Dominic Stone
Building lean muscle requires a combination of diet and exercise. To build muscle, you need to increase your training volume, which can be calculated by multiplying the number of reps performed by the number of sets completed and the amount of weight lifted. You can also increase your training frequency to 4-5 times per week. It's important to eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins to meet your micronutrient needs.
| Characteristics | Values |
|---|---|
| Training volume | Increase by performing one more set of 10 reps the following week, or adding 2 reps per set |
| Rest periods | Decreasing rest periods has not been shown to be an effective way to increase muscle growth |
| Training frequency | Increase to 4-5 times per week |
| Diet | A colourful mix of fruits, vegetables, whole grains, and lean proteins |
| Protein powder | Blend into smoothies, stir into oatmeal, or simply mix with water or milk |
| Creatine | Enhances muscle strength, power, and size when paired with resistance training |
| Weight gain | Aim to gain weight slowly to minimise unnecessary fat gain |
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What You'll Learn
Increase training volume
Increasing training volume is one of the most effective ways to build muscle. Training volume can be calculated by multiplying the total number of reps performed by the total number of sets completed by the amount of weight lifted. For example, if you perform five sets of 10 reps, with 20 lbs on a bicep curl, you perform 1,000 lbs of loading on the biceps.
You can increase your training volume by performing one more set of 10 reps the following week, or adding two reps per set (12 reps instead of 10 reps). This will increase your muscle growth.
If you want to maintain the muscle you already have, hitting the gym twice a week is fine. However, if you want to add size, you should consider increasing your training frequency to four to five times per week. These sessions may need to be shorter to allow for recovery, but the increased exposure to a training stimulus can be helpful in packing on mass.
It's important to note that decreasing rest periods has not been shown to be an effective means of increasing muscle growth. In some cases, it could impede your ability to train as hard as you could, which would be detrimental to your lean muscle growth goals.
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Increase training frequency
Increasing training frequency is one of the most effective ways to build more muscle. If you want to maintain the muscle you already have, hitting the gym twice a week is fine. However, if you want to add size, you should increase your training frequency to four to five times per week. Even though these sessions may be shorter to allow for recovery, the increased exposure to a training stimulus can be helpful in packing on mass.
Training volume can be calculated by multiplying the total number of reps performed by the total number of sets completed by the amount of weight lifted. For example, if you perform five sets of 10 reps, with 20 lbs on a bicep curl, you perform 1,000 lbs of loading on the biceps. By simply performing one more set of 10 reps the following week, or adding two reps per set (12 reps instead of 10 reps), you increase your training volume from the previous week and can increase muscle growth.
When looking to build massive amounts of muscle, heavy compound exercises are a great place to start. However, it is important to note that your body can only gain muscle so fast. Gaining weight faster than the body’s physiological capacity to build muscle will result in increased fat gain. Therefore, it is important to aim to gain weight slowly, to gain as much lean muscle as you can while minimising unnecessary fat gain.
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Eat a balanced diet
Eating a balanced diet is key to increasing lean muscle. Your diet should be rich in fruits, vegetables, whole grains, and lean proteins to meet your micronutrient needs. Aim to eat a variety of colourful fruits and vegetables, as these are packed with vitamins and minerals that support muscle growth and overall health.
Whole grains are another important component of a balanced diet. They provide complex carbohydrates, which are a great source of energy for your body and help fuel your workouts. Additionally, whole grains are rich in fibre, which aids in digestion and promotes a healthy gut.
Lean proteins are essential for muscle growth and repair. Include a variety of protein sources in your diet, such as fish, poultry, beans, and nuts. These provide your body with the amino acids it needs to build and maintain muscle tissue.
It is also important to ensure you are getting enough healthy fats, such as omega-3 fatty acids, which are found in foods like fatty fish, avocados, and nuts. These fats support overall health and can help reduce inflammation in the body, aiding in muscle recovery.
While increasing your calorie intake is necessary for muscle growth, it is important to do so gradually and healthily. Bingeing on food to gain muscle can lead to unwanted weight gain in the form of fat. Aim to gain weight slowly to maximise lean muscle growth while minimising fat gain.
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Take protein powder
Increasing your lean muscle mass requires a combination of the right diet and the right training.
Protein powder is a convenient and effective way to increase your daily protein consumption. It can be blended into smoothies, stirred into oatmeal, or mixed with water or milk. Opt for high-quality protein sources such as whey, casein, or plant-based alternatives like pea or rice protein.
Protein is essential for muscle growth and repair. When you exercise, especially when doing resistance training, you create tiny micro-tears in your muscles. Your body then repairs these tears, making your muscles bigger and stronger in the process. This is why you might feel sore after a workout – it's a sign that your muscles are repairing and rebuilding. Protein provides the amino acids needed to repair and rebuild muscle tissue, so it's crucial to consume enough of it if you want to increase your lean muscle mass.
The recommended daily protein intake for the average person is 0.8 grams per kilogram of body weight. However, if you're actively trying to build muscle, you may need up to 2 grams of protein per kilogram of body weight per day. This can be challenging to achieve through diet alone, which is where protein powder can be helpful.
It's important to note that while protein powder can be a useful tool, it should not replace a balanced diet. Whole foods such as lean meats, fish, eggs, dairy, beans, and nuts are excellent sources of protein and provide additional nutrients that support overall health and fitness goals. Additionally, remember that the timing of your protein intake matters. Consuming protein before and after your workouts can maximize muscle growth and recovery.
In summary, taking protein powder is a convenient and effective way to increase your protein intake and support lean muscle growth. However, it should be used as a supplement to a balanced diet and combined with an appropriate training regimen for optimal results.
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Do heavy compound exercises
Heavy compound exercises are a great way to build lean muscle. These exercises involve multiple muscle groups and joints working together, which helps to increase muscle growth and strength. Examples of heavy compound exercises include squats, deadlifts, bench presses, and pull-ups.
When performing heavy compound exercises, it's important to focus on progressive overload. This means gradually increasing the weight, reps, or sets over time to challenge your muscles and promote growth. For example, you could add an extra set of 10 reps each week or increase the weight by a small amount. By increasing the training volume, you can stimulate muscle growth and see progress over time.
It's also crucial to maintain proper form and technique during heavy compound exercises. This helps to ensure that you're targeting the correct muscle groups and avoiding injury. Consider working with a qualified trainer or coach who can guide you through the proper form and provide feedback on your technique.
Additionally, adequate rest and recovery are essential when performing heavy compound exercises. These exercises can be demanding on the body, so allowing for sufficient recovery time between workouts is crucial. Aim for a balance between training days and rest days to give your muscles time to repair and grow.
Heavy compound exercises are an effective tool for building lean muscle, but they should be complemented with a well-rounded fitness routine. Incorporate a variety of exercises, including isolation movements, to target specific muscle groups and promote overall fitness. Remember, consistency and progression over time are key to achieving your muscle-building goals.
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Frequently asked questions
Increase your training volume by performing more reps or sets than the previous week.
Training 4-5 times per week is recommended to increase your lean muscle.
Eat a colourful mix of fruits, vegetables, whole grains, and lean proteins. You can also use protein powder to increase your protein consumption.
Heavy compound exercises are a great way to build lean muscle.
Multiply the total number of reps by the total number of sets by the amount of weight lifted to calculate your training volume.
