Fact Checked
Evidence Based
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
- 30-minute Zoom call with yours unruly
- Vitamix blender
- WHOOP fitness tracker
- $200 Lululemon gift card
- One month of Legion VIP coaching
- Inzer weightlifting belt
- And much more . . .
All you have to do for a chance to win is…
- Head over to bblsbook.com, and buy a copy of BBLS 2.0 (any format)
- Forward the receipt email to [email protected]
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
- If you buy 3 copies, you’ll get 5 giveaway entries (+400% chance to win).
- If you buy 5 copies, you’ll get 8 giveaway entries (+700% chance to win).
- If you buy 10 copies, you’ll get 15 giveaway entries (+1400% chance to win) plus an autographed copy of the book.
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
Oh and if you like this episode and want to get notified when a new one goes live, head on over to Spotify, iTunes, Stitcher, YouTube, Soundcloud, Podbean, or Google Play and subscribe.
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!
Timestamps:
5:42 – The BBLS periodization plan
6:58 – The BBLS training routine
11:38 – The BBLS workouts
16:25 – The BBLS progression methods
41:21 – How to find your starting weights
Mentioned on the show:
Beyond Bigger Leaner Stronger 2.0
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
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- Bryanton, M. A., Carey, J. P., Kennedy, M. D., & Chiu, L. Z. F. (2015). Quadriceps effort during squat exercise depends on hip extensor muscle strategy. Sports Biomechanics, 14(1), 122–138. https://doi.org/10.1080/14763141.2015.1024716
- Fonseca, R. M., Roschel, H., Tricoli, V., De Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., De Souzaleão, A. R., & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of Strength and Conditioning Research, 28(11), 3085–3092. https://doi.org/10.1519/JSC.0000000000000539
- Prestes, J., Frollini, A. B., de Lima, C., Donatto, F. F., Foschini, D., de Cássia Marqueti, R., Figueira, A., & Fleck, S. J. (2009). Comparison between linear and daily undulating periodized resistance training to increase strength. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 23(9), 2437–2442. https://doi.org/10.1519/JSC.0b013e3181c03548
- Kiely, J. (2018). Periodization Theory: Confronting an Inconvenient Truth. Sports Medicine, 48(4), 753–764. https://doi.org/10.1007/s40279-017-0823-y
- Afonso, J., Nikolaidis, P. T., Sousa, P., & Mesquita, I. (2017). Is empirical research on periodization trustworthy? A comprehensive review of conceptual and methodological issues. In Journal of Sports Science and Medicine (Vol. 16, Issue 1, pp. 27–34). Journal of Sport Science and Medicine. http://www.jssm.org
- Kiely, J. (2012). Periodization paradigms in the 21st century: Evidence-led or tradition-driven? In International Journal of Sports Physiology and Performance (Vol. 7, Issue 3, pp. 242–250). Human Kinetics Publishers Inc. https://doi.org/10.1123/ijspp.7.3.242
- Kiely, J. (2018). Periodization Theory: Confronting an Inconvenient Truth. Sports Medicine, 48(4), 753–764. https://doi.org/10.1007/s40279-017-0823-y
- Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. In Sports Medicine (Vol. 47, Issue 10, pp. 2083–2100). Springer International Publishing. https://doi.org/10.1007/s40279-017-0734-y
- Pugliese, L., Porcelli, S., Bonato, M., Pavei, G., La Torre, A., Maggioni, M. A., Bellistri, G., & Marzorati, M. (2015). Effects of manipulating volume and intensity training in masters swimmers. International Journal of Sports Physiology and Performance, 10(7), 907–912. https://doi.org/10.1123/ijspp.2014-0171
- Lorenz, D., & Morrison, S. (2015). CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. International Journal of Sports Physical Therapy, 10(6), 734–747. http://www.ncbi.nlm.nih.gov/pubmed/26618056
- Jackson, M. (2014). Evaluating the Role of Hans Selye in the Modern History of Stress. In Stress, Shock, and Adaptation in the Twentieth Century. University of Rochester Press. http://www.ncbi.nlm.nih.gov/pubmed/26962615
