Getting into awesome shape isn’t nearly as complicated as the fitness industry wants you to believe. You don’t need to starve yourself with very-low-calorie diets to lose fat and keep it off.You don’t need to spend hundreds of dollars per month on the worthless supplements and fat loss pills.You don’t need to completely abstain from “cheat” foods while bringing your body fat percentage down to ideal levels.You don’t need to grind out hours and hours of boring cardio every week to shed ugly belly fat and love handles and get the body you desire.You don’t need to constantly change up your exercise routines to “confuse” your muscles.. In this book you’re going to learn something most women will never know… Those are just a few of the harmful lies and myths that keep women from ever achieving the lean, toned, strong, and healthy bodies they truly desire.
#BIGGER LEANER STRONGER WORKOUTS HOW TO#
We’ve worked with thousands men and women of all ages and abilities and helped them lose tens of thousands of pounds of fat and gain thousands of pounds of muscle.Īnd the best part? It only takes 90 days, and it costs less than a weekly session with a personal trainer at your local gym.The lies women are told about how to “tone” and “shape” their bodies, and what you REALLY need to do to have sexy, lean curves.How to build meal plans that allow you to build muscle, lose fat, and get healthy without ever feeling starved, deprived, or like you’re “on a diet.”.The 5 biggest fat loss myths & mistakes that keep women overweight, frustrated, and confused..The exact formula of exercise and eating that makes losing 10 to 15 pounds of fat while building lean, sexy muscle a breeze…and it only takes 8 – 12 weeks. That’s why I created my VIP 1-on-1 coaching service. So many unproductive “pump” workouts, so many hours sacrificed to cardio machines, and so many stinky tupperwares of chicken, broccoli, and rice. I spent a good 7 years spinning my squeaky hamster wheel in the gym without really knowing what I was doing. Without a mentor to point out all of the open manhole covers, you’re bound to break at least a bone or two along the way. The other exercise which can be preferred is hamstring exercises. With these simple exercises, you no longer have to hit the gym regularly to tone your thighs. Going solo in your fitness journey is the slowest and most stressful way to seek success because no matter your will or wherewithal, there are too many “unknown unknowns” to trip you up. Check out the infographic below by for the exercises to be considered for stronger legs. Have any questions? Drop ‘em in the comments! Sticking with the BB back squat to try to get my 1RM back to where it should be (370-to-390). Going back to the BB deadlift (and buy a different trap bar to keep at the gym).ģ. Moving the incline BB bench press back to exercise #1.Ģ. So, my plan for the next four months includes:ġ. It took 6-to-8 squat sessions just to feel fully comfortable with the exercise again.Īlso, I should’ve gone for the 8th rep on the AMRAP set (I would’ve gotten it) and could’ve gotten 9 or 10 if I hadn’t forgotten my belt. My BB back squat is lagging because I spent the last four months safety bar squatting and the four months before that front squatting, and although I got fairly strong on both (1RMs of 320 and 275), eight months without back squatting was a mistake. They tend to tip backward, which quickly runs your set into the sand.ģ. My trap bar deadlift performance (and thus progress) was hindered by the awkward design of the bars at my gym. This time, they were in the #2 and #3 positions, and the rep max test of the incline bench followed my flat DB bench press test, so you’d expect slightly lower numbers.Ģ. My previous incline and flat BB bench 1RMs were calculated with them as the first exercises in their workouts. On the face of it, this last training block doesn’t look particularly productive, but here a few points to consider:ġ. The Bigger Leaner Stronger Workout Plan calls for five days of. I started at an estimated 1RM of 280 pounds. You could do the perfect workouts and give your muscles the perfect amount of rest. BB Flat Bench: 265 x 3 for an estimated 1RM of 280 pounds. I started at an estimated safety bar squat 1RM of 320 pounds. BB Back Squat: 275 x 7 for an estimated 1RM of 330 pounds. I started at an estimated barbell deadlift 1RM of 470 pounds. Trap Bar Deadlift: 405 x 7 for an estimated 1RM of 485 pounds. I started at an estimated 1RM of 240 pounds. Incline BB Bench: 190 x 8 for an estimated 1RM of ~235 pounds. I started this macrocycle at an estimated 1RM of 120 pounds. Flat DB Bench: 105 x 8 for an estimated one-rep max of ~130 pounds.
Another four months of my Beyond Bigger Leaner Stronger program is complete, and here’s how my rep max testing came out:
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