Stronger Than Yesterday Review: Mike Matthews' Guide to Lifelong Strength

★★★★☆ (4 out of 5 stars)

Do you feel like you've tried every fitness program out there, only to end up back where you started? If you're looking for a sustainable approach to strength training and muscle building, and you don't want to wade through a dense, textbook-style fitness guide, Mike Matthews' Stronger Than Yesterday might be the answer. In this comprehensive book review, we'll delve into the key principles, practical advice, and evidence-based approach that make this book a standout in the world of fitness literature.

Mike Matthews: A Voice of Reason in the Fitness World

Mike Matthews, a renowned fitness author and the founder of Legion Athletics, has dedicated his career to cutting through the noise and misinformation that plague the fitness industry. With a background in science and a passion for evidence-based training, he has become a trusted source for those seeking to transform their bodies and minds. Stronger Than Yesterday is a testament to his commitment to providing clear, actionable advice that empowers individuals to take control of their fitness journey.

My Expectations and Initial Impressions

Having followed Mike Matthews' work for some time, I was eager to dive into Stronger Than Yesterday. I was particularly interested in his approach to building strength for the long haul, as I've personally struggled with maintaining consistency and avoiding plateaus. For years, I'd bounce between different workout routines, making some progress but ultimately losing motivation and falling back into old habits. I was hopeful that this book would provide me with the tools and knowledge to finally break this cycle.

One of my biggest challenges has been simply showing up at the gym consistently. There are countless times when I don't feel like going, but I've learned that regardless of my performance that day, I've never regretted a workout. That post-workout feeling keeps me going all throughout the day. As Matthews says in the book, "The best workout is the one you do." Whether you want to go, or don't want to go, just go. Whether you have a crazy chest day or all you do is one set of deadlifts, or walk on the treadmill for 30 mins, it's always worth it.

From the outset, I was impressed by the book's clear and concise writing style. Matthews avoids jargon and complex terminology, making the information accessible to readers of all levels, from beginners to seasoned gym-goers.

Key Takeaways: Building a Foundation for Lifelong Strength

Stronger Than Yesterday is more than just a collection of workout routines; it's a comprehensive guide to building a sustainable fitness lifestyle. Matthews emphasizes the importance of foundational principles, including:

• Progressive Overload: Matthews explains the crucial concept of progressive overload in a way that's easy to understand and apply. He provides clear guidelines for gradually increasing weight, reps, or sets to continuously challenge your muscles and promote growth. This resonated with me because I often found myself stuck at the same weights, not knowing how to push myself further. He emphasizes that consistent progress, even in small increments, is the key to long-term strength and muscle gains. This principle, combined with proper nutrition, forms the dynamic duo for achieving great, long-lasting results. "The greatest gains in strength are made by those who are willing to push themselves beyond their comfort zone," Matthews writes.
• Proper Nutrition: The book offers practical nutrition advice that goes beyond generic "eat healthy" recommendations. Matthews provides specific guidance on calorie intake, macronutrient ratios (protein, carbohydrates, and fats), and food choices to support muscle growth and recovery. I especially appreciated the emphasis on whole, unprocessed foods and the flexible dieting approach, which allows for some indulgences without derailing progress. "You can't out-train a bad diet," Matthews emphasizes, highlighting the crucial role of nutrition in achieving fitness goals.
• Adequate Rest and Recovery: Matthews emphasizes the importance of prioritizing sleep and recovery to optimize performance and prevent overtraining. He provides practical tips for improving sleep quality, managing stress, and incorporating active recovery techniques. This was a valuable reminder for me, as I tend to push myself too hard and neglect recovery. "Your body doesn't grow in the gym; it grows when you're resting and recovering," Matthews reminds us.
• Mindset and Motivation: The book also delves into the psychological aspects of fitness, offering strategies for cultivating a positive mindset and developing long-term motivation. Matthews provides actionable advice for setting realistic goals, overcoming setbacks, and staying committed to your fitness journey. "The most important factor in achieving your fitness goals is not your genetics, your age, or your starting point. It's your mindset," Matthews asserts.

Putting the Principles into Practice

One of the most valuable aspects of Stronger Than Yesterday is its emphasis on practicality. Matthews provides clear, step-by-step instructions for implementing his training and nutrition principles. I particularly appreciated the detailed workout programs, which cater to different experience levels and goals.

I've been following the intermediate program for the past few weeks, which consists of four strength training sessions per week, focusing on compound exercises like squats, deadlifts, overhead presses, and rows. Prioritizing these compound lifts and movements, which work multiple muscle groups simultaneously, is key for efficient and effective strength training. The program also includes guidelines for incorporating isolation exercises to finish off the workout for the particular area of focus that day, as well as recommendations for cardiovascular training.

