Building muscle while staying lean requires more than just consistent training—it’s a strategic balance of smart programming, effective exercise selection, and calculated nutrition adjustments. In today’s breakdown, I’ll walk you through a full upper-body workout session, discuss advanced training techniques, and share my current dieting approach to maintaining a tight, full-looking physique without a traditional bulking phase.
Post-Workout Nutrition: Keeping It Simple and Effective
After finishing an intense gym session, my post-workout meal stays classic: lean chicken breast and rice. While some might call it a “bro meal,” it’s a reliable way to replenish glycogen and support muscle recovery. Keeping the meal simple ensures quick digestion and optimal nutrient delivery to muscles.
For anyone struggling with recovery, pairing a fast-digesting protein source (such as chicken or whey protein) with a moderate amount of carbs can significantly boost muscle protein synthesis. Fats are kept low in this meal to avoid slowing digestion.
Full Workout Breakdown: Exercise by Exercise
Here’s the exact structure of the workout, including key cues to maximize muscle growth.
1. Barbell Bench Press – 3 Sets of 4 Reps
The session started with heavy bench pressing, working at roughly 75% of one-rep max. The focus was on maintaining controlled bar speed and clean technique rather than pushing to failure.
- Key Performance Cues:
- Create a stable arch by mobilizing the thoracic spine beforehand (foam rolling the upper back works wonders).
- Engage the lats and keep elbows tucked at ~45 degrees for shoulder protection.
- Drive through the heels while keeping glutes tight for better bar stability.
Regularly addressing mobility and scapular stability is crucial for longevity in pressing movements. Simple pre-bench warm-ups like band pull-aparts and external rotations can drastically improve shoulder health.
2. Military Press + Push Press Complex – 4+4 Reps
Next was a shoulder strength and power complex. We started with four strict military press reps (no leg drive, pure shoulder and upper chest work), immediately followed by four push press reps where a slight knee dip helped drive the bar overhead.
- Why Use This Technique?
Strict presses build raw shoulder strength, while the push press allows for a few extra assisted reps, creating an extended set that pushes past normal fatigue. - Who Should Use It?
Only intermediate to advanced lifters should attempt this. Beginners should first master the overhead press with strict form before introducing momentum-based variations.
3. Slow Eccentric Dips – 3 Sets of 8 Reps
Dips are a powerhouse movement for chest and triceps hypertrophy, and emphasizing a 3-second lowering phase increases muscle tension dramatically.
- Cues for Safety and Maximum Stretch:
- Lower only to a comfortable depth to avoid shoulder strain.
- Keep elbows slightly tucked instead of flaring them wide.
- Explosively push back to the starting position after each slow eccentric.
Using a weighted dip belt (I used a 60-pound dumbbell) can further overload the movement once bodyweight dips become easy.
4. Triceps Pushdowns – 3 Sets of 10–12 Reps
An isolation movement to finish off the triceps after heavy pressing.
- Form Tips:
- Keep the torso upright; don’t lean forward excessively, which turns it into more of a chest or delt movement.
- Focus on squeezing the triceps hard at the bottom of the movement.
- Use moderate weight—chasing heavier loads usually sacrifices proper form.
5. Lean-Away Cable Lateral Raise – 3 Sets of 12–15 Reps
This variation, sometimes called the Egyptian lateral raise, increases the tension on the lateral delts through a larger range of motion.
- Progressive Overload for Lateral Raises:
Lateral raises are notoriously hard to progressively overload because form tends to break down when weights get too heavy. Instead:- Experiment with tempo changes (e.g., slow eccentrics).
- Maintain constant tension by stopping just before the arm rests fully at the bottom.
- Focus on feeling the delts rather than moving the heaviest weight possible.
6. Long-Lever Posterior Pelvic Tilt Plank – 3 Sets of 30 Seconds
Instead of a standard plank, this advanced variation makes the core work significantly harder.
- How to Perform It:
- Move elbows slightly forward so they’re under your eyes.
- Squeeze glutes to tilt the pelvis posteriorly, shifting tension directly into the abs.
- Keep the body rigid and avoid arching the lower back.
Even advanced lifters will find this variation challenging.
Current Nutrition Strategy: Staying Lean Yet Full
Instead of following a traditional bulk-cut cycle, I’m experimenting with a different approach to maintain a lean, muscular look year-round.
1. Adjusting Protein, Carbs, and Fats
Over the holiday season, I tried an unconventional method: lowering protein intake slightly while increasing carbs and fats.
- Why This Works for a Lean Physique:
Increasing carbs fills muscle glycogen stores, while higher fats can enhance intramuscular triglycerides. Together, this creates a “fuller” look, pushing against the skin for better muscle definition.
This strategy only works well if body fat is already relatively low (below ~12% for men). Those carrying more fat won’t see the same visual effect.
2. Mini-Cuts and Refeeds
Rather than staying in a strict deficit or full surplus, I plan to cycle between short dieting and refeeding phases:
- Mini-Cuts: 3–4 weeks of moderate calorie restriction to tighten up.
- Refeed Phases: 1–2 weeks of higher carbs and fats with slightly reduced protein to refill glycogen and restore fullness.
This cyclical approach balances performance, recovery, and aesthetics far better than traditional long-term bulking.
3. Why Not Bulk Heavily?
For natural lifters, aggressive bulks often lead to excessive fat gain, requiring long cutting phases that can reduce muscle fullness and strength. By maintaining a leaner look year-round, training performance remains high, and the physique stays sharp without drastic dieting later.
Key Takeaways
- Stick to Fundamental Movements: Barbell presses, dips, and lateral raises remain staples for building an aesthetic upper body.
- Use Advanced Techniques Strategically: Extended sets, slow eccentrics, and tempo manipulation add intensity without sacrificing form.
- Train the Core Intelligently: Simple modifications to standard planks can dramatically improve abdominal activation.
- Experiment With Nutrition: Short mini-cuts and refeed cycles are effective for staying lean while keeping muscles full.
This workout and nutrition approach is ideal for lifters who want to build strength and size without sacrificing definition. By focusing on progressive overload, clean technique, and smart dietary adjustments, you can maintain a lean, muscular look year-round.
