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 rut...to have no clue if I’m training correctly...to boggle over how to eat to get lean...to deal with injuries...to 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 shredded...in 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 www.bengreenfieldfitness.com

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 www.nogym.net and www.testshock.com

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.

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Armi Legge

Author and Founder of www.evidencemag.com

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 www.kinobody.com

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 www.chadhowsefitness.com

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 www.jcdfitness.com

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 www.roglawfitness.com

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 www.workoutlabs.com

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 it...you 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 planning...so 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 shape...so 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 planning...so 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 shape...so 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) http://www.fitnessfactoryoutlet.com/store/Body-Solid-Leverage-Gym-Model.html
    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 [email protected] 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?

  • 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 Amazon.co.uk 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 – https://www.amazon.co.uk/gp/help/customer/contact-us/280-1173757-5017210?initialIssue=asin-order

            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 blogs.my 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: http://bit.ly/year-one-challange 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 [email protected]. 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. 🙂

  • 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 [email protected], 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 [email protected], 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 audible.com 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 [email protected].

    • 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? – [email protected]. 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
    [email protected]

    • 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,

  • 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 audile.com 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 [email protected] 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. [email protected]

    • 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 [email protected] 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 [email protected]. 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 [email protected], 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 [email protected] 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 [email protected], 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 [email protected].

          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 https://legionathletics.com/diet-meal-plans/
    And this it the another site https://authoritynutrition.com/how-much-protein-per-day/

    • 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? http://www.muscleforlife.com/healthy-meal-planning-tips/. 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 [email protected]. 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.

      • Michael

        I´m not able to purchase BLS 2.1 Kindle Edition through this link to Amazon. It gives me the message that I already purchased the book. Is there any other way to do get the latest version including the 1YC?

        • Ahhh. Sorry about that! Contact Kindle support, and you’ll get the updated book free of charge. 🙂 Same with the 1YC if you have the earlier edition.

          • Michael

            Thanks Mike, got BLS 2.1!
            As for the strenght week, since my lower body is better developed, could I swap squats and deadlifts for bench press and military press, or should I keep strength week as laid out?
            for example:
            Workout A: incline barbell press, squat, military press
            Workout B: incline barbell press, deadlift, military press and so on?

          • Great!

            Yup, you can do that!

          • I have the 1YC hard copy. Is there a Kindle or PDF version?
            How do I get BLS 2.1 in PDF form if I already have the kindle version

          • Yep! Shoot me an email at [email protected], and I’ll get it to you. 🙂

  • 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?



    • Hey Carlos! Cool you want to continue doing CF while incorporating BLS. That’s totally fine.

      No worries. There are plenty of alternatives.

      Instead of the hack squat, leg press and leg curls, just stick to back squats, front squats and RDLs. Instead of the lat pulldown, seated cable row and t-bar row, just stick to barbell rows and variations of pull-ups/chin-ups. Instead of tricep extensions, you can do extra sets of close-grip bench and/or do tricep extensions using a dumbbell or barbell. Lastly, for the calves, you can just do standing calf raises with the barbell on your shoulders.

      That’s fine on your plan to use CF for cardio. Let’s just make sure we’re not overdoing it. Let’s stick to the 3-day BLS split and then CF 2-3 times a week. Sound good?

      Oh and keep this in mind:


      Welcome! LMK what you think.

  • 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?

  • muchoudh

    Hi Mike. Do you discuss anything in your book about the usefulness ‘protein drinks/powders’? I’d be grateful if you could give me your 2 cents on it….or can a low GI diet be sufficient before/after training?

  • Colin

    Iv downloaded book on audible & just started listening and has dawned on me!
    now not gonna get workouts if I had book. Can I download anywhere? Pls help

    • Don’t worry. They’re all laid out in the bonus report. 🙂

      If you’re having trouble accessing your bonus report, shoot me an email at [email protected]. I’ll send you the PDF.

  • Tauli

    Hi, I enjoyed reading your book and I’ll try to change my nutrition as soon as possible. Well, I still get confused with the simple sugar. As told in the book simple sugar should have the highest glycemic index and should therefore get converted quickly. Thanks to the book I learned that I should eat less of the simple sugar, because of the health diseases…In chapter 13(HOW TO MAXIMIZE YOUR GAINS WITH PRE- AND POST-WORKOUT NUTRITION) you say that eating carbohydrate after working out, especially a _QUICKLY_ digested carbohydrate, keeps muscle breakdown rates low. I do understand and can follow your logic. But when talking about quickly digested carbohydrate you are probably talking about simple sugar. As learned I should not eat that much simple sugar, but what about the pre/post-workout-carbohydrate? Can I really ignore the risks of simple sugar or aren’t there any risks at all because it’s a very small amount of sugar which my body will easily handle?

    • Cody McEnaney

      Simple carbs are the way to go because they help slow down or inhibit protein degradation or proteolysis. This is also what BCAAs are used for before and during the workout. If protein degradation is lower then the protein synthesis will last longer. Sugar won’t matter if you’re working out consistently. Mike has an article about sugar consumption if you want a little more information.

    • Thanks!

      Don’t overthink the simple sugar issue. Get most of your carbs from relatively unprocessed foods that you prepare yourself and you’ll be fine.

      For example, instant oatmeal and fruit makes a great post-workout meal (with some protein too of course).

  • Luis Braga

    Any plans on releasing a third edition of the book soon? If yes, i guess i’ll wait for it 😉

  • Ghi

    hi, i am a ‘skinny fat’ (male, 20% body fat, over 190cm and i weigh around 82kg) my fat is on my lower stomach and chest but nowhere else really. i have skinny arms and legs. will this book work for me?

  • Kelton

    Hey i was just wondering with the pakage of $77 do i only get one day meal plan or do i get a meal plan to follow for each day of the week or what and also how much will the meals be per day to purchase from grocery store. Also one more thing will i have to take any supplements along with all of this??? Thanks

    • It’s one complete day of meals and snacks that you follow daily.

      The cost of each meal depends completely on the meal plan. Each one is custom made. We’re happy to work with you though to keep the plans within a certain budget. Just make sure to include that info in the questionnaire. 🙂

      We’ll give some supp recommendations, but supps are not required to reach your goals.


  • Stupit Ho

    I feel like I read this in the book at some point but can’t seem to find it.
    Do you have recommendations for the best way to calculate your body fat?
    I feel like the body fat scales aren’t the most reliable.
    Also, do you recommend any apps for keeping track of calories and workouts?
    I started using myfitnesspal for tracking my food. It suggests I use the Under Armor record app with it (bc UnderArmor owns myfitnesspal).

    • All good. 🙂

      Yep. Check this out:


      Regarding an app, I’m actually in the middle of developing one that will release in August! Check it out:


      Fitbits are cool for tracking random stats, but they can be very inaccurate when it comes to estimating calorie expenditure. So, I recommend just using the calculator on the site and adjusting intake based off results.

      Some of guys here use MFP for tracking their food, and they’re happy with it. I haven’t looked into the Under Armor app much myself.

      Hope this helps! Talk soon!

  • Michael Caruso

    I have hypothyroidism and if you know anything about it you know that it’s very difficult to lose the weight I put on and the lack of energy doesn’t help either Is it still possible for me to accomplish my goal and I’m 57 yrs old

    • It can definitely get in the way…BUT you CAN still get results. It may just take longer for you than others.

  • jared

    I have a lot of time on my hands and was wondering if doing upper body and legs on the same day and back and shoulders on the same day would speed up my gains or just be doing to much

    • Once a week is alright. If you do that twice a week, it’ll become too much and you can fall into overtraining after some time. It wouldn’t speed up your gains. If anything, you’re better off spreading out the workouts so that you can hit each muscle group every session when you are well rested.

  • Keith Maletta

    Just bought the book. My son (aged 15 and new to lifting) and I (age 46) are going to start training together. I only have access to dumbbells in my garage gym; will the system still work?

    • Welcome, Keith!
      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:


      • Keith Maletta

        Thanks for the reply. I just bought us the recommended whey protein and am actively searching Craigslist for a weight set, bench, squat rack. Sad thing is that I had a full Olympic set, bench, and squat rack years ago, but sold it all on Craigslist. Now, I have to buy it all again. Glad to be back to training. Happier still that I found your book; learned a lot of what I used to do was wrong. I always followed strict form (thanks, Dad, who taught me well), but the low-reps, heavy weight is quite different from what I used to do. Never really followed much of a nutritional plan either. Thanks for writing and excellent resource and for remaining hands-on in a message board like this.

        • No problem at all. Glad you’re getting so much from my materials.

          • Keith Maletta

            Just bought an Olympic plate set (on Craigslist), squat rack (on Amazon), and great used bar (at a Wholesale place). We start tomorrow. Thanks again.

          • Nice work!

            Any time, Keith.

  • Jeremy Arends

    Hi there. I’ve been using Pulse for a while and recently started using Forge, Phoenix, and Recharge. I’m loving them so far. I’m doing fasted training to get down to 10% body fat (currently 14%) before doing a bulk. Unfortunately I attend college full time and work 30+ hours a week and simply don’t have time to go to a gym. Would I be able to get decent results by following the plan with only an adjustable bench, a set of Bowflex adjustable dumbbells, and a pull-up bar?

    • Awesome! Glad to hear you like the supps. Sounds like you have a similar problem as Keith Maletta right below your comment. You’d be missing a lot of core exercises like the squat, deadlift, military, bench presses. I suggest the same recommendation.

  • I am 22 years old and i cannot get fat, i am 5’8” and 50kg (110 pounds). I eat a lot including eggs and meat but cannot get fat. How can i increase my weight?

  • Alberto

    Hi im 16 years old, i have been working out for about 8-9 months but havent seen a great results. Im lean with little muscle mass specialy around my push mucles. I want to buy this book but i dont want to to a very extreme diet for getting very lean because im already skinny
    Is this program for me?

  • Matt

    I recently bought Bigger leaner stronger, read it from cover to cover in a few days but unfortunately left it on the plane I caught back from Sydney last week! I was in the process of doing up my diet plan with it!
    I’m about to order another copy but wanted to ask your recommendation on which other book to read next in your series?
    Thanks, Matt.

  • Richard Campbell

    If like to purchase the program is it only available on kindle device ? I don’t have a kindle can you get a hard copy or email ?

  • Mark

    I want to get stronger but I’m uncomfortable with the idea of bodybuilding because I’ve heard it can be bad for your heart and some bodybuilders even die from heart problems. What say you? Is this a problem in the natural bodybuilding system you are promoting or is that only an issue if you do drugs and stuff?

    • Hi Mark, if you have a pre-existing medical condition such as high blood pressure or heart problems, I would check with your doctor first. If you are healthy, there is nothing to worry about with natural body building!

      • Mark

        No pre-existing conditions here aside from hypochondria. 😛 I’ll definitely have to check this out, then!

  • Roddy

    so i bought this book about a month ago and i gotta say the program in this book is great it makes going to the gym more easier and alot more fun to do my workouts, but my question is i’ve been in avid cardio person my whole life, but i have this problem i have some stubborn belly fat or so called “pooch” underneath my belly button which is frustrating to get rid off and i was wondering if the program in this book will burn or lose the fat i have underneath my belly button or is there other solutions i have to take under considerations along with the program? Gotta any solutions, thank you so much!

  • Mitch Hefty

    Hey Mike, love your book! I have been reading it and it has really motivated me to take my body to the next level. I have lost some weight over the last year and a half and put on some muscle. Started at 225 dropped to 180 now sitting at 200lbs with around 12% BF. I want to hover around 210 with 9-10% BF and then slowly add mass from there. In your opinion should I cut the extra body fat or bulk up first

    • That’s awesome, Mitch! Great work. Drop another 2% and then you have a nice window to bulk up to 15-17% before having to cut again. Keep it up!

  • Francesco Luconi

    Hi Mike I have a question on adding weight to the bar in bls program. Let’s say my first set is 100kg x6 reps so my second set will be 102×4 and my third 102×3 . Which weight should i use for my next workout 102kg or step back to 100 ? Thank you in advance.


  • Dave S.

    Hey Mike,

    Just finished the audio book, motivated to get started! Is there a way to download the bonus report? Thanks!


    • Awesome! Send me an email (please remind me of this conversation) mike @ muscleforlife.com

  • Sam Wardle

    Hi Mike, I’ve been following BLS for 3 months and having great success. Im a pretty experienced weight lifter as a former college athlete and love your strength program, but am even more impressed with you presentation of the dieting and nutrition portion. I’m trying to help my 16 year old nephew gain some weight to help him stand out a little more on the football and baseball fields. Would you recommend BLS for someone that young? We also want to avoid him loosing any speed while bulking. If followed correctly could you envision any speed loss while bulking on BLS?

  • Kori

    I am someone who likes to work out at home for convenience and many other reasons. I’m just wondering what you would recommend as far as equipment goes. Currently have a power rack, FID bench, range of dumbbells and multiple bars. Plans to add a vertical leg press and cable crossover shortly. Is there anything else I should be adding to get through the workouts you recommend in your book? Thanks!

    • Very nice setup, Kori. You’ve got all you need for a home gym. I also have an article on this subject:

      • Kori

        Thanks for the link, it’s what I was looking for. One question though. In the year one challenge it calls for Hack squats (sled) As I will only have a vertical leg press will substituting in barbell hack squats be fine? It may not be ideal but I’m hoping it won’t affect my overall progress too much.

  • Justin

    Hi Mike,
    I am a big fan of your work. I read Bigger, Leaner, Stronger a few years ago, and now just listened to the Audible version of the second edition. I am going to start following your routines again and get my fitness back on track. I have a quick question first – The suggested workouts templates vary from the book to the bonus report. I know it probably does not matter a whole lot, but I was curious if there is a benefit to following the training template in the book vs the template in the bonus report?
    Thanks so much!

    • Thanks Justin! I’ve made updates to the workout based on feedback and personal experience. You’re right, it doesn’t make a difference following book VS bonus report.

  • Keenan

    If I purchased the audio version of the book through Audible how do I access a print form of the routines?

    • Hey Keenan! I just send you an email 🙂

      • Ben

        Can you email me also? I just purchased on audible. Awesome information by the way!

      • PP

        Mike, I am in the same boat. Almost done with finishing the audio book. Great information and awesome book. Please do send me the print version of the bonus material. Thanks,

  • Tyler Horton

    Hi Mike, I just purchased the second edition in Amazon about 2 weeks ago and love it so far! How do I get the bonus report? Thanks!

  • Jeffrey Bytomski

    Mike, I also just ordered on amazon, how do we get the bonus report. sorry if this is somewhere else on the site that I missed.

  • Luke

    Hi Mike. Just bought your book last week, read it fast, great info, some I had heard, some I hadn’t. Spent the end of the week putting together my program using your advice. I had never owned a barbell before, but was into the usual suspects such as P90X, Insanity etc. I also own a power tower, so I had some results, but still things had been a little elusive like defined abs and some decent muscle size. So let me say that it appears that already after just a few days of following your advice, which is shifting heavier weights with compound movements I’m feeling muscles engaging that I haven’t ever felt before. Coupled with the engagement of lower ab muscles from the hanging leg raise, air bike and v up roll ups for my ab I am very confident in your advice. I don’t have much weight yet for the bar bell. (I could only afford a standard bar and a basic weight set for it.) But I feel that the box I was in is being broken down. I feel like I had a base, but this is going to help me progress to the next level. So thank you so much for pointing this out in the book. Also your nutritional advice has been exceptional. So far, I feel I have all the energy needed to bust it out over an hour from tweaking my diet on your adivce. I have my week set up, so that I push 3 times a week 60 mins, and do 2 30 min cardio sessions the other two days. My ab work is done on my lift days. How does this sound to you? Also I cannot afford a bench right now but have bought some risers so I can at the very least do a floor press instead of a bench press and am doing chest dips also. Thoughts? In closing thank you so much for writing the book and all your fantastic advice, it truly has opened some doors!

    • Welcome, Luke. Sounds like you’re off to a great start! Your split is fine. Keep up the great work. Your “bench” set up is all right too. Nice job improvising!

  • Ryan Sommers

    When do u announce who wins the drawing?

  • Tim Beatty

    Hi Mark. I too just purchased your book on Amazon for my Kindle. Would you mind sending me the bonus material? Thanks!

  • Antoine Catt

    Hi Mike,

    Just got the audible version of the book a few days ago. It’s really helpful and I’ve yet to start the program. The audiobook didnt come with a pdf and I was wondering if there’s a way to get a hands on the pdf version so I could view the workouts and bonus content for the workout plan and other stuff. Keep up the great work! Looking forward to getting some gains!

  • William Esl

    Hi Mike,
    I bought your book 1 month ago on aufible. Allready started the program and it feels so right. I want to continue and it would help to get the bonus material. Would you mind to send it to me?
    Thanks it advance and keep on going with your research. It is awesome!!
    BR from Germany!

    • Great to hear it! Yes, I’ve sent you the bonus report.

  • Jeffrey Lofquist

    Hi Mike,
    I just purchased Bigger Leaner Stronger on audible and am loving it so far. I was wondering if there is a pdf companion to the book with the formulas and workouts? I am eager to get started, but horrible at taking notes.
    Thanks in advance,


  • Nattapong Mukphila

    Hi Mike!
    I just purchased Bigger Leaner Stronger on audible can you please send pdf file and bonus. THANKS!

  • Bryan Ditterick

    I just finished the audio book and have begun my journey. I, like others on this forum, would like the bonus report. My email is [email protected]. Thanks Mike!

