The Simplest Lean Gains Formula That Works
Summary
TLDRIn this engaging script, Dr. Mike from RP Strength presents a straightforward lean gains formula for muscle growth without fat accumulation. The plan involves a 12-week cycle of half a pound weight gain per week, followed by a week of active rest and a six-week fat loss phase. It's a simple, sustainable approach that can be modified for individual goals, emphasizing gradual progress over time. The script humorously addresses potential downsides, like the 'one-size-fits-all' nature of the plan, while advocating for its effectiveness and adaptability for most individuals, from beginners to advanced lifters.
Takeaways
- 📝 The script introduces a simple 'lean gains' formula for muscle growth without significant fat accumulation over the long term.
- 🔄 The plan involves a 12-week muscle gain phase, followed by a 1-week active rest, and then a 6-week fat loss phase, which can be repeated as desired.
- 📊 The average weekly goal is to gain half a pound during the muscle growth phase and lose one pound during the fat loss phase, aiming for a net zero weight change while building muscle.
- ⚠️ The approach is a 'one-size-fits-all' model, which may not be ideal for everyone due to differences in individual responses to training and nutrition.
- 👥 It's particularly suitable for intermediate lifters, with modifications suggested for beginners and advanced athletes based on their specific needs and goals.
- 🤔 The plan requires individuals to be comfortable with short-term fat gain for long-term muscle growth, which may be a psychological challenge for some.
- 🏋️♂️ The script emphasizes the importance of training hard and eating well to ensure that the weight gained during the muscle phase is primarily muscle, not fat.
- 🍽️ Diet is a critical component, with the suggestion to adjust caloric intake based on weekly weight changes to stay on track with the half-pound per week goal.
- 🧘♂️ Active rest is highlighted as a way to prevent overtraining and allow for mental and physical recovery without losing muscle mass.
- 🔄 The script suggests modifying the duration of the muscle gain and fat loss phases based on personal goals, such as wanting to be more muscular or leaner.
- 🛠️ Tools like the RP Simple Science Diet, RP Diet Coach App, and RP Hypertrophy App are mentioned as resources to assist with planning and tracking progress.
Q & A
What is the main topic discussed in the script?
-The main topic discussed in the script is the 'lean gains' approach to muscle building and fat loss, which is a simple, sustainable method for gradually gaining muscle and losing fat over time.
What is the 'lean gains' formula proposed by Dr. Mike?
-The 'lean gains' formula proposed by Dr. Mike involves gaining half a pound per week for 12 weeks, followed by one week of active rest, and then losing one pound per week for 6 weeks, after which the cycle can be repeated.
Why is the lean gains approach considered simple according to the script?
-The lean gains approach is considered simple because it involves a straightforward formula that can be easily remembered and applied without the need for complex calculations or programs.
What is the purpose of the one week of active rest in the lean gains plan?
-The purpose of the one week of active rest in the lean gains plan is to allow the body and mind to recover from the intense training phase, without engaging in any strenuous exercise.
How does Dr. Mike suggest modifying the lean gains plan for personal goals?
-Dr. Mike suggests modifying the lean gains plan by adjusting the duration of the muscle gain and fat loss phases based on personal goals, while maintaining the same rates of gain and loss.
What are the potential downsides of the one-size-fits-all approach in the lean gains plan?
-The potential downsides of the one-size-fits-all approach include it not being ideal for everyone due to differences in individual body types, metabolism, and goals, which may result in some people gaining more fat or muscle than desired.
How does the script address the issue of body image and the fear of gaining weight?
-The script acknowledges the issue of body image and the fear of gaining weight by suggesting that individuals need to be willing to make short-term trade-offs for long-term muscle gains, and to sit with and get comfortable with these temporary changes.
What advice does Dr. Mike give for beginners regarding the lean gains approach?
-For beginners, Dr. Mike advises to keep things simple, focusing on eating lots of protein and healthy foods without trying to gain or lose weight for the first one or two years of training, allowing natural muscle gain and fat loss as a newcomer to training.
