Think Big: A Powerbuilding Method for Size and Strength

If you’re at all serious about your training, you’ve probably struggled at least a little bit finding a program that really suits you. None of them really cover all the bases -- some look good for getting really strong, or gaining lean muscle, or getting ripped, but who wants just one of those? Compromises suck. Everyone wants to be big and strong and lean, and with so many goals, it often seems impossible to even know where to start.

Here’s the good news: you can work towards getting stronger, gaining muscle, and losing fat, all at the same time. It’s not easy! Most programs only focus on one thing at a time because it’s very difficult to do otherwise. But it’s not impossible, either. The secret is all in how you use the right training strategies and eat the right things at the right times. Obviously, it takes careful planning and sometimes, it requires sacrifices, like pushing yourself through a hard training session when you’re exhausted, and saving the pizza for a cheat meal. And it requires that you learn a lot about your body and how it works.

I can’t give you self-discipline or motivation -- that comes with practice. I can help you to learn how to train to reach your goals. That takes practice, too, but this book will make the process a lot faster and a lot easier. At its heart, Think Big combines a carefully-designed powerlifting program with the volume work necessary to build muscle. That doesn’t mean throwing in a few sets of triceps extensions after your heavy work -- it means using highly-specialized bodybuilding principles that complement, not contradict, your strength work.

As complicated as programming can be, planning a diet can be even more challenging. It often seems like you have to shovel down thousands of calories a day just to gain weight, and then, when you do, you add just as much fat as muscle. That shit gets old, fast. And dieting on a strength program? That’s a recipe for disaster. Think Big will help you to structure a diet that supports your training, and that synergy makes both work better.

One last note: if your goal is to be a competitive powerlifter, I recommend that you check out my first book, Think Strong. Everything in it is about strength -- and many of the underlying philosophies are applied in Think Big, this book doesn’t explain how to peak for a meet, cut water weight, or perfect your squat, bench press, and deadlift technique.

Contents

Chapter 1: Building Strength & Muscle

The Pareto Principle: Focus on What Works

Building Muscle

Macronutrient Breakdown

Macronutrient Ratios

Building Strength

The Phases of Periodization

Undulating Periodization

Training Frequency

Putting It All Together

Chapter 2: Growing Muscle & Staying Lean

Food Choices

What, How Much, and When to Eat

Circa-Workout Nutrition

Time Between Meals

Carb Frontloading

Cheat Meals

Supplements

Putting It All Together

Chapter 3: Training for Size & Strength

Think Big: Program Basics

The Training Split

Movement Selection

Main Movements

Assistance Movements

Supplemental Movements

Sets & Reps

Strength Sets

Hypertrophy Sets

Speed Sets

Putting It All Together

Chapter 4: Plateau-Busting Secrets

Weak Points

Volumizing Protocols

Accommodating Resistance

Posing

Challenge Sets

Feeder Workouts

Man the F&*! Up

Putting It All Together

Conclusion