{"id":245,"date":"2024-07-16T11:25:15","date_gmt":"2024-07-16T11:25:15","guid":{"rendered":"https:\/\/www.getstoryshots.com\/books\/bigger-leaner-stronger-summary\/"},"modified":"2024-09-04T11:19:11","modified_gmt":"2024-09-04T11:19:11","slug":"bigger-leaner-stronger-summary","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/it\/books\/bigger-leaner-stronger-summary\/","title":{"rendered":"Piano di allenamento e riepilogo di Bigger Leaner Stronger | Michael Matthews"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Learn Visually<\/h2>\n\n\n\n<p>Get the interactive infographic of <em>Bigger Leaner Stronger<\/em> <a href=\"https:\/\/www.getstoryshots.com\/books\/bigger-leaner-stronger-workout-plan-interactive-infographic\/\" data-type=\"post\" data-id=\"95014\">here.<\/a><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h2 class=\"wp-block-heading\">Listen<\/h2>\n\n\n\n<iframe style=\"border-radius:12px\" src=\"https:\/\/open.spotify.com\/embed\/episode\/5N5smivvUqCpV47U8Q4sum?utm_source=generator\" width=\"100%\" height=\"152\" frameBorder=\"0\" allowfullscreen=\"\" allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\"><\/iframe>\n<\/div><\/div>\n\n\n\n<p>Life gets busy. Has <a data-tool=\"Buy on Amazon\" class=\"tooltip animate\" href=\"https:\/\/geni.us\/bigger-free-audiobook\" target=\"_blank\" rel=\"noopener\">Bigger Leaner Stronger<\/a> been on your reading list? Instead, learn the key insights and the workout in this summary.<\/p>\n\n\n\n<p>We\u2019re scratching the surface in this Bigger Leaner Stonger workout overview and summary. If you don&#8217;t already have the book, order it <a data-tool=\"Buy on Amazon\" class=\"tooltip animate\" href=\"https:\/\/geni.us\/bigger-leaner-book\" target=\"_blank\" rel=\"noopener\">here<\/a> or get the<a data-tool=\"Buy on Amazon\" class=\"tooltip animate\" href=\"https:\/\/geni.us\/bigger-free-audiobook\" target=\"_blank\" rel=\"noopener\"> audiobook for free<\/a> to learn the juicy details.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">About Michael Matthews<\/h2>\n\n\n\n<p class=\"has-drop-cap\"><a data-tool=\"Buy on Amazon\" class=\"tooltip animate\" href=\"https:\/\/geni.us\/michael-matthews\" target=\"_blank\" rel=\"noopener\">Michael Matthews<\/a> is the bestselling fitness author of <em>Bigger Leaner Stronger, Thinner Leaner Stronger<\/em>, and <em>The Shredded Chef<\/em>. He is also the founder of Legion Athletics. His simple, science-based approach to building muscle, losing fat, and getting healthy has helped him sell over a million books. His work has been featured in many popular outlets, including Esquire, Men\u2019s Health, Elle, Women\u2019s Health, Muscle &amp; Strength, and more, as well as on FOX and ABC.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p><a href=\"https:\/\/geni.us\/bigger-free-audiobook\" data-tool=\"Buy on Amazon\" class=\"tooltip animate\" target=\"_blank\" rel=\"noopener\">Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body<\/a> focuses on the best tips for building muscle and losing fat. Michael Matthews gives you a blueprint for how you can start eating and exercising your way towards a bigger, leaner, and stronger body. He claims this book should offer the advice required to gain 10 to 15 pounds of lean mass in just 8-12 weeks.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"LrN8Z1bdAFT2aMeyX4gH0ImVhwi9G6uUqKClRsn\"><iframe title=\"Bigger Leaner Stronger Summary |\u00a0Free Audiobook |\u00a0Michael Matthew\" width=\"720\" height=\"540\" src=\"https:\/\/www.youtube.com\/embed\/3IZLvzaOSsg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #1: Progressive Tension Overload<\/h2>\n\n\n\n<p>Michael Matthews believes that progressive tension overload is fundamental to growing and sustaining a highly muscular body. He defines <em>progressive tension overload<\/em> as the practice of incrementally increasing the heaviness of the weights that you are lifting. As your muscles grow, using the same heaviness of weight will lower the tension placed on your muscle fibers. But to continue to grow your muscles, you must continue to increase this tension level by increasing the heaviness of your weights. Michael Matthews advises that even if you listen to all the other advice in this book, you\u2019ll still fail to build muscle if you do not progressively overload. So always add another rep or a little bit of weight compared to your last workout.&nbsp;<\/p>\n\n\n\n<p>Matthews explains that the concept of progressive overload is not solely a modern one. Instead, the ancient Greek hero Milo was said to have carried a cow on his back daily from childhood. But over the years, the cow grew in size. Crucially, as the cow grew, so did Milo\u2019s physique. Milo\u2019s strength grew in proportion to the increase in weight he had to carry.