How can intermediates benefit from the lean gains plan?
-Intermediates can benefit from the lean gains plan by following the 12-week muscle gain and 6-week fat loss cycle as written, which is designed to be effective for this level of training experience, helping them to gradually build muscle and lose fat.
What does Dr. Mike suggest for advanced lifters regarding the lean gains approach?
-For advanced lifters, Dr. Mike suggests customizing their gain rates, durations, and phase placements according to their experience and specific needs, using the principles of slow gaining and cutting to create their own mesocycle and macrocycle plans.
What tools does Dr. Mike recommend for planning diet and training?
-Dr. Mike recommends the RP Simple Science Diet for beginners and the RP Diet Coach App and RP Hypertrophy App for intermediates and above, which can help in planning diet and training seamlessly throughout the lean gains process.
Outlines
💪 The Lean Gains Formula Introduction
Dr. Mike introduces a straightforward lean gains formula designed to help individuals gain muscle without accumulating fat over the long term. The plan involves a 12-week cycle of half a pound per week weight gain, followed by a week of active rest and then six weeks of one pound per week fat loss. This approach is described as simple and effective, with the potential to simplify muscle growth training and provide actionable advice. The summary also humorously touches on the idea of making a coming-of-age movie during the rest period, highlighting the simplicity and flexibility of the plan.
🔄 Discussing the Downsides and Customization
This paragraph delves into the potential downsides of the one-size-fits-all approach of the lean gains formula, acknowledging that individual differences may lead to varying results. It emphasizes the need for customization based on personal goals and experience levels. The speaker suggests that while the plan is simple and effective, it may not be ideal for everyone, particularly at the extremes of the fitness spectrum. The summary also provides advice on how to modify the plan, such as adjusting the duration of the muscle gain and fat loss phases to suit individual preferences and needs.
🚶♀️ Navigating Body Image and Weight Gain Acceptance
The speaker addresses the psychological aspect of weight and muscle gain, particularly the challenges faced by smaller females or individuals with body image issues. It discusses the importance of being willing to make short-term trade-offs, such as temporary weight gain, for long-term muscle growth. The paragraph uses relatable analogies to explain the necessity of accepting these temporary changes and emphasizes the importance of mindset in achieving fitness goals. It also humorously mentions the speaker's personal dislike for brushing teeth but doing it for the sake of a successful date, drawing a parallel to the temporary sacrifices made for fitness progress.
🏋️♂️ Tailoring the Plan for Different Fitness Levels
This paragraph offers guidance on how beginners, intermediates, and advanced individuals can adapt the lean gains plan to their specific needs. It suggests that beginners should focus on maintaining a simple diet with an emphasis on protein intake, while intermediates can directly apply the 12-week gain and 6-week loss cycle. For advanced individuals, the plan is presented as a foundation that can be built upon with more complex mesocycle and macrocycle plans to optimize personal results. The summary also mentions the availability of tools like the RP Simple Science Diet and the RP Hypertrophy app to assist with diet and training planning.
Mindmap
Keywords
💡Lean Gains
💡Bulking
💡Cutting
💡Macrocycle
💡Active Rest
💡Periodization
💡Thermodynamics
💡Recomp
💡Fatigue
💡Body Image
💡Maintenance
Highlights
Introduction of a simple lean gains formula that can be easily remembered and applied.
The lean gains formula involves a 12-week muscle gain phase followed by a 1-week active rest and a 6-week fat loss phase.
The average weekly gain should be half a pound, with adjustments made based on individual progress.
After the 12-week phase, there is a week of active rest without training to allow for recovery.
The 6-week fat loss phase aims to lose one pound per week, resulting in a net zero body weight gain over the cycle.
The plan is described as not a bulking or cutting plan, but rather a recomp plan done correctly.
The downside of the one-size-fits-all approach is that it may not be ideal for everyone due to differences in body composition and goals.
The plan is simple and effective, removing the guesswork and ensuring results based on thermodynamics.
Customization of the plan is suggested based on individual needs, such as adjusting the number of weeks in each phase.
