Beyond Bigger Leaner
Stronger
The Advanced Guide to
Shattering Plateaus, Hitting PRs,
and Getting Shredded
Second Edition
,By Michael Matthews (www.legionathletics.com)
Copyright © 2020 Michael Matthews
All rights reserved. This book or any portion thereof may not be reproduced or used in any
manner whatsoever without the express written permission of the publisher except for the use of
brief quotations in a book review. The scanning, uploading, and distribution of this book via the
internet or via any other means without the permission of the publisher is illegal and punishable by
law.
Please purchase only authorized electronic editions of this book. Don’t participate in or encourage
electronic piracy of copyrighted materials.
This book is a general educational health-related information product and is intended for healthy
adults age 18 and over.
This book is solely for information and educational purposes and does not constitute medical
advice. Please consult a medical or health professional before you begin any exercise, nutrition, or
supplementation program or if you have questions about your health.
There may be risks associated with participating in activities or using products mentioned in this
book for people in poor health or with preexisting physical or mental health conditions.
Because these risks exist, you should not use the products or participate in the activities described
in this book if you are in poor health or if you have a preexisting mental or physical health
condition. If you choose to participate in these activities, you do so knowingly and voluntarily of
your own free will and accord, assuming all risks associated with these activities.
Specific results mentioned in this book should be considered extraordinary, and there are no
“typical” results. Because individuals differ, results will differ.
Cover designed by Damonza
Book designed by Victoria Wolf, Wolf Design and Marketing
Edited by Mary Adams-Legge
Published by Oculus Publishers (www.oculuspublishers.com)
,Also by Michael Matthews
Bigger Leaner Stronger: The Simple Science
of Building the Ultimate Male Body
Thinner Leaner Stronger: The Simple Science
of Building the Ultimate Female Body
The Little Black Book of Workout Motivation
The Shredded Chef
, Praise for Beyond Bigger
Leaner Stronger
“This isn’t your typical fitness book full of fluff and pseudoscience. It’s a
unique and compelling combination of time-proven diet, exercise, and
supplementation strategies and techniques that’ll help you get bigger,
leaner, and stronger than ever before.
“Mike shares tips in Beyond Bigger Leaner Stronger I’ve never seen
before, and if any of my friends craved simultaneous fat loss and muscle
gain, this is the evidence-based handbook I’d grab for them first.”
—Ben Greenfield, CEO of Kion, and New York Times
bestselling author of Boundless
“Beyond Bigger Leaner Stronger provides effective, practical, and
scientifically proven diet and training strategies and techniques for
maximizing your body composition.”
—Ethan Suplee, host of The American Glutton podcast
,“Beyond Bigger Leaner Stronger provides a great blueprint for novice
and intermediate lifters who want to take their physique to the next
level using a sustainable, evidence-based approach that is presented in a
manner that’s easy to read, understand, and apply.”
—Eric Trexler, PhD, professional natural bodybuilder, and Director of
Education at Stronger by Science
“Mike’s books do a great job of distilling effective and evidence-based
information into simple and practical tools for getting bigger, stronger and
leaner. I can confidently say Mike is one of the good guys in the field.”
—Menno Henselmans, published scientific
researcher, writer, and trainer
“I highly recommend Beyond Bigger Leaner Stronger! It’s an enjoyable
read packed with scientific and practical training and nutrition advice
you can use to make massive progress. Keep it as a reference and let
it guide you toward a bigger, leaner, stronger (and more confident)
version of yourself!”
—Doug Larson, MS, founder of the popular strength
and conditioning podcast, Barbell Shrugged
“In Beyond Bigger Leaner Stronger, Mike sifts through mountains
of research and decades of time-honored traditions and gives you
an easy-to-follow guide that packs a heavy punch. Unbiased and
uncompromising, this book is the truth.”
—Dr. Jordan Shallow D.C., Stanford University Rugby strength and
conditioning coach, and elite international powerlifter
,“Beyond Bigger Leaner Stronger contains no filler or fluff. Every chapter
is packed full of powerful and science-based insights, tools, and
strategies. This book delivers a tremendous amount of value.”