  • Bryan Ditterick

    Sorry, Sounds like there is a pdf file too along with the bonus report. It would be awesome to have both now that I’ve listened to the book. Thanks Mike!

    • Hi Bryan, the bonus report is the PDF being referenced. Sent it to you just just in case you haven’t downloaded it yet 😉

    • The bonus report you requested below is the very same PDF 🙂

  • matthew guimond

    I too can’t seem to locate the bonus report material. I have BLS on audible as well as paper back, in addition to by the year one challenge. Now if I could just get the bonus report… 🙂
    [email protected]

  • KimberleyUK

    Hi there, listening to the Audiobook on audible at the moment, can I please get the bonus report? My email’s [email protected]
    Thanks! Loving the book so far!

  • Simon Fox

    Mike, loving the BLS audiobook. I read BLS 1 too but wanted to reinforce / revisit it all. Can you please send me the bonus materials? [email protected]

  • John A. Rekart

    Mike, great book. Got it on kindle, but now I see there is a bonus report. Can I please get the report? My email is [email protected]. I love that you back up all your assertions with evidence and data.

    • Glad to hear you liked the science based approach. Sent you the Bonus Report. Enjoy!

  • Michael Mazzaroppi

    Hi Mike,
    Just bought the book via kindle a couple of days ago, and love it so far. If possible, can you please send me the bonus report? My email is [email protected]. I’m seriously thinking about purchasing the meal plan etc. Thanks!

    • Awesome! Happy to hear it. Sure thing.

      Sounds good man. It’ll really help.

  • Kimberly Wynne

    Hey Mike,
    Can you send me a copy of the bonus material as well? My email is [email protected]…thanks it’s so appreciated😀

  • Daniel Doumani

    Hey Mike, I love the Shredded Chef. I have a question. I tried to make the chocolate protein bars and they were an epic fail. I used all the correct ingredients and after a full day in the fridge it was still not solid. I tried putting them in the freezer but after taking them out they melted again. Perhaps I need to use Instant Pudding instead of the regular mix? I wish in the book you gave specific examples of brands you purchased, would definitely help a lot. Other than that, great material. Reading through all of your books, thanks again.

    • Hey Daniel,
      Try using less liquid and see how it goes. Glad you enjoy the books!

  • MIke

    Hey Mike! This is a two part question:
    Firstly, I just ordered the book via Amazon! Looking forward to it, I’ve been an athlete my entire life (28yo) but pushing hard through an UNBALANCED muscular system have caused many joint issues (5’10, 150lb). I’m currently scheduled to have knee surgery on Thursday to clean up some meniscus tear, and will follow with a 2nd knee surgery to for an ACL tear. I’ve done 5v5SL for a few months and had great results but the injuries prevented me from continuing. Is it better if I sit out and wait to fully heal up post surgery before attempting your workout? I probably wont be able to bare heavy weight via deadlift and I definitely wont be able to squat. What are your suggestions?

    Secondly, I saw that there’s a “bonus report” filled with a year’s worth of workouts, will I receive this workout information with the book purchase or is this something different on top of the book that I’ll need?


    • Mike

      I see now people have asked for the report as well, ha!
      My email is [email protected]

      Thanks again and would still really appreciate your comments on training with knee injury (both pre and post surgery [ACL/meniscus])

      thanks again!

      • Glad to hear you picked up a copy, Mike! Sorry to hear about all the surgeries…I’d definitely get doc’s clearance before attempting the BLS workouts. Upper body lifts should be no problem though.

        Check your email 🙂

  • Sam Sharp

    Hey Mike, just bought the book, can you send me the bonus book please mate? Cheers 🙂 [email protected]

  • Michael Koska

    Hey Mike, I just downloaded BLS on audible. I am curious as to how well this works for endurance sports (I play rugby). I was also wondering if you could send the bonus content as well. Looking forward to the book.
    [email protected]

    • Awesome! It does not specifically work on your endurance, but can help increase power and speed on the field.


  • eli

    Hey Mike,
    I just bought your book on kindle, can you send me a copy of the bonus material to my email address: [email protected]? thanks in advance.

  • Charles Churchill

    Hey Mike!
    I bought Bigger, Leaner, Stronger on Nook and was hoping that you could send me the 1 year bonus report that it mentions. My email is [email protected]

    Thanks Mike!

  • Andy fisher

    Hi Mike,

    Just finished my 1st read of BLS and would like a copy of the one year challenge. Could you send me a PDFs copy to my email – [email protected]. Great book, looking forward to the adventure that lies ahead of me.


    Andy (in UK)

  • scott

    I just purchased your book on amazon. But the only problem I have is I work out with kettle bells. I know that is not optimal for bulking but I love them so. Any suggestions. i try to do double bell squats and presses a lot to increase my load

    • Hey Scott, kettle bells are great, but, like dumbbells, you will be limited to what you can do. Dumbbell/kettlebell variants of the exercises can be used as replacements.

      • scott

        What do you mean? I can do pretty much do all compound moves. deadlifts,front squats,rack squats, presses. Isolation exercises would be difficult such as bicep curls etc. So I should just follow your protocol??

        • For one, you won’t be able to do weights as heavy as a barbell on those lifts. Ideally, have a barbell set and a power rack.

        • scott

          Hmmm I guess I am stuck as I have tried tradiitonal free weights and never cared for it. So I guess I Just keep doing what I have been doing. I would rather stay consistent.

  • Daniel Doumani

    Hey Mike, working my way through The Shredded Chef for muscle gain. Do you have any meal plans available that utilize meals from the book? Thanks!

  • Rocco Picciano

    Hey Mike, just finished reading Bigger, Leaner, Stronger. Great book by the way. I have been working out for about 6 years and while mainly to learn from trial and error with a little support from friends in the profession, I must say that some of the broscience that you debunked in this book I have gradually taken to be truth through practicing it for so long. It was hard hearing that some training techniques that I had become so reliant on and made a staple in most of my routines because so many people swear by them were actually detrimental to my progress. Anyway, it is much appreciated the work that you have put in to researching and supporting all of your material. Very eye opening to say the absolute least. After taking all that in, I am scrapping my prior beliefs and dedicating my next year of fitness to the practices in your book. Thank you for this – I think everyone should read this book for educational purposes whether they agree with the material or not.

    Question – I am starting with the 3 day a week routine and cutting diet plan/cardio a few times a week also. Given my profession, I am busier during 3 month spurts more so throughout the year than others. So, would it be okay to switch from the 3 day training regimen to the 4 or 5 day training regimen given my availability. And would it be better to complete a whole phase at either a 3,4 or 5 day training split before switching to another split in a different phase?

    • Thanks Rocco. That’s really awesome how you were able to absorb the info and dispel previously held beliefs to implement into your routines.

      Yeah, that’s totally fine to switch from 3-5 day splits. You can switch in the middle of a phase as well.

  • Ryan Seth

    Mike, can I please get a copy of the bonus report sent to my email? Thank you in advance.

  • Luke

    Well Mike what can I say? Week three, and after last week I was nervous about if I could progress after feeling some pain, but I guess it
    was just the body adapting, after the two day break the pain had gone and this week I’m making wonderful progress. What strikes me most about the Bigger Leaner Stronger program is that less really is more. The 4-6 rep range is perfect for me. You are working out your muscle in a very intelligent and practical way no matter what your skill level is. What’s more I’ve progressed superbly every week. That’s the real eye opener for me. Not doing crazy amounts of reps also minimizes the risk of injury. Just upping the weight 10lbs once you get to 6 reps feels right, feels natural. Gradually I’ve been dialing in the diet. I’m also doing some intermittent fasting with support from BCAA’s while in the fasted state so as to tap into those fat stores. My feeding window is then from 12-8.

    Q: Should I de-load at week 6, or should I just wait until the body naturally plateaus? Also can I get the bonus report?
    Cheers again Mike!

    • That’s great to hear! Glad you’re making progress and enjoying the workouts. Good work dialing in diet into your program too.

      You can wait to the 8 week mark for a deload week.

      Bonus Report sent. 🙂

  • DKB123

    Hey Mike …. starting to incorporate your HIIT cardio recommendations into my BLS program … any thoughts on cardio sessions on my two off days with the five day program? Good idea?

    Thanks … looking forward to the app.


  • Antonio Calhau

    Is this the right book for me? Im 20 years old, and im losing weight. I started this year from 83kg and i went to 79. And then i started 2/3 months ago freeletics bodyweight HITT program(3 days per week) and im currently 75kg, I did my macros but i never could reach them, especially protein and i think i lost alot of muscle too. I wanted to start weigh lifting, but continue doing HITT to help lose fat faster. I dont want to lose more muscle, i want to gain muscle and lose fat, but im not very experience with weight lifting.

    Is this the right book for me? Or you recomend me other one? I love your work!!

    • Welcome Antonio! Definitely you can benefit from this book. It will guide you through your weight loss nutrition, training, and even beyond that.

      If you have trouble hitting your protein, consider supplementing with whey.

      • Antonio Calhau

        Thank you!! i lost 4kg in 2/3 months, but i i just lost 1 to 2% more or less of body fat.. is that possible? its possible to lose must more LBM that body fat ? In a defice and HITT. Is the real problem the Protein that i never achive per day what i need?

        And thanks for the reply! i will buy that one in one week! or less if i can!

  • Rich Smith

    Hey Mike,

    Can I please get a copy of the bonus report emailed to me. I purchased the book on Audible

  • Hey Mike. I just downloaded the book on audible. How do I get the bonus materials?

    • Sent you an email, Jeff! 🙂

      • Chris Held

        Same here Mike! I actually bought the ebook on audible a couple years ago and just started it again. Can I get the bonus materials?

  • Michael Koska

    Hey Mike, I just finished the first BLS book. For those who don’t have it, get it on book rather than audio…. You’ll thank me later (unless it just collects dust). My big question is the lack of Power Cleans….. I’m just curious as to why you left them out and if you think they have a place in the workout.

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

      Power cleans just aren’t necessary for building a great physique, and the risk of injury is higher with them since they’re a more complicated movement.

      You can incorporate them if you want, and they do have their place in athletic training.

      Hope this helps! Talk soon!

  • Alexander

    I just bought the kindle e-book–can I get the bonus reports electronically?


    Hi Mike I just bought your book BLS, Just started to read it. Forgive me if you already answer these quetions in your book. I am on a Vegan Diet and have been for 2 years this to control my type 2 diabetes which is working my medication has come down fro 280 mg to 10 mg per day. And lost weight from 199 lbs to 164 lbs . i am 55 years old .
    my question is I can exercise at home i am doing Beach Body Body Beast at this time. if i join a gym i wont go as i travel great distances every day with my job. and leave eary am and get back anything betweeen 6.00 pm and 9.00 pm and this can change from day to day.
    Can you do BLS at Home??

  • Denis

    Hi Mike
    I just bought BLS on amazon can i get bonus? 🙂 My email is [email protected]. Best regards

  • Julia Inman

    Mike! Still living your book!! I’m 2 weeks out from my first competition and i’ve gone from 165 to 147lb in the last 10 weeks. Really struggling to lose belly fat still. I’m 5’10”, lifting 6 days a week and cardio 5 days a week now. I am down to 1400 cals this last week, made up of 123 carb 31 fat 158 pro. Do you think the protein is too low? If so what ratios would you ho for here? Im thinking of carb cycling the next couple weeks as energy pretty low but same time i’be heard a lot of hype about water retention and that cutting carbs then reintroducing couple days before comp works well, however i don’t feel i’m lean enough for that to make a difference. Would love your opinion on that. Thank you in advance, Julz 😀 https://uploads.disquscdn.com/images/5d585df74ff7146279882b292dac53d7cf29b36cc7c163d2cd06a8879b988d47.jpg

  • Javi De Leon

    Hi Mike, do you have the book in spanish? I really want to share to my family in Mexico, thanks!

    • Not yet, no. I’ll be looking into translations next year.

      • Javi De Leon

        Thanks Mike, I have told lot of friends in Mexico, I know this will be a big hit also there!!!

  • sajan sasidharan

    Hi Mike,

    Just finished my 1of BLS for male and would like a copy of the one year challenge. Could you send me a PDFs copy to my email – [email protected]. Great book, looking forward to the adventure that lies ahead of me.


    • That’s awesome! Yep. Can do.

      Glad to see you excited about getting started!

  • Sal

    Hey Mike, I bought the audiobook of BLS and am getting close to finishing. How can I get all the bonus material being referenced in the book?

  • Austin Roberts

    Hey Mike, I have been doing BLS for about 6 weeks now and I have really seen my strength improve greatly over the past 6 weeks. However, I have had a couple instances where my upper back and neck have tightened up pretty good to the point where I couldn’t move my neck side to side very well and had to see a chiro and massage therapist. I feel like it typically happens after a military press day and I am wondering if I am doing the military press wrong and/or if there are some other shoulder exercises I can sub in until my neck feels better where I won’t lose much progress on my shoulder strength. Let me know when you get a chance, thanks.

    • Hey Austin! Great to hear on the results you’ve been seeing on BLS so far. 🙂

      Sorry to hear about the issues you’ve had with your neck/upper back. In the meantime, I recommend trying out DB military press and see how it goes. I don’t recommend doing any exercises that cause pain or discomfort.

      To make sure you’re using proper form, check this out:


      Also, if you’re not already, I’d start doing these:


      Hope this helps! Talk soon!

  • Jim Andrews

    Hi mile been following your program for a while now, but have kind of hit a wall with deadlift and squats due to a slip disc (not getting any pain as such but don’t want to push to hard) are there any other alternatives I can do that will put less stress on the lower back but still hit similar muscle groups?

    Any advice would be much appreciated

    • Hey Jim, sorry to hear about your back. Has the doc cleared you for further lifting? A trap bar deadlift puts a lot less stress on your lower back. Hope that helps. Get well soon!

  • Sander

    Dear Mike! I am 20 years old and have a very hard time gaining weight and strength, is this book something for me?

    • Absolutely! It’ll teach you all about how to train, nutrition, and how to cut, maintain, or bulk.

  • Paul Tadak

    Mike, I am reading your book, Bigger Leaner Stronger, and I see you talk about egg whites and cooking with olive oil etc. The newer information is advocating for eating whole eggs, cooking with coconut oil, eating full fat version of yogurt and cottage cheese etc. Do you recommend this approach to eating?

    • If it fits into your daily macro targets, it’s not an issue. However, eating too much of those items makes it harder to fit in other things in your meal plan and easier to overshoot on your fat target.

  • Andy Yoeuy

    Mike! great book man. I just finished the second edition and it was great! just bought some legion products based on your recommendations as well. My question is, where can I find all the bonus report you mentioned in the book? i cant seem to find it online. you can email me at [email protected]

    thanks! i look forward to hearing from you and posting my results

    • That’s awesome, Andy! Glad to hear it. I’m sending you an e-mail.

  • john

    Hello Mike, I bought the audio book bigger leaner stronger. How can I get access to the bonus stuff? thanks for all the info provided in the book, really useful.

  • Mohamed el bakkouchi

    Mike! great book man. I just finished the second edition and it was great! .i’m gonna read it over and over awesome book man. My question is, where can I find all the bonus report you mentioned in the book? i cant seem to find it online. you can email me at [email protected]

    thanks! i look forward to hearing from you and posting my results

  • PD

    I will bet if you will take the challenge and reply to this one. i have always been skinny and everything I have tried has not helped to gain weight, let alone any muscle(s). It would help a lot of folks like me who are already skinny (underweight) but can’t gain weight or muscle.

  • Zeljko Markanovic

    hey mike,

    i just orderd your book i have a good feeling about it i thrust you mike!

    however what can i expect from the book that will make me leaner and bigger? are there feeding schedules? and workout schedules?

    • That’s awesome, Zeljko. From the book, you’ll get workout schedules, diet and nutrition for cutting, maintaining, and bulking, and well as the principles behind achieving those goals.

  • Tom Weis

    Hi Mike – I purchased your book on audible and have almost finished listening to it. How do I go about getting the bonus materials?

    • Great, Tom! I’ll be sending you an email shortly.

  • Deren Usta

    Hi Mike, Good morning!

    I have been waiting a long while to ask you this:
    I could ask anyone but have been waiting to submit to you as I trust you immensely. I like that you cut through the BS!

    Here goes:
    If losing fat is most optimal at a 20-25% deficit (500-750 cals below maintenance) then how do you complete a scaled drop of carbs/cals without going too low and stunting your motab? Do you basically start with around 10% below maintenance and drop from there?

    And what would be some tips for staying ripped after a successful cut, do you reverse diet?
    some say its nothing to worry about and that you could just go straight back to 2800 cals from around 2000 at the end of a cut?

    Also do you have any tips to stay more ripped as a long term venture. Say, eating 200-400 cals below maintenance week to week as a long term lifestyle just to be able to stay lean and go into a surplus on weekends without worrying etc.

    Looking forward to your wisdom



  • Zach

    Hey Mike, i grabbed the audio book. Loving it! Any chance i can grab the bonus material?


  • Hello I just bought your book and I just happened to be doing a lot of what you recommend with success Except I was using the 10-12 range. I’ve changed that now.

    My question to you is, when I work out a s, should I also do the in the 4-6 range? I do weighed ab workouts like weighed leg raises, cable oblique twist, and the lat machine ab crunch. Just 3 exercises!

    • Welcome! Glad to hear the book confirmed the things you were doing right, and that you still had some good take-aways from it.

