“Three Simple Steps to Build Lean Muscle”

A complete beginner may experience some muscle gains with the simplest weightlifting routine, especially during the first few weeks of training. He may not have to pay much attention to the exact amount of weight he is lifting or his total calorie and protein intake. That may be fine for putting on a few pounds of muscle, but what if you want to build 20, 30, or even 50 pounds of lean muscle mass? What is the best way to build lean muscle mass? Here are three basic principles to guide you.

The stress you put on your muscles should be heavy You must give your muscles a reason to grow. When you lift a heavy weight (heavier than your muscle is used to), you’re overloading the muscle and stimulating muscle growth. Your body will adapt to stress, because it never wants to be under these difficult circumstances again. If you’re happy with your current physique, you should continue to lift the same kind of weights. If you want to continue to build muscle, you must gradually challenge the muscle with heavier and heavier weights. Simply put, this is the best workout plan to build lean muscle.   The stress you put on your muscles should be infrequent The exact schedule may vary, but a good starting point is working out twice a week. The basic principle here is that weight training will stimulate your muscle to grow, but the actual growth takes place while you are resting. Many trainees think they have to spend all day every day in the gym to grow lots of muscle. The truth is that over training will keep your body from recovering between workouts and will eventually hamper your progress. It can even lead to over training syndrome where you start to get sick because your body is simply burned out.   Your weight training program must be complemented with the proper weight gain diet If you don’t give your body the raw materials, it can’t build muscle. Think of a car without fuel – it won’t get very far. You have probably heard Calories In vs. Calories Out. This is certainly true, but eating more calories than your body burns in a day is only the beginning. You have to get used to recording everything you eat or drink and making adjustments accordingly

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