Reverse Pyramid Training

 Leangains founder Martin Berkhan has built the ideal male physique and through IF has maintained a year-round body fat percentage of 5-6%. This is often what bodybuilders cut down to for competitions. Showing every striation on bricks of dense muscle, Martin is a walking anatomy lesson. The guy is simply impressive.. Ok, Ok, I will get to the point.

 Martin Berkhan commonly suggests a RPT (reverse-pyramid-training) routine focused on strength accumulation. I know, it is hard to believe one can maintain arms that size with chins alone, but curls are not common in Berkhan's clients routine. Berkhan has built a physique and diet on simple concepts that are often over complicated by lurkers on his website. I received many questions pertaining to structure for training and fasting schedules.

RPT: Think of a pyramid, it's base (beginning) is the largest, working up to the smallest. So what do you think Reverse Pyramid means? Yep.. Your reps will start of lower and build up as you get through a single workout.

Example: Bench Press

• After warming up in roughly 3-4 sets building up to your last warm-up set around 75-80% 
• For your first set you should aim for 3-5 repetitions. Make this a very difficult set, 5RM weight. 
• Then after resting for 3-5 minutes, decrease the weight by 10% and perform a set in the 6-8 rep range. 
• If you hit 5 on the first, increase that weight next session, if you hit 8 on the second set, increase that weight next session. Work-up until you hit those numbers, then work up some more. 
• Use this template for all major movements, with a slight variation to dips, pull-ups, and chin-ups. 

  For Pull/Chin-ups, and Dips use the following scheme:
First set: Perform 3-5 Reps
Second Set: -10% from 1st set, perform 6-8 reps
Last set: Bodyweight, perform 12-15 reps.

Now for the prescribed template, given to some of Martin's Clients.
Disclaimer: Martin Berkhan tailors clients training programs to individual goals. This is a basic template given to one of Martin's clients, and in no way fully encompasses Martin's personal regiment. 

Back Day

Deadlifts - 2x3-5

Over Head Press - 2x6-8

Chin-ups - 2x4-6

Back-supported rows - 2x6-8

Close Grip Chin-ups - 1x6-10

Chest Day

Bench Press - 2x6-8

Inc DB Bench - 2x6-8

Barbell Curls - 2x6-8

Tri Ext - 2x6-8

Leg Day

Squat/Leg Press - 2x6-8

Hamstring curl machine - 2x6-8

Leg extensions - 2x6-8

Calves (any exercise) - 1x12-16 (Calves require higher loads and reps due to their ability to adapt to stress.)

Adapt the training to your specific goals, I understand to many experience trainees this will feel a bit light on volume. Well to that I say, lift heavier, lift as heavy as possible for the rep ranges. The template may be quick but it should be very intense. 

You can find more on Reverse Pyramid Training at http://www.leangains.com/search/label/Training

For the volume junkies, there will be an alternative routine for you, and you will like it!

For more questions, topics to discuss, or diet and fitness consultations you can contact me here or www.facebook.com/bo.alexander.9

or.... www.twitter.com/boalexander9

Lean Gains- Made Simple

Leangains, somehow is very complex to people. Without going into too much detail Lean gains goes as follows.

• Everyday whether you are training or not, you have a 16 hour fasting period, followed by an 8 hour feeding window. Keep these times consistent as possible. 

• Train as fasted as possible, Martin recommends BCAA's before training to prevent muscle breakdown. If BCAA's are not as accessible, many already have some form of whey protein powder, consume about 10 grams of this, but no more than that. No calories are to be ingested during the fasted phase, though coffee, calorie free sweeteners, diet soda and sugar free gum are ok (even though they might contain trace amount of calories).

• Fats and Carbohydrate relationship: To simplify further, try not to consume them both at the same time. Before training and on off days, consume protein, fats, fibrous veggies, and fruit. When you train you should limit fat intake after training due to the precedence of carbohydrate in the diet.

• Protein is most important factor. Consume at least 1g protein/ 1lb lean body mass. Limit the amount of protein to outside of whole food sources as much as possible. (Get from meat instead of powder.) 
• Most important factor is to know your maintenance calorie level. Get a bod-pod scan.  When altering your body composition you must reevaluate every few weeks. As your body changes, so do your energy requirements. 
• Bulking- If you are trying to bulk take your maintenance calories per week and add 1750 calories per week, equaling an additional .5 lbs. This is recommended to add lean mass and not as much fat.
• Cutting- For cutting it is essential to know that to insure fat loss you should eat at a deficit. Though the necessity of calories in/calories out is heavily debated, to ensure fat loss eat at a deficit. Take your maintenance calories and subtract the weekly total by 4000 calories. 

For example: a client of mine has a BMR of 2600 calories per day, consumes 2200 calories on training days, and 1800 on off days, resulting in an average weekly weight loss of 1.2 lbs. After 5 lbs of weight loss you should reevaluate your new BMR. 

