Muscle Media Magazine

    Subscribe to Updates

    Get the latest creative news from FooBar about art, design and business.

    What's Hot

    What do you bring to the table…?

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Facebook Twitter Instagram
    Facebook Instagram RSS
    Muscle Media Magazine
    Subscribe Login
    • Store
    • Our Magazine
      • Magazine Download Desktop
      • Magazine Download Mobile
      • Apple News
    • TRAINING
      1. Fitness class
      2. Gym equipment
      3. Routines
      4. Sport equipment
      5. View All

      The Importance of Working Your Core Muscle

      You Need More Than Aerobic Exercise

      Exercise Videos At Home

      All About Working The Transverse Abdominals

      Rowing Machine, Exercise Equipment

      Free Weights vs. Machine Exercise

      Training With a Stability Ball

      Buying An All-In-One Home Gym

      Arm Exercise

      Get Minutes Of Fitness Exercise

      5 Super Simple Exercise Tips

      The Importance of Working Your Core Muscle

      Exercise Equipment Options

      Training With a Stability Ball

      Equipment for Home Exercise

      Amazing Kettlebell Workout Produces Superior Results

      Estrogen, Oral Contraceptives AND Muscle Growth

      The Dynamic Warm-Up

      Get Up Get Outside Get Moving

       Benefits of Hypertrophy Training

    • DATING

      6 Tips For Safe Online Dating

      Single Dads, 8 Dating Rules

      Your Digital Spring Date

      3 Things That Can Save You When You Don’t Know What To Say

      “Tools” For Picking-Up Girls

    • HEALTH & WELLNESS
      1. BODY
      2. DIET & NUTRITION
      3. MIND
      4. MOTIVATION
      5. SPIRIT
      6. TOPICS FOR MEN
      7. View All

      Are  SARMs the future of sport performance?

      Preventing Age-Related Muscle Loss

      Sleep & Athletic   Performance

      Antihistamines  &  Physical Activity

      Timing Your Nutrition

      Performance Supplementation

      Why go Raw?

      Amino Acids in Food

      Preventing Age-Related Muscle Loss

      Making Exercise More Fun

      Mirror, Mirror on the Wall… Body Image

      Hypnosis Weight Loss: Stop the “Weighting”

      Preventing Age-Related Muscle Loss

      Get Minutes Of Fitness Exercise

      5 Super Simple Exercise Tips

      Child Exercise Equipment

      Preventing Age-Related Muscle Loss

      Making Exercise More Fun

      Spiritual Growth: Spiritual Challenges of Modern Times

      Hypnosis Weight Loss: Stop the “Weighting”

      Timing Your Nutrition

      Preventing Age-Related Muscle Loss

      Antihistamines  &  Physical Activity

      Single Dads, 8 Dating Rules

      Timing Your Nutrition

      Mental Strengthening for Athletes with Injuries

      Are  SARMs the future of sport performance?

      Preventing Age-Related Muscle Loss

    • DIET & NUTRITION
      • LOSE WEIGHT
      • RECIPES
    Muscle Media Magazine
    Home»DIET & NUTRITION»Lean Mass Workout Plan: 4-Week Fast Track to Lean Mass
    DIET & NUTRITION

    Lean Mass Workout Plan: 4-Week Fast Track to Lean Mass

    Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp VKontakte Email
    Share
    Facebook Twitter LinkedIn Pinterest Email

    Although exercise scientists like to discuss the importance of long-term planning, the average trainee is looking for a quick fix to resolve an issue. Perhaps an arm specialization program? Or a workout to add 20 pounds to their bench press fast? Among the most popular workouts are those that produce the most gains in lean muscle fast – and I have just the workout!

    By Luke Leaman, Poliquin GroupTM

    First, let me assure you this workout is legit and consistently delivers great results. I’ve used it on myself to prepare for NPC physique competitions, where I competed at a body weight of 216 pounds with 4.5 percent body fat and 20-inch arms. I’ve also prescribed it to many of my clients, including competition physique athletes as well as average individuals who were highly motivated to look great naked. In short, it works!

    Next, be aware this workout requires sound nutrition. This program, just by itself, will give you good results in muscle gain. But to add slabs of muscle, you also need to follow my nutritional advice and supplement protocol. This program contains a high volume of work – you are training six days a week! – to ensure that you not only gain muscle but also lose a significant amount of fat in the process. As such, you need to do everything possible in terms of diet and supplementation to ensure you can adequately recover from such training. Now let’s get to the workout.

    This workout is designed to be used for one month, six days a week, and the body part splits are arranged as follows:

    Monday: Legs
    Tuesday: Chest and Delts
    Wednesday: Conditioning
    Thursday: Legs
    Friday: Back and Arms
    Saturday: Conditioning
    Sunday: Re-feed and rest!

    For each of the lifts in this workout, I include a tempo prescription to ensure you give your muscles a precise training stimulus. In prescribing tempo, four numbers are used, such as 4210. The first number indicates the seconds it should take to complete the eccentric (or down) motion; the second number indicates the pause before the concentric (or up) motion, which is the third number; and the fourth number indicates the pause before the next repetition. As an example, using a 4210 tempo in the bench press, you take 4 seconds to lower the weight to your chest, pause there for 2 seconds, then rapidly push the weight up in 1 second, and immediately begin the next rep (zero seconds of rest).

