How to Gain More Muscle and Stay Lean? Follow these 8 Advices on how to Do it
If you want to gain lean lean muscle, you need to follow some basic steps to succeed in that. You should start by going frequently to the gym, at least 4-5 times a week. That will help you gain more muscle mass and get leaner, although you will have a shorter time for recovery.
How to Gain More Muscle
1. Have a Program and Stick to it
You should always have a workout program ready and stick to the plan. However, you should know when it is a time to change the program and start a new one since your muscles no longer react to the old routines.
That will allow your body to improve its strength and you will be more efficient in doing your exercises.
2. Vary the Number of Repetitions of the Exercises
It is important to stick to an exercise routine, and usually 8 to 12 repetitions are great and pretty effective to gain more muscles.
However, once your body adapts to that routine, this number of repetitions no longer has the same effect. Then you should consider increasing the repetitions to 20-30, while lowering your strength work and adding lower weights.
You should expose your body to changes after a certain amount of time, so the exercises can stimulate muscle growth.
3. Lift Heavy Weights
There are some exercises, like deadlifts, squats, pull ups or overhead presses that can be done easily with more weight. And more weight means more muscle mass.
Just load the bar enough that you feel your muscles working, but you are still comfortable with the movement. That will help you grow more muscle mass and get leaner.
4. Recover your Body
After all that hard work, your muscles need a rest. Take at least one day of the week and do nothing to contract your muscles. They need to recover so the training has an effect.
Make sure you sleep enough and you eat healthy. Moreover, try to reduce the stress as much as you can. It is not only important to build your outside, your inside also needs exercises to improve your overall health. You will not only look good, but you will also feel good.
5. Build an Attitude
You should definitely need to work on your attitude if you want to lose fat, build muscle and gain some mass. You need to lift up your enthusiasm and stay committed to your routine.
Exercising produces more of the happy hormones so you will definitely feel happier when you are done with the exercising.
However, you should also go in happy and determined to reach your goals. That is the only way you will succeed.
6. The Training Environment Plays a Huge Role
It is always better when you workout in company, since it inspires you to do more and train hard. Find a place where there are people who have the same goal as you and are enthusiastic.
It will lift up your enthusiasm to and performing better that others around you will give you a motive to train hard and stick to your routine. You can also find a training partner and push one another to do better.
7. Take Supplements
Not everyone needs supplements to build up body mass, but they can be very helpful and give you all the nutrients that you do not get enough from the food you eat.
All that will definitely increase your performance. You can take workout shakes, creatine, multi-vitamins or fish oil. These will help you get stronger, perform better, and recover faster.
8. Eat a Lot of Proteins
Many people neglect them, and even not get enough of this necessary food nutrient. However, if you want to grow lean muscle mass you need to have a protein in every one of your meals.
Only 0.8-1 gram of protein per pound of body weight is enough if you want to reach the wanted size of your body. For that reason, eat more eggs, poultry, nuts and seeds that are full of proteins.