Top Training Systems For Lean Muscle Mass
Jan 30, 2023Looking and feeling great doesn't have to be a constant struggle! While our goals can differ, a healthy amount of lean muscle makes all the difference in how you look, feel, and age.
Check out our favorite training methods that'll help unlock your peak performance and sculpt the physique you've been dreaming about!
#1 - Starting Strength by Mark Rippetoe
Are you brand new when it comes to strength training? If so, Starting Strength by Mark Rippetoe is an excellent place to begin! His system incorporates 3 sets of 5 reps for the main compound movements (Squat, Bench Press, Deadlift, Military Press, and Power Clean / Barbell Row).
You'll be rotating between two workout days (A and B), done three days per week.
Workout A will have squat, bench press, and deadlift. Workout B will have squat, overhead press, and power cleans.
This is a great setup to learn the movements and progress very easily.
Which is even more important for beginners as you're still learning the proper lifting cues such as breathing, keeping your core engaged, knowing how to properly hinge your hips, and keeping a strong back without rounding.
Sample Workout Routine:
Workout A
Squat: 3 sets of 5 reps
(3-5 minute rest between sets)
Bench Press: 3 sets of 5 reps
(3-5 minute rest between sets)
Deadlift: 3 sets of 5 reps
(3-5 minute rest between sets)
Workout B
Squat: 3 sets of 5 reps
(3-5 minute rest between sets)
Barbell Overhead: 3 sets of 5 reps
(3-5 minute rest between sets)
Barbell Row: 3 sets of 5 reps
(3-5 minute rest between sets)
Rotate the workouts on Monday, Wednesday, Friday - ABA, BAB, each week.
#2 - Reverse Pyramid Training By Martin Berkhan
Now let's move on to some more intermediate strength training systems. Reverse Pyramid Training is when you start with your heaviest work set first when you're fresh, then followed by 2 lighter sets. Each set the weight decreases by 10%. Then the goal is to aim for higher reps.
And example could look like:
Warm Up Set #1 (50% - 115lbs for 5 reps)
(rest 60 seconds)
Warm Up Set #2 (70%) - 160lbs for 3 reps
(rest 60 seconds)
Optional Warm Up Set #3 (90%) - 205lbs for 1 rep
(rest 120 seconds)
Working Set #1 - 225lbs for 5 reps
(rest 120 seconds)
Working Set #2 - 205lbs for 6 reps
(rest 120 seconds)
Working Set #3 - 185lbs for 8 reps
(move to next exercise)
Reverse Pyramid can work wonders for strength gains and can even be great to try if you're in a strength plateau. As fatigue sets in, the weight decreases so you can maintain your highest lifting capacity, allowing maximum muscle fiber recruitment.
You can also pair this with a dual progression model to keep track of weight and reps lifted.
That could look like:
Set #1 - (4-6) Reps
Set #2 - (6-8) Reps
Set #3 - (8-10) Reps
Once you reach the top end of the rep range on a given set and the weight feels easy, you can then add 5lbs and start back at the bottom of the rep range.
Sample Workout Routine:
Workout A (Monday)
Back, Shoulders, Triceps, Abs
Lat Pull Down Machine Or Weighted Chin Ups: 3 sets of (4-6) (6-8) (8-10) reps
(2 mins rest in between sets)
Standing Barbell Shoulder Press: 3 sets of (4-6) (6-8) (8-10) reps
(2 mins rest in between sets)
Bent Over Dumbbell Rows: 3 sets of (4-6) (6-8) (8-10) reps
(2 mins rest in between sets)
Dumbbell Lateral Raises: 3 sets of 10-12 reps
(1 mins rest in between sets)
Cable Rope Extensions: 3 sets of 6-8 reps
(1 mins rest in between sets)
Cable Crunches: 3 sets of 10-12 reps
(1 mins rest in between sets)
Workout B
Legs, Endurance Work
Cable Pull Throughs: 3 sets of 12-15 reps
(2 mins rest in between sets)
Bulgarian Split Squats: 3 sets of (4-6) (6-8) (8-10) reps
(2 mins rest in between sets)
Trap Bar Deadlifts: 3 sets of (4-6) (6-8) (8-10) reps
(2 mins rest in between sets)
Seated Calf Raises: 3 sets of 10-12 reps
(1 min rest in between sets)
Lateral Lunge Pulls: 3 sets of 6-8 reps per side
(1 min rest in between sets)
Swiss Ball Jack Knife: 3 sets of 12-15 reps
(1 min rest in between sets)
Workout C
Chest, Biceps, Shoulders, Abs
Incline Barbell Bench Press: 3 sets of (4-6) (6-8) (8-10) reps
(2 mins rest in between sets)
Flat Dumbbell Bench Press: 3 sets of (4-6) (6-8) (8-10) reps
(2 mins rest in between sets)
Standing Dumbbell Curls: 3 sets of 6-8 reps
(2 mins rest in between sets)
Reverse Grip EZ Bar Curls: 3 sets of 8-10 reps
(1 min rest in between sets)
Band Pull Aparts: 3 sets of 10-12 reps
(1 min rest in between sets)
Lying Ab Scissors: 3 sets of 15-20 reps
(1 min rest in between sets)
#3 - The Dense Strength Method By Keegan Smith
Popularized by Keegan Smith, the Dense Strength method is all about getting quality reps and work done in a condensed time frame.