The plan is suitable for almost everyone, but the willingness to accept short-term fat gain for long-term muscle gain is necessary.
For beginners, the focus should be on maintenance and healthy eating rather than strict weight gain or loss.
Intermediates are encouraged to follow the 12-week gain and 6-week loss structure as a starting point.
Advanced individuals may need to further customize the plan to suit their specific experience and needs.
The importance of dealing with short-term weight gain for the sake of long-term muscle development is emphasized.
The transcript discusses the psychological aspect of weight and body image, and the need to overcome potential aversions to short-term fat gain.
Tools like the RP Simple Science Diet and the RP Diet Coach App are mentioned for planning diet and training.
The transcript concludes with a reminder of the importance of a deep connection in life, beyond physical goals.
Transcripts
let's talk about upsides of this
approach it's super simple holy crap you
can write it on a napkin if anyone has a
question about it you're like yes you
shut up put your hand down it's that and
simple as a matter of fact you're
excused from class don't come back to
the school don't come back to this
town hey folks Dr Mike here for RP
strength and I'm here to tell you about
the simplest lean gains formula that
works and for just five easy payments of
sounds like what a scuzzy intro Scott
can I do that one again except we keep
both yes yeah hey guys Dr Mike here for
RP strength and I want to talk to you
about a problem that is starting to
affect the Civilized world people simply
do not have a lean gains formula that
works and is really simple anyway let me
cut the bullshit let's just get right to
it when you're looking at a plan to gain
some muscle and over the long term not
get any fat there's so many options 16
week bulk little mini buls uh do this
program do that program should I gain
weight dreamer bulk is a lot of weight
should I kind of gain ttain so many
questions I'm going to give you one
simple formula to program all of your
muscle growth training with if you like
we're going to examine its upsides its
downsides and see if it's right for you
so give this some thought this could
simplify a lot of crap and just give you
actionable no nonsense you're ready to
do this right now type of advice here's
the plan for gains it's really
straightforward for 12 weeks you gain
half a pound on average per week how
much do you have to eat whatever it
keeps at half a pound roughly gaining
you gain three4 of a pound eat a little
less if you gained a quarter of a pound
or not at all eat a little more so on
and so forth average is all that matter
so that over 12 weeks you gain roughly
six pounds
0.1 after you finish that you're going
to be a little tired so you take one
week of active rest no training don't go
to the gym just live your best life eat
some high protein foods and go take a
road trip and try to film a Coming of
Age movie out of that whole thing Scott
you're a video guy right you have I see
Zero Indie Coming of Age films to your
credit on IMDb that's true so you're not
a
filmmaker I guess that's where everyone
starts right no Scott it's the Pinnacle
of it it's where you start and also when
you're 90 and they're interviewing about
like all the Oscars You've Won you're
like honestly my best work is when three
friends that are on their way to a
different part of life and going to
separate schools and just about just
about a month take a tour through
Midwestern America and while looking at
the rust fill old factories is kind of
an allegory for the fact that life
floats on and floats apart what's your
favorite Coming of Age movie uh me
killing myself I hate Coming of Age
movies I hate him I hate him and I hate
him o does Vision Quest
count I'm not sure Vision Quest folks
let us know your favorite Coming of Age
movie in in the below but in any case 12
weeks of hard training gaining six
pounds total over that time one week of
no training just chilling eating high
protein foods giving your mind a break
giving your body a break don't you worry
you will not lose any muscle and then
after that six weeks of fat loss one
pound a week of loss on average each
time so you're gaining six PBS over 12
weeks and then you're losing six PBS
over six weeks and then after that you
can either go to maintenance you can
live your life you can have your final
form or you can restart that process
process and do another 12 weeks of
gaining this results in roughly zero net
body weight gain over that time but
you'll gain muscle and fat on the way up
and on the way down you usually only
lose if you're training hard and eating
well you only lose fat so you get to
keep the muscle this really is that's
why it's called not a gains plan but a
lean gains plan it's a recomp plan but
it's a recomp done right 12 up one break
six down repeat if you want if you want
