Bigger Leaner Stronger
Page 55
Standing Dumbbell Calf Raise*
And as far as workouts go, here’s a training phase to get you started:
Five-Day Routine
Workout 1
Push
Dumbbell Bench Press: Warm-up and 3 hard sets
Incline Dumbbell Bench Press: 3 hard sets
Dumbbell Fly*: 3 hard sets
Dumbbell Lying Triceps Extension: 3 hard sets
Workout 2
Pull and Calves
Dumbbell Deadlift: Warm-up and 3 hard sets
One-Arm Dumbbell Row: 3 hard sets
Chin-Up: 3 hard sets
Standing Dumbbell Calf Raise*: 3 hard sets
Workout 3
Upper Body and Core
Seated Dumbbell Press: Warm-up and 3 hard sets
Dumbbell Side Lateral Raise*: 3 hard sets
Dumbbell Rear Lateral Raise*: 3 hard sets
Lying Leg Raise: 3 hard sets
Workout 4
Legs
Goblet Squat*: Warm-up and 3 hard sets
Dumbbell Lunge (In-Place): 3 hard sets
Nordic Hamstring Curl*: 3 hard sets
Standing Dumbbell Calf Raise*: 3 hard sets
Workout 5
Upper Body and Core
Dumbbell Bench Press: Warm-up and 3 hard sets
Dumbbell Curl: Warm-up and 3 hard sets
Dumbbell Lying Triceps Extension: 3 hard sets
Dumbbell Hammer Curl: 3 hard sets
Abdominal Rollout: 3 hard sets
Four-Day Routine
Workout 1
Push and Core
Dumbbell Bench Press: Warm-up and 3 hard sets
Incline Dumbbell Bench Press: 3 hard sets
Dumbbell Fly*: 3 hard sets
Crunch: 3 hard sets
Workout 2
Pull and Calves
Dumbbell Deadlift: Warm-up and 3 hard sets
One-Arm Dumbbell Row: 3 hard sets
Chin-Up: 3 hard sets
Standing Dumbbell Calf Raise*: 3 hard sets
Workout 3
Upper Body and Core
Seated Dumbbell Press: Warm-up and 3 hard sets
Dumbbell Side Lateral Raise*: 3 hard sets
Dumbbell Rear Lateral Raise*: 3 hard sets
Lying Leg Raise: 3 hard sets
Workout 4
Legs
Goblet Squat*: Warm-up and 3 hard sets
Dumbbell Lunge (In-Place): 3 hard sets
Nordic Hamstring Curl*: 3 hard sets
Standing Dumbbell Calf Raise*: 3 hard sets
Three-Day Routine
Workout 1
Push and Core
Dumbbell Bench Press: Warm-up and 3 hard sets
Incline Dumbbell Bench Press: 3 hard sets
Dumbbell Fly*: 3 hard sets
Dumbbell Lying Triceps Extension: 3 hard sets
Crunch: 3 hard sets
Workout 2
Pull and Calves
Dumbbell Deadlift: Warm-up and 3 hard sets
One-Arm Dumbbell Row: 3 hard sets
Chin-Up: 3 hard sets
Dumbbell Curl: 3 hard sets
Standing Dumbbell Calf Raise*: 3 hard sets
Workout 3
Upper Body and Core
Seated Dumbbell Press: Warm-up and 3 hard sets
Dumbbell Side Lateral Raise*: 3 hard sets
Dumbbell Rear Lateral Raise*: 3 hard sets
Lying Leg Raise: 3 hard sets
Workout 4
Legs
Goblet Squat*: Warm-up and 3 hard sets
Dumbbell Lunge (In-Place): 3 hard sets
Nordic Hamstring Curl*: 3 hard sets
Standing Dumbbell Calf Raise*: 3 hard sets
Kerksick CM, Wilborn CD, Campbell BI, et al. Early-Phase Adaptations to a Split-Body, Linear Periodization Resistance Training Program in College-Aged and Middle-Aged Men. J Strength Cond Res. 2009;23(3):962-971. doi:10.1519/JSC.0b013e3181a00baf.
Hunter GR, McCarthy JP, Bamman MM. Effects of resistance training on older adults. Sports Med. 2004;34(5):329-348; American College of Sports Medicine Position Stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. 1998;30(6):992-1008.
