Aim to train on non-consecutive days when possible, to give your muscles time to recover and repair before the next workout. Train for three to four days a week for lean muscle bump it up to four to five days a week to bulk up. If you're lifting a lighter weight for lean muscle, stick to 30 to 60 seconds rest between sets. When you're lifting more weight with the goal of gaining big, bulky muscle, allow more time for resting between sets.
An ideal workout plan for building lean muscle mass would comprise of three sets of 12 to 15 reps of each exercise.Īdequate rest periods are a crucial part of any strength-training workout routine. To build muscle but stay lean, lift a lighter weight and do more reps. A repetition range of 8 to 12 reps is widely regarded as the optimal range for muscle mass increases or "hypertrophy". This increases strength, which can contribute to size. If your primary goal is making big muscle gains, stick to five or six reps and do four to five sets, lifting the maximum weight you can manage. Planning your workout with the right number of sets and reps and the right amount of weight is essential for determining if you'll gain lean or bulky muscle. (see Reference 1) Sets, Reps, and Weights, Oh My
Use a lighter weight than you plan to use in your workout, with a 5- to 10-minute warm-up before your workout. To pack on the muscle, it's best to work up to your heaviest weights, performing a few strength exercises to prepare your body for the workout. The way you warm up has a significant effect on your workout.
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