    MONDAY (LEGS)

    A1. Lying Leg Curl 4 x 8-10, 5010, rest 75 seconds (Toes in)
    A2. Heels-Elevated Back Squat 4 x 8-10, 4110, rest 75 seconds
    B1. Romanian Deadlift (1 ¼ rep at the bottom) 4 x 10-12, 2021, rest 60 seconds
    B2. Leg Press (1 ¼ rep at the bottom) 4 x 10-12, 2021, rest 60 seconds
    C1. Standing Calf Raise 3 x 12-15, 2110, rest 45 seconds
    C2. 15-Degree Incline Reverse Crunch 3 x 12-15, 2020, rest 45 seconds

    TUESDAY (CHEST AND DELTS)

    A. Medium-Grip Flat Bench Press 4 x 8-10, 4010, rest 90 seconds
    B. Dips 4 x 8-10, 4020, rest 60 seconds
    C. 15-Degree Incline DB press Neutral Grip 4 x 10-12, 3030, rest 60 seconds
    D1. Standing DB L-Raise 3 x 10-12, 3020, rest 10 seconds
    Seated DB 3 x max reps, 2020, rest 75 seconds
    D2. Overhead Press (Use D1 weights)
    E1. Bent DB Reverse Flye 3 x 12-15, 3020, rest 10 seconds
    E2. Prone 45-Degree Elbows Out DB Row (Use E1 weights)3 x max reps, 2020, rest 75 seconds

    Wednesday (Conditioning)
    Prowler, 20 seconds hard, then rest 20 seconds. Repeat for 8 minutes,
    followed by 25 minutes of steady-state aerobics

    Thursday (Legs)

    A. Lying Leg Curl (Toes out) 4 x 10-12, 3120, rest 60 seconds
    B1. Machine Hack Squat 4 x 12-15, 2020, rest 10 seconds
    B2. Leg Press 4 x 12-15, 2020, rest 180 seconds
    C1. Standing Calf Raise 3 x 12-15, 2110, rest 60 seconds
    C2. Kneeling Cable Reverse Crunch 3 x 12-15, 2011, rest 60 seconds

    Friday (Back and Arms)

    Medium-Grip Chin-up 4 x 8-10, 4010, rest 90 seconds
    Single Arm DB Row 4 x 10-12, 3020, rest 60 seconds
    Straight-Arm Pulldown 4 x 12-15, 2011, rest 60 seconds
    Preacher Curl Wide Grip 3 x 10-12, 3020, rest 60 seconds
    15-Degree Incline Triceps Extension 3 x 12-15, 2110, rest 60 seconds
    45-Degree Incline Hammer Curl 3 x 10-12, 2120, rest 60 seconds
    Seated EZ Bar Overhead Triceps Extension 3 x 12-15, 2110, rest 60 seconds

    Saturday (Conditioning)
    40-second sprint alternated with 120-second walk/jog for a total of 40 minutes

    Sunday
    Re-feed and Rest! After this four-week cycle, I suggest using a program that focuses primarily on fat loss, such as a German Body Comp protocol that uses high reps and short rest intervals. Simply changing the exercises in this workout and repeating would not produce the same results – and may even result in overtraining. Keep in mind that your body needs variety to continue growing.

    I realize I’ve thrown a lot at you, but if you’re serious about adding a lot of lean muscle fast, this is the best program I’ve found to get you on the fast track to physical superiority.

    During this workout I recommend three different macronutrient ratios, as follows:

    On Training Days:
    Calories per pound of body weight: 13.5
    Protein: 40%
    Carbs: 40%
    Fat: 20%

    On Non-Training Days:
    Calories per pound of body weight: 10.5
    Protein: 50%
    Carbs: 40%
    Fat: 30%

    On Sunday Re-Feed:
    Calories per pound of body weight: 16
    Protein: 30%
    Carbs: 50%
    Fat: 20%

    For supplements, I consider these the foundation: high-quality multivitamin (no iron for men unless they are anemic), elemental magnesium, zinc, fish oil, probiotic and digestive enzymes. To increase insulin sensitivity and activation of anabolism, I also recommend alpha lipoic acid, micro PQQ, cinnamon extract, green tea extract, chromium polynicotinate, and a creatine/beta alanine combo. I don’t feel comfortable assigning dosages in an article; the best course of action is to get a blood test to determine how well your current diet is serving your needs, then adjust supplement dosages accordingly.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp Email
    Previous ArticleBurn Fat with Whey Protein
    Next Article A beginner’s guide to creatine

    Related Posts

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Timing Your Nutrition

    Performance Supplementation

    Comments are closed.

    infinitelabs digital
    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • YouTube
    • Vimeo
    Don't Miss
    DR TOM - GOT A MINUTE
    DR TOM - GOT A MINUTE

    What do you bring to the table…?

    This is one of the questions I most often ask of my patients and clients.…

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Timing Your Nutrition

    Subscribe to Updates

    Get the latest creative news from SmartMag about art & design.

    infinitelabs digital
    Facebook Instagram
    • Advertise with us
    • Contact Us
    • Muscle Media Magazine App Downloads
    • Privacy Policy
    • Terms of Use
    • Write for Muscle Media
    © 2023 musclemediaonline.com | All rights designed. Designed by Infinite Labs Digital.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?