How to Build Lean Muscle Mass Quickly
If you want to improve your physique, strength and overall health, the best way to do it is to build muscle mass. Using a combination of weight training, nutrition and rest, you can maximize your muscle-building potential. You might have some sore muscles, but you'll look and feel better in the long run.
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Instructions
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Design an effective workout routine. Using Internet weight-training resources or a trainer at your gym, design a lifting schedule that is right for your body type and fitness level. Compound lifts, such as bench presses, dead lifts and squats should be the cornerstones of the routine, and isolation and machine exercises should be secondary.
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Stick to your routine, and lift as often as your body can recover. Ideally, hit the gym at least three times a week. Lift four or five times per week if you have more experience and are getting enough rest and food.
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Eat plenty of high-quality protein and complex carbohydrates. To build muscle quickly, nutrition is the key. Eat more calories than you burn, and you can safely gain half a pound to a pound of muscle per week. Monitor your waistline to make sure you're not gaining too much fat along with the muscle. If you have trouble gaining weight, eat extra protein to ensure that your muscles repair themselves fully. For example, drink a tall glass of milk between meals. If you can't get enough protein from meat and dairy products, drink a protein shake to supplement your diet.
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Get enough rest. Your muscles need ample rest to grow properly, so plan on eight hours of sleep or more each night to ensure optimal muscle growth and recovery. You'll be fresh and energized for each gym workout.
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Avoid cardio exercises. Unless you need it to reduce your waistline, limit or avoid extra running or cycling. It takes away calories you body could be using to build muscle.
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Change your routine regularly. After a few months, your progress might slow. Keep your diet the same, but change your routine. Alter the amount of repitiions, weight and exercises you do, but keep the compound lifts as the cornerstone.
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Monitor your progress. Weigh yourself regularly, and keep track of your lifts and how many sets, reps and weight you do of each. With proper rest and nutrition, these numbers will improve as you gain muscle.
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Tips & Warnings
When lifting to gain muscle, you'll feel stronger in the gym because of your increased food intake. This allows you to more reps with more weight. Don't force reps unless you have a spotter and can complete them with proper form. When performing compound lifts, it's a good idea to have a spotter if you are using heavy weights.
