Like Eric Cressey’s Maximum Strength, which I reviewed last week, I received Scrawny to Brawny, by John Berardi and Michael Mejia (affiliate links: UK
Follow the doctor’s advice for strength and size
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So what can I expect?
Well, Scrawny to Brawny is much like Maximum Strength in that it provides a complete programme to follow. However, there are significant differences that make this a different kind of programme. But before we start comparing the two, let’s take a look at what you can expect…
- Introduction to a hardgainer – Michael picks up the introduction to the book and it comes from the heart of a former “hardgainer”, someone who’s had trouble putting on muscle in the past. Micahel tells a story that many will recognise and he relays it convincingly.
- Morphometrics – if you’ve ever wondered whether you’re an ectomorph, mesomorph or an endomorph compared to your friends, Michael and John give you the measuring tools to find out. By measuring various parts of your anatomy and finding the ratios between them, you can establish whether you are more or less ectomorphic or endomorphic than other people. In fact, if you want to read this chapter, check out this free sample that I found while researching this review. But don’t worry, because however you turn out, they’ve got a plan to put some weight on you.
- Bad anthropometrics – and if you’re as stiff as a board, or just too tall, too small or plain funny-shaped, Michael and John set out some alternative exercises that you can do instead of the run-of-the-mill mass builders, like dips, bench press, squats and deadlifts. It’s a bit odd that they put this section here, because it’s their next section where they talk about the important of “the big three”.
- Powerlifting primer – Michael and John believe that the fastest way to pack on some muscle is to get really strong at the powerlifts, otherwise known as “the big three”. So important do they consider these lifts that they devote a whole chapter to coaching them. There’s no rocket science here but the level is pitched well and I guess most people who don’t lift with a crew will learn something here.
- Volume and muscle type – one of the themes I hope you’ll have picked up by now is that Michael and John like to be helpful. They don’t just tell you something. They tell you how to find out. In this chapter, they explain how to establish whether you are a slow-twitch dominant, mixed fibre or fast-twitch dominant lifter. Once that’s settled, they explain why lower volume might actually get you better results…
- Testing - I have to say I really like the testing protocol that Michael and John use in this book. With a few simple tests, they establish whether you need to incorporate some corrective protocols into your lifting routines. The simple tests they use are (1) the pencil test for shoulder internal rotation, (2) the pelvic tilt test for anterior/posterior pelvic tilt, (3) the foot placement test for glute strength, (4) the overhead squat for thoracic mobility and trunk stability, (5) the trunk rotation test, (6) the good morning, (7) the unilateral squat and reach, and (8) the incline bench ratio to unilateral external rotation. Eagle-eyed observers will note that test (4), (5) and 7) are taken from the Functional Movement Screen (FMS) and (8) is a Charles Poliquin special.
- Workout programmes – Michael and John then provide a number of workout protocols and progressions based on the results of the testing phase. There is a comprehensive mobility and stability orientated warm up, which is only slightly inferior to the one you’ll find in Maximum Strength (but by no means is that a criticism). The workout programmes follow four phases, much like Maximum Strength and the exercises are all illustrated in the same way.
- Nutrition - this is where Scrawny to Brawny really scores because the nutrition section isn’t a little chapter tacked on the end. No, the nutrition section is the book’s real star of the show. Start reading at the beginning and do what John tells you and by the time you’ve finished you’ll be a hell of a lot bigger and stronger. It’s that easy. Just be prepared for a lot of chewing.
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OK, I’ve got all that. So how is it different from Maximum Strength again?
Right, here are the main differences:
- Warm up routines – the warm up routines in Maximum Strength for mobility and stability and long-term health are peerless in my opinion (which isn’t authoritative, just obsessive). That doesn’t mean the ones in Scrawny to Brawny aren’t also great. They’re just not as good.
- Nutrition – the nutrition in Scrawny to Brawny will get you better results for packing on muscle than Maximum Strength and you’ll see the scale start moving a lot faster, sooner. Eric doesn’t really believe in bulking.
- Testing – Eric doesn’t really give you much room for variation in his programme whereas Michael and John give you more flexibility to tailor the programme to your specific needs. Eric just assumes you need a ton more rowing and that you’ve been benching your ass off for the last three years and getting nowhere (which is probably fair in the large majority of cases).
- Rep and set protocols – Eric uses different set and rep protocols from Michael and John but how much difference this makes in the grand scheme of things. It’s not like one of them is using 15 – 20 reps and the other is using 1 -3 reps. Both are sensible ranges. And the sets make up a sensible volume in both cases, as you’d expect. Eric uses clusters once or twice. Michael and John use wave loading once or twice. Otherwise, there’s not much to say between them.
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So should I buy it?
Well, if you have Maximum Strength but you felt it let you down on the nutrition side, this could be a useful addition to your library (or you could just eat more).
More likely, you have a friend who keeps complaining he can’t match you for muscle gain. This would be the perfect Christmas present to keep him quiet next year.
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