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The Year One Challenge for Men: Bigger, Leaner, and Stronger Than Ever in 12 Months Paperback – January 5, 2015
"Children of Blood and Bone"
Tomi Adeyemi conjures a stunning world of dark magic and danger in her West African-inspired fantasy debut. Pre-order today
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"I gained 10 pounds of muscle in 3 weeks good for me after a short plateau."
-Adam D. (Amazon Verified Purchase)
-"LoeJawson" (Amazon Verified Purchase)
"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."
-Jeff K (Amazon Verified Purchase)
-"ACM" (Amazon Verified Purchase)
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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Strengths of the book - specific detailed wek by week plan that is easy to follow. No more searching the internet for a plan. Resulkts speak for themselves. with 3,4,5 day w/o options one can tailor each week based on your available time.
Only suggestions for improvement would be to:
include the de-load week as part of the printed schedule with recommended exercises
include alternative exercises that machines could substitute for. I have limited shoulder mobility so overhead barbell presses are pretty impossible. I uses machines for these with similar range of motion but much less pain.
This book, Bigger, Leaner, Stronger and mike's web site are all excellent. Nice to find evidence based programs that are simple and effective. Can't say enough good things.
I have been using this journal for about 6 months now and I've made considerable progress on my lifts. I had been lacking pretty badly on my squats and deadlifts and I'm happy to say that I'm doing a lot better now. Keep in mind I've been working out already for 4 years straight, so no newbie gains here :)
Stats at beginning -> 6 months in:
151.5 lbs 12% BF -> 156 lbs 13% BF
Bench: 170x5 -> 205x5
Overhead Press: 105x5 -> 135x5
Squat: 155x5 -> 225x4
Deadlift: 200x5 -> 280x4
As far as the squat and deadlift goes, a lot of the progress can be attributed to my form getting a lot better (plus I took it a bit easier at the beginning to get used to the lifts). Consistently doing these exercises helped me get much better at these lifts and helped me push more weight just from improving my form alone.
In summary, I really like this journal because it holds you accountable, the workouts are consistent, and you can ensure you are progressing with your lifts.
I ended up buying the first edition of BLS after reading great reviews on Amazon and I've never looked back. I'm now 196lbs at a little less than 10% body fat. My shoulders, back, upper chest, calves, and abs are now way more developed than before and now I can actually could tell you what's legit and what's not in the world of fitness all thanks to Mike. He's literally done all the work so we don't have to. What a stud! So in keeping in line with taking care of all the know how part Mike has put together a whole years worth of workouts, nutrition / supplement recommendations, and recipes to again take all the guess work out for you. You simply cannot go wrong listening to this guy or purchasing his products. I'm usually extremely skeptical of supplements and was concerned when Mike started selling his own supplement product line but even then he's put out the best supplements out there and to which I consider to be the gold standard, period. To sum it up the man is legit so if you think you might need some help after reading BLS, and some things were a bit over your head, do yourself a favor and toss this in your purchase cart and do exactly what it says. I promise you won't regret it.
I love the contents, and I love the spiral hardcover. That means it will last the year! This is a great companion to Bigger, Leaner, Stronger book by same author Mike Matthews.