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How to Gain Lean Muscle: The Workout Edition

How to Gain Lean Muscle: The Workout Edition

April 3rd Training And Programs

How to Gain Lean Muscle: The Workout Edition

Right in the sweet spot between bodybuilding and cardio-based workouts, there is a huge opportunity to build lean muscle. HIIT training is perhaps the most effective way to build lean muscle without taking too much time from your busy schedule. HIIT training stands for High-Intensity Interval Training. The goal is to workout as many reps in as little time as possible without sacrificing form. This is a popular training principle that CrossFit draws upon for their workout programs and is the reason CrossFitters put on clean and lean muscle.

HIIT training works best when you can create a workout split to targeting specific movements which can be broken down to a push, pull or a twist. All three of these components need to be in your HIIT training in order to gain more lean muscle.


Here’s a HIIT routine for you courtesy of the Sporter team:

Day 1: Push

Squats, Pushups, Lunges, Tricep Dips are all movements that require you to push your weight against gravity. You want to use a timer and complete as many reps in that time as possible, moving onto the next exercise after the time has elapsed. Try creating a square in your gym and use each corner as a spot for the specific exercise.


Day 2: Rest 

Resting is as important as working out for your overall goal. Go for a light walk in the evening and stay active throughout the day.


Day 3: Pull

Pull-ups, Rows, and Deadlifts are all great pulling exercises. Again, try to create a square in your gym with each exercise in a corner. Any space you can't fill with a pulling motion should be supplemented with a twist or cardio exercise like High Knees.

Rest and repeat. This program can be made more difficult over time by performing more exercises in the specific time, using more difficult exercises or decreasing rest time between sets.

HIIT workouts work best when you keep moving the entire time, working out to build lean muscle.