let's talk about the downsides of this
approach it's a one-size fits-all
approach anytime one siiz fits-all you
can you can guess at the ends of the
Spectra there will be downsides if we
have a basketball uniform that fits Kobe
okay it's not going to fit a
four-year-old okay I mean I don't know
maybe it's can some nanotech fibers or
some shit like that but one size fits
all programs can work for millions of
people but for still other Millions
they're not going to be the ideal
because it's one size hits all and let's
say you have a drug-free older woman
gaining 6 lb over 12 12 weeks she's
going to gain more of a fraction of fat
than a drug using firsttimer 27y old
bodybuilder who can gain TW you know six
pounds and actually lose a little bit of
fat during that process gaining eight
pounds of muscle and losing two pounds
of fat at the same time you're going to
get some different results because there
just one formula applied different so
someone's getting overfed by a little
bit that lady someone's getting underfed
by a little bit because like if the dude
is losing fat and gain muscle at the
same time just feed him more food so he
can gain crazy amounts of muscle fat
loss is easy you can always do it later
muscle gain you got to really work for
so this goal this type of just gain half
a pound per week is a great average but
averages have the situation where they
miss a little bit of the curve this also
assumes that you want to gain muscle and
lose fat over time if you wanted to gain
weight over time you'd have to change
the periodization I'll tell you how in a
little bit if you want to lose weight
over time you'd have to change the
periodization uh also very easy to do
I'll tell you how in a little bit but if
you just run this verbatim you're going
to end up weighing roughly you know 170
lbs this year 170 lbs next year except a
way more lean way more jacked 170 which
is dope lean gains lean gains this is
not a plan to make you NE ormous it is
not a plan to make you super super
shredded and super small we can modify
it for that but this isn't the plan by
itself and this plan doesn't do a good
job of addressing long run very high
levels of accumulative fatigue if you're
very Advanced you're very strong one
week of active rest might just not cut
it you might need two after the fat loss
phase you might need another week of
active rest to begin a muscle gain phase
so this approach can work really well
until you get tired and then you just
take an act active rest phase extra
wherever you need it and then you're
back to to doing it well but without
that you just might get really really
tired now for some other people they
might be able to run it indefinitely for
years and years because they're
beginners intermediates and then they
don't really accumulate nearly the
fatigue they need to get into this kind
of problem so those are the downsides
not the perfect approach we are never in
the history of RP strength going to sell
you some shit or chenge some shit this
is like this is the ultimate Perfect
Tool fuck that yeah advertising copy is
like the ultimate blah blah whatever
it's like you know it's like doing it an
ad for Transformers or some shit robot
in Disguise you got to get all fucking
mystical with the shit and and speak in
a loud booming voice really assuredly
and use big words but in reality we're
just trying to get you guys the best
possible program for your context there
will be trade-offs that will be downside
if someone's not willing to admit that
their product or way of training has
downsides and trade-offs they're fucking
lying to you or they're just too
ignorant to know what the fuck they're
talking about but anyway it's just me
being mean to other people and that
explains why I have no one in my life
Scott are you my
friend uh did this month's check yes yes
yes this mon
check it's painful to hear but I still
would prefer a paid friend versus no
friend at all that's how desperate we
are folks let's talk about upsides of
this approach it's super simple holy
crap you gain half pound a week for 12
weeks you go on active rest you lose a
pound per week for 6 weeks you repeat
you can write it on a fucking napkin if
anyone has a question about it you're
like yes you shut up put your hand down
it's that fucking simple as a matter of
fact you're excuse from class don't come
back to the school don't come back to
this town Scott wouldn't it be nice if
teachers got to like banish people for
like blate homework yeah that'd be sweet
yeah you'd be banished you son of a
bitch did you do you were a nice kid
weren't you you did your homework I did
good in school you guys can believe that
if you want look at how this channel is
running look at this terrible fucking
editing that it's got we got going on
it's super simple it's super effective
it fucking works it takes all the guess
work out and it almost has to work based
on sheer thermodynamics like you're
going to have to gain some kind of
