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How To Build Lean Muscle Fast

November 22, 2010 Print This ArticleShare

Author: Michael Greeves

Lean Muscle Gain Fast

Building lean muscle fast isn’t impossible; but it does take work and dedication. You need to understand that while you can build lean muscle fast, this process can’t (and won’t) happen overnight.

There are many different techniques and schools of thought when it comes to discussing how to build lean muscle. Many of these are effective but it all depends on what works for you and your body type. Before you can choose a specific program to best suit your needs, it’s vital to understand some of the basic fundamentals of building lean muscle. You can take these fundamentals and apply these to a program that appeals to you.

The program you use should be designed to help you build lean muscle while avoiding a major weight gain. This means you must invest time into both your nutrition and exercise program.

Anyone struggling to build lean muscle is probably not eating enough meals, not getting enough protein, not getting a high enough calorie intake, and participating in the kinds of fitness routines that may burn calories but aren’t geared towards building lean muscle. 

Building lean muscle requires incorporating multijoint exercises into your fitness routine. These are also known as compound exercises. These should replace the isolation exercises you may already be doing (exercises that only work one muscle at a time). Basic compound movements are essential as they work large muscle groups and ask your body to exert a lot of energy to perform them. Compound exercises include deadlifts, bench presses, squats, pulldowns, chin ups, barbell curls, and bench presses.

The amount of weight you use for each of these exercises should be heavy enough to leave you feeling tired after a set, but not so tired that you’re unable to keep good form throughout the routine. Building lean muscle doesn’t mean you need to (or should) spend hours in the gym. Lifting heavy weights that challenge you is a good replacement for lifting lighter weights for a longer period of time.  A great technique to use while weight lifting is called the “five sets of five” system. This includes two warm-up sets of five reps, followed by three sets of a much heavier weight.

Coupling a workout routine with a nutrition program that focuses on lean proteins, complex carbohydrates (eaten mainly as breakfast and after a workout), and fruits and vegetables is a recipe for lean muscle building quickly and in lasting, healthy way.

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