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So you want to know how to build lean muscle and how to do it as fast as possible? Well you have come to the right place in muscleonthedouble.com and need to read on.
The 3 Fundamentals For Lean Muscle
In order to build lean muscle you need to combine the three essential components of: Resistance training, adequate nutrition and adequate rest and recovery. Lets take a look at each of these components in a little more detail shall we?
To build lean muscle, you first need to break the muscle down so that it can repair itself and make itself bigger and stronger. The way to do this is through a form of resistance training.
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. This means you will build size and strength faster than anything else.
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. In fact, these four exercises are so effective, if they were the only exercises you ever did; you would be well on your way to seeing great results. That is of course only if you also incorporate the next two components…
The next key component of discovering how to build lean muscle, is understanding the nutritional requirements to do so. There could be another whole article on nutrition for building lean muscle, but lets take a look at some of the fundamentals.
First off, nothing is for free and you can’t make something out of nothing i.e. you can’t make more lean muscle without giving yourself the fuel to do so. This means you need to increase your calorie intake.
But you don’t want to do this with just any type of calories; such as soda, sugars or other highly refined carbs that offer little to no real nutritional value. No, you need to do this with quality calories such as protein and ‘good’ fats (examples of good fats are monounsaturated fat, poly-unsaturated fat and omega-3s. Trans and saturated fats are the ones that should be avoided).
Seafood, chicken, milk, cheese, yogurt, eggs, soy and beans are all excellent sources of protein. Nuts, fish, avocados and olives are some great sources of ‘good’ fats.
Rest and Recovery
This is probably the most overlooked component of the lean muscle building equation. It’s a common misconception that you build muscle while in the gym lifting weights. 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.
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.
So what is enough rest you say? 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.
So there you have it – the 3 key fundamentals of how to build lean muscle. 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. To your muscle building success!