For example, Liu started by doing 12 reps of 30 pounds on the shoulder press and now does 10 reps with 66 pounds. He also added almost 70 pounds to his bench press with this method.

If you want to sculpt lean, defined legs, strength training is the key. Performing exercises like lunges, deadlifts, squats, and leg presses fires up major muscle groups in your legs.

Lean body mass is defined in the study – published in the journal Alcohol Clinical and Experimental Research – as one’s total body weight minus fat.

Currently, research suggests there are three dominant body types, known as somatotypes: ectomorph (long and lean; little body fat or muscle) mesomorph (well-defined muscles; more muscle than body fat) ...