Workout tips for lean muscle

How to best utilise your workout for lean muscle gain.
22.02.2017

With your diet and your supplementation now under control and aiding your dietary overhaul, now is the time for you to really up the work rate and alter your workout plans.

A large amount of your success will come from a good healthy and balanced diet but the need for some form of cardiovascular based exercise and also some well thought out weight training cannot be shrugged at. To have the best chance of gaining lean mass and dropping a few extra pounds you need to strike a balance with your food intake and your workout regime, so let's begin by looking at how your workouts should be looking to gain lean muscle.

We will begin by developing your workout regime from scratch and dissecting what needs to be done and how often for your body to see the benefits.

You should split your body into three parts to begin with;

  1. Upper body
  2. Lower body
  3. Cardio

Using the above model we can effectively begin to break down what we need to do to start our lean muscle journey.

Upper body days

These days can be varied and can include so many different exercises that you shouldn't ever feel like you don't know what part to workout. A typical day might be;

  • Press ups
  • Pull ups
  • Bicep curls
  • Chest press
  • Shoulder press
  • Ab crunches/plank

The above sets out a beginner's idea of the ways you can work all the muscle groups in the upper body. You can go deeper into these muscle groups over time but at first you want to just focus on hitting all of the groups in your upper body.

Lower body day

Just like the upper body these days can be split into many variable exercises and can include many options of movement. A beginners day might look like this;

  • Barbell squats
  • Weighted lunges
  • Calf raises
  • Box jumps

As you can see there is the option once more to split the lower body into muscle groups again and split the load if you're at a beginner’s level.

Cardiovascular day

Here we will simply use any kind of activity that we find moderately hard to perform to keep our body working at an optimum level. This can vary depending on people's fitness levels and can include many many forms of exercise;

  • Running
  • Swimming
  • Tennis
  • Football
  • Rugby
  • Badminton
  • Hiking

You can start a reasonably low level with your cardio days and build up and into some pretty serious and heavy sweaty regimes. This will be a key to attaining your lean look as your are working on burning your extra fat stores away and building a chiselled and lean frame.

So if we use these ideas of training and put them into some form of context within a training week how would it look?

Monday: Cardio

Tuesday: Upper body

Wednesday: Lower body

Thursday: Day off

Friday: Cardio

Saturday: Upper body

Sunday: Day off

This is just an example of how your own training could go but with this you have the ability to still have two rest days and ample time for your upper body and lower body to rest between days of training.

With your supplementation of high protein counts and your new diet in place you will make sure that when you begin your training regime your muscles will not fee on themselves too much (which can happen) and will feed on your new amounts of improved high quality protein. You should find that you begin to lose calories from your diet and also weight off your frame and fat from your body if you commit to this new lifestyle 100%. You've come this far now so plan your week out and begin to see the results of a new lean mean you!

Written by:

Taeo Robinson

Taeo Robinson


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