- Are you looking to bypass the BS and to truly build some lean muscle?
- Are you trying to dial in your training to finally get some real life results that last?
- Do you get sick and tired of training and not seeing any progress in your physical body?
- Are you focused and ready to pursue your fitness, but just need some simple and effective guidance?
These are common questions concerning the pursuit of results oriented fitness and building lean muscle, but I’ll go through the tried and true checklist here that I guarantee will help you to pack on some lean muscle mass. Trust me…this formula will bypass the BS!
I’m reassuring you that these methods have been field tested and proven and having been a strength coach now for over 17 years I’ve had plenty of evidence to show for it.
Building Lean Muscle
If you want to build lean muscle you’ve got to progress your strength…period. The only way to do this is through and intelligent plan of steadily escalating your volume and intensity of work for a given movement. This is known as progressive overload.
To put it in simple terms if you can do 10 push-ups now then what are you going to do to be able to do 15, or 20 push-ups a few weeks from now? The only way you can improve on building strength is to include more reps, or more intensity (resistance and tension).
Prioritize multi-joint movements and lifts
In order to build lean muscle mass you’ve got to train in order to stimulate your big muscle groups. This comes from performing multi-joint movements and lifts. Multi-joint means what it sounds like where you include lifts and exercises that include more than one joint which in turn stimulates more than one muscle group.
So in this scenario your squat exercise would take priority over your leg extensions (single joint movement) to build the strength of your legs and improve your overall movement. In this example squats are going to help you to pack on more lean muscle than leg extensions ever will.
If you’re more physically active particularly with strength training you’re going to need to make sure you’re getting enough protein in your body to ensure recovery. If you’re vigorously active and training 4 to 6 days a week then you need to make sure you’re taking in about 1 to 1.5 grams of protein per pound of bodyweight.
You need the increase in protein so protein synthesis can take place and speed up the recovery process of your body after the stress of physical activity. If you’re deficient on your protein intake you’re not going to fully recover and you’ll degrade your lean muscle results.
These days with all of us having busy schedules and busy lifestyles there are going to be days when both you and I need to get in some time efficient training.
One way to do this is with HIIT (High Intensity Interval Training). The idea with HIIT is to pick one or two exercises that can stress your body and perform that movement with as much speed and effort as you can for a designated amount of time, or reps.
One example of HIIT might be to perform sprints. Sprinting is a simple and effective way to elevate your perceived exertion during the working interval. Once you perform the working interval you allow for an active recovery before performing a subsequent set.
A good example of an intense HIIT workout would be the following…
Sprints: 10×100 yard sprints =For a total of 1000 yards!
If you expect to build lean muscle you can’t be dehydrated. Hydration speeds up the process of recovery and reduces the incidence of muscle cramping.
Adequate hydration will also strengthen muscular contractions and quicken the response of the muscle firing. So how many ounces of water should you drink a day?
Well this answer used to be one size fits all, but that’s not a practical measure to follow. This depends on your size, activity level, and the heat factor which may speed up the loss of fluid.
So to give you an example I’m vigorously active, I weight about 183 lbs., and I live in Georgia which can be very hot and humid during the summer.
So during the summer months I’m consuming about an ounce of water per pound of bodyweight, or about 180 ounces to get in my fluids. This seems like a lot, but over the course of a day and sweating for hours it’s really not as much as you’d think.
If you expect to build lean muscle you need to get in those Z’s. Your body goes through some serious recovery during sleep as it’s repairing itself from the day’s activities.
During sleep your body is producing growth hormone and protein synthesis is taking place (provided you consume protein prior to sleep). The recovery you derive from sleep will also aid in your mental focus and overall awareness so that you can more effectively attack the following day.
An optimum range of sleep would be between 7–8 hours.
Building Lean Muscle: The Takeaway
If you’re serious about building lean muscle then you have an overall outlook here to follow in order to do it. Of course if you need help with the details then there are other things you can do to really speed up your progress. Just let me know if I can help.
Are you applying all 6 of these steps to your own pursuit of building lean muscle?
Are you making the progress you want with your current training?
Post up and share here below in the comments.
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