The Leangains Method

These numbers are for a raw (no straps, belt or knee wraps) single repetition. Bench press: bodyweight x 1.2 Chin-ups or pull-ups: bodyweight x 1.2 or 8 reps with bodyweight. Squat: bodyweight x 1.6 Deadlift: bodyweight x 2

Those who already know the basics—that’s probably you, reading this—fail because they do too much, eat too little, and don’t have the patience or discipline to pace themselves.

Your body weight in kilograms, multiplied by a base value of 28 for men, or 26 for women.

Leangains Guide 2.0 among the supplementary materials in the back of the book. Uh-uh—don’t look yet. Full attention, remember? (ref. 8)

For women in the 115-to-155-pound range, the corresponding advanced strength goals are 0.9 x bodyweight bench, 1.1 x body weight chin-up, 1.5 x bodyweight squat and 1.8 x bodyweight deadlift. Relative to men, women have much less muscle mass around the chest area and shoulder girdle (men have much higher androgen-receptor density in this particular

But it took me a long time to realize that excellence isn’t achieved by giving people what they want. More often than not, they don’t know themselves.

Early Morning

For a complete body transformation, double that. Make it easy on yourself. Look forward, but don’t count days. Focusing on time left will make things harder. Focus on the here and now instead; you’re dieting, not serving time in prison. Stay simple. Eat similar foods every day. Rotate no more than two or three menus throughout the week. Should you

Strategy: Eat lots of vegetables, preferably dark leafy greens.