      For abs, I recommend a mix of weighted (10-12 reps) and body weight:


    • Thanks very much, oh and I just finished the section of the book that goes over that! Haha anyways thanks alot man. PS. do your supplements ship to South Korea? I live here

  • Mark Badham

    Hi Mike I’ve just complete the audio, great book. The education content of the book is top class and certainly aids motivation and a deeper understanding, thank you for this. Could I have the bonus report?
    [email protected]

  • Cal

    Hi Mike, I just bought your book “Bigger Leaner Stronger” can you send me a PDF copy of the 1 year workout plan to my email [email protected].

  • Seamus

    Mike, excellent book. After endless years in the gym, I have finally made good progress over the past ten weeks after following your book. Now looking to progress for the next year – can you share the bonus report please? [email protected]

    Cheers! 😁

  • Brad Winterhalter

    i purchased the audiobook through itunes, is there a way to have access to the pdf’s

  • Johnny

    Hey Mike, have recently bought your book and have gotten to the Part of muscle growth. Now before I read further I was wondering if your book would cater to athletes as well, in terms of endurance?

    • Hey Johnny, you can adjust volume depending on how much cardio you’re doing for endurance events but sure, you can still follow the program and get great results!

  • Triggz

    Need bonus content, great book 📖 I love everything about it so far [email protected]

  • Zebulon Huitt

    Hello Mike,
    Just finished the book, already started the program. Super stoked. Can I get the bonus report? [email protected]

  • David

    Just about finished with the book. Can I get the bonus report? imwy2cool at gmail.com?

  • MJ

    Hello! I’m a lean female who isn’t looking to lose weight, but is looking to add muscle mass in the bum. When I lift heavier and max out at 4-6 reps I feel like I just lose inches. Will this help. I’m not concerned about thinner like the female geared version of the book. Slimmer waist, larger behind and rounded delts. I’ve competed in NPC bikini shows and have a lean foundation. I’m not looking to get so ripped that I lose my femininity or look like a body builder. Thoughts?

    • Hey Melissa! If you’re looking to add muscle mass to your glutes, take a look at this:


      The book will help, and also shows you how to eat for muscle development, maintenance, and cutting. Don’t worry, you won’t be losing the feminine look following this program unless that is the goal you’re shooting for and training for. You’ll be behind the wheel the whole time in control of how you want your body to look.

  • meshari

    hi iam meshari i am a man i have serious problem i have a loose skin i lose a lot of weight from 125kg to 83kg iam 182cm
    i wanna good program to ican add muscle to make my shape of body look nice
    any helps and palns to do that
    thank you …

  • Shashank Gupta

    Hey Mike,
    I just finished the book and am about to start my 1st workout today. Can I get the bonus report? [email protected]

  • Eduardo

    Hello, i just finished the book and i love it..BLS changed the way i think about trainning and dieting.. i HATE vegetables, do you have any option to substitute them? and if you could send me the bonus report i eouls love it ! [email protected]
    Cheers from Brazil 🙂

    • Eduardo, you can look up recipes that make them more palatable to you. There’s really no substitute, sorry!

      Bonus report sent! 🙂

  • Eddy

    Hello Michael–I purchased the book (I am very excited) thru this site by clicking “I want the book” and bought it thru Amazon. I was expecting the Bonus Report to come with the book but it did not. Can you send it? Or how do I get it. Thank you.

  • Ben

    Hello. I purchased this iBook and have a question. The 5 day plan in the book has you doing chest on both day 1 and day 5. That seems to conflict with the ideal frequency/recovery mentioned earlier even if I took two rest days between day 5 and the next day 1.
    Also, why would the day 5 upper body workout focus on chest? Would you advise using the day 5 upper day as a more rounded upper body workout?
    Thanks in advance.

    • Ben

      Also, if you can send me the bonus report I would appreciate it. Thanks again for all your efforts you put into this book.
      [email protected]

      • Day 5 works upper chest in the 8-10 rep range and does not overtrain your chest for the week. The added volume is very effective at building out your upper body.

        YW, and keep an eye out for my email!

  • Niko

    Just finished the book, second week in and I’m feeling great, thank you immensely. Was wondering if I could grab the Bonus Report, seeing as it wasn’t included in my Kindle purchase? Much appreciated, and thanks again. nikokozak at gmail.com

  • Jeffrey Smith

    Hi, Mike!

    Wish I had run across you many years ago. I found your book BLS and it’s great! Just got done reading it…couldn’t put it down because I know everything in it is true. I’ve been in and out of the gym for years. Long story short, I had a disabling injury (not exercise related) and eventually ballooned to 350#. In the last 2 years I’ve lost 150# and am so stoked for getting back in to it and to once again be firm, strong, and healthy. I know you’re going to help me make that happen through your publications. Thanks!

    I too, purchased the book from the Kindle store. Can you please send the report? [email protected]

    Yours in future health,


    • Glad to hear you enjoyed it, Jeff! Looking forward to seeing your success story. Will send you an email shortly.

  • Kieren Bainbridge

    Hi Mike! Really loved the book and like a lot of others purchased through the kindle store and am now trying to find the bonus report. If you could send me an email about how to retrieve it that would be great!

  • Vinod K.

    Hello, I came across this website while researching for exercises that I can do at home with a bench, barbell and some weights. I don’t really have time for the gym and I don’t have any dumbbells at home. im interested in reading this book but do the exercises and workout program need equipment that requires a gym?
    Sorry if I missed this info somewhere.


  • Mahesh Markuk

    Hi Mike,

    I am a follower of you, Legion Products are great. (Whey+ and Pulse are my favorite)
    Got the Audio Version of the book from Audible. Can i get Bonus Report content. here is my EmailID [email protected].

    Also for the Couple of order, i am unable to use code: MFL10. (Order ID 55150 and 53364)


    hi mike!

    I read the book and liked what you said and explained
    i am new in this exercise stuff and have a question, when i do a Set , shoud i do 4-6 reps of all the exercises and then i start a new Set doing all the exercises again right? or should i do the 4-6 reps, wait , 4-6 reps in the same exercise until im done with that set?

    could you send the bonus report to [email protected] ??? i didnt recieve it with the book


    • Awesome! Glad to hear it.

      That’s right. 4-6 reps, rest, 4-6 reps, rest. etc. 3 times (sets) until you’re done with that exercise.


  • Simion Habtemichael

    Hey Mike,

    my name is Simion. I’m a basketball player and are looking for a program that helps me gain muscle, strength and also helps me get more explosive for my sport. I have practice basically monday – friday and games on the weekends I want to workout 3 times a week before my basketball practice. I’ve been lifting weights for a about a year now and are kinda stuck with my progress.

    I want to aks you if this would be a good investment for me or a waste of time? (well I kinda already now you telling me it is good for me but i would like to know a little bit more about it and if it really can help me) I read over your website and liked everything I saw so far. I hope to hear from you soon and Im looking forward to it.

    Blessings and Thanks.


    Please refund my $95! I did not order this s*** I am 70 years old and I don’t want it! Why don’t you have a phone number to contact you!? Call me right away 937-926-5522. Please and thank you0

  • Logan Earnest

    Hey Mike,

    I’m a 15 year old kid, probably around 24% body fat, and lacking muscle in many areas. I do have time and access to a gym, but I needed guidelines as to how to do it. Your book has been positively reviewed to death and I’d love to try it. I know fitness usually panders to adults, but I will ask regardless. Could I use your program? If not, what modifications or other things could I do? I look forward to an answer.
    Thanks for your dedication to helping us all.

  • Doug

    Hi Mike, I enjoyed your wonderful books- Muscle Myths and Bigger, Leaner, Stronger – kindle version. Could you please email me your bonus report from BLS. It talks about calf workout A and B, I guess these are in the bonus report. Thanks for writing such thoroughly researched and fabulous books.

    • Happy to hear it! Yep, will do.

      NP. I’m glad you enjoyed it, and thank you for your support.

  • Jacob Lindaman

    Just finished Bigger, Leaner, Stronger. Great book. I feel like you are in my head, not just with great advice, but on asking questions, being a skeptic and digging for truth. Thanks for doing all the digging for me so I didn’t have to!

    For your leg day workouts you incorporate leg press. I work out at home and don’t have access to a leg press machine. What should I do?

    For your ab workouts you incorporate hanging leg raises and captain’s chair leg raises. I don’t have access to these either. What should I do?

    I often use ankle weights for laying-on-the-bench-leg-raises. Do you have any insight as to the safety of this movement? I’ve read it can over torque your lower back, but don’t know much about anatomy.

    Thank you sir!

    • Hey Jacob, that’s great you finished the book! Glad to hear you enjoyed it.

      Instead of the leg press, you can front squats.

      Pick up a pull-up bar if you can. Otherwise, the leg raises you describe is a good alternative. Perfectly fine. Instead of lifting your legs up and down, however, point your feet straight into the air and push them up.

      • Jacob Lindaman

        You are a gentleman and a scholar. Thank you.

        I apologize for the dumb questions and wasting your time. I had 5 pages left of the book where you suggest alternative lifts. Blah!

        • YW!

          Not at all. Feel free to ask any questions you have.

  • Val Soare

    Hey Mike,
    I just finished the book and am about to start working out today. Can I get the bonus report? [email protected]

  • Malcolm Pennix

    Hey Mike! I need some advice from you on what I need to do. So I naively thought I was needed a change in workouts, as BBLS got really hard when the weight got heavy. I switched to a super set workout, doing each body part once a week. It felt great at first, as it felt like I was building muscle. But near the end of the ten weeks I hit a wall, and my motivation and energy to workout was magically gone. I took a week off thinking that I needed a rest week to recover and get some great sleep. Well that was about a month ago, and today I decided to take another week off from training. The workouts are simply hard for me right now, to the point that my lifts are decreasing. My shoulders feel weak and in pain right now. I feel like I’ve taken a step back over the last few months and it sucks. I want to start your workout again next week. What do you recommend me starting out with, meaning structure of my workouts? Is there a way to get rid of this nagging pain in my shoulders? I love the gym, nutrition, and all that comes with this stuff. But right now I feel like I can’t motivate myself to make any progress

    • Time off will help. Sounds like you were overtraining:


      Rest up, and you’ll be back in no time. Start again with moderate volume as per BLS protocol and see how it goes before jumping into BBLS again. You can work in the 8-10 rep range initially as well, to test your shoulders. LMK how it goes!

  • Tommy De Luca

    Hi mike is That possible to have the bonus report. I juste bought bsl and its very Nice thanks

  • Tommy De Luca
  • Aftab Hussain

    Hey Mike, just finished listening to the Audible version of BLS, how do I get the simple food calculation that you noted in the book without trying to hunt for it in the audio again. I already have the Y1C pdf, from the link mentioned in the book. Now need to get the female version since I’ve convinced the mrs to try for 8 weeks at least!

    • Sweet! I’ll send you an email.

      Sounds good. Hope she enjoys it!

  • Jesus

    Hi Mike,

    I am Jesus from Spain. While I have read you book and am very happy with the results I wonder whether you have an Spanish version or plan to translate it so that I can recommend to my family and friends. They really need it.

    • Hey Jesus! I don’t have the book in Spanish yet, but I do have plans to get my books translated in several languages. I will get them done, as the deals come in to have them translated.

  • Mark jones

    Hi mike I’ve got most of your books and the audible version of bls, I’ve been on bls for 6 months. Making steady progress. Would it be possible to get a copy of the bonus report [email protected]
    Just want to say the pod cast you and rip did about strength was so good. Is it possible to stay on bls while hoping to get into powerlifting down the road. Cheers for your amazing output keep up the good work.

    • That’s awesome! Glad to hear you’re making good progress. I’ll shoot you an email.

      BTW, you can do BLS while working toward powerlifting. Several exercises overlap.

  • Glen

    I purchased BLS 2 weeks ago but didn’t receive the bonus book with a years free workouts (reffered to in the book) or the spreadsheets. Was this meant to be a hard copy or digital?
    In advance thanks Glen

    • Hey Glen! It’s a digital download. Sending you an email now.

  • Aaron

    Hi Mike,

    I just picked up your book from amazon and I’m enjoying the read. I’m confused however by the set ranges for the three day training plan because the numbers didn’t match up and exercises seemed to be missing. I cross referenced it with the electronic copy you have on Scribd and those numbers match up and there are additional exercises that aren’t listed in my paper copy. Both say they are the second edition. Are there different copies of the second edition in print or might I have gotten a misprint? Have you heard of this issue before? I can send a pic of the page if it would help.


    • Hey Aaron!
      Shoot me an email so I can take a look. Sounds like different versions.

  • Gary C

    Hi Mike,
    I purchased your book on audible and love it. I was wondering is there any way I can get the pdf’s in the bonus report that’s mentioned throughout Bigger Leaner Stronger? My email is [email protected].
    Thanks for your help!

    • Hey Gary, happy to hear you’re enjoying the book! I’ll shoot you an email soon.

  • Micker

    Hi Mike,
    I’m worried about my squat, I’m doing the bls program but having trouble getting my squat form down, should I stay on bls or move to something like starting strength or stronglifts so I get more practice at squating. I really enjoy bls but I’m worried about doing some damage. Cheers mike

    • Hey hey! You can definitely do the BLS program, just practice form with lighter weights. You don’t have to practice only on leg days either. You can use a PVC pipe, do air squats, or just the barbell.

      Check this out if you need help:


  • Leonardo Marques

    Hi Mike,
    I just finished the book and am about to start working out today. Can I get the bonus report? [email protected]

  • Aaron

    Hi Mike,

    I bought BLS on Amazon and have really been enjoying it. Would you be able to send me PDF’s of the free bonus report that’s mentioned throughout the book?

    [email protected]


    • That’s great, Aaron! Happy to hear it. Yep. I’ll email you.

  • Mike

    Hi Mike,

    Bought your book last week and am halfway through – what you say is really eye opening! I’ve been on the high rep low weight workout forever, and, just as you predict, have seen relatively little results. I can’t wait to start a new way to work out by following your tips. I don’t have a workout buddy and am thinking getting a personal trainer could help with form and having a reliable spotter,. Is this a good idea, and do you have any recommendations on how to find a great trainer who understands his stuff (and doesn’t make me do dumb workouts)? As you said, the training industry seems filled with so many people who aren’t professional and I’m not sure how to find the gems.


  • David Iadeluca

    Got the audio book and it is great. I ordered the paperback so i can see the pictures and read it over and over. Can i get the bonus material that you mentioned in the book. BTW the audio reader is great. I really enjoyed it. thanks…dave
    [email protected]

  • Shakil

    Mike, I need your help. The short story is that I am a doctor that works all the time, and when I’m not working then I have 2 small kids and a wife that I try to spend time with, and help with regular chores of daily living. There is a local gym which has everything I need but planning and scheduling 2 hrs of uninterrupted time 3x/week is setting myself up for failure. (I’ve tried many different permutations of how many times a week to work out and changing up the different times during the day to work out – all with substandard results). I know that all successful people are good at being flexible and adapting to their circumstances. A lot of my downtime however is in between patients or during the lunch hour. I know you commented in your book that while you travel you usually can get a great workout with a doorway pullup bar and by doing pushups, but you didn’t go into details. I’m sure I’m not the first person who approached you with this question, but there are days when I planned to go to the gym but because of some emergency I got stuck in the hospital all night. Sometimes I have loads of downtime in between patients, but all of that time is lost because the only thing I know how to do is with the weights at the gym. If I had a blueprint of what home/office workouts I could do to substitute the workout plan in BLS, than I could really do a lot of damage control on the days my workouts are interrupted. There are plenty of body-weight workout and calisthenics plans out there, and I’m sure I could rig together a regiment of pushups, doorway pullups, and bodyweight squats, but I want to know how YOU substitute weights and what YOUR advice is (because I believe in your philosophy of heavy weight, low rep, compound exercises, emphasizing military press, bench press, squat, and deadlift). After reading your books, everything that is out there is “broscience” unless YOU validate it and say it is acceptable, according to your evidence and research. I don’t want to get caught in workouts where I work very hard but ultimately make minimal gains because what I am doing is ineffective. Can you please develop an article on the emergency workout plan when you can’t make it to the gym? What can we do at home? How do we substitute those 4 exercises? What are some minimum pieces of equipment we can keep at home or office to perform an effective once-in-a-while substitute workout for each of the body parts? This would be GREATLY appreciated. I don’t know if a solution exists, or if this is something you can address. All I know is I am tired of taking one step forward and 3 steps backwards. Thanks.

  • sanjay lohar

    Hello sir,
    I’m an indian. In our food there are lots of carbohydrates and moderate protein so how we build depends upon what we naturally eat due area wise considerations plz help me

  • C Klaa

    I purchased your book on
    audible, could I please receive a copy of the digital bonus report?
    [email protected]
    Thank you and love the book

  • David Shifflett

    Just bought the 2nd edition of Bigger Leaner Stronger on amazon. Could you send me the Bonus 119 page 1 year challenge bonus report
    [email protected]
    Thank you

    • That’s awesome you picked up a copy of the book! Yup. Sure can.

  • Olumide Isiavwe

    Hello Mike,
    Have your audio book. How do I get the bonus report?

  • scott

    Hi Mike. Just received your book from Amazon. About 70 pages done already! Good stuff! Looking forward to seeing some good results! I’m in my early 50’s so should be interesting.

    Would you please send the bonus report. I’d like to see what that is all about too..

    thank you!

    • Nice! Glad you’re enjoying it. Will do on the Bonus Report.

      YW 🙂

  • Sebastian

    Hi Mike. Just Bought your book from Amazon. Can I pls get the bonus report? [email protected]

  • Travis Dahlton Smith

    I bought the audio book BLS second edition from audible in 2015 (release date 3.2013) and now you are releasing a new edition September 2016 which also happens to also be the second edition.

