- Paperback: 208 pages
- Publisher: CreateSpace Independent Publishing Platform; The Build Healthy Muscle Series edition (January 13, 2012)
- Language: English
- ISBN-10: 1475143389
- ISBN-13: 978-1475143386
- Product Dimensions: 6 x 0.5 x 9 inches
- Shipping Weight: 12 ounces
- Average Customer Review: 3,300 customer reviews
- Amazon Best Sellers Rank: #504,831 in Books (See Top 100 in Books)
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Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Healthy Muscle Series) Paperback – January 13, 2012
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"I gained 10 pounds of muscle in 3 weeks good for me after a short plateau."
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"I was surprised to see fat literally fall off me (I lost 20lbs of fat in under 2 months) and muscle mass build up faster than I had ever seen it."
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From the Author
I'm Mike and I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.
Through my work, I've helped thousands of people achieve their health and fitness goals, and I share everything I know in my books.
So if you're looking to get in shape and look great, then I think I can help you. I hope you enjoy my books and I'd love to hear from you at my site, muscleforlife.com.
Top customer reviews
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I am a physician, I am 35 and I started working out at the age of 21 and I have been following this book’s recommendations since August 2017. I started out at 172 lbs with a body fat % of 16, now I am 164 lbs and Fat % of 10 being committed by about 90% ( I take 36 hours shifts once or twice a week and I will need a couple days to recover before I can work out, but my diet however is fairly committed).
Who is this book for? In my opinion, mainly for those who have no problem committing, like to exercise but never saw results because they did not know what the right things are regarding exercise and nutrition.
For beginners, this book is not enough, it is great and you should apply the concepts in it because you will maximize your gains without wasting time and effort but it won't tell you how exactly to perform the exercise itself and what the right technique is ( solution: search youtube for proper X exercise form and decide which one works the best for you, another solution is to work with a personal trainer solely for the technique and not for the program).
If you are a seasoned lifter, know how to bulk and cut and get your body fat % to below 10 , then you probably do not need this book, however, you can use it as a summary of all what you know.
Regarding the style, Mike is a talented writer and a smart salesman, he will try to sell you his products but he clearly states you do not have to. You will feel tempted though because things will work for you and you will want more.
The nutrition and the work out programs are all there in the book but they are kinda dispersed and you have to do a little extra homework so you build your own, BUT IT IS ALL THERE IN THE BOOK.
Some pieces of info are too basic for me but it is probably because of my medical background, it annoyed me a little bit because I could not skip it yet I did not want to hear it.
The articles that Mike will email you almost weekly or twice weekly are simply great, mostly revisions of sections in the book ( magnified if you will) plus additional stuff.
The negative reviews are true but I do not see them as necessarily negative points, yes the info are there online for free but so scattered and you will never know what to choose on your own.
The book serves as a great educational tool that will enable you to filter what is out there, whether products, exercises nutrition or supplements.
When bulking, Michael advises to start with 1 gram of protein per pound of bodyweight per day. And if you find that you do not gain pounds, you should add a 100 or so more calories to your daily intake until you gain weight. When I apply his calorie calculation to my bodyweight (which is 167 lbs), this means I should be eating 167g protein, 334g carbs, and 67g of fat which equals a total daily intake of 2607 calories.
I'm a hardgainer because I'm an 'ectomorph', which means I have long limbs, smalls wrists, small ankles, and an extremely high metabolism. Especially that last fact contributes to me needing way more calories that the initial calorie calculations. If I would adhere to Michaels initial calorie calculations, my bulking work would be in vain as I just found out today.
I got myself a Fitbit to help me track the exact amount of calories I burn throughout the day. I also went to the gym to do a sample workout, just to get a feel for the amount of calories I burn. This way I would know exactly how much calories I would have to eat to exceed my burned calories.
My jaw dropped when my Fitbit indicated that I had already burned almost 2400 calories around 4PM. And I still had almost half a day to go!
This insight allowed me to adjust my bulking diet appropriately, making sure I take in more calories than I burn. I would have never been able to do this if it wasn't for my Fitbit. So my recommendation for all my fellow hardgainers out there: get a Fitbit!
I will post my results after eight weeks of training, which will be Sunday march 25th.
I hope this helps and stimulates productive discussions!
Cheers from Holland