People all over the globe are interested in building lean muscle, but very few take the proper steps towards achieving that goal.
Truth be told, if you’re willing to continuously learn about your body and dedicate yourself to workout out the right way, then gaining lean muscle mass won’t be that difficult.
One of the first steps towards that process is learning all that you can about how to build lean muscle. Take notes and apply everything that you learn.
Here are several tips and tricks for how to effectively build yourself into a lean, mean, lifting machine. Consider all of these options in your habits.
1. The “One Pound, One Protein” Rule
Not many people realize the amount of dedication that it takes to build lean muscle mass as is.
Even fewer understand that gaining that desirable muscle is as much about your diet as it is about your workouts, if not more so.
To achieve the amount of muscle that you’re looking to build, you’ll want to focus on your daily intake of macronutrients.
There are three different classes of macronutrients: carbohydrates, fats, and proteins.
You’ll need to keep an eye on all three in order to shred the fat and pack on the muscle. As most of you may know, the main macronutrient you need for building muscle is protein.
Many different plans will tell you to focus on ingesting a certain amount of protein each day, but ideally, you’ll want to follow the “one pound, one protein” rule.
That means that for every pound that you weigh, you need to intake one gram of protein. So if you were, for example, to weigh 175 pounds, you would want to intake 175 grams of protein each day.
That might seem somewhat daunting, but eating things such as protein shakes and high-protein meats will help you achieve it.
2. Proper Supplementation
Those in your life that are telling you not to believe in supplementation have obviously never tried it for themselves.
If you’re dedicating yourself to a consistent workout regimen and a healthy diet, you will see added results with supplementation.
In fact, there are many different types of supplementations for the various goals that you have.
For example, there’s protein powder to help you achieve the previously-mentioned “one pound, one protein” rule, caffeine to boost your metabolism and provide energy for workouts, and fish oil to help the body build muscle the right way.
Be sure to read up on the best workout supplements that you should be taking to fuel your body for your fitness journey.
3. Use a TDEE Calculator
Some of you out there are trying this muscle-building venture for the very first time while others are getting back into the swing of things.
Either way, it will be advantageous of you to use a TDEE calculator. TDEE stands for your total daily energy expenditure. Basically, it helps you figure out how many calories you burn in a day.
It uses things such as your age, weight, height, and body fat percentage (if you have it) and provides a caloric range for you to stick to.
You will then use that maintenance caloric amount to set your dietary goals. You’ll add a few hundred calories to it if you’d like to bulk up, or a few hundred less if you’re trying to slim down.
For example, say your TDEE ends up being somewhere around 2,000 calories per day to maintain your current body weight.
In order to bulk up, you would want to consume somewhere around 2,400 to 2,500 calories per day. In order to slim down, you would aim to consume somewhere around 1,700 to 1,800 calories per day.
4. Use the “Big Three” for Your Workouts
The only way that you’ll be able to gain the legitimate amount of lean muscle mass that you’re envisioning in your mind is through weight lifting.
However, you can’t simply walk into a gym, start lifting weights and assume that you’ll build boulder shoulders and cannons for arms. It takes following a strict workout to see those kinds of results.
Ideally, you’ll want to workout no fewer than 4 to 5 times a week in order to follow a routine that segments the exercises evenly. But how can you tell if a workout plan is worth following?
Really, the only thing you need to look for is whether or not the workout routine includes the “big three” lifts in it.
Those big three lifts include Squats, Deadlifts, and Bench Press. These exercises should be the mainstays in any workout that you’re thinking of doing.
5. Optimize Your Rest Days
This is where a good amount of weight lifters fall short of seeing the measurable results they’re looking for.
Rest days are as important to your routine as the days that you work out. You need to give your body time to recover from the rigorous exercise you’re putting it through.
That means you should focus on getting at 8 hours of sleep every night and only spending your rest days stretching. If you want to get a quick sweat in then go for a walk or a light jog to get your body moving.
How to Build Lean Muscle: Apply What You’ve Learned
There you have it, ladies and gentlemen, those are the basic foundational rules for how to build lean muscle.
Allow yourself the time to learn more about your body (everyone’s body is different) and how it responds to the workouts that you perform.
Be sure to browse our website for many other health-related articles, as well as other helpful information.