Tried Everything to Get Ripped But
Nothing’s Worked?

Mike Matthews

Bestselling author and creator of Muscle For Life

Join Thousands of Guys Just Like You That Are Building Muscle, Losing Fat, and Getting Strong...

Doing Short, Intense Workouts That They Actually Look Forward To...

Eating Foods They Love Every Day...

Without Wasting Absurd Amounts of Money on Personal Trainers or Supplements!


Here are just a few of the thousands of guys I've helped get bigger, leaner, and stronger than ever before. I want you to be next.

Here’s the deal:

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 month on the worthless supplements that steroid freaks shill in advertisements.
  • You don’t need to constantly change up your exercise routines to “confuse” your muscles. I’m pretty sure muscles lack cognitive abilities, but this approach is a good way to just confuse you instead.
  • You don’t need to toil away in the gym for a couple of hours per day, doing tons of sets, supersets, drop sets, giant sets, etc. (As a matter of fact, this is a great way to stunt gains and get nowhere.)
  • You don’t need to grind out hours and hours of boring cardio to shed ugly belly fat and love handles and get a shredded six-pack. (How many flabby treadmillers have you come across over the years?)
  • You don’t need to obsess over “eating clean” to get ripped, and you don’t need to completely abstain from “cheat” foods while getting down to single-digit body fat percentages.

Those are just a few of the harmful lies and myths that keep guys from ever achieving the lean, muscular, strong, and healthy bodies they truly desire.

And in this book you’re going to learn something most guys will never know...

The exact methods of diet and training that make putting on 10 to 15 pounds of quality lean mass a breeze…and it only takes a few months.

Before I dive into how, though, let me introduce myself.

“Oh Look, Another ‘Guru’ Claiming He Has All the ‘Secrets’ of
Getting Shredded...”

If that’s what you’re thinking, I totally understand.

In fact, your skepticism is good. It will protect you from the thieves, liars, and shysters that run rampant in this industry (and in some cases, run this industry).

But before you grab your pitchfork and come after me, allow me to introduce myself and explain why you should care about what I have to say.

I’m Mike

and while I could tout the 250,000+ books I’ve sold in the last two years or the 1,000,000+ visits my website gets every month...that’s not why you should listen to me.

You should listen to me because…

I’ve made every mistake in
the book and know
what works and what doesn’t

I don’t have outstanding genetics and wasn’t ripped my entire life. I was your normal skinny kid that got into weightlifting to impress girls, and I had no clue what I was doing at first.

Case in point?

Here’s me after nearly
2 years of lifting, with no extended breaks due to injury, illness, or otherwise

Sure, I had made some gains...but the type of gains you’d hope for after 2 years of lifting 5 to 6 days per week? Not so much.

Along the way, I made every mistake you could imagine:

  • I had no clue how to diet correctly (I thought it was all about “clean eating”)
  • I wasted ridiculous amounts of money on worthless supplements
  • I focused on long, high-rep “pump” workouts and sub-par exercises
  • I relied on ineffective exercises and neglected the most important ones
  • I chronically overtrained everything but legs (which I neglected, of course)
  • I did too much cardio--both too many sessions and for too long each session
  • I changed my workout routines regularly to really “confuse” my muscles
  • I didn’t track my progress correctly
  • And more...

In short, I did what you see most people doing every day, and paid the price in years of wasted time and effort.

Ironically, however, my past struggles have helped me tremendously in showing others how to get fit.

I’ve never used anabolic steroids or fat loss drugs, and here’s my “summer look” of about 7% body fat

I “really let myself go” in the winter and hang out around 9% body fat

I Stay Pretty Strong, Too...

Why am I showing you this though?
To brag? Hardly.

I don’t know about you, but I have a hard time taking fitness advice from someone that doesn’t look the part. I want to follow people that have done exactly what I want to do, not people that just talk about doing it.

I don’t care how many degrees someone has or how smart they sound...if they haven’t achieved success with their own advice...or if they’re too lazy to do it...I’m skeptical.

So, the bottom line is I know exactly what it’s like to be stuck in a have no clue if I’m training boggle over how to eat to get deal with want to give up...and to have just about every other problem most people grapple with.

And now, having overcome these problems myself...I know with 100% certainty what it takes to put them all to rest and finally achieve the type of physique and strength most guys in the gym have always wanted.

I back my work up with scientifically
proven knowledge and principles

Fitness gurus and methodologies are a dime a dozen these days.

Everywhere you look there’s another BSer claiming to have found special “shortcuts” to getting muscular, lean, and strong. All for the low price of $97! Act now before it’s too late!

Trying to figure out who’s lying and who’s not is hard enough, let alone who isn’t lying and actually knows what they’re talking about.

Well, if you peruse my work, you’ll quickly see I’m a bit different.


I Don’t Claim to Have Discovered Anything Revolutionary

In fact, much of what I teach was known decades ago and has since become buried beneath all the bullcrap.

Some of what I teach seems “cutting edge” in terms of debunking long-standing fitness myths and mistakes, but these are hardly my discoveries. I’m just the messenger.

That is, I’m simplifying what we’ve learned from good scientific research and showing how the underlying principles can be practically used to build muscle, lose fat, get strong, and improve health.

And I’m not cherry-picking studies to sell my eBooks or supplements. I’m interested in knowing how things actually work, not how I can spin research to get rich.


I am Very Careful to Keep Everything I Teach Grounded in Sound Scientific Research

Whenever you hear someone make a claim about how to best build muscle, lose fat, get strong, or improve health, your first thought should be, “Is there scientific research to support that statement?”

I know that might sound overly skeptical and even cynical, it’s necessary if you’re to protect yourself from the staggering amount of bad advice in this industry.

Well, if you read any of my work, you’ll quickly notice that I cite a lot of scientific research in my writings. I don’t do this to try to impress--I do it because...

  • I myself want to make sure I understand things correctly and thus review a lot of scientific papers.
  • I don’t want you to just take my word--I want you to understand why and be able to review the research for yourself.
  • I want you to maintain a healthy skepticism and expect to see such scientific references.

    While being able to cite a bunch of science doesn’t necessarily mean someone knows what they’re talking about, it’s a good sign. And if someone cites no science in their work, watch out.

I Strive To Give You the Whole Picture, Not Just “My Way” of Getting Fit

The old “teach a man to fish and you feed him for a lifetime” cliche comes to mind here.

That is, I don’t want you to just blindly follow my advice or programs--I want you to gain a holistic understanding of the subjects of building muscle, losing fat, and getting strong. And I want you to enjoy the flexibility this type of understanding gives you.

Yes, there are certain things that aren’t negotiable: energy balance, macronutrient ratios, progressive overload, and the relationship between training intensity, volume, and frequency, for example. (And if all that sounds like gobbledygook to you, don’t worry--I explain it all in the book in simple, layman’s terms.)

But within that framework is a ton of wiggle room for making it fit your needs, preferences, and lifestyle.

When you know what you’re doing, you can eat foods you like, eat when you like, train anywhere from 3 to 6 times per week, rotate through each body part once or twice per week, and so forth.

While I do share with you exact methods that most people do best with, I want you to be able to intelligently modify them to best fit your circumstances.

I get real results with real people

If you’ve ever wondered how some of the transformations you see on the Internet are actually possible, you should know something:

Those crazy 3-month transformations you see all over the Internet are bullcrap.

In many cases, what you’re actually seeing is the result of...

  • Extensive training history that allowed for rapid re-gain of muscle.

    “Muscle memory” is very real and it generally takes about half the time to re-build muscle as it takes to build it from “scratch.”
  • Drugs, including anabolic steroids and fat loss agents.

    Some people are a bit shocked to learn how prevalent drugs are in this world, not just with the professionals but with the everyday gymgoers as well. They’re extremely easy to get, and cycle advice is only a forum post away.

    Many people are also surprised how powerful the right cocktail of drugs actually is. When used properly (not necessarily safely, mind you, but effectively), steroids and cutting drugs can enable someone to do in 3 months what would normally take a year or longer.

Case in point? Here’s the 1-year, steroid-fueled transformation of Boston Lloyd, a bodybuilder that’s very open about his drug use:


As you can see, Boston had already been lifting for a couple of years and gained a lot of muscle (30 pounds, give or take) and got absolutely just under a year... and used a lot of drugs to do it.

So when you see something similar on the Net, just know what you’re looking at.

Now, that isn’t to say that all impressive transformations are frauds. Anyone can dramatically transform their body naturally...but it takes time.

For instance, research shows that the most natural muscle growth you can hope for in your first year of weightlifting is about 20 to 25 pounds.

Here’s one of my many Bigger Leaner Stronger success stories that illustrates what this looks like:


1 year

+20 pounds of muscle


Jeremy gained about 20 pounds of muscle in his first year. An impressive change no doubt, but remember... he worked a year for that. Not 3 months.

Here’s another reader success story that shows a bit more
growth--closer to 25 pounds:


5 months

- 20 pounds of fat


Pretty amazing, no? Makes me proud! :) When it comes to fat loss, you can healthily lose about 1 pound of fat per week. Thus, losing 20 pounds of fat usually takes about 4 to 5 months.

Here’s another reader success story to give a visual to this:


3 months

-15 pounds of fat


Dom stuck to the program and lost about 15 pounds of fat AND gained some muscle as well.

I have scores and scores of such success stories, and I don’t just work with professional bodybuilders or fitness models whose lives revolve around lifting, eating, and sleeping…


“It still feels strange that my stomach is always flat; I do not miss having to suck it in.”



“I haven't seen anything close to the results I have accomplished on Bigger Leaner Stronger!”



“I have seen my body go from 16% to around 10!”



“I'm living proof that your rec- ommendations and studies are true!”


Load More

“I've gotten the results I dreamed about my whole life, sounds cheesy, but it's the truth!”

Roman T.


“It doesn't burn you out and it doesn't get boring!”

Caleb H.


“EVERYONE I see comments on how much better I am looking!”

Jason S.


“I have lost almost 20 pounds and 9% body fat and my max weights are up significantly in all areas.”

Jay P.


“My strength has skyrocketed and it's encouraging to see big men at the gym lifting less weight than me.”

Hector C.


“It’s not an exaggeration to say that at 43 Mike has given me a new lease of life.”

Matthew W.


“I've been able to get in the best overall shape of my life.”

Ryan P.


“I lost 29 pounds while cutting!”

Dylan M.

I work with normal, everyday people that are dedicated to getting fit but also have jobs, families, and social lives, and I show them how to find the balance needed to do it all.

Alright, enough about me.

If you’ve made it this far, I’m going to assume you’re interested in what this page is really about: the launch of my book...

Introducing the Expanded & Revised
Second Edition of

Bigger Leaner

The Simple Science of Building the Ultimate Male Body

Ben Greenfield

NYT bestselling author and founder of

Most people you see in the gym make little or no progress despite tons of frustrating time and effort. There’s way, way more to getting into the shape you dream of than just knowing how to train and eat properly.

In this book, you will indeed find nutrition and exercise advice, but you’ll also find out everything that the multi–billion dollar fitness industry doesn’t know or doesn’t want you to know. If you’re ready to make fast gains now, then Bigger Leaner Stronger is for you.

Mark Divine

Founder of SEALFIT and NYT bestselling author of The Way of the SEAL, Unbeatable Mind, and 8 Weeks to SEALFIT

Mike Mathew's book Bigger Leaner Stronger is a super well-researched and practical guide to strength training that quickly cuts through the massive amount of bullshit and misinformation put out by the strength training, bodybuilding, weight gain and weight loss industries.

I highly recommend adding this book to your library and referring to it frequently.

Christopher Walker

Author and Founder of and

Bigger Leaner Stronger is the single most thorough training and diet resource I've read. And by ‘thorough’ I mean all the information you need to know, and none of the info you don't.

It's like a fitness tome. Form, training plans, no-hype supplementation advice, diet, and lifting paradigms... everything's in here. It's affordable and accessible and 100% badass.

I've seen so many men and women go from being completely clueless (before reading) to being 100% empowered in their fitness journey after reading BLS. Mike's definitely on track to reach his goal to help a million people get fit, and this book is at the core.

Load More

Armi Legge

Author and Founder of

In his usual style, Mike breaks down the complexities of fat loss and muscle gain even better in the updated edition of Bigger Leaner Stronger.

The new material isn't fluff -- it's more of the same practical, effective advice that made the first edition so popular. You're missing out if you don't read it.

Greg O’Gallagher

Founder of

Mike Matthews has killed it in the second edition of Bigger Leaner Stronger.

He cuts to a depth most fitness writers rarely ever reach and he explores the inner workings of the mind and willpower in incredible detail, outlining strategies to become successful, not only on your fitness journey but any area of your life.

The book is worth it's weight in gold and I can't recommend it enough.

Chad Howse

Author and Founder of

When you read most fitness books, or books that are meant to be laid out in a series, you're left with a cliffhanger, something missing that leads you to want to buy what's next.

Bigger Leaner Stronger gives you everything, a complete road map to your ideal body with methods that not only make sense, but work, and work FAST.

Mike's killing it, and for good reason. This book is awesome. You should read it, and apply it immediately.

JC Deen

Author and Founder of

Mike always tells it like it is. While there's a ton of content to compliment on, my favorite part of Bigger Leaner stronger is this line from chapter ten: 'Become the master of your won’ts, wills, and wants, and you become the master of your destiny.'

I'm all about the success mindset and I love how Mike makes the mental stuff so easy to digest, and grasp. Without owning and controlling your mind, you'll never control your physique.

Rog Law

Author and Founder of

Mike’s original Bigger Leaner Stronger book is an excellent practical guide for achieving a great physique--I am a fan!

Mike gives away the keys to lean city in Bigger Leaner Stronger.

Armed with everything that you ever need to know about achieving the physique that up until this point you may have thought was impossible, it no longer becomes an issue of if you will look and feel fantastic, but when.

William Artamon

Founder of

This second edition comes with an even more thorough and comprehensive action plan for getting healthy and fit that is still easy to read, absorb and apply. The new content on self control and willpower is especially insightful and will help you unlock and achieve your full potential.

I published the first edition of Bigger Leaner Stronger in January 2012 and it has quickly become of the most popular workout books out there, with over 100,000 copies already sold.

The bottom line is no matter your age, training history, genetics, or ...if you have just a few hours per week to give to can get ripped faster than you ever thought possible and maintain it with ease...for the rest of your life.

Bold claims, I know, but Bigger Leaner Stronger delivers.

If that’s the case, you might be wondering,
why the second edition?

Well, the success of the book has not only resulted in scores and scores of success stories from people that have applied its teachings, it has also gotten me a ton of great feedback from readers on its strengths and weaknesses and how it could be improved.

Not only that, but as I continued to research, help others get in shape, and write for everyone here at Muscle for Life, I compiled my own long list of additions and clarifications to incorporate into Bigger Leaner Stronger to just make it the best possible book it can be and answer just about any question guys might have about building muscle, losing fat, getting strong, and staying healthy.

The result?

The basic principles in the second edition of Bigger Leaner Stronger are the same as the first, but the book has been rewritten and re-organized from the ground up to make everything as concise and clear as possible.

This isn’t the same book with a few pages of additional content, relaunched as a second edition.

It’s a complete overhaul of the first edition, with the things that made it good even better and the things that needed attention completely ironed out.

For example, many readers suggested that the book be organized differently...and they were right. Many people wanted more information on proper meal I added it. I received many requests for more information on how to build up the willpower and self-discipline required to get into great I’ve added an entire chapter on this.

When you count it all up, “BLS 2.0” (as I’ve been calling it) contains nearly 100 pages of additional content, with absolutely no unnecessary filler. Every single page I’ve added was guided by reader feedback and suggestions.

In short, I believe that with the help of all my readers and followers, I’ve created my masterpiece, and I can’t wait to get it into your hands and see what you think. And trust me--even if you’ve read the first edition of this book, the second edition is going to blow you away.

What exactly will you learn in this book?
Well, here’s a “sneak peek”...


The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated.

These BS lies are pushed by all the big magazines and even by many trainers and include things like “More Sets = More Growth,” “You Have to ‘Feel the Burn’ to Grow,” “Wasting Time With the Wrong Exercises,” “Eating to Stay Small or Get Fat,” and more...


How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”

Dieting” doesn’t have to suck.

When you know what you’re doing, it becomes a tool you can use to gain, lose, or maintain weight with ease. And you do these things without starving yourself...eating nothing but boring foods...or obsessing over “eating clean.”


The 3 simple laws of muscle growth that, when applied, literally force your body to grow bigger and stronger.

Learn once and for all exactly what you have to do inside and outside of the gym to build big, strong muscles. You’ll be shocked at how easy it really is once you know what you’re doing.


An all-in-one training system that delivers MAXIMUM results for your efforts, helping you build a big, full chest, a wide, tapered back, thick, powerful legs, and bulging arms…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.

There are MANY ways to mess things up the gym: do the wrong exercises, do too much in each workout, change up your routine too often, focus too much on higher rep ranges, and more.

Well, in this book I’m going to show you exactly what you need to be doing in each workout and why, and it’s going to be very different than what you’re used to: short, intense workouts that you actually enjoy, and that build more muscle and strength than the grueling, knock-down-drag-out types of routines so many other people do.


A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.

The supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, the underdosing of key ingredients, and many other shenanigans.

In this section of the book, I go over all the popular supplements out there and break down which do and don’t work and why and how to take use actually worth buying for maximum effectiveness.


How to master the “inner game” of fitness and develop the self-discipline and willpower it takes to build the body of your dreams (and actually enjoy the process!).

Just knowing how to eat and train isn’t enough--you need to be be able to stick to a plan and see it through. And that requires an “inner mastery” that many people lack, which ultimates dooms them to failure.

Learn the art of self-control and use it properly, however, and you’re guaranteed to succeed in building the body of your dreams.


In-depth guides to proper form for the most important lifts that must be performed every week to get the most out of your training.

I’m talking about the Big Four: the Squat, Deadlift, Military Press, and Bench Press. These exercises, when performed correctly, are the foundation of every weightlifting program worth a lick.

Unfortunately, however, most guys avoid all but the latter or do them all wrong, decreasing their effectiveness and increasing the risk of injury. After reading this book, you won’t be one of these people.

(If you can’t do these exercises due to injuries or other physical issues, don’t worry, I talk about how to work around this as well.)


Why pre- and post-workout nutrition is important and how to use these “feeding windows” to accelerate your gains in the gym.

There’s plenty of controversy over whether pre- and post-workout nutrition actually matters, and in this section of the book you learn what the latest research shows is best for maximizing muscle growth and how to eat in accordance with it.


How to get shredded while still indulging in the "cheat" foods that you love every week like pasta, pizza, and ice cream.

No, you can’t pig out every day and get lean, but you certainly can enjoy these “evil” foods every week without setting yourself back in any way.


And a whole lot more!

Simply put, Bigger Leaner Stronger is 344 pages of neatly organized dietary and training lessons, insights, and principles…backed by decades of anecdotal evidence and over 600 scientific studies…and 100% geared toward helping you build muscle, lose fat, get strong, and stay healthy...for life.

So...imagine, just 12 weeks from now, being constantly complimented on how you look and asked what the heck you’re doing to make such startling gains. Imagine enjoying the added benefits of high energy levels, no aches and pains, better spirits, and knowing that you’re getting healthier every day.

Buy, read, and use this book now and begin YOUR journey to a bigger, leaner, and stronger you!


With this book you'll also get a free 119-page bonus report from me called The Year One Challenge for Men.

In this bonus report, you'll not only find an entire year’s worth of workouts for the program but you’ll also find my personal product and supplement recommendations and recipes from my bestselling cookbooks!

119 pages Special Report


When you download the bonus report you'll also get instant access to 6 exclusive interviews I did with some of the top minds in health and fitness.

An exclusive interview with author and founder of Evidence Magazine Armi Legge on why “clean eating” is overrated, how to keep your diet in check without planning/tracking food intake, metabolic adaptation, and more!

An exclusive interview with elite coach and powerlifter Dr. Layne Norton on how to preserve muscle when losing fat, how smart bodybuilders prep for contests, how to “reverse diet,” and more! (Not for sale! Book launch exclusive)

An exclusive interview with NYT bestselling author and triathlete Ben Greenfield on the difference between overreaching and overtraining, how to use heart rate variability to prevent overtraining, how to speed up muscle recovery, and more!

An exclusive interview with NYT bestselling author and Navy SEAL Mark Divine on how to cultivate mental toughness, how to get training when you really don’t want to, how to maintain your mental edge and prevent setbacks, and more!