—Marc Perry, CSCS, CPT, founder and CEO of BuiltLean
“Beyond Bigger Leaner Stronger is comprehensive and straightforward.
No nonsense, and no filler—just a ton of science-based, practical
information for getting maximal results.”
—Alan Aragon, published scientific researcher, writer, and trainer
“Beyond Bigger Leaner Stronger is the whole package. It’s informative,
clear, and practical, and its methods are backed by decades of scientific
research and thousands of success stories. A must-read for serious
weightlifters.”
—Mark Divine, founder of SEALFIT, and New York Times
bestselling author of The Way of the SEAL, Unbeatable
Mind, and 8 Weeks to SEALFIT
“Beyond Bigger Leaner Stronger is meticulously researched, clearly
written, and utterly practical. Matthews has a knack for turning complex
ideas into simple actions.”
—Dr. Spencer Nadolsky, board certified family,
obesity, and lipidology physician
,“Beyond Bigger Leaner Stronger gives an exact plan for how to create the
body you’ve always wanted. This is a must-read for anyone who wants
to reach their fitness goals, and I’m living proof that what Mike says
works!”
—David Nurse, NBA Optimization Coach, and author of Pivot & Go
“Beyond Bigger Leaner Stronger is a blueprint for succeeding as an
intermediate or advanced weightlifter. It’s informative, well written,
easily digestible, and supported by up-to-date scientific evidence.”
—-Kyle Hunt, host of the Absolute Strength Podcast,
and author of Bodybuilding for Beginners
“Beyond Bigger Leaner Stronger is easy to comprehend and based on
solid scientific information. Think you aren’t big, lean, or strong enough?
This book will get you to that next level.”
—James Krieger, MS, CEO of Weightology,
Co-CEO of Fit Pro Financial
“In Beyond Bigger Leaner Stronger, Matthews breaks down the science
of getting as jacked as possible in terms anyone can understand. Highly
recommended!”
—Jeff Nippard, pro natural bodybuilder, powerlifter,
and YouTube fitness leader
, Contents
Also by Michael Matthews iii
Praise for Beyond Bigger Leaner Stronger iv
Free Bonus Material: (Videos, Tools, and More!) xiii
PART ONE
What’s In This for You?
1 The Promise 1
2 Who Is Mike Matthews and Why Should I Care? 3
3 Why Beyond Bigger Leaner Stronger Is Different 9
PART TWO
Your “Inner Game” Just Got Better
4 What Got You Here Won’t Get You There 19
5 How to Optimize Your Environment So You
Need Less Willpower 33
6 The Real Secret to Toughness 43
, PART THREE
You Are What You Eat
7 Why a “Good Enough” Diet Is No Longer Good Enough 53
8 The Almost Nearly Perfect Diet 61
9 “Superfoods” for “Supercharging” Your Body
(That You’ll Actually Enjoy) 95
10 How to Upgrade Your Supplementation
(and What to Avoid) 109
PART FOUR
A Masterclass in Muscle Building
11 How Much Muscle Can You Really Gain (Naturally)? 135
12 How Much Strength Can You Really Gain (Naturally)? 151
13 The “More for Less” Method of Maximum Muscle Gain 165
14 How to Build the Mathematically Ideal Male Physique 187
PART FIVE
The Beyond Bigger Leaner Stronger Program
15 A Body Beyond Amazing 205
16 The Beyond Bigger Leaner Stronger Diet Plans 209
17 The Beyond Bigger Leaner Stronger Exercises 225
18 The Beyond Bigger Leaner Stronger Training Plans 241
19 The Beyond Bigger Leaner Stronger
Supplementation Plan 273
, PART SIX
The Farewell (For Now)
20 From Here Your Body Will Change 285
21 Frequently Asked Questions 289
Would You Do Me a Favor? 303
Free Bonus Material: (Videos, Tools, and More!) 305
Do You Want One-on-One Coaching? 307
Also by Michael Matthews 311
Endnotes 313
