5 day w/o options one can tailor each week based on your available time.Only suggestions for improvement would be to:include the de-load week as part of the printed schedule with recommended exercisesinclude alternative exercises that machines could substitute for. I have limited shoulder mobility so overhead barbell presses are pretty impossible. I uses machines for these with similar range of motion but much less pain.This book, Bigger, Leaner, Stronger and mike's web site are all excellent. Nice to find evidence based programs that are simple and effective. Can't say enough good things.
After a few knee surgeries that took me out of commission and out of shape I needed a good place to start again. I couldn't do any of my old exercises because I had lost all my strength, my old combo lifts required too much of my now noticeably weaker knee, I was just kind of a mess honestly. This book provides you with a great place to start again if you are returning, a great place to start if you haven't before (my girlfriend loves this book as well), and a great direction if you just don't know where to go from your current spot. It provides a plan for anyone to follow, with plans that range from 5 gym sessions a week if you have time to just 3 sessions a week if you don't. Highly recommended this for anyone interested in achieving their fitness goal. I plan on buying a few copies for my friends for the holidays.
Having a workout plan already written down makes it very easy to stick with your workout routine and track your progress. The previous workout routines I've done kept switching the exercises around and I wasn't keeping track of how much weight I was lifting. Even though this workout journal keeps the same X number of exercises, it's awesome to watch yourself get better at those lifts and you can hold yourself accountable for getting better with this journal.I have been using this journal for about 6 months now and I've made considerable progress on my lifts. I had been lacking pretty badly on my squats and deadlifts and I'm happy to say that I'm doing a lot better now. Keep in mind I've been working out already for 4 years straight, so no newbie gains here :)Stats at beginning -> 6 months in:5' 7"151.5 lbs 12% BF -> 156 lbs 13% BFBench: 170x5 -> 205x5Overhead Press: 105x5 -> 135x5Squat: 155x5 -> 225x4Deadlift: 200x5 -> 280x4As far as the squat and deadlift goes, a lot of the progress can be attributed to my form getting a lot better (plus I took it a bit easier at the beginning to get used to the lifts). Consistently doing these exercises helped me get much better at these lifts and helped me push more weight just from improving my form alone.In summary, I really like this journal because it holds you accountable, the workouts are consistent, and you can ensure you are progressing with your lifts.
I have lifted on and off for years and have tried almost anything. I would get workouts from bodybuilding.com or Animalpak. They never seemed to be 100% their was always something lacking whether it was legs, back, or what have you. Also the insane amount of super-sets and short rest time that other workouts have you do just would burn me out in no time with little to show for it. I am currently in week 5 of this book. I love how the workouts are simple and is focused on building you up evenly. I have seen a gain in almost every weight so far that is far more significant than any other magazine workout plan I have done. I had to tweek a couple of work outs to fit me as I can no longer squat and deadlift due to a bad back. I replaced the squat with a single leg squat and the deadlift is now a lunge variation. The rep counts and amount of work put in are spot on. Definitely read the authors first book "Bigger, Leaner, Stronger" so that you can understand the workouts and warm-ups in their entirety. Buy this book now if you need a solid 1 year plan that wont let you down.
Michael Matthews book "Bigger, Leaner & Stronger" is packed with nearly everything one would need to know to achieve these goals. But that's the problem- there's too much information to sift through when you're at the point of setting-up your recommended workouts. This text clearly plots our your recommended workout routines for an entire years-worth of time. I'm only three weeks into my workouts, but this book has been invaluable in saving time!
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