The base of this method uses EMOM's (every minute on the minute).
If you want to master a movement that requires a lot of strength, a great way to progress on it is to repeat it, often, at a challenging intensity that you "master", and over time, you try to increase the intensity.
There are dozens of ways to use this method, and our favorite is EMOM ladders with 1/2/3 or 2/3/5 reps at 9 minutes.
Here's an example:
Minute 1 → 1 rep
Minute 2 → 2 reps
Minute 3 → 3 reps
Minute 4 → 1 rep
Minute 5 → 2 reps
Minute 6 → 3 reps
Minute 7 → 1 rep
Minute 8 → 2 reps
Minute 9 → 3 reps
Instead of doing a 3x3 at 85-90% of 1RM with 5 min rest, we can easily do an EMOM of 10 min with 1 rep every min at the same intensity, and it's going to feel way more manageable.
Instead of doing 9 reps in 15 minutes minimum, with EMOM we end up doing 10 reps in 10 min total. Or with the above example, 15 reps in 9 minutes.
By using this method, we can do more reps in a shorter amount of time and have a better quality of movement as we will never have the level of fatigue we will have on the third rep in classic sets.
Sample Workout Routine:
Upper Body #1
Bench Press
9D123
Set timer for 9 minutes,
Perform sets: 1,2,3, 1,2,3, 1,2,3 with the same weight
Roughly 60% of your 1 rep max to be used
Ring Rows
6D6
Set timer for 6 minutes
Perform 6 reps on the minute
Full Lateral Raise
6D6
Set timer for 6 minutes
Perform 6 reps on the minute
Dumbbell Curl
5D10
Set timer for 5 minutes
Perform 10 reps on the minute
Seated Shoulders External Rotation
3 Sets of 15 reps with 1 minute rest in between
Lower Body #1
Double Pronated Deadlift
9D123
Set timer for 9 minutes,
Perform sets: 1,2,3, 1,2,3, 1,2,3 with the same weight
Roughly 60% of your 1 rep max to be used
Front Squat
6D6
Set timer for 6 minutes
Perform 6 reps on the minute
Back Extension
6D6
Set timer for 6 minutes
Perform 6 reps on the minute
Low Cable Pull In For Abs
3 Sets of 15 reps with 1 minute rest in between
Single or Double Calf Raises
3 Sets of 15 reps with 1 minute rest in between
Upper Body #2
Weighted Chest To Bar Chin Up (Or Barbell Row)
9D123
Set timer for 9 minutes,
Perform sets: 1,2,3, 1,2,3, 1,2,3 with the same weight
Roughly 60% of your 1 rep max to be used
Barbell Shoulder Press
6D6
Set timer for 6 minutes
Perform 6 reps on the minute
Rear Delt Fly
5D10
Set timer for 5 minutes
Perform 10 reps on the minute
Dumbbell Skull Crushers
5D10
Set timer for 5 minutes
Perform 10 reps on the minute
Dumbbell Pull Over
3 sets of 10 reps with 1 minute rest
Lower Body #2
Barbell Squat or Pistol Squat
9D123
Set timer for 9 minutes,
Perform sets: 1,2,3, 1,2,3, 1,2,3 with the same weight
Roughly 60% of your 1 rep max to be used
Romanian Deadlift
6D6
Set timer for 6 minutes
Perform 6 reps on the minute
Sissy Squat Or Human Knee Extension
6D6
Set timer for 6 minutes
Perform 6 reps on the minute
Hip Thrust
5D10
Set timer for 5 minutes
Perform 10 reps on the minute
Loaded Butterfly Stretch
3 Sets of 15 reps with 1 minute rest in between
The Bottom Line When It Comes To Building Muscle
All three methods above are best used for your compound exercises (bench press, squat, deadlift, pull ups, dips, and overhead press).
Remember, no matter what method you use, progressive overload is one of the most important aspects of muscle growth and strength. Each workout should build upon the last over time.
Typically this means you should be able to add roughly 5 to 15lbs to your main lifts each month. Beginners will see faster progress.
It's also best to progress smooth and steady. No rush. Just as your muscles need time to grow and recover outside of the gym, your ligaments and tendons are also growing to support heavier loads. Trying to rush progress normally leads to injury.
