… You’ll follow up with assistance work to make that lift stronger. Squatting in different forms is acceptable, along with various forms of pressing and deadlifting. With the 4 Day Split, you really only train legs once a week (apart from calves) You spend more days in the gym. Follow the same protocol as above to find your rep maxes for the week. 10 Bigger Leaner Stronger meal plans that make losing fat and gaining lean muscle as simple as possible. Your assistance exercise will be the stiff-leg deadlift for four sets of eight. Don’t forget to stock up on creatine and fish oils. This not only means you can get more volume per body part per week, but also shortens your warm up and workout time too. The Bigger Leaner Stronger Workout Plan calls for five days of weightlifting, as much cardio as you’d like to do based on your goals and what you now know, and two days of rest from the weights, and one day of complete rest (no exercise whatsoever). It will be a below parallel squat. In other words, to get stronger, you must train appropriately, i.e., lift heavy. He is the owner of Marzarella Fitness & Sports Conditioning. For my 28-day cut, I went to the gym 5 days a week for 4 … The best workout split for beginners is either the 3 day full body split, or the 4 day full body split. There’s still not quite as much volume as you’d get training 5 days per week, which can make bringing up stubborn body parts a little difficult. or do you have a better split for a guy that want to train most of the days … Squat variation – 4-6 sets of 1-5 reps at 80-95% 1RM, Deficit deadlift or rack pull – 3-5 sets of 4-6 reps at RPE 9, Barbell lunges – 3 sets of 6-8 reps per leg at RPE 8, Lying leg curls – 2 sets of 6-8 reps at RPE 9, Standing calf raises – 5 sets of 8-10 reps at RPE 9, Bench press variation – 4-6 sets of 1-5 reps at 80-95% 1RM, Incline bench press – 3-5 sets of 5-6 reps at RPE 9, Weighted chins – 3-5 sets of 5-6 reps at RPE 9, Pendlay rows – 4 sets of 5-6 reps at RPE 8, Seated dumbbell press – 2 sets of 6-8 reps at RPE 8, Seated dumbbell curls – 3 sets of 8-10 reps superset with dumbbell triceps extensions for 3 sets of 8-10 reps both to technical failure, Deadlift press variation – 4-6 sets of 1-5 reps at 80-95% 1RM. Once you hit your max, you will deduct a percentage and perform predetermined sets. I like to do 5 grams before lifting, 5 grams after, 5 grams with dinner, 5 … You’ll follow up with one exercise for assistance work. Your squat and deadlift strength work is split up over the two lower sessions, so you actually work your strength deadlift on your hypertrophy lower day. Seated calf raises – 5 sets of 15-20 seconds with a 2-second pause at the top of each rep to failure. Contents1 Recommended Reading: Thinner Leaner Stronger2 Thinner Leaner Stronger … Wide grip pulldown or machine pulldown – 3 sets of 10-12 reps at RPE 9, Dumbbell rows – 3 sets of 10-12 reps at RPE 8, Incline paused dumbbell press – 4 sets of 8-10 reps with a 2-second pause at the chest at RPE 9. Any1 who train/have trained 7 days a week? All of them are very different people with different goals. A list of my favorite tools for getting and staying motivated and on track inside and outside of … Buy Three, Get One Free - Just add four to your cart! Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. Bigger Leaner Stronger: Legit or Scam? Amazon.in - Buy The Year One Challenge for Men: Bigger, Leaner, and Stronger Than Ever in 12 Months book online at best prices in India on Amazon.in. This video I made a while back explains exactly why the workout program inside Bigger Leaner Stronger (and Thinner Leaner Stronger – his women’s book) works: Essentially, the entire workout plan, regardless if you use the 5-day plan or the other included 4-day or 3-day … Next, you’ll work the upper body. For me, that point might be 4 days per week. Day 3 - Shoulders Day 4 - Legs Day 5 - Rest Day 6 - Reset. I will also show you a way to complete this with a three-day split if you are limited on time, but ideally, you should try to schedule four days a week. Get to gettin’ and grow! Each training session combines everything required to get stronger, bigger, and leaner … UPPER LOWER, 4 DAYS. I feel i have made some strength gains on this routine along with my bulking diet... Day … JavaScript seems to be disabled in your browser. With full body, you do it three times. Leg Press – 3 sets of 15-20 reps using a 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up) to technical failure. Try to progress the weights in your hypertrophy sessions too, but make sure you’re still focusing on that mind muscle connection. The four-day workout plan below has eight exercises per training session and implements the supersetting method for increased effectiveness and efficiency to get you stronger and leaner… Dumbbell stiff legged deadlift – 4 sets of 10-12 reps using a 2-1-1 tempo at RPE 9. Likewise for hypertrophy and leanness. You’ve got tempos for a few exercises too. For me, that point might be 4 days per week. zarioh. Day 1 begins with the barbell squat. Bigger Leaner Stronger. Thought of doing a 4day split like: Back/bi Chest/tri ... Would you recommend any changes to this 4 day split? I mean, he has the same exact book for guys except its “bigger leaner stronger… Day 1 Chest and Abs Flat Bench Press: Warm-up sets and then 3 working sets (4… Bigger Leaner Stronger … When you are trying to gain size, there is a correlation between the two. There comes a time when these goals should meet, come together, and interact. Muscular Development, , Bigger Leaner Stronger. December 9, 2016, 7:52pm #1. Day 5 will shift the focus into hypertrophy, with greater volume and higher reps. Day 6 is similar in sets and reps, using different exercises. Shoot for four sets of eight. ... (it’s basically a 4-6 day split, with a compound movement as the first lift at strength-building rep ranges, followed by … We’re going with an upper-lower split here, with two upper & two lower sessions; one of each focused on strength, and the other on hypertrophy. EZ Bar curls – 2 sets of 8-10 reps at RPE 8 superset with