Do You Want To Build Lean Muscle?
Building lean muscle should be a priority for you as you begin your weight lifting lifestyle. Our goal is to get bigger but not just get bigger for the sake of being big. Don’t be a slave to the scale when you are trying to get bigger you will be defeating your goals if you are adding fat. If you look in the mirror and don’t notice any significant muscular definition then you are training incorrectly. Muscle confusion,nutrition, strength training and cardio will all play an important role in helping you to build lean muscle mass and you must start to incorporate these into your training.
Four things we must include when you are thinking about how to build muscle mass
Muscle Confusion
One way to build lean muscle mass is too begin using heavier weights combined with less rest in between sets. You should limit the amount of rest in between sets to about 30 seconds; just enough time to allow your heart rate to decrease and the lactic acid build up in your muscles to also decrease. The trick is to keep your muscles guessing by shocking them and confusing them by changing the exercises and the rest period in between sets. Using this type of confusion training burns extra calories and increases your overall lean muscle mass.
Strength Training
Strength training along with some clearly defined goals is a critical part of building lean muscle mass. This strength training routine must also include a fat burning program designed to bring out your muscular detail. Strength training begins by accepting the fact that you must workout the larger muscle groups. Increasing your core strength is the goal of strength training and building lean muscle mass. The chest, back and legs are examples of large muscle groups which respond fantastically by using compound exercises.
The gains in lean muscle mass will be felt long after the workout is done by including these compound strength building exercises, which help to bring about an anabolic response from within. It really is all about gaining strength and using the best strength training program to bring you to the next level.
Cardio Training
If you neglect your cardio workout: ie: treadmill, walking, stationary bike etc you are missing out on the added benefits that cardio training will add to your goals of building lean muscle mass. I know cardio can be boring and we usually find a reason why we don’t have to do it but these are excuses that you must eliminate if you are going to meet your goals. While you are building muscle you want to be able to see that muscle but how can you see that muscle if you have a layer of fat hiding it? Make your new muscles stand out by losing that layer of fat hiding it. Add the cardio now!
Nutrition And Protein
Nutrition plays a major role in building lean muscle mass and eating the right foods will get you that much closer to reaching your goals. The major source of bodybuilding nutrition is protein and we must eat it everyday and in the right amounts. To build lean muscle mass you must take in one gram of protein for each pound of lean muscle mass. This is different than one gram of protein for each pound of body weight but if you are a beginner weight lifter than it will be ok to calculate your protein intake based on total weight. Once you become more experienced then you will want to tweak your intake by consuming protein based on your lean muscle mass.
If your goals are to build lean muscle mass then keeping these four things in mind will provide a great foundation to get you started and keep you on track.
Start to build muscle mass today or keep complaining about the way you look. It is up to you how you look and feel.
