What programme next after Leangains training protocol?

Training Q&A [Moderated]
1

Hi

I’ve been following the Leangains (LG) cut protocol (Martin Berkhan).

Im 50 yrs and currently 148 llb with a navel waist of 32".

Ive been aiming to get down to around 10% body fat as it was my understanding that starting with a lower BF optimises muscle mass gains.

Ive been following the LG protocol for about 5 weeks and gone from 155 llb to 148 llb so about 1.5 llb loss a week. As a novice trainee I’ve managed to increase loads on all compound movements consistently while in caloric deficit. I estimate maintenance calories to be around 1950. My calorific deficit is around 500. Macros average out at: protein 188g (55%), carbs 107g (32%), fat 20g (13%).

LG training is 3x per week RPT (reverse pyramid) AMRAP:

Day 1 - Bench 3x8 (67kg), Pendlay row 3x8 (67kg)
Day 2 - Sumo DL 2 x 8 (105kg), OHP 3x8 (32kg)
Day 3 - Squat (low bar) 3x10 (60kg), chin-up (weighted 10kg) 3x8

Conditioning is dog walking every day (amounts to about 10k steps) + yoga (60 mins) 3x week

My goal in the long term is reaching my maximum strength potential and secondarily hypertrophy with BF of around 15% or lower.

My question is when should I change to the Beginner Template or some other template with my goals in mind? I’ve already purchased the Beginner Template but not sure if this is the best fit for me with my current training level and long term goals.

Thanks.

2

Alex,

I’d recommend using the Beginner Template whenever you want to, as we think it’s superior to the LG protocol. That said, you’re free to continue the current program until it stops working!

Either way, I’d recommend completing the Beginner Template prior to doing any of our other templates!

-Jordan

3

OK thanks for the reply Jordan, I appreciate it!
In your opinion is there any advantage to going to 10% BF before starting the Beginner Template? I estimate Im currently around 15% BF and may be starting to plateau on some lifts (bench and OHP for instance).

4

Also I noticed on the Excel spreadsheet Calculator it doesn’t give a result for RPE 6 which is required value in week 1 ie. back squat 4 reps@RPE 6? Am I missing something here?

5

No sir, unless you want to go to 10% for personal reasons.

6

No sir, the calculator does not go that low. We would recommend just feeling it out using the calculated numbers as to guide your expectations.

7

OK thanks Jordan. Im impressed by your responsiveness!

8

Too much time on the internet :wink:

9

Happy to report I completed the first day Beginners Template today and Im excited to see what might come next!

Im still not entirely sure about the ‘RPE thing’ but I think Im beginning to see its potential advantages in the long term.

I ended up doing 4 sets on the squat (instead of the prescribed 3) as my first work set was more like a 4 so upped the weight to get closer to a 6 to made that the first proper set.
On the bench press things went a bit wacky as the first workset I counted as a 5 but then subsequent ones were 7 and 9 by my reckoning - so I overshot.
Am I doing this correctly?

Should I use the e1RMs from day 1 workout to calculate new RPE weights for the day 2 (but not adding 1-5% weight until the following week)?

Also as Im coming out of a cutting phase (lost about 8 lb in 5 weeks) how long should I stay in caloric maintenance?

Thanks in advance.