<\/p>\n\n\n\n<p>Finally, progressive overload can be a highly effective motivator. If you notice progress in the weight you can lift, you notice progress even if progress is not yet visible on your body. Track what you lift, so you beat that weight every workout. Achieving incremental goals activates the reward center of the brain, which releases dopamine. Over time, these regular dopamine releases can change neural pathways to signal the expectation of rewards when it comes time to work out. This rewiring of the brain can improve workout stamina and motivation to hit the gym even on a tough day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #2: Use Free Weights and Compound Lifting<\/h2>\n\n\n\n<p>Resistance machines are commonly used because they seem less intimidating than holding dumbbells, bars, and plates. That said, Michael Matthews argues these machines are less effective at building muscle. By using free weights, you are better able to perform compound exercises. These exercises recruit multiple muscle groups rather than isolating a single muscle group. Although isolation exercises are valuable, they are only valuable for strengthening certain muscle groups.<\/p>\n\n\n\n<p>One of the greatest benefits of compound weightlifting is that it is associated with a greater release of anabolic hormones than resistance machines produce. These hormones, like testosterone and growth hormone, are essential for improving muscle growth.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #3: Feed Your Muscles With Food and Rest<\/h2>\n\n\n\n<p>Matthews believes the majority of weight training programs do not offer enough rest. Weight training, if done correctly, should create micro-tears in your muscle fiber. Muscle growth occurs when these fibers are repaired. But if you do not provide your body with sufficient rest, it will not effectively repair these micro-tears. The author suggests it can take between two and seven days to let your body fully repair itself. This does not mean you should leave seven days between workouts. Instead, rest specific muscle groups before training them again.&nbsp;<\/p>\n\n\n\n<p>Michael Matthews also debunks the myth that engaging with more sets during your workout will produce more muscle. Matthews adopted this approach early on in his training days, but found that he obtained little growth and was left with several negative repercussions. He was exhausted after every workout and would get injured, which prevented effective long-term growth. Matthews believes that spending two or more hours at the gym is not a healthy way of trying to build muscle. Instead, he suggests spending a maximum of 60 minutes a day in the gym.&nbsp;<\/p>\n\n\n\n<p>Finally, <em>sleep<\/em> is one of the most important activities to remember when seeking to build muscle. Sleep is characterized by growth and repair. So, Matthews suggests ensuring you get between seven and eight hours of sleep each night.<\/p>\n\n\n\n<p>As well as resting your body, you also need to feed your body properly. This means you need to ensure you plan out your diet correctly (which we will get to later on in this analysis).<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #4: Cardio Can Also Help You Build Muscle<\/h2>\n\n\n\n<p>One of the biggest myths within the fitness world is the belief that all cardio exercise leads to muscle loss. Matthews agrees that excessive cardio can cause muscle loss. But he also highlights the fact that moderate amounts of cardio performed appropriately can aid muscle growth. For example, cardio exercise can facilitate muscle-fiber repair by increasing blood flow to the relevant muscle areas. This blood flow transports the minerals that are essential for muscle repair and carries away waste products. The result is shorter recovery times and improved muscle growth. That said, since cardio exercises mainly employ the legs, as in running and cycling, these benefits mainly serve to build leg muscles rather than upper body muscles.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #5: The Bigger Leaner Stronger Ultimate Workout Plan<\/h2>\n\n\n\n<p>Michael Matthews summarizes his advice by offering a specific formula to adhere to while weight training.&nbsp;<\/p>\n\n\n\n<p>1\u20132 | 4\u20136 | 9\u201312 | 2\u20133 | 45\u201360 | 5\u20137 | 8\u201310<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Train 1\u20132 Muscle Groups Per Day.<\/li>\n\n\n\n<li>Do Sets of 4\u20136 Reps for Nearly All Exercises.<\/li>\n\n\n\n<li>Do 9\u201312 Heavy Sets Per Muscle Group.<\/li>\n\n\n\n<li>Rest 2\u20133 Minutes in Between Sets.<\/li>\n\n\n\n<li>Train for 45\u201360 Minutes.<\/li>\n\n\n\n<li>Train Each Muscle Group Once Every 5\u20137 Days.<\/li>\n\n\n\n<li>Take a Week off from Training Every 8\u201310 Weeks.<\/li>\n<\/ol>\n\n\n\n<p>Drilling down into details, Matthews also recommends four specific exercise types:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>The bench press<\/li>\n\n\n\n<li>The military press<\/li>\n\n\n\n<li>The squat<\/li>\n\n\n\n<li>The deadlift&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Matthews suggests adopting a specific exercise routine including these moves, if you want to train three days a week.