Roberts SB, Dallal GE. Energy requirements and aging. Public Health Nutr. 2005;8(7A):1028-1036; Piers LS, Soares MJ, McCormack LM, O’Dea K. Is there evidence for an age-related reduction in metabolic rate? J Appl Physiol. 1998;85(6):2196-2204. doi:10.1152/jappl.1998.85.6.2196.
Bosy-Westphal A, Eichhorn C, Kutzner D, Illner K, Heller M, Müller MJ. The Age-Related Decline in Resting Energy Expenditure in Humans Is Due to the Loss of Fat-Free Mass and to Alterations in Its Metabolically Active Components. J Nutr. 2003;133(7):2356-2362. doi:10.1093/jn/133.7.2356.
Kumagai H, Zempo-Miyaki A, Yoshikawa T, Tsujimoto T, Tanaka K, Maeda S. Lifestyle modification increases serum testosterone level and decrease central blood pressure in overweight and obese men. Endocr J. 2015;62(5):423-430. doi:10.1507/endocrj.EJ14-0555.
Kumagai H, Zempo-Miyaki A, Yoshikawa T, Tsujimoto T, Tanaka K, Maeda S. Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. J Clin Biochem Nutr. 2016;58(1):84-89. doi:10.3164/jcbn.15-48.
Peterson MD, Belakovskiy A, McGrath R, Yarrow JF. Testosterone Deficiency, Weakness, and Multimorbidity in Men. Sci Rep. 2018;8(1):5897. doi:10.1038/s41598-018-24347-6.
Cepeda MS, Zhu V, Vorsanger G, Eichenbaum G. Effect of Opioids on Testosterone Levels: Cross-Sectional Study using NHANES. Pain Med. 2015;16(12):2235-2242. doi:10.1111/pme.12843.
Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174. doi:10.1001/jama.2011.710.
Sierksma A, Sarkola T, Eriksson CJP, van der Gaag MS, Grobbee DE, Hendriks HFJ. Effect of moderate alcohol consumption on plasma dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middle-aged men and postmenopausal women: a diet-controlled intervention study. Alcohol Clin Exp Res. 2004;28(5):780-785.
Ziomkiewicz A, Ellison PT, Lipson SF, Thune I, Jasienska G. Body fat, energy balance and estradiol levels: a study based on hormonal profiles from complete menstrual cycles. Hum Reprod. 2008;23(11):2555-2563. doi:10.1093/humrep/den213; Copeland JL, Consitt LA, Tremblay MS. Hormonal Responses to Endurance and Resistance Exercise in Females Aged 19-69 Years. Journals Gerontol Ser A Biol Sci Med Sci. 2002;57(4):B158-B165. doi:10.1093/gerona/57.4.B158; Leproult R, Van Cauter E. Role of sleep and sleep loss in hormonal release and metabolism. Endocr Dev. 2010;17:11-21. doi:10.1159/000262524.
Fell J, Williams D. The effect of aging on skeletal-muscle recovery from exercise: possible implications for aging athletes. J Aging Phys Act. 2008;16(1):97-115; Faulkner JA, Davis CS, Mendias CL, Brooks S V. The aging of elite male athletes: age-related changes in performance and skeletal muscle structure and function. Clin J Sport Med. 2008;18(6):501-507. doi:10.1097/JSM.0b013e3181845f1c.
Sherratt MJ. Tissue elasticity and the ageing elastic fibre. Age (Dordr). 2009;31(4):305-325. doi:10.1007/s11357-009-9103-6.
Faulkner JA, Davis CS, Mendias CL, Brooks S V. The aging of elite male athletes: age-related changes in performance and skeletal muscle structure and function. Clin J Sport Med. 2008;18(6):501-507. doi:10.1097/JSM.0b013e3181845f1c; Lepers R, Stapley PJ. Master Athletes Are Extending the Limits of Human Endurance. Front Physiol. 2016;7:613. doi:10.3389/fphys.2016.00613.
Schoenfeld BJ. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. J Strength Cond Res. 2010;24(10):2857-2872. doi:10.1519/JSC.0b013e3181e840f3.
