Tips For Building Lean Muscle Fast
August 17, 2009Best Exercise For Building Lean Muscle
The best exercise by far that you need to include in your workouts are squats. No one knows the exact reason why but by doing squats your whole body will grow not just your legs. Some body builders suggest it is because of the stress squats put on your entire nervous system. Our own theory is that squats put dynamic tension on most of the joints and sinews in our bodies, when performed correctly. Muscle won’t grow unless the joints and bones grow first. Placing load on bone makes them grow thicker and stronger only then will our bodies allow the muscles to grow bigger – just look at the stocky build of professional weight lifters and you will realize why squats work.
When you perform squats make sure you go down all the way until you legs are parallel to the floor. Also build up to doing squats – don’t go heavy too fast. Keep you legs slightly wider apart than your shoulder width with feet turned out. This will prevent putting stress on your knees and back.
The Best Food For Building Lean Muscle
Whey powder is our top pick for building lean muscle mass – it’s a staple for many top body builders. Here are the reasons why we think it is the king of proteins for building muscle fast.
- It is relatively cheap.
- It is fast absorbing form of protein.
- It is almost pure protein i.e. it is very low in fats and carbohydrates
- It is highly portable and easy to prepare
A good time to consume whey powder is within 15 minutes of your workout. This will ensure your muscles are getting enough protein and will tide you over until you have time to get a more substantial meal.
The Best Times To Eat
You should eat 5-6 meals a day every 2 hours or so. This is contrary to the the 3 big meals traditionally consumed each day. Spreading your meals out will trick your body into thinking that it will have sufficient calories available for it not to store fat and also sufficient protein for it to build muscle rather than use it for energy. As a general rule make sure you are never hungry (you most likely will lose muscle mass) and never too full (you most likely will store fat). Our bodies have evolved to storing fat easily and using muscle mass readily for energy in times of famine. It’s why we survived. By spreading your meals across the day we can trick the evolutionary survival mechanisms in our bodies and gain muscle fast.
Best Time To Exercise
The best time for exercise is morning as your testosterone levels are quite high at this time. Muscles are triggered to grow when your put them under load in the presence of testosterone. As an added advantage by exercising earlier in the morning your metabolism will stay high for most of the day – you will burn more fat as a result.
Building Muscle Fast By Sleeping and Resting
Most intermediate body builders make the mistake of over-training and not resting or getting enough sleep. Muscle only grows while your resting not while your exercising. Make sure you get at least 8 hours of sleep a night. Also ensure that you don’t exercise unless your muscles have fully recovered. You should not re-exercise muscle groups that are sore from a previous training session.
These are just a few tips we have picked up from other hard gainers. Apply them to your own training regime and you will soon be building lean muscle fast. Please come back to our blog often to get more tips on building lean muscle fast
