How To Build Lean Muscle Quickly
This is an article by Jeff Masterson, the author of Weight Gain Blueprint.
Just about everyone who starts weight training wants to know how to build lean muscle fast. However, you need to know the right weight training methods in order to do this. You want to spend your time in the gym wisely; otherwise, you’ll just be wasting your time and get little or no results. So let’s take a look at the most effective way to build lean muscle quickly.
First of all, you need to know exactly what you’re doing in your weight-training program. Do you know which exercises to do on which days and how many reps per set? Have you got your meals planned for the day? How many calories do you eat on average per day? Do you bring a post workout shake with you to drink after your workout?
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.
Use Compound Multi-Jointed Exercises
It’s important to use as many compound multi-jointed exercises as possible, as they work more muscle groups than isolation exercises. So if you want to get big muscles fast, then start concentrating on these compound multi-jointed exercises and forget the isolation exercises for now.
Here are the compound multi-jointed exercises you want to concentrate on to get the most out of your time at the gym and the muscle groups that they work:
- Deadlifts (legs, back, shoulders)
- Bench press (chest, shoulders, triceps)
- Bar Dips (shoulders, chest, arms)
- Overhead press (shoulders, triceps)
- Squats (legs, lower back)
- Pull-ups & barbell rows (back, biceps)
These exercises are one of the “secrets” in order to build lean muscle quickly. So make sure you incorporate them into your workout.
Lift Heavy Weights
If you want to build lean muscle mass, then you need to lift heavy weights. It’s as simple as that. Don’t worry about what anyone else is lifting at the gym. Just focus on yourself and the progress you’re making. The weights you lift should be heavy enough to challenge your body but not so heavy that you injure yourself.
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 at least 4 reps, then the weight is too heavy for you.
To build lean muscle, completing 7-12 reps will give you the biggest size gains. If you want to increase your strength instead, then try a rep range of 1-6.
Forget Long Training Sessions!
If you want to build lean muscle fast, then forget about long training sessions! Ideally, your weight training session shouldn’t last over an hour for best results.
And don’t think you need to train every day, either. Three days per week is plenty, especially if you use the following timetable or one like it.
- Monday – Arms, back, biceps
- Tuesday – Rest
- Wednesday – Legs
- Thursday – Rest
- Friday – Chest, Shoulders, Triceps
- Saturday – Rest
- Sunday – Rest
So now you know the “secrets” in order to build lean muscle mass. Planned workouts, the proper diet and plenty of rest is the key to success. If you follow the tips above, soon you’ll be getting results and everyone in the gym will be asking what your “secret!”
Jeff Masterson is a former skinny guy who has packed on over 38 pounds of muscle in just 19 weeks using simple methods that any hardgainer can follow.
Articles in This Section (Ectomorph Bodybuilding):
- Ectomorph Bodybuilding: learn the science of the muscle growth formula for ectomorphs
- Body types: are you a true ectomorph? It is not so straightforward
- Mindsets: the mindset you need to succeed. Without this, forget about gaining any mass
- Principles & mechanisms of muscle building: if there’s only time for one article, read this
- How to be lean and ripped: you want to be attractively lean and ripped, not the skinny kind
- What is strength training: for beginners, I recommend strength training
- Muscle building FAQs: why can’t you gain weight? How to gain muscle fast? etc..
- Glossary of bodybuilding terms: do check this out if you are just starting out