The Lean Mass Stack & Program

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Everyone wants to build muscle, lose fat, and get ripped. The problem is that while the thought of adding a few pounds of lean muscle is extremely appealing, the idea of having to “bulk” in order to build that mass isn’t so savory. For decades common mass gaining advice is that in order to build size, you have to eat loads and loads of calories to supply your muscles with enough calories to repair and grow bigger. This is what is known as the classic “bulk.”

 

The problem with the classical bulking mentality is that it’s an excuse to overeat all in the pursuit of bigger and better gains. In reality, all that extra eating does is pack on a lot of unwanted fat which you’ll inevitably have to burn off later during a “cutting” cycle. Fortunately, the days of endless bulking and cutting cycles are over with the advent of the lean mass program.

 

The lean mass program is a “lean” bulking program where you will eat just enough calories to support recovery and spur muscle growth, but not so much that you start accumulating a ton of unsightly body fat. Building lean mass is a strict science that involves tightly monitoring nutrition, supplementing with the right products and the right time, and training your ass off in the gym!

 

The Lean Mass Program can be used by anyone and everyone, regardless of training experience, gender, or body type. With the right tips, tricks, and tools at your disposal, you can easily build muscle, burn fat, and sculpt the body you’ve always wanted!

 

Here’s how to do it:

 

Eating for Lean Mass

 

In years past, the recommendation would be to follow the “see food, eat food” diet where you essentially eat anything in your sight from morning until night all in the pursuit of monstrous gains. That’s not the way to lean mass...it’s the way to a lot of unwanted mass.

 

Eating for Lean Mass involves some precise calculations on your part, and a good bit of tracking, too. Begin by calculating your total daily energy expenditure (TDEE). This provides the number of calories you need to eat on a daily basis to maintain your weight. Eat at this level each and every day, and you will neither gain mass or lose fat. You’ll just maintain.

 

To build lean mass, take your TDEE and tack on another 250 calories. This provides just enough nutrition for your body to repair broken down tissue and a little extra to support growing lean mass, with none spared for storing fat. Ideally you want to be gaining around 0.5 lbs per week. If after a couple weeks of eating at TDEE+250 you’re still not gaining, add another 100 calories to your total, and at this point, the number on the scale should begin to trend upwards.

 

As for macronutrient breakdown, you’ll split your macros according to the following guidelines:

 

  • Protein = 1g per pound of bodyweight

  • Fat = 0.5g per pound of bodyweight

  • Carbohydrate = the remainder of your calories after accounting for protein and fat

 

In line with this, make sure to consume an adequate amount of fruits and vegetables so that you’re micronutrient needs are covered in addition to your macronutrient needs.

The Lean Mass Stack

 

  • Primavar

    Primavar is the ultimate, all-natural mass building supplement. Each serving of Primavar delivers 125mg of laxogenin, a naturally-occurring steroidal sapogenin documented to enhance protein synthesis by as much as 200%! It’s also incredibly beneficial for reducing soreness and accelerating recovery.

    Lean Mass training is hard work, and Primavar is there to support and enhance your training and recovery.

    Consume one serving in the morning with breakfast, and another serving in the evening with dinner.

  • Intracell 7

    Carbohydrates are often demonized these days as nothing more than fat-generating goblins. In reality, carbohydrates fuel performance and help prevent muscle breakdown during training.

    To perform at your best, you need to supply your body with the best form of readily  usable fuel, and that comes by way of Intracell 7. Using a duo of rapid-digesting carbohydrates in Cluster Dextrin and Palatinose, Intracell 7 supplies the instant energy you need before and during your workout to power your performance. Also included are a full spectrum of essential amino acids to support tissue repair and electrolytes for hydration support.

    Consume one serving of Intracell 7 with your pre workout and consume another serving during your workout, sipping during your rest periods.

  • Primalog

    Primalog is your carbohydrate wingman. Following intense training, insulin sensitivity is at an all-time high, which is primetime for you to consume the majority of your carbohydrate total for the day.

    Consume one serving of Primalog immediately post workout, then follow up with a meal containing 50-100g of carbohydrate 20-30 minutes later. Primalog will shuttle those tasty carbs into your muscles and keep them from turning to fat.

  • EAA Max

    You muscles demand all nine essential amino acids in order to repair and grow lean muscle tissue, so why you would ever want to supplement with only a BCAA supplement is simply bewildering.

    Primeval Labs has created the ultimate muscle-building amino acid supplement in EAA Max. It’s downright delicious and supplies all the raw materials your body needs to build lean mass.

    Immediately following your workout, consume one serving of EAA Max to flood your muscles with the EAA’s it needs to kickstart recovery and growth!

 

Tips to Build Lean Mass

Optimize Protein Intake

 

Common bodybuilding lore is that in order to build muscle you have to eat heaping piles of protein. That’s simply not the case. Research has shown that overfeeding on protein has no extra benefit in terms of building muscle.[1,2]

 

Consume 1 gram per pound of bodyweight every day. Ideally, you’ll space your protein intake evenly throughout the day to maintain a steady and constant influx of amino acids in the body to support muscle growth and repair.

