In order to gain lean muscle you need to train at a controlled high intensity movement pattern with a low number of repetitions. If you are seriously dedicated about developing lean muscle I have found 3 sets of 8 repetitions work well over four sessions a week for ten weeks, then try the 5×5 method for the next 12 weeks. Once you’ve finished the cycle, start again! If you are looking at high-end weight lifting then the principles change, due to the nature of the game.
The four sessions being:
- Back and Biceps
- Shoulders and Core
- Chest and Triceps
Benefits of Lean Muscle Training
- Increase in lean body mass.
- Increase in metabolic rate.
- Increase in bone density.
- Decreased risk of injury.
- Building back lost muscle tissue.
- Enhanced posture.
- Higher prevention of diseases.
- Healthier when old.
Lean Muscle Tips
- Heavy load resistance training may produce superior improvements in lean muscle and strength compared to lower load resistance training (Hoim, Reitelseder, Pedersen, Doessing, Petersen, et al., 2008).
- Protein supplementation increases muscle mass gain when undertaking resistance training.
- Recovery between sets is vitally important. For loads less than 90% of 1 rep max, 3-5 minutes rest between sets allows for greter strength. When testing for maximal strength, 1-2 minutes between each set should be sufficient. However, for muscular power, a minimum of 3 minutes should be prescribed between each set (Willardson, Jeffrey M, 2006).
Selected Lean Muscle Articles
- Weightlifting is good for your heart and it doesn’t take much. Full article at Science Daily.
- Increasing lean mass and strength: A comparison of high frequency strength training to low frequency strength training by Michael H. Thomas. Full article found at Centralspace.
- Older and stronger: Progressive resistance training can build muscle, increase strength as we age. Short article found at Science Daily.
- For workout gains, embrace variety. Full article found at Wall Street Journal.
- Bedtime protein for bigger gains? Science Daily