An exclusive interview with bestselling author and elite strength coach Mark Rippetoe on how age affects training capabilities, how to preserve joint health, natural strength potentials, and more!

An exclusive interview with YouTube superstar and all-around cool guy Scott Herman on how to train for obstacle courses like Tough Mudder, how much muscle you can build naturally, how to break through weightlifting plateaus, and more!

By applying what you learn in the book and in this report, you can make more progress in one year than most guys make in three, four, or even five (seriously!).


What makes this book different than the first version?
Is it worth reading if I've already read 1.0?

The success of the first edition of the book has not only resulted in scores and scores of success stories from people that have applied its teachings, it has also gotten me a ton of great feedback from readers on its strengths and weaknesses and how it could be improved.

Furthermore, as I've continued to research, help others get in shape, and write for everyone here at Muscle for Life, I compiled my own long list of additions and clarifications to incorporate into Bigger Leaner Stronger to just make it the best possible book it can be and answer just about any question guys might have about building muscle, losing fat, getting strong, and staying healthy.

The result?

The basic principles in the second edition of Bigger Leaner Stronger are the same as the first, but the book has been rewritten and re-organized from the ground up to make everything as concise and clear as possible.

This isn't the same book with a few pages of additional content, relaunched as a second edition.

It's a complete overhaul of the first edition, with the things that made it good even better and the things that needed attention completely ironed out.

For example, many readers suggested that the book be organized differently...and they were right. Many people wanted more information on proper meal I added it. I received many requests for more information on how to build up the willpower and self-discipline required to get into great I've added an entire chapter on this.

When you count it all up, "BLS 2.0" (as I've been calling it) contains nearly 100 pages of additional content, with absolutely no unnecessary filler. Every single page I've added was guided by reader feedback and suggestions.

In short, I believe that with the help of all my readers and followers, I've created my masterpiece, and I can't wait to get it into your hands and see what you think. And trust me--even if you've read the first edition of this book, the second edition is going to blow you away.

I don’t want to get big and bulky--I just want to be lean
and muscular. Will this work for me?

Yes, and I actually share the same goal as you. I’m not interested in looking like a hulking bodybuilder--I want to look like a lean, muscular athlete.

What many guys don’t realize is how much muscle they have to build and how much work and time it takes to actually achieve this look. For most guys, it means gaining anywhere from 25 to 40 pounds of muscle, which takes 1.5 to 3 years of consistent, dedicated, heavy weightlifting (like I prescribe in Bigger Leaner Stronger).

Trust me--there hasn’t been a single natural weightlifter in history that woke up one day “suddenly” too big or bulky. Building enough muscle to look like a cover model--even when you do everything right--is a slow process.

Is this program only for college-aged folk or can
middle-aged men do it too?

Since publishing the first edition in 2012, I’ve worked with hundreds of guys in their 40s, 50s, and even 60s, and they not only do great on the program, they regularly come back to me after 4 to 6 months to report that they’re now in better shape than they were in their 20s!

Sometimes we make some slight modifications to the program, but I discuss these circumstances in the book.

If you’re still skeptical of what’s possible in your 40s, 50s, or 60s, check out this article of mine:

What type of training split does the program utilize?

It’s a traditional body-part split with some additional pushing every week to ensure the upper body doesn’t fall behind the lower in overall development.

If you’re worried that a body-part split is doomed to failure and that you have to train everything 2 to 3 times per week to make gains, I understand--I used to think the same thing.

Massive bouts of overtraining taught me otherwise, though, and I’ve since learned that a body-part split can be incredibly effective if it’s programmed correctly...and many such programs just aren’t.

Fortunately, you don’t have to take my word on it. The scores and scores of Bigger Leaner Stronger success stories speak loud and clear: this program gets results.

I’m new to weightlifting. Is this for me?


While many experts recommend new weightlifters begin with a few full-body workouts per week, which can work, but which also has a significant drawback: full-body workouts are very hard when you also emphasize heavy weightlifting.

Just try performing heavy deadlifts, squats, and bench and military presses in the same workout and you’ll quickly see what I mean.

Well, fortunately you can do just as well...if not better...on a well-designed body-part split program like Bigger Leaner Stronger. You can gain 20 to 25 pounds of muscle in your first year and triple and even quadruple your strength across the board (and I can say this with confidence because I’ve seen so many guys new to weightlifting do it on the program).

I wish I had this program to start with when I began lifting 12 years ago--it would have saved me years of wasted efforts.

I’m an experienced weightlifter. Is this for me?

Possibly. It depends where you’re at.

If you’ve been focusing on heavy (80+% of 1RM), compound weightlifting for several years and have built a solid foundation of size and strength...and if you know exactly how to set up and manipulate your diet so as to lose fat or build muscle as desired...then this book may not be for you.

I say may not because even if you’re a seasoned veteran, I bet you’ll pick up some new insights in Bigger Leaner Stronger. It’s not written just for complete newbies.

(I should also mention that experienced weightlifters should also check out my book for advanced weightlifters, Beyond Bigger Leaner Stronger.)

How long does it take to see results?

All things considered, one of the best aspects of the Bigger Leaner Stronger program is how quickly it works.

You will see improvements in the gym and in the mirror within your first month, and it only gets better and better from there.

Do I have to take a bunch of supplements to follow the program?


You don’t have to take any supplements if you don’t want to, because the vast majority are a waste of money.

If you have the money, there are certain supplements that are worthwhile, which I cover in the book.

I’m short on time. Can I still do the program?


In the book I give you three training templates to choose from--5-day, 4-day, and 3-day options--and fully explain how to program your workouts for each (which are no longer than 70 to 75 minutes). I also give you a year’s worth of workouts for each template in the bonus report.

I follow a special type of diet (vegan, vegetarian, Paleo, food sensitivity/allergy, etc.). Can I still do the program?


The diet principles I teach are very flexible and thus can be customized to fit any and all food preferences and limitations.

Have another question?
Submit it below and I’ll answer it!

  • Pingback: My New Books Are Finally Here (And You’ve Got to Check Out the Gifts & Prizes!) | Muscle For Life()

  • John

    Is there a Kindle version available?

  • Rob

    I purchased the Kindle 1st edition of BLS on Feb 3. I know…bad timing. So I was going to get the 2nd edition and Amazon won’t let me do it. They know I already own the kindle version and won’t recognize the new edition as being different from the first edition. Please advise.

    • Nick

      Hey mate, you can get the update via Amazon

      Go to your amazon account > manage your content and devices > settings > turn on automatic updates

      Go back to manager your content > Your content > scroll down to the book and you’ll see an ‘update’ option for the book – click it an bam!

      • Thank you very much for this tip. I just got my updated version

        • Great!

          • Mohammed YAkoob

            usually there is an bonus report as a PDF attached to it .is that missing for people who got the 2.0 updated by Amazon Audible Version ?. Do you have an updated Bonus Report PDF with the 2.0 as well ?. I am interested in seeing how the Bonus report compares with 1.0 version ?

          • Yup there’s a new bonus report and ACX can give you it. I believe they actually give a link to download it on the book page?

      • Rob


      • Bam thanks Nick.

      • JM

        I tried this and couldn’t find an update option. Any other suggestions?

  • Ompopo

    So I bought the first edition in May last year, but I can’t buy the second edition because it says I already own it. But when I download it on my Kindle it is the first version… 🙁 How can I get the second version?

  • Troy Starkey

    Wow Mike,

    I bought the first edition on Google play and have been keen since your announcement of the second revision to buy it. I went to do just that and apparently I have been upgraded automatically!!! Love your style mate. I will just have to buy a copy for a friend now.

  • Nathanial Brown

    Hi Mike,
    I loved your first book and I’m super excited to read the second edition! I was wondering with the buy multiple books deals, does this apply to the kindle edition? It’s the only version available on the Australian amazon store, so I really hope so, plan to give some to my friends etc. Otherwise I’ll probably just order them from the US store, worth the extra money for the great value!

    • Thanks so much! Yup multiple Kindle purchases would work so long as you get receipts for the gift purchases, which you should! Thanks for the support!

  • What I really want is a BLS T-Shirt that I can wear at the gym. Preferably one with a “muscle” background in colour so I look like Mike at first glance. Should sell plenty of books

    • Hahah I DO have an MFL store coming and shirts will be aplenty. 🙂

      • Can you put “I’ll be baack” on the back?
        I would also pay good money for a sweat towel with “Bigger Leaner Stronger” on it.

  • Kyle

    What’s the difference between BLS 2.0 and Beyond BLS?

    • BBLS is a true sequel to BLS. It’s written for intermediate and advanced lifters.

  • Michael Scalzo

    Hey Mike!

    Can I buy 7 copies of bigger and 6 copies of leaner and still get your amazing 15 book deal??


  • Jeffrey Suh

    Hi Mike!

    I tried to purchase the 2nd edition of BLS only to find out that it updated automatically free of charge. Thank you so much. I have been a follower of yours since November 2014. Since then, I have lost 40lbs (207lbs to 167lbs) going from 30% bodyfat to 10~12%. Listening to your podcasts, reading your articles, and books (BBLS, Shredded Chef, No-BS guide to supplements, etc) have helped me immensely in achieving my overall fitness goals. As a newbie (started to workout since September 2014), I realize I have long ways to go in order to really achieve my ideal body, but I am glad to have met your podcasts and books so early. Thank you.

    • Yeah man! Enjoy! And WOW great job man! I’d love to feature you on the site! What do you think?

      • Jeffrey Suh

        Nothing would please me more than to help others get fitter. Feature away!!!

  • Robin

    Hello Mike!

    Remember me about the kickstarter campaign? Well that’s old news now and I’ve decided not to buy that. So I had no clue about this and thought this was a regular survey of a kind (or something like that), I am gonna buy this new book (haven’t decided which number yet) even though I get kinda annoyed at the fact that I will get possible three books of which i’ve already got. I bought the Shredded Chef and bought a hard copy of 1 Year Challenge For Men about some days ago. Today I noticed this and after reading through each part (really interesting stuff) you got me hooked (as always ^^).

    So my questions for today is:

    Is it possible to get something else if i buy the new book and already an extra copy of the Shredded and One Year Challenge For Men.

    I have a Whey that is called “100% Micro Whey –> Active” it that an alright protein power to take when I gym in the future?

    Thank you!

    • Thanks Robin! I appreciate the support!! 🙂

      Sorry but I don’t quite understand your question about the books.

      I’ve never heard of that product/brand, sorry. Can you link me to it?

      • Robin

        Let me rephrase the first question. I bought The Shredded Chef and the 1 Year Challenge For Men. And i’ve already got your first edition of Bigger Leaner Stronger on my kindle so as of now I’ve already got the books that i need. So my question for you was that if it was a possbility to switch out one of the books that i would get an extra copy of and get some sort of protein or anything else instead.

        These are the only sites that I know of that sells what I own.

        My apologies, I could not find one in english, you may have to use some kind of translate tool.

        • Oh okay you can get the free update to BLS on your Kindle on Amazon but otherwise no you can’t swap out books.

          Hmm I’ve never heard of that company or product before, sorry.

          • Robin

            Ah alright. What would you sugget? Eating protein powder before and after gym training or small meals, I tihnk you said something about it in the book I can’t exactly remember what you said.

            Do you mean the first edition of BLS is free on Amazon, otherwise I don’t think i can comprehend what you mean.

            Is the book report at the end of BLS worth reading as have I already have bought the one year challenge for men book standalone? Amazon

          • Robin

            Nevermind, I understand now what you mean by the free update. Thank you! Now I wanna get the first edition again 🙂

          • Great! Haha.

  • shaun

    I was given the first edition when I was in hospital after a nasty 20’fall. Do I really need second edition? As I’m recovering from my fall still and not working. I really enjoy the first book. I emailed you a while back and got a response which was awesome. Thanks

    • Wow on the fall. WTF happened?

      I think you’ll really like the 2nd edition. It has a LOT of new content and I’ve rewritten and reorganized the entire book.

      • shaun

        I am a driver/rigger for a crane company. Was coming out of a second story office and ladder spun out from under me. Hit ground about 100mph. Shattered femur,cracked pelvis, fractured wrist,elbow and tailbone. Took my first step 6 weeks ago. One day at a time.

  • Robin

    Just a thought. Would I be able to get the 5 books bonuses if i were to buy one to my kndle and the other ones through shipping?

  • Nahid Newaz

    Hi Mike!

    I already have BLS 1st edition (paper back). Later I found out that 2nd edition has been released in amazon. Is there any way to get updated information for paperback user? When are you going to release BBLS 2nd edition?

    • No sorry you’d have to pick up another copy BUT I can guarantee you’re going to like it! I’ve added a LOT of content and reorganized the entire book.

      BBLS 2nd edition will be next year as I need a bit of time to gather up feedback on the program, do more research, etc.

  • Conman__

    Hi Mike!
    Thinking of buying the books – however I’ve noticed there are now two volumes! I’ve been training for a little while (3 years+) – should I just go for the 1) BLS or 2) BBLS ?
    Thanks a lot.

  • Frant!c

    Hey, Mike.

    I want to buy a digital version of your new Bigger Leaner Stronger book. However, I am only able to pay via PayPal, which is disabled through Amazon Payments. What do you suggest to get the copy of your book?

    Adam P.

    • Thanks Adam! Sorry but I don’t have a store up on MFL yet so I can’t take Paypal payments. 🙁

  • Christian Parra

    I just bought the book, where i find the “The Year One Challenge for Men” ?

  • Paul H.

    All but one picture of the transformations are of guys who really didn’t look bad to start. What would impress me is to take a 39yr old man like me, 40lbs overweight and virtually no muscle mass and turn my man boobs into pecks, my beer gut into a six pack and ask in a year…that would really be a miracle

  • Jonathan

    Hey mike…how can I calculate my “sweet spot” in calories to building muscle, without gaining too much fat?

  • Jeremiah

    Hi Mike,
    If I bought a paperback version of BLS and 1 TLS and a digital version of BLS on iBook, would that count? Also does BBLS count toward this promo or only the BLS and TLS 2.0 versions?

    • The general idea is just BLS and TLS but if you buy others we’ll count those too. 🙂

  • Ross

    hey mike i play football 5 days a week, already i feel tired but i still want to add some strength and size. will i burn out or what from going to the gym say 3 days a week ?

    • Good question. It’s going to be tough because you’re already doing a ton of exercise. I would definitely recommend adding glutamine to your supplement regimen (2 grams per KG of body weight).

      Beyond that you’d have to see how your body responds. I would start with 2 lifting days per week, upper/lower, and probably periodize in a linear fashion (light week, heavy week, alternate)…

      • Joe

        Mike, don’t you mean 0.2 grams glutamine per KG of body weight?!

        (I’m 160 lbs and 0.2g/Kg is 14.5g glutamine; while 2g/kg would be 145g glutamine!)

  • Scott Watts

    I workout in my garage on a Body Solid Leverage Home Gym (see photo, and link)
    I have about 500 lbs of Olympic plates, plus a set of adjustable dumbbells (they go from 15-50lbs each in increments of 5lbs). Will your program work with my equipment, or, would I need to join a gym?

    • Cool. Yeah we could work with that. Ideally you’d get something for squatting and deadlifting though. A rack or stand with a barbell set. Thoughts?

      • Scott Watts

        Thanks Mike. I’ll order a couple books before the giveaway ends (1 for me, 1 for my son).
        No rack, or cage, but, it does have a leverage squat/standing calf raise station opposite the bench press station (see pic). I also have an Olympic bar for deadlifts, or, I have the option of lowering the bench press bar all the way, and attaching a straight bar across the center of that big horseshoe, for doing deadlifts.

        BTW, My wife and I luv The Shredded Chef. We’ve been cooking recipies out of it for several months now.


        • Thanks Scott! LMK how you like the book.

          Understood on the setup. If you have an Oly bar and plates why not get a squat stand? That would round everything out nicely. 🙂

          Thanks on TSC! I appreciate that!

          Lol @ the pic.

  • Bones

    Does this book still work for ectomorphs? And I mean really skinny guys? Ribs showing etc. Because all the ‘before’ photos appear fairly average or chunky guys. Thanks for any feedback.

  • Robin

    I bought five books but i am uncertain as to if i sent the correct reciept to the email listed above. Do I get some sort of conformation. What if I send the wrong reciept and don’t get the bonus stuff after today?

    • Thank you! Don’t worry we’ll take care of you. You sent your receipt to launch@mfl right?

      • Robin

        I got the bonus content. When will the winner be announced :P?

        • Robin

          I’m curious as to when the winner/s will be announced 😀 (excitement!!)

          And, wasn’t it like this that if you bought one book you’d get a free copy of BLS 1.0 on your kindle device? If so, when will we get it? I have now BLS 2.0 on both the my kindle device and on my android but i never finished the first book, should i wait or is it something i’ll have to talk to amazon about?

          • No you get a free digital copy of 2.0 and you should have already gotten the email with it? You get a digital file that you can load onto any device.

          • Robin

            Yea I see it. But as of now I have 2.0 on both my devices. One second though…… I think i might have misunderstood this. Is 2.0 just an update to the 1.0 BLS book? Or are they separate?

            One more thing, probably my last question for this subject. How do you know Ben Greenfield and do you trust him?

          • 2.0 is an update to 1.0, not a new book.

            I met Ben somewhere along my travels. Don’t remember. What do you mean do I trust him?

          • Robin

            If you trust the things he says about training, diet, sleep etc…

          • I agree with some but not all…

        • This week! 🙂

  • Rafael Siller Rosso

    Hi mike, I want to buy uour 2nd edition book on the ipad, but by the picture it seems to be the 1st edition… is the 2nd one available for ipad? or how can I get it? Thanks!!

  • Sammy Alvarez

    Hey Mike, I’m 17 going on 18 and I’ve been small and scrawny my whole life and as I get older I see my friends getting bigger and stronger and I’m still small. I wanted to know if you would suggest your program for a guy like me.

    • Hey man! Yeah you’re in a perfect place to get on the program. I wish I had it when I was 17…

  • Asa Grant

    Hey Mike, Loved your first book and I am 5-6 weeks into my the original program. Is the BLS 2nd ed program different? If so how should I transition to that? I will be reading the book I just want to maximize my weight room time. Thanks

    • Thanks! Yeah it’s a little different and the book itself contains a lot of additional info that will help you.

  • Julie Pappas-Sturgeon

    I’m a female, turning 46 in July, 5’7″, probably around 25% bodyfat, I weigh about 145-150 pounds. People say I look ten years younger than I do, but I want to be the best I can be. I workout @ home a few times a week, & want to gain a lot more muscle, widen my back to offset my squarish hips, I don’t have a small waist to hip ratio, just want to be better.

  • Aaron

    Just bought the new book. Am big into Crossfit type workouts. How can I incorporate your program and still do some crossfitting?

    • Thanks! Hmm how much Xfitting do you want to do per week?

      • Aaron

        2 or 3 workouts would be good

        • Okay well that plus a good 3-day lifting routine should work well?

  • Pavlos

    Hi Mike.

    I am in the 3rd face of the program, week 25.

    I have just finished the second edition of your amazing book.

    So I am wondering, should I continue year one challenge as was in the first
    book or should I continue face 4 from the new book? I can understand that the philosophy
    of the program is the same, but there are some noticeable differences.

    • Great job! I would switch to 2.0. I think you’ll like it a little more. 🙂

  • Zan

    I have bought 3 of your books, and gotta say, I LOVE your writing style – lots of humor and even more usefull information carefully explained with lots of references to data/experiments ect. KEEP IT UP!

  • Robin

    Hello Michael.

    I bought five of BLS 2.0 and i haven’t really decided what to do with them. If per chance, can I send ’em back to you? I think you said something about paying the expenses if i’m correct, somewhere along the part of “What should i do with all the books?”

    Also the stuff that were under each category of the number of book you buy, When will they be sent? For ex: the custom meal plan.

    • Thanks! You should totally donate them to your local library. That’s what I would do. 🙂

      The meal plans are being worked on. I believe they will be wrapped up next week!

  • Jax

    I’m a woman interested in powerlifting – should I read this BLS or the TLS version? I love the testimonies and am keen to give it a go, and hopefully lose my “mummy-tummy”!

