Most of those wanting to build massive arms reach for the dumbbells and bust out curl after curl after curl. One of the most important aspects of weight training and building muscle is giving your muscles enough time to recuperate.
In order to build lean muscle you need to combine the three essential components of: Resistance training, adequate nutrition and adequate rest and recovery.
To build lean muscle, you first need to break the muscle down so that it can repair itself and make itself bigger and stronger. There are many different forms of resistance training, but your best bet to build lean muscle, is performing compound exercises such as squats, deadlifts, pull-ups and the bench press.
Compound exercises such as these are ideal for building lean muscle mass as they work all your major muscle groups and allow you to use the greatest amount of weight possible.
You see maximum benefit when you perform exercises that involve more of your major muscle groups, as the more muscles you involve, the more hormones you will produce which will lead to greater muscle growth.
The four exercises mentioned above will work you legs, chest, shoulders, back and arms, not to mention your core muscles. The next key component of discovering how to build lean muscle, is understanding the nutritional requirements to do so. This means that you need to be getting plenty of rest, because if you aren’t resting than you are not repairing and not building any lean muscle – Simple as that. Just enter your details to get this FREE guide and BONUS emails packed with muscle building tips.


This month I'm going to touch on how to effectively build mass and how to avoid the pitfalls. In order to build solid muscle, you have to incorporate a few necessary factors in your lifestyle. Eat quality food - To build muscle mass and density, you need to eat whole food rather that processed junk, which just sits in your system and weighs you down. Use free weights over machines - Free weights are more effective for building muscle, as they cause all the stabilizers to come into play, forcing you to use balance and form, and putting you in a natural position to execute the movement properly. Employ compound movements - A compound exercise is a multi- joint exercise, where all the muscles and joints of that specific area are called upon to execute the movement.
Utilize proper form - I don't care how much you can lift, it means nothing if your form is bad.
Supplement accordingly - When you want to build muscle size and quality, you should supplement to support that. Keep training to a minimum - When it comes to increasing your muscle size, sometimes less is more. Vary your training when needed - While minimal training with low repetitions and sets and heavy weight builds mass, power, and strength, you will eventually hit a stalling point. There could be another whole article on nutrition for building lean muscle, but lets take a look at some of the fundamentals. Well that is a highly debated topic and can depend on a few factors, however most experts agree that its at least 7-8 hours of sleep a night, so make sure you are at least getting that.


Hopefully this has given you an overview of what’s required, but this was of course at quite a high level, so be sure to check out all of our articles at Muscle on the Double to cover these in more detail. You must supply your body with sufficient calories and macro nutrients so it can perform in the gym and prompt muscle recovery. They allow you to focus on strength and power to build muscle and density because you can handle double the workload. If you have to use your entire body or other muscle groups to move the weight, the poundage is too heavy and your form is poor. When you are in your mass building phase, take two minutes rest between sets to ensure proper recovery so you can put an additional 100% into your next set. Quality supplements that aid in muscle building and strength are creation, glutamine, and whey protein. The truth is that the gym is where you are breaking the muscles down, but it is while you are resting that your muscles are repairing themselves and becoming bigger and stronger. A compound movement allows several different muscle groups to come into action, permitting you to lift heavier poundage and is best suited to pack on mass. Building lean muscle doesn’t mean that the only thing you can eat is protein though, Here are some examples of what you should be doing.



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