3

votes

Example of a leangains training program?

Answered on August 19, 2014
Created January 19, 2012 at 9:45 AM

I may be asking a very broad question here but I am having a little trouble finding some decent information on what Martin of Leangains recommends as far as a workout routine.

I am not really interested in a bodybuilding routine, more of a complete strength training program. For example, I found he really advocates bench press, deadlift, squat and pull ups as your core lifts, but how do you structure those into a week, and are there assistance exercises you structure around that core lift. Like would you pair something like an overhead press as an assistance exercise with bench in the same workout as an example?

Again, maybe too broad of a question but I couldn't find much and really believe what he preaches. Not so interested in the intermittent fasting, just the training.

B1d3dfe470ba901b2b107545b923b024

(184)

on May 29, 2012
at 11:56 PM

yeah i think if you're lifting heavy enough (doing3 sets RPT style) then its probably too much - if you can do both, dont... just go heavier on one or the other and you'll have better improvements (martin recomends back squats as his preference)

0f98e4ccf1ee091f031584234bf4c20d

(120)

on March 25, 2012
at 01:06 PM

I do 5 sets of each lift then move to next lift. I found squatting 3 times a week for 12 weeks did not burn out my legs. The routine was more of a "stimulate, not annihilate" routine. After 12 weeks, I went back to once a week squats. The routine will add size and strength.

9f54852ea376e8e416356f547611e052

(2957)

on January 21, 2012
at 11:32 AM

2. You don't have to do dips, but it's a great compound movement. You could do incline or decline bench instead, or even military press. I'd save flyes for support (third) exercise if you want to have one.

9f54852ea376e8e416356f547611e052

(2957)

on January 21, 2012
at 11:31 AM

1. I covered support exercises in my answer to the main question, it's the third exercise on each day. Pretty much anything in the same muscle group works. You don't HAVE to have one, but I do it to keep things interesting. Put all your effort in the first set of the first exercise, but don't go to failure on any set on recomp since you're only maintaining strength and muscle mass.

9f54852ea376e8e416356f547611e052

(2957)

on January 21, 2012
at 11:28 AM

I'm no expert, but the recomp works for me: losing 0.33kg of bodyweight per week while making small strength gains. You can use my recomp exercise as a template, the 2 main movements are from Martin's site somewhere (it's a mess). I recommend joining fitocracy, there's a very active and helpful Leangains group.

9f54852ea376e8e416356f547611e052

(2957)

on January 21, 2012
at 01:04 AM

http://lmgtfy.com/?q=tdee

D2db41500a9385fafe0f50e178717e80

(193)

on January 20, 2012
at 09:07 PM

What is meant by "TDEE"?

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 20, 2012
at 07:16 PM

Martin recommends 3 different training programs. HIT, Reverse Pyramid and Starting Strength type workouts. HIT on high calorie, RP on fat loss to retain strength or high calorie to gain strength and size, and SS for strength gains.

9f54852ea376e8e416356f547611e052

(2957)

on January 20, 2012
at 11:23 AM

It sounds a lot to me as well, but SL is a proven method.

44739854bd06eb5c32af5d33aa866864

(859)

on January 19, 2012
at 05:56 PM

I agree... that's a lot of squats in week. Seems like you'd burn out your legs pretty quick with that intensity...

Medium avatar

(8239)

on January 19, 2012
at 05:28 PM

Multiple sets of heavy squats 3 times per week?

A968087cc1dd66d480749c02e4619ef4

(20436)

on January 19, 2012
at 04:15 PM

Hey Corben, do you do a set of each lift (squat/press/row) x5 or do you do 5 sets of squats, then 5x bench press, etc?

9f54852ea376e8e416356f547611e052

(2957)

on January 19, 2012
at 10:32 AM

What's your goal?