Flann KL, LaStayo PC, McClain DA, Hazel M, Lindstedt SL. Muscle damage and muscle remodeling: no pain, no gain? J Exp Biol. 2011;214(4):674-679. doi:10.1242/jeb.050112.
&nb
sp; Park K-S, Lee M-G. Effects of unaccustomed downhill running on muscle damage, oxidative stress, and leukocyte apoptosis. J Exerc Nutr Biochem. 2015;19(2):55-63. doi:10.5717/jenb.2015.15050702.
Brandenburg JP, Docherty D. The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals. J strength Cond Res. 2002;16(1):25-32; Walker S, Blazevich AJ, Haff GG, Tufano JJ, Newton RU, Häkkinen K. Greater Strength Gains after Training with Accentuated Eccentric than Traditional Isoinertial Loads in Already Strength-Trained Men. Front Physiol. 2016;7:149. doi:10.3389/fphys.2016.00149.
Nosaka K, Newton M, Sacco P. Delayed-onset muscle soreness does not reflect the magnitude of eccentric exercise-induced muscle damage. Scand J Med Sci Sports. 2002;12(6):337-346.
Ibid.
Crameri RM, Aagaard P, Qvortrup K, Langberg H, Olesen J, Kjaer M. Myofibre damage in human skeletal muscle: effects of electrical stimulation versus voluntary contraction. J Physiol. 2007;583(1):365-380. doi:10.1113/jphysiol.2007.128827.
Chen TC, Nosaka K. Responses of Elbow Flexors to Two Strenuous Eccentric Exercise Bouts Separated by Three Days. J Strength Cond Res. 2006;20(1):108. doi:10.1519/R-16634.1.
Bishop NC, Gleeson M. Acute and chronic effects of exercise on markers of mucosal immunity. Front Biosci (Landmark Ed. 2009;14:4444-4456.
Murphy EA, Davis JM, Carmichael MD, Gangemi JD, Ghaffar A, Mayer EP. Exercise stress increases susceptibility to influenza infection. Brain Behav Immun. 2008;22(8):1152-1155. doi:10.1016/j.bbi.2008.06.004.
Martin SA, Pence BD, Woods JA. Exercise and respiratory tract viral infections. Exerc Sport Sci Rev. 2009;37(4):157-164. doi:10.1097/JES.0b013e3181b7b57b.
Weidner TG, Cranston T, Schurr T, Kaminsky LA. The effect of exercise training on the severity and duration of a viral upper respiratory illness. Med Sci Sports Exerc. 1998;30(11):1578-1583.
37
Would You Do Me a Favor?
The only easy day was yesterday.
—U.S. NAVY SEALS MOTTO
Thank you for reading Bigger Leaner Stronger. I hope you’ll use what you’ve learned to look, feel, and live better than you ever have before.
I have a small favor to ask.
Would you mind taking a minute to write a blurb on Amazon about this book? I check all my reviews and love to get honest feedback. That’s the real pay for my work—knowing that I’m helping people.
To leave me a review, you can:
Pull up Amazon on your web browser, search for “bigger leaner stronger,” click on the book, and scroll down and click on the “Write a customer review” button.
Visit www.biggerleanerstronger.com/review and you’ll be automatically forwarded to Amazon to leave a review.
Thanks again, and I really look forward to reading your feedback!
Free Bonus Material (Workouts, Meal Plans, and More!)
Thank you for reading Bigger Leaner Stronger.
I hope you’ve found it insightful, inspiring, and practical, and I hope it helps you build that lean, muscular, and strong body you really desire.
I want to make sure that you get as much value from this book as possible, so I’ve put together a number of additional free resources to help you, including:
A savable, shareable, printable reference guide with all of this book’s key takeaways, checklists, and action items.
Links to form demonstration videos for all Bigger Leaner Stronger exercises.
An entire year’s worth of Bigger Leaner Stronger workouts neatly laid out and provided in several formats, including PDF, Excel, and Google Sheets.If you’d prefer the workouts in a digital or hard-copy book, check out The Year One Challenge for Men (www.biggerleanerstronger.com/challenge).
10 Bigger Leaner Stronger meal plans that make losing fat and gaining lean muscle as simple as possible.
A list of my favorite tools for getting and staying motivated and on track inside and outside of the gym.
And more.
