Post: #1

I just read a book by Mike Matthews titled 'Bigger, Leaner, Stronger' - It's got a lot of reviews on Amazon and he's got a pretty big online presence too.(His site is muscleforlife).

But the book itself was just average, nothing too special and the training program he wrote in the book was basically a bro split like this :

Monday - Chest/Abs
Flat Dumbbell Press - 3 x 4-6
Incline Dumbbell Press - 3 x 4-6
Decline Dumbbell Press - 3 x 4-6
Cable Crunch - 4 x 20
Ab Roller - 4 x Failure

Tuesday - Back & Calves
One-arm Dumbbell Rows - 3 x 4-6
Front Lat Pull-downs - 3 x 4-6
Seated Cable Rows - 3 x 4-6
Standing Calf Raise - 6 x Failure

Wednesday - Shoulders
Arnold Dumbbell Press - 3 x 4-6
Side Lateral Raise - 3 x 4-6
Belt-over Rear Delt Raises - 3 x 4-6

Thursday - Legs
Barbell Squat - 3 x 4-6
Leg Press - 3 x 4-6
Romanian Deadlift - 3 x 4-6

Friday - Arms/Abs
Dumbbell Curls - 3 x 4-6
Barbell Curls - 3 x 4-6
Tricep Push-down - 3 x 4-6
Seated Tricep Press - 3 x 4-6
Cable Crunch - 4 x 20
Ab Roller - 4 x Failure


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He recommends always going for 4~6 rep ranges for pretty much every exercise. From what I've read(Eric Cressey especially) not lifting above 90% of 1RM is one of beginner lifter's most common mistakes. What do you guys think of this routine?

Post: #2

(12-30-2014 12:13 AM)swishhboy25 Wrote:  What do you guys think of this routine?

The pairing of muscle groups seems a bit odd, such as 'back and calves', especially when there is already a specific leg day. I'd look further into any reasoning behind this, it may be effective for him, but it's not very normal.

(12-30-2014 12:13 AM)swishhboy25 Wrote:  He recommends always going for 4~6 rep ranges for pretty much every exercise.

The rep range sounds good, assuming you're in any half-decent shape already (i.e not obese or not having a bad condition, in which case higher reps may be better for a while). I'd go with 6 reps as a beginner.

(12-30-2014 12:13 AM)swishhboy25 Wrote:  Flat Dumbbell Press - 3 x 4-6
Incline Dumbbell Press - 3 x 4-6
Decline Dumbbell Press - 3 x 4-6

While these 3 exercises may hit all the different areas of the pecs, they are very specific exercises that more experienced guys would use to switch up their routine or address muscle imbalances. Just stick with the bench press for at least a few months, may be keep the incline db press in.

Overall, it sounds like a decent program, I'm just not sure on some of the exercises and the pairings of muscle groups.

Post: #3

Followed this for sometime. Decent workout program but not the 'holy grail' he makes it out to be.

I think his popularity related to his own gifted build rather than anything special he teaches.

Post: #4

for most people 90% or above is going to be a weight that is 3 reps or less.