For lack of a direct training program being available from Martin, I have been doing what I can to piece together exactly what he tells his clients.
I did some googling last night (giggity) and turned up a couple articles I had not read yet (one by a guy trained by Martin), and a response to an article on food breakdown by a guy that was trained by Martin (and was featured in one of the leangains formations if I'm judging correctly by the avatar.)
Without further ado:
In regards to exercise and training, what chriskav and sportyaccordy said hit the nail on the head. Did I somehow miss this in my multiple readings of leangains?
In the comments:....
From my perspective, there are four primary exercises in the Leangains method (at least in the program Martin designed for me according to my goals and abilities): Deadlift, Squat, Bench Press, and Weighted Chinups. In addition there are about 8-10 other exercises classified as assistance moves. This was a great perspective as it really focussed the goal. I had four exercises to focus on primarily and I didn't really concern myself with gains in the others. They kinda come automatically. There's an interesting push / pull dynamic with gains, and it's never linear.
The other difference is that I went from two to three workouts per week. The primary reason for this was a sea change in the way I was doing things in a circuit fashion. Martin required that I drop the number of sets I was doing and, in addition, the number of reps. In exchange, I was to lift more weight and get some rest in-between sets and exercises. Attack every set with maximal effort was the name of the game.
So let's summarize the results. I'll provide individual gains for the aforementioned primary moves and will just group the assistance gains into one number and then give a combined total. These are gains over 20 weeks of actual exercise.
* Conventional Deadlift: 155 - 295 / 90% gain
* Back Squats: 185 - 215 / 16% gain
* Bench Press: 165 - 180 / 9% gain
* Weighted Chin Ups: 0 - 20 / 11% gain, using average bodyweight over the period to calculate
* 11 Assistance Exercises: 29% average gain
* Total Overall Gain Over 20 Weeks: 27%
As I said, I don't recall where I began in terms of weight 3 1/2 years ago, but in that first three years before going to the Leangains approach I may have -- just guessing -- gained 50-100%, maybe more in a few things. But that's over 3 years. This was over 20 weeks, 5 months of actual time in gym.
So call me impressed, and happy.
Monday: Deadlifts and weighted chins. Make sure you get 5 mins of rest in between deadlifts and chins.
Friday: Squats. Make sure you get a minimum of two days of rest in between deadlifts and squats, i.e. don’t do heavy deads on Wednesday and then heavy squats on Friday.
http://freetheanimal.com/2010/11/lea...-approach.htmlgenerally, 2 sets for the four core moves, 1-2 for the assistance moves. Reps differ from ranges of 3-5 for deeds as Martin pointed out (HE MEANS REVERSE PYRAMID TRAINING) , to 6-8 for most of the others.
The thing to keep in mind is the range. Ideally, when you begin at a new weight for deeds, for example, it should be a weight you can get 3, 4 reps at, not 5, or it’s too light. Once you do hit 5 or more on either set, time to increase for that set on your next workout. You treat each set independently for gains and increases in weight.
Next, a comment on someone's blog by this guy:
See second comment: http://startbeingfit.com/2010/10/18/...recomposition/You should go for dropping fat first and then do a lean-gain. When I wanted to do a recomp Martin had me not do it and do a cut first to desired BF then do a lean bulk. Worked out great. Doing bulk now.
If your a beginner then perhaps recoup is ok.
Protein seems low. Perhaps change it to like this. But if you are cutting cut some fat and equal protein / carbs
Protein around 300-350 on all days.
Fat around 50 on lift days
Fat around 80 on rest days
Carbs around 300-350 on lift days
Carbs around 100-150 on rest days
Hope this helps!
I'm hoping you all can find this material useful, I did!
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