So you want to know how to build lean muscle fast? Today you’re going to learn what it takes and I’ll give you a plan for doing just that. The truth is, if you want to build lean muscle mass, you’re going to need to know how to do just a few very important things, which we’ll talk about. The first thing you need is a solid weight training program. So do you have a plan in place so that you know what exercises you’re supposed to be performing on what day? Do you know how many sets and reps you need to do for each exercise? What about your diet? Do you have your meals planned out for the day? Do you know how many calories you need to consume in order to spur muscle growth?
If you know the answers to all those questions, then congratulations. You’re well on your way to building lean muscle mass. But if you don’t know some or all of those answers, then you better pay attention, because something is definitely missing from your weight training program. Now we’re getting to the “secrets” you need to know in order to build lean muscle quickly. But first of all, you need to know the basics. And if you think these basics are kiddie stuff, then think again. If you want to know how guys with the biggest, strongest muscles got them, it’s because they paid attention to these basics.
Your first step is to make sure you’re using compound multi-jointed exercises. It’s positively crucial that you use these types of exercises over isolation exercises because you’ll be working many muscle groups at once instead of targeting just one muscle group. This will lead to greater and faster muscle growth. Below are the major compound multi-jointed exercises you should be focusing on in order to maximize your time investment at the gym and ensure that your body grows fast:
Deadlifts (back, legs, shoulders)
Bench presses (shoulders, chest, triceps)
Bar Dips (chest, shoulders, arms)
Overhead press (triceps, shoulders)
Squats (lower back, legs,)
Barbell rows & Pull-ups (back, biceps)
These are the major exercises in your arsenal that will let you build lean muscle quickly, so including them in your workout routine is an absolute must. The next point I want to get across to you is that you must lift heavy weights to build lean muscle mass as quick as possible. These heavy weights will challenge your body and force it to grow. Don’t worry about what the other people around you are lifting or doing. Just stay focused on your own workout. You should use a weight that’s challenging to you and that you can lift no more than 8-12 times before your muscles fail.
Here is how you can discover if the weight you’re lifting is too heavy, too light, or just right to challenge your body: Using the correct form, you should be able to execute 8-12 reps with each weight. If you can do more than 12 reps, then that weight is too light for you. If you can’t manage 7 reps, then the weight is too heavy for you. To build lean muscle, completing 7-12 reps will give you the biggest gains. If you want to increase your strength instead, then try a rep range of 1-6.
The next point I want you to understand is that you do not need 2 hour weight lifting sessions to see gains! In fact, these long training sessions are downright counter productive and will lead to muscle loss from over-training your body. If you want to build lead muscle mass fast, you must work out just 3 days a week and keep your workouts to no more than 1 hour long. This will ensure you get enough rest for your muscles to repair and grow. Use the following weekly schedule if you want to maximize your gains:
Monday – Arms and back
Tuesday – Rest
Wednesday – Legs
Thursday – Rest
Friday – Chest, Shoulders, Triceps
Saturday – Rest
Sunday – Rest
Now you understand the main principles to follow in the gym if you want to build lean muscle mass fast. Structuring your weight training schedule and activity in a way that promotes maximum muscle gain and allowing your body time to rest and grow are your keys to success in the gym.
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