How to Build Leaner Muscle Mass

Photo by: Bigstockphoto
Photo by: Bigstockphoto

It’s alright to go to the gym twice per week to stay in shape. But if you are trying to achieve leaner muscle mass, you will have to train harder. Start by increasing your workout to 4 to 5 times per week. The continuous stimulus will promote muscle development. Below are great tips to help you develop leaner muscle mass:

Mixing Things Up

No matter how intense your training is, the body will get used to it at some point. This will minimize its effectiveness in building muscles. So what do you do? Don’t be afraid to change your routine. For instance, do not stick to the same set and rep scheme throughout the training. Throw lower rep strength for 4 weeks then switch to higher rep strength or endurance training. The variety in your routine will shock the body into developing more muscles.

Focus on Compound Movement

Here’s a great tip: do lots of compound movements if you want to gain leaner muscle mass. All types of compound movements – including squats, pull-ups, overhead presses and deadlifts – uses a lot of muscle power and deliver effective mass building benefits. You can also adjust the weight to increase your size and power!

Focus on Large Muscle Groups

When working out, you have to isolate muscles to increase protein synthesis. You can do that by training the largest muscle groups in the body. That includes the chest, back, and legs. Bench presses, dips, over rows and compound movements will engage these muscle groups. Do two to three sets with a rep range of 8 to 12. Rest for 60 seconds between sets.

Isolating Muscles

Make room for isolated movements too! Calf raises and bicep curls will tone the lagging body parts for a balanced physique. And because these exercises won’t overload the body, it’ll put less stress on the nervous system. You will be able to recover from your training faster.

Load up on Protein

It’s no secret that in order to gain more muscles, you have to increase your protein consumption. One way to do that is to eat more meat. We recommend eating about a gram of protein per pound of body weight. This is around the maximum amount your body uses in a day according to a study published in the Journal of Applied Physiology. For instance, if you weigh 170 pounds, then consume 170 grams of protein per day.

Apart from meat, you can get your protein from milk, eggs, poultry, fish, dairy products, nuts, and seeds. After figuring out how much protein you need per pound of your weight, split the rest of your daily calories equally between fats and complex carbohydrates.

Don’t Forget to Rest

Gaining leaner muscle mass is by no means a walk in the park. But don’t forget to give yourself a break too. Your time outside the gym also helps increase muscle mass. When the body is at rest, it will repair muscles and stimulate growth.

As long as your diet is on point and you get plenty of sleep at night (8 to 9 hours), you will increase in muscle mass too. Best of all, ample rest helps release stress and anxiety!


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