im looking to mainly to build lean muscle, not bulk. One of my buddies mentioned that he had been on a lean muscle program that had you choose three or so exercises per muscle, and than do 3 sets of 10 for the first week. Next week, same exercises, now 3 sets of 12. Every week you had two more reps to each set until your doing 3x20, at which point you up the weight and start at 3x10. Would this be a good program to build lean muscle with?
Sure. Lifting weight builds “lean muscle”.
If you are concerned about putting on fat you need to really look at your diet.
List your goals, stats, and what your nutrition looks like and maybe we can give some suggestions.
um, i thought all muscle was lean…and that it was the fat that was fat…it’s too early for this, i’m going back to bed:)
If one wants to minimize fat gain during a muscle building nutrition and lifting program there are numerous factors to consider. Your own metabolism, your caloric and nutrient intake, your exercise pogram.
If you are nails on monitoring your nutrition grams of protein, carbs and fats, counting calories, then you can build muscle and keep the fat gain to a minimum.
D
[quote]tora no’ shi wrote:
um, i thought all muscle was lean…and that it was the fat that was fat…it’s too early for this, i’m going back to bed:)[/quote]
HAHAHAHAHA!
Go purchase Christian’s ebook, great read for a novice or advanced. Diet, supps, training, its all there, plus a womans program if you cant keep up ; )
[quote]violatepropriety wrote:
Go purchase Christian’s ebook, great read for a novice or advanced. Diet, supps, training, its all there, plus a womans program if you cant keep up ; )[/quote]
I’ll check out the book, but I’m not thinking I need the women’s workout haha. I was asking because I was confused as to the concept of lean and bulk muscle. I was under the impression that if one were to train with high reps low weight and not vice versa there wouldn’t be massive gains in hypertrophy.
But it does make sense that nutrition determines all. As far as my stats and goals, im 5"7, ~158 lb.s, 12.3% BF, and my lifting routine is currently in the strength phase (5 reps, stacking on as much as I can do each respective workout).
I stray cleans and deadlifts, since I’m doing workouts that aid in swimming (Weighted dips, pull-ups, chin-ups…). Oh yea, im a competitive swimmer as well. 
[quote]dreads989 wrote:
I was under the impression that if one were to train with high reps low weight and not vice versa there wouldn’t be massive gains in hypertrophy. [/quote]
Yes, because it isn’t like people worked really hard or anything for “massive gains in hypertrophy”. It was all about the rep range. If you lift light weights, you will make less progress. Welcome to the real world.