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.
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.
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.
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.
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.
Leangains, How Much to eat? 2 Answers
Leg Weight Routine... 4 Answers
What is your post workout routine? 7 Answers