As you get started with the LeanGains diet and workout protocol, you might be on the hunt for a bodyweight workout that you can utilize with this approach.

Part of what makes LeanGains so success is the fact that since you are training in the near fasted state (with just the ingestion of 10 grams of BCAA's), your muscles will become especially sensitive to insulin so upon consuming carbs post-workout, you will immediately take those up and see faster overall mass gaining results.

Many people will choose to perform heavy weight lifting workouts as their workout set-up on the LeanGains protocol, but if you're someone who prefers to use bodyweight workouts instead, then a different approach is needed.

Let's look at what you should remember with regards to using a bodyweight LeanGains workout.

How To Increase The Intensity High Enough

The very first thing that you need to be considering is how you can maintain an intense enough workout to actually see the results that you're after.

If you're just starting out with working out, then chances are most bodyweight exercises will stimulate your muscles fully, so you won't necessarily have to worry about there not being enough stimulation to progress.

But, if you're at a more advanced level, that may not be the case. In that situation, you'll need something to push the intensity just a little further so that you can continue to get the progress you're after.

If that's the situation there are a few things you can do.

First, focus on making the rest periods as short as possible. If you can move from one exercise almost directly into the next, you'll increase the total fatigue that your muscles have to deal with, boosting the intensity that you experience.

Furthermore, shorting up the rest periods like this will cause a greater metabolic spike after the workout is finished and this can help to boost your fat burning potential even greater as well.

Second, consider utilizing a slightly higher rep range as well. Performing more reps total will help to take the total intensity up higher, further challenging your muscles, especially from a muscular endurance point of view.

Both of these techniques should be utilized as you perform the workout session.

Utilizing Full Body Movements

Finally, the last thing that you also need to note as you go about the LeanGains approach and perform bodyweight workouts is that you should be using full body movements as often as possible as well.

Since full body movements are going to have you working more muscle fibers total and burning more calories, they'll add to both your fitness progress as well as your fat loss results.

Good full body movements for bodyweight workouts include push-ups, pull-ups, squats, lunges, and step-ups.

Your Sample LeanGains Bodyweight Workout

So now that you know what you need to be doing for bodyweight workouts with the LeanGains approach, let's take a look at a sample workout for you to follow.

Bodyweight Squats - 4 sets of 25 reps, 30 seconds rest in between

Push-Ups - 4 sets of 30 reps, 30 seconds rest in between

Pull-Ups - 4 sets of 15-25 reps (depending on strength level), 30 seconds rest in between

Walking Lunges - 4 sets of 30 steps, 30 seconds rest in between

So if you're looking to perform bodyweight workouts with your LeanGains approach, keep these points in mind.

About the author: Shannon is a fitness trainer and freelance writer who has written for


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