Bigger Leaner Stronger Results and Workout Routine

By Kyle Milligan / November 18, 2016

Does Bigger Leaner Stronger work? Can you really get ripped in a month? It depends where you start, honestly, but it isn’t farfetched to think you could have abs in under 30 days. I just finished my 28-day cut following the diet and workout plan outlined in Mike Matthews’ book, Bigger Leaner Stronger, and I’m pretty pleased with the results.

I’m not a body builder, and I don’t want to do anymore than the bare minimum to keep abs visible on my body. Furthermore, it’s November, which is my birthday month and Thanksgiving is next week! I read Bigger Leaner Stronger last April and have the routine down pat. Therefore, I just use the easy workout plan in Bigger Leaner stronger to get skinny fast, then I kind of maintain until I want to slim down again.

Bigger Leaner Stronger Results | 28 Days

Keep in mind, these results with Bigger Leaner Stronger took a whopping 28 days. October 21 – November 18

Bigger Leaner Stronger Results Front Progress October to November 18

Side Progress October to November 18 Bigger Leaner Stronger Results

Back Progress October to November 18 Bigger Leaner Stronger Results

I don’t do cardio, I don’t starve myself, and four weeks is not a big commitment for these kind of results. Bigger Leaner Stronger also provides an easy diet plan to lose weight fast. I have shared my experience with the Bigger Leaner Stronger diet in this article. Couple the Mike Matthews diet plan with basic compound-lifts and presto, you have weight loss!

Bigger Leaner Stronger Workout Routine | The Best Way to Lose Weight and Build Muscle

For the most part, I use the formula outlined in Bigger Leaner Stronger by Mike Matthews pretty closely, with just a couple exceptions. I rave about this book so much because I read it one time and now I know the fastest way to lose weight and keep it off with relatively little effort. When I see my body getting a little loose, I take measures like this 28-day cut and trim the fat…literally. The strategy is so basic and straightforward I don’t have to return to the book after reading it once.

How to Get Abs in 30 Days with Bigger Leaner Stronger

Check Out Bigger Leaner Stronger


I implore everyone to pick up Bigger Leaner Stronger every chance that I get. I’ve plugged Bigger Leaner Stronger on this blog I don’t know how many times. Until my fingers bled from typing it, I guess. People want to know the best way to lose weight, the fastest way to lose weight, and also how to build muscle and look jacked–well, this is it.

Don’t waste anymore time reading bullshit articles in gimmicky magazines preaching complicated stuff. Fitness really is basic and bloggers and magazine writers need fresh content every week/month so a lot of it is fluff or sponsored content to push bad products on you. All it takes to lose weight fast is a couple weights and Bigger Leaner Stronger.

Without further ado, let’s get into how I utilize the Bigger Leaner Stronger workout routine to get skinny fast.

We’ll start with the basic questions that apply to the entire program, and then drill down into the day by day.

How often should you work out to lose weight and build muscle ?

You should workout 4 or 5 days a week. Some people try for 3 days, and Bigger Leaner Stronger offers a plan for 3 day people, but I think if you want an effective regimen and want to get skinny in under 30 days, you need to be in the gym at least 4 days a week. For my 28-day cut, I went to the gym 5 days a week for 4 weeks straight.

As far as taking days off, I never plan my rest days. I used to schedule days off but then something like this would always happen: I’d plan to take off Tuesday and Thursday. I’d take off Tuesday and Thursday. Then something would come up that would screw up my gym time on Friday, maybe even Saturday. Shit. Now I’ve accidentally taken 3 or 4 days off. Therefore, I don’t plan my days off, I let them come organically. If I’ve reached day-5 and I still have days to take off, I take them. If I already had to spend my two days for that week, no biggie.

How long should you workout each day to lose weight super fast?

A Bigger Leaner Stronger workout doesn’t require too much time. You’re going to be surprised. Some people kill themselves working out two hours a day and it just isn’t necessary.

My workouts rarely go much longer than an hour in length, and that’s with my girlfriend and I changing the weights in between sets. My girlfriend is my workout partner so we are moving weights on and off a lot. It’s worth it to have a spot and accountability partner. I’d say we hover at about 1 hour and 15 minutes without any sort of urgency, and we can be out in as little as 50 minutes if we are in a hurry.