To get instant access to all of those free bonuses (plus a few additional surprise gifts), go here now: www.biggerleanerstronger.com/bonus
Also, if you have any questions or run into any difficulties, just shoot me an email at mike@muscleforlife.com and I’ll do my best to help!
Do You Want One-on-One Coaching?
Why do you want to get fit?
Sure, there’s the obvious—great biceps, pecs, and abs are kind of neat—but methinks it goes deeper than that. What are the “benefits of the benefits” you’re after?
Do you want to wear the clothes you really want to wear? And look fantastic when you take them off?
Do you want to be a better role model for your family and friends and promote healthy living?
Do you more intimacy in your relationships and better sex?
Do you want more confidence and self-esteem?
Do you want to be able to play with your kids without getting winded?
Do you want to jump out of bed every morning with more energy, enthusiasm, and vitality?
Or maybe you just want to stop stressing over what you see in the mirror every day and finally be comfortable in your own skin?
Whatever your reasons are, I want you to know this:
My reason for doing everything I do is to help you make your reasons a reality.
The real pay for my work isn’t dollars and cents or even seeing people with leaner and more muscular bodies. It’s the way I’m helping them change their lives for the better. That’s priceless.
That’s why I continue to write books and articles and record podcasts and videos, and why I’m always trying to push my work to the next level.
That’s also why I offer a VIP one-on-one coaching service, which I’m extremely proud of.
In just a few short years, we’ve worked with over 450 men and women of all ages and circumstances and helped them do a lot more than lose a bunch of fat and gain a bunch of strength and muscle.
We’ve helped them skyrocket their grades and productivity.
We’ve helped them achieve promotions at work.
We’ve helped them rekindle their love lives and even save their marriages.
We’ve helped them break food, drug, and alcohol addictions.
We’ve helped them form deeper bonds with friends and family.
We’ve helped them reverse and resolve health conditions and ditch medications.
And so much more . . .
One of our clients Adam (21) is a perfect example of what you can accomplish when experts do all the thinking for you and make your dieting and training paint-by-numbers simple.
In just three months of coaching, he lost 28 pounds, 11 percent body fat, and 7 inches off his waist without any muscle or strength loss. He quite literally looks like a new man.
As you can imagine, Adam’s friends and family couldn’t believe his transformation, and he’s now thrilled with his new body. He figured he’d do well, but didn’t realize how much can change in just 90 days of doing everything right.
I’m also really proud of Nick (40), who had been working out for years with no real improvements in strength or body composition (I’ve been there, no fun).
We changed that real fast, though, helping him melt 18 pounds of fat off his body and 4 inches off his waist in just 12 weeks, and without losing an ounce of muscle or strength.
Mike (46) also killed it, losing a staggering 22 pounds of fat and gaining close to 7 pounds of muscle in just 3 months. Since a picture is worth a thousand words and all that:
“I never thought I’d have a six-pack,” he said afterward. “I’ve tried, but just thought I didn’t have the genes for that. But now I’m there. My wife of 26 years doesn’t know what to
think. She’s ecstatic.
“Some days I still look at myself in the mirror and can’t believe it. I’ve never been one to take my shirt off at the beach, but I’m headed to Hawaii here in a few months and I think that’s going to be a pretty cool thing.”
Now, what about YOU?
Do you want to make this the year you finally get super fit?
Are you ready to transform YOUR body and life?
If so, then you need to visit the following URL and schedule your free consultation call to see if my coaching service is right for you:
Go here now: www.muscleforlife.com/coaching
You have to hurry, though, because my coaches are always in high demand and availability is always limited.
This will NOT be a high-pressure sales call, by the way. It’s a friendly chat where we get to learn where you’re at, where you’ve been, and where you want to be, and then determine whether the program is right for you.
You should also know that this program comes with a very simple money-back guarantee:
Either you love the experience and are thrilled with your results, or you get every penny you’ve paid back.
That’s how much confidence I have in my team’s ability to help you get great results.
So, take the first step in your journey to a new fitter, happier, and healthier you. Schedule your call now.
Other Books by Michael Matthews
The Shredded Chef: 125 Recipes for Building Muscle, Getting Lean, and Staying Healthy
The Little Black Book of Workout Motivation