So i want to start a leangains inspired workout regimine. Anyone do reverse pyrimid lifting?
I think i might start with the bolded part below and progress. I want to do a simple heavy lifting 3-4 times a week.
Never choose training weights at random. You look at what you used last session and make the choice based solely on that. Not on your ego. Not because you feel like trying higher or lower reps for shits and giggles.
There many good progression models but I will recommend two common models that I use depending on the situation.
Beginners and people who need a "reboot", i.e. they may have training experience but have been fucking around so much they're essentially at the beginner stage (e.g., I used a slightly modified SS routine for Julien),
Starting Strength
is an excellent model.
This is a very simple 3x/week-program with frequent training and practice of the Big Three (bench, squat and deadlift), starting at 1-3 sets of 5. Example:
Squat: 200 x 5 x 3.
When you can complete 3 sets of 5 reps with 200 lbs, resting 5 minutes between each set, increase the weight next session. The training load starts at your 7-8RM, which means that you do not go to failure initially.
For experienced trainers, I recommend the double progression model of
reverse pyramid training. This is what built most of my physique and it's also by far the most common approach I use with
clients. Example:
Squat: 200 x 6-8 x 2.
Set 1: 200 x 8
Rest 3-5 mins. Reduce the load by 10% for the second set.
Set 2: 180 x 8 (however many reps you can get)
When the highest number in the interval (6-8) is reached ("8" in this case), increase the weight by 2.5% or 5 lbs the next session. Thus in the above example, you would use 205 and 185 lbs for your sets the next time. All sets are to be performed with maximal effort and movements are only done once a week (3x/week training frequency). "Double progression" means that you progress both in reps and load; first you hit the reps you need, then you increase the load.
RPT is very time-efficient. It's also far superior to anything else I've tried for strength/muscle retention/muscle gain during a diet.
I want to keep it simple using as few moves as possible and the least amount of time in the gym. I will incorporate sprints in my off days.
I built my physique with these movements primarily: squats, deadlifts, bench presses, chin-ups, triceps extensions and calf raises. These have remained staples throughout the years. I have flirted with other movements, but these were brief periods.
On the whole, that's one movement per muscle group, with the exception of abs and biceps, which I never really trained except for early in my training career, and then very sporadically every once in a while.
The point is that most people are doing too much shit. This dilutes the focus and effort that they are able to put into that which really delivers.
Another sample he gives.
Jenn has actually gotten stronger since she shot that video; she's now up to 27.5 lbs added weight. That's more than 99% of the guys at my gym...and I bet it's more than many male readers of this site as well. Her routine?
Day 1 (Monday)
5-min walk for warm-up.
Deadlift 2-3 sets of 4-5 reps
reverse pyramid style.
Rest 5-10 mins.
Leg extensions - Same setup as deadlifts, but reps a bit higher (6-8).
Rest 5-10 mins.
Chins - Same as deads.
Day 3 (Wednesday)
5-min walk for warm-up.
Bench press 2-3 sets of 5-7 reps reverse pyramid style.
Rest 5-10 mins
Pull-ups 2-3 sets with body weight.
Rest 5-10 mins
Day 5 (Friday)
Squats 2-3 sets of 5-7 reps reverse pyramid style.
Rest 5-10 mins.
Walking lunges 2-3 sets same as squats.
Rest 5-10 mins.
Overhead Press 2-3 sets of 5-7 reps reverse pyramid style.
Rest 5-10 mins
That's the routine Jenn was doing when she sent me the video and the one she gained all that strength on. This is a solid routine, regardless of gender, and it's vastly superior to what you're doing if you're in the fuckarounditis camp. Why not try it and see for yourself? Throw in a set or two of curls, triceps and calves if you want but don't mess with it beyond that.
I need a full plan of attack here.
