How to Gain Lean Muscle
To gain lean muscle you have to be willing to work hard. Did you catch that? I didn't say more I said hard! It's all about the intensity of the workout. To do intense training you need to be in good physical shape and know what you're doing. Otherwise, your efforts can't possibly produce the desired result.
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Instructions
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To gain lean muscle there first needs to be a learning faze. There is no way to achieve lean muscle mass without extensive knowledge of major muscle groups in the body. Additionally, there must be good knowledge of diet and what role it plays in the building of muscle and energy level.
Once you learn what exercises work what muscles and what foods grow muscle and promote energy then you will be able to actually gain muscle. You have to know how it all works to make it work. In the gym there's a lot of wrong information, so it's best to research it yourself.
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To do basic body building you need to lift weights, because you have to continue to lift heavier weight. That's why just pushing your own body weight will not work. It may at first to gain some strength and definition, but to really gain lean muscle mass you must overload the muscle.
The most important thing is form you must learn strict proper form when you weight train, whether it's to gain or maintain. This way you have less injury and achieve excellent muscle shape. Flailing and jerking weights doesn't do much good. As a result, you may be burning calories, but you're not body building.
When building muscle you need 4-6 strict reps and 1-3 sets. What matters is intensity not the number. Intensity always wins, push it to failure, max it out!
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Using super sets is a great way to build intensity. If you're not familiar with the term it simply means no rest between sets. You can either super set opposing muscle groups or same. For example, if you do lat pull downs back to back with bench then it's opposing. If you do lat pull downs back to back with pull ups then it's same. If you really want to push it do three sets back to back.
The workout itself is one part and diet is the other. You need both to gain lean muscle on a consistent basis. The combination of protein, carbs and fats is crucial. The breakdown should be close to 55% carbs, 30% protein and 15% fats. Everyone is different when it comes to calories and gaining muscle weight, so it's up to the individual to add more each week and chart progress.
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Resources
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