overhead rope extensions for 2 sets of 8-10 reps at RPE 8.Immediately after your second set, lower the weights for each by 20-30% and do 2 more sets to technical failure. I do the 4-day split and do OTF 3 days. I have used this for several different clients including Ironman athletes, chefs, middle-aged folks, MMA fighters, an FBI agent, and young college kids. Week 1 will be an eight-rep max. Bigger Stronger Leaner specialises in strength & hypertrophy training, bodybuilding, sports specific training, improving body composition & your overall performance in & out of the gym. Choose compound exercises and perform four sets of eight to 12 reps (4x8-12): With this program, you’re hitting the body twice a week with slightly different rep ranges, volume, and lifts. I have used with slight variations on many clients. The only difference is that in the final week, you will go for as many reps as possible with last week’s weight on the final set. Categories: … Follow the same protocol as above to find your rep maxes for the week. Dumbbell flyes – 3 sets of 12-15 reps at RPE 9. Having bigger muscles usually means you can push heavier weights, and vice versa. Choose compound exercises and perform four sets of eight to 12 reps (4x8-12): With this program, you’re hitting the body twice a week with slightly different rep ranges, volume, and lifts. Honestly, the weight lifting is like a vacation compared to OTF. You can make gains no matter how many days per week you have for the gym. Bigger Stronger Leaner. This will should provide your body with enough of a training stimulus while giving you adequate rest days in between. Read The Year One Challenge for Men: Bigger, Leaner, and Stronger … Follow the same protocol as above to find your rep maxes for the week. This means taking a weight that you can get 4-6 reps (as in the book) consistently over 3-4 sets, and then once you can the 6 reps for all 3-4 sets, you move up in weight and start the cycle over. Don’t waste valuable time. In this exercise, you will hold off using a belt until you complete the final set of your rep max, after you have found your rep max. Bad technique and grinding out extra reps will get you nowhere except an injury, so be smart – working to an RPE 8 or 9 out of 10 is usually a wise decision. If you can’t squat below parallel, you’re using too much weight. Your assistance work will be the behind-the-neck press. Unlike training 3 days per week, you’ve got no full body sessions here, as each workout is either upper body or lower body. ... PUSH PULL LEGS, 6 DAYS. Bigger Leaner Stronger . Each week you will go for a maximum rep range. You’re in your off-season in bodybuilding, baseball, or your sport of choice, and you now have some time, make a dent in your training and how you look. It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. Once you have completed this final set, you must deduct 10% from your final lift of the prescribed rep max of that week. Hitting the upper body, the overhead press is next. But I have the companion 1 Year Challenge, which lays out all the workouts for you in 3-, 4-, and 5-day splits. One of my favorites is a circuit training day, followed by a low impact walk. Lifters usually fall into two categories: those who train for strength and those who train for bigger muscles. Example: If I bench 135lbs 10 times, using this programs philosophy I'll try and do 3 sets of 4 … I go heavy enough to do 4 reps and when i get 6 reps i up the weight 5 pounds. You must have JavaScript enabled in your browser to utilize the functionality of this website. Well, you can have all of these things, and it’s not nearly as complicated . Plus, if you miss a session, it means only hitting a muscle once a week, so getting all 4 workouts in is vital. There is no better time to get bigger and stronger than now. This program can give you these results you’re after. So, let’s assume some numbers here and set up an example. You can choose your rest days, but I prefer Saturday, Monday, and Wednesday. 0 545 4 minutes read. If the above sounds a little too difficult, or you’d rather look into something that’s a little more complex, yet takes all of the guesswork out of the equation, you can check out my Online Coaching options. This will also aid in recovery. It’s not necessarily the case the more sessions are better, as you’ve got to look at workout quality as well as quantity, but there does come a point where you get to an optimal number of weekly workouts & hit the muscles frequently enough to make them grow, but don’t risk overdoing it. If you are short on days you can train, try this three-day schedule instead. This program calls for a four-day split. In other words: lose weight, build muscle, look better naked, etc. Bigger Stronger Leaner Few people do split squats, mainly because they're hard as hell and nobody brags about split squat PRs. You will use a belt only when directed during the heavy part of the week, and you will train beltless on other days of the week. I ensured that they would meet their personal objectives but along the way also get stronger and build some quality muscle. At the same time though, training four days per week still gives you a bunch of time outside of the gym to ensure your training commitments aren’t holding you back from living your life & accomplishing things in other walks of life. the nutrition section is meh, but not too bad from what i read, but he recommends a body builder routine with bad programming. Posted by 2 years ago. And all of these things, and eat some fats also create an environment where muscle hypertrophy be. It three times of the closet peering into someone ’ s notebook, along with forms! Maintain a steady protein intake, and the overhead press still focusing on that mind muscle connection create environment! Rest days in between of this website you will go for a few exercises too to stock up on and! Might be 4 days per week some fats muscles in the upper body, the bench press, overhead... Exercise will be the stiff-leg deadlift for four sets of 15-20 reps a. 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