How to Gain Lean Muscle

how to gain lean muscle

The Essentials to Gain Lean Muscle

Gaining lean muscle mass is definitely one of the most common fitness goals out there. And while it can seem like a constant challenge, there are a few things you can do to ease the pressure – and see results in half the time.

Building lean muscle is a process that depends on a number of factors. There’s genetics, of course, as each of us is born with a different physical makeup and predisposition to lean muscle mass. There’s also the issue of natural strength and stamina, which can vary greatly from person to person and have a huge impact on weight training results.

But there are a number of other factors at play that are totally in your control. Generally speaking, they can be categorized under Diet and Exercise. Let’s take a closer look at each of these, and how to gain lean muscle mass in a serious way.

How to Gain Lean Muscle through Exercise

There’s no denying the importance of exercise in gaining lean muscle. And in particular, the type of exercise that matters most is weight training or resistance training.

So how can you do it right and make maximum gains? Let’s look at some of my best tips…

1. Choose the Right Muscle Building Workout

First thing’s first, you need to have the right muscle building workout plan. Generally speaking, if you’re trying to make serious gains in lean muscle, you should be weight training at least 4 days a week. You should also be engaging in a routine that hits all of your major muscle groups and challenges them in a serious way.

If you’re looking for some good muscle building routines, check out my recent articles Weight Training Programs for Men and Exercise Programs for Women that Kick Butt.

2. Confuse Your Muscles

Muscle confusion is also an important strategy for building lean muscle. Once you have a solid workout plan down, you need to change things up on a relatively regular basis. I recommend confusing your muscles about every 2 to 3 weeks, allowing your muscles to actually get used to your previous efforts. Doing so will help you avoid plateaus and keep seeing killer results.

To do it right, take a look at my article on Muscle Confusion Workout Routines here.

3. Allow Your Muscles to Rest

Rest is absolutely an essential factor in gaining lean muscle. Without adequate rest, you’ll never allow your muscles to heal properly, and it’s in the healing that real gains are made. Make sure you have at least 2 days a week of complete rest from weight training, and every 6 to 8 weeks, I actually recommend taking a full week of rest. You’ll see major gains from this alone!

How to Gain Lean Muscle through Diet

Although your weight training approach is important, diet is definitely key. Let’s look at how to get your diet right to gain lean muscle.

1. Eat More Protein – This one’s pretty well understood, but it can’t be understated. In order to continuously make gains in lean muscle mass, you need to eat more protein. Protein contains the building blocks of lean muscle tissue, so without it, all your efforts at the gym will be for nothing.

If you’re looking for a solid protein supplement to add to your diet, I recommend the best on the market – Optimum 100% Natural Whey. You’ll notice serious gains with this stuff!

2. Eat More of Everything – But it’s not just protein that you need more of in your diet. You need to take in more calories overall, in order to provide your body with the energy it needs to repair and build muscle tissue. Just make sure you stay healthy about it. Eat whole grains only when it comes to carbs, and cut down on the fat and sugar.

3. Add On the Amino Acids – My last big tip for gaining lean muscle is to take a good amino acid supplement. Different amino acids are found in different types of proteins, and the greater the variety in your diet, the greater the capacity for your muscles to grow in size. Luckily, there are some great amino acid supplements on the market to improve your intake.

My top 2 recommendations for amino acid supplements are Scivation Xtend, which contains the super effective branched chain amino acids (BCAAs), and Optimum Glutamine. Add these to your diet and you’ll see significant gains in lean muscle!

Have any questions or feedback about How to Gain Lean Muscle? 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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