  • Dave

    Hi Michael, I started working out 5 days/week about 3 months ago. When I started I was 61 kg with 9% body fat. Today I am 65.5 kg. Being a skinny guy, my goal is to put on at least 10kg mass in about half a year. Do you think your book “Bigger, Leaner, Stronger’ could help me achieve my goal? Also, for some reason I cannot access the first 5 chapters of the book for free…

    • Great! Yeah you’re in a great place to start the program.

      Doh sorry about that. I will check it out.

  • Ish

    I bought the e-book on audible and I wanted to find out how I can get the workouts that are in the book.

    • Thanks! There’s a chapter at the end that gives you a link to the bonus report.

  • Chris

    Mike, this is a great book. It’s been 3 weeks since I’ve started watching my macros better and following your 5-day workout schedule and I’ve dropped about 6 pounds (not sure how much of it is purely fat, I still need to get my numbers checked)! Definitely looking better in the mirror. Thank you!

    I had a question…instead of working out M-F and resting Sat and Sun, is it possible for me to rest on Monday and Wednesdays instead? And workout Tues, Thurs, Fri, Sat, and Sun? I know it splits up the workout week, but my job schedule makes it more difficult to work out on Mondays and Wednesdays

    • Thanks Chris! That’s awesome!

      Sure you can do that. No worries.

  • Ivan

    Hi Mike.

    Many people recommend to run on a treadmill for a few minutes before weight training. What do you think about that? If it’s beneficial with what speed and for how long would you recommend to run for men and women?

  • Ivan

    Hi Mike.

    Is it beneficial to have the following set of exercises for the leg day: Barbell Squat, Barbell Lunge, RDL? Is it worse than leg workouts that you recommend in BLS in the LEGS section?

  • Matthew Strohmaier

    Hey there Mr.Matthews!

    To be quite honest, I don’t even know where to begin to start. I have an insurmountable amount of praise that I want to overwhelm you with but I’ll stay relevant and stick to my preeminent reason for contacting you. Hopefully we may stay in touch regardless, you’re the single-most awe-inspiring man in the fitness field and it’d be an honor to come to you when in need? I’ll try not to bombard you too much.
    Anyways, enough covering the conversation with sweet doses of “ass-kissing”; I have an enormous favor to ask of you. I’ve been a dutiful supporter of your supplement line and just recently, everything you do. I’ve never felt more empowered to take my fitness goals by the reigns and shatter them. I’m in the exact same position as you were in your phase of “hard-gaining.” For a bit now I’ve been working my tail off, I’ve tried every split, regiment, and supplement on the market and my progress has been poignant in comparison to what I’ve always aspired to achieve.

    I promised myself I’d keep this short, I’ll cut to the chase.
    I’m ready to arm myself with everything that has been handed to me through your work, I’m ready to turn a blind eye to the B.S and most of all I’m ready to commit myself to the best shape of my life. I’m by no means in the best situation money wise but just yesterday I was gifted with a pre-paid debit card and I was simply eager to put it towards something that would make a real positive impact on my life as a whole. I spent the entirety of my day reading every single article on your page that enticed me and that has helped me shatter personal obstacle number one. MOTIVATION.

    Once again I’m rambling….

    I purchased what I felt would benefit me most for now from your supplement line Whey+ and Recharge (think those were the best two options?) and I also got my hands on a physical copy of BBLS. I’m ecstatic but there’s one little pitfall to my grand scheme; from what I have read, you state that it’s FAR more beneficial to first allot myself to BLS for a few years and thereafter put BBLS on the forefront. I’m still more than elated but if it’s a better option to direct attention to BLS for a bit, I’m willing to wait. What I’m honestly NOT willing to do is give up my copy of BBLS, I’m way too thrilled to sink my teeth into it.
    Here’s the kicker and why you’re hearing from me now. My digital card is empty and I feel like without BLS first, I may be held back from my initial potential. It’s something I can’t seem to shake.

    I hope I’m not being too frivolous and I hate to disrespect you but I have to shoot for my gut feeling. The hypothetical rejection is worth it.

    What are the chances I could get a free physical copy of the new installment (edition) of BLS? I know it’s a big favor but I’m desperate and I can assure you, it’d mean the world to me at this point.

    Thank you for all your work, all your indomitable effort, and sincerity through everything you do. Nobody goes beyond the call of duty like you have for the fitness world and by no means does it go unnoticed. It’s a privilege to be able to put your servitude to work and an even bigger honor to be able to exchange words with you.

    -Matthew Strohmaier

    • Wow thanks so much Matt. I’m flattered. 🙂

      Yeah BLS is where you want to start. Sure I’ll send you a book. Not a problem. Just shoot me an email mike @ muscleforlife.

      Thanks for all the support brother. Talk soon.

  • Weller

    Hi Mike, I am wondering if I can follow your 5-day workout without any rest days or just one rest day.
    Also, My inner chest is quite weak, what do you think I can do.
    Thousand of thanks!

  • Weller

    Hi Mike! I am wondering if I can do the 5-days workout without without any rest days?
    Also, my inner pecs are quite weak. Any suggestions of what can I do with a barbell or a pair of dumbbells?
    Thousand of thanks! : )

    • No if you do that you’ll eventually overtrain. Trust me 1-2 days off the weights per week really helps when you’re doing a lot of heavy lifting.

      You can do plenty. If you have a squat rack you can do basically everything on my program! Just have to make a couple substitutions like front squats for leg press and such.

  • Vinnie Richarte Sr.

    If im on meds like for diabetics can I still gain muscle?

    • Vinnie Richarte Sr.

      Can I take supplements like creatine monohydrate?

    • Yup.

  • Henry

    Hey Michael I found your website and I have to say I think there is a reason I found it. I’ve been lifting for several years and although I’ve gotten decently strong, I’m not happy with the way I look. I’ve done all the bodybuilding splits and I’ve ended up with PMS “Puffy Muscle Syndrome” and when I cut (like Im currently doing) I ended looking somewhat skinny fat. My question is, will this work for me?..I’m truly interested and am willing to do what ever it takes to get into the shape I’m looking for. Also does the book come in physical form?

    • Hey man!

      I think you’ll get a lot from the book and will do great on the program. I’ve heard from MANY people in your shoes that are finally able to make real gains again.

      Yes you can get a paperback copy from Amazon.

  • Mandeep

    Hi Mike,
    Been reading your site for a few months now and decided to finally buy a copy of BLS and start training seriously again!

    I purchased the kindle version on Amazon UK and cover was for the second edition but it downloaded the first edition. Do you know if the update has made it across to the UK? Cheers 🙂

    • Thanks! Why do you say it delivered the first edition? (How are you determining it’s the 1st?)

      • Mandeep

        Hi, thanks for replying!
        So I’m thinking perhaps they are different as the cover picture on my kindle isn’t the same as the one on the website, e.g. it doesn’t say “second edition” at the top, and the chapters are different to the sample of the 2nd edition on Amazon’s website.

        • YW! WTF this is so weird. I’m going to check with Amazon.

          • Yes, I’m on Amazon UK too. I asked you a few times how to get the updates for both books, but seems that the issue still stands. I checked all possible articles online how to get Kindle updates but even in the online Amazon web reader (which I presume should be the easiest way to see updates) still shows the first editions :-(. Looking forward to read your new stuff but I’m kinda stuck ;-). Anyways, hope Amazon UK will resolve it at some point.

          • So freaking weird. You could try another digital platform like Google or iBooks?

          • Ha, eventually. Just had an online chat with Amazon Support and they have re-sent the updates for me. Now I have it! I loved the first editions of the both books, so looking forward to read the updated stuff. Thanks, Mike, for your books, keep it on 😉

          • Oh nice! Can you briefly explain how you got them to do that? I want to be able to tell others that are having the same issue.

            Let me know how you like it. 🙂

          • My chat with the support.

            Initial Question: There is a second edition of the book available from the author as an update. Unfortunately, your system doesn’t update the book in my kindle library.

            10:43 AM BST Selvakumar(Amazon): Thank you for contacting Kindle support. My name is Selvakumar. I am happy to help you today.

            10:44 AM BST Selvakumar: Thanks, Alexander. May I know the book name, please?

            10:45 AM BST Alexander: Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) and Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (The Women’s Fitness Series). Both.

            10:46 AM BST Selvakumar: I’ll update and resend the book to your device now.

            10:47 AM BST Selvakumar: Are you referring to “Alexander’s Kindle” device?

            10:47 AM BST Alexander: Yes, I need the updates on all my kindle readers including the online amazon reader.

            10:47 AM BST Selvakumar: Is your device currently connected to wifi?

            10:48 AM BST Alexander: yes

            I see the update on the first book now. Second book?

            10:49 AM BST Selvakumar: I’ve updated and resent both the books to your device now.

            Please sync and check your device.

            10:50 AM BST Alexander: A second. I’m checking.

            10:50 AM BST Selvakumar: Okay.

            Once connected to Wi-Fi you will see black signal bars in the top right corner of your Kindle screen:

            -Press Home

            -Press Menu

            -Select “Sync and Check for Items”

            10:51 AM BST Alexander: Yep, i see the updates. thanks.

          • Great. Thanks for this.

          • Mandeep

            Just to add I also contacted Amazon UK following this and they manually updated the book straight away.
            Looking forward to reading the new material!

          • Thanks!

          • The link on Amazon UK to initial a chat with support –

            Go for “Fire and Kindle”, then select in the section 2 – “My Kindle books and subscriptions”, then “Purchased content didn’t download”, then in the section 3 — Start chat.

          • Thanks man!

    • Same to me.

      • Amazon bugs. :/ Have you contacted them? They can remove it from your account and you can repurchase and it should be fine.

  • 2014orbust

    How do you increase the weight over time? I have the workout plan book, and was curious what is a good assumption for jumps in weight?

    • I like increasing my weight once I hit 6 reps. So set 1, 6, add weight, get 4 or so next 2 sets, work with that weight next week until 6, go up, etc. If, however, you only get 2 to 3 reps after increasing, drop back and work with that lower weight until you can do TWO sets of 6, and then try to move up again. If that still fails, then work up to 3 sets of 6 and you’ll be fine.

  • Joseph

    Hi Mike, I bought the book a couple days ago on amazon. The info is great and getting me back to using the numbers. I would like to access the one year challenge report and supplement info. The link given in the book is no longer active. Please advise on how to do this. Thanks!

  • Crystian

    @Michael Matthews, please help I don’t know what I am doing wrong I am following everyone and everything you got on your book and dyslexia!!! is so bad might be culprit and I got the formula all bad please help I want to get cut I weigh in At 268 and 31 years of age I have a very high count of liver enzymes because of exesesive body fat around the mid section so the doctor says why’s cal should I consume protein,carbs,fat now the question is due to my high liver fat Is it ok to consume the .03 of fat per lbs. that you suggest please bro help me I want to loose the gut !

  • Andrew

    Hi, I’ve been reading & re-reading BLS & it’s really helped over the last 2 months.

    I’ve never been able to gain weight in the past, but I was coming at it all wrong & I had a huge fear of just getting fat! But since BLS my mindset has completely changed & have gone from 67kg to 75kg in those 2 months. I need to make some adjustments as some of that gain is, I think, fat (can’t check body fat in a very accurate way at the moment), but even so, I’m so happy with the changes and, to be honest, amazed that it’s happened!

    I was a regular at the gym for about 4 years without much or any progress & it seems it was almost all down to nutrition. Since reading BLS & getting that fixed, I’ve managed to put on that weight, but also up the weights I’m using so fast – I’m being careful, but once I hit 6×3 reps I go up & it just keeps happening. Only weak spots are squats but I’m managing to go up a few lbs a week.

    Anyway, just wanted to say thanks & keep up the great work 🙂

  • matt

    Is this good for beginners/ someone with lower back pain?

  • josh

    I only bought the sample book from iBooks, but does the full version come with complete day to day workouts to follow or

    • Yes and the bonus report contains a year’s worth of workouts.

  • Nicholas Lavas

    Mike, Thank you for the book. I am a beginner at all this and it’s been an amazing starting point. I have purchased the meal plan as well as a hard and audible copy of BLS. I’m stuck though trying to figure out which way to go with the meal plan. I am 6’0″ and weigh 145 pounds with a body fat around 28%. Not proud of where I’ve let myself get but I’m motivated and ready to do whatever it takes to get myself where I want to be. What do I do first? The meal plan questionnaire asks if I’m trying to lose weight or bulk up. Which is it? Where do I start? I apologize if a question like this should have been asked somewhere else. Thanks again.

  • Nicholas Lavas

    Thanks Mike!!! Now for some reason I can’t figure out how to get back in to the meal plan questionnaire to complete it. It’s already paid for but I cant find the email and can’t figure out how to find it again on the website. Can you help me out please sir?

    • Oh no worries shoot an email to sam (at) muscleforlife and he’ll take care of you.

  • Drew Robertson

    Questions on the differance between books. Seems , while scrolling through, they all have the same verbage.

    • Which? BLS and TLS? They are similar in fundamentals but TLS’s workout program is a bit different and there are quite a few “female only” pieces of advice throughout.

  • Richie Gaona

    Hey Mike,
    i recently purchased Bigger Leaner Stronger as an audiobook through Audible. Love it so far. My question is since I purchased an audio version of the book i don’t have a physical copy of the Bonus Report you keep referring to. Is there a printable version of the report I can download somewhere? Thanks for the time and effort put into this book.

    • Thanks! Audible actually gives you the PDF. I believe they link it on the sales page?

      • Richie Gaona

        Couldn’t find on sales receipt…however I finished the book now and one of the last chapters actually gives the link. Thanks again.

  • josh

    so I downloaded the one year challenge, but for all the sets it only says ‘3 working sets.’ is it 4-6 reps for everything and every set or?

  • Bilal

    Hey Michael. Quick Question: I bought the book on Amazon, but I am wondering how will I get the 119 page 1-year challenge bonus? is it a downloadable e-print version? or will it be included with the physical book? the bonus statement above is not very clear on this.

    • Thanks! It’s a downloadable PDF. The link is in the back of book.

  • Richie Gaona

    Rich here with abother question. is this something I could implement with my female clients?

    • Richie Gaona

      Never mind read down in the comments. Will check out tls

  • Donovan Han

    Hi Mike. I have just bought this and I’m just a little confused over the pre and post workout meals. Do those include cardio workout? If so, if I do cardio and lifting on the same day, would I have to eat 2 pre and 2 post workout meals?

    • Thanks!

      Nope just lifting. You can have some protein after cardio if you’d like.

  • Malvin Christian

    hi, I’ve read your “bigger leaner stronger” books , and I’m have a quite problem understanding what you’ve wrote in first warm-up sets 12 reps with about 50% of “your heavy” and 4-6 reps “set weight” and rest for 1 minute. I don’t understand what’s your meaning by “your heavy” and “set weight” could you tell me more about that?. chapter 18 page 20 of 39. thanks

    • Thanks for reading my book and writing! I really appreciate it. Anything you could do to spread the word would rock too! 🙂

      Yeah you’re just warming up with a percentage of your heavy, 4-6 rep weight. If you can bench press 100 pounds for 5 reps then you would warm up with 50 pounds for your first set, a bit more on the next, a bit more on the next, etc.

  • OverTheTopScott

    Mike, Just finished the book and completed my first workout this AM. Great stuff. I am having trouble getting the bonus report. The book says go here to login: but I get Billy saying he cant find the page. What am I doing wrong. Thanks for all.

    • Hey hey thanks for reading the book! You’re misspelling challenge. 😉

    • OverTheTopScott

      OMG. These computers are so literal! Everything has to be just perfect. thank you

      • Hahah YW.

        • OverTheTopScott

          Michael, Since I have you . . . I notice that the daily workouts are different in the book I have from the bonus report. It would appear that I have the first edition of the book. Should I use the bonus report as my daily guide?

  • J’toria

    Hi Mike, Great book! Got the audio version as I am always on the go. How can I get my hands on the bonus material, reading plans talked about in the book?

    • Thanks! There’s a link at the end of the book. Have you tried it?

      • J’toria

        Haven’t quite finished yet, was just keen to get started! Thanks. Love the book.

  • Vishal Sydnye perera

    Hey mike, I’m a 19 yr old pear shaped guy…I weigh around 150 pounds…but have zero mass on my upper body….jus fat butt and thighs…I worked out for past 1yr…not properly…so dunno if I should gain or cut!

  • Paul

    Hi Mike, I have Shredded Chef and really enjoying the meals. Have bought Bigger Leaner Stronger. Just a quick question, when following the plan for cutting and working out calories for the day, should I subtract calories burned at the gym or not? Thanks Paul

  • thomas osgoode

    hi Mike
    I’m not really into the gym. Would doing bodyweights (like pushups, modified pushups eg chair pushups, pullups, etc) lead to BLS body?

  • Hugo

    Hi Mike. I bought the first edition of BLS for Kindle in the past. Now I’m trying to buy the second edition but the site won’t let me, saying that I already bought this book before.
    Any thoughts on how to buy it?

    • Thanks! You get a free upgrade. Just google how to update Kindle content.

  • Hi Mike. I have your book The Shredded Chef, I’m really enjoying the recipes. Have also been reading BLS and loving it. Just a quick question, when working out my daily calorie allowance for cutting, should I deduct my calories burned from gym workouts from the total calories allowed or not? Hope that makes sense. Thanks

  • Devin Redmond White

    My name is Devin I’m not having muscle building issues and with what I read in your sample version I’m following most of everything you are saying his far I’m not a big supplement fan but I do take protein shakes and I take amino acids and fatty acids supplements nothing to radical… I don’t want to start those shenanigans. BUT I have a big issue my upper hips lower abs have a little pudge that I have not been able to shake EVER I’m a marine I’ve always came close but never found that miracle routine aka working out food blah blah blah yes I goto the gym for about 90 min to two hours at least 4 times a week….. I haven’t a clue why I’m failing in gaining muscle mass not much but enough to keep me going I have a special workout routine for my upper body because of a shoulder injury and I cannot do a lot of workouts that most can do without wondering ok… If I do this will I tear my shoulder again because of my surgery and I can’t lift above my head any ideas would be wonderful
    Thanks again,
    P.s. I do believe I will invest in your book I’m trying to find someplace near by that has it in stock …. I like having a physical object to rely on not electronic … I’m a little old school and I’m – 26 year old male

    • Hey man!

      Cool on what you’re doing.

      Check this out:

      Should help you!

      If you order from Amazon that will be the easiest.

      • Beverley

        Hey Mike,
        Any thoughts of selling your suppliments and shakes on amazon uk? would help us Brits alot.

        • It is definitely something I’m planning!

          The first step is setting up a fulfillment center in the UK which is something I’m working on now. 🙂

          It’ll be ready in a few months.

  • rusty

    Mike, Great books. Have BLS first edition. The second edition is showing as 99 cents on your website and in an email. However, when I click through to amazon it is showing full price. Thanks!

    • Thanks! The Kindle edition was on sale not the paperback. Sorry for not clarifying that.

  • Sam

    Hey Mike, I got your book and on it for 2 weeks now. I have a few questions on supplements. One of my earlier personal trainer had advised me 2 supplements to assist burning my excess fat along the belly region – CLA and L-Carnitine. He said those supplements, along with a proper calorific deficit diet and exercise will help me lose the stubborn (reallly stubborn – I start losing muscle, but not this fat)
    Do you think I should give them a try?

      • Sam

        Thanks Mike! I ordered Phoenix and Pulse. Hope to get them soon. It kind of pains to spend more on shipping than the price of the products 🙁 Any plans to start retailing in Singapore anytime soon?

        On an unrelated note, recently while lifting weights, I experience a shooting pain in my head, like a throbing pain. It subsided soon after and I continued exercising with lesser intensity. I took a day off, and returned to the gym on the 3rd day to experience the same again (while doing my heaviest deadlift) and this time it persisted much longer…till almost 12 hours. I searched online and read about “exertion headache”, and that it’s kinda common. But my question is, do you think I should continue exercising or take a long break (1 or 2 weeks) ?

        • YW! Let me know how you like the products!

          Yeah, international shipping is a bitch. I’m in the middle of talks with another shipping company though! They will be able to bring down the shipping costs if it all works out. 🙂

          Regarding the pain, you should check up with your doctor to make sure everything is all good, but I definitely recommend taking a longer break from deadlifts and any other exercise that causes pain.

  • Melanie

    I bought your book on audible where can I find the program I want to get started! Also is this a program that will also work for women?