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6 Answers

3
34b560c8b9ce660d7839fb7e29d7be89

on January 19, 2012
at 11:27 AM

The answers by Matte and Wisper are excellant. I do two sets each week of squat, bench, deadlift, chin-up, and dumbell shoulder-presses. During the warmer months I work out at home in my driveway and replace dumbell shoulder-presses with clean and jerks but it's not practical at the gym we lift at so dumbells are an easily repeatable lift at the gym. It depends on which day me and my boys can hit the gym but I usually divide those lifts over three days. I like to get two days between squat and deadlift but often its only one rest day. I add some cardio on the treadmill for warm-up, usually try to keep it short, ten minutes and I raise the incline as high as it'll go. I'm basically trying to work up a bit of a sweat before I lift. I also finish on the treadmill and usually that depends on time/energy available as far as intensity/duration goes.

I do two sets of all lifts and aim for 6-8 reps on bench, deadlift, and chin-ups. I go for 8-10 reps on squat and dumbell shoulder-press. Basically when I can do two sets of the maximum number of reps, then the next week I'll add 10 pounds or 10%, whatever is more, assuming I can do at least two sets of the minimum number of reps for a given lift. Aim for 3-5 minutes of rest between sets, this is where having workout partners helps, adding/subtracting weight for each of us to complete a set usually allows for enough rest time between sets without someone else taking the squat/bench rack.

When I've done two sets at maximum reps for a lift, the next week I'll do 8 reps of a higher weight, say for bench, and it'll be pretty tough so I take off added weight off for the next set and do 10 reps of the previous week's weight. Obviously if I can do another set of the minimum reps, 8 in the case of bench for example, then I will-if not then quite often I'll be doing at least two sets of 8 with the added weight the next week. If that's the case I'll go for two sets of maximum reps the third week with the new weight. I recomend going a little lighter in the beginning with the knowledge you'll improve rapidly at the begining. That'll give your ligaments and tendons a little time to get used to your new routine.

My workout partners always want to lower the weight and add reps and sets but resist the temptation. If they've got tons of energy I usually talk them into burning it off with kettlebell swings or a set of Turkish get-ups, that usually saps their energy. Also it's important to track your progress, if you can't complete at least the same weight/reps as you did the week before, then consider that you likely need more rest days and perhaps better nutrition (more protein) for recovery and new growth. Don't be afraid to abandon a weekly schedule altogether and base it on your bodies recovery period, whatever that may be. Add or subtract lifts as necessary, such as something to target triceps or shoulders if that's what is limiting your bench or whatever, however try to avoid wasting time with nonsense lifts/exercises.

2
0f98e4ccf1ee091f031584234bf4c20d

(120)

on January 19, 2012
at 11:53 AM

I really like the Sronglifts 5x5 program. The reason is it is very simple and produces results. I was looking to gain mass and strength and this program delivered. The routine is fairly straight forward. You train 3 days a week. The workout looks something like this: Monday - Workout A - Squat, Bench Press, Barbell Row - 5 sets of 5. Wednesday - Workout B - Squat, Overhead Press, Deadlift - 5 set of 5, except deadlift, 1 set of 5, Friday - Workout A - Squat, Bench Press, Barbell - Row 5x5. The alternate workouts the each week (B,A,B and so on). Every workout you add 5lbs to each lift for those sets. The workout took around 30 minutes. Google Stronglifts 5x5 and check it out. Good Luck.

44739854bd06eb5c32af5d33aa866864

(859)

on January 19, 2012
at 05:56 PM

I agree... that's a lot of squats in week. Seems like you'd burn out your legs pretty quick with that intensity...

A968087cc1dd66d480749c02e4619ef4

(20436)

on January 19, 2012
at 04:15 PM

Hey Corben, do you do a set of each lift (squat/press/row) x5 or do you do 5 sets of squats, then 5x bench press, etc?

Medium avatar

(8239)

on January 19, 2012
at 05:28 PM

Multiple sets of heavy squats 3 times per week?

9f54852ea376e8e416356f547611e052

(2957)

on January 20, 2012
at 11:23 AM

It sounds a lot to me as well, but SL is a proven method.

0f98e4ccf1ee091f031584234bf4c20d

(120)

on March 25, 2012
at 01:06 PM

I do 5 sets of each lift then move to next lift. I found squatting 3 times a week for 12 weeks did not burn out my legs. The routine was more of a "stimulate, not annihilate" routine. After 12 weeks, I went back to once a week squats. The routine will add size and strength.