Training 4 days a week, so (2200 x 4= 8,800) Off 3 days a week, so (1800 x 3 = 5400) 

2600x7= 18,200 - 4000= 14,200 (5400 + 8800= 14,200)   

Training Days: maintain roughly a -25% caloric intake (2600x .85= 2,210)

 Off-Days: Decrease by -30% on off days (2600 x .7 = 1820) 

For more info check out the Original Lean Gains Guide at http://www.leangains.com/2010/04/leangains-guide.html#comment-1266836279

Have your questions answered here, tell me what I missed, or Contact me. 

Coming Soon: Reverse Pyramid Training and Alternatives.

Let's Get Lean!

Contacts:

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Intro to Fasting

Introduction to Fasting

by. Robert Alexander

 In the States, it is common to start every morning with a big bowl of Lucky Charms. We need those carbs in the morning to make it through the day! 

John Kiefer, of Carb Backloading lore, explains how this model came about. https://www.youtube.com/watch?v=96aXxcimB7E
Surprise! It traces back to political influence by one, General Kellogg, sound familiar? Kellogg, following practices based on the Seventh-day Adventist Church. The company produced and marketed the hugely successful Kellogg's Toasted Corn Flakes and was renamed the Kellogg Company in 1922. Kellogg, with great influence in the government was able to push this product as an alternative to staple breakfasts of eggs, bacon and or sausage. Thus the morning carb feeds became the new staple and the first step to wide-spread obesity in America.

Fasting has been around forever, literally. There has always been times in which we cannot eat, whether it be due to lack of nutrient sources or simple factor like sleeping. With the emergence of Intermittent Fasting as a dietary tool for various body composition goals, there are many different fasting tweaks and variances. The variable is the difference in fasting/ feeding windows. Fasting is not for everyone and is solely my preference. Is it the best diet strategy? This is unique to the individual, for many yes, for others, no. If IF is not for you I would point you to I will discuss alternatives in a later post. As stated before, up until recently the american breakfast was predominantly protein and fats, meals like eggs and bacon, or nothing at all. Fasting protocols have come about with similar ideas such as this: carbohydrates are not needed and should be avoided unless coming after a resistance training session. Lean Gains for example: fats, proteins, vegetables should be 100% of your diet if you are not training or if you are eating before training. Your training must be challenging and include heavy resistance training. 

 I will simplify resistance training since many will think their struggle to bring all the groceries in one trip as justification for some cookies and ice cream. IT IS NOT. Your training should consist of the major movements (variations of deadlifts, squat, bench press, overhead press, chin & pull-ups) I add very few extra lifts other than those but based on preference and efficiency these are your bread and butter, instead of actual bread and butter. 

I will go into further detail on favorable training methods in other posts

Below are just a few fasting protocols, *the most common...

Leangains- 16 hours fasted/8 hours feeding window- ex:10-6, 12-8, 2-10, etc... Do the math. 

Leangains is a fasting protocol, developed and made popular by Martin Berkhan.

Eat, Stop, Eat- 24 hour fast, 24 hour feeding window- Literally: Eat one day, don't eat the next, eat the day after that.

Feast/ Fast Model- 5 days of the week eat maintenance calories, 6th day use a leptin spiking cheat day or re-feed, followed by a full 36 hour fast. Example: cheat day sunday, no food monday, eat again tuesday

This model is implemented commonly in many of John Romaniello's diet protocols and in some phases of his amazing book co-authored with Adam Bornstein, Man 2.0, Engineering the Alpha.

When choosing the optimum fasting method for you, like any diet, use whatever method allows you to remain consistent. Remember the most effective diet, is simple, repeatable, and should not cause stress. I prefer the leangains model because it is easier to fit all my calories in an eight hour window while still challenging to go over calories in the same time. 

Trust me there is more to come. Please if you have topics, questions, concerns with progress pertaining to this protocol or need advice regarding leangains, contacts are below, or leave comments. I aim to help you reach your goals and see your questions answered. Let's Get Lean!

Thank you, Robert Alexander, Alexander Fitness

Contact: www.facebook.com/bo.alexander.9

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Lean Gains- Help Me, Help You

I am no, Martin Berkhan, my name is Robert Alexander, a personal trainer and fitness consultant from Dallas, Texas. I am not the Lean Gains Guy, but I will point you in the right direction. For years we have all tinkered and toyed with fat loss in hopes to burn off some of that fat. With the spread of Leangains we have made huge strides. I noticed as of lately many questions being asked, but few answered. I would like to offer my services in answering these questions as you pursue your lean physique through Leangains protocol.

I must mention, Leangains is not in anyway my original idea. However, I have used Leangains to transform my body and my clients in many different facets, whether I am cutting or lean-bulking.

I encourage anyone using the Leangains protocol, to read the extensive information Martin offers at http://www.leangains.com/
I have answered as many questions as I can on his site in an effort to clear some of the mystery (there isn't much) of living Lean. Martin puts a lot of information out there but many people have questions specific to their lifestyle. Let me tell you, I have been there, but with time and reading signals from my body I have successfully tailored Leangains to my lifestyle, and would like to help you do the same.




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