    I’m terribly confused. Could you clarify?
    Also, will there be an audio updated version and if so when will that come out?

  • Lars

    i have the Audio Book but miss the bonus report to have to the workout plans.How can i get them?

    • Hey Lars! That’s great you picked up a copy of the book. I’ll be sending you an email shortly.

  • Michael Young

    Hey Mike. I also bought the audio book on Audible and would really appreciate access to the bonus report. Any way I can get the bonus report?

  • Chris L

    I finished the book and have already gained a few lbs. I have been working out my whole life. My question is at what point can you no longer increase weight? There is of course a ceiling and especially for naturally lean people. When that happens, do you just stay in maintain mode? Also, is there any point you would recommend biceps and triceps twice a week?

  • Argiris Tzimpilis

    hi mike,i bought bigger leaner stronger from audible and listen everyday 5-7 hours at work(bluetooth on my bike)congrats,i want your help
    did not have bonus can you sens me a link to download it?or email it to me [email protected]
    also bought audio book beyond but i have to finish bls to start beyond,wish for more great books…from you

  • Joey Agostinelli

    Hey Mike, I got your book on audible and was wondering how to get the downloadable pdf that comes with it? 3/4 the way done with the book and im loving it, it’s helped alot. Please let me know how to get the pdf, my email is [email protected]. Thanks!

  • Benedetta

    Hi Mike, I’m Benny I red few articles and they are really interesting. I’ve trained for an year and I did not gain that muscle mass I was hoping to. I don’t know how to train or to eat properly and I need your help. I’ve noticed it is for males :,( have you got anything for a girl??

  • Jeff Boyer

    Hi Mike, I do the 4 day a week workout. I’m getting bigger, leaner and stronger. I do the “must do” compound exercises but in your book you say it’s good to mix up the little stuff, something to that effect. What does that mean? For example I do seated tricep presses. Should I do a different exercise to reach my triceps every so often, change it up? Like a different rotation of exercises for triceps? Instead of barbell curls something else, etc..?

    Also, I have some more personal questions, could we email and just you and me get it?


    • Hey Jeff! That’s great you’re getting good results on the program. Shoot me an email and I’ll answer everything there:
      mike at muscle for life dot com

  • Hunter Biles

    I’m most of the way through your book on audible. Really enjoying it. I’ve been in the gym for years but have still learned quite a bit. Currently I only have 2 days a week to go to the gym due to the fact that my wife and I just had our first baby. I’m curious what you would recommend for this situation. Thanks

  • Christian Ouellet

    Hi Mike, i bought the ebook on amazon and l read on this forum that we can have a bonus section? Is it possible to have it? [email protected]
    Thanks… i have some question about the cutting diet, i will write it to you on your email.
    Nice job!

  • prit

    Hey Mike! just purchased Phoenix for the first time. I weigh 180 lbs now. (lost 5 lbs since starting BLS challenge a month before). What should be realistic expectations from Phoenix? Should I expect to see more muscle definition in a month or will it just suppress my appetite for a while. I exercise regularly, eat clean and do crossfits twice a week.

    • Hey hey! Cool you picked up some Phoenix. 🙂

      You should expect both faster fat loss and a suppression in appetite making it easier to stick to your diet.

  • Casey

    Mike, I have a problem… I am obsessed with your book “Bigger, Leaner, Stronger”! I can’t put it down; you have a great way of explaining things and it truly feels like you have the heart of a teacher. With that being said, I was a bit too quick on the trigger and I purchased your book on iTunes as an audible book. I find myself wanting to highlight or see some of the bonus features you reference. Any way that I can get the workbook, bonus features you mention? Additionally, the calculations you go over on how to figure up how many calories you burn in a given day as an example can you find that on your website? Your food tracker that you built, do you have a link to that as well? So many questions, this has become my new obsession, can’t wait to hear back!

    • Welcome, Casey! I’m glad you’re loving the books! Shoot me an email with all your questions. I’m more than happy to help 🙂

  • Micker

    Hey guys, you do such great work here at mfl.(I would be so lost without mike and the team). Can you start cutting while your on a deload rest week. Just finished my first bulk now having a rest week just unsure on if I should start my cut while on a rest week Thanks for your time

    • Thanks, Micker! I really appreciate that. Yes, you can start cutting during your deload week.

  • Mateusz

    Hi Mike!
    I had read your books (BLS/BBLS) on kindle and then I heard rumors about Polish translation of Bigger Leaner Stronger. Can you tell me when reveal is planned ?
    Your books helped me a lot and I’d love to see them on my bookshelf!


    • Thank you!

      The publisher is WYDAWNICTWO JK but I’m not 100% sure when they are rolling it out. If you shoot them an email they’ll be able to tell you!

      • Mateusz

        We have to wait till spring, not so long 🙂

  • Sam

    Hi Mike!

    Just wondering if this program you’ve designed is applicable for guys who only want to do bodyweight based workouts (or minimal equipment, basically just doing stuff at home)?


    • Hey Sam, you can supplement your bodyweight training with the weighted exercises in BLS. And, if training with minimal equipment is ideal for you, BLS works as well.

      • Sam

        Great, thanks Mike.

        • YW!

          • Sam

            Actually one more thing haha
            I’m 18, so should I expect bigger gains as I get older and fill out as I keep up with your program?

          • Ultimately, your genetics is what will limit you. You can make tremendous gains now and through the years until then!

  • Abdullah Khan

    Hi Mike

    I bought your BLS book from my iPad but did not get the bonus one year workout. How can I get that.


    • That’s awesome you picked up a copy of BLS! I’ll be emailing you shortly.

  • Robert Ledbetter

    Hey Mike,
    I’m in search of some advise. I’ve been reading BLS and i love the concept and it makes perfect since. My issue is trying to apply it to my schedule. I’m a paramedic and work a 24 on, 48 off schedule, which makes anything difficult. Sleep isn’t always an option, planning meals is a major task. If you could email me i would love to hear your input on how to improve and move forward. [email protected]

  • Nick

    Hey Mike,

    I’ve bought Bigger Leaner Stronger and am looking at doing the 5 day program. I intend to workout from home where I’ll have access to a barbell, dumbbells and a pull up bar. Some of the exercises in the program involve various gym equipment that I won’t be able to use, namely: the Face Pull, Lat Pulldown, Calf Raises (standing and seated machines) and Leg Press. Are there any alternatives for these I could use with the equipment I have?


    • Hey Nick! That’s great you’re about to start the program. The Bonus Report will have a list of alternative exercises for when you have equipment limitations. Sending you an email.

  • Ray Preisler

    Hi Mike,
    I’m considering purchasing your book, the basic premise makes sense to me. Everything I’ve tried in the past just does not work. I have 2 concerns about the heavy weights. 1. I’ve recovered from back issues (herniated discs) and definitely do not want to re-injure myself. Is there a significant tendency for injury with this program? 2. I’m at a crowded NYC gym and would find it difficult to have a spotter when lifting. Can this program be done safely without the use of a spotter?

    • Hi Ray, that’s great you’re considering picking up BLS. I recommend working on your form before engaging in any heavy lifts. You can also consider alternatives such as a hex bar deadlift and hack squats, which will take some load off your back.

      A crowded gym should be easy to find a spotter in! But, you can safely do the program without a spotter. Rack the weight 1 rep early or when you do not feel confident in the next rep.

      • Ray Preisler

        Thanks for your response, Mike. I’m going to pick up “Starting Strength” along with your books BLS and Shredded Chef. Have the size issues with the “1 Year Challenge” been resolved? The spiral bound version seems like the one to go with if it’s the right size now. Many thanks.

        • YW! I haven’t changed the size of the 1YC yet, but it’s something I’m looking at doing for the next print run.

  • Michael Wade Presley

    Hi I bought your book, listened to the audio book too. I just decided to start. I got my measurements, calculated my BMR, and got good education on macro nutrients. I am excited about the future me. I had to get the psychological me and the physical me on the same page. Your book did that in the chapters on will power. Just wanted to say thanks.

    • That’s awesome, Michael! I can’t wait for you to get started. Glad you enjoyed the book and got a lot out of it.

  • Walrus

    So i bought this book (Bigger leaner stronger) a while back and just starting using the recipe book (Shredded chef). With the help of a PT and doing a couple of sessions a week by myself (following your book) my body has never looked so good. Still not at my goal which are not so much being big but being strong and agile for football. My physio commented that it’s the best shape i’ve been in and i have some serious definition in the upper body now, actually getting lots of comments about it. What i love about the book is the simplicity, it’s much simpler to get a nice physique if you know what you are doing! Also went and also purchased the vegetarian cookbook as i was impressed with 90% of the recipes i have cooked so far.

    Great books would recommend!

    • Awesome! That’s so great you’re seeing amazing results and continuing to make progress towards your goals. Keep it up!

  • Ray Preisler

    I’ve purchased BLS now and wanted to know if the “1 Year Challenge” book is applicable to a 3-day/week workout schedule? Also I saw a lot of comments on Amazon about the size of the spiral-bound version. Has that size issue been resolved? Thanks.

    • Thanks for picking up my book! Yup, the 1YC includes a 3-day split to follow.

      The size of the book hasn’t changed, but that is something I’m looking at doing next print run.

  • Mark Dewar

    Hi. I have just finished reading BLS and am about to start lifting in earnest. My issue is I had back surgery 5 years ago and knee surgery 2 years . My back tends to be fine but I do still get occasional pain from my knee. Whilst I think I could do deadlifts I am a bit nervous about squats (even with proper form). Is there any alternatives to squats you would recommend or should I just concentrate on proper form and stick with them? For info I am a 37 year old male.

    • That’s great you’re starting on the program, Mark! Concentrate on proper form, do some mobility work, and you can also consider lifting in the 8-10 rep range. You’ll also find a list of approved exercises in the Bonus Report to substitute for the squat if it doesn’t feel comfortable.

  • Ethan

    Hey Mike, ordered my copy of BLS and I’m itching to read through it this weekend so I can hit the gym first thing Monday morning! Quick question; would it be possible for me to get the bonus report even though I ordered from Amazon? Thanks, and I can’t wait to get started!

    • Awesome! And yes, I’ll be sending you the Bonus Report.

  • shawn

    i got the book via iTunes (audiobook) and i listen to it driving in and out of work so i was wondering how i go getting a paper based copy of the bonus report?? it would make it a lot easier.


  • NaijaMan

    I was thinking of getting the book on amazon, but some of the reviews made me think a little. Is the book honestly something to consider or is everything i need on the website. And is the book reliable and not just a scam, cuz i don’t want to get cheated on again. 🙁

    • All the info you need is available on this site through different articles, but if you’d like to have everything you need to know about training and dieting to build muscle and lose fat in one place, you should pick up the book. 🙂

    • Mike

      Excellent book. You will not be disappointed. Definitely not a scam.

  • Mike

    Currently at 90kg and wondering if I should bulk or cut? What would you recommend? Reading your book at the moment and it’s great! Keep up the good spread of knowledge 🙂

  • Chris O’Brien

    Got the book (Kindle and audio) and am loving the program! I just completed week 3 and will start week 4 on Monday. The 1 year plan is such a help. The 1 year plan I downloaded didn’t have the strength weeks included. How would you layout the strength week for a 4-day plan?

    • Awesome! Glad to hear it, Chris! Strength week is the same for 3, 4, and 5-day splits:

      DAY 1
      Barbell Squat – Warm-up sets and then 3 working sets
      Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets
      Barbell Deadlift – Warm-up sets and then 3 working sets
      DAY 2
      Barbell Squat – Warm-up sets and then 3 working sets
      Flat Barbell Bench Press – Warm-up sets and then 3 working sets
      Barbell Deadlift – Warm-up sets and then 3 working sets
      DAY 3
      Barbell Squat – Warm-up sets and then 3 working sets
      Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets
      Barbell Deadlift – Warm-up sets and then 3 working sets


      DAY 1
      Barbell Squat – Warm-up sets and then 3 working sets
      Flat Barbell Bench Press – Warm-up sets and then 3 working sets
      Barbell Deadlift – Warm-up sets and then 3 working sets
      DAY 2
      Barbell Squat – Warm-up sets and then 3 working sets
      Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets
      Barbell Deadlift – Warm-up sets and then 3 working sets
      DAY 3
      Barbell Squat – Warm-up sets and then 3 working sets
      Flat Barbell Bench Press – Warm-up sets and then 3 working sets
      Barbell Deadlift – Warm-up sets and then 3 working sets

  • Seba Schaffner

    Hello, in BLS book, when you talk about working sets, from 4 to 6 repetitions on day 1 (for example) and then you will do the same exercise on day 4 or 5, but you recommend 8 to 10 repetitions. That would be with a lighter weight? Or with the same weight?

    • Seba, on Upper Body day, 8-10 repetitions is performed with a lighter weight.

  • Chad Singleton

    Hi! I’m through Phase 3, and already down 20lbs and feeling great using your program, so thank you!
    Quick question, in The Year One Challenge, for Phase 4, on day 4, legs, Barbell squat is listed twice. Should one of those be Front squats, or am I reading it wrong?
    Thanks again, great program!

    • Excellent work, Chad! Congrats on dropping 20lbs.

      That’s correct. 6 sets of Barbell Back Squats.

      Glad you’re enjoying the program, and keep up the great work!

  • Tom Barlow

    Hi Mike, bought your book and just about to start training again using your exercises. Quick question, I weight around 165 pounds and have about 13/14% body fat so am in a position where I could do with building a bit of muscle and losing fat. Would you recommend doing this in two phases or will having a slight calorie deficit with a high protein intake build lean muscle whilst burning fat!

    • Welcome, Tom!

      I suggest cutting down to 10% first before bulking. This is ideal for several reasons: it preserves insulin sensitivity and hormonal balance, it allows you to maintain a calorie surplus for many months before having to reduce body fat levels, and it saves you from long, grueling cuts.

  • Chad

    Hi Mike,

    I’ve been reading through your site and following you on Facebook. I am very impressed with your knowledge and the programs you have developed for people to lead a healthier lifestyle! I would like to begin one of your programs but am wondering which book I should begin with? I am 43 years old, 6’3 and 295 lbs. My goal is to lose weight and get lean vs. bulking up. I do have some arthritis that’s starting to get the best of me but am willing to put the work in. If you can lead me in the right direction it would be much appreciated. Thank you!

    • Hey Chad! Thanks for the kind words and support. I really appreciate it. I suggest picking up Bigger Leaner Stronger, which will give you all the knowledge you need to help you lose weight and get lean. Hope that helps!

  • disqus_dlxjfuWvLy


    I’ve purchased the BLS and did not get the Year One Challenge for Men upon registering from the Kindle app on iPad. I am keen to read and view the full year programs and interviews. I’ve also purchased the BBLS on Kindle and upon registering my email address on the Kindle app for iPad, the email link for the BBLS Challenge returns with an error “Can’t find server”. Could you please send me the two bonuses as described.

    On another note, could you please clarify if my understanidng is correct that the BLS workouts are 4-6 reps but to do 8-10 reps for the Upper Body rotuine only (Day 5 on 5-days or Day 3 on 4-days program).

    Thank you for your help.

    • Hey Gavin, that’s great you picked up a copy of BLS and BBLS! I’ll be emailing you shortly.

      On Upper Body Day, 8-10 reps is only for the incline bench.

  • Nellis Barnard

    Hey mike
    I have been training a while now and manely doing bodybuilding style workouts . I am thinking of buying your book but was wondering how much will I be training with the program because I really enjoy training

  • Erik Stoel

    Hi Mike,

    I bought the Audiobook from Audible, but i didn’t get the bonus report. How can i get the bonus report?

  • Jeff Deel

    Hi Mike,

    Still not all the way through the book yet but have some questions. I look like a smaller Cory here on your success stories. However calculations state that my body fat is around 21%. I only weight 160, small guy but have built upper body muscle. Calculations also say that my BMR is 1682. Based on what your book states I should cut to get to 10% Body fat then bulk. However, in Cory’s story he bulked up first. Really not sure where to start…Any guideance?

    • Welcome! At 21%, I strongly recommend that you cut down to 10% first. This is ideal for several reasons: it preserves insulin sensitivity and hormonal balance, it allows you to maintain a calorie surplus for many months before having to reduce body fat levels, and it saves you from long, grueling cuts.

  • J Nalup

    Hi, Mike. Great material; I’m excited to embark on your program, having been through a lot of other regiments in the past. Question, I’m doing the cutting plan and I’m left feeling hungry in between meals. I’ve spaced the meals about 3 hours apart (4 hours in a couple of cases). Is this normal because I’m changing what foods I’m eating and my body just isn’t used to this? Or should I not be feeling hungry in between? Thanks.

    • Awesome! Glad to have you on board. Assuming your macro and calorie calculations are correct, a cut can leave you feeling hungrier than you’re used to. You’ll become accustomed to it over time, but we can make some changes to maximize the feeling of fullness. First, choose foods that are bulky with fiber and water. Also, drink lots of fluids (0-calorie, please!)

      Hope that helps!

  • Marcelo Binda

    Hi, Mike. First of all, thank you so much for the amazing book. It really changed the way I deal with weightlifting and now I look forward to my sessions. I have a question regarding the one year challenge. I’m currently doing the 5x a week plan, but I also practice martial arts twice a week. In order to have to full rest days, can I move the workout sessions to the days I train martial arts (morning and afternoon, respectively) or is it too much? Thanks.

