Stregnth Gains &
Adding Lean Mass
Written by Derrick Powell
STREGNTH GAINS AND ADDING LEAN MASS
If you’re looking to add lean mass to your frame, incorporating compound
lifts, intermittent fasting, offset loading, calisthenics, and tempo-based reps
into your training routine can be highly effective. Let’s delve into each of
these strategies and how they can help you achieve your goals.
Compound Lifts:
Compound lifts are exercises that involve multiple joints and muscle groups.
Examples include the bench press, squat, and deadlift. These lifts are highly
effective for building muscle and strength because they allow you to lift
heavy weights and stimulate large amounts of muscle mass at once.
Intermittent Fasting:
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Intermittent fasting is a dietary approach that involves cycling between
periods of eating and fasting. An often-used protocol is the 16/8 method,
where you fast for 16 hours and eat during an 8-hour window. Intermittent
fasting has been shown to have numerous health benefits, including
improving insulin sensitivity and increasing human growth hormone (HGH)
levels. These factors can lead to increased muscle mass and fat loss.
Offset Loading:
Offset loading is one of my favorite training techniques. It involves using
different weights on each side of the body. For example, you might use
a heavier weight on your right arm and a lighter weight on your left arm
when performing a bicep curl. This can help to correct imbalances, improve
muscle symmetry, and develop a stronger core.
Calisthenics:
Calisthenics is a type of exercise involving using your body weight as
resistance. Examples include push-ups, squats, and lunges. These exercises
can be highly efficient for building muscle and strength. They allow you to
progressively increase the difficulty by using variations, adding weight, and
adding repetitions.
Tempo-Based Reps:
Tempo-based reps are another favorite training technique of mine. This
involves controlling the speed at which you lift and lower weights. For
example, you might perform a bench press with a 3-0-1 tempo, which
means you lower the weight for 3 seconds, pause for 0 seconds at the
bottom, and lift the weight for 1 second. This can help to increase time
under tension and stimulate muscle growth. They are a great way to gain
definition to your muscles.
STREGNTH GAINS AND ADDING LEAN MASS
Supplements:
Supplements can be a useful addition to your training routine if you’re
looking to gain lean mass. Here are a few that are worth considering:
Creatine: Creatine is a compound that is naturally produced in the body
and stored in muscle tissue. It helps to provide energy to cells and has been
shown to improve muscle strength and size when taken as a supplement.
BCAAs:
Branched-chain amino acids (BCAAs) are a group of three essential amino
acids that are important for muscle growth and recovery. They can help
reduce muscle soreness and fatigue, and may also improve muscle protein
synthesis.
Glutamine:
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Glutamine is an amino acid that is important for immune system function
and muscle recovery. It has been shown to reduce muscle breakdown and
improve muscle protein synthesis.
It’s important to note that supplements are just that - a supplement to
a well-rounded diet and training routine. They are not a substitute for a
healthy lifestyle and should be used in conjunction with a balanced diet
and regular exercise. Always consult with a healthcare professional before
starting any supplement regimen.
Incorporating compound lifts, intermittent fasting, offset loading,
calisthenics, and tempo-based reps into your training routine can be highly
effective for building lean mass. These strategies can help to stimulate
muscle growth, improve muscle symmetry, and increase fat loss. In addition,
adding supplements like creatine, BCAAs, and glutamine to your routine
can also help with muscle growth and recovery. As always, it’s important to
consult with a healthcare professional or certified personal trainer before
starting any new training program.
STREGNTH GAINS AND ADDING LEAN MASS
Below is a 5-day snapshot of some of the exercises I do and how I split my routine. My workouts are not limited to this.
Instead, this is just to give an idea how to incorporate some of the techniques mentioned earlier.
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DAY 1
DAY 2
DAY 3
REST
DAY 5