"With results like this I will be following this program for a long time."
Christian's Progress
Before
1 Month
After
I am halfway through my ninth week on the “Bigger, Leaner, Stronger” program, and I am definitely happy with the results so far. Below is a brief summary of me, what I have done on the program and were I am now at. I am very happy with what I have achieved, and with results like this I will be following this program for a long time.
Background
I have been weight training at least 3 times a week for the last 6 years, and have been doing between 4-6 sessions per week for the last three years. Apart from a short 8 week period with a personal trainer, I have managed my own training and nutrition based on information I have read through magazines and textbooks on body building. I headed into this program coming off a 5 day a week training regime, which including many of the exercises which I did in Bigger, Leaner, Stronger. This regime also had me working in a range of rep ranges, from 3-5 at times up to 10-12 at other times.
What I did on Bigger, Leaner, Stronger
No one is ever going to follow another persons training/nutrition regime to a T, as we obviously all have different preferences and constraints on us.
The main differences in my training routine were that I increased the rep range for arms as I was struggling going up a weight from 6 reps, and I added in an extra back and quad exercise because I wanted to hit them both a little more.
Overall all I have been really happy with the programs, I really enjoyed the shorter, more focused and intense workouts. It is also always nice to be doing heavy weights, even if that is just the pride speaking. The warm-up guideline presented in the book was gold – I have had back problems in the past which really affected my squats and deadlifts, but following this warm-up every time I have had no problems and am lifting heavier on these exercises than ever before hand.
I am extremely pleased with the improvements in strength that I have made on this program. Below are the improvements I have made on the first exercise for each major bodypart over the last 9 weeks (values listed are for the first set):
Exercise
1st week of program
8-9th week of program
Barbell Squats (weight on bar)
95kg – 6reps, 1RM = 110kg
105kg – 4reps, 1RM = 116kg
Dumbell Bench Press (per dumbbell)
42.5kg – 5reps, 1RM = 48kg
50kg – 4reps, 1RM = 55kg
Deadlifts
125kg – 4reps, 1RM = 136kg
130kg – 6reps, 1RM = 151KG
Weighted Chin-ups (weight hanging off me)
20KG – 3reps, 1RM = 21kg
25kg – 4.5reps, 1RM = 28kg
Dumbell Military Press
32.5kg – 5reps, 1RM = 37kg
35kg – 6reps, 1RM = 41kg
Again, I am very happy with these results. There are always a few frustrating weeks were it feels like I would never get off the current weight, but that is weight training.
Nutrition
I feel I already had a good knowledge base on nutrition heading into the program, and I already had an eating plan set up for myself that worked well. The information in the book though is spot on with what I already knew, and offered some extra information on and explanations behind some of what I was doing. I purposefully ate so that I would only put on about 0.25kg per week, as I wanted to stay as lean as possible while still gaining muscle. My weight did appear to stagnate in the first few weeks though so I did up my calories by 200cal per day which has worked well. My basic macronutrient breakdown for a day is:
I like to eat often so I broke this up into 8 meals a day, all 2 hours apart.
I started the program at 86.1kg and a body fat percentage of 4.3%. I am currently at 87.8kg and a body fat percentage of 3.8%. Meaning I have gained 2kg of lean weight and lost 0.3kg of fat – although. Cannot complain about those results.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Belgium, Denmark, Germany, Netherlands, Spain, Puerto Rico, or Guam, your order ships free when it’s over $199.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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