  • Grant

    Hey Mike, I’ve been reading the reviews on your books and apparently they’re freaking amazing so I definitely plan on buying them. I was just curious, when you talk about the workout portion of it and benching and dead lifting, etc. could i still do this program if I don’t have the equipment to do those exercises? Thanks!! -Grant

  • David Torres

    Hi Mike, I got BLS book and it is really awesome but have just one question. In the book I am referred to the Bonus report to look for links for videos on how to perform the workouts but couldn’t find it. Can you share the links with me?


  • Sam

    Hi Mike, need a clarification on your suggested diet in BLS book. You suggested a different diet for over 25% and 30% body fat. How do you measure this body fat. I have InStep scanning machines in my gym that shows me at 21%, however recently I got myself checked at another gym that uses calipers to measure fat, and they got me at 29.6% !! so which of this reading should I use for the diet plan

  • Edward Swartz

    How do I get the bonus report? I ordered the book from your Amazon link. Maybe I am missing something. Many thanks.

  • Rahul Chhapwale

    I bought the book on Audible. How do I get the journal?

  • Lucas Robinson

    Does the book come with a custom meal plan for yourself? I’ve been trying to cut myself and just really want a plan that will finally get rid of my last bit of lower back and little bit of lower belly fat!

  • Graham Parsons

    Hi Mike I’m really interested in buying your book because the reviews are amazing and I’m struggling to lose weight but I’m a 27yr old Type 1 Diabetic on Insulin shots, I’ve been told by my doctor it’s very hard to lose weight when you take Insulin would your book help me reach my goals and strip body fat?…

    • Absolutely.

      It lays out EVERYTHING you need to know about diet and training to build muscle and lose fat effectively.

      And if you have any questions, feel free to email me at I’d be happy to answer any questions you have. 🙂

      • Graham Parsons

        Thank you for your reply I will be ordering your book today . Thanks again

  • Kevin Kyre

    Hi, I just purchased your bigger, leaner, stronger book and the one year challenge book and will be starting today, when should I incorporate cardio into this, my body fat is around 25% so obviously I would like to lose that on top of gaining muscle, and how much should I do weekly?

  • Mark Holland

    Bought your book on iTunes and it has been exactly what I needed to get new gains. I have been stuck on a plateau with my compound lifts due to following programs laden with giant sets and super sets. Thank you so much for writing this book and backing it up with evidence based science! My question is: I am one of those guys you speak of with lucky calf genetics, but I could use a little help in the bis/tris. Can I substitute 1 end of a day calf workout for some arms, or would I risk overtraining them? I am doing the 5 day a week lifting regimen btw. What do you suggest?

    • Thanks for picking my book man! Glad it has been what you’ve needed this whole time. 🙂

      Imbalances are common and it usually resolve with proper training. Let’s give it 6-7 months and see. If, after that time, it’s still an issue, we can maybe substitute some calf sets with extra arms sets.

      What do you think?

      • Mark Holland

        That sounds like a good idea. I have seen increases in the barbell curl and in previous training I’ve neglected close grip bench so it will be exciting to see the changes that come. Thank you for being so involved in helping your followers, it’s very admirable.

        • Awesome. Gains are exciting for sure. 🙂

          Happy to do it brother!

          Definitely keep me posted on your progress and write anytime if you have any questions or run into any difficulties. I’m always happy to help.

  • Michael D

    Well mix master mike, i wanted to share some diet results with you (keep in mind, I’ve never eaten or trained this way in my entire life until I started reading and applying your book in Feb 2015; I’m 34).

    I started on a cut as I was about 24% BF and 173lbs. My daily calories were about 1800. I was losing a little too much weight too quickly so I increased calories to about 1950 and that seemed to be on the money.

    When I finished the diet, I was around 15% body fat and 158lbs and so I decided to bulk.

    I’m now finishing up a 3 month bulk and I’m about 172lbs now at 18% body fat. Since I’ve gained this muscle during this bulk, my calorie needs have soared to make up for it!

    When I start my diet this Monday I’ll be eating around 2900 calories a day and I’ll be losing weight on it! That’s crazy to me and it’s amazing how much weight lifting has done for me.

    I’ve never been that strong (still working hard on it) but I remember when I started your program in Feb I was barely able to get 155lbs up for my bench press set. But this week I was able to rep 205lbs for 5 reps after I just did 195lbs for 8 reps (I know you like doing 6 reps, but I was excited, haha). I’ve never been this strong in my life!

    Thanks for your awesome book! Two of my co-workers, my sister and my mother are following your plan now, too.

    Feeling excited for my cut to see what the transformation will be; looking to get to 13% body fat this time…

    • Thanks for sharing brother! Those are some serious muscle and strength gains. Great job man!

      Awesome that you spread the word to your co-workers and family. 🙂

      13% is a good goal. You should see what you like at 10%! I think you’ll like the lean look, and it’ll give you more time to bulk!

      What do you think?

      • Michael D

        I’ll definitely think about it when I drop down to 13%, I’m afraid of looking too skinny, haha.

  • Landon Michael Mabe

    Bought the book a few months ago on my iPhone, I had to restore my phone and I downloaded the book again and the option to restore the book does not work. How do I get my purchase back

  • Matt

    Hi Mike,

    I’m interested in your program, but I have recurrent pain from two disks in my cervical spine (C6-C7) and two in my lumbar spine (L4-L5) that have some mild bulging and herniation, and my doctor has suggested that I avoid heavy weight, explosive/ballistic movements (like plyometrics), exercises like squats and deadlifts, and overhead lifts that would compress my spine. It may be that I’m not a good candidate for your program, but I’d be interested to hear your thoughts on what someone with my issues could do to get similar results. Thanks, Matt.

    • Thanks Matt!

      No worries. You may be able to work around the issues by substituting the exercises you can’t do with ones you can?

  • Mark Joefer Suson

    Hi Mike,

    Your iBooks is not available in Singapore. How can I purchase it? I am trying to get lean and lose fat. I am currently at 69.9kg for months but I want 65kg with muscle. Please help.

    • Hmm try Google Play. It should be there.

      • Mark Joefer Suson

        I use iPhone man! Anyway, I used my US iTunes account and downloaded it. I had a glance of your book and it looks interesting. I will follow your book on August. Right now, I am focusing on HIIT and kickboxing after my weight lifting for an hour. Hopefully your book will help me. 🙂

        • Ah okay cool!

          Sounds like a plan.

          LMK if you have any questions!

  • Robert

    Can I do the program at home with a FID bench, dumbbells, dip and chin up bars only?

    • Depending on how heavy the dumbbells go, you’d be able to do a good amount of the program, but you still wouldn’t be able to properly back squat and deadlift… two very important lifts in the program.

  • Marion Brett Funderburk

    I purchased the book on audible and I am about to finish it up today. Is there a way for me to get the bonus report/plan without having to write everything down or purchase twice? Thanks and I have enjoyed the read and the many myths broken.

  • Jason

    What is the best way to build muscle? Are eggs a good thing to eat in the morning

  • Jason

    Also what are good exercises I should be doing?

  • Miguel Corpus

    Hey, I just wanted to ask you. What’s is the best/recommended age for this program?
    I mean like a minimum age.

    • Hmm I would say 16/17.

      • Miguel Corpus

        Thanks for responding, it’s just that I’m currently 16 and measure about 1.83 cm. Is it true that weightlifting can stop your growth?

  • Dan B

    I just ordered your book and am extremely excited to get started. However, I have one problem. I have lumbar spine disease that will not allow me to perform deadliftd, squats or leg presses with weight. Are there alternatives? I realize they may not be as effective. Thanks

    • Those are key lifts, but you will still be able to build muscle without them.

      Can you do hack squats and lunges?

  • ‫מתן רצבי‬‎

    Hey Michael! i dont have any gym near by me but i got dumbells, and a pull up bar+ bench.

    will this program work for me?
    there are probably some excercises i woudn’t be able to perform because i don’t have the necessary equipment.

    • Working out with only dumbbells is a bit tough because you can’t squat, deadlift, bench press, or military press (and these are the most important exercises in any program, really).

      My first standard recommendation is to get a proper home setup (a power cage or multi-press rack with an Olympic bar and plates), or work out in a gym instead. Here are the products I like:

      That said, if neither are possible, you can focus on the dumbbell exercises given in the “approved exercises” section of the book. For instance, a chest day would look like this:

      Incline dumbbell press: warm up and 6 sets 4-6 reps

      Flat dumbbell press: 3-6 sets of 4-6 reps

      While that might seem redundant and inefficient, it’s actually a great chest workout. I did that for nearly 6 months a couple years ago and was amazed by the gains I was able to make.

      You can also add a couple exercises to make your legs day more challenging:

      Goblet squats are decent, albeit limited.

      One-legged squats are challenging even without weight.

      For your back, I recommend doing a lot of dumbbell rows and weighted wide-grip pull-ups.

      You also have the option of working in some modified body weight exercises, as discussed here:

      I hope this helps and let me know what you think!

    • Amit MorEl

      ראיתי באינטרנט שבמקום לקנות משקולות ברזל יקרות, אפשר להכין מבטון או מלט. פשוט יוצקים, וזה הרבה יותר זול ופשוט. 🙂
      You can build DIY cement plated instead

  • Mohan Govindraj

    Hey Mike, ordered your book a week

  • William Christiaan Gauci

    Hi Michael, I have just purchased your book and Im really enjoying it. I have had some shoulder issues (tendonitis) for some time now and I am struggling with most overhead presses (military press). How do you recommend I tackle this issue?


  • bruce

    Does your program cover how to combine HIIT with weight lifting?

  • Robin

    Hello Michael

    I am reading the book and have a really hard time grasping your instructions when it comes to chapter 17.

    Is it possible that you have any videos on how to do them? I could search em’ up but I would rather watch some that you have approved.

  • Mark leuellen

    I am 50, way overweight and have decided enough… I want to lose 75- 100 pounds, but look good when all is done. I don’t care if it is fast I just want to be stronger and smaller. For life… Can I accomplish this with your book???


    • Absolutely. BLS will provide you with everything you need to know to build muscle and lose fat effectively.

  • Chen

    Is that possible for you to push this book being translated into other languages? I doubt that I could convince my wife to trust your book only through my words. Generally, it is very hard to convince the one who is very close to you. She has to read it. I want her to have the book, but she only speaks Mandarin. Or, I can just wait 6 month, and let her ask me by herself. There are a lot young people trying to get fit in China, but they are doing it all wrong. Ridiculous myth is everywhere, and there is much more myth in Mandarin society. I hope you book could help more here.

    • Definitely. Working on it! Foreign rights deals just take time. I have quite a few in the works though, including China.

  • Nicole

    Hi Michael – great book, love the workouts. Question – while we are fine-tuning the diet, is it better to go over the calorie budget to meet the protein requirement, or better to watch the calorie count even if protein is lower than goal? Thanks in advance.

    • Cals are most important. They are what will determine weight loss or gain. Protein, however will determine muscle maintenance or gain. So, I recommend hitting the numbers on both. 🙂

  • Amit MorEl

    i look for a complete scheduled workout of 3-6 weeks with minimum equipment to do at home.
    is the book an answer to me?

    • If you’re planning on working out at home with little to no equipment. You’re probably better off with a good body weight routine. Check this one out:

      What do you think?

      • Amit MorEl

        1. You wrote in the link that bodyweight is not effective in some cases. If I dont want to be Arnold, and dont want to become HUGE – is it good for me?
        2. You made a bodyweight workout of 6 days of work, built from the regular stuff (push ups, sit ups, pull ups etc.) and it requires additional equipment to be effective (weight suit, pull up bar..) . Workouts like insanity max 30, spartacus , anarchy use just bodyweight/ one set of dumbbells, and promise results in a few week (4-8)
        Are there workouts similar? Do you think all those programs are true or scam?
        And – will the book helpful for my goals?

        Thanks a lot !

        • YW!

          1. Some people load backpacks up with books. Creative!

          2. Some are okay for cardio but generally they’re pretty shitty to be honest.

          3. Yup you can do it all yourself. No pills or powders either if you don’t want.

          • Amit MorEl

            I read everything and i’m a little confused
            will i find step-by-step guideness for bodyweight (or bodyweight+backpack with books) schduled routine in the book? or the article in the link is a better off guide ?

          • Nah, you’re better of reading the bodyweight routine article:


            You’ll have to make some adjustments based of the equipment you have (like the backpack with books), but you’ll be able to do most of it.

            LMK what you think.

          • Amit MorEl

            If I stick to the bodyweight routine with the weighted vest/ bag (for the overload), and follow the 4-6 reps rule – Is that an equal alternative to barbell excercises? If not – are there excercises with the same effect (all the time with weighted vest/bag)
            I bought the book 4days ago.
            Thank you for patience !!

          • Yeah, push-ups are a good alternative.

            Hope you enjoy the book! LMK what you think when you’re done.

  • Arturo González

    I purchased the audio book and was wondering is there anyway I can get the attachments referenced in the book?

  • Zoya

    Mike, what if I don’t want to get ‘thinner’ (I am a female), but instead bigger? Can I follow tis program along with the guys?

    • I would still stick to TLS. It lays out everything you need to know to build muscle and get bigger if that’s your goal.

  • Amit MorEl

    I bought the book and it’s great and focused on target!!! ,but i have a question –
    – Can I do all the 4 types of works with weighted suit/backpack with something heavy/something which is cheaper and requires less place (homemade maybe)? I know that squat I can do with weighted vest, but the bench press/military press / dead lifts – are there variation of pushups or something to get the same result?
    – can you recommend on indoor cardio?
    – what do you think on resistance bands as a replacement to weights?
    Thanks !

  • JF1984

    Mike, I read BLS and I noticed that the recommendations for the first 2 months training in the book, are different than the recommendations in your downloadable report, I thought this program was mainly based upon 1 body part per day, but i’m noticing in the report you have upper body parts body multiple times per week now in your report, which variation do you suggest I stick with? Thanks alot for everything!

    • Thanks!

      It sounds like you read the first edition of the book but got the second edition of the bonus report. Where did you get the book from?

      • JF1984

        Hey I purchased BLS about a year ago on a Kobo, and followed the link to the bonus report at the end of the book.

        • Ah right yeah you have the first edition. You should be able to upgrade for free to the second edition.

  • Apollyon

    I’ve bought the books but was wondering if there was any chance of an app for Android instead of carrying around the book in the gym?

    • Not yet! I’m in the middle of creating my workout app, Stacked, right now. I should have the beta running in the next month or two. Check it out:

  • Curtis Myton

    Hi Mike, my friend and I have been training for a few months now and are both seeing relatively good results. a couple of questions; 1 – I is best to lift as heavy as we can whilst maintaining 4-6 reps? or better to do 10-12 reps with slightly less weight? we are both looking to gain muscle and lose a small amount of fat? Question 2 is I weigh 200lbs is it right that I should consume 200g of protein ?

  • Curtis Myton

    Thanks Mike will read and let you know how we get on!!

  • Raymond Dumo

    Hey Mike, I was on the Body Beast workout plan before I listened to your book via Audible. What do you think of that workout? I’m debating on whether to continue with he program since they do plenty of reps and super sets. Thoughts?

    • Hey man!

      I think it’s kinda…whatever. Heh. Fine for a newbie I guess but not ideal for maximizing results.

  • Christopher Ray

    Mike – I was able to get to around 10% body fat and recently purchased BBLS. I am going to “start fresh” with the cut below 10% by bringing my intake equal to TDEE (~2,650). My current meal plan is around 1,850, so following your strategy in BBLS, it’s going to take me around 2 months to work back up to TDEE. Two questions: Should I continue with 3 – 4 cardio sessions per week? And should I incorporate a refeed day each week since I’m still pulling a deficit? THANKS!

    • Christopher Ray

      And a follow-up question: I’m not where I want to be size wise. Should I continue to cut into the 7% – 9% range and then bulk? Or bulk now?

      • Great job on hitting 10% BF.

        Cool you’re reverse dieting up. That’s the way to do it.

        You can keep up that cardio until you hit TDEE then you can bring it down to 2-3 sessions a week.

        Still do the refeed as well.

        If you’re not happy with your size, there’s no need to cut below 10% BF. Go ahead and start the bulk.

        Hope this helps! Talk soon!

        • Christopher Ray

          Thanks for the quick response. Very cool that stay so close to your readers. Enjoy your weekend!

          • My pleasure! I do what I can. 🙂 I hope you enjoyed your weekend.

  • Larry D.

    Hey Mike.
    I’m really interested in your BLS book, but I notice there’s a Beyond BLS available.
    As a beginner, so I start at the beginning with the BLS, or is everything in that incorporated in the Beyond BLS plus a bit more?

    • Nah. I recommend you start with BLS.

      BBLS is for people that have been lifting properly for several years and have hit the following benchmarks:

      Squat: 1.75 x body weight for 4 to 6 reps
      Deadlift: 1.75 x body weight for 4 to 6 reps
      Bench Press: 1.35 x body weight for 4 to 6 reps
      Seated Military Press: 1 x body weight for 4 to 6 reps

      Until then, BLS is the way to go.

      • Larry D.

        Thanks Mike. BLS it is!

        Thanks for this great resource BTW. Most “gurus” take the money and run. It’s a great reflection on yourself that you stick around to help.

  • Oscar Martinez

    Bigger Leaner Stronger. I am really enjoying this book. I was tired of trying to figure out who’s bro science made more sense. You put everything there is to know into this book woth references to back up. However, i got this on audible and i dont have the workout plans to look at. Is there anyways i can get it without paying for the entire book since i already bought it on audible?

  • Mohammad

    Hey guys! So I’m currently listening to the audiobook of bigger leaner stronger (mainly because I usually on the run), but I feel that I’ve missed out. The book comes with a bonus report that seems to have interesting info, I didn’t get that when I purchased the book on iTunes. Thought I’d reach out and ask if it’s available somewhere.


  • William

    where can I find the printable workout routines?

  • Bill Sandvig

    Michael, ready to get going…. I’m all in. Should I start with just BLS? What else should I buy?
    I just started working out again (first time in 15 years) just over 3 months ago.. cardiovascular only at first. Started lifting about 6 weeks ago. Have gone from 242 down to 208 and had great strength gains every time I work out which is 5 or 6 days a week.
    My diet has been strictly based of your articles…..

    Ready to follow you to the letter…..
    Tell me exactly what I need.

    First picture is from May 7th.
    The second picture is earlier this week. Pre workout.

    • Bill Sandvig

      Started lifting on July 13th, had to take a week off in the middle following minor surgery. Then back at it.

      Been doing lots of sets medium weight 16 to 8 reps, 3 to 5 sets, 8 to 14 exercises. Never taking more than 30 seconds between sets.

      Really happy with progress so far.
      Looking forward to learning what I am doing wrong.

    • Great job on the results you’ve gotten so far man. You’re killing it!

      To get started, all you need is BLS and a gym with the proper equipment!

      To make things easier, you can get a custom meal plan and/or supps. Check them out:

      These aren’t necessary to reach your goal though.

      LMK what you think of the book when you finish it.

  • Jay

    Hi Michael, I have a couple of small questions regarding the ‘3 working sets’ (4-6 reps). Firstly, on set 1, I have a weight that on the 6th rep I fail – should I ensure that the final rep is failure (i.e. I cannot get the weight back to the starting position – I work in a rack alone so just let the wait come to rest on the pins). Is that correct, should I ‘fail’ on the last rep or stop one rep before I think I’m going to fail? Secondly, after the first working set, I find on the second working set I can only do about 4 reps, and on the third can only do about 2. Is that right, or should I lower the weight progressively on the ‘working sets’ so that I can still do 6 reps max on each of the sets – or am I already doing this correctly? Thank you and best wishes J

  • Gary


    I’ve read your book and
    started your workout earlier in the summer. Things were going great for
    the first few weeks and then I messed up my back. About nine years ago I
    had surgery for a herniated disc. For the most part my back is fine but after a
    few weeks of doing the workout it started killing me so I started icing and
    resting it, which usually does the trick. This time it didn’t so I went
    to the doctors and he gave me steroids to reduce the inflammation. So now my
    back is felling good but I’m a little worried about starting the workout again.
    I’m thinking the squats and deadlifts are what did it. Can you
    suggest a workout routine that would be a little more back friendly? I
    have a bench, free weights, and a bow flex extreme in my garage. I have
    three kids so I don’t have time or the cash to join a gym. It’s easier
    for me to work out at home while the kids are doing their homework. Any help you
    could give would be appreciated.



    • Sorry to hear about the back. :/

      Yeah, probably not a good idea to do back squats or deadlift.

      What leg and back exercises is the doc okay with you doing that you can still do at home?

