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Muscle for life

The Beyond Bigger Leaner Stronger eBook is Here!

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The Beyond Bigger Leaner Stronger eBook is Here!

As you probably know, I recently launched the paperback edition of my new book, Beyond Bigger Leaner Strongerand I wanted to let you know that the eBook is now live as well!

I’m also extending my book giveaway for one more week and all eBook purchases will count as entries to win to win over $11,000 in prizes! (All you have to do is email your receipt to bbls@muscleforlife.com.)

bbls-cover

I hope you enjoy the book and thanks again for all your support!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • Luke Sfair

    I’m already reading!
    🙂

    • Naief Qureshi

      Is it good? Anything new to read. I got bls and it was awesome 🙂

      • Michael Matthews

        Thanks man!

    • Michael Matthews

      Thanks! LMK what you think!

      • Luke Sfair

        Man, great f*#$%& work! seriously, it’s amazing! your tricks for improving mobility, hunger control and so forth is great and I’ve been using them. I can’t do already the BBLS training program ’cause i’m not prepared, but pretty close… however this only makes me feel more excited about my workouts and diet – by the way. So, Thanks man! your work makes The difference.

        • Michael Matthews

          Awesome man! Really glad to hear you’re liking it and doing well!

  • Jason

    A great sequel to BLS with a huge amount of detail to help nail the nutrition side. Although it’ll be a while before I hit the strength milestones and consider moving from the BLS routines there’s lots of other stuff I can use from BBLS, especially the flexibility and mobility.

    • Michael Matthews

      Thank you! I really appreciate it! Keep up the good work and keep me posted!

  • Bartek Mazurek

    Hi Mike,
    Question about BBLS training days. You suggest to train as follows: three training days per week in what you call ‘push-pull-legs’ routine. It sounds unreasonable to me to work out chest and triceps AND shoulders one day. I’ve been training for about a year in such a routine: day one – chest and triceps, day two – back and biceps, day three – shoulders and legs (you suggest to do vice versa, legs & shoulders). In general, do you approve the routine given above? I agree, combining legs and shoulders within one training day is tough, but I found it feasible (with heavy squatting included).

    • Bartek Mazurek

      Been thinking about it a bit and I admit that push-pull-legs routine has more sense when you include calves training. To date I dropped calves entirely and now they need some work to hit The Golden Ratio in my case.

      • Michael Matthews

        I totally understand and personally I would prefer chest & tris, back & bis, legs & shoulders. BUT many other people prefer push-pull-legs because legs & shoulders is really, really hard, haha.

        This is one of those things that you have to try for yourself and see how your body responds, you know?

  • Ritesh

    Hello Mike,
    I am from India and i am a pure vegetarian, infact i don’t eat egg or anything which is made with use of non veg. So i request you to suggest me pure vegetarian diet supplement for muscle growth and fat reduction.

    Regards
    Ritesh

  • Rahul Sawant

    Hi Mike,

    I’m a 33 yr old fellow, 5’9″, 78 kgs. I have been going to the gym for quite a long time, probably for the past decade, with occasional vacations :). I have gone down as low as 70 kgs at one point in time, but have put on quite a bit in the past few years. I’d like to think of my self as an intermediate lifter (100 kg squats, 80 kgs bench press, etc.). I am quite fascinated by your explanations and want to go for one of your books – BLS or BBLS. Could you please suggest what would make more sense for me to buy, considering that I am aiming for a lean well built structure.

    Regards,
    Rahul

    • Michael Matthews

      Hey man!

      Thanks for writing.

      BLS for sure. Start there!

  • phoenix

    Pretty nice article I created a training regime from the workouts you posted on here I am going to try out while I wait for your books to be delivered and also when I am reading them.

    Monday: Chest/Calf Rest 2 – 3 minutes in between each set.

    Incline Barbell Bench Press: Warm up and 3 sets of 4-6 reps

    Incline Dumbbell Bench Press: 3 sets of 4-6 reps

    Flat Barbell Bench Press: 3 sets of 4-6 reps

    Standing Calf Raise – 3 sets of 4 to 6 reps

    Seated Calf Raise – 3 sets of 4 to 6 reps

    Rest 2 to 3 minutes in between these sets

    Tuesday: Back/Ab Rest 2 – 3 minutes in between each set.

