Gain Lean Muscle Mass
How do you gain lean muscle mass? This question gets a lot of attention on the internet, and many theories have been argued suggesting how to accomplish this elusive task. However, the way you gain muscle does not need to be overly complicated. Many gurus have attempted to explain the science behind how to gain lean muscle mass, but it is not necessary to understand all of that to effectively gain the muscle you want.
Lift Big to Get Big
The first concept to understand to gain lean muscle mass is to lift heavy weight when exercising. The term “heavy” is relative but you should strive to complete four to six repetitions per set. Find a weight that you can only lift 8 to 10 times, and then perform sets of 4 to six reps with that weight. This will give you an idea of how heavy to lift.
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The number of sets can be anywhere from 4 to 20, depending on your fitness level and how much time you are willing to dedicate to building muscle. Start with four and work your way up from there. Make sure you keep adding weight as you get stronger. If you can lift the weight more than 10 repetitions, then it is time to add weight until you get to the weight that you can only lift 8 to 10 times.
Your workouts should focus on compound lifts. Compound exercises focus on more than one muscle group at a time. Theses include dead lifts, squats, pullups, pushups, power cleans, military presses, etc. You can use body weight exercises, just use the same guidelines for lifting heavy. You may need to use one arm pushups, one leg squats, and hand stand pushups.
You must keep challenging your muscles to gain lean muscle mass. If you are not getting the results you want, you may not be working your muscles hard enough to get the muscle mass you are looking for. A great way to make your workouts more intense is to shorten the time between sets. Set a timer for 10 minutes and try to complete one set for each minute. Once that gets easier try to complete 11 sets in 10 minutes, or just add weight to the lift. Continuing to challenge your muscles will stimulate muscle growth.
Recovery time
When lifting heavy, you will only gain lean muscle mass if you give your muscles the time they need to repair. Otherwise, you are just breaking down muscle and not giving them the chance to grow. If you are sore, it is probably too soon to work that muscle group again. Usually a minimum of 48 hours, but if you are still sore then wait one more day before hitting the same muscle group again.
Soreness is your body’s way of telling you that it is still healing. A little soreness is okay, but learn to listen to what your body is telling you. Injury is just waiting for those who do not give their bodies the time it needs to heal.
Proper fuel
The last key to gain lean muscle mass is to eat the right kinds of food. Protein is the fuel that your body needs to repair and grow muscle tissue. Lean meats such as chicken, turkey, lean beef, eggs, and skim milk are good sources of protein. Eat plenty of fresh fruits and vegetables, plain oatmeal, and other healthy options to give yourself enough fuel to complete the workouts.
Start keeping track of you food intake in a daily food log. This will be enlightening to see how much or how little good healthy food you are eating. You will not build lean muscle if you don’t eat healthy. You may get stronger, but if you don’t make good nutritional choices, you will either get fatter or you will see very little muscle growth.
Stay motivated
There is nothing magical about learning to gain lean muscle mass. But it will take commitment to make it happen. The results come from consistently exercising, eating right, and getting enough rest. If you continue to follow these guidelines, then you will get the results you want.
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