    • You’re welcome! That’s great you got a lot from the book. Martial arts twice a week on a 5 day split shouldn’t be too bad. You can reduce it to a 3-4 day split if you feel like you need the extra rest. Doing both weights and martial arts the same day is OK too.

  • Alex Mihajlovic

    I was 400 lbs. at 6’1 about 4 years ago. I am down to 298 today. My goal is to get to about 240 lbs. I am 57 years old. I want to know if there is a way of dealing with the excess loose skin without surgery.


  • Dan

    Hey Mike,
    I just finished reading your first book and had a question about my diet. To start, I’m 263.2lbs, 37% BF (figgin’ huge). Based off your “Cutting” section on diet, here’s how my math breaks down:
    263.2lbs = 119.4Kg
    37% BW = 75.2Kg of LBM
    BMR = 370 + (21.6 x 75.2) = 1994.6 calories
    Daily Calorie Target = 1.2 x 1994.6 = 2393.5 calories

    Macro breakdown of 40/30/30 is as follows:
    239.4g Protien / 179.5g Carbs 79.8g Fat

    Am I right so far? Because this is where I start to struggle. According to the book I should have 30-40g Protien and 40-50g of Carbs prior to working out and then another 30-40g Protien and 119.4g (1g per Kg of body weight) of carbs after working out. The protien part I get, but if I do that for my carbs, I’ll have had 159.4-169.4g of my carbs in just these two meals. That’s anywhere from 88-94% of my carbs for the entire day. So I thought maybe you meant 1g per Kg of LBM, which puts me around 115.2-125.2g of carbs. That’s more doable, but it’s still 64-69% of my daily carbs. That seems high to me. Am I missing something or is my math right?

    Thank you for your time and I really enjoyed the book. Being an engineer, I like to see the details behind why something works and this is exactly what your book did for me. I’m really looking forward to making some major life changes and I’m grateful for your knowledge and expertise. Excellent work, and thank you again.

    • Nice work on your targets, Dan.

      With fat loss as your goal, I strongly recommend that you train fasted:


      That means no pre-workout nutrition and no food or drink containing calories 4-6 hours prior to training. Don’t sweat downing all that immediately after a workout. A simple shake with 20-40g protein and carbs will do. Just be sure to hit your targets at the end of the day. What’s most important in a cut is that you are hitting your protein target and staying below that calorie target each day.

      Glad you got a lot out of the book, and are making major life changes! Keep up the great work.

      • Dan

        Thanks for the response, Mike! I have incorporated the fasted training into my plan now. 4 Days in, and feeling pretty good. I think that what you’re doing here is great. Thanks again!

  • Sean Casey

    Hey Mike,

    I had elbow surgery to repair a torn tendon 3 weeks ago. I’m looking to get back in shape, but can’t lift with my arm for a while. Any recommendations for HIIT workouts I can do in the gym in the meantime to lose weight? Thanks.

  • Dave


    I bought BLS on Amazon last week. Starting program this week. I’ve been reading about the Special Bonus Reports on your site. Is it possible for me to get those? Ive been doing p90x at home w a complete set of dumbbells, bench, etc. Hoping I can continue working out at home & would like to see what you recommend for alternative lifts.

    • That’s great you picked up a copy of BLS, Dave! I’ll email you shortly.

  • Xavier Yankey

    A question or two for you! I have made it most the way through your book and thank you for it all!

    I am a male weighing in at 145 and am unsure if I should cut or bulk first. I ordered a caliper so that should be here soon. And my your cutting formula I should be hitting around 1566- would this seem accurate? I’ve always heard that your body type plays a point too and some “types” hold fats differently. Another myth?

    Lastly, the gym I go to only has smith machines for presses. Is that okay? I appreciate your time! Thank you!

  • Jeremy Berger


    I purchased the audible version and am really enjoying it so far. The special bonus report keeps being referenced, how can I obtain that?


    • Awesome! Glad to hear it, Jeremy. I’ll send you an email about it soon.

  • Ron Stevens

    Hi Mike … is this program appropriate for my son who is about to turn 15 or is he too young?

  • Chris Mendoza

    I bought BLS on Amazon a couple of days ago and have been reading about the Special Bonus Reports on your site. Is it possible for me to get one?

  • Quentin

    Hello Mike ! My english isn’t good.. So maybe you prepare a french version ? ^^

    • I don’t have any plans for translating the book into French at the moment, but if a publisher offers a translation deal, I’ll look into it.

  • Steven gray

    Hi mike…i just had a gastric sleeve surgery and ive lost about 120lbs…im still very much over weight at 325lbs…i have a lot of fat and flabby skin on my body still…can your program work for me?

  • zed

    Hello mikee.. do you recommend that I do stronglifts 5×5 in order for me to get stronger before I follow the split laid out in your book? Or can i get stronger in your program?

    • Welcome, Zed! You can get started with BLS without starting Stronglifts 5×5 first. You will definitely get stronger on my program.

  • Christian Baumgartner

    hi mike.
    I am on the 5 day split .
    On upper body day can i switch the incline bp for example deadlifts in the 8-10 range?
    nice greetings chris.

    • That’s awesome you’re on the program! I wouldn’t recommend any more deadlift volume, honestly…

  • Martin Gofi

    Hi Mike,
    Recently purchased and enjoyed bigger leaner stronger and it has totally changed my mind on a lot of things, I’ve been doing calisthenics for about 4/5 months now and was convinced that was the way to get me into shape after a few years of uneducated lifting with no results. I’m around 11/12% bodyfat now and I do owe calisthenics to the shape I’m currently in but after reading your book I’ve been converted back to lifting weights. My question is I can only get to the gym 3 times a week so am going to perform a push pull legs routine from your workout log (the year one challenge). I still want to perform calisthenics work but am struggling to work out some kind of routine in which i can include this e.g. Muscle ups levers etc.
    Would be great if you could give me some advice. Sorry for the long post. Thanks

    • Thanks for picking up my book! Awesome job on getting to 11-12% BF using calisthenics.

      I hear you on trying to fit both calisthenics and weight lifting into your routine. How about you follow the 3-day split and then do calisthenics 2-3 days a week? You can put together your own routine or you if you prefer, I have a bodyweight routine:


      Hope this helps! Talk soon!

  • Brandon Dabling

    Hi Mike! I’ve been on the BLS program for two weeks with a friend, and we are both seeing great results cutting. I don’t see in your book that exercise should affect caloric intake. Is this right? Should I not bother logging my exercise on my phone app? If I do log it, should I adjust my macros proportionally or should I just try to eat a certain number of grams of protein, carbs, etc per day based on my weight.

    Thanks for the great book!

  • Noe

    Hola!buenas noches!se podrá comprar el.libro en español?gracias!!

    • Sorry, it isn’t available in Spanish yet. :/ Hopefully soon!

  • Eduardo

    Hi Mike,
    Just starting to enjoy your book, looking foward to finish it asap and start de program.
    Wanted To ask you , if you have any experience using ursolic acid as suplement or what do know about it….

  • Jason

    Hi Mike, i am doing the year one challenge for men and i dont like carrying that big book around, do u have an app that has ur workouts in it?

    • Sure do! Check out http://getstackedapp.com/

      • Jason

        Do u have that app for an android

        • Not yet, Jason. I launched with just iOS because that’s where the majority of the money is, and I need it to fund all the further development that I want to do ASAP (at least $500K worth).

          That said, the launch has gotten off to a great start, and assuming it continues to do well, I will DEFINITELY be bringing Stacked to Android sometime this year.

          Stay tuned, and thanks for your support!

  • Adam Phillipe

    Hey Mike – Read your book and had a question on adapting your macro suggestions towards a more high fat low carb approach. What would be your suggestions (in terms of calories by bodyweight) for someone who’s fat-adaptive and using fat for energy instead of carbs, and would there be a huge loss in results that could be achieved long-term?

    • Great you picked up BLS, Adam! As long as you’re hitting your protein and calorie targets, you’ll do just fine.

      • Adam Phillipe

        Good to know and thank you for your response! Could I get the bonus content emailed to me by chance? I tried the link the e-book came with from Amazon but I never received anything after submitting my email address.

  • Raj

    Hi Mike,
    I’ve been trying to use your book to kickstart my training and diet. The book is great and the information pretty lucid and helpful. However, I have reached a block in terms of diet – as I am vegetarian, I am not able to achieve the p:c:f ratios you put forth in your book and keep to the calorie deficit target. Using only vegetarian diet leads to overconsumption of carbs no matter how much I try. Even adding eggs and whey has not helped. Any suggestions to overcome this problem? Regards.

  • Jet Wilson

    Hey mike,
    This book is the one thing I have been looking for.
    Thank you for putting so much effort into your work.
    It’s daunting to realise that I have been training wrong for 10 years, but at the same time I’m so excited to correct myself.
    The only thing is, I bought your book in the audible app and have no idea how I can get hold of this bonus report.
    Will I need to buy this from you?
    I’m happy to I just can’t see it on your website.

  • Gian Marco Montanari

    Hi Mike,

    I had a question about the levels of protein recommended. Some sites say that it can harm your kidneys. Any insight on that or research you can point me to? Also, I’m half way through the book and loving it. I didn’t order it on the site but through ibooks on Apple, is it still possible to get the year one challenge for free with an ibook receipt?

  • Robin Bartsch

    Hey Mike,
    Picked up BLS. Great read, starting with a modified 3 day split, maybe a 4 day split some weeks. I say modified because I have (original 45 lb.) Power Blocks, a range of kettlebells, an adjustable bench and a chin-up/pull-up bar in a basement, so some things like squats and deadlifts are limited to what I can imagine up with the dumbbells. Gonna give it as much as I can until I can upgrade to the bigger, better PBs this summer.

    Question about the BMR and TDEE, though. I bike to work four days a week — 30 minutes there, 20 minutes back (big uphill in the morning). Would you include those 200 minutes as “exercise” on top of workouts and any additional HIIT (or other exercise like swimming) that I would do?

    143 lbs., approx. 15% BF, so my calculation puts my BMR at 1,563 cals. Difference of 1,875 cals TDEE at 1.2 multiplier, 2,110 cals a 1.35. Not a big difference, but big enough.

    Thanks for your input. And thanks for all your writing. It’s really great to have science-based and backed information out there.


    • Hey Robin, glad to hear you enjoyed BLS! Definitely count your biking as part of your weekly activity. Start with a 1.35 multiplier and adjust based on results.

      YW, and thanks for your support!

  • Sal T.

    Hi Mike. I’m hoping you might clean up some confusion. Just starting working the program this week and I have a question regarding warmup sets. After I’ve completed the 4 warmup sets, do I then go into the three regular sets or am I done with that exercise and can move on?

    • Hey Sal, no problem! After the warm-up, you go into the three regular sets.

  • Jeff

    Hi Mike, I just ordered “Beyond Bigger Leaner and Stronger”, after clicking on a “latest edition” button on Amazon. Not that it’s a bad thing to have, but I noticed After that the book you have here was offered below. I guess I should still start with this…
    But, my question is: how do you get the bonuses after purchasing the book on Amazon?
    (I would be getting the kindle edition)

  • Jeff

    Also, I need to lose- like 50 lbs. Should I be getting Thinner, Leaner, Stronger, instead?

    • Jeff

      Never mind, just looked at the description.

  • David Solano

    I had a question regarding the diet. I did my BMR and TDEE. Am I supposed to subtract from my daily caloric intake and by how much….500 cal…..300 cal…..??? thank you

    • Hey David, to start cutting, take 20% off your TDEE.

  • Ja

    what’s in the free special bonus report?

    • Hey! You get a whole year’s worth if workout routines, interviews, and more.

  • Mark

    Hi mike, how do I send you transformation pics. I’ve been on bls for 1 year now I was wondering if I could send you some progress pics cheers

    • Great, Mark! Shoot me an email: Mike at muscleforlife.com

  • Justin

    potential dumb question. the ‘cheat sheet’ page of the one year challenge notes ‘do the workouts one exercise at a time, in the order given’. does that mean do all three sets of a given exercise, and then move onto the next exercise? as an example from the very first workout in the book, complete three sets of incline barbell BP, and then move onto to three sets of dumbbell BP? or, do one set of barbell BP, then one set of dumbbell BP, then one set of the remaining three exercises, and doing that routine three times? Thanks.

    • Hey Justin, that’s right. Do all three sets of an exercise, then move on to the next one.

  • Mark

    I read the BLS book and loved it. While I am motivated to get started with the program, I had surgery 8 weeks ago to repair a rupture pec major tendon that I injured skiing. Any suggestions I what I should start with until I can start lifting heavy weights? Right not I am doing some legs and I will lift some weight with my non injured side. I would love your thoughts. Thanks.

    • That’s great, Mark! Sorry to hear about your injury…:( I’d just work on your legs for now until you can ease into training your upper body.

  • Nathan

    Hey, I got the audio version of the book on audiable, loved it, makes a lot of sense to me coming from both military fitness and medical background, Since I got the audio version is there a link to the bonus graphs and workouts etc that it references too throughout?

  • Patrick

    I’m one of the people that fall into the “extremely obese” range. My protein intake for a cut is 177 grams. Am I still loading protein before and after weight training?

  • jas

    Hi. I am new to your program and enjoyed your book. I am 163 pound male and 15% body fat. I need a little help starting. Should I begin with cutting per your dietary guidelines down to maybe 12% body fat. Then enter bulking back up to like 14% body fat. Then do I cut down to 11% and then bulk back up to 13%. I am trying to figure out how to go about switching between cutting and bulking while overall working towards a goal of 11-12% body fat with hopefully much more muscle mass. How much muscle weight should I hope to add every 6 months? Will my overall weight increase over the 1st year plan even as my body fat percentage decreases? Thanks for your help!

    • Welcome, Jas! I don’t recommend “mini” cut/bulks. It’s just not very effective at all. Cut down to 10%, then bulk up to 15% and repeat.

      Check this out:


      • jas

        Thanks for the clarification! One step further, with cutting I am going to do the 4 day lifting plan with 2x/week cardio HIIT. Then when I achieve 10%, I am now going to bulk to 15% with 4x/week lifting and 1x/week HIT. So you go through the 4x lifting per week plan as you recommend without change if you are cutting or bulking? And one side question, I bought the body fat caliper you recommended. But in the instructions it only says use one point over the abdomen to measure fat. That’s where most my fat is but what caliper method do you believe is best way to measure body fat (one point or 3 point) ? Thanks!

  • Dave

    Hi Mike,
    I’m following the BLS program using the awesome ‘The Year One Challenge’. I’m in the final week of phase one and very pleased with my progress. My questions are concerned with the deload week. Do I change my calorie intake? And, if I’m lifting only 50% of my usual training weight, do I keep my pre- and post-workout nutrition the same?
    Thanks for your time, regards,

    • Hey Dave, you can keep the calorie intake the same 🙂 Whether or not you want to keep pre/post workout nutrition is up to you.

  • Somer Aburish

    Hi Mike,

    I’m a female law enforcement officer looking to get as strong as I can as a primary objective. Looking lean isn’t important. Would I benefit more from BLS or TLS?

    • Hey Somer! I suggest going with TLS as it is geared towards women (including bulking guidelines). I’d start with the TLS program first, and once you have a good 6 months or so at the 8-10 range, you’ll have the strength and experience to comfortably (and safely) include some heavier work in the routines.

      So, if you’re at that point and would like to work in some 4-6 rep range training that BLS calls for, I recommend doing 3 sets in the 4-6 rep range, and using it on the following exercises:

      Military Press
      Bench Press

      Hope that helps! Also, for a pure strength training program, you might want to take a look at this:


  • T

    Hi. I wanted to get your Year One Challenge Journal. Does it contain journal entries for all the different type of workouts you recommend? I wanted to do the 4 day split or the 3 day. Does it have those patterns in there or is it made with the 5 day workout in mind. The product description on amazon is pretty brief. Thanks!

    • Hey T, that’s great you’re thinking about picking up the Y1C! You’ll be able to log a 5-day or 3-day split.

  • David

    Hi how are you doing? I recently bought Bigger leaner stronger as audible book. However, it didn’t come with the bonus report or examples of workouts. Is there anyway I can be emailed a copy of these? [email protected]

  • Martin Gofi

    Hey Mike currently in week 6 of your 5 day split from BLS and I’ve got a quick question I’d like you to answer if you get chance. Basically my close grip bench press is only 10lb less than my flat bench. 225lb bench and 215lb close grip. Do you think maybe this is due to my chest being weaker than my triceps? They are pretty proportionate with each other so it doesn’t make sense.
    Thanks Martin

    • Could be that your chest is weaker than your triceps or it could be a form issue. I suggest reviewing what proper form for the close grip bench looks like.

  • Dondi Harkreader

    Hi Mike! First, I just want to say a huge thank you to you for writing BLS and cutting through so much of the BS that’s out there. I have been on your program since January and am seeing HUGE results. Best shape of my life in less than 3 short months. I just ordered 2 of your newer book, “Beyond BLS” for myself and my workout partner to implement later this year. I’m 5’7″ and have gone from 209 lbs to 191 lbs in 10 short weeks (20% to 13% body fat)! Can’t wait to share my progress pictures with you and the world. Best regards! https://uploads.disquscdn.com/images/dff44e1cb44fd2eb4fa0f54f7c8d07b5249a65299fa25e469783804a4f415912.jpg https://uploads.disquscdn.com/images/59847f70d1c3082ea425b41ec277b1227293f283d1c8c747b607c4c04cdbc338.jpg

    • Dondi Harkreader

      Whoa! forgot to ask my question! Do I need to continue to drive my BF levels down into the single digits before starting Beyond BLS?

