INVITE FRIENDS & GET $10
FREE SHIPPING & RETURNS
X X X X X

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

Share On
image
image

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

Nop's Progress

Progress Image Before
Progress Image Before
Progress Image 3 Years
Progress Image 3 Years
Progress Image After
Progress Image After
Progress Image After

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.

Readers' Ratings

5/5 (5)

Your Rating?

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.

If you enjoyed this article, get updates. It's free.

100% Privacy. We don't rent or share our email lists.

More from Legion

IT’S-ON-US MONEY-BACK GUARANTEE

Many companies offer a money-back guarantee because they know the majority of dissatisfied customers aren’t going to go through the hassle of actually returning the product to get their money back. We don’t play these games because we don’t have to, the quality of our products makes it unnecessary.

If you order any of our supplements for the first time and don’t like it, you can keep it. Just notify us and we’ll give you a full refund on the spot. No complicated forms and no return necessary.

To protect ourselves from fraud, the It’s-On-Us guarantee is only valid for first time purchases of a product, and redeemable up to three months after purchase. If you bought more than one bottle of a supplement on your first purchase and don’t like it, we would ask that you send the unopened bottles back to us for a refund because we can put them back into our sellable inventory.

FREE WORLDWIDE SHIPPING

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!

Okay, we do dig on profits, but we also do offer 100% free shipping to everywhere in the world because it makes people you like happy, and that makes us happy.

So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $99.

Why the restriction on international orders?

Unfortunately shipping outside of the US is very expensive and if we didn't require a minimum order size, we'd lose a lot of money. That said, most customers spend about $100 with us each time they shop, so this setup is a win-win.

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.