It's just what got you into the gym? What got you started? Why are you here? Yeah, it's been on a long journey, but what honestly got me into the gym was me being insecure. So I think my first question for you is super simple. So I'm excited to have you here and really excited to kind of pick your brain today. You've placed top five in the world and I know that you've helped over a thousand people and over a hundred people play top five, including a WB FF world champion.
Bigger leaner stronger 3 day split pro#
Hey, we have you as the W and bf pro physy competitor. What up, how are you doing? I'm pretty good. So not only is patrick a friend, he's actually my coach right now, which is pretty cool.
So Patrick is also a fitness competitor and today we're going to be talking a little bit more about getting into the gym and some of the different ways that we can manipulate your style of training and your diet to get you results. I'm your host, Haley, and today I'm joined by a fellow coach and also a good friend, Patrick mcinness. All Right, friends, welcome back to your vibrant life podcast. On this podcast, I will be providing me with the simple and effective strategies that me and my clients used to feel vibrant every day. If you're struggling with digestion, body image or fatigue, you're in the right place. My name is Haley and my mission is to help busy, Burns out individuals increase their energy naturally and discover how good their bodies are designed to feel. No matter how bad you might think your genetics are or how lost you might feel after trying and abandoning many types of workouts, you can have the lean, ripped body that you dream about.Welcome to your vibrant life podcast.The best book I’ve read on building muscle.When I first read Bigger Leaner Stronger in 2013, I took 5,000+ words of notes. Since then, I’ve read the book twice more and have tried to condense my original summary for brevity. Given that a few people have plagiarized my original summary, I decided to rework mine and focus on the training formula that Matthews recommends.Do sets of 4-6 reps for nearly all exercises.Train each muscle group once every 5-7 days.
Take a week off training every 8-10 weeks.Train 2 to 3 Major Muscle Groups Per Workout Matthews opens chapter 21 with a training formula that outlines the protocol he recommends you follow:Ģ–3 | 4–6 | 9–12 | 2–4 | 45–60 | 5–7 | 8–10ġ. While there are many different ways to organize workout programs, Bigger Leaner Stronger utilizes what’s known as a “push-pull-legs” or “PPL” split, which has you train two to three major muscle groups per workout. Matthews favors a push-pull-leg routine over others, such as “full-body,” because it trains all major muscle groups, allows plenty of time for recovery, and can be easily tailored to fit different training goals, schedules, and histories.Ī push-pull-leg routine separates your major muscle groups into three different workouts: (1) chest, shoulders, and triceps (push), (2) back and biceps (pull), and (3) legs (including calves, usually). Matthews explains that this protocol is easier to understand, too. “Rep,” which is short for “repetition,” is a single raising and lowering of a weight.
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