      • Nice work! That’s great you picked up BBLS as well. Start that program when you hit these targets:

        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

        Keep it up! Oh, and if you’d like to be featured as a Success Story, shoot an email over to armi at muscleforlife.com and he’ll work with you on that 🙂

        • Dondi Harkreader

          Thanks! That helps a lot! Also, I admire your dedication to your readers and followers.

          I’d love to be a testament to your phenomenal system. I think I have about 10 more pounds of fat to lose, but I’d be happy to reach out.

          Thanks for all you do.

  • J

    Hey. One question in the workouts. What’s the difference between standing and seated calf raise from calf building perspective. They feel the same or slightly more of a workout from standing. Thanks. I do them with dumbells at home. Is that why I don’t feel much of a difference.

    • Just a nice variation. If you don’t have a way to do one, you can just do extra sets of the other variation.

  • J

    I am new to the workouts. It’s really hard for me to sit for 3 minutes between sets. What do you do I between sets to keep you engaged. Maybe like planks or standing squats or a few push ups?

    • No problem! You can review form videos, articles, do a mental run-through of your next set. I wouldn’t do any pushups or squats in between.

  • CW

    What do recommend on any alcohol intake for those who are trying to weight gain? Especially when it comes on a night out with friends or social gatherings.

      • CW

        Thanks! This is helpful. I also have another question actually two of possible. I’ve started to create a meal plan (I’m starting the program next week) and having some trouble with some calculations. How much Fat should can I go over if I’m trying to bulk up and how little carbs can I go without in a day? For example my carbs for one day is at 228. Is that too low?

        • NP! You can be fairly flexible with your carbs and fat as long as you are hitting your protein and calorie target.

  • James Tysz

    I purchased your Bigger, Leaner Stronger book on Audible, and I am looking for the workouts in printed form. Do you have just the workouts for purchase or do I have to buy the whole book again for that?

    • Hey James, thanks for picking up a copy of BLS! You can grab the Bonus Report here:

      You can grab the BLS Bonus Report here:


      You’ll find the workouts in there.

      • James Tysz

        Thank you for the .pdf, I decided to purchase the spiral bound version for easier tracking. Question. I prefer to work out from home if possible. Based on my available equipment I have dumbbells up to 90lbs (Select tech), can I do this workout with dumbbell variations (Bench, Squat, Deadlift,etc…) and achieve similar results. I work from home and have my small gym in my office and it is scheduled into my work day. I also have a pull up bar and EZ bar.

  • Serge Cornelus

    Hi Mike, having read your LBS book just recently, I am really curious to get started. I am also interested in buying https://www.muscleforlife.com/books/year-one-challenge-bls/ but I still had just one question: does this publication also contain the schedule for the three days a week program? Due to my working situation that is just about the only option for me to take. Thanks in advance and best of luck with Muscle for Life! – Serge, Belgium

    • Hi Serge, that’s great you picked up BLS and are considering the exercise journal! It does include a 3-day split.

  • Terry

    I read BLS and thought it was amazing. I learned so much, especially about nutrition. I am wondering what you think about starting strength versus strong lift 5×5. These only employ 3x per week workouts and you recommend between 3-5 per week with some HIIT. What differences in results would a beginner expect in a year on each of these workout plans. My goal overall is to be strong and lean. I am currently 165lb and 14% body fat. If I start your 4 day routine, do I begin in the cuttIng phase? Which of your routines (5,4,3 day) do you think is best?
    Thanks !

    • Thanks! Glad to hear it. You’ll do well on any of the three programs. If you start on BLS, I recommend the 5 day split and to cut down to 10% before bulking.

  • Joe Marr

    Does the one year challenge paperback on amazon have the 4 day workout in it? I’ve read reviews that it’s only the 3 &5?

    • Joe Marr

      I realised you answered this In a response Lower down it seems you can’t track the 4 day. Is there any other way of doing this or plans to do so? I know I’d be better off doing 5 days but I can’t always fit that in to my week, can I do the 5 day program and just overlap? For example do the first 4 in week 1 then carry the fifth over to week 2? And complete 3 from week 2 and carry 2 etc etc. Will it and your log book work in this way?

      • Hey Joe, what you can do is move some of the arms workouts to your chest and back days. That’ll trim down the 5-day split into a 4-day split.

  • Brian Adamczyk

    I like my size. Could cut a little more. Will following beyond bls help my my muscles more dense and hard. Again I like my body but want the harder denser look

    • I’d start with BLS first, and once you’ve reached these targets, then switch over to BBLS:

      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

  • Abel Yarborough

    I want to use ur info I got from reading ur books,but money’s real low,I’m trying to track calories on my phone. I have unlimited supply of whole milk and pb. I know what to buy cheap,witch is very little but enough.i can’t afford sups but have done well. I’m 6.1 half and weigh 218 I don’t have accesse to calipers but guessed my body fat at 20 percent. So I plugged in my body # I’m in a place where I can eat better now and can u recommend a any app s for tracking. The ones I been looking at are shit. I wanna be dialed in as much as possible. Here are my specs max bench press 295. Shoulder press, 190. I hurt my back so I have been doing leg press and lunges, ext,curls. The press I have not maxed but I do 550 4rep range. I think I have a herniated disk. I have not squatted in a year half. Dead lifts are out of the question. I fallowed the next best compound movement. I lay on the bench at incl and row it. I just started back squatting. Listen I do form, and now play real safe. I have some experience in waight lifting.i was just lifting now I want the science and ur help. So do you have a great app suggestions for counting calories and anything with training with a slipped disk. It alters my movements. By the way my back hurt for about a year and a half before it just quit. It was bad tho. Can you help me

  • Abel Yarborough

    I thought I should add the food I ate was horrible, processed, high in carbs but it was all I could eat. Lots of breaded stuff with little to no protein. Now I can choose what I eat a little bit better.

    • Gotcha. Regarding your question below, myfitnesspal isn’t too bad.

  • Terry

    I have started your 4 day program for 4 weeks and its going well. A few of my friends want to work out with me and we were wondering if there is a good way for us to have a competition to see who gains the most muscle or something like that? Do you have any suggestions for how to say who got the most fitness gain after 6 months and then a year? Muscle mass, body fat or combination? Also, are there any protein bars you recommend. Also for the 4 day routine, I wanted to add squats to at least 2x a week. Is that a good idea? I know you are the expert but I was curious if you thought that was a good idea. my legs are weak relative to upper body. maybe add it to the second day? Thanks

  • Gian Marco Montanari

    Hi Mike, I went to see an orthopedic doctor for shoulder pain. I have shoulder impingement and bursitis. He told me I could do a narrower grip bench press and no shoulder exercises where I can’t see my hands. Do you have any suggestions for how to keep up gains that I’ve made? Thank you.

    • Hey Gian, stick to his advice and don’t sweat any loss of gains during this time. Make a full recovery, then start up your routine again. Not being in a deficit does help though.

  • Marc Chamberlain

    I have a queation. I was about to move from BLS book to BBLS book but reading the BBLS it suggested that I need to ensure I can lift xx amount of weight for Squat, deadlift etc.
    I want to see if you include the bar on your total weight, I have never done this but know others do – wanted see if the book includes the bar on weight totals.

    • Hey Marc, good question. Yes, those weights include the bar in the total weight. That’s great you’re moving to BBLS, by the way!

  • John

    Hi Mike,

    First of all thanks for the wonderful information you provide. I am looking to calculate my TDEE with the calculator in one of your blogs, how accurate do you think a bodyfat calculator is that inputs height, weight, waist, hips, forearms, and wrist measurements in inches? The calculator says I am 15.5% but I am only 5″9 145 lbs(not skinny fat, mostly pretty skinny with a little bit of tone) so I feel like I am more in the 10-12% range. I want to get this right as it will affect my TDEE. Thoughts?

  • Mark

    Hello Mike, I am a big proponent of your work. I am also a customer for your Legion Supllements. My question is around strength week. I don’t understand the difference between your BLS workouts and Strength workouts. If I understand correctly, nothing changes other then set of exercises performed on that day, is that right? The time interval, reps range and set range are all the same?

    • Hey Mark, BLS is a hybrid body-building and strength training program. Strength week puts a much stronger emphasis towards strength training. The workouts are different than your usual 3 or 5 day split, but everything else stays the same.

  • Timothy Slater

    Question, I need to cut, I’m over 30% body fat and need to loose some major weight. Using your calculations I have figured that my daily allowance/targets are as follows: 200 grams – protein, 150 grams – carbs, and 67 grams – fat. Following your recommendations of 40 grams of protein, and 50 grams of carbs in the pre-workout meal, this leaves me with 160 grams of protein and 100 grams of carbs for the rest of the day. Your post work out meal suggests that I eat another 40 grams of protein after the work out and 1 gram for every kg of weight. I currently weigh 195 pounds. Using your formula, this means that I would eat 88 grams of carbs in the post work out meal. Am I figuring this right? If I am this only leaves me with 22 grams of carbs for the rest of the day. Please let me know if I am doing this right.

    • Hey Tim, I recommend that you train fasted for maximum fat loss:


      If you want to train fed, as long as you’ve eaten in the last 1-2 hours, you’ll be fine. For the post-workout meal, take a look at this:


      I recommend that you structure your day so that your workouts fall between meals or snack times so you don’t have to be too preoccupied about hitting those targets.

      • Timothy Slater

        I do plan on eating the pre-work out meal. Something simple and easy to transport. I’m going to focus on cardio right now. I don’t have the money for a gym membership, but I do have a bike in my garage, and work is just 5 miles away. I figure if I ride my bike to work and back, then that will give me the exercise I need. I would ride at least 3 days a week. This means 30 miles round trip. I will probably just have breakfast after the ride in the morning on the way to work, and then dinner after the ride on the way home, with a light lunch while I’m at work. Do you think that would work?

        • Timothy Slater

          Also, thank you for responding. Your help is greatly appreciated.

          • No problem!

          • Timothy Slater

            Sorry to keep bothering you, but it seems like questions keep coming up. Due to a medical condition I am really out of shape. My body is really worn down, more than I even thought it was. i plan on implementing your system in stages. I’m hoping that this will give my body a chance to adapt to the new program. The first two weeks will focus on diet. Weeks 3 and 4 will be diet and cardio. The cardio will either be walking or bike riding. Weeks 5 and 6 will be diet, cardio – 3 times a week, and weight workouts. I hope to do the weight workouts at least 4 times a week. If I do this will the program still be effective? I’ve only been doing the diet portion for 3 days now. I know I won’t see immediate results, but I have noticed that the last few days I have been really tired in the morning. It’s hard for me to wake up. I’m getting about 7 hours of sleep a night. Is a lack of energy at the beginning of this process normal?

          • No need to introduce it in phases, although you can if you want. Double check your macro targets:


          • Timothy Slater

            One more question. You make it very clear that a carbohydrate is a carbohydrate regardless of the source, but the wives tail is that simple sugars in fruit and veggies can be broken down more easily by the body. Is this the case? If it is then an apple, orange, or banana my have a lot of carbs, but still won’t throw me off too bad if I need a quick snack.

  • Hi, I am an avid runner and don´t want to quit my running trainings while following your book. ¿Is it possible to follow a running program with weightlifting simultaneously? I expect to run 6-7 mi. at least 3 – 4 days a week,

    • No problem. I’d use a 3-day weights split in your case.

  • Silvester

    Hi Mike! I ordered Your Book Bigger Leaner Stronger. And this Good information is realy Necessary. And My question is Im 20 yers old and my weight 90-94 kg.And my bones are Very Light and thin.My Wrist is so thin 16.5centimeters. I dont know I am a skinny Fat Ektomorf or Endomorf? Please tell me What I need to eat and what diet I need to sit for weight loss. Running in mourning and working at gum in evening?Thank You!

  • Pablo Sandstrom

    Hi Mike. Love your book. I am a well built guy but I am having trouble developing a 6 pack. Going a cutting session right now. Currently I am in the 12% body fat. 2 questions for you. Do you recommend fat burners in order to speed up the process? Also I have a question regarding sugar (for example fruit). When I have my post workout protein shake I put 2 bananas in it. I see in your book you recommend the lowest possible sugars, but does this refer to processed sugars or also natural sugars (With moderation). I am 6.1 and I am on the 190lbs area. Thank you so much

  • Jas

    Hi Mike. I have been doing the 4 day a week routine for a month and have a few questions.
    1) Should I do chin up or pull up? I have been alternating. What counts a wide grip for pull up.
    2) I work out in a home gym and don’t have a leg press. What’s a good substitute? I have been doing front squat but should I just do more high bar squats? I find low bar squats too uncomfortable and stress my lower back.
    3) In my home gym, whats the best calf raise. I have been doing them with heavy bar in high squat position and with dumbells at my side.
    4) In the book you say to do each muscle group 2x a week but there is only one leg day in the 4 day routine. How does that work? Would it hurt to add high bar squat to the day 2 workout.

    • Great, Jas!

      1. Do pullups.

      2. No problem! Do Front Squats

      3. Those are good options 🙂

      4. Each muscle group gets worked once every week.

  • Michael Adams

    With the 5 day workout, what’s the reasoning behind having face pulls on chest day. I feel those in my shoulders and back. Is 6 sets of chest enough for 1 main day a week? Love the workout and my results.

    • Face pulls are great for your rotator cuffs, which improves stability on your presses and helps keep you less prone to injury. I’d do 9 sets for chest. Glad to hear you’re enjoying the program!

  • Erik G

    Quick question.
    I purchased the second version of Bigger Leaner Stronger, from audible. Love it, but how do i download the Bonus Report??

  • Erik G

    Would you be able to tell me where i can go to download the free bonus report? I bought the audible version, but I didn’t receive a link or email to download the Bonus report that it keeps referring to in the whole book.

  • saad

    i had the book from amazon audible, So can i get the bonus reports the author talked about in the book?

  • Ben A

    I bought your Audible book and Kindle Edition (you are welcome). Anyway I have been working out for three months. I initially started In Nov. 16 with a weight loss plan tracking only calories and using a BF Max Trainer 2-3 times a week (HIIT) I went from 227 down to 190 (Feb. 17). I am down to 183 as of this post (I am 5’10”). It was in Feb 17 I read something regarding working out so not to loss muscle mass, So since then I have slowly gotten into working out (4-5 days a week right now). I started with BF 5-52 dumbbells. I have outgrown the dumbbells with regard to some exercises (Bench, Incline, etc). Anyway long story short I just bought an Inspire FT2 (I prefer to work out at home). Why I purchased was for the Smith machine and fact I workout alone. Of course a couple days ago I found your book on Amazon. My question is I know you are a proponent of Barbells, but given my expensive investment in the FT2, would you recommend I still start your program even though I am really setup to use a Smith machine and not barbells (I have no room left to add a power rack)? Anyway I am interested in your program, as I have been doing progressive overload on my dumbbell workout for a couple months and agree overloading works. As an aside I am not looking to be overly buff, as I am 5’10 183 and feel if I just need to transform my body (roughly 20% Body Fat). Really interested to hear your thoughts on doing your program with smith machine/Functional Trainer.

    • Hey Ben, that’s great you picked up my books! Nice work on your cut so far too. No problem about the Smith machine. I’d still pick up a barbell set, if you can. If not, then you can stick with the Smith since you already made the investment.

  • James Lapotka

    For “Strength Weeks” the audio book seems to recommend 3 working sets of squats, 3 working sets of bench or military press (depending on workout A or B) and then only one working set of Dead Lifts.
    I’m following your Year One Challenge program and it seems there is room to record three sets of Dead Lifts, so should I do one set or three? and if it’s only one set, why?

    • Hey James, it’s still three working sets of deadlifts during strength week.

      • James Lapotka

        Thanks Mike!

      • Steve Johnson

        I printed out the bonus report and in there it stated deadlifts were one set and that it was in reaction to comments that 3 sets was too much. I just did stregth week a week ago so it’s fresh in my mind.

  • Joel Key

    i have already purchased the book BIGGER LEANER STRONGER and it says to come to this website to get a hard copy of the YEAR ONE CHALLENGE, which includes all workouts formatted so you can record every workout and track your progress through each phase of the program. i am unable to locate it. HELP PLEASE!!!

  • Yaseen MJ

    Hi Mike,
    I am 5’7 tall and weighs about 187 lbs. I want to achieve a lean muscular athlete body. But I am only 15 !!
    Can I use this book to achieve my dreams ?

    And can I do the workouts in the book at my home without going to gym ?

  • Miguel Cano

    Well turns out I have a hip bone disability, so I can lift as long as I do not put direct stress on my right hip, meaning I can only do exercises sited or lay down. Funny thing, with my situation my left leg is beautiful but my right leg looks like a toothpick compared to it. I’ve been following the plan and getting results (very good results) but because exercises like Squat and Deadlift are practically a “Hell No!” to my doctor’s orders, and a important piece of the program I am trying to find a way to my complete my work out routine. I do swimming as my main sport, but also I am looking to accomplish the goal of having the body I crave so I’m facing the puzzle of adapting your program. And here is me asking: Any suggestion???

    Btw: Love Fortify product.

    • Hi Miguel,

      No problem. Sounds like your best solutions for the right leg is to use the seated leg extension machine and ham curl machine. You can also do seated calf raises.

