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Bodybuilding Workout Routines for Lean Mass

There are a variety of bodybuilding workout routines available, and all of them offer different kinds of benefits. Depending on the needs of your body, one workout might work better for you than the other. As such, the thing you have to be most worried about is finding the one that works best for you.

If you’re having a hard time deciding then there a lot of different programs that you can choose from. This article will contain the pros and cons of a couple of different bodybuilding workout routines that will help you build up your lean muscle mass.

5 X 5 Program

This is a program that is fairly popular, not only for its ability to promote lean muscle but also because it helps boost up a person’s strength. In any case, the program is made to specifically target specific muscle groups inside of your body in one workout. The name of the exercise routine comes from the number of sets and repetitions that you are required to do.

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In some occasions, it might be necessary for you to minimize some of the sets or repetitions, especially for beginners or for anyone who has been known to struggle with recovering from intense workouts. Make sure that you are keeping track and resting properly.

The Good:

  • Full body workout that will stimulate your whole body
  • Increase in testosterone production
  • Extreme muscle mass growth
  • A workout that you can feel is working

The Bad:

  • Is not something for a beginner
  • Could lead to overtraining
  • Requires at least 3-6 months of lifting experience
  • The energy drain does not allow for other exercises or any other athletics

German Volume Training


Now if we’re comparing the the German Volume Training with the previously mentioned 5 x 5 training, then the main difference lies in the intensity. If you compare the two, the German Volume Training generally has a higher set of training repetitions.

Whereas the 5 x 5 training is set at 5 repetitions, the German Volume training requires an even more intensive 10 repetitions. The reason for such a high repetition is because, unlike the 5 x 5 training, the German Volume training only requires for you to workout 2 muscle groups per day, and only for three days of a week.

Focusing on specific muscle groups will allow you to work more intensely on said muscle groups, whilst simultaneously allowing the others to rest. The workouts are meant to be separated to once every other day, with the whole weekend reserved for rest.

The Good:

  • Builds muscle quickly
  • Allows your body to recover by allowing you to focus on certain muscle groups at a time

The Bad:

  • Requires a good high-calorie diet  
  • Burns energy real quickly
  • Energy drain will affect your capabilities to perform other exercises and athletics
  • This is focused more towards building muscle, rather than actual building of strength

The FST-7 Training Program

This particular training program deviates a little from the ones that had previously been mentioned. To be specific, this training program doesn’t really specify the repetitions and sets that one needs. Instead, it focuses more on making sure that you have worked out a specific part of your body that will boost up your ability to build up muscles faster.

The name of the program stands for ‘Fascial Stretch Straining,’ which specifies the part of your body that you are meant to stretch out in order to promote the aforementioned muscle growth. It is called the fascia tissue, and it can be found wrapped around your muscles- as well as through other parts of your body.

Stretching out this tissue will lead to a considerable increase in muscle growth, as your body opens up to allow more of the necessary vitamins and nutrients that it needs to maintain and build up said muscles.

This program requires larger reps and sets, which would definitely help you build muscles, but doesn’t necessarily help you in getting stronger. If only because you won’t be able to lift anything too heavy when going through said exercises.

Much like the programs mentioned previously, this is one in which you would have to be very careful in making sure that you are letting your body recover properly. Unrestrained workout requirements might lead to difficulties in keeping your whole body equally toned, so you should also keep track of the muscle groups your work on.

The Good:

  • An increase in general flexibility
  • Unspecified workout requirements give you freedom to work on the muscle groups that needs work
  • High repetitions and sets leads to effective muscle growth
  • Will lead to a higher metabolic rate

The Bad

  • Not something for someone that has problems with recovery
  • Will require a proper diet
  • Body will have to adapt to the program slowly

Full Body Workouts


This is similar to the 5 x 5 program, in that you are meant to work out your entire body. However, if you want to be able to commit to an actual full body workout,  you will have to effectively work on each muscle group directly.

In such a case, you’re going to have to be careful and work on every muscle without overtraining yourself. You can also add in a couple of isolated exercises in order to further define your muscles.

The Good:

  • Unlike other programs, this is a lot more suitable for beginners
  • Variations can be made based on your own needs

The Bad:

  • It’s not particularly good for working out specific parts of your body
  • Can be time consuming


In the end, any of the programs mentioned here have equal chances of working for you and not working for you. Once again, it all depends on your needs, and how you envision your body to appear. If you would like to be able to work on separate muscle-groups at a time, then the German Volume Training might work well for you.

On the other hand. the 5 x 5 training would work best if you’re looking to not only bulk up but build up your strength as well. Consider the differences between each program. There are many things that you can try out for yourself, each of them offering different benefits.  

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