- Kiely, J. (2018). Periodization Theory: Confronting an Inconvenient Truth. Sports Medicine, 48(4), 753–764. https://doi.org/10.1007/s40279-017-0823-y
- Bernards, J., Blaisdell, R., Light, T. J., & Stone, M. H. (2017). Prescribing an annual plan for the competitive surf athlete: Optimal methods and barriers to implementation. Strength and Conditioning Journal, 39(6), 36–45. https://doi.org/10.1519/SSC.0000000000000335
- Manchado, C., Cortell-Tormo, J. M., & Tortosa-Martínez, J. (2018). Effects of two different training periodization models on physical and physiological aspects of elite female team handball players. Journal of Strength and Conditioning Research, 32(1), 280–287. https://doi.org/10.1519/JSC.0000000000002259
- Kim, K.-J., Chung, J.-W., Song, H.-S., Lim, S.-T., & Min, S.-K. (2016). Effects of Long Term Periodization Training in Korean Male Elite Golfers. Journal of The Korean Society of Living Environmental System, 23(2), 243. https://doi.org/10.21086/ksles.2016.04.23.2.243
- Mallo, J. (2012). Effect of block periodization on physical fitness during a competitive soccer season. International Journal of Performance Analysis in Sport, 12(1), 64–74. https://doi.org/10.1080/24748668.2012.11868583
- Hoffman, J. R., Ratamess, N. A., Klatt, M., Faigenbaum, A. D., Ross, R. E., Tranchina, N. M., Mccurley, R. C., Kang, J., & Kraemer, W. J. (2009). Comparison between different off-season resistance training programs in division III American college football players. Journal of Strength and Conditioning Research, 23(1), 11–19. https://doi.org/10.1519/JSC.0b013e3181876a78
- Pliauga, V., Lukonaitiene, I., Kamandulis, S., Skurvydas, A., Sakalauskas, R., Scanlan, A. T., Stanislovaitiene, J., & Conte, D. (2018). The effect of block and traditional periodization training models on jump and sprint performance in collegiate basketball players. Biology of Sport, 35(4), 373–382. https://doi.org/10.5114/biolsport.2018.78058
- Hellard, P., Avalos-Fernandes, M., Lefort, G., Pla, R., Mujika, I., Toussaint, J. F., & Pyne, D. B. (2019). Elite swimmers’ training patterns in the 25 weeks prior to their season’s best performances: Insights into periodization from a 20-years cohort. Frontiers in Physiology, 10(APR). https://doi.org/10.3389/fphys.2019.00363
- Kenneally, M., Casado, A., & Santos-Concejero, J. (2018). The effect of periodization and training intensity distribution on middle-and long-distance running performance: A systematic review. International Journal of Sports Physiology and Performance, 13(9), 1114–1121. https://doi.org/10.1123/ijspp.2017-0327
- Rønnestad, B. R., Ellefsen, S., Nygaard, H., Zacharoff, E. E., Vikmoen, O., Hansen, J., & Hallén, J. (2014). Effects of 12 weeks of block periodization on performance and performance indices in well-trained cyclists. Scandinavian Journal of Medicine and Science in Sports, 24(2), 327–335. https://doi.org/10.1111/sms.12016
- Lacordia, R., Godoy, E., Vale, R., Sposito-Araujo, C., & Dantas, E. (2011). Periodized training programme and technical performance of age-group gymnasts. International Journal of Sports Science and Coaching, 6(3), 387–398. https://doi.org/10.1260/1747-9541.6.3.387
- Zourdos, M. C., Jo, E., Khamoui, A. V., Lee, S. R., Park, B. S., Ormsbee, M. J., Panton, L. B., Contreras, R. J., & Kim, J. S. (2016). Modified daily undulating periodization model produces greater performance than a traditional configuration in powerlifters. Journal of Strength and Conditioning Research, 30(3), 784–791. https://doi.org/10.1519/JSC.0000000000001165
- Progression models in resistance training for healthy adults. (2009). In Medicine and Science in Sports and Exercise (Vol. 41, Issue 3, pp. 687–708). https://doi.org/10.1249/MSS.0b013e3181915670
- Kiely, J. (2012). Periodization paradigms in the 21st century: Evidence-led or tradition-driven? In International Journal of Sports Physiology and Performance (Vol. 7, Issue 3, pp. 242–250). Human Kinetics Publishers Inc. https://doi.org/10.1123/ijspp.7.3.242
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