The Leangains Method

Workout 3 days per week by lifting heavy in the 6–8 rep range with double progression meaning you do not increase the weight on your first/heaviest set until you can do the minimum, even if you can do more than the minimum on the 2nd and 3rd sets. Your calories should equal bodyweight in KG * 28 (+/- a few adjustments) with up to 60% protein, 75–125g carbs, and the rest fat.

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