  • Jeffrey Alan

    I am entering Phase 2 of the Year One Workout plan and see that it adds in barbell lunges and front squats. I am in my mid-40s and have trick knees ever since losing my balance doing weighted lunges years ago and throwing them out. Since then, lunges consistently aggravate my knees, no matter how good I try to keep my form. I’ve actually had great success with the squats during phase one, and my knees have had less pain than they have in years as my legs have gotten stronger. Still, I am concerned about the risks associate with lunges in my situation, and have never done front squats so am not sure how that will go. Is there something safer on knees that I could swap for lunges that will still be effective; and if I have trouble with front squats, same question?

    • Hey Jeffrey, that’s great you’ve been on the program! If lunges prove to be a problem, then stick to exercises like the leg press or RDL. Front squats should be OK.

  • SCott

    Hello, First off I’m a 42 year old male, 5’7 and weigh 193lbs. I’ve been following Tom Venuto’s ‘Build the Fat Feed the Muscle’ program and lost about 50 lbs in the last 12 months. I just started reading your book ‘Bigger, Leaner, Stronger’ to get a different perspective because it’s become harder to lose weight and I had questions about deadlifts.
    So I feel as if I’m involving my back too early in the lift. I’ve been deadlifting with 225lbs for 6-8 reps and I feel as if my back is involved too early in the movement… I think I’m having issues with the bar hitting my knee on the way up -Is this because I’m using 45lb plates and the bar is too high off the ground? Also, is it ‘normal’ for your whole body to ache the next day after deadlifts? lol Probably why they’re called ‘Deadlifts’?
    I do them on my ‘legs’ day and alternate with squats each leg day. I also do leg presses, romanian dead lifts, calve raises and leg extensions.

    Any Suggestions?

    Thank you, Michael!

    • Great to hear you’ve started the BLS program! That could be the problem, so if you want to solve it, stand on an elevated surface with the barbell on the ground. Heavy deadlifts are extremely taxing on the nervous system , so yes that is normal. Make sure you’re eating properly to fuel your workouts, and take a look at my recovery stack: https://legionathletics.com/products/stacks/rapid-recovery-stack/

  • Jas

    I am in month three of the program. I am worried that I have been bulking and cutting but I seem to return to the same weight. my lifts have increased quite a bit but I returned to the same weight at 10% body fat as when I started. I have been doing my best to follow the nutrition macros. Does the muscle come later? Is this all muscle memory so far?Thoughts? Thanks!

    • Awesome that you’ve stuck to the program for that long already! Taking pictures throughout the process can be helpful to see your progress. If your lifts have significantly increased, your muscle mass must be higher.

      Start you bulk now, since you are at 10% body fat. Check out this article on how to increase your calories without gaining a lot of extra fat:


      Hope this helps. LMK if you have any other questions!

  • Andrew

    Hi Mike,
    I’ve just started your program (a few weeks ago) and I’m already seeing gains – 1 inch on chest, 1/2 inch on arms but I have a question.
    My gym equipment is limited to lots of discs, barbells, dumbells, a bench and squat stands.
    Are there alternatives to pull downs, cable exercises, etc
    Also I haven’t got the strength for bodyweight exercises such as wide grip chins, pull ups, dips etc. What do you suggest?

  • Marc Roberson

    I bought the book on Audible but bonus report doesnt show there … how do I get it? really need it for the 3 day/week workouts

  • Yaseen MJ

    Hi Mike,
    I am 5’7 tall and weighs about 187lbs. I want to have a lean muscular athlete body. But I am only 15 years old (but I look big). Can I use this book for the athlete look? And I am worried to lift heavy at this age. So if I buy this book will it be useful? Also is it healthy to stay at single digit bodyfat percentage at this age? Going to gym is ok for me.

  • marcelo

    hey mike im doing a workout for more than 6 months it is the A B C workout and i spend around 2 hours in the gym , you think if i start doig tour workout will it be too little?

    • It won’t be too little. The intensity of BLS workouts will be enough to build a great physique!

  • Tait Roelofs

    Hi Mike! Stoked on the program for bigger stronger leaner! I’m just starting. I’m a surfer and a skateboarder who wants to put on some extra muscle and add strength but don’t want to stop or lessen my time spent riding. Is there a way to stay active on my boards and still gain muscle? Do I just eat a little more to replenish the calories or food energy lost? Should I alternate days as to not tax my body or muscles? Thanks! Tait

    • It’s awesome that you’re changing your body with BLS. When you calculate your calories, you’ll need to take into account how much you burn doing those activities. This article will give you insight into how to do that:

      You may have more strength progress if you separate your lifts from other activities, but you’ll have to have a full rest day each week to recover.

      Hope this helps. Good luck with the program!

  • Zach Williams

    You say The Year 1 Challenge comes free with BLS… how does that work? Is there a free code in the book or something? All these buy links go to Amazon, which sells the books separate.

    • I’m glad you’re using BLS to reach your goals! Email me and I’ll get the bonus report to you.

  • Tait Roelofs

    Hey Mike!

    Thanks for replying to my question earlier. This’ll be the last question for a while..
    I looked up surfing and its calorie expenditure and for 60 minutes it is 240 based on my weight and age. I was thinking I could use it as my HIIT cardio if I kept it at 30-45 minutes.. there is actually quite a bit of waiting in between waves. I would do it about 2-6 hours after my upper body workout that way I could let those muscles rest for the following days.. Is that an ok form of HIIT cardio and plan?

    Thanks again!

    • No problem.

      It sounds like a good plan, but make sure you’re eating enough and getting enough time to recover.

  • Paul

    Wondering about diet and protein shakes-what would you recommend for protein shakes and when should they be consumed during normal day? Thank you.

  • Chris Simbas

    I bought the audio book through audible. Love it thanks… but I’m chasing access to the bonus material and workouts… is there a way to access these?


  • Ron

    I also bought the audio book and loved the read!!! I have noticed incredible gains in strength since I changed my program. Is there a way to access the bonus material and work outs without buying the paper book? I work out three days/week and would love to get my hands on this. Thanks.

    • Hey Ron, thanks so much for the support! It’s great that you’re already seeing amazing gains. Please send me an email, and I can get you the bonus content, no problem. [email protected]

  • jas

    Hey. What do you mean when you say laying tricep press in weeks 10-18 of BLS? Is that close grip bench or is that laying with dumbells or is that like a skull crusher with Z curl bar? Thanks

    • The lying triceps press/extension is the same as skull crushers. The EZ-bar works well 🙂

  • Tim Murnin

    I’m training for a fall marathon so obviously doing a lot of cardio and running. I’d like to build some muscle along the way and then really focus on weightlifting after the race. Should I start your program now, or wait until post-race? Note that the race is a major goal for me, so I definitely don’t want to do anything that would risk injury before the run.

    • It’s really up to you. As long as you maintain good form, weightlifting isn’t as dangerous as most people think. Check this out: https://legionathletics.com/is-weightlifting-dangerous/

      That said, if you’re nervous about it, you can wait until after the race. If you’re doing a ton of cardio right now, adding BLS on top would be really tough. Your body needs time to recover, so too much exercise could risk overtraining. You’d have to feel it out.

  • Hey Mike, for those people who don’t have an iPhone but use Android phones, I have updated my BLS spreadsheets to version 2.1 and added in the Strength Week days too

  • Randy Schrader

    Tried to order on amazon but is out of stock- any idea when more will be available? Thanks

    • Hey Randy, BLS should be available on Amazon now 🙂

  • Steve Johnson

    I work out at home. When it comes to working the calf muscles, I don’t see how I can do the 2 “B” set exercises not having the equipment. Also, I watched videos on doing seated calf raises at home and have tried that but I don’t think it’s a very effective exercise plus it’s awkward balancing a barbell on legs. I’m wondering then, is doing standing calf raises as the only exercise enough or do you have some other suggestions?

  • Steve Johnson

    what other exercise can you suggest instead of the incline dumbell press? I’m finding it difficult to get heavier weights into position and also feel it’s gets a little less safe as one tries to muscle up more. thanks.

  • Jas

    Hi. For the barbell lunges in your 4 week split/year one, do you mean forward lunge or reverse lunge. I have read reverse lunges are easier on the knee but I wasn’t sure which was better for muscle building in your plan. Thanks!

  • Richard Mills

    Hi Mike, I have just started reading your book and i can honestly say that it makes so much sense. I have been working out properly for 2 years and seen some gains, however progress has been slow. I can now see this will make a huge difference. One question for you is; I have worked out the calorie intake for myself and split for Carbs, Protein and Fat. I am finding it very difficult to stay in line with the fat content. Once i have eaten breakfast (oats with milk) & put two protein shakes in, it doesnt leave me with much and i always go over by the end of the day by 10-20g. I have massively changed my diet to clean eating and the fats come from nuts, avocado and eggs. Does this make as much difference if it is those type of fats?

    Look forward to your response


    • Hey Rich, the best diet is one you can stick to, so if you’re hitting your calories and getting enough protein, that’s great. If the extra fat is causing you to go over on your calories, then you’ll need to alter some food choices. You could substitute egg whites for whole eggs to get the protein without the fat, for example. Check this out:

  • Kyle Garis

    Hi, I just finished your book. The book is very informative and it answered a lot of important questions. However, there is still one I’m not seeing clarity on: how can you make gains working out one muscle group per week? In all the study I’ve done, I’m usually seeing he different body parts at least two times/week for effective gains.

    Additionally, in the book you mentioned body parts need to be worked out every 5 days. Then in your 5-day plan (Mon-Fri), body parts really only get worked once every seven days. I’m having a hard time being convinced this will actually work.

    Again, great book but definitely looking for clarity on the above questions. Thank you!

    • Hey Kyle, I’m glad you enjoyed the book!

      In BLS, body parts actually get worked more than once per week. For example, even though there’s only one “Leg Day,” your legs are still being worked when you deadlift on Back Day. Likewise, your shoulders get a good workout not only on Shoulder Day, but also when you Bench on Chest Day.

      If you give the program a try, you’ll find that it definitely works 🙂

      By the way, you might enjoy this article I wrote on training frequency:

  • Chepe Recinos

    Hello, I want to buy BLS for kindle, but on amazon it only appears the old version. So my question is: If I buy the book on kindle, will I get latest version of the book ?


    • You will get the latest version of BLS if you buy the kindle version 🙂

  • German

    Hi Mike, Im from Argentina! I bought your book in 2013! Long back. Have to leave the gym because I became a dad. Now Im back and I wonder where’s my Bonus Report at the end of the book. The link doesn work anymore. Can I get you mail back? You send me back then the link and now I could really use your help again.
    Thanks! Keep Up! “A Calorie is not a Calorie”!

  • Sam

    Hi Mike,

    I am a little confused about the split program. How can you make gains, working out one muscle group per week? In all the studies I have read, it’s recommended to train the same muscle group at least two times/week for effective gains.


    • Hey Sam, weekly volume is more important than training frequency. With the BLS split, you actually train the main muscle groups at least twice a week since compound lifts hit multiple muscles. The reality is, if you lift consistently and focus on progressive overload, you will make gains. Check this out: https://www.muscleforlife.com/training-frequency/

  • jiygo

    Hi Mike!
    I bought the Audio book version of BLS, and I was worried that I do not have the Bonus report. How can I get it?
    Thanks and great book!

  • Martin

    Hi Mike,
    I listened to your book on audio and loved it. I loved it that much a also bought it on paper back and the one year challenge boom and to top it off I’ve just bought the cardio sucks book off Amazon. Only my 2nd week into train so no difference yet. Any chance you can send me some ideas on a diet? How do you work out your macros? Thanks email address is [email protected]

  • Luke Stark

    Hey Mike,
    Your articles are great and I am currently listening to BLS. Very inspiring. I have agreed to try and put on 5kg of weight/muscle in 1 month, healthily. Any further tips you can give me please?


  • Robert Kiraly

    Hi Mike, really enjoying your book (s), would you recommend taking any supplements to help or protect the joints? Because of the heavier weights. Many thanks Robert

  • Casey

    Mike, finally got around to watching the documentary you mentioned in your book about steroids and it was shocking. I can see why your so passionate about your supplements. I’m basically sold for life on everything you offer. Thank you for the education! I am about to get your next book Beyond Bigger Leaner Stronger as I continue down this journey. I wish I had a really good question for you but I just keep going back to your book for the answer when I feel like I get stuck and it pushes me past it. I guess for now just let me know if you ever need a lifting buddy. 🙂

    • I’m glad you’re finding my content and books so informative! Let me know if you ever need any help 🙂

  • Farly Halim

    Hey Mike, any ebook version?

  • Hunter

    Hi Mike. I’m trying to find where to download the one hear plan report but I can’t find it anywhere.

  • Jonathan

    Hi Mike,
    I wanted to get your thoughts on the Netflix documentry; “What the Health.” The documentry claims that all animal meat and animal byproducts, such as dairy are all deemed unhealthy. I just wanted to know if you’ve had a chance to view this documentary yet and get your thoughts and insight.

  • Hey Luke, BLS lays out everything you need to know about the nutrition and diet aspects of getting leaner and stronger, as well. I’ve also got tons of content available for free on my website. Check this out for example: https://legionathletics.com/diet-meal-plans/

  • Sam

    Hey Mike, is there an errata page anywhere? I started reading the Kindle version of the 2nd edition of Bigger, Leaner, Stronger, and found errors on page 77 where your LBM and BMR are calculated. The LBM should be 175 lbs or 79 kg, and the BMR should be 2,087 calories.

    • Hey Sam, thanks for that! Those have been corrected in the latest version of BLS.

  • Hey Crystal, the same basic principles apply to women, although I do have a book called Thinner Leaner Stronger tailored for females. In terms of speeding up your metabolism, give this article a read: https://www.muscleforlife.com/how-to-speed-up-metabolism/

  • jas

    I have been doing the 4 day routine BLS for 4 months. Making good progress everywhere but stuck at 200 on deadlift. Just can’t get past it. My form is good. Any advice for a plateau on this one movement.


  • Yaseen MJ

    Hi Mike,
    I am 15(Male). 190lbs. 5’7 tall. I cannot afford a gym membership and I am afraid to lift heavy at this age. Can I use this book to build a strong physique?

  • Marc Roberson

    Question .. unless noted .. on 5-day program, are all other chest exercises 4-6 rep range? I see day 5 is 8-10.

    Also, what to do if I get 9 on first set, 7 on next, 5 on third.. do i lower weight bc next sets didnt reach 8-10 or keep it the same? thx

    • Hey Marc, yes, working sets are 4-6 rep range unless 8-10 is specified like on the Upper Body day.

      In that scenario, you’d work with the same weight until you can hit 10 reps. If you fail to get 8 after increasing the weight, you can drop back down until you can get 10 reps on two sets, for example.

  • SW

    I am 65 and a Coronary Artery Disease patient with 12 stents, quadruple bypass with 2 of the 4 bypasses failing. The cause of my blockages were finally discovered to be “pattern B cholesterol.” I have gone on a radical diet along with a we known weight lifting program to get into shape after 40 years of no exercise whatsoever. I have stopped the progression of CAD. I am now wanting to compete in this well known program’s annual body building competition and would like to use your principals for progressive training and a modified version of your nutrition to get as much benefit as possible. I would like to talk with you in more detail but would rather do so in a more private setting than through this Messenger Blog.

  • Marc Roberson

    One more question boss. Can I substitute the Tbar row for the bent over row? Or just add it to the workout? Would you recommend either? Reason is because, for some reason, I make significant gains on the Tbar in size and strength. Thanks again

    • The T-bar row is great! You can definitely incorporate it if you prefer it to the bent over row. I hope this helps!

  • Keith Maletta

    So, the school year is about to begin (I’m a teacher). My sons have games/practices all the time and my time will be limited. Bought the book last year and loved it. Have a full Olympic set of weights/bench, dip station, and pull-up bar. Planning on using weekends, but during the week, if YOU only had 20-30 minutes to lift, what routines would you do? I figure lifting a little is better than not exercising at all. Thanks in advance. It’s beyond impressive that you actually monitor this board and reply. Mad respect for that!

  • Greg France

    I’ve read the book and am enjoying the workouts. I just have some questions about the meal plan. The meal plan that’s in the bonus content that we can download after reading the book does not match up with the meal plan that’s outlined in the book. For example, for the cutting diet, the book says that I should eat 1.2g of protein per pound of body weight and 1g of carbs per pound of body weight, however, the sample meal plan shows the target for carbs and protein being the same. That fat targets also don’t match up. Which is correct?

  • Dan

    Hello. I just have a question regarding when to increase the weight. With my working sets lets say I can do 6 reps 1st set then 5 2nd set and 5 reps 3rd set. Should I keep the same weight next workout until I can get the three working sets up to 6 reps. Or do I increase weight as soon as I hit six reps with the 1st set. Thanks.

    • Hey Dan, I like increasing the weight once I hit 6 reps. So set 1, 6, add weight. Work with that weight until you get 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. I hope this helps!

  • leigh knight

    If you buy this book on Audible how do you get the downloadable content ?

    • The link for the bonus content is given in the Audible version, as well 🙂

  • Magnus

    Hey Mike,
    Ive read to book(s) and really like them and all the information in them. Im running a 4-day split since this works good for me with timing and everything. Just a question here. From an older version ive read and the newest one, there is less excersices per day, for example Close-Grip bench and Barbell Shrugs. What was the reason for this? was the days too stacked? Do i miss out on anything while not doing them?

    • Hey there! I’m glad you like the books! Basically, the traps get worked enough, so it’s fine to skip shrugs to save time with the 4-day routine. There’s no real reason to do shrugs unless your traps are lagging.

