Beyond Bigger Leaner Stronger

1. Progressive overload and compound lifts are the keys to building muscle and strength

"The absolute unalterable foundation of proper diet boils down to energy in vs. energy out and to eating proper ratios of protein, carbs, and fat."

Compound exercises rule. Exercises like squats, deadlifts, bench presses, and military presses should form the core of your training program. These movements engage multiple muscle groups simultaneously, allowing you to lift heavier weights and stimulate more muscle growth.

Progressive overload is essential. To continue making gains, you must gradually increase the demands on your muscles over time. This can be done by:

• Increasing weight
• Increasing reps
• Improving form
• Decreasing rest time between sets

The Beyond Bigger Leaner Stronger program emphasizes heavy compound lifting in the 4-6 rep range for most sets, with some variation in rep ranges to target different muscle fiber types and energy systems.

2. Proper nutrition is crucial for muscle growth and fat loss

"Eating a healthy, low-carb diet doesn't mean you automatically lose weight—you have to maintain a caloric deficit."

Calories matter most. To lose fat, you must be in a calorie deficit. To gain muscle, you need a slight calorie surplus. Track your food intake meticulously, especially when trying to get very lean.

Macronutrient balance is key:

• Protein: 1-1.2g per pound of body weight
• Carbs: Moderate to high (40-50% of calories) for muscle growth
• Fats: 20-30% of calories for hormonal health

Meal timing is secondary. While pre and post-workout nutrition can be optimized, overall daily intake is more important than meal frequency or timing for most people.

3. Advanced training techniques can break through plateaus

"As time goes on, making gains becomes harder and harder, which makes falling into a rut easier and easier."

Periodization is crucial. The Beyond Bigger Leaner Stronger program uses concurrent periodization, incorporating different rep ranges in each workout:

• Power Sets (1-3 reps)
• Myofibrillar Hypertrophy Sets (4-6 reps)
• Sarcoplasmic Hypertrophy Sets (8-10 reps)

Break through plateaus with:

• Microloading (smaller weight increases)
• Rest-pause sets
• Manipulating rep ranges
• Addressing weak points with targeted exercises
• Ensuring adequate recovery and sleep

Remember that progress slows as you approach your genetic potential. Patience and consistency become even more important for advanced lifters.

4. Flexibility and mobility work enhance performance and prevent injury

"Impaired lower-body flexibility and mobility can seriously mess with your ability to train your legs and back properly."

Mobility is foundational. Poor mobility can limit your ability to perform exercises with proper form, reducing effectiveness and increasing injury risk. Focus on:

• Hip mobility
• Ankle flexibility
• Shoulder mobility

Incorporate regular mobility work:

• Foam rolling
• Dynamic stretching
• Static stretching (post-workout)
• Mobility-specific exercises (e.g., hip flexor stretches, ankle mobilizations)

Dedicating time to mobility work can significantly improve your lifting performance, allowing for better form, increased range of motion, and reduced risk of injury.

5. Getting shredded requires strategic diet and training adjustments

"Getting below 8 or 9% body fat (men) or 18 or 19% (women) requires that you plan and track your macronutrient intake closely. Period."

Gradual calorie reduction is key. As you get leaner, you'll need to slowly reduce calories to continue losing fat. Start with a 20% deficit and adjust as needed.

Preserve muscle mass:

• Maintain high protein intake (1-1.2g per pound)
• Continue lifting heavy weights
• Use HIIT cardio sparingly

Strategic refeeds. Incorporate high-carb refeed days every 5-7 days to boost leptin levels and maintain metabolic rate.

Supplement wisely. Consider using:

• Caffeine for energy and fat oxidation
• Green tea extract for metabolism support
• Yohimbine for stubborn fat (if tolerated)

Getting to very low body fat levels requires patience, precision, and a willingness to be uncomfortable at times.

6. Maintaining low body fat is achievable with the right approach

"Maintaining single-digit body fat percentages doesn't require that you live on the brink of starvation, avoid all "cheat" foods, or kill yourself in the gym."

Reverse diet after cutting. Slowly increase calories to bring your metabolism back up without gaining significant fat.

Use calorie cycling. Eat more on training days and less on rest days to support muscle growth while staying lean.

Strategic cheating. Plan higher-calorie meals around workouts to minimize fat storage. Deplete glycogen before big meals to create a "carb sink" effect.

Maintain insulin sensitivity:

• Regular exercise
• Intermittent fasting (if preferred)
• Supplement with fish oil and green tea extract

With the right approach, maintaining a lean physique year-round is achievable without extreme deprivation or constant struggle.

7. Popular diets like intermittent fasting and carb cycling have pros and cons

"Intermittent fasting won't turn you into a superhuman, but fasting itself has plenty of health benefits."

Intermittent fasting:
Pros:

• Can improve insulin sensitivity
• May enhance fat loss for some
• Simplifies meal planning
  Cons:
• Can be difficult to adhere to
• May impact workout performance
• Not necessary for results

Carb cycling:
Pros:

• Can help with adherence during fat loss
• May optimize nutrient partitioning
  Cons:
• Complicated to implement
• Not inherently superior for fat loss

Paleo diet:
Pros:

• Emphasizes whole, unprocessed foods
• Can improve health markers
  Cons:
• Unnecessarily restrictive for some
• May lack certain nutrients

Remember that any diet can work if it creates a calorie deficit (for fat loss) or surplus (for muscle gain). Choose an approach that fits your lifestyle and preferences.

8. Supplements can aid fitness goals, but beware of industry deception

"The reality is the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, the underdosing of key ingredients, and many other shenanigans."

Effective supplements:

• Protein powder (for convenience)
• Creatine monohydrate
• Caffeine
• Fish oil

Be wary of:

• Proprietary blends
• Underdosed ingredients
• Exaggerated marketing claims
• Endorsements from steroid-using athletes

Do your research. Look for supplements with:

• Transparent labeling
• Clinically effective dosages
• Third-party testing
• Scientifically proven ingredients

While supplements can enhance your results, they are not magic and cannot replace proper diet and training. Focus on the fundamentals first, and use supplements as a small boost to an already solid program.

Last updated: October 5, 2024