Lean Muscle Now: How to Build Muscle Mass

How to Build Muscle Mass

Taking Your Training to the Next Level

Building lean muscle mass takes more than just the right level of resistance training. While weight training serves as a critical foundation to increasing muscle mass, it’s really only the first step. Let me explain…

In order to gain lean muscle mass, your muscle tissue first needs to be put under some sort of tension. It needs to be engaged, usually repeatedly, to a high degree. This essentially causes the muscle tissue to stretch and tear. When it repairs itself, it builds new tissue, essentially “filling in the blanks” and increasing the overall size and density of the muscle.

For this reason, weight training is the first step in your muscle building efforts. You need to hit the weights hard and you need to hit them often. The usual results are usually seen with a 4-5 days a week weight-training regiment at a minimum of 40 minutes per workout.  Check out many celebrity workouts and get some extra motivation here: Workouts & Motivation Photos WomenWorkouts & Motivation Photos for Men.

You can definitely increase your effort depending on your goals, but make sure you’re giving yourself enough rest. Allowing your muscles to repair themselves during this time is key to seeing results.

But once you get your routine down, there’s a lot more you can do to build muscle mass…

How to Build Muscle Mass

Increasing your protein intake is an essential step in the muscle building process. If you talk to any bodybuilder they’ll tell you that they eat for their muscles – meaning they’re consuming more protein and calories overall in order to see real results.

Protein contains the building blocks needed for new muscle tissue (amino acids), while an increased caloric intake is required to support the energy needed for lifting weights and building new muscle.

You can increase dietary protein in a number of ways. Lean meats like chicken, fish, and turkey contain the greatest variety of amino acids, which means better overall support. Eggs, dairy products, and beans are also great options.

I also recommend starting your day with a protein shake using a high quality protein supplement like Optimum 100% Natural Whey which is devoid of any artificial sugars and is nice and plain so it doesn’t have other ingredients which can upset your stomach.

Your next step is increasing your amino acid support. These supplements are relatively inexpensive but very effective in helping with recovery. Optimum BCAA 1000 Caps and Optimum Glutamine are your best options to start with, and you’ll notice significant improvements to your muscle recovery within a few weeks.

The next thing you need to consider is Creatine.  Creatine helps you build muscle mass by improving muscle endurance and strength, meaning you’ll get more out of every pump AND experience better recovery.  My top pick for Creatine supplements is Fusion Purple K. Many have experienced serious gains in muscle mass by using this on a regular basis.


Whatever you do to build muscle mass, make sure you consider these supplemental options. They can have a huge impact on your results!

Have any questions or feedback about How to Build Muscle Mass? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi

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