How to Gain Lean Mass

Lifting weights and getting plenty of protein will result in muscle growth.

The best way to build muscle mass is by lifting weights, or engaging in other resistance exercises. Balanced with cardio exercises to burn fat, this will help you to gain mass while staying lean.

Function

To see muscle growth, you must overload the muscle, working it harder than it has been worked before. As your muscle adapts to a particular load, heavier weights or increased repetitions need to be used to continue overloading the muscle. (See References 1.)

Benefits

Protein is an essential element of muscle growth. Studies have shown that eating about 2 grams of protein per kilogram of body weight greatly increases muscle growth, but only in addition to an effective weight-training program. (See References 2.)

Effects

Cardiovascular exercises can help people avoid putting on fat while they build muscle, but too much cardio can actually prevent a person from gaining muscle. (See References 3.) Finding a balance between weight training and cardio is important for staying lean and for overall health.

References

• Georgia State University: Strength Training Main Page
• "How Much Protein Do Athletes Need?"; Lee Knight Caffery
• Go Ask Alice: The skinny on cardio and muscle gains in men

Resources

• "Starting Strength: Basic Barbell Exercises"; Mark Rippetoe, Lon Kilgore; 2007