If you are working out solo and your workouts approach 90 minutes, I say scale it back, big time.

Should you eat before lifting weights?

Depends on what you’re going for. I hate to drop the “it depends” answer because it’s not always useful but I’ll try to break it down here.

For cutting, I workout first thing in the morning, and I do fasted training. That just means I don’t eat before I go to the gym. I don’t set time limits or hourly spaces between meals. I go over the “What time should I eat my calories?” question in my diet article here.

Fasting before lifting helps me reserve my meager calorie allowance for later, after my workout. However, I do have a glass of Pulse Pre Workout Powder by Legion Athletics before the gym. I don’t usually take the two full scoops. One scoop is only 2 grams of carbs. After a workout I can treat myself to a giant, protein-heavy meal. For a bulking diet, I would probably eat a bowl of oatmeal before a workout.

Bigger Leaner Stronger The fastest way to lose weight Pulse Pre Workout Powder by Legion AthleticsPrice and Reviews

Does eating before or after lifting make a difference?

Hell yes. Eating before a lift does for your strength what eating a mushroom does for the Mario bros. That is, it makes you stronger. In this regard, there can be argument for eating before a lift while cutting because you can produce more work (move more weight). By producing more work you are burning more calories, which is one of the two main components to weight loss. (The two main components to losing weight is calories burned and calories consumed). How many calories should I eat to lose weight? I explain all that stuff here.

If you’re going to eat before a workout, lift a lot of weight, really hard. Also, if I ate before a lift, I’d still take the Pulse Pre Workout Powder and take the full two scoops. It will make you a monster.

If you want to do a whey protein, I recommend Optimum Nutrition Gold Standard 100% Whey, Naturally Flavored Chocolate, 4.8 Pound. It’s my favorite protein powder ever. Gold Standard has the best flavor and it is the best value for what you get.

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I also like the Isopure Zero Carb Protein Powder, Creamy Vanilla, if you’re hell bent on zero carbs. Try both, see which one you like better.

What is the Best Way to Warm Up Before Lifting Weights?

There are a couple things you can do to get yourself warmed up for lifting.

  1. Before you leave home do static stretches, whatever is tight. For me, usually my lower back and legs. Nothing fancy. Keep your legs straight and touch your toes.
  2. Once at the gym get on a row machine and just row at the maximum difficulty for about 3 minutes, at a leisurely pace. You’re only trying to create blood flow, not get a workout. This is your dynamic stretching right before getting under weights.
  3. Perform warm ups before you first two exercises every day. The first two warm up sets are like rowing, just to get blood flow. The next two are a bit more about engaging muscles. Say your first exercise is incline bench. Do sets of 10, 10, 4, 1. The sets of 10 are super light. The set of 4 is a medium amount of effort, about 70-80% of your working set weight. The 1 rep is about 80-90% of your working set weight. Don’t get too hung up on specific numbers here.

An example warm up

For incline bench I can rep 225lbs 5 times. My warm up looks like this.

  • 95 x 10
  • 95 x 10
  • 175 x 4
  • 195 x 1

I warm up like this for my first exercise each day. My second exercise warm up is more like 2 sets of 5 reps at a medium difficulty weight. Then I just go straight into the rest of my exercises for the day.

How many working reps and sets should you do to lose weight and build muscle?

I follow the plan outlined in Bigger Leaner Stronger pretty closely here, and I love it. That’s because Bigger Leaner Stronger keeps it simple. My working sets, for almost all my exercises, is 3 sets of 4-6 reps.

How much weight should you lift to get abs in 30 days?

Here’s where it gets even easier. Bigger Leaner Stronger takes the guess work out of how much weight you should lift to lose weight and build muscle. If you cannot get 4 reps, drop weight. If you can do 7 reps, raise your weight. It’s that damn simple.

Some caveats to the “move up weight” rule are: form and pain. Mike Matthews encourages you in Bigger Leaner Stronger to do full-form, clean reps. That means, don’t perform 6 half-reps then try to move up weight. That’s how you get hurt.

Incline Bench Press Form all99life.com Kyle Milligan

Always move your reps with control. No jerking or bouncing. That’s how you get hurt.

