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27 Amazing Tips For Lean Muscle [Free-Ebook]
Do you want to gain lean muscle fast? This article along with our free E-book has 27 amazing tips to do that! (FYI) The link for download is at the end of the article.
For many people, putting on lean muscle mass seems to be harder than cracking the Da Vinci Code. They work out for years only to struggle with lean muscle gains and any major physique changes. These 27 tips should help stimulate your body and mind with many new workout techniques, nutrition and supplement advice, and enough motivation! Building lean muscle mass starts with your mind. It’s important to know what the best workouts are to build muscle, as well as what nutrition and supplements to put in your body to maximize your recovery. These 27 muscle-building tips will focus on all these aspects by providing you with an “out of the box” approach that will help you achieve huge gains. Whether you are a skinny guy who has trouble putting on lean muscle mass, or an experienced bodybuilder who has been lifting for 5+ years, you can use this guide. Let’s get started and open up the muscle-building secrets! 27 Amazing Tips for Rapid Lean Muscle.
1. Perform One Full Body Workout Per Week
Performing one intense full-body workout per week is a fantastic way to maximize your muscle-building potential and unleash an array of anabolic hormones. When it comes to muscle building, many people focus too much on the smaller secondary muscles. A better approach would be to have one intense workout per week that focuses on all the major muscle groups in the body – both upper and lower body. That means working your chest, back, quadriceps, hamstrings, and shoulders in the same workout. This will force your body to recruit the largest amount of muscle fibers per workout and also help to increase your natural hormone levels. To get the best exercises for a full-body workout, check out Tip number 2.
2. Emphasize the Fab Four of Muscle Building Exercises
To pack on heaps of lean muscle mass, stick with the Fab Four of Muscle building exercises which are the bench press, pull up, deadlift, and squat. These powerful exercises are proven, muscle builders. They work your major muscle groups, as well as the smaller surrounding muscles. The bench press and deadlift are often neglected exercises, but they are two of the most important exercises. Take the bench press for example. It works your chest muscle but also puts stress on secondary muscles such as triceps, upper back, and biceps. Additionally, three of the biggest and most vital muscle groups in the human body include the back, quadriceps, and hamstrings; thus, it’s important to exercise them to reach your muscle-building potential.
3. Use “Time Under Tension” When Working Out
Time under tension refers to the total time a muscle resists weight during each set. This workout philosophy was made famous by Arthur Jones, founder of Nautilus Workout equipment. To understand the principle, there is a certain amount of time for lifting and lowering weight. For WORKOUTS 3 example, take the barbell curl exercise. It may take two seconds to curl the weight up and another two seconds to lower it. That’s a total of four seconds per tension or rep. Performing 10 barbell curls would take 40 seconds of time under tension. For increasing muscle mass, the ideal time under tension is at least 40 seconds. For increasing muscle endurance, it’s at least 70 seconds. For maximizing strength, it’s about 20 seconds or less. Please note that you may need to lessen your weight when increasing your time under tension. Many current fitness models and bodybuilders have chiseled remarkable physiques in a short amount of time utilizing this principle. 4 Force Negatives for Positive Gains The technique of “forced negatives” is one of the most popular old school bodybuilding concepts. It is a multi-faceted approach to muscle building and is particularly effective with workout plateaus. This technique is also performed with lower weights as muscles are overloaded with the eccentric part of training – lowering and lengthening. For example, the curling up of weight in a bicep curl exercise is the positive or concentric part of training. The negative or eccentric part of the exercise happens when the weight is lowered as the arm is lengthened or straightened back out. With forced negative training, the eccentric range of motion is lengthened to approximately five to 8 seconds which forces the muscle to work harder. This form of training is like time under tension; yet, the focus is more on eccentric training. Forced negative training is one of the most difficult types of training; so, you may need a partner to help.
4. Force Negatives for Positive Gains
The technique of “forced negatives” is one of the most popular old-school bodybuilding concepts. It is a multi-faceted approach to muscle building and is particularly effective with workout plateaus. This technique is also performed with lower weights as muscles are overloaded with the eccentric part of training – lowering and lengthening. For example, the curling up of weight in a bicep curl exercise is the positive or concentric part of training. The negative or eccentric part of the exercise happens when the weight is lowered as the arm is lengthened or straightened back out. With forced negative training, the eccentric range of motion is lengthened to approximately five to 8 seconds which forces the muscle to work harder. This form of training is like time under tension; yet, the focus is more on eccentric training. Forced negative training is one of the most difficult types of training; so, you may need a partner to help.
