What exercises will build lean muscle?
Posted in Lean Muscle on 12. Mar, 2010
So I do distance running in indoor track, and I’m trying to get skinnier.
The only problem is, im afraid that I might end up building bulky muscle, and thats not what I want.
Any suggestions on how to build lean muscle? Like what foods should I eat or what excersises should I do?
Thanks!
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running is great for building lean muscle. also, if you want to work out, do lost and lots of reps, but almost no weight. and don’t eat anything with too many calories. and lean chicks are hott so keep at it
First place you are not going to get bulky male type muscles unless you are taking tons of male growth hormones, and steroids. Your nature female hormones will prevent that.
If you are interested in toning and conditioning primarily just do circuit training which involves one set of each exercise with medium to light weights and a high reps. and not resting between exercises. Then vary your exercises {working the muscle group a different way} to avoid muscle assimilation. And only workout three to four times a week to give your muscles recovery time.
Like on Monday:
Set ups one set
lat pull down narrow
leg extension
bench press (chest press with machine)
leg curl
Military press (shoulder press with machine)
squats ( no more than ninety degrees on knees to prevent blowing out a knee)
bicep curl
bent over row
dead lift
upright row
tricep press (French press)
Wednesday:
Roman sit ups
reverse lat pulldown
hip adduction
butterfly (chest fly with dumb bells)
hip abduction
behind the neck press or 4 count with dumb bells
leg press
hammer curl: keeps the bicep muscle from looking knotted up:
dead lift
tricep dips
On Friday:
leg raises:
decline bench press angle down 45 degrees:
squats no more that ninety degrees on knees
miltitary press
calf raises
lat pull down
upright row (standing row)
deep back extension
reverse curls
leg extension
reverse lat pull down or wide lat pull down.
leg curl
tricep push down:
Use weight you are comfortable doing 15 reps with to start. work up until you reach 25 reps then add more weight.
Or you can junk all that and get you a total gym: Note don’t buy it off info-mmercial.
You can get them a lot cheaper at Wal Mart.com. Difference between paying in the $1,000′s of info mercial and paying from around $150 to $379 + sales tax in your area. Wal Mart will ship to nearest store where you can pick it up with having to pay handling and shipping.
Bayoufitness.com carries the complete gym which is just a different brand and they also have free shipping.