Experts Reveal What’s Behind Bigger Leaner Stronger Workout Plan: A Beginner's Guide

The Bigger Leaner Stronger (BLS) workout plan, popularized by Michael Matthews, is a strength-training program designed to build muscle, lose fat, and improve overall fitness. It's based on the principles of progressive overload and emphasizes compound exercises. This guide breaks down the key elements behind BLS and provides a step-by-step approach to understanding and implementing the plan effectively.

Prerequisites:

Before diving into BLS, ensure you meet these prerequisites:

  • General Health Clearance: Consult your doctor before starting any new workout program, especially if you have pre-existing medical conditions.

  • Basic Fitness Level: While BLS is adaptable, having some experience with basic exercises like squats, deadlifts, presses, and rows is beneficial. If you're completely new to weightlifting, consider spending a few weeks learning proper form with lighter weights before jumping into the full program.

  • Time Commitment: BLS requires consistent effort and dedication. Be prepared to dedicate 3-5 days per week to your workouts, each lasting approximately 60-90 minutes.

  • Understanding of Nutrition: While the workout plan is crucial, nutrition plays a vital role in achieving your goals. Familiarize yourself with the basics of calorie tracking, macronutrient ratios (protein, carbs, and fats), and healthy eating habits.

    • Tools You'll Need:

  • Gym Membership or Home Gym Equipment: Access to a barbell, dumbbells, weight plates, squat rack, bench, and pull-up bar is essential.

  • Workout Journal or Tracking App: To monitor your progress, record your sets, reps, and weights for each exercise. Apps like Strong, Jefit, or a simple spreadsheet work well.

  • Food Scale and Calorie Tracking App: Accurately track your calorie intake and macronutrient ratios. MyFitnessPal or Lose It! are popular choices.

  • Measuring Tape: Track your body measurements (chest, waist, hips, arms, thighs) to monitor your progress beyond just weight.

  • Patience and Consistency: Building muscle and losing fat takes time. Don't get discouraged if you don't see results immediately.

    • Numbered Steps to Understanding and Implementing BLS:

    1. Understand the Core Principles:

  • Progressive Overload: This is the cornerstone of BLS. It means gradually increasing the weight, reps, or sets you lift over time to continually challenge your muscles.

  • Compound Exercises: The program prioritizes compound exercises like squats, deadlifts, bench presses, overhead presses, and rows. These exercises work multiple muscle groups simultaneously, maximizing muscle growth and calorie expenditure.

  • Strategic Deloading: Periodic deload weeks (reducing weight and volume) are incorporated to allow your body to recover and prevent overtraining.

  • Proper Form: Maintaining proper form is paramount to prevent injuries and ensure you're targeting the correct muscles.

    • 2. Choose Your BLS Program Based on Your Goals and Experience:

  • 3-Day Split: This is the most common and recommended option for beginners. It focuses on hitting each muscle group once per week with a focus on compound exercises.

  • 4-Day Split: This split allows for more focused muscle group training, splitting the body into upper and lower body days. It's a good option for intermediate lifters.

  • 5-Day Split: This split is for advanced lifters who can handle a higher training volume and frequency. It targets individual muscle groups more frequently.

    • 3. Familiarize Yourself with the Workout Routine:

  • Obtain the BLS Program: Purchase the Bigger Leaner Stronger book or find a reputable online resource that outlines the workout routines for your chosen split.

  • Study the Exercises: Understand the specific exercises included in your chosen split. Watch videos and read articles on proper form for each exercise.

  • Determine Your Starting Weights: Choose weights that allow you to perform the required reps with good form. It's better to start lighter than too heavy.

    • 4. Implement the Workout Plan:

  • Warm-up: Before each workout, perform a dynamic warm-up consisting of light cardio and mobility exercises to prepare your muscles for the workout.

  • Perform the Exercises: Execute each exercise with proper form, focusing on controlled movements.

  • Track Your Progress: Record your sets, reps, and weights for each exercise in your workout journal or tracking app. This will help you monitor your progress and implement progressive overload.

  • Cool-down: After each workout, perform static stretching to improve flexibility and reduce muscle soreness.

    • 5. Implement Progressive Overload:

  • Increase Weight: If you can successfully perform all the required reps for a given exercise with good form, increase the weight slightly (2.5-5 lbs).

  • Increase Reps: If you can't increase the weight, try to increase the number of reps you perform within the prescribed range.

  • Increase Sets: As you get stronger, you can add an additional set to each exercise.

    • 6. Deload Strategically:

  • Schedule Deload Weeks: Plan a deload week every 4-6 weeks.

  • Reduce Weight and Volume: During your deload week, reduce the weight you lift by 40-50% and perform fewer sets and reps.

  • Focus on Recovery: Use your deload week to focus on rest, nutrition, and active recovery activities like light cardio or stretching.

    • 7. Optimize Your Nutrition:

  • Calculate Your Calorie Needs: Determine your daily calorie needs based on your goals (muscle gain or fat loss).

  • Track Your Macronutrients: Aim for a high-protein diet (around 1 gram per pound of bodyweight), moderate carbohydrates, and healthy fats.

  • Stay Hydrated: Drink plenty of water throughout the day.

  • Consider Supplements: Supplements like creatine and protein powder can be helpful, but they are not essential.

    • 8. Listen to Your Body:

  • Rest and Recovery: Get adequate sleep (7-9 hours per night) to allow your body to recover and rebuild muscle.

  • Address Soreness and Pain: Don't push through pain. Rest, ice, and stretch any sore muscles. If pain persists, consult a healthcare professional.

    • Troubleshooting Tips:

  • Stalled Progress: If you're not seeing progress, re-evaluate your nutrition, sleep, and recovery. Consider adjusting your calorie intake or adding more rest days.

  • Form Issues: If you're struggling with proper form, seek guidance from a qualified personal trainer or watch instructional videos.

  • Overtraining: If you're experiencing excessive fatigue, muscle soreness, and decreased performance, you may be overtraining. Take a deload week and adjust your training volume.

  • Lack of Motivation: Find a workout partner, set realistic goals, and reward yourself for achieving milestones.

Summary:

The Bigger Leaner Stronger workout plan is a proven method for building muscle, losing fat, and improving overall strength. By understanding the core principles of progressive overload, compound exercises, strategic deloading, and proper nutrition, you can effectively implement the plan and achieve your fitness goals. Remember to prioritize proper form, listen to your body, and stay consistent with your workouts and nutrition. With dedication and patience, you can transform your physique and become bigger, leaner, and stronger.