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Three-Day Training<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Day One &#8211; Pulling<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Deadlift &#8211; Warm up and three working sets<\/li>\n\n\n\n<li>Barbell Row &#8211; Three working sets<\/li>\n\n\n\n<li>Chin up &#8211; Three working sets<\/li>\n\n\n\n<li>Barbell Curls &#8211; Three working sets<\/li>\n\n\n\n<li>Weighted Cable Crunch for Abs &#8211; ten to twelve reps<\/li>\n\n\n\n<li>Air Bicycle to Failure<\/li>\n\n\n\n<li>Decline Crunch to Failure &#8211; Repeat for three cycles<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">Day Two &#8211; Pushing<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Incline Bench Press &#8211; Warm up and three working sets<\/li>\n\n\n\n<li>Military Press &#8211; Three working sets<\/li>\n\n\n\n<li>Bench Press &#8211; Three working sets<\/li>\n\n\n\n<li>Side Lateral Raise &#8211; Three working sets<\/li>\n\n\n\n<li>Standing Calf Raises &#8211; Three working sets<\/li>\n\n\n\n<li>Seated Calf Raises &#8211; Three working sets<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">Day Three &#8211; Legs<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell Squat &#8211; Warm up and three working sets<\/li>\n\n\n\n<li>Leg Press &#8211; Three working sets<\/li>\n\n\n\n<li>Romanian Deadlift &#8211; Three working sets<\/li>\n\n\n\n<li>Ab workout from day one<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #6: Eat Less Energy than You Burn<\/h2>\n\n\n\n<p>Let\u2019s say your base level of calories burned in a day is 2,000, and you decide to take in only 1,500 calories per day. If you stick to this regimen, you will lose weight. This is a scientific fact. So, track the energy you ingest in your diet and make sure it is lower than the energy you have spent (if you want to lose weight). If you keep to this approach, you will lose weight even if you are eating terrible food that adds up to only 1500 calories. Importantly, you should only be in a calorie deficit if you need to burn fat and lose weight. If you are already slim and want to gain muscle, then you should be consuming 2200 to 2500 calories a day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #7: Use Macronutrients Properly to Optimize Body Composition<\/h2>\n\n\n\n<p>You will lose weight no matter your diet composition as long as you are in a calorie deficit. But the composition of your diet is still essential for optimizing your body composition. Mathews explains that you are at risk of becoming \u201cskinny fat\u201d if you are not paying attention to what you are eating. If you are eating too little protein while cutting calories, you will lose more muscle than you gain. Additionally, if you eat too few carbs, your training will suffer. Specifically, your muscle recovery will be impaired, and you will lack energy. Finally, if you eat too little fat, you will experience a significant drop in testosterone levels and other undesirable effects.<\/p>\n\n\n\n<p>Aim to balance out your macronutrient levels. In doing so, you will maintain your energy levels, gain muscle, and maintain hormone levels and cell functions. If you want to gain muscles, you will also need to feed your body more energy than it is burning. These energy stores are crucial for repairing your damaged muscles and packing on lean muscle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #8: Choose the Right Protein Sources<\/h2>\n\n\n\n<p>Proteins will be a hugely important part of your diet. That said, it is essential for you to choose the right foods from which to obtain your protein. Whole food protein is a protein that comes from natural food sources. So, the best forms of whole food protein are chicken, turkey, lean red meat, fish, eggs, and milk.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #9: Eat Carbohydrates in the Medium-High Range<\/h2>\n\n\n\n<p>Sugar is a class of sweet-tasting carbohydrates that comes from various plants, fruits, grains, and other sources. The danger of sugar is that it\u2019s fast-absorbing and leaves you hungry soon after. Glucose is a sugar that occurs widely in nature and is an important energy source in organisms. Glucose is a component of many carbohydrates. Eat carbs in the medium-high range of the glycemic index (70\u201390 is a good rule of thumb) about 30 minutes before you train and within 30 minutes of finishing your workout.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #10: Get Most of Your Fats from Unsaturated Sources<\/h2>\n\n\n\n<p>It is difficult to build any muscle while in a fat loss calorie deficit. The goal while on a fat loss diet is simply to preserve muscle. Get most of your fats from unsaturated sources like olive oil, nuts, peanut oil, avocados, flaxseed oil, safflower oil, sesame oil, or cottonseed oil.