Say if you’re doing bench, you need to be able to come down with the barbell (not drop the weight in a free-fall), touch your chest (controlled, not bounced), and then raise it back up in a controlled and steady motion. If you can do that 7 times, time to increase your weight.

Also, if you are experiencing pain, don’t move up. I do barbell curls and I actually don’t move up weight because my wrists hurt. Once you get up to heavier weights, you’ll want to invest in a solid pair of wrist wraps. I use Harbinger HumanX Line Wrist Wraps. If you workout, there’s almost no way to avoid seeing a pair of these guys at the gym, and for good reason. The Harbinger wrist straps help your achy wrists a lot. And they’re cheap. I’ve had mine for two years and use them every day. One of the best investments of my life.

Harbinger HumanX Line Wrist Wraps all99lilfe.com Kyle Milligan

My Harbinger HumanX Line Wrist Wraps are life savers

Do you have to do cardio to lose weight super fast?

In short, no. You can get even more ripped by adding cardio. You just have to be willing to devote more time each week to your regimen.

Personally, I hate cardio, and I didn’t do any cardio for this cut. I avoid cardio because it makes me hungry as hell. I don’t like being hungry. I’m not a bodybuilder, I’m just a guy looking for the easiest way to lose weight and have abs when I look in the mirror. If I can see abs, I’m content.

Honestly, if this 28-day cut were closer to the summer months, I probably would have dropped cardio in once a week. However, this cut was in October and November, so I won’t be taking off my shirt very often anyways. I did this cut because I saw myself getting a little pudgy, and that’s not how I roll. Additionally, I actually did get a little sick in week 3 due to the change in weather and I didn’t want to make myself sicker. So just the weight training for me.

High Intensity Interval Training for weight loss

For those who decide to do cardio, I recommend HIIT, or High Intensity Interval Training. This type of cardio has been proven time and time again to be less damaging to your lean mass (your muscles) than extended, steady cardio.

Marathon runners look like skeletons for a reason. Those prolonged runs actually eat up all your muscle mass. Your body doesn’t want to run for miles carrying all that excess muscle, so it burns it. Unfortunately, it can do this and still hold on to a ton of fat, which is frustrating. I know because I’ve been there.

HIIT is simple. Do high intensity intervals, just like the name suggests. Hit your preferred cardio equipment (treadmill, bike, elliptical) and do a jog-effort for a minute. Then up the speed or resistance and do a dead sprint for 30 seconds. Your first time doing HIIT you should do 6ish intense intervals (about 9 minutes of work). Then keep upping it until you are doing 12 or 13 (18 or 19 minutes of work).

Don’t go past 13 intense intervals, just increase the intensity (speed/resistance setting). I don’t recommend doing more than 30 minutes of cardio for the same reason I don’t recommend extended runs. You’re going to burn off that sweet-looking muscle.

The best workout to get ripped in under 30 days | Bigger Leaner Stronger 5 Day Workout

My training regimen is built around a 5-day workout routine. So for this report we will be following the Bigger Leaner Stronger 5 day workout pretty closely. In the event that I can’t fit all 5 days into a week for whatever reason, I generally let day 5, upper body day, go without being performed as opposed to putting off the beginning of my fresh new week.

Main exercises

During each day of your 5 day workout routine you will have 3 main exercises that you absolutely must perform in order to consider that day complete. These are basic compound lifts and the foundation of all your strength and physique. Some days you just aren’t feeling it. Maybe you’re sick. Maybe you are short on time. Whatever the reason, just make sure you get the first 3 main exercises in before you leave the gym.

The remaining exercises are still crucial. For instance, if you leave two days in a row without performing more than just the three main exercises, you can expect little progress physically. But if you absolutely don’t want to miss a day and can’t perform all the exercises, one short day of just doing the main exercises won’t hurt.

The exercises after the first 3 are still important, as this Bigger Leaner Stronger 5 day workout routine basically allows us to target muscle groups twice in the same week. Also, I alternate calves and abs after every workout. Calves and abs are even lower on the priority list than the secondary exercises.

For calves you can do whatever you want. I do seated calf raises. I like them best. I point my toes slightly inward when doing calves. A bodybuilder taught me that is the way to get the wider flare of the calf. 3 sets of 12.