      LMK and we’ll work something out for you.

      • Gary

        I really haven’t been giving any exercises from the doctor. It’s been more of a “stop doing it if it hurts” kind of thing. I guess I’m wondering what I can substitute for the squat & deadliest portion of your workout? Both my bench and bow flex have attachment for leg extensions. I really want to get back into a routine so any help you can give would be great.

        • Oh okay. Have you tried sumo deads with a belt? Trap bar deads? Front squats?

          • Gary

            I haven’t tried sumo deads with a belt. I’ll give those a try first since I don’t have a trap bar. I’ll also give the front squats a try. So just substitute the sumo reads when you workout calls for a dead lift and front squat for back squat, and keep everything else in the work out the same?

          • Great. Yep, sumo deadlift instead of the traditional deadlift and front squat instead of back squat.

            You should be able to do everything else. LMK if you need to change up anything else.

            LMK how it goes.

  • Craig Bichard

    Hi, in beyond BLS you outline your ‘ideal’ measurements for 7% body fat. My eventual aim is 10%, could you outline the ideal measurements for that size or outline how to work it out for myself? Would be good to know the measurements to aim for. Thanks.

    • 10% is lean enough for the proportions to hold.

      • Craig Bichard

        Oh good thanks. How much size do you lose between 10 and 7%? Losing size is why I’m not sure I want to go below 10%. Thanks

        • Quite a bit of visual size to be honest. You don’t have to lose any muscle of course but you DO wind up looking smaller.

          • Craig Bichard

            That’s what I suspected, going to target 9-10% I think. Thanks for all the help.

          • Sounds good. YW!

  • Jacque

    I bought the audio books on Amazon. But didn’t get links to any of the pdf’s. Is there somewhere I can get this? Thanks 🙂

  • Neil Reid

    hi im 46 and had a heart attack 8 weeks ago due to high collestrol and i had two stents fitted. i was in the gym nearly 5 days a week and was using enhancements. i want to get back to the gym naturally what training program do you suggest ?

    • Sorry to hear about that Neil.

      I like the plan of returning to training naturally. Let’s do it.

      What kind of training has the doc given you the okay to do?

  • Albert

    So I’m about 24% body fat and i haven’t worked out in a while. Should i start bulking then cut the weight later?
    Thank you

  • Kenny Sturgeon

    I bought the audio book on audible & I’m curious about getting the PDF’s – how do I do that?

    • The link to download the bonus report is at the end of the book.

      If you have trouble finding it, feel free to shoot me an email at, and I’ll send you the link!

  • Sindre Opheim Hurlen

    Hey I am 172 cm and 57kg sort of skinnyfat. My goal is a lean muscular look and especiallyl sixpack abs how do you recomend I go about it?

  • Adam Symonds

    I’ve been following your BLS program for about 2 months now, strength progress is going well, I’m putting on around 400 grams per week which is in-line with what I would expect however my measurements seem to be increasing around 1cm per week / fortnight around my stomach, other measurements are much less however slowly increasing. I’d say I’m following your diet fairly closely too, approximately 50% carbs, 30% protein and 20% fats. Should I be concerned about the bulk belly? Or just continue as planned and assume it will come off when I start my first cut? In the past before starting your program I’ve always limited my carbs, carbs seem to go straight to my belly / love handles so I’ve always tried to limit them.

  • David 87

    Can creatine help with fat loss

  • celin

    I was just wondering if all the techniques you mention in the book could also be applied to a female body.

  • Kyle

    Hi Mark, I had a question about weightlifting. How many set should I do and what exercises do I do to build muscle? Thank you.

  • Brian Person

    Hey Mike. I was thinking of buying the book but I had a few questions for you. There are two things that keep me from making the progress I’d like (been lifting for years). One is recent and one has always been with me. Before I buy the book, I wanted to get your thoughts. 1) I have two herniated discs and I cannot do any exercises with weight on my shoulders (i.e. squats) or exercises where I bend at the waist (i.e. deadlifts, bent over rows etc). 2) I simply cannot eat veggies. Corn, potatoes and occasionally peas are as far as I can go. I’ve found no matter what diet macro profile I go for, I end up going off it because I get too hungry which the only solution I can see is eating more veggies which I cannot do.

    Is this something your program or knowledgebase can successfully address?

    • Thanks Brian!

      1. Not ideal but it can be worked around.

      2. Same. IMO you’ll want to supplement with a good multivitamin to at least partially make up for the nutrients you should be getting from food.


  • Kyle Long

    Hi Matt, I bought your book and I like it – I’d consider myself an advanced lifter, having already gained 40 pounds of muscle… And I’ve been working out 3 or 4 days a week for some time now… So I decided to try and take it up a notch by following your 5-day workout plan, but after 2 weeks of following the workout, I now feel like I’m unable to make it to the 4th and 5th workouts. For the first two weeks, I made it through, but now in the 3rd, 4th, 5th weeks and beyond, I’ve never been able to make it all 5 days because by the end of the week I just feel overtrained, tired, sore, etc. so I end up skipping the upper body day and leg day… is this normal when first starting out on the 5-day program to feel this burnt out? I’ve even increased my calories to compensate for the extra lifting. Any ideas?

    • Thanks Kyle!

      Great job on what you’ve done so far.

      Interesting. Are you sure you’re eating enough?

      Remember that a calorie deficit is going to cut into recovery.

      Furthermore, I’m going to dial the volume back a little in an upcoming (small) update. I’m going to remove the optional sets and the additional shoulder sets on legs day.

      So basically 9 heavy sets per day with the additional 3 sets of pressing before arms.

      LMK what you think.

      • Kyle

        Thanks for the response Mike. I weigh 209 and I’m 10.6% body fat. I’m actually bulking right now, I should have mentioned. Eating 3,800 daily calories, gallon of water per day, and getting 8 hrs of sleep. Macros are on point, and track them daily with the MyMacros+ app.

        Maybe I’ll try reducing the volume, following the update you described.

  • Tobias

    Hi Mike, I recently ordered BLS, and Beyond Bigger Leaner Stronger. I’m beyond excited to read both and see more results. I’m an experienced lifter; however, lately I’ve slacked off in the gym just a little. I started working in a mill, and I average about 10-12 hours of work 5 days a week. I’m constantly shoveling, raking, walking, climbing, pushing, pulling, etc. all 10-12 hours, with the exception of 40 minutes total break time. By the end of the day I’m exhausted. I started this job weighing 171, now I’m down to 160-165. I’m trying to gain weight and ultimate have the same build as you. What can I do to better myself and also attain energy to go to the gym and lift powerfully?

    Thank you, Tobias

    • Thanks for picking up my books, and I’m glad you’re excited!

      I understand your issue with the amount you got going on. You may be better off with a 3-day BLS split due to how active you are. I don’t want you to be overtrained. Check this out:

      It’ll also be important to make sure you use the correct activity multiplier when calculating your intake because you’ll need to eat a lot more to keep up with your activity level. It’ll also, of course, improve performance in the gym. Take a look at this:

      Hope these help. LMK how it goes.

  • Alex M

    Hey Mike, I just bought your book and I’m enjoying it! I’m getting some conflicting advice about caloric intake however. In one of your articles, you suggest eating at 20-25% deficit of TDEE. In your book, however, you provide a formula for macros to eat while on a cut. You also mention that you want to reduce your cut calories until you’re at your BMR but not lower. Which is the best way to go? 20-25% deficit or the calculation in the book? Also, when I use the book calculation I arrive at 1696 calories on a cut. When I use the Katch-Mcardle calculator on your site, assuming a 15% BF level and 4-6 hours of exercise as your program prescribes, I arrive at 2302 TDEE and 1705 BMR. 20% deficit of 2302 is 1842 and 25% deficit is 1727. What confuses me is that these numbers are not the same as the macro calculation found in the book and what worries me is the macro calculation is already at the BMR level (1700), so I’m thinking it’s too low to start. Can you please advise about which method for calculating calories is best and if starting at BMR as the calorie goal is too low?

    • Alex M

      Also I forgot to mention that the article 20-25% deficit approach says the breakdown should be 40% protein, 40% carbs and 20% fat which also yields different amounts than the book macro calculation.

      • The formula in the book usually has fat around 18 to 20% of daily calories, which is fine for general health purposes. About 0.3 grams per pound of FFM is enough.

        • Alex M

          Which calculation do I use? 0.2*160 = 32 or .3*(160-.15*160) = 41?

    • Thanks!

      The book’s formula should put you around 25%. The 100-calorie difference is minor TBH. You can start with the higher number and you’ll be fine.

      Keep this in mind as you go:

      Hope this helps! Talk soon!

      • Alex M

        Hi Mike,

        I guess what I’m wondering is if you’ve found the book formula to work best with people compared to other calculations you write about in articles (and if it’s the book method that accounts for everyone’s success on your program). For example, if I want to increase my fat intake to 25% instead of 18-20% is that ok to do or will I get better results with the book method? And again, is it a concern that the book calculation gets me right at my BMR to begin with? You wrote in your article that you don’t like to hang around your BMR as your intake goal for too long.

        Second thing – you say that you should weigh yourself and track if you’re losing weight at 0.5-2 lbs a week. But you also say that newbies may not lose any weight the first few weeks because of newbie gains. So how does one know if they are eating enough/too much? Just visually? Thanks for your help so far.

        • There really isn’t a one-size-fits-all formula that’s going to be 100% spot-on for everyone. That said, the book’s formula is as good as it’s going to get and part of the process is just learning your body’s “sweet spots,” so to speak.

          Yeah you can raise fat intake to 25% but you’ll have to reduce carb intake to compensate.

          Visual changes, caliper readings, waist measurement.

          • Alex M

            Hey Mike, thanks for the info. I just re-read your comments here and I realized you contradicted yourself. At first you said the book calculation should put me at 25% of cals for fat, then in another comment you said the formula in the book usually has fat around 18-20% of cals for fat and that I can raise it to 25% if I want but then I have to reduce carbs. So which number is better, 20% or 25%? Or is the percentage irrelevant and I should just multiply my weight by 0.2 to find the grams of fat? I know I’m being annoying with all of these questions but I just want to make sure I’m doing the best thing I can, since I’ve tried so many things before and don’t want to screw up this time also.

            Also, you seem to be ignoring the question about the calculation putting me at my BMR. Is that a concern to start off at that caloric intake and stay there for the duration of the cutting program as opposed to starting higher and working my way down to my BMR?

            I really appreciate all of your help!!

          • No, I said 25% deficit.

            Fat around 20% or 0.3 grams per pound of FFM is fine.

            Just do this:



            It’s that simple.

  • David87

    Hi Mike,
    I’m about to start my first cut using BLS, I’m using ‘my fitness pal’ to keep track of my food intake, I’ve put my daily goals for my protein carbs and fats in and it works out I’ll be allowed 1750 calories a day, it seems a little low I’m 5ft 7 and weigh 160lb, just wondered what your thoughts where on it.

  • Carlos Hernandez

    Hi Mike,

    I have a question, I have the book and probably I am doing something wrong but the math doesn’t make sense. You said that it will take from 60 to 75 minutes in the gym with this routine, I am struggling on meeting that target even 90 minutes are not enough sometimes. For instance, I am following the 5 day routine described in the book but if you consider that for the 5th day you need to do shoulders, legs and calves the suggested routine has 7 different types of exercises per 3 sets there are a total of 21 sets if it is needed to rest an average of 3 minutes between sets I an resting a total of 63 minutes in the gym. So 12 minutes for working out and setting up the equipment is not realistic. Hopefully you can let me know what I am doing wrong.


  • Alex M

    Hey Mike, another question, this time about progression. If I get to 4 or 5 reps on the first set, and then 3 on the second set, do I drop weight for the third set or keep it as is? What if I get to 5, 4, 3 reps respectively for the 3 sets, do I keep the weight the same the next workout or drop weight because I ended with less than 4 reps? In other words, do you only drop weight if you get to 6 one set but then get below 4 on the next set with the additional weight or do you drop weight any time you get below 4 reps? I hope that makes sense :). Thanks again for your help!

    • If you get 3 reps on the 2nd set of an exercise, you’d need to drop weight for the 3rd set to make sure you stay in the 4-6 rep range.

      If you get 3 reps on the last set, the following week is up to you. If you think you can stay with the same weight and get 4-6 reps all 3 sets then go ahead. If not, drop the weight.

      Happy to help!

  • Dov

    Hi Mike, i was wondering in your chest workout, what’s the benefit of doing in a row incline barbell bench press followed by incline dumbell bench press, for me they are the same.
    I don’t feel like i could do this without knowing the benefits of it. Thanks for the help !

    • The upper chest is a weak point for most people and to develop it requires a good amount of heavy incline pressing. That’s why there’s 6 heavy sets focusing on it.

      Try it for a few months and see how it goes.

      Happy to help!

  • Joe Lizer

    I bought Bigger Leaner Stronger on audible. Do I get a hard copy or maybe a digital version of the Year One Challenge? Would really like to have it and be able to look at it and use it as a reference when you refer to it.

    • Thanks for reading my book and writing! I really appreciate it.

      No, but in the bonus report you do get a year of workouts to follow!

      Feel free to shoot me an email at, and I’ll get you the link to the bonus report. 🙂

      • Joe Lizer

        I was in the middle of the book when I sent that I finished it and got the link to the bonus report thank you though. Very excited to get started.

        • Ah okay. Great!

          Definitely keep me posted on your progress and write anytime if you have any questions or run into any difficulties. I’m always happy to help.

  • Rishi Kesh Dwivedi

    Hi Mike,
    I read your book, it was definitely a great reading. You have suggested to supplement with multivitamin. Do you any recommendation about which multivitamin I should buy.

  • Terence Lee

    Hi mike, I am Terence and I recently purchased both of your bigger leaner and beyond bigger,leaner series books through and you mentioned about the bonus reports and the end of the book . Since I don’t have the hard copy, could you email them to me. I would love to read through them. Looking forward to getting shredded, and building muscles. Thanks in advance.
    My email is

    • Thanks for reading my books and writing! I really appreciate it.

      Sent you an email. 🙂 NP!

  • Brent Vogt

    HI Mike,
    Book is great so far – easy listening. Can I get the bonus reports as well? – Thank you for basically answering all my questions and concerns about nearly everything I was “taught” over the years. Really great stuff!

    Brent Allen Vogt

    • Shoot me an email at Mike @ Muscleforlife with the receipt or any proof of purchase, and I’ll send you the link to download the bonus report. 🙂

      YW for everything! Happy to help. Thanks for the support.

  • Suhail Salem

    Hi Mike,
    Enjoying the book on audible, but would like to have bonus reports in hard copy form and any other resources possible. Thanks

    • Happy to hear it!

      Shoot me an email at Mike @ Muscleforlife with the receipt or proof of purchase, and I’ll get you the link to download the bonus report. The bonus report isn’t available in hard copy.

      Talk soon!

  • Ryan

    Hey Mike! The workout split in the One Year Challenge is just slightly different then what is in BLS. Does it matter which one I follow? Seems like the one year challenge as more options for exercises with about one additional exercise per workout?(BTW, love your book..looking forward to when I can move on to Beyond BLS)

    • The workout given in BLS is the first phase the Y1C (they should match exactly).

      Do you have the first or second edition of BLS?

      And thanks man! I appreciate the support!

  • Asad Mumtaz

    Hey Mike. Just a couple of questions before I buy your book please..will appreciate your response. I have to cut down my body fat first. Does the book cater to fat loss first then muscle gain subsequently? Secondly, I have a lower back pain issue, does your book mention alternative exercises to those exercises that could potentially aggravate lower back pain (e.g. deadlifts)? Thanks heaps…

    • Yep! It’ll lay out everything you need to know to build muscle and lose fat regardless of where you’re starting from.

      And yes, it does offer alternative exercises for when an exercise can’t be done. In your case, instead of the traditional deadlift, I’d recommend the sumo deadlift or hex bar deadlift. If those aren’t workable either, you can do hyperextensions instead of the deadlift and then do the rest of the back exercises in the routine.

      Happy to help!

  • Ratzbi

    hey mike! i bought the book and i can’t seem to find a “approved exercises” section.
    where can i find it?

    there are some exercises i can’t do.

    • Hey! Thanks for reading my book and writing! I really appreciate it.

      The approved exercises section starts on page 184 of BLS 2.0.

      Check it out! LMK what you think.

  • aldo b

    Hi Mike! I just got your book today and can’t wait to get started. When it comes to nutrition would you recommend getting a kitchen scale to get more accurate macros? Everything I followed before pretty much went with compare it to your fist or eyeball it. Im in college so i’ll typically eat at our cafeteria twice a day or so which makes tracking macros a bit harder. Any suggestions would be amazing.

    • Thanks for picking up the book! Glad you’re excited. 🙂

      Yep, I definitely recommend picking up a scale.

      I email with quite a few college students and what we’ve worked out is larger breakfasts, lunches, and dinners, with little on-the-go snacks like protein shakes, fruit, almonds, Greek yogurt, cottage cheese, etc.

      We also stick to foods they can quantify with an app like My Fitness Pal. We avoid stuff with sauces and other “hidden calories,” you know?

      Hope this helps!

  • Sebastian

    Hey Mike! I am really interested in buying the book. However, I do not know if I will be able to do some of the training due to the lack of equipment or my athletic needs. Is there any way I can speak to you personally by email in order to resolve my problems? Thank you!

    • Hey man! No worries, we’ll be able to make it work with some good substitutes!

      Sure, shoot me an email at Mike @ muscleforlife, and I’ll help you out. 🙂

  • Jamie

    Hey Mike, I am a younger guy, (high school Jr.) and just getting into entry level weight lifting. (I know nothing 🙂 I am looking to building muscle for sports and to stand out at the beach. I am really interested in your book and would like to purchase it as soon as I am able,
    I did have a few questions however.
    During the spring and summer I have a pretty solid baseball schedule. (25 games in the spring and 40 over the summer)
    And was wondering how I could fit this in without being drained for my games.
    I tried working out steadily this past summer and disliked being constantly sore/tired while playing.
    I also have limited access to equipment (A bodyfit home gym system is all I can get to as of now)

    Any help would be appreciated! Thanks.

  • Mark Blake

    Hi. I purchased the BLS audiobook from Audible, and all through the book it references the bonus report, however I never got any bonus report. Clearly this is an important resource, how can I get it?

    • Thanks for picking up my book Mark!

      Shoot me an email with a receipt or any proof of purchase at Mike @ muscleforlife, and I’ll get it to you. 🙂

  • Nicole Platel

    Mikeeee! Where can we submit progress photos?? I’ve been a fitness instructor for years and after 3 months have incredible results! I really can not recommend your program enough!!!!! Amazing work, brother!

    • Hey hey! You can email them to me at Mike @ muscleforlife. Great to hear on the results! I look forward to seeing the pics.

      Thanks for the kind words. 🙂

      • Nicole Platel

        Sent! 🙂 You got ’em!

  • Hi Micheal, I am in my lon journey to get a leaner and muscular body after losing 70 lbs in the last year and a half through workouts. I wanted to up my game and I stumbled into your book. I felt on myself the increase of strength when reps are on the lower side compared on the 9/12 range. I purchased the audible but I do not hae any pdf attached in order to get the schemes of the workouts. Where can I get em?
    Thanks and keep up the amazing job! (PS as much as I like your videos they are way too long XD)

    • The audible PDF is listed in your My Library section on the web site.

    • Great job on the weight you’ve lost so far! Glad you found my book and are noticing results.

      Shoot me an email at Mike @ Muslceforlife, and I’ll get you the link to the bonus report. 🙂

      YW! Will do!

      Sorry about the length of some of the videos! I’ll be stepping up my YT game next year. Stay tuned!

  • Where can I buy the full PDF version?

    • The PDF isn’t for sale any where, but if you purchase the book in any other from you can shoot me an email with the receipt or any other proof of purchase, and I’d be happy to send you the PDF. 🙂

  • Rob frewaldt

    I have the audio book is there a way for me to see the workouts?

  • Billy

    Hi Mike, I’m just about to finish Phase I of BLS. I’ve been doing the cutting diet too, and it’s working great. But recently there seems to be a problem. I built a spreadsheet to track amy body fat percent and daily weight changes, and to automatically update my, LBM and BMR. In this way, as my body weight and body fat drop each week, my daily goals for calories, fat grams, etc. are updated automatically. The spreadsheet also warns me if my daily calorie goal drops below my BMR. I figured that would never happen, but it did within the last 10 days or so. I wasn’t sure what to do so I just stuck to my numbers. The last couple of days I’ve started experiencing tiredness and cravings, which I had not previously. I can only assume it’s because my calories are starting to drop below my BMR. How is this even happening? I’m 172 pounds and 13.8% body fat. My calculated BMR is 1,826 calories, but my calculated daily calorie goal is only 1,823 calories. Did I miss something?

