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
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
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.