Leangains, Intermittent Fasting, and Reverse Pyramid Training

[Sid59]

Anyone doing any of these or all three? I'm thinking of switching from my linear strength program (SL 5x5) and working my way into LG, IF, RPT.

Any insight and links are good. I'm reading through the FAQ/QA and PDF but it's always good to hear from other people.

I'm really interested in this Reverse Pyramid Training. Thoughts?

 

[blinky8225]

I've been doing LG. Haven't seen any substantial changes, but I have gotten stronger with minimal fat gain. IMO, the biggest benefit is being liberated from the 6 meals/day ideology so that you don't have to feel guilty about skipping meals, and you can save time by only eating twice per day. However, if your training and diet are in check, you can probably make similar progress eating 6 meals/day if you prefer.

 

[Pantlegz]

I like it Leangains. Up until this last week I had a hard time consuming all my calories in the refeed window and it takes a little time. It's harder for me since I'm bigger though, cutting I'm at 4000 calories and bulking I'm at 5000 calories. Which over the course of a day isn't bad but in 4-6 hours it can get a little tough. I've managed pretty well and I've seen decent fat loss and since I got my calorie intake up strength about where it was when I started.

As far as the routine goes, do what works for you. If you're still seeing gains with 5x5 don't change it up yet, stay there as long as you can. I went from SL->Madcow->JTS and I'm seriously considering going back to a 5x5.

 

[Sid59]

Almost a week in and not too bad. I'm doing well with the 16 hour fast. Working out after work and shoving food in face in a compressed time span is hard but workable.

Thinking of switching 5x5 to 3x8. Will that even make a difference? Gains are hitting a wall but that's expected because i'm not bulking or trying to gain weight.

Looking for muscle definition.

 

[blinky8225]

My situation is a bit different since I did my training fasted, but I do believe in general Martin recommends lowering volume and upping intensity. 5x5 is a lot of volume. I had better progress with his RPT method. ~5 reps close to your max, lower weight by 10% and 6 reps, then lower weight by an additional 10% and 7 reps, which cuts your volume by nearly a third. Lowering volume is particularly important if you're trying to cut. As Martin says, "a calorie deficit is a recovery deficit, avoid deficit spending."

 

[CPA]

I did LG for about 3-4 months before my kidney operation. Will probably get back on it once I can work out again. Like Blinky, I saw increase strength but no weight loss. Probably because I'm 42 and it's just harder for me to lose weight.

I was doing Martin's 3 sets of three compound exercises for three days a week. First set was Max for 6-8 reps, second set was Max - 10% for 1 rep more than first set, third set was second set - 10% for 1 rep more than second set. Three workouts a week, each subsequent week I increased my max weight by 2.5% unless I couldn't hit 6 reps previous week.

 

[Sid59]

Can anyone post their 3 day split workout?
I was gonna do a modified workout of SL 5x5 and today would be Squats, Overhead press, and deadlift ... but that's frowned upon.

Deads, Chins, Rows
Bench, Press, Dips
Squats, xxxx ??

 

[Sid59]

Am I reading correctly ..

Dead RPT
Chins RPT
Rows 3x5

Bench RPT
Dips RPT
OHP RPT or 3x5?