Lean Muscle building tips 101
Here are a few tips on building that physique you are dreaming of… Isn’t our goal to be in the best shape of our lives by being fit, healthy, and lean…?? This all comes with a very specific process of building lean quality muscle but how do we do this?
Are you wanting to look good all year long while using a balanced way of building your physique type of approach ??
Let me help you with a few key pointers. First of all there is NO need to bulk to build. This is about balance and using key tools and tips to enable yourself to look good all year round and not for just a couple of weeks.
You DO NOT, let me repeat… DO NOT have to follow the typical bulk and cut approach to gain muscle. If you know what to do and how to approach muscle gain you can add quality muscle while maintaining and even lowering your body fat. The key is to add quality lean muscle without getting fat in the process.
Whatever your muscle building related goals are, there are simple tips will become very useful to you as you start to address your physique building goals. Just remember these tips only do you good if you start to use them!! and USE them on a REGULAR BASIS !!!
DON’T BE AFRAID TO LIFT HEAVY– YOU WONT GET TOO BIG!! PROMISE!
You only get "bulky" when you are eating too many calories coming from too many fats and carbs, as well as unhealthy cheat foods.
YOU NEED PROGRESS AND CHANGE!!
–Your muscles will adapt to a training and exercise very quickly! ALWAYS change up your workouts and stay away from repetitive workouts and from only using machines. CHANGE IS GOOD! A FEW EXAMPLES INCLUDE:
- change (increase or decrease)rest periods
- increase or decrease number of reps
- increase or decrease number of sets
- use different grip widths, hand positions, feet positions (try feet, heels or toes elevated)
- time of your workout
Something has to change in order for your body to keep changing and growing!
YOU MUST ‘BREAK’ THE ‘FAST’ AND EAT BREAKFAST!!!
EAT YOUR PROTEIN
–Ingesting AT LEAST 1 gram/lb of lean body weight and I recommend 1.2-1.5g/lb of lean body weight
IF YOU NEED MORE FOOD AND HAVE EATEN YOUR PROTEIN, CARBS AND FATS FOR THE DAY, EAT VEGGIES AND LOTS OF THEM!
YOU MUST EAT BEFORE BED
–I suggest a slow digesting protein such as egg whites or a protein shake with a small serving of fat such as almonds or flaxseed to allow your body to continue buring calories while you sleep! What said, stop eating after dinner… not me!
YOU MUST RECOVER–REST IS JUST AS IMPORTANT!!
Recover includes everything from pre and post workout nutrition, sleep, stress levels and massage. Basically if you don’t recover you don’t build muscle and therefore your body does not change!!
DON’T EXPECT TOO MUCH TOO SOON– be realistic!
It is often disheartening for some trainees (especially beginners) that have really given 100% for weeks on end and see no real gains. BE PATIENT. It will NOT happen overnight, you must persevere! Do this and you WILL GET YOUR RESULTS YOU DREAM OF!! PROMISE!
CONSISTENCY, HARD WORK, ENVISION, DREAM PATIENCE AND UTILIZE THE TOOLS GIVEN TO YOU– I PROMISE SUCCESS!!!
July 14, 2009 at 4:20 pm
Great post!!
July 14, 2009 at 5:06 pm
Nice post, some good reminders of tips I have read in the past in there…
July 14, 2009 at 5:13 pm
Thank you for saying this…the info is 100% right ON!…there is an ongoing debate around here about whether or not one has to do a "BULK" to build muscle…and I for one believe muscle can be built gradually without fattening yourself up and then having to shed the extra lbs afterwards…there are even lots of "success" stories proving this right here on this site
July 14, 2009 at 7:35 pm
Great post! I am not afraid of gaining muscle..I want that well defined muscular look, and can’t wait until I get stronger to start lifting heavier!
July 14, 2009 at 8:01 pm
So I consume roughly 1 gm of protein to 1 kilo of body weight. I’ve read that protein is not the muscle builder, but carbs are. More protein will not do you any better.
Where do you stand on that, Im curious?
July 15, 2009 at 10:16 am
that’s some spot on info thanks.
July 30, 2009 at 3:16 am
Great Tips !!
I am also working on body building and want to Grow my muscles like arnold. I really like your tips especially on the Diet..But could you tell me about what are the food item is best for body building..
August 11, 2009 at 2:47 am
Very helpful article. You really need to be careful when you design your workout and diet because there is so much wrong information out there. The best resources I’ve found are at <a> http://www.musclebuildingdirectory.com </a>. You can get a lot of very smart, important information about how to build muscle fast and effectively. Their report on "The 8 Secrets Of building Muscle" is definitely an eye-opener. Give it a look, and good luck with your training!
August 26, 2009 at 2:32 pm
Great post! Nice point on not being afraid to lift heavy.
For additional information on lean lifting you can look into this guide.
<a>http://www.leanlifters.com/</a>
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