How To Gain Lean Muscle And Get Ripped
3 Tips For Lean Muscle Gains, Muscle Density And Getting Ripped
Some people will tell you that you can’t lose fat and gain lean muscle at the same time. I disagree.
Are you carrying around some extra fat? It’s your diet.
Losing fat and muscle density is all about eating clean.
Gain muscle? It’s all in your workouts. Not seeing the results you want? Rethink how you train.
So Let’s Talk Workouts To Gain Lean Dense Ripped Muscle
What’s the reason you’re here reading this? To gain muscle right? But what kind of workouts are you doing?
What Should You be doing to gain muscle? When it comes down to it we want to gain muscle like bodybuilders do right? We just don’t want all the bulk. We want workouts to gain lean muscle, improve muscle density and get ripped, in a short amount of time.
Here are some tips to add muscle and lose fat, with our end result in mind:
Lean Body Workout Tip 1: Intensity For Muscle Density
Intensity is key, not how long your workouts take when it comes to muscle density, building lean muscle and getting ripped fast get your hands on the bar and get to work. For lean muscle gains keep your workouts short. I never go longer than 40 minutes. You don’t need to. If you are working out with maximum intensity you don’t need more than that.
Lean Muscle Building Workout Tip 2: Antagonistic Pairing
For my workouts this is the #1 tip that helped me go from having the body of a powerlifter to the more lean hard body look we are after. ( and my diet changes of course)
Antagonistic pairing simply means pairing up 2 exercises of opposite bodyparts.
As an example:
- Chest – Back
- Quads – Hamstrings
- Biceps – Triceps
Now you can read a lot about this online and most will say go back and forth with no rest in between exercises. This isn’t what I do, I rest for a minimum of 30 seconds in between. We are looking to gain lean muscle right?
It has been my experience that taking no rest, it becomes more of a resistance training cardio workout. That’s not necessarily a bad thing but for me the rest gives me enough to keep pushing the heavy weights.
One of The Pairs I Use:
1A) Incline Dumbbell Press
1B) Pull – Ups
Talk about firing up your upper body.
Gain Lean Muscle Workout Tip 3: Reps
I keep my rep ranges for all exercise in the 4-7 range. I rarely deviate from this range for my muscle building workouts. If I am doing a week of deloading I’ll go in the up to 12 range but that’s just for a deload.
The 4-7 range has worked best for me for strength and lean muscle gains. And when your using heavy weight (which you should) and antagonistic pairing it doesn’t sap your strength to quickly.
So there are 3 quick tips to gain lean muscle and get ripped.
Now I didn’t mention fat loss and muscle density a lot here although I did just mentioned getting ripped again. So what gives? Using all 3 of these tips in your workouts will contribute to getting ripped and muscle density. Your main fat loss will come from what and how much you put in your mouth.