The pictures were taken around 3 years apart (so 36 months).
I think my body fat is around the same for each picture–probably 8-9%.
Weight in the first picture is 110 lb, weight in the second picture is 145 lb.
I have a very high metabolism and have a hard time gaining weight, so I’ve been doing a lean bulk for almost the entire time. I gained 25 pounds, which is amazing considering I had been lifting for a year or two before starting Bigger Leaner Stronger.
My strength has skyrocketed–bench press went from about 115 lb to 205 lb (1RM), squat went from 45 lb dumbbells to a 235 lb back squat (1RM), deadlift went from 185 lb to 305 lb (1RM), and military press went from 85 lb to 140 lb (1RM). I did not reverse diet.
The 5-day split.
The fear that it would be just another workout program that didn’t work. I actually stumbled upon your site while looking for good chest workouts.
When I read your article about the ultimate chest workout, I could immediately tell there was something different about your program because of the emphasis you put on strength (none of the programs I’d ever seen or followed even mentioned strength being a key to success). Now I know that it’s the most important thing!
My favorite thing about the program is the straightforwardness. Everything is very clear and makes so much sense. The results were definitely faster than I expected.
Again, the emphasis on strength was the biggest thing. Heavy lifting is so much more effective than the high-rep drop sets and supersets I used to do. I had actually never dieted before starting your program.
Definitely more confident! Also, I find that when I stop slacking and get into a good groove with lifting, I have more energy and am more productive.
Anyone who wants to build the body of their dreams!
Don’t skip workouts! It’s so nice to get all 5 workouts done during the week and be able to rest for two days on the weekends. Also, if there’s a body part of yours that’s lacking, try adding a few extra sets for that body part during a different workout day.
For example, I’ve always had skinny legs, so for a while I did 3 sets of back squats after back day, in addition to the full leg day. My legs got way bigger, way faster!
I did not.