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

Cardio improves insulin sensitivity and in this way

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• Cardio improves insulin sensitivity and in this way can help your muscles better absorb the nutrients you eat, which can mean more muscle growth and less fat storage over time. • By keeping regular cardio in year-round, you can maintain your metabolic conditioning and prevent the systemic “shell shock” that many people experience during the beginning of a cut. • The muscle-related benefits of cardio are especially true if the exercise closely imitates the motions used in exercises performed to build muscle,
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like cycling or rowing. • HIIT not only burns more fat in less time than steady-state cardio, but it preserves muscular size and performance better as well. • If you’d like to do a different form of HIIT cardio, such as rowing, sprinting, swimming, jump roping, or anything else that permits it, go for it. • If you want to include some steady-state cardio in your routine, that’s fine as well. Just know that it’s not as effective for fat loss purposes and that if you do too much of it, you can impair muscle growth. • I recommend that you separate your weightlifting and cardio sessions by at least a few hours if at all possible. If there’s no way that you can split up your cardio and weightlifting, do your weight training first as cardio first will drain energy that you’ll want for your lifting. • When I’m bulking, I do two 25-minute HIIT sessions per week. When I’m cutting, I do three to five 25-minute HIIT sessions per week. When I’m maintaining, I do three 25-minute HIIT sessions per week. • I never do more than five cardio sessions per week, as I’ve found my strength begins to drop off in the gym if I do. • You don’t have to do cardio to lose fat, but if you want to get down to the 10 percent range or below, I can pretty much guarantee you’ll have to do at least two or three sessions per week.
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17 THE BIGGER LEANER STRONGER TRAINING PROGRAM There is no reason to be alive if you can’t do the deadlift! — JON PALL SIGMARSSON Now that you understand the basic principles and premises of the Bigger Leaner Stronger training methodologies, let’s look at the exercises you’ll be performing and how to train each major muscle group properly. MEET YOUR MAKERS: THE FOUR LIFTS THAT BUILD STRONG, MUSCULAR BODIES Out of the hundreds and hundreds of exercises you could possibly do, four reign supreme. If you neglect them like I did when I started lifting, you’re guaranteed to never reach your genetic potential in terms of size, strength, and performance. These exercises are the squat, deadlift, bench press, and military press, and their timeless power has been proven beyond the shadow of a doubt by over a century of bodybuilders, strongmen, and athletes. There are popular training programs out there that have you do nothing but these four exercises, such as Starting Strength and 5 x 5, and one of your primary goals with your Bigger Leaner Stronger training is to improve your performance of these key lifts. If you can do that, you’re going to be able to build the body you want—it’s
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  • Winter '17
  • Santos O'Neill Garcia
  • History

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