tissue gaining half a pound a week and
you're going to have to lose some kind
of tissue losing a pound a week for six
weeks it just has to happen and the only
thing that has to happen is you have to
gain some fraction of muscle on that 12
weeks up that you don't lose on that six
weeks down and almost everyone can pull
that off at least to some extent so it's
kind of pretty godamn foolproof to gain
you some muscle and lose you some fat
now how do you get the most out of it
you apply it but you can modify it based
on what you need what I would highly
recommend is keeping the same rates of
gain and rates of loss half a pound per
week rate of gain is great for a lot of
people it avoids you going too slow to
track it and too fast so that you become
a fat fuck like me and then you have
love handles and all this other crazy
shit on the downside losing a pound a
week is slow enough that it accumulates
very little fatigue and it's very
sustainable and really retains pretty
much all of your muscle but also it's a
good clip if you gain if you lose it
half a pound a week it's kind of like I
don't is anything really happening if
you're losing two pounds a week you can
just get real fatigued and start to lose
a serious amount of muscle really really
quick so I'd keep those same rates but
you're going to add or subtract to the
number of weeks in each phase for
example let's say you want to get a
little bit more muscular over the next
six months or so but you want to get a
lot leaner you take that 12 week half
pound per week phase you shorten it to
six but it's still half pound per week
so you're gaining three pounds total one
week of active rest so still the same
one week and then that six week fat loss
phase turns into a 12we fat loss phase
still a pound per week so now you are
gaining three pounds and losing 12
you're losing nine pounds of net tissue
over the course of that macro cycle all
three phases put together that's a big
deal that's a huge deal now let's modify
it in the other direction
16 weeks of half a pound at a time
that's 8 PBS total up and then only four
weeks on the fat loss side four weeks
one pound each is four pounds total that
is a change of you gaining four pounds
hopefully of pure muscle over that whole
macro cycle if you can do two of these
in a year eight pounds of muscle a year
is fucking insane I wish you gains like
that my God and if you want to just do
the recom thing then you do 12 up and
six down and then it's roughly the same
body weight transition you're not
heavier and that lighter that's how you
change this and it's all up to you how
many weeks you want to add or subtract
generally speaking I wouldn't do
anything less than a month long it's
probably not worth your time anything
much more than 16 to 20 weeks long gets
a little stale and fatigue gets really
built up and all that other stuff so I
would limit the phases to between four
and 16ish 18ish weeks in length but
within that play to your strengths and
whatever you desire if it's more fat
loss make the fat loss phas longer and
the muscle gain phase shorter if it's
more muscle gain make the muscle gain
phase longer the fat loss phase shorter
whatever it is you need you can modify
it so now you have a really simple plan
that works and you can modify it as you
want for your own goals pretty fucking
sweet I'd see now who is this for I
would say it's for damn near everyone
but of course muscle building and
retention rates will differ for people
but like I said earlier half a pound
gain is really good for almost everyone
and a pound loss is really good for
almost everyone we do get one stumbling
block smaller females especially take a
look at the plan and they go you want me
to go from 120 4 lb to 130 lb I've never
seen 130 on a scale in my life you're
going to have to kick me and punch me
and push me and drag me to get me to
fucking step on the scale at 130 go fuck
yourself I feel that energy especially
for some females and for males gaining
weight and literally seeing more body
fat on you is anatha it's terrible for
you but in order to get your best long
long-term gains of muscle you have to be
willing to make short-term trade-offs I
love going on dates with my wife but I
also want to kiss my wife but I have
terrible bad breath do I love brushing
my teeth no I do it once a month but
it's once a month before the date with
my wife because I want it to go well I
don't love brushing my teeth I hate it
the toothpaste is awful I hate the
feeling of being clean it makes me feel
morally Superior to other people weird
right it's like I'm making all this up
but you do all kinds of stuff in your
life which you just fucking do you got
friends coming over later you want to
vacuum the fucking carpet make it look
nice for them do you love to vacuum
probably not but you know it's going to
give you a great time later thank God
you did it earlier same idea with
gaining a little bit of fat over 12
