Exercises to build lean muscle



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PostPosted: Mon Jun 29, 2009 5:12 pm 
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Hey guys,

I used to be an obese guy, but after 3 months of unhealthy diet, I lose about 10 kgs and finally 3 months ago, I started to do workout and stuff. Now I'm about 178 cms and 79 kgs weight. Things are getting better, but I still got the flabby arms and loose skins all over my body, especially on the thighs, stomach and arms. I want a firm body, not so muscular, but lean. Anybody know what kind of exercises I should take??

Best pal,
Steven ;)

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PostPosted: Tue Aug 25, 2009 4:44 am 
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start by stretching. then start with body weight exercises such as pull ups, dips, push ups. start out by doing 3x10 and add 5 more reps every month. then once you get into the rhythm start lifting free weights. i like to focus on core exercises such as squats and bench press. go heavy


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PostPosted: Tue Aug 25, 2009 4:54 am 
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oh i forgot to mention, eat. eat healthy. focus on producing a healthy diet consisting of AT LEAST 2000 calories. eat fruits, veggies, meats, poultry, dairy, etc. Cut out junk food. if you have an unhealthy diet, exercising will do more harm than good. trust me, i used to wrestle in high school and i had to cut weight occasionaly in which i felt like i had to eat less, which was stupid and made me feel like shit all day long. for long term health, eat healthy.----- " dont live to eat, eat to live" Unknown


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PostPosted: Tue Aug 25, 2009 4:56 am 
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1 more thing, invest in daily multivitamins, i use centrum performance. take it daily with food in your stomach


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PostPosted: Tue Aug 25, 2009 5:55 am 
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I will refer you to some pro resources I trust....


http://www.amazon.com/Body-Science-Rese ... 407&sr=8-1


http://www.amazon.com/High-Intensity-Tr ... 407&sr=8-2


http://www.amazon.com/Max-Contraction-T ... 407&sr=8-7



http://www.youtube.com/user/bodybyscience


Good luck and dont fall back into your old habbits its hard but hang in their!


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PostPosted: Wed Aug 26, 2009 3:47 am 
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Cardio and compound exercises.....those will be best for you to burn calories....keep the weight low and do high reps. Compound exercises are things such as clean and jerks, dead lifts, chest press on the balance ball. Another way to approach it is to do super sets. Have a chest n back day, legs and shoulders day and bis and tris day, then dedicate one day to workin your core. So for example you would do inclined chest press, then as soon as your done do a bent row with the same dumbell. Start low and do as many reps as you can till you fail, try 3-5 sets like this then move on to the next station. Keep rest between sets to 30 seconds. This will burn more calories than just doing one exercise on its own as well as will keep your heart pumping and work out your cardiovasciular system.


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PostPosted: Wed Aug 26, 2009 9:51 am 
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Ummm... All muscle is lean. You don't get unlean muscle. Your muscle is just hidden a certain amount of fat. The less BF% you have the more "lean" you look.

Keep excersising and you'll keep building muscle, but the only way for it to show is to lose the fat that's covering it up.

You won't look muscular unless you keep up progression, it would take years to get the 'muscular' look you probably don't want. So, train for bulk & do fat burning related excersises (HITT!!!) and the muscle will show through and you'll be "lean"


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PostPosted: Fri Nov 04, 2011 9:49 am 
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The reason of all flabby arms & loose skin is excess fat content. Reduce the fat by having protein rich foods & have more water. Main thing is avoid junk food. Keep exercising & keep Lean muscle.


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PostPosted: Fri Nov 04, 2011 11:58 am 
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Mike Lowrey wrote:
Ummm... All muscle is lean. You don't get unlean muscle. Your muscle is just hidden a certain amount of fat. The less BF% you have the more "lean" you look.

Keep excersising and you'll keep building muscle, but the only way for it to show is to lose the fat that's covering it up.

You won't look muscular unless you keep up progression, it would take years to get the 'muscular' look you probably don't want. So, train for bulk & do fat burning related excersises (HITT!!!) and the muscle will show through and you'll be "lean"


listen to this man , i agree with him 100 percent.

focus on compound movements and keep the weight high with low reps , that will stimulate muscle growth.

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 Post subject: Nutritions
PostPosted: Fri Nov 04, 2011 1:37 pm 
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The relationship between diet and states of health and disease is the nutrition. Health professionals and Dietitians are well specialized in the area of diet. According to most of the dietitians nutritional supplements are the fuel for a health body. Also the dietitians are well trained who will be able to provide safe, evidence-based and accurate dietary advice.

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PostPosted: Fri Nov 04, 2011 3:46 pm 
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Mike Lowrey wrote:
Ummm... All muscle is lean. You don't get unlean muscle.


... you do if you shop at my local butchers


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PostPosted: Wed Nov 09, 2011 8:29 pm 
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If I had to choose only one exercise to gain both strength and endurance while building muscle and loosing fat, it would be the burpee:

http://www.youtube.com/watch?v=x2JTy2-q ... re=related

Build up to what this guy calls "six-point burpees w/jump" and do either 30 sec of burpees and 30 sec rest or, in the beginning, just 10 reps of burpees and 30 sec of rest.

Start with four sets and work up to twelve. Its only 12 minutes total and just six minutes of actual exercise, but, if you work it hard enough, you'll be on your ass at the end.

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PostPosted: Mon Dec 05, 2011 11:18 pm 
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http://www.youtube.com/watch?v=wY6Om_kKypw

http://www.youtube.com/watch?v=uyMHGY80 ... L7072PYMJu

You should work on planche, front and back lever, and human flag. Handstands too!


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PostPosted: Mon Jan 30, 2012 10:35 am 
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Thanks for sharing wonderful information. All posts are nice and informative. I will try to do these exercises because i also want to increase some muscles. Keep sharing useful information.

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PostPosted: Mon Jan 30, 2012 7:47 pm 
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A sticky on a bodybuilding forum
http://forums.musculardevelopment.com/s ... -Theories-.

And the subforum it was posted in
http://forums.musculardevelopment.com/f ... 6-Training

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