How Nop Used Bigger Leaner Stronger to Gain 31 Pounds of Lean Mass

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"I don't have to care much about clothing since everything I wear is going to look good."

Nop's Progress

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How many months’ progress do your pictures represent? What were your stats for each picture?

2012-2015, I was really skinny back in the days. During the day I start to join the gym I weighed around 110 lbs to 119 lbs with low body fat and muscle percentage. I was an ectomorph and trying to gain muscle to look more muscular.

I always maintain my body fat percentage around 12%-15% since then, small bulk and small cut continuously until 2015, my body weight was 141 lbs and body fat around 12%-15%.

What has happened so far on the program?

I didn’t track my calories or my diet much. But I focus on the training perspective. Now I am doing Beyond Bigger Leaner Stronger, and my strength just rockets up all of the lift.

Focus on lifting heavy is really addicting to me (with good form). I always keep adding weight to the bar every week.

What workout split from the book did you use?

5-day splits both Bigger Leaner Stronger and Beyond Bigger Leaner Stronger.

What, if anything, almost kept you from buying the book or starting the program?

The bro-split type of program. I was so overwhelmed with choosing a routine. I have done a lot like upper-lower, full-body, push-pull legs. And I always a big believer in hitting muscle twice a week.

But once I touch the program in the book, the results for strength and hypertrophy show up because I was able to concentrate on lifting heavy and focus on each muscle to its maximum intensity is really the key here.

What do you like most about the program?

I like the power set and the simplicity of the program. The power set allows me to focus on strength and learn the technique more. Also, I like the idea of incorporating abs and calve into play. I am able to concentrate more on those small muscles compared to other programs.

How does this program compare with others you’ve tried?

It is simple and not too much volume. Other bro split out there always let me do crazy volume, and I always quit and change routine. This one keeps the intensity up and I enjoy going to the gym lifting heavy and focus on a single body part.

How has what you’ve achieved with your body changed other areas of your life?

I think the body that I achieve is the side effect of the gym. This way I mean I enjoy going to the gym, I make it my daily routine, just like brushing my teeth and shower. I feel more self-oriented, I need to care what I eat.

I don’t have to care much about clothing since everything I wear is going to look good because it is not about the clothing, it is about the hanger (your body). One thing that I also noticed is the respect I get from other people.

I was a skinny guy, people bully me sometimes. Now I am bigger and stronger, I don’t see anyone doing anything to me.

Who would you recommend this program to and why?

To everyone who wants to look good and get strong on every body part.

Is there anything else you’d like to add?

Don’t get caught in the internet’s debates about routines and hitting muscle twice a week. Read the book and you will see.

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Want to become a success story too? Here's how he did it

The program that made this transformation possible:

The meal plan that makes building muscle and losing fat easy and enjoyable:

Mike Matthews is a bestselling fitness author of Bigger Leaner Stronger, Thinner Leaner Stronger, and The Shredded Chef, as well the founder of Legion Athletics.

His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.

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