1
9f54852ea376e8e416356f547611e052

(2957)

on January 19, 2012
at 10:31 AM

There are routines on Martin's site, and more info on rippedbody.jp and examiner.com FAQ.

Here's mine which I've been using with some modification for three months (since I started LG). I'm on body recomposition: TDEE +20% calories on training days, -20% on off-days.

Tue: Front Squat Reverse Pyramid Training, Stiff-legged Deadlift RPT, Standing Dumbbell Calf Raise

Thu: Dumbbell Bench Press RPT, Dips, Diesel Pulls

Sat: Squats RPT, Chin-Ups RPT, Pendlay Rows

Other days are rest.

The third exercise on each day is the auxiliary one, and I change them every 4-6 weeks to keep things interesting. I do only two sets of each since I'm on recomp. I'm making small gains in strength while losing fat steadily (currently around 17%).

Depending on your goals and experience you'd want a very different program. Starting Strength mentioned is really good and proven for beginners. If you're bulking you'd want much more calories and more training volume. For maintenance program close to mine with a bit more volume would probably be good. There's a revised edition of Beyond Brawn being released any day now which is worth checking out.

9f54852ea376e8e416356f547611e052

(2957)

on January 21, 2012
at 01:04 AM

http://lmgtfy.com/?q=tdee

D2db41500a9385fafe0f50e178717e80

(193)

on January 20, 2012
at 09:07 PM

What is meant by "TDEE"?

1
2b44c6439613702944c153ba1ee8b716

(10)

on January 19, 2012
at 10:27 AM

Google Starting Strength, np you are welcome.

0
Cbc3891116a40da15c4c73e4b2cd301e

on April 28, 2012
at 08:03 PM

Can you do front squats as an accessary to back squat day or they to similar and taxing for the average person?

B1d3dfe470ba901b2b107545b923b024

(184)

on May 29, 2012
at 11:56 PM

yeah i think if you're lifting heavy enough (doing3 sets RPT style) then its probably too much - if you can do both, dont... just go heavier on one or the other and you'll have better improvements (martin recomends back squats as his preference)

0
Ffb9513c576c4f252b972ff2708d27aa

on January 20, 2012
at 06:34 PM

Hi Wisper, I never normally comment on websites but had to as you seemed to know what your talking about.

I've been on Martins Website and read through most of the blog posts, read Eat Stop Eat, and also am starting to read a blog of his clients called Free the animal. However I fail to find anything on exact or template workouts.

Is there any chance you could give me a link or a break down of an example Body Re-composition Workout? I have started the "fasting" already but I am finding trouble finding example workouts.

Monday: Squat, Chins Wednesday: Bench Press (I will do barbell) Friday: Deadlift

Enough rambling to keep it concise -

Question 1: What are the support exercises if any for these exercises? Question 2: Do you have to do Dips with Bench Press?

It would be great if you could elaborate on the exact workout you did or you would recommend some websites or something. I want to do enough exercises, and avoid over-training.

Thanks

9f54852ea376e8e416356f547611e052

(2957)

on January 21, 2012
at 11:32 AM

2. You don't have to do dips, but it's a great compound movement. You could do incline or decline bench instead, or even military press. I'd save flyes for support (third) exercise if you want to have one.

9f54852ea376e8e416356f547611e052

(2957)

on January 21, 2012
at 11:31 AM

1. I covered support exercises in my answer to the main question, it's the third exercise on each day. Pretty much anything in the same muscle group works. You don't HAVE to have one, but I do it to keep things interesting. Put all your effort in the first set of the first exercise, but don't go to failure on any set on recomp since you're only maintaining strength and muscle mass.

9f54852ea376e8e416356f547611e052

(2957)

on January 21, 2012
at 11:28 AM

I'm no expert, but the recomp works for me: losing 0.33kg of bodyweight per week while making small strength gains. You can use my recomp exercise as a template, the 2 main movements are from Martin's site somewhere (it's a mess). I recommend joining fitocracy, there's a very active and helpful Leangains group.

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