    • Great! I’m glad to hear it.

      First, keep this in mind:

      (When trying to estimate BF%.)

      Ah yeah if caloric intake drops below BMR, it’s going to catch up with you.

      Check this out:

      I think it will help you get it sorted. LMK.

      • Billy Roberts

        Hey Mike, thanks for the articles. I read them, plus about a dozen more. They cleared up a few things for me. What I ended up doing the night I posted this was eating double my normal “cutting” dinner and threw in some ice cream for dessert and it completely reset me. Maybe it was mostly psychological because in the days since it’s been smooth sailing again with expected results. Whoop!

        • Welcome! Hope you enjoyed them. 🙂

          Sounds like you had a great cheat meal. Glad you’ve been doing well since! Cheating is actually something I recommend doing once a week. Check this out:

          LMK what you think!

  • Taek-Geun Kwon

    Big fan of your YouTube channel and just bought the book. I have never seen this question addressed with anything other than anecdotal so-called “evidence.” Everyone knows you cannot spot reduce fat, but can you “spot gain” muscle disproportionately from the rest of the body? If you have, say, 40″ chest but only 13″ arms (very skinny arms), can you get those proportions to a more aesthetic ratio? I would pay a lot to have this question answered definitively with authoritative evidence.

    • Thanks man!

      I mean you COULD if you trained like a complete muppet, hahah. For instance, if all you did was bench press 5 x per week, you’d end up with a pretty funk physique.

  • Hey Mike, any idea as to when the Bigger Leaner Stronger “edition 2.1” you mentioned on a recent podcast will come out?

  • Bill Ewe

    Mike – Im a big crossfitter….how does your diet plan fit into that style workout. Im Flexible Eating right now and seeing results but would like to kick it up a notch. let me know.

    • Cool you’re doing Crossfit.

      The laws of energy balance don’t change with the type of training you’re doing. If you’re cutting, you need to maintain a calorie deficit, and if you’re bulking you need to maintain a surplus. The easiest way to do this is by setting up a meal plan. Check this out:

      Hope this helps! LMK how it goes!

  • Michael Villarreal

    Hey Mike! I just bought BLS and after reading this I’m beyond confident I made the right choice. I didn’t know that I could get the year challenge if I bought it through here though. Is there any way I could get it from you and preferably in the smaller version you mentioned in a few amazon reviews? Thanks a bunch!!!

    • Thanks for reading my book and writing! I really appreciate it.

      No worries! Shoot me an email at Mike @ muscleforlife, and I’ll get you the bonus report. 🙂

      My pleasure!

  • Craig Price

    Hi Mike

    I’ve read your book and been following the program for a little (with a few modifications!) for a little while now and made some good strength gains. I’d like to know wow important is rep timing in building muscle mass? for example you recommend a 2-1-2 timing however this can be difficult with a large amount of weight.

    If I reduced my poundage to be able to accomplish this timing and therefore make my reps/sets last longer would this improve the amount of lean muscle mass I can add?


    • Thanks Craig! I’m glad to hear you’re doing well.

      I don’t think about it much to be honest. You want to lift EXPLOSIVELY, and if that means 2-1-1 or even 1-1-1, so be it.

      What you definitely don’t need to do, though, is do super-slow training.

      Check this out:

      • Craig Price

        Thank you for the reply. That’s an interesting article, I’ve had a long standing dispute with a Fitness Instructor that super slow reps are essentially a waste of time for real muscle development.

        I’ve adapted your routine a little bit but still use the principle of continually overloading. For example I use rep ranges of 5-7 and 4 sets an exercise instead of 3

        • Welcome!

          Yep, progressive overload is key! Those sets and reps will work well too.

  • Ben

    Hey Mike,

    I’ve started reading your book just recently and it is incredibly informative. I am relatively new to weightlifting and overweight at about 30% body fat. Are there any beginner workouts or do you recommend i dive right in?

    Thanks for your time,

    • Thanks Ben!

      You can dive in and start in the 8 to 10 or even 10 to 12 rep range for the first month or so just to get familiar with the movements.

      Then, once you’re comfortable, work into the heavier training.

      This will help you too:


  • Chris Pardoe

    hi there i have bought the book – how do i get the diet plan done?

  • Jonathan Pacheco

    Hi, I am finishing the book but I am a little confuse, the book recommend the following for a 3 days per week split:

    Day 1: xxx (9 working sets) & xxx (6 working sets)
    Day 2: xxx (9 working sets) & xxx (6 working sets)
    Day 3: xxx (9 working sets) & xxx (9 working sets)

    but the Bigger Leaner Stronger – Year 1 challenge recommend only 3 working sets instead of the 9 working set in the book. Which one should I follow? Thanks.

    • Hey man!

      Hmm take another look at the Y1C because each workout has 3 to 4 exercises and 3 sets of each for a total of 9 to 12 heavy sets per workout.

      • Jonathan Pacheco

        Yeah I see my mistake, on one side is working set per exercise and on the other side is working set per muscle group.

  • GM

    I’m a female who lifts “like a guy”. I don’t want toned, I want all the muscle I already have to be more obvious, ie I need to lose more body fat, and gaining more muscle and strength would be cool too. Would you recommend this book? I don’t like the “get toned” promo for the women’s book. Thanks!! Oh and I have the Shredded Chef, I don’t eat as much as the guys either, but do have to stay away from the carb levels guys can hit.

    • I get what you’re trying to do! I’d still recommend my book for women, TLS:

      It’ll lay out everything you need to know about training and dieting to build muscle and lose fat effectively. Most ladies focus on getting toned, but if your goal is more muscle and size, the book will give you the tools to do that. 🙂

      Thanks for picking up TSC!

      Nope. No need to stay away from them (assuming you do fine with carbs) and you can go high-carb just fine. How many carbs you get depends on your weight, BF% and activity level. You can calculate it here:

      Hope this helps! Talk soon!

  • Christopher Holt

    I work at night is it good to eat heavy mail at night

  • Christopher Holt

    I work at night is it good to eat heavy meals at night. 7p to 7a and sometimes 10p to 7a

  • Asad

    Mike hi. I m asad from pakistan.. I want bigger leaner stronger but i think its unavailable in pakistani store.. So can i send u money via western union and u send me the course? Is it possible

  • Richard Davis

    Hello. I’m Following bigger leaner stronger program, but with 3-4 min breaks, 5 exercises, warm ups, adding and taking off weights, I cant seem to get my sessions below 1 hour? Am i doing something wrong? Also in the book you provide a cutting plan for 220lbs male, but the target totals don’t match the calculation (bottom of page 118) you give in the book. For example 220lbs x1.2 grams of protein = 264, but cutting plan target is 207.7? Have i missed something out here? Sorry for the long question, I just want to get it correct. I love the book!

    • Hey Richard!

      I’m doing a “mini-update” to the program to bring down the volume a little so you can complete in 60 minutes. Here’s a “sneak peek”:

      DAY 1

      CHEST & ABS

      Incline Barbell Bench Press – Warm-up sets and then 3 working sets

      Incline Dumbbell Bench Press – 3 working sets

      Flat Barbell Bench Press – 3 working sets

      Face Pull – 3 working sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets

      3 ab circuits

      The face pull isn’t an exercise you see many people doing but it’s one of my favorites for strengthening the rotator cuff muscles, which are heavily involved in pressing.

      DAY 2


      Barbell Deadlift – Warm-up sets and then 3 working sets

      Barbell Row – 3 working sets

      Wide-Grip Pull-Up or Chin-Up – 3 working sets (weighted if possible)

      Optional: Close-Grip Lat Pulldown – 3 working sets

      Optional: Barbell Shrugs – 2 working sets

      Calf Workout A

      If you have lower-back issues, remember that you can swap the deadlift for a more lower-back-friendly variation like the sumo or hex deadlift, or you can drop it altogether and choose another “approved” exercise like the T-bar row.

      DAY 3


      Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets

      Side Lateral Raise – 3 working sets

      Bent-Over Rear Delt Raise – 3 working sets

      3 ab circuits

      DAY 4


      Barbell Squat – Warm-up sets and then 3 working sets

      Leg Press – 3 working sets

      Romanian Deadlift – 3 working sets

      Calf Workout B

      DAY 5


      Incline Barbell Bench Press – Warm-up sets and then 3 sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets

      Barbell Curl – Warm-up sets and then 3 working sets

      Close-Grip Bench Press – 3 working sets (no need to warm up after the chest pressing)

      Alternating Dumbbell Curl – 3 working sets

      Seated Triceps Press – 3 working sets

      3 ab circuits

      Regarding the protein intake, ah that was a custom meal plan we made for someone and the protein was a little lower because the body fat percentage was quite high.

      The bottom line is if you keep protein intake around 1g/lb, you’ll be fine. 1.2 g/lb becomes more important when you are lean (~10%) looking to get really lean (~8%).

  • Andrew

    Hey Mike! I have been following your program for a week, just wanted to know what advise you had for late night cravings (especially sugar cravings).

  • Nick Hawkings

    Hey Mike,

    I bought an older edition of your book, which has a workout plan at chapter 21 with day 1: chest and abs, day 2: back and calves, etc. I was really impressed with the book and then discovered there’s a newer edition, so I bought that as well, but that has a very different starting workout plan, which appears much more intense and mixes things up quite a lot. I see you gave a “sneak peak” of a further workout plan below in the comments too.

    Which do you recommend I follow? I’m concerned if I just follow your older one I won’t be making much progress as it seems quite short (shoulders day is just 4 exercises, legs day just 3, only one calf workout a week, etc). But maybe if it’s very intense using very heavy weights (for me) it would still be effective?

    Many thanks for your help!

    • Hey Nick!

      I’m going to be releasing the “mini-update” this week and if you got the digital edition, you’ll get it for free. Shoot me an email and I’ll send you the new bonus report so you can see the updated program.

      The newest iteration isn’t all that different from the previous. It just has a little less weekly volume on upper body…

  • Steve R Makkar

    Hi Mike
    I am emailing you out of frustration with many programs I have tried and I have not made the gains I wanted.
    I made some noticeable gains the first 2 years of lifting, but the last 2 years, I have not noticed any changes – despite the fact that i have been exhausted doing each and every one of these workouts.
    I have gone very heavy, heavier than some of my friends, who look a lot better than me – and now I don’t know what to think.

    I am interested in your book, but I guess I am looking for assurance that this is the right approach to take? Are you confident that if I follow your program properly I will be able to make SIGNIFICANT gains (in a reasonable amount of time?)
    What makes your programs different to any other – there aren’t really any magical rep schemes or sets or anything. I realise you cannot summarise your entire book below, I just don’t wish to waste any more time
    Thank you so much for considering my question

    • Hey Steve!

      I think BLS will be great for you as it will certainly help you see some of the mistakes you’re making.

      You’re definitely right there are no “secret” methods to building a great physique. Instead, it’s a matter of doing a lot of “little” things right both in and out of the gym, and that’s what BLS is all about.

  • Bo

    Mike, been doing you workout and meal for about 12 weeks. I have made great strength gains and lots of people telling me how much bigger I look, the only thing is is I have been eating on a cut based calorie and I have been gaining weight and put on some body fat. I’m up to about 15% BF and wondering what direction to take on my diet to cut my body fat without losing much of the muscle gains I have made. I would recommend the workout to everyone. I have made great strength gains with about half of the time and reps I use to do. Thanks

  • A Dashti

    Hi Mike, I have been doing beachbody. Com work outs and got awesome results for the past 2 years. I became disciplined and self motivated. I have a small gym at home with dumbells, bench press, pull up bar. I decided in 2016 to explore and read and educate my self instead of watching dvd homework out videos. Recently, I bought your book and loved the first couple of chapters. My question is, if I followed your book to the t, however used my home gym, will I be able to progress further more. Regarding weights, I can purchase more weights the more I progress,but limited equipment.
    I want to note that I don’t have time at all to go to a local gym and, my progress over the last 3 years match people with 5 or more years in our local gyms. I crave for more. And hope by the end of your book I will have a better mind set and bigger zone.
    Thank. A. DASHTI.

    • Awesome to hear you got results on the BeachBody program.

      Thanks for picking up my book, and I’m glad you’ve enjoyed it so far. 🙂

      Working out without a barbell and rack is a bit tough because you can’t squat, deadlift, bench press, or military press (and these are the most important exercises in any program, really).

      My first standard recommendation is to get a proper home setup (a power cage or multi-press rack with an Olympic bar and plates). Here are the products I like:

      That said, if it isn’t possible, you can focus on the dumbbell exercises given in the “approved exercises” section of the book.

      You can also add a couple exercises to make your legs day more challenging:

      Goblet squats are decent, albeit limited.

      One-legged squats are challenging even without weight.

      For your back, I recommend doing a lot of dumbbell rows and weighted wide-grip pull-ups.

      You also have the option of working in some modified body weight exercises, as discussed here:

      Hope this helps!

      Awesome on your progress. You must have great genetics.

      LMK what you think of the book when you finish it!

      Talk soon.

  • DKB123

    Hey Mike – I downloaded your book and am making it my 2016 program. I’m really excited. I’ve been building a pretty complete gym in my barn and am a bit limited on some of your 5 day program workouts. I got an incline bench on order so i can focus on inclines instead of flat bench and I’m adding some dumbells. One problem I’m really going to have is with calf work I think. It’s one of your few recommendations that involve machines. I’m doing the barbell raises and I’m trying the seated variation. Any options you’d suggest here?

    Another unanticipated problem seems to be the weight I have to load onto the bar to tax even my skinny calves 🙂 Calves are strong suckers relatively speaking. I’ve up to 225 on the bar and can easily crank 6 reps … afraid I’m going to run out of plates? On machines at the gym you can add incredible weight of course?

    Thanks for any advice you can provide …

    • Great! Let’s do it!

      Standing BB and/or DB raises will work. Not much else we can do.

      Yeah that will probably happen and in that case let’s just keep pushing for reps. Fortunately we don’t need THAT much growth in our calves to have something respectable, haha.

      • DKB123

        Thanks Mike.

        Hey … have you already written an article on good goals for the compound lifts you can point me to? I’d like to have some ultimate/reasonable goals for squat/bench/press/dead/weighted dips n pullups?

        Im 52 … 6 foot 180.

        Any thoughts on what I should shoot for as an end game on these core exercises?

        Thanks … really enjoying your program.

        • Welcome!

          Yep, check this out:

          LMK what you think.

          Glad you’re enjoying it. 🙂

          Definitely keep me posted on your progress and write anytime if you have any questions or run into any difficulties. I’m always happy to help.

          • DKB123

            Will check it out right now. It’s leg day here … need some motivation!


          • I know what you mean! Hope you killed it!

            My pleasure.

  • Jakub Bartkowiak

    Hi Mike,

    I love bigger leaner stronger book and I’m excited to start in 2016. I only have access to Dumbbells, barbell and a bench. Can you recommend modification to the program to adjust to the limited equipment please


    • Glad to hear it! If you’re able to pick up a squat rack or stand and something for you to do pull-ups on, you’d have pretty much everything you need for the program. Could you pick those things up?

      If not, we’ll have to make some adjustments. For legs, you can do goblet squats and one-legged squats. For your back, you can do the deadlift as usual and then barbell row and one-arm dumbbell rows. For shoulders, you can do standing dumbbell press and the rest of the shoulder routine like normal.

      Other than those, you can work in some body weight exercises as needed:


  • Tom

    Hey Mike,

    Love your books and supplements! But now I really need some help! I had hernia surgery last week. From what I’ve read I can’t lift for 4+weeks. I was in the middle of a bulking cycle. What do you recommend I do over the next month? I wouldn’t mind cutting calories, Same Protein intake? Should I stop creatine? I don’t mind losing some fat but want to preserve as much muscle as possible. Thanks!

    • Thanks Tom! Glad you’ve been enjoying my books and supps. 🙂

      Sorry to hear about the hernia. I recommend eating at TDEE during recovery. It’ll help accelerate recovery and help you retain muscle. Keep up the creatine intake too.

      Regarding training, you should check with the doc on if there’s anything you can do. Maybe some cardio and/or a body weight routine?

      My pleasure. LMK!

      • Tom

        Thanks for the advice. Can’t wait to get back at it!

        • Welcome! Get yourself taken care of, then we can get back on track.

  • Khoa Tran

    Wanting to buy the book, but last question: Does this book and it’s methods work on ectomorphs? Would love to buy/read the book after question answered


  • Mark S

    Michael I read the book and am very exited to get started. I’ve not been doing many barbell squats or dead lifts in my workout. About a month ago I pulled a muscle in my lower back. Although
    It almost back to 100 percent I still feel a little soreness in that area. I tried to do a few squats at a lighter weight of 95 pounds today. If felt as if maybe I could injure this area again if I push too much. Should I just continue squats at a lower weight until I feel completely comfortable or is there another lift you would recommend until I can feel 100 percent comfortable. Maybe squats on a smith machine? Really eager to get started but concerned in the short term.

    • Thanks for reading my book and writing! I really appreciate it.

      Glad you’re pumped to get rolling on the program.

      If you can go high rep on those lift with no pain or discomfort, go ahead. Other wise, let’s rest a bit longer until the pain is completely gone.

      I’m not a fan of the Smith machine. If you want alternatives for the time being, I recommend leg press and hack squats.

      Hope this helps! Talk soon!

  • Robert Serna

    i bought the audio book I was wondering if there’s a way I can get the bonus report book

  • glenna

    Hey Mike, I’ve been following your workouts, meal plan and using your supps. My question is about abs. I bought an ab roller and it’s really hard. I can do like 3 then I’m done. Do I go all the way down then all the way up? Am I just not very strong in my core?

  • Hi Mike – I’ll spare you the long story, but I recently purchased your book and just before I finished planning out my schedule, I had a very serious accident that virtually destroyed my shoulder. Broken Humerus in multiple locations as well as a broken bone at the lateral head of the tricep. I am scheduled for surgery in a little less than a week – but I will be out of commission for a while. I’m concerned about gaining weight during my recovery. Can I implement your cutting diet plan to help drop fat until I can return to the gym?

    • Damn. Sorry to hear that Brian.

      For the diet, I recommend eating at TDEE. You won’t put on weight, it’ll help accelerate recovery, and it’ll help you retain muscle.


  • Justin


    I just finished reading BLS and wanted to let you know that I thought I was great! I am about to start the one year challenge, my goal to do the 5-Day plan. I already know that my challenge will be with the diet and nutrition: I usually don’t eat enough or don’t eat enough of the right things. Aside from that, I want to thank you for what you do through your books, responding to individual comments/emails, and working to help people achieve their goals! Those are all things that make you a person that myself and others like to trust.

  • Dave

    Hey Mike I have read that the nervous system takes 48 hours to refresh so working out 2 days in a row isn’t as effective because you aren’t as fresh as you would be therefore a 3 day or 2 day split is better for strength gains…what are your thoughts?

    • That really depends on what you’ve done in your workouts. It can take up to 5 to 7 days to fully recover from workouts that have a lot of heavy, compounding lifting.

  • Hey Mike, my wife and I doing your programs together, and really loving them. Thanks! My question is about the strength week every 4 weeks that is mentioned in the Year One Challenge PDF. You suggest MWF, and to “perform the same exercises several times in the week but fewer sets each workout.” Are there more details than this about what exercises to do each day — is it all of the exercises you do in a normal week, packed into a single day? How many sets per exercise? Thanks again.

    • Awesome!

      Yeah it’s all laid out in the book. Does the version you have not explain how it works?

      • I have the Kindle version, and searched “strength week” but didn’t find anything.

        • Ah okay. You need to get the updated version! Contact Kindle support, and they’ll get you the updated version free of charge. 🙂

          • Fabio F

            In the same situation here, tried forcing updates on the Kindle app but it didn’t look like it downloaded anything new. I didn’t know there was an updated Y1C so at least I have that now, looks even better!

          • Have you tried contacting Kindle support?

            Glad you like the new 1YC. 🙂

          • Fabio F

            Ah, indeed! I thought it was just a system update, just contacted them and they were able to provide the new version, thanks again!