5. Beef Up with Superset Training
The super setting is a more advanced training strategy that can beef up your muscles. A superset is essentially two different exercises paired together with no rest in between. Supersets can be performed with the same muscle groups or opposing muscle groups. This is a great strategy for those who work out without spotters as the bodybuilder can decrease weights but still overload the muscles. The push and pull superset is very popular as this technique utilizes a strategy by alternating a push exercise with a pull exercise. For example, the bench press is alternated with the lateral pull-down without any rest in between. Rest periods are usually longer between supersets – approximately 2.5 minutes.
6. Vary Your Workouts for Muscle Confusion
Muscle confusion is a practice of changing your training program so that your muscles work harder. Just like your brain, your muscles have memory. Once they get used to doing certain tasks, they tend to adapt and not work as hard.Thuse, variety is key. Including different modes of activity and exercise either throughout the week or opting for a new workout after several weeks will confuse muscles and make them work better. You can do this by never repeating the same workout over and over. Changing rest times between sets, weights per set, and numbers of repetitions create variety.
7.Consume Six Meals Per Day
Balance six meals per day with quality protein, complex carbohydrates, and essential fatty acids. With six meals per day, your body will receive a non-stop array of muscle-building nutrients and amino acids. Meals should be packed with protein yet balanced throughout the day. For muscle building, each meal should consist of at least 400 calories each. By eating this way, you help your body stay in an anabolic state. If you don’t get enough calories and nutrients, your body will use your muscles as a short-term energy supply. You’ll then regress and lose all your hard work so be sure to protect your body by eating throughout the day.
8. Nourish with Lean Protein
For anyone looking to gain lean muscle mass, getting enough lean protein is essential. Protein is the building block for muscles as it provides your body with nutrients and powerful amino acids to help you build muscle. Consuming about one gram of lean protein for every pound of bodyweight is a good general measure of what you should be getting. For example, consume about 200 grams of protein if you are a 200-pound male. While this may seem like a lot, you are creating a huge demand for protein when training and lifting weights hard every day. Some of the best lean protein sources are grass fed beef, grilled chicken, turkey, tuna, salmon, eggs, milk, Greek yogurt, and low-fat cottage cheese. For those who are vegans, organic tofu and seitan are good choices.
9. Access the Power of Grass-Fed Beef
Beef is a great way to increase your testosterone and build lean muscle as it has high amounts of protein, creatine, and zinc – all potent muscle builders. When looking for the best cut of grass-fed beef, select sirloin. Otherwise, choose grass-fed ground beef that is at least 90 percent lean. Unfortunately, non-grass fed beef is filled with antibiotics and hormones that may release estrogen and cortisol into your body when ingested. These are two muscle-building killers that will slow your progress and impede your muscle gains. Eat grass-fed beef several times a month at the least.
10. Add More Egg-Cellent Advice
Eggs are one of the best sources of protein. They are also a great source of testosterone-elevating fatty acids. Since testosterone is synthesized from cholesterol, the entire egg (including the yolk) is very beneficial for muscle building. For a great muscle-building breakfast or a quick snack, whip up three whole large eggs for a quick 18 grams of protein. If you’re worried about the fat in whole eggs, don’t be. The yolks provide beneficial Omega-3 fatty acids that are known to fight heart disease and boost health. See Tip #15 below.
11. Be a Greek Geek
A good muscle-building snack is a Greek yogurt as it contains twice as much protein as regular yogurt. Plain Greek yogurt contains around 100 calories and a whopping 17 grams of protein per serving. Flavored Greek yogurts contain about 15 grams of protein per serving, but they may also contain high sugars and chemical additives so read your nutrition labels carefully. Greek yogurt’s main ingredient is skim milk which is a proven muscle builder. It is a great way to starve off any sweet craving such as ice cream. Add natural fruit with some nuts or seeds for a healthy and yummy dessert option.
12. Eat More Complex Carbohydrates
Carbohydrates are such an important part of a balanced diet. With training and lifting weights regularly, your body is in constant need of energy. Slow digesting carbohydrates will fuel your workouts. Without it, training can be affected negatively. Consuming them at the right times of day is important. Breakfast, lunch, and post-workout are optimal times for muscle building. Some of the best complex carbohydrate choices are sweet potatoes, brown rice, black beans, quinoa, and oatmeal. Vary your complex carbohydrates for the best nutrition profile.
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