    Deadlift: Warm up and 3 sets of 4 – 6 reps

    Barbell Row: 3 sets of 4 – 6 reps

    Chin-Ups or Wide-Grip Pullups: 3 sets of 4 – 6 reps (add weight if possible)

    Optional (if you feel like you have some juice left): One-Arm Dumbbell Rows 3 sets of 4 – 6 reps

    Plate Twist: 1 set of 10-12 reps

    Decline Crunch: to failure

    Air Bicycles: to failure

    Weighted Hanging Leg Raise: 1 set of 10-12 reps

    Rest 2-3 minutes then repeat, then rest 2-3 more minutes and repeat for a final time.

    Wensday: Shoulders/Calf Rest 2 – 3 minutes in between each set.

    Seated or Standing Military Press: Warm up and 3 sets of 4 – 6 reps

    Dumbbell Side Lateral : 3 sets of 4 – 6 reps or 6 – 8 reps if you can’t maintain proper form with 4 – 6

    Rear Dumbbell Raise: 3 sets of 4 – 6 reps or 6 – 8 reps if you can’t maintain proper form with 4 – 6

    Optional (if you feel like you have some juice left): Dumbbell Front Raise: 3 sets of 4 – 6 reps or 6 – 8 reps if you can’t maintain proper form with 4 – 6

    Leg Press Calf Raise – 3 sets of 8 to 10 reps

    Donkey Calf Raise (or Standing Leg Press Calf Raises) – 3 sets of 8 to 10 reps

    Rest 1-2 minutes

    Thursday: Arms/Ab Rest 2 – 3 minutes in between each set.

    Barbell Curl: Warm up and 3 sets of 4 – 6 reps

    Close-Grip Bench Press: Warm up and 3 sets of 4 – 6 reps

    Dumbbell Hammer Curl: 3 sets of 4 – 6 reps

    Dips (Weighted if possible): 3 sets of 4 – 6 reps

    Optional (if you have more juice left): Dumbbell Curl: 2 sets of 6 – 8 reps

    Optional (if you have more juice left): Dumbbell Overhead Press: 2 sets of 6 – 8 reps

    Plate Twist: 1 set of 10-12 reps

    Decline Crunch: to failure

    Air Bicycles: to failure

    Weighted Hanging Leg Raise: 1 set of 10-12 reps

    Rest 2-3 minutes then repeat, then rest 2-3 more minutes and repeat for a final time.

    Friday: Legs/Caf Rest 2 – 3 minutes in between each set.

    Barbell Back Squat: Warm up and 3 sets of 4 – 6 reps

    Hack Squat (or Leg Press if your gym doesn’t have a Hack Squat Sled): 3 sets of 4 – 6 reps

    Barbell Lunge: 3 sets of 4 – 6 reps or 6 – 8 reps if you can’t maintain proper form with 4 – 6

    Optional (if you feel like you have some juice left): Romanian Deadlift for 3 sets of 4 – 6 reps or Hip Thrust for 3 sets of 6 – 8 reps if you want to target your glutes

    Standing Calf Raise: 3 sets of 4 – 6 reps and then 3 sets of 8 – 10 reps with 1 minute of rest in between each set

    Standing Calf Raise – 3 sets of 12 to 15 reps

    Seated Calf Raise – 3 sets of 12 to 15 reps

    Rest 1 minute in between these sets

    • Michael Matthews

      Great man let me know how it goes!

      • phoenix

        I will.

  • phoenix

    I actually just finished your first book BLS and I am going to stick with your workout plan in the book for about a year to a year and a half like you suggested. But I am also going to read BBLS as well to further my knowledge and help build a better body for myself, I’m about to purchase your quad pack to from legion so that should help immensely.

    • Michael Matthews

      Sounds good! Keep me posted on how everything goes. Thanks for all the support!

  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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