INVITE FRIENDS & GET $10
FREE SHIPPING and RETURNS

How Sam Used Bigger Leaner Stronger to Gain 15 Pounds of Lean Mass

Share On
image
image

"I definitely feel more energetic and have a newfound sense of confidence!"

Sam's Progress

Progress Image Before
Progress Image Before
Progress Image 1 Year

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

There is 1 year between my before and after pictures.

In my before picture, I’m at around 145 pounds and maybe 12% body fat. My after pictures show me at 160 pounds and around 9-10% body fat.

I bulked for 9 and a half months and got up to 170 pounds and then cut for 7 weeks to get down to 160 pounds. So overall, the pictures represent 15 pounds gained with a little drop in body fat percentage.

What has happened so far on the program?

My 9 and a half month bulk increased my strength exponentially. I didn’t put enough emphasis on the big compound lifts before I discovered Bigger Leaner Stronger.

However, once I started to, my deadlift went from around 60kg to 145kg (132 pounds to 319 pounds), and my squat from around 50kg to 115kg (110 pounds to 253 pounds). I did, however, bench press a bit before Bigger Leaner Stronger, so the increase isn’t as drastic. I increased it from around 50kg to 80kg (110 pounds to 176 pounds), plus it’s my worst lift!

During my cut, I barely saw any drop in weight on my big lifts, which pleasantly surprised me!

What workout split from the book did you use?

I used the 5-day split–back, chest, shoulders, legs, arms and then 2 days of complete rest on weekends (during my cut I did add cardio in on one weekend day).

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

After all the bro-science you pick up when you first start lifting, I assumed that the rep ranges talked about in Bigger Leaner Stronger would have little effect on gaining muscle mass.

What do you like most about the program?

The results have been pretty instantaneous and, in my opinion, fairly easy to achieve. On the training side, I prefer being able to lift big and get out of the gym in 45-50 minutes rather than slogging it out in the gym for over an hour like everybody else seems to do.

On the diet side, once you discover that eating the same foods every day really isn’t that hard, it becomes incredibly easy to stick to your diet and not have to count macros all the time.

Lastly, doing no direct cardio during my bulk (besides playing sports and general life activities) and only needing to do 2-3 hours a week during my cut was a bonus!

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

I had only been training properly about 6 months prior to starting Bigger Leaner Stronger, and just did the usual–mainly high rep chest and arms with no real idea as to what I supposed to do.

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

I definitely feel more energetic in day to day life. Bigger Leaner Stronger has also given me a newfound sense of confidence.

I have proved to myself that even I could gain significant amounts of muscle and strength when others didn’t think I could. With a little perseverance, I believe anything is achievable now if I put my mind to it!

Who would you recommend this program to and why?

Most transformations you see on the internet are people who start with too much body fat and they undergo significant body re-compositions. For the most part, you can tell that they clearly had muscle mass before and it was just a case of shedding off the fat with a well constructed diet.

However, I would recommend Bigger Leaner Stronger to the people who are starting at the other end of the scale–those who think genetics have banished them to a world of being under-weight and muscle-free.

Is there anything else you’d like to add?

I think I’ve covered everything, however, I will just reiterate that this is a long process. Don’t think you have to shake things up just because your arms haven’t grown since a week ago.

I encourage everyone to take pictures before they start (unflattering angles that show the reality of your physique even if you don’t want to see it). Then give it a few months. Once the results come in, keep hammering away toward a goal (mine was a holiday in a years time). Take the same pictures and you’ll be shocked at how far you’ve come.

Also remember that the scale (and even to some extent the numbers on your lifts) isn’t everything. It’s about the overall picture.

Did you use any Legion supplements?

My journey probably differs from most others because I haven’t used any supplements along the way. Being someone that was too thin in the first place, once I really got into my bulk I knew I was getting more than enough nutrition from real food.

As for other supplements like pre-workout, my energy levels have been so good (even during my cut due to the higher carb nature of Bigger Leaner Stronger) that I saw little point in spending the money.

Readers' Ratings

No Ratings

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 profit so our shipping is 100% free!

Okay, we don't exactly hate profit, but we 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.