            Btw, which do you think is more effective to use in the program when I don’t have squat or a press cage, dumbbells or a Smith machine?

          • Perfect!

            Hmm Smith front squat.

  • Jason Jackson

    Hi Mike, my girlfriend and I have been doing the 5 day BLS workout for about 5 weeks now. Before this we were doing a heavy, 6-8 rep workout for 8 weeks. We’ve both seen really great muscle and strength gains but in the last couple weeks we’ve really plateaud and have went backwards by 5-10 lbs on multiple exercises. We’re both in a calorie surplus with good macronutrient intakes and working on getting more sleep. We’re both naturally thin and are bulking now. Not doing much cardio currently. Our last week off was 5 weeks ago before our workout switch. Do you think we stick it out and take a rest at the 8 week mark again? Any other thoughts? She read TLS and I read BLS and you did an amazing job. Thank you very much.

  • Karrie

    Hi Mike! I’m currently reading Thinner, Leaner, Stronger and I’m excited to get into the program, but I currently do indoor rock climbing 2 days a week, and I’m not sure how to mesh it with the lifting days. Can I do both on the same day? Does it matter if I do lifting or climbing first on a given day? How do I adjust my calorie intake if I’m cutting? Fitness forums on this subject come up with every answer under the sun, so I’m hoping you can help. Thanks!

    • Thanks for picking up my book. Hope you’re enjoying it!

      That’s fine if you want to do them both on the same day. It might be rough though, and I definitely recommend you do the weightlifting first too.

      Regarding intake, just make sure you count the hours spent rock climbing towards your hours of weekly activity when calculating your intake.

      Hope this helps! LMK how it goes. My pleasure. 🙂

  • John

    Hi Mike,
    I’m about to being the BLS program. There’s a gym close to where I live, which is very convenient. However, I travel a lot and that’s when it’s next to impossible to have fixed routine. Also, not all hotels have a gym. Any suggestions? Thank you!

  • Mina

    hey Mike,

    I got the audio version of BLS on and finished it, great book
    however I wanted to have the index if possible, since it’s hard to get back to a certain part I want to review in an audiobook
    thanks a lot 🙂

    • Thanks for picking up my book. 🙂

      Shoot me an email at with the receipt or any other proof of purchase, and I’ll send you a PDF of the book.

      Sound good? My pleasure!

      • Mina

        thx for the reply 🙂
        I sent you an email with the order no. and confirmation email from audible

        • YW! Perfect. I run a few days out due to the sheer volume of emails I get, but I will get back to you soon. 🙂

  • Steve R Makkar

    Hi Mike,
    I’ve finished reading your book and I think it is a terrific piece of work.
    However, I am a but stumped about why you specifically advocate for a 4-6 rep range when the evidence you provided doesn’t explicitly say this is the best to use for hypertrophy. I haven’t gone to the studies themselves as I don’t have access to journal subscriptions at my workplace, but the evidence as far as I see, says that weights between 70-85% of 1RM produce the greatest hypertrophy.
    However 70-85% of 1RM encompasses the rep range between 12-5 (and not even 4) according to numerous books I have read on strength training. The 4-6 rep range is actually 88-83% of 1RM. So why is 10 reps so bad, why is 4-6 better than 8?
    The second bit of evdience is about the total number of reps which doesnt say anything about 4-6 in it.
    The other evidence you provided specifically says 5-6 was best for strength – strength is not equivalent to hypertrophy, but I am not an exercise physiologist, so I don’t know if there is a direct 1:1 correlation between these two variables.
    The summary you provided about Ohio university is not fully correct. I haven’t read the full article, but the abstract specifically says “All three major fiber types (types I, IIA, and IIB) hypertrophied for the Low Rep (3-5) and Int (9-11) Rep groups, whereas no significant increases were demonstrated for either the High Rep or Con groups”… “Although all three training regimens resulted in similar fiber-type transformations (IIB to IIA), the low to intermediate repetition resistance-training programs induced a greater hypertrophic effect compared to the high repetition regimen.”
    In other words the hypertrophy is equivalent in the low and intermediate groups. They concluded “Thus, low and intermediate RM training appears to induce similar muscular adaptations”. Again the only advantage the 3-5 group had was more strength.
    In light of this I am not convinced that 4-6 is the ONLY rep range that is suited to muscle growth – it seems to me, that it would be best to periodise (even in the same week) the reps to take advantage of each benefit, without severely taxing the body as 4-6 is very heavy and injuries are a lot easier.
    Is there any definitive evidence that 4-6 is in fact the best.
    I don’t mean to be difficult, but I have wasted a lot of time with deceptive books and advice and 4-6 is only half the story and not the be-all and end-all so it seems.
    Thank you for answering all my previous questions

  • William Brandenburg

    Hey Mike I have purchased your book. I’m 55 with good muscle tone that I have let go over the last few years. I want to shred the fat and get the muscle back up to par and beyond. Do you have an online training guide we can use to keep track of our progress? Or an app for our phones?.

    • Thanks for picking up my book. I hear you, Will. Let’s get that muscle tone back. 🙂

      For what you want, I recommend you pick up the 1YC. It contains a year of workouts and place to log all your workouts so you can track your progress. Check it out:

      Regarding an app, I’m actually having one made right now! Take a look:

      LMK what you think!

  • Michael Bonet

    Hi Mike I just bought bls reading through it I typed in the link from the paperback book and got the 1yc but is that the 1.0 or 2.0? because I think I read in the comments about ppl whining about the abs and calves workouts not being in the 1.0 which is the one I have think you can post the links for those cicuits please?

  • doleo

    I’ve been scouring your slow website for the bonus report and can’t find it. I used the link in the book and submitted my email, then it took me to the home page for this website. I want to download it and save it to my kindle.

    • Ah okay! Sorry about the trouble you were having! Glad you were able to get it. 🙂

      LMK what you think!

  • jeanette

    Is it just for males?

  • Eric Bessey

    Hey quick question; When tracking calories do you follow net calories or total calories? For example I want to keep my calories around 2000/day, I can track my intake calories but I can also log “out-take” calories for exercising. So if I run for 30 minutes and burn 300 calories can I have a total of 2300 calories that results in only 2000 net calories?

  • Sammy Alvarez

    Hey Mike, I am currently reading your book “Bigger, Leaner, Stronger: The Simple Science of Building the Ultimate Male Body” and I have hit a wall. On page 10, chapter 2, you state that saturated fats do not increase the risk of cardiovascular disease. After reading so, I began to do more research but found myself baffled at how ambiguous this topic is. I was reading several articles that about this ongoing debate but couldn’t get an official answer. Could you elaborate on how it doesn’t increase cardiovascular disease? I would just like to know more.

  • Jason

    Hi Mike,very interested in getting in shape💪,I’m just about 40 soon,5’6 tall and 155lb,worried these measurements will make it difficult for me????Cheers Jay.

    • Hey Jason! Happy to hear it.

      Nope. None of those will be issues. 🙂

  • Cj

    I’ve read your book and really enjoyed what I read. I’ve started to follow the program and I’m in the leaning stage I need to get some bodyfat off of me. I’m currently at 23 percent bodyfat. In your program I think you have it as 20 percent carbs, 35 percent fat and 45 percent protein. Why so high I fat for leaning and dropping bodyfat? Thanks,

    • Thanks for reading my book and writing! I really appreciate it.

      Cool you’re rolling on the program.

      Hmm. What’s most important is cals, but that isn’t the macro split I recommend. You can see what I recommend here:

      Welcome! LMK what you think.

  • Bob

    Hey Mike.I am 190 cm tall,maybe a bit taller,and I have 98 kg Could I ask you some questions?But first of all I must say that i didn’t buy the book,but I’ve seen a bit of your site.
    First of all,I really lack strenght.I can’t even do a single pushup,or pullups someone takes something from me I can’t pull it back.Could you suggest some basic exercises that will help me develop the strenght necesarry to do them?(Or your workout either from your site,or your book).Also I’m not that flexible.
    And also,I have scoliosis,so I can’t do deadlifts,squats,and the alike.Could you suggest some exercises(the names) that will work the muscles targeted by the deadlifts,squads,and the alike?
    I’m sorry if I asked you too much,and thank you in advance for helping and listening me 🙂

    • Bob

      Hey,Mike,still me.Sorry if I’m bothering.Well,through lack of strenght I also mean taking pusing a bench(I can,but it seems to be a little bit harden for me than for the rest of the people)or taking my backpack or pen when sometimes(rare,and for fun)some people take them.How can advance from these points too,and what kind of exercises would you suggest for someone like me?(That’s why I’ll wait a bit to buy the book,so I can do at least the minimum from the book).Once again,thanks Mike 😀

      • No worries! Thanks for all the info.

        With where you’re at, you’d do well with a bodyweight routine:

        Let’s start with that and see how you do.

        My pleasure. LMK what you think.

        • Bob

          Thanks for answering.If I understood,I should do bodyweight until I’ll be able to do the things good.But I would like to know now what exercises could be a subtitute to the deadlifts,squad,and the alike,even though I know I can’t do them now,I would like to know.Thanks again 😀

          • Welcome! Yep, exactly.

            There are several alternatives for both. We’ll have to see where you’re at when you’re ready for them and see, but instead of the traditional deadlift, you can do the sumo deadlift or hex bar deadlift. If neither of those work, you can do hyperextensions. Instead of squats, you can do the leg press or hack squat.

            NP! Talk soon.

  • Dany

    Hello Mike.I have scoliosis,so I would really like to know what exercises I could do instead of deadlift and squats.Thanks for taking time to read this!!!!

    • Hey hey! I’d check with the doc on that. I don’t recommend any exercises that haven’t been approved by him/her first.

      My pleasure! Sorry I couldn’t be of more help!

  • Adam

    Hi Mike, I have 3 questions for you, One of them is About intermittent fasting, Does it work for fat lose and muscle growth ? And Secondly, I know in your book BLS it talkes about 9-12 sets of muscle group, Do you do that Everyday in your workout routine or do you go for 3sets for muscle group everyday in your workouts Because I made my own Workout Routine That has one workout that has 9 sets , 4-6 reps for one work and then also I go for 4 more workouts that have only 3sets and 4-6 reps per workout And then I do 6-9 AB circuits And I am done with my workout for Example Today was back for me so I did deadlift With 9 sets of 4-6 reps and then a move on to back rows for 3sets for 4-6 reps and then I did the other 3 workouts with 3 sets and 4-6 reps and then I ended with 6-9 AB circuits, I do that with every workout muscle, Chest, Back, Shoulders, Legs, and for My ending Workouts I do ABS and ARMS I do abs one day and then for the other day I do arms So I Do them separate do you recommend I should do this for Muscle grows and fat loss ? And I probably don’t tell you 3 questions sorry. Thank you so much mike I hope you can hope me And thank you so much for everything I’m almost done with your book I’m in page 402 😃

    • Hey Adam!

      Yep, it can. Check this out:

      I recommend 3-4 exercises which comes to a total of 9-12 heavy sets total per workout. Some ab or calf work after those 9-12 heavy sets is fine.

      So, for back day it’d be 3 sets deadlift. Then 6-9 sets of other back exercises like pull-ups, barbell rows, etc, and then the ab circuits.

      That’s how the workouts should be whether you’re cutting or bulking.

      My pleasure! happy to help. 🙂

      Hope you’re enjoying the book!

  • Deepak K Neelakantan

    Hi Mike, We discussed yesterday on one your other posts. Question on this. Which is better. this book or “Beyond Bigger Leaner Stronger”. I can see both books on Amazon, so wondering what the difference is between the two. If you remember, I still have another 13% fat to lose, before I attempt building. So buy now and waiting until I hit 10% to 12% Fat. Thank you

    • I recommend guys start with BLS. BBLS is what I recommend for people after they’ve been on BLS for a while and have hit the follow benchmarks:

      Squat: 1.75 x body weight for a 1RM

      Deadlift: 1.75 x body weight for a 1RM

      Bench Press: 1.35 x body weight for a 1RM

      Seated Military Press: 1 x body weight for a 1RM

      Let’s keep on cutting then!

      Welcome! Talk soon.

      • Deepak K Neelakantan

        Hi Mike, There was an additional question in my post. Should I buy the book now and wait until I get to 10%. Thx

        • You can buy it now to read or later. Whatever you prefer is fine. I just don’t recommend implementing the plans from the book until you’ve hit those benchmarks.


          • Deepak K Neelakantan

            Hi Mike, I bought the BLS in any case!!! too cool and great information!!! Thank you

            PS: If I have any questions specific to the book, where can I ask? Thank you

          • Awesome! My pleasure. 🙂

            Feel free to shoot me an email at if you have any questions!

  • Bob

    Hey Mike.I did that bodyweight training once(more or less and only the
    upper body thing) I did 2 sets 10 regression push ups but at a very very
    really really low distance(Very low,but hey.It’s a beginning) I did 2
    sets triceps dips four both times.I did the chin ups regression 4 times
    (once again really low distance/height) and hold(because that’s the
    regression) 2 seconds each time.At the ab circuit I didn’t do the leg
    raise(because I can’t even do a good chinup regression) and did the
    bicycle (10 times each leg first part,4 the second part and 1 at the
    third part of the circuit) and the planks were 10 seconds,4 seconds and 3
    seconds.I think it’s bad.And I would like to ask and say some things:
    1.I am sorry for bombarding you with so much questions and things,and can you tell me if you saw this post?Please xD
    you please tell me what exercises can take place of the squat and
    deadlift?Because I have scoliosis,and I would like the names of them 🙂
    tell me if you saw this message and when you do,I would like you to
    answer the questions(especially the exercises that i could do instead of
    squat and deadlift because of the scoliosis),and what’s your opinion my
    bad results.Thanks for taking time to read and answer this! 😀

    • Bob

      4.If I do weight lifting,will it help improvise my pullups/pushups,pulling power,etc…?
      And thank you for taking time to answer all of this.And also,please,tell me what excercises I could do instead of squat and deadlift because of the scoliosis 🙂

      • Bob

        5.Should I buy the book at the ”level” in which I am?Will it help me with the strenght,pulling things back,pushups,etc..?
        I keep repeating the scoliosis thing because I really want to know.So,thanks for answering all of these questions and not being annoyed
        And please tell me about the excercises I can do instead of deadlift and squat because of the scoliosis.

    • Hey Bob! I replied to your earlier post. Check it out. 🙂

      4. Yep, weightlifting will definitely help improve those things.

      5. Yeah, you should. You may not be ready for the training yet, but you still want to be dieting properly and the book will lay out everything you need to know about the diet. Then, once you are ready to follow the routine in the book, you’ll have already read it!

      For any other questions, please shoot me an email at It’s a bit tough to track the conversation in the comments!

      Talk soon.

  • Dave Gutberlet

    Mike! Quick question for you. The exercises in the BLS 12 month challenge book don’t match the ones noted in the PDF that was mentioned at the end of the BLS 2.0 e-book. Is it safe to assume that I should go with what’s in the e-book?



    • Hey Dave! Hmm. It sounds like you have different editions of each because they should match. Shoot me an email at, and I’ll send you the newest editions of both. 🙂


      • Dave Gutberlet

        Mike, I sent you an e-mail message but haven’t heard anything back. Did you receive it?

  • Mark Monciardini

    Hi Mike, I’ve purchased both BLS and BBLS on Audiobook (iTunes). I wanted to know how I can obtain the Bonus and Interviews. And should I also get the book version for the workouts. Thanks.

    • Hey Mark! Thanks for picking up my books!

      Just shoot me an email at with the receipts or some proof of purchase, and I’ll get you the bonus reports. 🙂

      LMK how you like the books!

  • Bob

    Hello Mike.I saw on your site that you suggest to do 3 sets with the 6 rep range,or in case of the bodyweight,do 2 sets.Also I would like to note that I didn’t buy the book yet.So my questions are:
    1.You suggest in your book to do 3 sets or as I saw you saying in other places,8-9 sets?
    2.Are the 3 sets for beginners,or just to see if we like it?
    3.Taking these things in consideration,how many sets should I do if I’m weak,in order get results and to advance in sets?(Practically,getting power,strenght,and maybe a bit muscle size.)I can do little sets with 8 kg weights.
    And thanks in advance for answering these questions. 😀

    • Bob

      4.As an example,how much sets would the bodyweight training workout need?On your site it said 2.How many sets would be needed in order to advance?
      And I’m really sorry for putting so much questions.Thanks dude you’re the best! 😀

      • Bob

        5.In making a workout routine,whetever bodyweight or with weights,should I use easy exercises of 9 sets in which i can do 6 reps or smaller sets in order to advance?Thanks 😀 On what number of sets should I concentrate?Thanks 🙂

    • Hey Bob!

      1. It’s 3 sets per exercise. I recommend doing 3-4 exercises per workout which comes out to 9-12 sets per workout. 4-6 reps each set unless otherwise stated.

      2. Beginners would do same as above.

      3. You’d do the same amount of sets as I stated above. You’d just work with less weight.

      4. If you plan on doing a bodyweight routine, check this out:

      5. For a bodyweight routine, you can put one together using the bodyweight article above. For a routine with weights, you should follow one of the ones I lay out in the book. Or you can put together your own workout routine here:

      My pleasure. Hope this helps! Talk soon!

  • Duane

    Would like to order BLS and get the Year One Challenge for Men, however the link takes me to Amazon where the Year one challenge is not a bonus, but $12.59! What am I missing hear?

    • Sorry for the confusion! The link to download the bonus report is at the end of the book. So, you just order BLS and then you can download the bonus report from there. 🙂

  • Bob

    I think these questions might be the last for now.I have some questions about the diet
    1.How can I measure my body fat percentage without instruments?I saw on your forums that you suggest to track your body fat percentage for the TDEE.I cannot buy things,and I saw that you also suggest to look at the photos,but I think I’m not that fat for my height 1.92 meters and 97 kilograms,but I have more bellyfat,so I don’t know what my body fat percentage is.Should I ask my family to compare me to the photos?Would that be effective?
    2.I saw that the number is quite different from other systems like Mifflin-St Jeor one for the calories,and I don’t want to risk to eat way too little calories.Would guiding myself with the photos be good?Because I tried(I’m not good at estimations)to estimate,and the results weren’t the same.So,should I guide myself after the photos with help for estimation from my family?(I’ve observed that they’re kind of the same questions,but the risk one is plus)
    As I said,I think I asked enough questions.So thank you for helping me with my basic knowledge 🙂 I’ll buy the book when the time will be.Keep doing a good job! 😀

    • Hey Bob! NP.

      1. If you can’t use any instruments, yeah, your best bet will be to use the pics then. You can compare them yourself, or if you prefer or think it’d be more accurate, feel free to have others compare you. Check this out:

      2. Most formulas overestimate the cals burned from activity. I recommend you calculate your intake here and adjust intake based off results:

      Sure, the photos will work for tracking progress.

      Hope this all helps. My pleasure. 🙂

      Will do!

  • Theresa McCollom

    Hello- I am a female looking to gain as much muscle mass as possible. Do I do the 3×4-6 set/rep range? Or in another one of your section you suggest 8-10 for females. But would this change for my goals

    • Hey hey! Nah, you should start with the 8-10 rep range on everything.

      After a few months, if you’d like, you can go to the 4-6 rep range on the following exercises:

      Military Press
      Bench Press

      Regarding your goal of building as much muscle as possible, keep this in mind:

      Hope this helps! Talk soon!

  • Danny

    Hi Michael,

    I purchased the Kindle version from Amazon UK Kindle Store but I did not get the 199-page free special report as you highlighted on this website. Can you show me how to get the free special report?


    With this book you’ll also get a free 119-page bonus report from me called The Year One Challenge for Men.

    In this bonus report, you’ll not only find an entire year’s worth of workouts for the program but you’ll also find my personal product and supplement recommendations and recipes from my bestselling cookbooks!

    • Hey Danny! The link to download the bonus report is at the end of the book.

      However, you can just shoot me an email at, and I’ll get it to you. 🙂

      • Danny

        Hi Michael,

        I saw the link at the end of the book and managed to download the report. Thank you 🙂

  • Danny

    Hey Michael.
    After all the scoliosis isn’t that bad,but I will do the replacements that you suggested to the other guy from this site.But I have questions of my own.
    How does the hyperextension fit in your ”progresive overload”?I can’t afford things like vests or something,so I should only increase the reps and do the rest of the exercises?(because I can,exepct of deadlift and maybe barbell row and also because I llke this exercise)
    And also,is the barbell row good?Or what alternative could I do?

