Lean Muscle Building For A Lean Athletic Gladiator Body

Lean Muscle Building

Where we train and diet to get that lean muscled athletic body. Strong, Lean, Healthy and Looking good in and out of your clothes.


The common advice of just sticking to the big lifts like deadlifts, squats, and bench presses is great if you just want to add muscle mass and get as big as you can.

That's how I trained for years, but as time has gone on I now prefer the more trim, angular dense muscle body type.

Gain LEAN Muscle For The Physique of A Gladiator

In movies, gladiators are lean, muscled warriors. Think of the X-shaped physique (we talked about with John Romaniello the other day) which means: lean dense muscle, broad shoulders, a narrow waist, and strong, well-developed calves.


Gladiators fought lions, tigers, bears, and each other to the death. It’s not tough to see why gladiators have been glorified in movies, and it’s no mystery that most guys would kill to have a gladiator’s strength, stamina and, above all, lean muscled physique. They had dense muscles like hardened steel springs; they had the endurance and stamina to fight for hours on end; they were, beyond any doubt, badass.


For this gladiator workout, we’ll focus on making you look like a chiseled Hollywood gladiator, but with the strength, endurance and speed of an ancient one.


So let’s take a look at some steps to setting up an effecient and effective workout for lean muscle gains that could turn you, the average guy, into a lean muscled, modern day gladiator(without all the fighting).


In the end, these types of workouts will prepare you to face any challenge, catching the eye of the new girl at the office, competeing in your favorite sport and doing everyday chores — whether it’s moving a piece of furniture or building a deck.

Get Strong and Increase Muscle Density

I am not a machine guy, if you want lean muscle gains, strength and endurance with fat loss being an added plus Barbells, Dumbbells, Kettlebells and Bodyweight exercises. I wasn’t there but I’m pretty sure gladiators didn’t have all those fancy shiny machines. I like to do my workouts in a timed superset method. As an example:


1A) Incline Dumbell Bench

1B) Barbell Snatch


I set my timer for 15 or 20 minutes alternating back and forth. Max reps are 8 low reps 3, I pyramid my weights low to high. But my focus is to the heaviest weight ( I will usually do 2-3 sets with the heaviest weight). Rest is 30-45 seconds between exercises.


So, for these workouts, you’ll be dealing with free weights, kettlebells and bodyweight. Focus on big movements that use lots of muscles at once. The snatch grip deadlift is one of my favorites.


Get Tough Train To Endure


The lean muscle is great (she loves it) the strength (functional for everyday life), but you also need endurance (should you like a gladiator ever need to throw down strength is needed but so is endurance think MMA fighters).


This is where doing your workouts in circuits come in, taking rests only when you absolutely need it. Move from one muscle group to the next without breaks. Hit the bench, dive right into rows, do some squats, then do it all over again until you’re worn out.


You’ll build anaerobic endurance and the ability to lift heavy and long without crapping out. Alternate this endurance workout with your strength workout week by week for the perfect gladiator workout.


You’ll also need aerobic endurance — strong lungs. Here is the sample interval training workout from the 5 part lean muscle gains series I posted:


Minute 1: Walk at 3.5 mph

Minute 2: Jog 7.0 mph

Minute 3: Walk at 3.5 mph

Minute 4: Jog 7.5 mph

Minute 5: Walk at 3.5 mph

…

Minute 14: Running Hard (10-12 mph)

Minute 15: Walk at 3.5 mph


I also believe in doing some steady state long distance cardio read more about it in the lean muscle gains series and as an example try this:

Get outside for a distance run:. Alternate a fast pace with a more laid-back one and throw in a few all-out sprints. Do this type of run at least three times a week. It’s the easiest way to prime your lungs for maximum effort.

If your gym has a pool, consider swimming. It’s the most aerobically intense workout known to fitness trainers, and it’ll really get your cardiovascular system in shape.

So there you have some basic’s to set up a gladiator workout. As usual the idea is for building lean muscle, strength and unstoppable endurance. Stay with me here I have alot more info, workouts and healthy eating tips coming.

Lean Muscle Building For
That Lean Athletic Hollywood Body

For more on gaining lean dense muscle and fat burning cardio check out these other articles:

1 - Building The Lean Muscled X Shaped Physique

2 - Adding Muscle To Your Shoulders