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Lean Muscle Workouts For Maximum Muscle Mass |
I get asked about lean muscle workouts all the time.
Everyone wants to know how to build lean muscle mass without adding a bunch of fat along with the muscle.
Building lean muscle without adding fat isn't easy.
You have to have all aspects of your lifting routine and nutrition for building muscle properly organized.
You need to eat the right muscle food and use the right weightlifting routines.
A big part of productive lean muscle workouts is avoiding overtraining.
Too many lifters go all out with their training, perform a 5 day workout routine, perform too many sets too often and all they've got to show for it is less strength and less muscle than they had before they started.
Don't let this happen to you. When performing high intensity weight training, you can't do a lot of sets and you can't workout 5 or 6 times per week.
If you've been doing this, try cutting back to a 3 day split, working out on a schedule like Monday, Wednesday, or Friday.
Even better, take a week off from the gym before embarking on your new workout program.
Once you get back in the gym, split up your routine into two different workouts, working out one half of your body at one session and the other half at the next session.
This will have you working out each body part three times every two weeks.
Monday - Workout Program #1
Wednesday - Workout Program #2
Friday - Workout Program #1
Monday - Workout Program #2
Wednesday - Workout Program #1
Friday - Workout Program #2
Keep your weight training sessions short by limiting your training time to 30 to 45 minutes.
If you're working out intensely and not taking too long between sets, this will give you plenty of time to get in a solid high intensity training session.
Check out this workout program as an example.
Workout Program #1
Bench Press 8 - 12 reps immediately followed byDB Flyes 8 - 12 reps immediately followed byWeighted Dip 4 - 6 reps (Negative Only)
Rest 2 minutes
Barbell Squat - 1 all out set of 20 reps
Workout Program #2
Deadlift - 1 all set of 20 reps
Rest 5 minutes
Pulldown With Close Curl Grip 8 - 10 repsImmediately decrease the weight and go to failure again (5 - 6 reps)Immediately decrease the weight and go to failure again (5 - 6 reps)
Rest 2 minutes
Dumbell Upright Row 8 - 10 repsImmediately decrease the weight and go to failure again (5 - 6 reps)Immediately decrease the weight and go to failure again (5 - 6 reps)
Obviously, you need to perform warm up sets first.
Consider ways to make your weight lifting program harder and briefer if you want to quickly build lean muscle mass.
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