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #11: Eat Less Salt<\/h2>\n\n\n\n<p>Most people consume too much sodium (salt), which causes bloating. You should aim for a 1:2 ratio of sodium to potassium. Therefore, about 4,600 mg of potassium a day is about right if your salt intake is high. It\u2019s better to just cut the salt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #12: Block Eat on a Schedule<\/h2>\n\n\n\n<p>Another myth associated with training is that you have to eat six smaller meals rather than three larger meals a day. This myth implies that eating more frequently increases your metabolism. Matthews points out that small meals cause small, short metabolic spikes. Comparatively, the usual three meals cause a long metabolic spike. When you take these spikes over the course of the day, you cannot identify a clear difference. Matthews argues you should focus far more on planning a diet you enjoy and benefit from rather than caring too much about<em> when<\/em> you eat.&nbsp;<\/p>\n\n\n\n<p>Matthews believes the only times you should schedule your meals are pre- and post-workout. Specifically, you should consume protein before working out to obtain a spike in amino acid levels and protein synthesis rates. This intake means you will be more efficient at building muscle during the workout. You should also eat carbohydrates before a workout to provide the fuel boost required to power your muscles. Then, having completed a workout, Matthews recommends eating more protein to stimulate protein synthesis. Eat some more carbohydrates to inhibit protein breakdown.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #13: The 5 Biggest Fat Loss Myths and Mistakes<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Counting Calories is Unnecessary<\/li>\n\n\n\n<li>Doing Cardio = Weight Loss<\/li>\n\n\n\n<li>Chasing the Fads<\/li>\n\n\n\n<li>Doing Low Weight and High Reps Gets You Toned<\/li>\n\n\n\n<li>Spot Reduction of Fat<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Final Summary and Review<\/h2>\n\n\n\n<p><em>Bigger Leaner Stronger <\/em>provides an outline of how you can shape your diet and exercise routine to achieve the body you have always wanted. Some of the guidance is well known advice, while other tips challenge common guidance. By dispelling these myths, Michael Matthews lets you focus on what\u2019s important.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Rating<\/h2>\n\n\n\n<p>We rate Bigger Leaner Stronger 4.6\/5. Comment below and let us know how you would rate Michael Matthews book and workout based on our summary.<\/p>\n\n\n\n<div class=\"wp-block-yet-another-stars-rating-visitor-votes yasr-vv-block\"><!--Yasr Visitor Votes Shortcode--><div id='yasr_visitor_votes_19c7b2a3d6d00' class='yasr-visitor-votes'><div class=\"yasr-custom-text-vv-before yasr-custom-text-vv-before-245\">Click to rate this book!<\/div><div id='yasr-vv-second-row-container-19c7b2a3d6d00'\r\n                                        class='yasr-vv-second-row-container'><div id='yasr-visitor-votes-rater-19c7b2a3d6d00'\r\n                                      class='yasr-rater-stars-vv'\r\n                                      data-rater-postid='245'\r\n                                      data-rating='3.6'\r\n                                      data-rater-starsize='32'\r\n                                      data-rater-readonly='false'\r\n                                      data-rater-nonce='d2cb598c43'\r\n                                      data-issingular='false'\r\n                                    ><\/div><div class=\"yasr-vv-stats-text-container\" id=\"yasr-vv-stats-text-container-19c7b2a3d6d00\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\"\r\n                                   class=\"yasr-dashicons-visitor-stats\"\r\n                                   data-postid=\"245\"\r\n                                   id=\"yasr-stats-dashicon-19c7b2a3d6d00\">\r\n                                   <path d=\"M18 18v-16h-4v16h4zM12 18v-11h-4v11h4zM6 18v-8h-4v8h4z\"><\/path>\r\n                               <\/svg><span id=\"yasr-vv-text-container-19c7b2a3d6d00\" class=\"yasr-vv-text-container\">[Total: <span id=\"yasr-vv-votes-number-container-19c7b2a3d6d00\">9<\/span> Average: <span id=\"yasr-vv-average-container-19c7b2a3d6d00\">3.6<\/span>]<\/span><\/div><div id='yasr-vv-loader-19c7b2a3d6d00' class='yasr-vv-container-loader'><\/div><\/div><div id='yasr-vv-bottom-container-19c7b2a3d6d00' class='yasr-vv-bottom-container'><\/div><\/div><!--End Yasr Visitor Votes Shortcode--><\/div>\n\n\n\n<p>EDITOR&#8217;S NOTE: This content was first published in 2020<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bigger Leaner Stronger PDF, Free Audiobook, Infographic and Animated Book Summary<\/h2>\n\n\n\n<p>This was the tip of the iceberg of Bigger Leaner Stronger workout. To dive into the details and support Michael Matthews, order the <a data-tool=\"Buy on Amazon\" class=\"tooltip animate\" href=\"https:\/\/geni.us\/bigger-leaner-book\" target=\"_blank\" rel=\"noopener\">book<\/a> or get the audiobook <a data-tool=\"Buy on Amazon\" class=\"tooltip animate\" href=\"https:\/\/geni.us\/bigger-free-audiobook\" target=\"_blank\" rel=\"noopener\">for free<\/a>.