5 Ways to Build Lean Muscle Fast – 5 Ways to Get the Body That You Want

#1 – Get rid of the junk that is in your pantry and in the refrigerator. In order to build lean muscle fast, you will have to changer you eating habits. Go to the grocery store and stock up on protein rich foods, muscle supplement shakes and keep on replacing it as you run low.

#2 – Make it a priority to never train for more than two days in a row. If you are not totally recovered from previous workouts, then you will not be able to perform your routine as effectively and will increase the chances of injury. Over-training is the number one reason for burnout and injury. You cannot expect to build new muscle when you cannot lift more weight than your previous workout.

#3 – Every three to four weeks, switch your workout routine around and basically perform your workout backwards. This will confuse your body and muscles which will increase the stimulation to each muscle group. It will prevent the dreaded plateaus that we all have encountered before.

#4 – By performing your weight training with just your body weight, you will be adding another dimension to your workout. This will allow for a greater range of motion and will work the muscles in each muscle group in a different way that they are accustomed to, thus increasing the resistance and building bigger and stronger muscle. Push ups, chin ups, leg squats, dips and pull ups should be incorporated into your workout routine.

#5 – If you find that when you start your workout you are feeling unmotivated or you are getting frustrated, then the best thing to do is to go home and plan on working out the next day. If you focus on getting bigger and stronger and not becoming frustrated then you will achieve your gaols to have the body that you want. You will not stay motivated if you become upset that you are not getting the results that you want, in turn making your workout less effective. Stay focused and motivated.

Do You Need Extra Calories to Gain Muscle Mass?

You and I have heard it a thousand times. If you want to gain muscle mass you train hard and eat big. Just as the old adage tells us that abs are made in the kitchen not in the gym, the same is supposedly true of muscle mass. It does have a simple logic that seems to make sense, but is it true. Do you need extra calories to gain muscle mass?

Muscle gain is a complex process

Science folk still don’t quite have the whole picture on what and how muscles grow. That’s great for the people who want to sell you a new solution every month, but all the reading you have to do can get a little tiresome.

But muscle gain is also a simple process

On the other hand, what we do know is that muscle gain occurs as an adaptation to the stimulus caused by increased demands on that muscle.

The stimulus is not about food; muscle is built in the gym, not the kitchen. If you want it you have to work for it. It is going to be your training program that makes the difference.

Extra energy from food is just stored as fat, not turned into slabs of muscle

If extra food turned to muscle there would be an epidemic of bulging biceps rather than widening waistlines. If you look around you’ll notice that the guys eating big to get big usually just become the chubby guys. That’s no good if you actually want to look good.

You don’t need extra calories for the kind of body you really want

Most people want to gain muscle mass to improve the look and shape of their bodies. To do this you need to ditch the bulking plan and focus on gaining the right amount of muscle in the right places. Think the look of an underwear model rather than a comic book villain.

It’s not about extra calories to gain muscle mass. It’s about learning how to eat and workout so that you can get better results without the extra effort. Put your time and energy into living life to the full with short intense workouts that give you time to enjoy that more attractive body, and a nutrition plan that keeps you healthy, happy and lean enough to show off the muscle you will gain.

The real trick isn’t just to gain muscle mass, but to do it for a better looking, better feeling you, without sacrificing your life to slaving away in the gym, or the kitchen.

Learning the Best Way to Gain Muscle Mass

Finding the best way to gain muscle mass can be challenging for some. If you’re like me, your first day in the gym you got on a machine and started haphazardly moving stuff around. Not only will this not get you muscular, you’ll probably injure yourself. Whether your goal is strength or aesthetically-driven, I hope you find this article informative.

Hands down, the best way to gain muscle mass quickly is to use free weights. There are no exceptions. Regardless of age, gender, or fitness level, free weights are the way to go. They are more difficult to do because you have to unrack, move, and rack the weight while keeping it balanced yourself, recruiting more muscle fibers than a machine. Free weights also garner more of a response from the central nervous system than a machine, and you have a better sense of how your body and the weight moves through space as a result of consistent lifting.

The best way to gain muscle mass fast requires heavy lifting with low repetitions, along with lots and lots of eating. You need to eat like a horse. You need until your stomach is full, and then eat some more. If you want to get big fast, plan to eat 6-7 large meals a day. I would also recommend supplementing protein if you do not feel you are getting your 1 gram per pound of bodyweight. If you do an all-out bulk like this, expect some fat gains. If you eat clean, you will have nothing to worry about, as fat gains will be kept to a minimum. Make sure you’re giving it your all in the gym, however. Train to much and neglect your eating, and you will end up tired and your growth will stall. Eat too much and don’t train enough and you will end up gaining fat, not muscle. This is a double edged sword.

While free weights are the best way to gain muscle mass, there are some free weight exercises that rise above the rest. Namely, the squat, deadlift, press, clean, and their variations. If you want to get big, you would do well to incorporate these in your workout. Especially the squat and deadlift. The squat is called the “king of exercises,” and elicits full body stimulus and growth like no other exercise. If you want to get big, squat. I can’t stress that enough. Not only will the squat develop thick, powerful legs, but it strengthens hips, the core, the lower back, and almost every major muscle group to some extent.

It is a little more difficult to find the best way to gain muscle mass without also gaining fat. To minimize fat gains, I recommend cardiovascular exercise on your off days, allowing a couple days to rest. For example, you would train Monday, Wednesday, and Friday, and hop on the bike or go for a run on Tuesdays and Thursdays, and Saturdays. On top of this, your diet must be fine-tuned, with almost no junk food. Muscle gain requires a caloric surplus, and to ensure this surplus does not turn into fat, you must be disciplined.

The best way to gain muscle mass and lose fat concurrently is more difficult still. Normally, these two goals are antagonistic; muscle gain requires a caloric surplus while fat loss requires a caloric deficit. I would only recommend this to you if you are young or have just started training, as you grow exponentially in these phases, or if you are very experienced and know what it takes to accomplish this. This is not to say it is not out of the question, because there are numerous cases of people gaining muscle and losing fat at the same time, it just takes a lot of work. Your training must be top notch, your diet must be top notch and your mindset must be top notch.

While it may seem difficult, the best way to gain muscle mass isn’t that hard to figure out for yourself. You must use free weights, eat right and get enough sleep (at least 8 hours). When working out, track your progress by keeping logs of your food intake, the amount you lifted, and take pictures every week. Then evaluate your gains. If you were stronger than you were last week, chances are that you are doing something right. Try to replicate what you ate, how you trained and how much you slept to keep your progress going. The same goes for fat loss. If you lost weight but you still lifted the same amount you did last week, odds are you lost some fat. Make sure you drink plenty of water. I would recommend a gallon a day. Most people cringe at the thought of the amount of times you would have to go to the bathroom drinking a gallon of water, but once your body gets used to it, you don’t go to the bathroom a whole lot.

Finding out the best way to gain muscle mass can be difficult. I hope this article has shown you the importance of weight training with free weights as opposed to machines. Machines can never stack up to free weights. I also hope I’ve given you a little insight to proper nutrition for muscle growth.