Train 2 to 3 Major Muscle Groups Per Workout Matthews opens chapter 21 with a training formula that outlines the protocol he recommends you follow:Ģ–3 | 4–6 | 9–12 | 2–4 | 45–60 | 5–7 | 8–10ġ. Take a week off training every 8-10 weeks.Train each muscle group once every 5-7 days.Do sets of 4-6 reps for nearly all exercises.Given that a few people have plagiarized my original summary, I decided to rework mine and focus on the training formula that Matthews recommends. Since then, I’ve read the book twice more and have tried to condense my original summary for brevity. When I first read Bigger Leaner Stronger in 2013, I took 5,000+ words of notes. The best book I’ve read on building muscle.No matter how bad you might think your genetics are or how lost you might feel after trying and abandoning many types of workouts, you can have the lean, ripped body that you dream about.
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