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How To Build Muscle & Strength While Getting Lean

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September 15th, 2011

How do you build muscle mass and reduce body fat at the same time?  Pushing big weights while eating a clean diet high in protein and proper nutrition.  Well, there is a little more to it than just that, but it's s good place to start.  Many bodybuilders and people in the fitness world lift weights and train 5-6 days a week, focusing on a different body part each day. But let's be realistic here, for the average person with a full time career and family, getting to a gym that often may be out of the question.  Here is a way you can do it with as little as 3 days a week; combining giant sets, super sets and the concept of HIIT training, you can fit a total body workout into just one  session of 60 minutes or less.

Perform the following exercise workout up to 3 times a week with at least one full days rest in between workouts to build muscle mass.  Nutrition is also very important, so combine it with the "Three Day Spartacus Meal Plan"; which is a meal plan on how to be lean and you will be adding mass while shedding fat in no time.

 The Workout

Warm-up Giant Set: 4 sets of 6-8 repetitions each -- increasing in weight each time.  Move from one exercise to the next only resting after the first set of all four exercises are complete.

  • Upright Row
  • Clean & Press
  • Stiff legged Dead Lift
  • Jump Squat

Super Set #1:  3 sets of 8-10 reps, rest 45-60 seconds between sets

  • Back Squat
  • Military Press

Super Set #2: 3 sets of 8-10 reps, rest 45-60 seconds between sets

  • Deadlift
  • Bench Press

Super Set #3: 3 sets of 8-10 reps, rest 45-60 seconds between sets

  • Walking Lunges
  • Rear Row

Circuit: complete as many rounds of 10 repetitions per exercise as possible in 10 minutes.

  • Body weight Jump Squats
  • Medicine Ball Slams
  • Hanging Leg Raises
  • Inverted Rows
  • Push-ups
  • Bicycle Crunches

 

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