weeks and I'll put it to you this way if
you can't deal with six pounds more
weight on your body for what is it oh
that's right one week of active rest
until you start to reduce it the week
later if you can't for one week in your
life be six pounds heavier than you were
3 months ago and be okay with it folks
eating disorders and body imag disorders
they lie in a spectrum some of us are
close enough to the disordered side to
where we need to really sit and think
about our thoughts and really go you
know what there's a huge downside here
it's just me not liking the scale but I
know I want to get more muscular so I
need to do this so yeah for a contest
body build regaining you know six pounds
over the course of 12 weeks is a fucking
joke and he'd be like oh like look
better than ever I feel great this is
even enough weight I need to get
sloppier before I feel motivated to cut
again but for some folks who have some
body image stuff yeah even three or four
pounds is tough you got to do what it
takes sit with it get to peace with it
and make it happen because that's a big
missed opportunity I know lots of
smaller females that want to be more
muscular and leaner but because they're
not willing to ever gain a little bit of
weight and fat they never become more
muscular because muscle gain almost has
to for its best outcomes have some
short-term fat gain that comes along
with it it's like wanting um wanting
some uh fried eggs but not being willing
to like turn on the stove all right
right good luck but hopefully you live
in Las Vegas we just spill the eggs in
the fucking asphalt and uh it's actually
how I found Scott the video guy he was
eating eggs with his mouth no utensils
off of the Las Vegas asphalt and I was
like do do you need a home and well he
whimpered and months later we taught him
how to use a video
camera if you need help with any of
these things planning your diet planning
your training we have tools for you we
have the RP simple Science Diet it's the
simplest diet you'll ever use it comes
free with the RP gim free at home just
with dumbbells training program so if
you're on the low key low end of things
it's awesome Link in description in
addition to that we have the RP diet
coach app and the RP hypertrophy app
which are more advanced they're for
intermediates and above they're Ultra
effective they will let you do this
whole plan seamlessly from start to
finish with a very little thought on
your part just diligence and effort
let's take a look at this whole thing
and see what beginners intermediates and
Advance can take from it if you are a
beginner maintenance is your best idea
in most cases I say for the first one or
two years of your training career just
try to eat lots of protein and eat
healthy but don't try to gain or lose
weight once you gain a crapload of
muscle lose a crapload of fat just
because you're a noob at the end of that
one or two year period you could be like
all right what do I do now do I bulk now
or do I cut now then that's a question
for you it's totally cool to do a slight
Surplus if you really want to get big in
the first couple years or a slight
deficit if you really want to clean up
and get leaner but just don't push the
pace too hard that shit is for later for
intermediates
this plan was basically designed for you
I would just try this periodization the
1216 I would try that verbatim as it's
written and maybe adjust it to yourself
a little bit for advanced folks you have
to customize your gain rates your
durations and your phase placements to
your experience and to your specific
needs so this 1216 thing for advanced
lifters they're going to be kind of like
I understand the logic of this and I
will use parts of it but really I know
exactly what I'm doing with my own and
I'm going to use these principles of
slow gaining and slow cutting and
transition and dropping fatigue to
create my own mesocycle plans and my own
macrocycle plans so I can have the best
results for myself so this is really an
intermediate slightly beginner slightly
Advanced mostly intermediate way of
thinking about things beginners keep it
way more simple Advanced folks feel free
to make it as complex as you like if you
need more insight on how to actually do
the diets to get this thing done muscle
gain die a Made Simple series just throw
that on YouTube you'll get like 16
videos all by me all blabbing all still
same weird shaped head all still same
not so great jokes that I'm trying to
work on better
jokes um and the fat loss dieting Made
Simple series is also available and so
if you learn how to gain muscle eat for
that if you learn how to eat for fat
loss the RP hypertrophy app is going to
hook you up with training and uh and
what else do you need except for maybe a
real deep Connection in your life that
you've been struggling to even express
the need for shit that ended deep didn't
it folks love you mean it next time
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