I am 19 years old, I am 6’2 and in about 1 year and 3 months following Mike’s program I gained about 12 kg (26 lbs) while only gaining about 1-2% body fat.
I never bulked or cut while following his program (and if I had done that I would have seen much better results) I just tried to eat as “clean” as I could and to get enough protein.
I started hitting the gym in January of 2015 but really didn’t knew what I was doing. Then in August 2015 I started reading Mike’s articles on his website Muscle for Life and followed his workout articles.
After following them for a few months I went ahead and bought his book Bigger Leaner Stronger and have been following the 5 day split from the book.
Here are the stats on my lifts before and after:
Bench press went from 135 lbs 1RM to 250 lbs 1RM.
Pull ups went from 4-6 reps with just body weight to now 4-6 reps with 50 lbs on the weight belt.
Seated military press went from 85 lbs for 4-6 reps to now 135 lbs for 4-6 reps.
Squat went from 135 lbs for 4-6 reps to now 205 lbs for 4-6 reps.
I haven’t gotten too strong in squats or deadlifts due to a herniated disc in my back.
At the beginning I just thought that the gains from the program would be minimal due to too little volume, because I used to train in the 10-15 rep range and do lots of super-sets, drop-sets, isolation work, machines, etc.
What I liked about this program was that it keeps things simple, using the basic lifts with no super-sets or drop-sets and it is based on progressive overload, which I like because I like to become stronger and lift heavy.
I never followed another set program before (other than the super-sets, drop-sets, etc. I was doing) so I don’t know how different BLS is from other programs other than that.
BLS and working out have made me more confident in everything and more comfortable with myself and how I look. BLS also gave me more energy and appetite because now I eat like a beast.