Скачать или смотреть BEYOND Bigger Leaner Stronger Workouts [Day 1 -5]

Beyond Bigger Leaner Stronger:
Get it here: https://amzn.to/3qd2n6d

This video goes over Day 1-5 of the BEYOND Bigger Leaner Stronger (BBLS) program.

BBLS is a book for the early-intermediate to advanced lifter. It's the second book in the Bigger Leaner Stronger (BLS) series with BLS being the 1st book and aimed towards beginners.

Check out my full review of BBLS here:
   • Beyond Bigger Leaner Stronger Review (Over...  

Workout Routines and Terms:
5 Day Routine (with 3 & 4 day routines available also)
Split up into Cycles:
Microcycle (1 Week)
Mesocycles (1-4 Months)
Macrocycles (1-2 Years)
The difference between BLS & BBLS is the number of hard sets you're doing for each major muscle group per week.
BLS = 9-12 hard sets per major muscle group
BBLS = 15-20 hard sets per major muscle group

Weekly Undulating Periodization
This is where each week, you increase the weight but decrease the reps.
This is like Daily Undulating Periodization but just weekly, which Mike thinks is better for recovery and a simpler way to do things.

Wave Loading
This is where, each week, you're increasing the weight over time, but also put in periodic reductions in intensity to enhance recovery.
Essentially, for every Mesocycle (1-4 months, in this case, 1 month) you do a volume deload, and start the cycle over again.

For example, in Weeks 1-4, you would increase the weight you're using 5% (70%, 75%, 80%, and 80% again for week 4 with fewer sets).

Then, when you start another Mesocycle, you would start at 75% of your 1RM instead of 70%.

This is a small distinction, but a good one to keep progressing without overdoing it.

You also use this same wave loading technique in your accessory movements as well.

There's a lot more to BBLS
We still haven't talked about the:
cardio routine,
the dieting plans,
supplement and food recommendations
etc.

⏰ Timestamps ⏰:
0:00 Introduction
0:42 Day 1: Upper Body A
3:52 Day 2: Pull
6:07 Day 3: Upper Body B
8:23 Day 4: Legs
11:21 Day 5: Upper Body C
13:20 Progression Model for BBLS
16:13 Conclusion



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