Strength Training

Want to build strong lean muscle mass quickly? Course you do who doesn't.

Now there are loads of guides, books and texts out there that can teach you this. However I want to show you a way that is simple, time efficient and very effective.

I've recently ran in Men's Health Survival of the fittest. In training for this race I purely focused on running and subsequently dropped around a stone in weight down to 11 stone. I'm now back on the path to building some more muscle mass, something I've done successfully in the past.

It's simple, lift heavy, do low reps and do only 2 or 3 exercises max and make them compound (work as many muscles as possible in one exercise).

Isolated exercises i.e. peck deck, and tricep kick backs consume too much time and take too long to produce results.

My workout takes 30min max 3 times a week and will give you ripped, functional all-round muscle mass.

Here's the workout:

Monday
- Weighted chins ups (underhand close grip)
- Barbell curls (beach weights ;-) everyone wants big biceps)

Wednesday
- Barbell squats
- Stiff legged deadlifts (do not lock your knees)

Friday
- Standing Barbell Press
- Weighted Dips

During this workout, make sure you aim for 3 sets per exercise and aim for 5 reps with 3 reps as a minimum per set. Once you can achieve 5 reps for each set you need to up the weight. Try increasing it by 2.5kg each time you hit 5/5/5 reps.

Also, it's very important to rest for 3min between sets. Lifting this kind of weight will exhaust your muscles so you need recovery for the next set.

Now obviously your diet is important and the simple rule is just make sure you're eating plenty of protein in your diet, subject to the amount you eat will dictate the muscle size you achieve. However even eating just 3 average sized meals a day will still result in increased muscle gains (for most individuals). Foods to accommodate should be plenty of eggs, fish, meat and fruit for energy pre-workout (simple, natural, effective and will transform you into a muscle rippling beast!)

Oh yea, remember to get plenty of sleep, ideally 8 hours a night. It'll make a big difference.

Google exercises for more info or email me at lneal2@gmail.com and I will be happy to help.

Follow this simple program and you'll make heads turn and meat heads tremble.

Be better, live superhuman!