<\/p>\n\n\n\n<p>Did you love the lessons you learned here? Comment below or share to show you care.<\/p>\n\n\n\n<p>New to StoryShots? Get the PDF, free audio and animated versions of this analysis and summary of Bigger Leaner Stronger and hundreds of other bestselling nonfiction books in our <a href=\"https:\/\/go.getstoryshots.com\/free\">free top-ranking app.<\/a> It\u2019s been featured by Apple, Google, The Guardian, and The UN as one of the world\u2019s best reading and learning apps.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1721127596817\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What is Bigger Leaner Stronger?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Bigger Leaner Stronger is a popular workout program designed to help individuals build muscle, lose fat, and improve their overall physique. It emphasizes a combination of weightlifting, proper nutrition, and consistent training to achieve desired results.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1721127596817\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can you provide a summary of the Bigger Leaner Stronger workout plan?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The Bigger Leaner Stronger workout plan focuses on compound exercises, progressive overload, and structured training splits. It typically involves weightlifting sessions three to five times a week, targeting different muscle groups each day. The program also emphasizes the importance of nutrition and maintaining a caloric surplus or deficit based on individual goals.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1721127596817\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How long does it take to see results with the Bigger Leaner Stronger program?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The time it takes to see results with Bigger Leaner Stronger can vary depending on individual factors such as genetics, starting fitness level, and adherence to the program. However, many individuals report noticeable improvements in strength and physique within the first few months of consistent training and proper nutrition.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1721127596817\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is Bigger Leaner Stronger suitable for beginners?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, Bigger Leaner Stronger can be adapted for beginners. The program provides guidance on proper form, training intensity, and progression. It is recommended to start with lighter weights and gradually increase the load as strength and confidence improve.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1721127596817\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Does Bigger Leaner Stronger provide a meal plan or dietary guidelines?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, Bigger Leaner Stronger includes dietary guidelines and recommendations for macronutrient intake. While it doesn&#8217;t provide a specific meal plan, it emphasizes the importance of consuming adequate protein, healthy fats, and carbohydrates based on individual goals and preferences.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1721127596817\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Are there any potential risks or considerations when following the Bigger Leaner Stronger program?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>As with any exercise program, it&#8217;s important to prioritize safety and listen to your body. It is advisable to consult with a healthcare professional before starting any new fitness regimen, especially if you have any pre-existing medical conditions or injuries. Proper form, gradual progression, and adequate recovery are crucial to minimize the risk of injury while following Bigger Leaner Stronger.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Related Book Summaries<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/thinner-leaner-stronger-summary\">Thinner Leaner Stronger<\/a> by Michael Matthews<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-4-hour-body-summary\">The 4-Hour Body<\/a> by Tim Ferriss<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/cant-hurt-me-summary\">Can\u2019t Hurt Me<\/a> by David Goggins<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-bulletproof-diet-summary\">The Bulletproof Diet<\/a> by Dave Asprey<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/how-not-to-die-summary\">How Not to Die<\/a> by Dr. Michael Greger<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-plant-paradox-summary\">The Plant Paradox<\/a> by Steven Gundry<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-keto-reset-diet-summary\">The Keto Reset Diet<\/a> by Mark Sisson<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/how-not-to-diet-summary\/\" data-type=\"post\" data-id=\"49700\">How Not to Diet<\/a> by Dr. Michael Greger<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-obesity-code-summary\">The Obesity Code<\/a> by Jason