For abs you can do whatever you want. I have a workout partner so she tosses me a ball on a decline bench. I stretch out, perform one sit up, toss the ball back. 3 sets of 30.

Consider your workout structure as follows:

  1. Main exercises: Don’t leave the gym without performing. These are the foundation of your gains in every aspect.
  2. Secondary exercises: Important. These help you strengthen your entire body by visiting muscle groups twice a week.
  3. Calves and abs: Basically optional. These will give you that extra calorie burn to get you ripped fast and also shape up two muscle groups, calves and abs, that are important for the rest of your exercises.

Day 1: Legs (& Shoulders)

  1. Back squats (regular squats)
  2. Romanian deadlifts (straight leg deadlifts)
  3. Walking lunges* (I carry two dumbbells to add weight)
  4. Lateral raises
  5. Rear delt raise (standing, bent over)
  6. Calves**

Day 2: Chest

  1. Incline barbell bench
  2. Incline dumbbell bench
  3. Flat bench
  4. Dips (I strap a 45lb plate to myself with a belt and do 3 sets of 15 reps)
  5. Abs**

Day 3: Back

  1. Deadlifts
  2. Standing bent over barbell rows (I tap the floor with my weights each time and bring it to my chest. No jerking)
  3. Pull ups; wide-grip, forward-facing (to achieve a 4-6 rep range I clasp a 45lb dumbbell with my feet)
  4. Close grip, lateral pulldowns; neutral grip handles
  5. Calves**

Pull Up Form all99life.com Kyle Milligan

Day 4: Shoulders

  1. Overhead barbell press
  2. Lateral raises
  3. Rear delt raise (standing, bent over)
  4. Seated dumbbell overhead press
  5. Dumbbell shoulder shrugs
  6. Abs**

Day 5: Upper Body

  1. Incline bench** (On upper body day I work in the 6-8 rep range for incline bench)
  2. Barbell curls (Never do these in a power rack. No excuses)
  3. Skull crushers
  4. Standing dumbbell curls
  5. Dips** (I strap a 45lb plate to myself with a belt and do 3 sets of 15 reps)
  6. Calves**
  • *For walking lunges, I take 12 steps: 6 for each leg.
  • **Calves, abs, dips, and incline bench (only on upper body day) are the only exercises I stray from the 4-6 rep rule.

Deload Week

Mike Matthews recommends taking a week off, or a deload week, every 8-10 weeks in Bigger Leaner Stronger. Deload week means different things to different people. Basically you don’t want to be pushing 4-6 reps of heavy weight during this week. For your deload week you can take the week off, visit the gym just once or twice, instead of the usual 5 day workout, or just go every day and do a fraction of the weight.

On that note, I am not Michael Matthews and it is November. I’m taking my deload week on week 5. I’m not a body builder and I don’t really care to get any more ripped than I am. The picture I took for this post is the only shirtless picture I will take until I visit the beach in May. So screw it, I want balance. For me, my back is feeling a little tight at the end of these 4 weeks, so I will just go in next week and do a light chest day, light shoulders day, and light upper body day, to give my back a rest.

Does Bigger Leaner Stronger Work? | Wrap Up

Bigger Leaner Stronger works. You’ve seen the pictures. You’ve seen the write-up. And that is IT. There is nothing else to it. I don’t have any tricks up my sleeve. I don’t do cardio. I don’t have any other wild secrets. That is IT! Anyone else trying to make it more complicated just needs fresh content every week. Shenanigans! Fitness is simple. Eat well, follow the basic nutrition guide I wrote, and workout hard.

Above all, be consistent. You just got to put the work in every day. THAT is the real secret. It only takes two days of eating bad and not lifting to cripple your progress or even reverse it. That is the difference maker.

The best way to lose weight Bigger Leaner Stronger by Mike MatthewsCheck Out Bigger Leaner Stronger

About the author

Kyle Milligan

I'm Kyle Milligan. I really enjoy writing. I wrote a couple novels (The Hang-Ups and Hangovers series) and now I blog frequently on a bunch of different websites. I also enjoy lifting heavy things and and writing about it.

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