Here's an example of a typical week on the intermediate program:

• Monday: Lower Body (Squats, Romanian Deadlifts, Leg Press)
• Tuesday: Upper Body (Bench Press, Overhead Press, Barbell Rows)
• Wednesday: Rest or Active Recovery (Light cardio, stretching)
• Thursday: Lower Body (Deadlifts, Leg Extensions, Hamstring Curls)
• Friday: Upper Body (Pull-Ups, Dips, Lateral Raises)
• Weekend: Rest or Active Recovery

And the results? It takes time to build strength and muscle, and while I would love to go faster, I have seen progression over the years and remain motivated to be 1% better than I was yesterday. I've learned to be patient and focus on my own progress, rather than comparing myself to others. Besides, at the gym, looks can be deceiving, and there's plenty of "Vitamin S" (steroids) to go around. When I first started bench pressing, all I could do was the bar. Now I'm at 135 lbs. One of the biggest changes I've noticed since implementing Matthews' program is increased energy and stamina throughout the day. I also feel more confident and capable in my everyday activities.

A Critical Analysis: Strengths and Weaknesses

Stronger Than Yesterday excels in its clarity, practicality, and evidence-based approach. Matthews backs up his recommendations with scientific research, providing readers with the confidence that they are following a program that is both effective and safe.

However, some readers may find the book's focus on strength training to be somewhat narrow. While Matthews touches on other aspects of fitness, such as cardiovascular health and flexibility, the primary emphasis is on building muscle and strength. Additionally, while the book is comprehensive, some readers may find the chapters on nutrition and supplementation to be brief.

One of the things that sets Stronger Than Yesterday apart is its unique format. The book is structured as a collection of 169 short chapters, each designed to be read in just a few minutes. This makes it perfect for busy individuals who don't have a lot of time to dedicate to reading but still want to learn and stay motivated on their fitness journey. It's like having a daily dose of fitness education and inspiration delivered right to your fingertips.

Addressing Reader Concerns:

• Is this book suitable for beginners? Absolutely! While the book caters to all levels, Matthews provides clear explanations and progressions that make it easy for beginners to get started.
• How does this book differ from Matthews' other books? This book focuses more on the mindset and motivational aspects of strength training, while his other books (like Bigger Leaner Stronger) delve deeper into the scientific details.
• What if I don't have access to a gym? While the book primarily focuses on gym-based training, Matthews provides modifications and alternatives for those who prefer to work out at home or outdoors.

A Personal Touch:

Mike Matthews has significantly impacted my life with his blog, books, podcast, and supplement line. I appreciate his no-nonsense, scientific, evidence-based approach to everything he does. He promotes strength training and muscle building naturally, emphasizing that it's not just about looking great in the mirror, but also about being strong and healthy to enjoy a long and high-quality life.

Overall Assessment and Recommendation

Overall, I give Stronger Than Yesterday a solid 4 out of 5 stars. It's a valuable resource for anyone seeking to build a foundation for lifelong strength, especially those who prefer bite-sized pieces of information. Matthews' clear and concise writing style, combined with his practical advice and evidence-based approach, makes this book a great read for fitness enthusiasts of all levels. I highly recommend it to anyone who is committed to achieving their fitness goals and maintaining a healthy, active lifestyle.

Comparing Stronger Than Yesterday

While Stronger Than Yesterday stands out for its practical approach and focus on long-term strength, it's also helpful to consider it in the context of other fitness books.

• Similarities to Other Evidence-Based Fitness Books: Matthews' emphasis on scientific principles aligns with other books in the evidence-based fitness genre, such as The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove, and Starting Strength by Mark Rippetoe. However, Stronger Than Yesterday differentiates itself with its clear and accessible writing style, its focus on building a sustainable fitness lifestyle, and its unique format of short, digestible chapters. While Starting Strength focuses heavily on barbell training for beginners, Stronger Than Yesterday provides a broader approach to strength training, encompassing various exercise modalities and catering to different experience levels.
• Contrasting with Fad Diet and Workout Programs: Unlike many popular fitness books that promote quick fixes and unsustainable approaches, Stronger Than Yesterday focuses on building a solid foundation for long-term success. It avoids trendy diets and gimmicky workout routines, instead emphasizing proven principles and sustainable habits.

Embark on Your Strength-Building Journey

If you're ready to ditch the fleeting fitness fads and embrace a sustainable approach to strength training, Stronger Than Yesterday is the guide you've been searching for. With its clear instructions, practical advice, and evidence-based approach, this book will empower you to achieve your fitness goals and build a stronger, healthier you.

Want More from Mike Matthews?

• Visit Mike Matthews' website, Legion Athletics, for supplements, more articles, resources, and his Muscle for Life podcast.
• Join the Legion Athletics community forum to connect with other fitness enthusiasts and get support on your journey.
• Share your own fitness journey and progress in the comments below!

A Note for Deeper Learning:

If you're looking for more in-depth information on the science of muscle growth and strength training, I recommend checking out Mike Matthews' other titles:

• Muscle for Life: This comprehensive guide covers all aspects of building muscle, losing fat, and achieving optimal health. It delves into the science of nutrition, training, and supplementation, providing a detailed roadmap for transforming your physique.
• Bigger Leaner Stronger: This book specifically targets men who want to build muscle and lose fat. It provides a step-by-step program for achieving a lean, muscular physique through strength training and nutrition.
• Thinner Leaner Stronger: This book is the female counterpart to Bigger Leaner Stronger, providing a tailored program for women who want to build a lean, toned physique.

These books provide a more comprehensive education on the "what, why, and how" of building muscle and strength. Stronger Than Yesterday is a great complement to these books, serving as a source of inspiration and reinforcement of key principles.