Fung<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/not-a-diet-book-summary\">Not A Diet Book<\/a> by James Smith<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/super-human-summary\/\" data-type=\"post\" data-id=\"3129\">Super Human<\/a> by Dave Asprey<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/bigger-leaner-stronger-by-Michael-Matthews-book-summary-review-quotes-analysis-free-audiobook-infographic-storyshots-1024x1024.png\" alt=\"bigger leaner stronger by Michael Matthews book summary review quotes analysis free audiobook infographic storyshots\" class=\"wp-image-56615\" style=\"width:193px;height:193px\" srcset=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/bigger-leaner-stronger-by-Michael-Matthews-book-summary-review-quotes-analysis-free-audiobook-infographic-storyshots-1024x1024.png 1024w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/bigger-leaner-stronger-by-Michael-Matthews-book-summary-review-quotes-analysis-free-audiobook-infographic-storyshots-300x300.png 300w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/bigger-leaner-stronger-by-Michael-Matthews-book-summary-review-quotes-analysis-free-audiobook-infographic-storyshots-150x150.png 150w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/bigger-leaner-stronger-by-Michael-Matthews-book-summary-review-quotes-analysis-free-audiobook-infographic-storyshots-768x768.png 768w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/bigger-leaner-stronger-by-Michael-Matthews-book-summary-review-quotes-analysis-free-audiobook-infographic-storyshots-12x12.png 12w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/bigger-leaner-stronger-by-Michael-Matthews-book-summary-review-quotes-analysis-free-audiobook-infographic-storyshots-600x600.png 600w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/bigger-leaner-stronger-by-Michael-Matthews-book-summary-review-quotes-analysis-free-audiobook-infographic-storyshots.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Imparare visivamente Scoprite qui l'infografica interattiva di Bigger Leaner Stronger. Ascoltare La vita \u00e8 piena di impegni. Bigger Leaner Stronger era nella vostra lista di lettura? Scoprite invece le intuizioni chiave e l'allenamento in questo riassunto. In questa panoramica e sintesi dell'allenamento Bigger Leaner Stonger stiamo grattando la superficie. Se non avete ancora il libro,...<\/p>","protected":false},"author":1,"featured_media":91888,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"right","_kad_post_sidebar_id":"sidebar-primary","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"yasr_overall_rating":4.6,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[4649,4480,4527],"tags":[],"class_list":["post-245","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-books","category-health-fitness","category-new"],"acf":[],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":9,"sum_votes":32},"taxonomy_info":{"category":[{"value":4649,"label":"All Books"},{"value":4480,"label":"Health &amp; Fitness"},{"value":4527,"label":"New"}]},"featured_image_src_large":["https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Bigger-Leaner-Stronger-workout-summary-1024x536.png",1024,536,true],"author_info":{"display_name":"StoryShots - Free Book Summaries","author_link":"https:\/\/www.getstoryshots.com\/it\/books\/author\/storyshotsadmin\/"},"comment_info":0,"category_info":[{"term_id":4649,"name":"All Books","slug":"all-books","term_group":0,"term_taxonomy_id":4649,"taxonomy":"category","description":"","parent":0,"count":95,"filter":"raw","cat_ID":4649,"category_count":95,"category_description":"","cat_name":"All Books","category_nicename":"all-books","category_parent":0},{"term_id":4480,"name":"Health &amp; Fitness","slug":"health-fitness","term_group":0,"term_taxonomy_id":4480,"taxonomy":"category","description":"","parent":0,"count":45,"filter":"raw","cat_ID":4480,"category_count":45,"category_description":"","cat_name":"Health &amp; Fitness","category_nicename":"health-fitness","category_parent":0},{"term_id":4527,"name":"New","slug":"new","term_group":0,"term_taxonomy_id":4527,"taxonomy":"category","description":"","parent":0,"count":88,"filter":"raw","cat_ID":4527,"category_count":88,"category_description":"","cat_name":"New","category_nicename":"new","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/posts\/245","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/comments?post=245"}],"version-history":[{"count":36,"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/posts\/245\/revisions"}],"predecessor-version":[{"id":95968,"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/posts\/245\/revisions\/95968"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/media\/91888"}],"wp:attachment":[{"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/media?parent=245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/categories?post=245"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/it\/wp-json\/wp\/v2\/tags?post=245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}