      Regarding the close-grip bench, you’re already hitting your chest and triceps hard on Day 1 in the 4-day routine, so I decided to focus on 3 sets of the seated tricep press instead. If you have the time and energy, you can add in 3 sets of the close-grip bench, as well 🙂

  • Brian Miller

    I bought the audiobook, where do I get the bonus report? I sent you an email.


    • Hey Brian, thanks for getting the audiobook! There’s actually a link for the Bonus Content in the audiobook, but I can get it to you by email if you can’t find it. I’ll get back to you via email

      • Brian Miller

        Thanks, brianashleymiller at gmail.com

  • Nico

    Hey Mike, I’m interested in buying the book but I don’t have a ebook reader nor I can’t recieve a physical version of the book (my third-world country laws are kinda… weird) so, is there any chance of buying a PDF version?

    I REALLY want to buy the book.

    Thank you! 🙂

    • Hey Nico, the Kindle version can actually be read on the computer. You don’t need any sort of special ebook reader 🙂

  • Owen Jones

    Hi Mike ! I’ve just starting to read your book its great ! However i have a quick question regarding macros. I am 25 ,Male,,weigh 154 pounds and have about 15% body fat .I’m currently on your 5 day split in a teaching profession (Active fairly often) . I am a little confused about my TDEE calculation as i have this as 2,500 but not sure this is correct.. Would you recommend me trying to hit 3,000 calories in each day,with macro nutrients as follows; protein 230g,Fats,100 g,Carbs,250 g. I am just a little confused about the macros as i have previously used 1.5 gram of protein per pound etc and just wanted some clarification. Thanks for your help and your book is Awesome ! Thanks ,Owen

    • Hey Owen! I’m glad you’re enjoying the book!

      Your TDEE is your daily energy expenditure. It’s probably a bit lower than 2500 unless you have a really active lifestyle in addition to working out.

      If you want to lose weight, you’ll need to eat less than TDEE. I recommend getting 1g of protein per pound of bodyweight, but you may want to go up to 1.2g if you’re cutting. You can double-check your macros using the calculator on this page: https://www.muscleforlife.com/macronutrient-calculator/

      I hope this helps!

      • Owen Jones

        That’s great thanks for the reply! I’m trying to bulk so how does that relate to protein and body weight etc.

        I’ve calculated i should be hitting 2460 calories with macros as :carbs 60% fats 15% and protein as 25% or I’m i completely doing these wrong!😂


        Owen Jones

        • Hey Owen, if you use that calculator and select the Bulk preset, it’ll spit out some macros for you for a good starting point. Give those a shot, and you can adjust from there based on your results.

  • GeeBee

    Hi Mike, I read your book BLS, and I’m so glad I discovered it! I love it! (also got the audio book, and the Year One Challenge book).
    I totally appreciate the fact that you explain down to minute details every aspect of training and nutrition including supporting everything by facts and studies. Awesome job, and thank you!
    This is by far the best training and nutrition and all around health book I’ve read. I just started (1st week) the workouts and nutrition from your book, and it feels very promising. Will keep up posted.
    Again, well done, and thank you!

    • Thanks a lot for the support! That means a lot 🙂

      Let me know if you need help with anything or have any questions for me. I’m happy to help!

  • Márcio de Mello Franzé

    Hey Mike. I Bought the new brazilian version of the book but I would like to get the bonus report in English. Is it possible for you to send me the link by e-mail? [email protected] Thanks!

  • Artemis

    Hey Mike,

    First off, excellent job on selling your product. This was probably one of the best sales pitches for a book that I’ve ever seen, and that’s saying a lot, considering I’m an avid reader. Well done.

    That being said, I’m 17 years old and still growing, so I wanted to ask, what modifications should I make to your workout & meal plans to accomodate my growth? Or, is it fine as it is?

    Thanks for your help,


  • Raj Grover

    Hi Mike,
    Three weeks ago, I started Mark Rippetoe’s Starting Strength program, and I’m loving it, it’s simple and I feel stronger already. Having read BLS, I’m would be interested in your view on which program to follow and why you would advise one versus the other.
    My aim is to get stronger and lose some weight. I should add that I’m 52, 174lbs and would like to lose 7lbs of fat, I’m concerned about consuming 3500 to 5000 calories that Mark recommends in his program.

  • Ning Su

    Hi Mike, I brought the and read the bigger leaner and stronger. It has been great. I am 27, 6ft 1 and 180 pounds and would like to lose some more fat. My Macro has been really consistent during last three weeks which are 185g carbs, 200g protein, and 50g fat. I can lift about 15 pounds more weight than the first week which is awesome. Also i do 4 times 30 mins cardio each week. I can see my belly become falter but my weight stay at 180 unchanged at the end of week three. Is this normal? What would you suggest me to do at this point for me to lose fat?

    • Hey Ning, it’s great you’re making progress with the routine! If your waist is getting smaller, and you’re getting stronger, then you’re likely gaining muscle while losing fat. Your weight on the scale will mask the fat loss change since you’re gaining lean mass simultaneously. You’re definitely on the right track given that your stomach is flatter and you’re stronger. Check this out: http://www.muscleforlife.com/not-losing-weight/

  • Isaiah Gooden

    Hi Michael, I have a question for BLS. I started using BLS a month ago and it is fantastic.

    My question comes with cardio. In the book it says 25 minutes of HIIT will work. I’ve been doing T25 with BLS to help with that. Is this okay or should I do something completely different that that?

  • Uwe

    Hello Mike,
    I am have way through your audio book on audible of “bigger leaner stronger” and I am really hyped about the bonus report.
    How do I get it? 🙂
    Bets wishes from Switzerland,

    • Phil

      Hey Mike,
      got the same Request like Uwe 🙂 Greatings from Germany!

      • Hey Phil, the audio book will give you a link to access the bonus report. Let me know if you have any issues with it!

    • There’s a link given in the audio book. Let me know if you have any trouble accessing it 🙂

  • Hmm try Google Play.

  • Phil H

    Hello Mike,

    I am ordering your book after reading A LOT of info on your site. I trained pretty hard for around 18 months, and had some really nice results. I was getting really pleased in how my body was transforming. I have pretty good genetics for a foundation. However, I am a lineman for my job, and I took a pretty significant fall. My climbing gaft came out of the pole, I was able to catch myself with the cable that was near me with my right hand. My left gaft then came out leaving me hanging single handed. I ended up tearing my shoulder up pretty bad. I have had two surgeries on my shoulder and have since had severe strain on my Supraspinatus

    . So, now I am back into therapy with a 3lb weight restriction. Since my first initial injury and surgery a few years back, I have put on some unwanted weight and have lost muscle mass. I am taking your advice with the caloric reduction to help reduce my fat. I will also work my way into some HIIT to reduce my fat percentage as well. Is there anything I can do to help strengthen my shoulder along with the therapy? I have attached a couple pictures of me before I had my injury. I had just gotten to where I was feeling good about the road I was paving. I had lost 40lbs before starting to the gym. I rode bicycle and walked a lot. https://uploads.disquscdn.com/images/5eb56237eb88d6d9be329f87d4553bc5897898dc3edee3311e551cd9b2b6785b.jpg https://uploads.disquscdn.com/images/4bf61663c81a6ecdc4e3d905ba928947f4129ce003881838d8679d1a7f354cb1.jpg https://uploads.disquscdn.com/images/bffc9364e1b305269b412ff76935d28f59727c2fddafdf721fb2ba0f258d5775.jpg

  • Per Santiago

    4 Fitness Stuff

  • Aldo Medina

    Hi Mike, I am 25 years old , i started lifting “right” about 4 years ago, diet is never been great, ive never counted calories either but i have enough knowledge too know how to eat and lift properly, i work at a supplement shop and i am around bodybuilders, NPC competitors and personal trainers all the time, reading through your website, you have opened my eyes on everything i have done wrong, even though i think im pretty strong for my size, i am never satisfied on my looks, i dont know if i should start right and bulk or cut properly, i want to buy your book and supplements but if i dont know the right direction im just going to stay the same with or without help! , I am 25 years old, i am 5’10, i am 176lbs, 12.2% body fat, Max lifts are Bench press: 280lbs, Squat:315, Deadlift:405.. Cardio 2 week: Run up a hill 15min,walk back down, I dont look lean (maybe a vein here and there and the first two abs lol) , i dont look big.. (only with a pum) Where should i start??!!

  • Matthew Boux

    Mike! I want to buy your book! Is it kindle only or can you buy it in a physical copy? I cannot find the button and I don’t have a kindle!

    • You can get the physical book from Amazon 🙂

      • Matthew Boux

        Thanks mike I have already ordered it!

        I need help! My lifts have increased significantly since I started lifting hard 2 months ago. I look no different though and I just want results so badly. I’ve doubled my strength in most lifts which is impressive but I still look like I don’t even lift at all. I’m 5’9 170lbs and 22% bodyfat. Is it possible for me to lose bodyfat and continue building muscle and strength at the same time? I want to lose fat but I really don’t want to ruin my strength gains too as I’m making great strength progress right now.

        • Matthew Boux

          Also I would like to ask you a few questions. Can I email you or contact you in any way?

        • Hey Matthew, congrats on the strength gains so far! It’s important to keep in mind that building muscle and changing your physique takes time, so you’ll need to be patient. As a beginner, you’ll be able to gain muscle and lose fat at the same time. Check this out: https://legionathletics.com/body-recomposition/

          If you need to email me, I can be reached at [email protected]

          • Matthew Boux

            Mike! I emailed you! And yes I have seen this article before. I am looking forward to hearing back from you and I’m definitely looking forward to your book coming in the mail!

          • Sounds good! I’ll check it out

  • Billy Rhomboid

    Hi Mike, I am looking to start BLS, but is there anywhere on the site that lists alternative exercises for those of us working out at home? I have a good selection of free weights but my bench set up does not safely allow for incline barbell, and obviously all the cable/leg press stuff is out.

    • Hey Billy, the book gives a list of “approved exercises” that you can substitute. My favorite alternative for the leg press is the front squat, for example. Any machine/cable work can also be substituted with other exercises 🙂

  • Maarhss

    Hi Mike I have a question! I just finished your book and I want to ask you something!so when you give the program in some exercises you dont write specifically how many reps we must do..So I wanted to ask!Should we just guess 4-6????

    Thank you in advance! Very helpful book by the way

    • Hey there! Yes, most of the working sets are in the 4-6 rep range. There are exceptions, though, and I list certain sets as 8-10 reps. Ab circuits and the calf workouts have their own schemes, which I list out as well 🙂

  • Konos

    Should I be sore after Evey workout???

  • max rozen

    Does working out with bi polar change things

    • It shouldn’t, but I’d speak with your doctor

      • max rozen

        Thanks for answering so soon. And btw ure book is awesome.

        • Thank you, Max!

          • max rozen

            I have never lifted before so when I go to the gym I’m totally lost on what to do so I decided to skip to the chapters that deal with lifting and then go back to the diet part, is that ok?

          • Sure. You can start working on improving your diet, and then hit the gym once you’re ready 🙂

          • max rozen

            Im sorry I meant read chapters on lifting start lifting and then read the rest of the book.

          • Ah gotcha. Sure, you can start the routine and then get your diet dialed in after. Just don’t forget about the diet – it’s a key component!

          • max rozen

            Hey I’m sold on the book for real I’ll for sure get on the diet. Like I said “awesome book”. Keep feeding us your stuff. Thank you.

          • I will! Thanks for the support 🙂

          • max rozen

            Due to some medication that I have alot of brain fog so I was having a hard time with understanding the diet and also I’m 5’9″ and about 200lbs so do I go to the cutting diet and if yes at what point do I start the bulking diet . Sorry for asking these questions. Also are your products certified kosher.?

          • I recommend cutting until you reach 10% body fat or so, and then bulking up slowly. Once you reach 15% body fat, you can cut again. I’d juggle your cuts and bulks between this body fat percentage range. This article will explain: https://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/

            Legion supplements aren’t certified kosher, but none of them contain any shellfish, pork, etc.

          • max rozen


          • max rozen

            The whey seems great. Im 42 and live a straneous life style should I be pushing 5 day week work outs or should I do a 3 to 4 day work out cause every time I work out the next day Im so tired I can barely move.

          • Hey Max, I’m glad you like the Whey+! 🙂

            The split you pick is really up to you. If you feel better with a 3- or 4-day split, go for it. Check these articles out:


          • max rozen

            This doesn’t certify you as kosher but I thoroughly went through your product, the whey protein, with a knowledgeable Rabbi and he said it was fine. Btw the milk that’s in the product is made from a powdered product or it’s milk straight up.

          • The product itself is a whey protein powder. Whey is made from milk, and ours in particular is made from milk that comes from Irish dairy farms. All the details are laid out here: https://legionathletics.com/products/supplements/whey/

            I hope this helps!

          • max rozen

            I keep telling my wife how impressed I am that you get back to us so fast, even for the annoying questions😀, I just wanted to clarify with you, just in case it comes up with other customers, that once the milk is processed into whey powder, it’s not considered a milk product anymore which is a good thing for many of us. Observant Jews I meant. Some might disagree. But I’ll go with the first opinion. So here goes legion whey powder. Thanks again.

          • Haha no problem, Max! I’m happy to help 🙂

            Let me know how you like the Whey+!

          • Moshe Rozen

            The whey great I first had it with milk but then I tried it with rice milk and it’s much
            better awesome.
            I have question I’ve developed a pain in my middle two fingers on my left hand like when I pick up a heavy book or something, do you know anything about this? It started when I started to work out. Don’t work I’m not coming after anyone lol.

          • Moshe Rozen

            That’s my Hebrew ne

          • I’m glad you’re enjoying the Whey! Would you mind leaving a review on the product page where you bought it? I’d really appreciate it 🙂

            Hmm, not sure about the finger pain. See if it gets better with these tips:


            If not, I’d check with your doctor. I hope this helps!

          • Moshe Rozen

            Have u ever had anyone have pain in their middle two fingers from working out.

          • max rozen

            Due to some medication that I have alot of brain fog so I was having a hard time with understanding the diet and also I’m 5’9″ and about 200lbs so do I go to the cutting diet and if yes at what point do I start the bulking diet . Sorry for asking these questions. Also are your products certified kosher.?

  • Scot Gray

    I started this program yesterday day i did 6 reps but was only able to accomplish 8 sets . (Chest day) by the last rep i was shaking as i pushed the weights up. Is this normal to fall short early on ? Im 42 male 6’1 and 326 pounds. I’m more than willing to put in the work . i vebeen lifting for 2 years with less than stellar results.

    • Hey Scot! Do you mean you struggled to get 6 on the second set of your third exercise? It’s just 3 sets of each exercise, so I wanted to be sure you weren’t doing 8 sets on your first lift 🙂

      You should be stopping a rep or two shy of failure, especially on your main compound lifts. Struggling is normal when you’re nearing your body’s max effort. You should maintain good form, though. You can work up to 6 reps before increasing the weight on the bar. Make sense?

  • Hee Seung Eun

    Hey Mike! I just ordered your books from Amazon. It’s this book, the one year plan, and the recipe book. It’s an honor to have stumbled upon you. I feel like it was fate learning about you. I read many excellent reviews about you and I am eager to read your book and possibly change my life. I really love how you care about each of us, replying to everyone’s comments and I can’t wait to see some results. I really look forward to your books!

    • Hey there! Thanks so much for ordering the books! Definitely let me know how you like them and if I can help with anything!

  • Tom

    Hi Mike, do you have any videos somewhere where I can see a demonstration of the proper form for all the exercises you recommend? Thanks!

  • Danish Khan

    I am a skinny fat guy, i just want to know what to do???
    Height – 65 inches
    Weight – 132 lbs
    Age – 16

  • Danish Khan

    I want to build muscle mass and at the same time loose fat???

  • Guillaume Caron

    Hey Mike,

    I’m from Montreal and I’d like to buy your book from amazon. But it seems like there isn’t much option, the smaller cost i found for the book is like 40$ and it ships from the UK. Shipped from the US is like 50$. So, my question is, do you have a better option to recommend ? cuz i really want to buy it, maybe i can buy from you personnaly or any other method would be fine. I hope you can help me with this issue.

    Thanks a lot.

    • Sorry about that, Guillaume! We’re getting properly set up on Amazon Canada this year, so I’m working on getting this fixed actually. At least the kindle version is a decent price in the meantime 🙂

  • Tom

    Hi Mike 🙂

    If I’m a beginner and I’m starting on one of the 3 day a week plans, can I do them Monday-Wednesday and then take Thursday-Sunday off, or does it need to be more evenly spaced?


    • Tom

      Oh and a second question while I’m at it if you don’t mind! Most of the major compound exercises in your routines are done with barbells. If I’m nervous about using barbells on my own (for safety reasons) is it okay to replace them all with equivalent dumbbell exercises, or does that not work?

    • Hey Tom, it would be better to space out the workouts a bit. Check this out: https://www.muscleforlife.com/how-to-build-a-workout-routine/

      You can use dumbbells, but ultimately, it would be better to get the compound lifts down. If you start out light and ease into the training, you’ll learn what weights you should be working with. Having a spotter helps, of course, but what you want to do is end your bench, squat, and military press sets (the only exercises where you need a spot) with one rep still in the tank–that is, end your sets when you struggle for a rep and aren’t sure you can get another. You shouldn’t need a spot for any other exercises.

      Or you can always ask for someone else in the gym to give you a spot. I do it all the time. I hope this helps!

  • Foggy

    Hey Mike,

    i bought BLS on Audible, is there somewhere i can download the included workout routines?