 

Track Everything

 

Diet, sleep, training, weight, and stress -- keep a close eye on each of these and record them either in a notepad or on your phone. Tracking is the key to success. It tells you when to progress with your weight training and whether or not you need to fit in some extra calories at the end of the day. It’s only by recording where you are and what you’ve done that you’ll know where to go.

 

Prioritize Recovery & Sleep

 

Rest, recovery, and sleep are just as important to reshaping your body as is diet and training. You see exercise isn’t what builds muscle. It breaks muscle down, and in the process also releases cortisol, the stress hormone, which accelerates protein breakdown.

 

If you’re over exercising, under eating, and not getting enough sleep each night, you’re setting yourself up to not only lose a lot of muscle mass, but also encourage your body to store a lot of fat too!

 

Make sleep a priority. Get at least 7-8 hours of sleep every night. If there’s a rest day on the schedule take it, the schedule is laid out as is for a reason.

 

Supplement Smart

 

You don’t need a laundry list of supplements to build muscle and strength. In fact, you don’t ever need any supplement for that matter. Supplements are there to enhance your training and recovery. They cannot take the place of a proper diet and intense workout though.

 

For that reason, we’ve created the Lean Mass Stack to only include the bare essential you need to optimize performance, enhance muscle growth, reduce soreness, and accelerate recovery. Sure, you can make gains without these products, but with them, the process is considerably easier, and less painful, too!

 

Lean Mass Training Program

 

The Lean Mass Training program is a 6 week program designed to build lean muscle, increase strength, and keep body fat at a minimum. Although we state this is a 6 week program, you could easily extend it to 8,10, or 12 weeks. As long as you’re making gains and building lean mass, there’s no reason to change things up!

 

You’ll be using a combination of drop sets, supersets, trisets, and a variety of other training methods to push your muscles to the brink and then a little bit further.



Monday - Legs

Exercise

Sets

Reps

Rest

     

Squats

4

8-10

60 sec

     

Hack Squat

3

10-12

60 sec

     

Stiff Leg Deadlift (superset with step up)

3

8-10

0 sec

     

Step Up

3

10-12

90 sec

     

Walking Lunges

3

15 / leg

60 sec

     

Standing Calf Raises (toes elevated on plates) superset with seated calf raises

2

20

0 sec

     

Seated Calf Raises

2

20-30

60 sec

     




Tuesday - Chest & Shoulders

Exercise

Sets

Reps

Rest

     

Bench Press

4

8-10

60 sec

     

Incline Dumbbell Bench (drop set on last set)

4

10-12

60 sec

     

Hammer Strength Shoulder Press (triset with next two exercises)

3

10-12

0 sec

     

Seated Lateral Raises

3

10-12

0 sec

     

Rear Delt Raises

3

15-20

60 sec

     

Push Ups

2

Max Reps

60 sec

     

 

Wednesday - HIIT Conditioning



To build lean mass, we’re going to do a bit of maintenance cardio to ward off any possible chance of fat gain. That means doing some high-intensity interval training. Performing this type of cardio won’t eat into your gains or hinder your recovery. It will burn fat and support your lean mass building goals.

 

Intervals can be performed on a bike, rower, with bodyweight exercises, or even outside running sprints. Choose which method you prefer and get after it!

Warm Up:  2 minutes


30 seconds all-out (“maximum”) effort

75 seconds low-medium effort

 

Repeat for a grand total of 8 rounds

 

Cool Down: 2 minutes

 

Thursday - Back

Exercise

Sets

Reps

Rest

     

Bent Over Row

4

8-10

60 sec

     

Wide Grip Pull Ups

4

10-12

60 sec

     

Hammer Strength Row

3

10-12

0 sec

     

Seated Lat Pulldown

3

10-12

0 sec

     

1 Arm Dumbbell Rows (superset with DB pullovers)

3

10 / arm

0 sec

     

DB Pullovers

3

12-15

60 sec

     

 

Friday - Legs

Exercise

Sets

Reps

Rest

     

Deadlift

4

8-10

60 sec

     

Leg Press (triple drop set last set)*

3

10/10/10/10

60 sec

     

Leg Curl (superset with leg extension)

3

8-10

0 sec

     

Leg Extension

3

10-12

60 sec

     

Goblet Squats

3

15

60 sec

     

Calf Raises

3

15

60 sec

     

*Note: For the triple drop set, perform a hard set of 10, then strip a plate off each side and perform another 10 reps. Do this two more times for a total of three drop sets, then get someone to help you off of the machine, because you’re going to need it!

Saturday - Biceps & Triceps

Exercise

Sets

Reps

Rest

     

Close Grip Press (superset with chin ups)

4

8-10

0 sec

     

Chin Ups

4

10-12

60 sec

     

Rope Pushdown (superset with rope hammer curls)

3

8-10

0 sec

     

Rope Hammer Curls

3

10-12

60 sec

     

EZ Bar Skullcrushers

4

10

0 sec

     

EZ Bar Curls

4

10

60 sec

     

 

References

 

  1. Antonio, J., Peacock, C. A., Ellerbroek, A., Fromhoff, B., & Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition, 11(1), 19.

  2. Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition, 82(1), 41-48.