Fasted Weight Training For Lean Muscle Gains

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In this post, I wanted to share my most recent fasted weight training session with you. Intermittent fasting gives you a huge advantage for building muscle while staying lean.

Now keep in mind, intermittent fasting alone will not build muscle. Fasted weight training works best with intelligent, laser focused sessions.

I recommend basing your sessions off 3 intense, low volume strength training days, to build strength and muscle.

Here’s why the fasting muscle gain benefits are truly profound…

This is My Full Fasted Weight Training Workout

All of the Kinobody Courses are structured around adding strength as quickly as possible to key lifts that build a strong, muscular, and proportioned physique.

Muscle growth is going to be triggered by progressive overload and consistently getting stronger. There’s no getting around this.

Over the course of 3 or 4 months, if your key lifts go up 45 lbs, you’re going to build muscle. If you keep your nutrition dialed in to minimize fat gain, you’re going to look damn incredible! Intermittent fasting makes it effortless to keep your nutrition in check while still enjoying the foods you love the most.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

One of the key protocols I use in my intermittent fasting workout routine to keep my training sessions intense and focused is Reverse Pyramid Training.

Reverse pyramid training sets the stage for massive strength and muscle gains because you’re always starting with your heaviest set first. While you’re fresh and fully capable.

With each set, the weight will decrease around 10% to 15%. Making it easy to still push yourself after becoming more and more fatigued.

And best of all, this should be a huge wave of relief knowing you can give your first set ALL you’ve got because you won’t have to try and replicate that set again (which makes it so easy to progress and get stronger).

Simply improving on at least one of the 3 sets is a great workout! When you’re making these strength gains, this often, that’s when your physique improves massively.

One of my favorite things about fasting is the immense mental clarity and productivity I have in the mornings. According to Neuroscientists from Yale, they claim that the brain actually operates more efficiently when you feel empty rather than full.

Ghrelin, which is a hunger hormone, activates the brain’s hypothalamus and hippocampus, allowing you to work more effectively in the gym.

Won’t I lose muscle and have no energy if I do fasted workouts?

Fasted weight training to pack on lean muscle and build an amazing body.

I have my best workouts when fasted! It may take some time for your body to get adapted to fasted workouts, but once that happens, you get a boost of energy and strength. Intermittent fasting and exercise complement each other!

In addition, fasted weight training has been shown to increase insulin sensitivity and improve nutrient partitioning. This means that your body will be more efficient at directing nutrients into muscle cells and away from fat stores. Thus training in the fasted state makes the subsequent meals more anabolic.

You would also have to fast for a very long time before having to worry about muscle loss, at least 72 hours or more.

This is why I absolutely love intermittent fasting for fat loss and building muscle.

So without further ado, let’s take a look at the intermittent fasting workout I did:

Standing Barbell Press

3 Reverse Pyramid sets

Set 1: 175 lbs x 6 reps
Set 2: 155 lbs x 8 reps
Set 3: 140 lbs x 10 reps

Sternum Pull Ups

I’m doing this exercise, because I’m still taking a break from weighted chin ups until my elbow is fully recovered. Rushing things would not be smart. It’s finally starting to get back to normal.

Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps

Of course I’m still really excited for when I do get back to weighted chins so I can use my new Kinobody Weight Belt.

Hammer Curls

With this exercise, I’m not doing reverse pyramid training. I’m going for more fatigue and less for strength. As my injury is still recovering. This is also a good way to mix things up a bit.

Set 1: 40lbs x 14
Set 2: 45lbs x 8
Followed up with 2 more sets

Lateral Raises

Rest Pause Training

Activation Set: 30 lbs x 16 reps
Mini Set 1: 30 lbs x 8 reps
Mini Set 2: 30 lbs x 6 reps
Mini Set 3: 30 lbs x 6 reps
Mini Set 4: 30 lbs x 6 reps

Cable Rope Push downs

Set 1: 145 lbs x 10 reps
Set 2: 130 lbs x 12 reps
Set 3: 115 lbs x 15 reps

If you still need an extra boost during your fasted weight training session, try consuming 2-3 cups of black coffee. This will accelerate your metabolism and reduce your appetite and have a positive effect on your strength and stamina from the caffeine.

My absolute favorite type of coffee for fat burning and reduced appetite is Fasting Fuel. I drink it everyday.

this is What Fasted workouts Ultimately Come Down To

If you’re using fasted weight training while training heavy 3 times a week and pushing for personal records, you’re going to build an incredible physique.

And intermittent fasting is going to make building muscle while staying lean a breeze. Given, you get in sufficient protein (around 0.82g per pound of bodyweight) with a balance of fats and carbs.

Lastly, make sure you’re going into the gym with a plan! You need to always record your workouts so you know what you did last week. Allowing you to improve on it this week.

Even if it’s adding 2.5 pounds (using microplates) or one more rep those small improvements add up over time. You don’t needs tons of exercises or excess volume, just laser focus on improving on the key lifts.

Are you ready to join Kinobody? Use the Kinobody Physique Builder Tool here to find the best program for your fitness goals.

Your Kino Question For The Day: How can you use fasted training to improve your fitness journey? Let me know in the comments below.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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