    • Okay great! Do you have any weights? You can hold them to your chest while doing the hyperextensions.

      You should still do the rest of the back workout if you can and that includes barbell row and pull-ups/chin-ups (weighted if possible).

      Welcome! Hope this helps! Talk soon!

  • Bob

    Hey Mike.I’m sorry for bothering you but I have another questions about diet 🙂
    1.Does bulking mean that you gain muscle mass?
    2.Does muscle mass = Strenght?
    3.Do you need to do bulking diet in order to get strenght?
    4.Does bulking diet help only with muscle Size?Or it means that you add lean muscle to your body composition?
    5.In order to get lean muscles,strenght and a bit size,do you need to do bulking?
    Sorry and thanks again 😀

    • Bob

      And now I think this will be actually the last question/questions for the moment.I’m asking so much questions because I want to be prepared to be able to do what is in the book,so sorry If I’m annoying.
      6.I think that I’ll look ridiculous if I do the cable crunch,is it really that good?Aren’t there alternatives?
      7.I really can’t do the ab circuit that easy.I pretty much can’t do captain’s chair leg raise and hanging leg raise and also we don’t have the wheel in our gyms.So my question:What am I supposed to do?Should I try to advance with seconds everyday with the unweighted ab exercises?
      8.Or maybe,can you suggest me some regressions,in order to advance?
      Thanks 🙂

      • Bob

        9.Can I combine the bodyweight workout and the weighted ones?In this way I will be able to advance in order to do the things like pushups,pullups and also do the weighted exercises,which will help me advance,and also I won’t neglect the weighted trainings 😀
        I appreciate your help. 😀

        • Hey Bob! No worries! To make things easier though, and so I can better answer your questions, please shoot me an email at

          I’ll be happy to stay in touch with you and answer your questions there. 🙂

  • David

    Hi Mike.I need some calories and mactronutrients for foods calculators with which you can:
    1.Choose how much grams from a food you eat.
    2.Is free
    3.You can choose combined food(Like some combined foods or mashed potatoes with pork and green salad)
    4.And it would be nice to be able to search in your own language
    5.Shows the macronutrients of the food
    Is there such an app?If yes,I would like to know it.And as far as I know,I think I should weight the foods right?
    Thx 😀

    • Hey David! Your best bet is MyFitnessPal. Several of the guys here use it, and they like it. Check it out and LMK what you think!

      Welcome. 🙂

  • Mike

    Are there any substantial differences between your 2014 BLS and the 2012 book?
    Do you ship supplements (i.e. specifically Legion Phoenix) to Canada?


    • Hey Mike!

      Yeah I made quite a few updates based on reader suggestions and questions.

      Nothing wrong with IF if you like it. I wouldn’t say it’s optimal for maximizing muscle growth but enjoying your diet is a hugely important part of doing well over the long term.

      Yes we do ship to CA. You don’t need anything special due to IF so I would say standard bulking type supps would apply. Here’s what I take when I bulk:

  • Daniel Valentin

    I got your book on kindle,but it does not appear in my history,on my kindle cloud account,and in my amazon account it says that 3 more are pending or need to update my payment method.I got your book trough bookmarking.How can I delete the 3 books that are ,,waiting” or need to update? Help please 😀

    • Daniel Valentin

      I solved the problem.Thanks anyway 🙂

      • Oh okay great! My pleasure. 🙂

        LMK if you have any other questions!

  • Neal

    Hi.I know you have a site,and from what I understood you have to count the calories and balance your macronutrients.First of all,is that it?Do you have some links?
    Also,is relying only on the site good enough or does the book offere more?

    • Hey! Yep, in terms of results, it really is as simple as that. Check this out:

      The book will give you more info. It’ll lay out everything you need to know about training and dieting to build muscle and lose fat effectively.

      With the amount of articles I’ve written on so many subjects, though, you can definitely still get results just sticking to the articles.

  • George

    Is the diet that you suggest healthy?What if I do a mistake?Do you need only to balance macronutrients and it’s done healthy?Answer please,I don’t want to risk my health 🙂

    • The diet I recommend is one where you hit your target cals and macros. I, of course, recommend that you get the majority of your food from nutritional sources and that you get several servings of fruits and veges daily, but in terms composition results, it really just comes down to cals and macros. If you hit your targets on those, you’ll get results.

      As a general rule, I recommend you get 80% of your cals from relatively unprocessed and nutrient-dense foods.

  • Robert

    Hello.I hear that the complete beginners would do good training the same muscle group mutliple times a week,but you suggest 3,4,5 day spilts,doing the workout once.So my question is:Would it be good to do your split,but also do some of the workout again?Like I do arms monday,and I do arm again when I train legs or another day.

    • Hey hey! Yep, beginners can do great on full-body routines. TBH though, beginners will do great with almost any form of training to start out, haha. Newbie gains are the best.

      I’d recommend you follow the routine in BLS as it’s laid out in the book. No need to add extra workouts to it. Overall, you’ll get better results with it then on a full-body routine and adding any more workouts would just be too much volume and lead to overtraining:

      Hope this helps! LMK what you think.

  • John

    I have a question about the calories for maintaining and boy fat percentage.
    1.Until now I have been sedentary.If I would start out sport today,or do sport for a week,how should I type that in the calculator that you suggest?
    2.It is a big difference between other calculators.Maybe because I put the sedentary option in the calculator?
    3Should experiment based on your calculator and others?

    • NP!

      1. You’d count the hours you’re going to be spending of activity for the week (weightlifting and cardio included) and select the correct activity multiplier for it to determine your intake.

      2. A lot of calculators over-estimate what your cal intake should be. We just use the calculator to give us idea of where your intake should be. From there we adjust intake based off results. When cutting the goal is to lose 1-2 pounds a week. When bulking the goal is to gain 1/2-1 pound a week.

      3. Just start with the numbers you get from mine and adjust intake based off results.

      LMK how it goes!

  • Rammin Speed

    Hello there!

    I’m very eager to start the BLS program (and buy the book!). Is this program recommended for a 16 year old like me? If not, are there any other programs suitable for my age? I’m 203 pounds (213 last year) and I stuck to my own program for a few months. I had an injury (broke my collarbone) and I want to try and study your book while I’m in the process of recovering. The book looks really promising! Hopefully you’d reply. Cheers!

    • Hey hey! Glad you’re excited to pick up BLS and get started on the program.

      Yep, you can do the program! I’d recommend starting in the 8-10 rep range on the exercises to get comfortable with the weights and get the form down. Otherwise, you can follow the program exactly as it’s laid out in the book. 🙂

      Sorry to hear about the injury.

      LMK what you think of the book!

      • Rammin Speed

        I bought the book! And holy crap! All this information is pretty overwhelming! I’m currently at the diet section.

        So far most of what you’ve stated in your book is some very solid and helpful and info.

        I hope I can apply everything in the book to my life. It’s gonna be tough! But I look forward to the journey.

        • Thanks! There’s a lot to proper training and dieting. 🙂

          You can do it! If you have any questions or need help just LMK.

          I’m looking forward to seeing your results too!

  • Roger

    Hello Michael.I have a question about the diet.I am afraid of doing the cut diet because of the micronutrients.I’ve read somewhere that you said that especially on a cut,you should be careful what kind of foods you eat,or you else could have minerals and vitamin defiences.Am I overestimating the ”threat”?What kind of foods should I eat to hit the micronutrients target(like the names)?I have 96 kilograms and around 190 cm and a bit stomach fat,should I even need to do a cut?I was skinny when I was younger,so now it’s a wonder that I’ve gained fat,so the idea of cutting unsettles me a bit.Thanks for answering all the questions.Cheers! 😀

  • Bob

    Hey I’m back 🙂 I sent you an email :D.Also I have a short question,so I figured it out that I could ask it here.So,if I’m 193 cm tall and I weigh 96 kilograms,by body fat percentage seems somewhere to the 30-35 photo or 25-30 body fat percentage(could not figure it out more detailed).I’ve been sedentary so:Should I do cut or bulk?Or do maintaining and the macronutrients together with sport will do the job?(In case the question is too big,I have also sent it as an email,just tell me if you will answer it here or thorugh email :D).Thank you(this was one of the last questions,so I won’t bother you anymore :)) ).Thanks 😀

  • Adam

    Hi mike, I have a question I can’t go to the GYM on Friday so I do my workouts at home with my weights at home so I have a Workout that I do at home which looks like this I do Weighted pull ups 3sets and 4-6 reps and I do weighted dips 3 sets 4-6reps with weighted push ups 3 sets reps 4-6 and then I finish it off with barbell Curls 3sets reps 4-6 is that to much ? is that a good upper body workout for me ?

    • Hey Adam! That seems like a decent overall upper body workout to do at home, but are you follow the BLS routine or? You could also just make Friday a rest day and get to the gym another day?

  • Al

    Does the diet have to anything to do with IF and is this something for skinny fat people who have decent strength but lack the aesthetic look?

    • You can do IF with my program if it fits your lifestyle and you enjoy it. Otherwise, there’s no need.

      The main point of the BLS diet is hitting your cal and macro goals daily. How you do that (IF, 3 meals a day, 6 meals a day, etc) is up to you. There are some benefits to specifically timed meals like pre-workout, post-workout, before bed, etc. But most importantly, you want hit your target cals and macros. Take a look at this:

      LMK what you think!

  • Gearheadsautofab

    I’m having a problem gaining strength as I lean out. I think I’m maintaining or loosing strength slightly I’ve been watching my protein 45%/carb 40/ fat15%and calorie intake perfectly I’m leaner after 4 weeks I went from 17% body fat to about 14%. My energy Seams good and I’m only loosing like 1 pounds a week.143 started now 138. But my max bench was 2 reps at 200 pounds and I can’t get past it. Strength is super important because of my job. What can I do?

    • Unless you’re new to this style of lifting, the goal while cutting is to maintain strength and some loss in strength is expected.

      To make sure you’re losing fat and not muscle, take a look at this:

      If strength is a priority for you, I recommend reaching your goal BF% quickly and getting back to bulking. 🙂

      What do you think?

  • Lee

    Is your diet healthy?I mean the protein seems too big,as I heard and saw on some sites.I will link them here,but really,is that much protein healthy?
    This is what I read from you
    And this it the another site

    • Lee

      Or maybe I can adjust the protein to be lower if that’s how I feel good about it?(like 0.6-0.8)

  • Eslam Hamed

    how many pages at the book & how many chapters at the book ?

  • Ronald

    Hey Mike.How does this translate into Kilograms/grams? Also,if you have over 25% body fat should you decrease the protein quantity? .And does the diet work on a not so intensive sport session?What about a full-body workout?

    • Serendipity

      I followed the diet and did full body workouts every 5-7 days and it worked for me. I’ve also followed Mike’s diet and done stronglifts 5×5, which I found to be great combination.

      • Ronald

        Thanks for the info Serendipity :),but my main question is how much the gram per pound mean in gram per kilogram.Mike,if you can,would you answer me these questions?
        1. Let me give an example:It says 1 gram of protein per pound.How much grams does that mean per kilogram,protein,fats and carbs?.
        2. Also I’m afraid to do deadlifts and squats because I have scoliosis.I saw some alternatives like hyperextensions instead of squat and leg press insead of squat.So would I do good with hyperextensions instead of deadlift and legpress instead of squat?Both on 5×5 or your workout
        Hope you see the questions.Thanks!!!!
        3.If I am planning on doing fullbody workouts,should I do 2 or 3 times a week?(Also I’m an newbie,and I hear about the newbie gains)
        4.Can I decrease a bit the protein if I’m around 26 body fat percentage?
        Hope you see the questions.Thanks!!!!

        • Serendipity

          1) There are 2.2 pounds in a kilo, so when it says x grams per pound, just multiply that number (x) by 2.2. So 1 gram of protein per pound of body weight = 2.2 grams per kilo of body weight.

          2) Hopefully Mike will answer here, but my view is that leg press and hyperextensions won’t be as effective as deadlifts and squats BUT they will be massively better than doing nothing, and you can get some great newbie gains. Also consider doing some sprinting and fast short distance running or cycling – I built up my legs doing just this in my late teens.

          3) Depends on how hard you workout and how fast you recover, personally I would do 2 maximum. My preference is 5-7 days rest.

          4) I don’t know, but I do find hitting the protein target harder than staying below the calorie target. I’m vegetarian most days, and got all my newbie gains on about 1 gram of protein per kilo of body weight. I found increasing protein was necessary after that though.

          • Ronald

            One last question.My BMR is 1904 and my TDEE is 2475.On a deficit,I must take 1980 calories.I’ve put 168 grams of protein(0.8 grams per pound/1.76 grams per kilo because I’m over at 27 body fat percentage),25 percent fat from the Deficit(1980) and the rest from carbs 203g.So,34% comes from protein 41% Carbs and 25% fat.Is healthy,and good,Mike and Serendipity?

          • Serendipity

            That’ll work, personally I find just having a daily protein and calorie target is enough, and I let fats/carbs take care of themselves (my taste preference is for bread, pasta etc, so I tend to shock low carb advocates with my high carb low fat intake). Getting from > 27% to 15% BF on your planned calorie deficit should be no problem if you stick to it. After that then you have to really get precise on the macros.

          • Ronald

            This question is related to the diet question,so I could say this is 6.(I’ve adder numbers so the questions and answers won’t be am mess :D)I’ve been sedentary,and I’m thinking of doing 2 or max 3 full body workouts and maybe 1 to 2 hours of swimming.I have 97 kilograms,I’m 195 cm tall,around 26-28 body fat percentage.How much protein should I aim for?And how much is the ,,activity multiplier”worth this sport?And the fats and carbs? Also,Thank you both Serendipity and Michael for helping me.I’ve also sent a email to Michael,because I am aware that I asked A LOT of questions,especially this one is too long :)))) Well,Thanks guys!

          • Serendipity

            One other technique I think sounds great, but I’ve not seen much research on, is simply eating the TDEE calories for the weight you WANT to have. This way you get used to eating the amount of food you’ll have to be eating the rest of your life (if you want to stay this weight), and if you can’t do that then there’s not much point in dieting at all. Also, you don’t have to deal with that tricky period of coming off the calorie deficit – very easy to overeat at this point.

    • Hey Ronald! I see Serendipity has been nice enough to answer your questions! 🙂

      LMK if you have any other questions, and I’ll be happy to help!

  • Chepe Recinos

    Hey Mike. I’ve sent you an email regarding an update in BLS. (I’m asking this again in here because I didn’t got the automatic reply thing in my email…)
    Is the update (BLS 2.1) different in many ways to BLS 2.0 ? If so, which one will get me the best results In terms of losing fat and building muscle ?

    Thanks and I apologize if you do get the email.

    • Hey hey! Huh. Weird! In case I haven’t gotten back to you, I’ll answer here. 🙂

      I made some small changes to the routine and added a couple other things. It’s not too different. Both editions will be effective, but for the most up-to-date info and what I find to be more effective, I recommend picking up 2.1.

      Welcome! No worries.

      • Chepe Recinos

        Okay okay thanks Mike… I also have the Paperback copy of “The year one challenge for men” and BLS 2.0. I want to buy BLS 2.1 version…
        Will “The year one challenge for men” still work for BLS 2.1 even though the workouts have changed ?

        Thanks again Mike

        • Welcome! Cool you have the 1YC as well. 🙂

          There’s also a new 1YC to match the workouts in BLS 2.1.

          Just shoot me an email once you’ve picked up BLS 2.1, and I’ll send you the PDF of the 1YC 2.1 free of charge. 🙂


          • Chepe Recinos

            Thanks A TON Mike, I sure will send you an email!

          • Welcome! Sounds good!

  • Serendipity

    Hi Mike, similar to previous question, will there be new edition coming out any time soon? I got the kindle edition 2, but want to get a physical copy (I like to be able to flick through, add notes, book mark pages etc.), wondering if it’s worth waiting for anything new?

    • Hey hey! Thanks for your help earlier with Ronald’s questions. 🙂

      Nah, there won’t be any updates or new editions for a while. Go ahead and pick up 2.1!

      LMK what you think of it!

  • Ba2Py

    Hi, just bought he BLS 2.0 on amazon (paperback version). Will I still get the “SPECIAL BONUS REPORT FOR READERS”?

    • Aaron Landis

      I bought the audio version through Audible. I am wondering the same.

    • Yep! The link is at the end of the audiobook. If you’re having trouble for any reason, just shoot me an email at I’ll get you the bonus report. 🙂

      • Ba2Py

        Oh, thanks. I’ll get the book in a week or two, if I have any trouble I sure will. Have a nice day =)

        • Welcome! Sounds good. LMK what you think of the book when you read it!

  • Charlie

    I know this is out of topic,but can I correct my posture?Even when I try to sit straight,people say I have an ,,expresionless” or weird,unnatural posture.Like what exercises fixes which posture problem?I hope you answer 🙂

    • Yeah you can but doing it would really depend on your circumstances. I may write an article or series of articles on the subject…

  • Raul

    What is your opinion on pilates?And if you think it’s good,should I watch free videos online or should I go to the gym?

    • You can do it if you like! You’ll build more muscle and lose more fat with heavy weightlifting, proper dieting and a 1-2 hours of cardio a week, though.

  • Adam

    Hey man! I recently brought your second edition of “Bigger Leaner Stronger”, and so far I like it a lot! However, when calculating my macros for my cut and bulk cycles, I noticed that the numbers were a lot lower than I thought they would be. I’m 148 pounds, and according to what you put in the book, I should be eating 1,565 calories total. That seems really low, especially since my BMR is about 1,630. What should I do?

    Also, I noticed that on page 128 of your book, you put up a spreadsheet of one of your meal plans of a previous cut, and in it you have a lot more carbs than protein. I found this odd since when you went over calculating carbs for a cut, you said we needed 1g of carbs per pound of body weight, but 1.2g of protein per body weight (more protein than carbs, which was a lot different than your chart). I just wanted to know if you can clarify on why you had so many carbs there and if I should do the same thing?

    And thanks for answering, I know your time is valuable!


  • Ronald

    Well,I’ve also sent you 2 mails(yeah…sorry xD)but I have a question which I thinks is shorter,so I’ll post it here too.
    The next month I’m going to go to the gym with my friends,and also start swimming,but I have around 26 body fat percentage.I’m thinking of following the macronutrients(I’ll think the most about the protein)and I will eat either my BMR,or Maintain(Eat TDEE).In this way,I’ll gain strenght,and if I won’t lose fat,I’ll do the cut then.In this way,I’ll have the strenght much higher,and in this way,when I’ll cut I won’t care if I lose a bit muscle/strenght.Is it a good idea? Thanks for answering my mails and my messages.Thanks 🙂

    • No worries! I believe you’ve gotten a reply to your emails. 🙂

      LMK if you have any other questions!

  • Jason Cummins

    Can I use Isagenix products in combination with your customized meal plan?

    • Hey Jason! Sure! Just make sure you note in the questionnaire that you want use it. 🙂

  • Andres G.

    Hello Mike! I’m very tempted to buy your book, but I don’t know if it’s useful im my situation. The thing is, the only time available that i have to go to the gym is near lunchtime and 45 minutes only to day, from monday to friday.

    Under that condition… is your book still useful for me?


    • Hey Andres! Yep, you can still get great results with just 45 minutes a day. 🙂


  • Michael

    Hi Mike!

    I own the Kindle edition of BLS 2.0 and was wondering where I can get BLS 2.1?


    • Right on this page. 🙂 2.1 is the only one available currently.

  • Carlos Castellano

    Mike, I am a Crossfitter and I want to change things up and focus on strength and looking better. Crossfit is great at general health and it’s really good at making you better at doing Crossfit. Anyway, I still want to do Crossfit because I have been doing it for years and I really like it. But I will be doing my BLS workout at the Crossfit gym and we don’t have some of the equipment because we don’t use machines in Crossfit.

    Some of your exercises use very specific machines (Lat Pulldown, Seated cable row, t-bar row, leg curl, calf raises, calf press, hack squat, leg press, triceps pushdown, cable crunch). Wow, that was more than I thought.

    Do you have recommend alternatives to these movements if you don’t have access to these machines?

    Also, I plan on continuing my Crossfit and treating it as my cardio by reducing the weight and increasing the reps. What are your thoughts on that?



  • Ra Manuera

    I like the methodology on your articles and backing up with real, life experience. Can these techniques be used by an intermediate lifter to great effect? Do you have some case studies of guys who’ve already had extensive training on their own or through another method and how they responded to your protocol in the book?