Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

Q can i do this program at home a yes all you need to

Info icon This preview shows pages 314–317. Sign up to view the full content.

Q: CAN I DO THIS PROGRAM AT HOME? A: Yes. All you need to follow the program is a power cage or multipress rack for squatting and benching, a barbell with plates, a set of dumbbells (I prefer adjustables), and an adjustable bench. You can also get a utility bench for your military press so you can do the exercise seated instead of standing.
Image of page 314

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

With this equipment, the only limitations you have are not being able to do a few things like the lat pulldown, triceps pushdown, dip, leg press, and captain’s chair leg raise. You can substitute other “approved” exercises for these though, such as weighted pull-ups, skullcrushers, more dumbbell and barbell pressing, more squatting, and hanging leg raises. You also have the option of including bodyweight exercises as talked about here: Q: I HAVE A LOT OF TROUBLE GAINING MUSCLE. WILL THIS PROGRAM WORK FOR ME? A: Absolutely. I don’t believe in the “hardgainer” myth. In my many years in this game, I’ve never met a hardgainer who was training and eating properly. In most cases, the hardgainers weren’t focusing on heavy, compound lifting and weren’t eating enough food (and sometimes this meant they had to eat 4,000 or more calories per day just to gain 0.5 to 1 pound per week!). So if you’re afraid that your body is genetically destined to be small and weak or even “skinny fat,” you can lay those fears to rest. Your body contains the same genetic programs as mine that result in muscle growth and fat loss. If I’ve made better progress than you with my physique, it’s only because I have a better understanding of how to put all the pieces of the puzzle together: that is, I know more about proper training, eating, and resting. That’s it. That said, it’s true that genetics can make it easier or harder to build muscle and lose fat. Some people have naturally high testosterone and growth hormone levels, which means faster muscle growth and an overall leaner physique. Some people’s bodies mobilize fat stores more effectively than others, making fat loss an all-around easier endeavor. Genetics also plays a role in the shape of your muscles. Not all guys can have that perfect square chest or ridiculous bicep peak, and not all women can have a gravity-defying, perfectly round butt. But none of these things are real limitations. Who cares whether you build muscle or lose fat more slowly than someone else? As long as you can see regular improvements and get to where you want to be, the added time is irrelevant. Big deal if you can’t have the same “aesthetics” as your favorite fitness cover model. You can still look awesome and feel great, and that’s what it’s all about. Regardless of the “quality” of your genetic programming, you can build the body
Image of page 315
of your dreams in a matter of a few years and maintain it for the rest of your life.
Image of page 316

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

Image of page 317
This is the end of the preview. Sign up to access the rest of the document.
  • Winter '17
  • Santos O'Neill Garcia
  • History

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern