Can you give me advice for a good workout routine for lean muscle gain?

Hi Richard,

First of all, by "lean muscle", you seem to mean gaining muscle without gaining any fat. This can be done in the first year or two of proper, heavy training but after those first few years, unless you have amazing genetics, you'll have to break up your training into "gaining" phases and "cutting" phases.

Many people and companies claim you can achieve the Holy Grail of gaining muscle and losing fat but in reality, studies tell us this only happens in people who are fairly new to training, those who increase the quality, intensity or volume of their training or those on anabolic drugs.

During the gaining phases, you'll have to eat more calories than you're expending to provide the raw materials to gain muscle and therefore you'll almost certainly have to gain some fat along with the muscle.

For a simple, proven guide on how to achieve this, see the following answer to a previous question:

http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid

To gain muscle most effectively, you have to stick primarily to the basic, heavy, compound exercises. For the most effective exercises to gain quality mass, see the previous answer:

The best exercises to build all round mass?