“If you want to be strong, you’ve got to stop acting weak!”
Putting on lean muscle is many times just as hard as trying to lose weight. The principles however, are very much the same with a bit of a twist. When I made my transformation and started adding muscle, I worked hard each day to add muscle all while keeping off the unwanted fat.
It is easy to think that you can just go out and eat whatever you want when trying to add lean muscle… But if you eat garbage, you are going to look and feel that way too.
That is why it is important to be feeding yourself the right foods when trying to put on muscle.
Today I will be covering four different aspects that will help you gain tons of strength, and allow you to put on lean muscle very quickly.
Take a look below at the steps to help you put on lean muscle, all while keeping off unwanted fat!
Use Compound Movements
If you want to start adding lean muscle, you have to start lifting the right way. You need to be lifting with a challenging resistance and need to focus on key compound movements. Some examples would be:
- Deadlifts
- Squats
- Bench Press
- Overhead Press
- Bent Over Row
- Pull-Ups/Chin-Ups
- Dips
These are just a few of the many compound movements that you should start to partake in on a weekly basis! You should focus on doing anywhere from 5-8 reps per exercise for 3-5 sets each.
Using a challenging resistance and keeping the repetition range lower, will ensure that you are getting stronger.
For every workout, you need to focus on getting stronger each and every workout.
Progressive overload is the best way to ensure that you are continually adding strength and lean muscle. This means that you should focus on either increasing the weight or the number of reps (even if it is a very small amount) every single workout in order to further muscle growth.
This gradual increase of stress placed on the body forces you to adapt and grow each time you hit the weight room.
Your Nutrition Must Be On Point
Nutrition is number one in everything that you do, whether you are trying to gain lean muscle or lose weight. It all starts with nutrition.
When trying to gain lean muscle, you really need to focus on adding in more carbohydrates and calories to your diet. But again, this does not mean you can just go out and eat fast food all the time.
You must put the right foods into your body and lots of them.
Let’s Talk About Carbohydrate Intake…
Depending on your bodyweight, body fat percentage, age, and activity level will determine the amount of carbohydrates you will be able to tolerate in order to help gain lean muscle while keeping off unwanted fat.
For someone who is young with a lightening fast metabolism, they will be able to handle more carbohydrates per day than someone who is older with a slower metabolism.
You must find what works best for you and stick with it. A good rule for gaining size is to stay between 1-3 grams of carbs per pound of bodyweight per day, while cycling those carbs.
That means you will eat higher amounts of carbs on workout days and lower amounts on off days.
To start… Those with a fast metabolism, you will be closer to three grams of carbohydrates per pound of bodyweight while others with a slower metabolism will be closer to one gram per pound of bodyweight.
Remember, although you are trying to put on muscle, you do not want to put on fat!
So it is important you do not go overboard and think that you can eat any and all the carbohydrates that you want. Start slow and build up to eating more carbs overtime…
Let Talk About Protein Intake…
Protein is very important when trying to add lean muscle, however, it is not necessary that you go overboard on it (although you will be eating of it more when trying to add size).
A good rule to go by is to try and eat at least one gram of protein per pound of bodyweight. Don’t worry if you do go over this, as protein will greatly help with building lean muscle and will help you recover.
If you focus on getting protein with every single meal, and have a protein shake after workouts you will easily meet the appropriate amount that you should be eating in a day.
Include Sprints…
Ahh sprints.
Sprints will help with not only building lean muscle but will greatly help with keeping off unwanted fat. Incorporating some sprinting sessions 2-3 times per week will greatly benefit you with gaining tons of size and strength all while eliminating fat.
Don’t Forget To Move…
The final step to adding lean muscle is simply moving. All this means is going for long walks whenever possible. Doing slow moving activities puts very little stress on the body and will allow your body to burn fat.
Now I am not advising you to go out for a 5-mile jog. I am simply talking about walking. The more movement you can get into your day the better. STAY ACTIVE!
Conclusion…
If you want to put on lean muscle, you must dedicate yourself to doing it. That said, following the simple steps above will help get you there…
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