How To Build Muscle & Strength While Getting Lean
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.
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
- 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
- Bicycle Crunches