How to Put on Lean Muscle
DID YOU KNOW?
IN 2 YEARS YOU CAN REACH 50% OF YOUR GENETIC POTENTIAL
MORE THAN 80% OF GYM-GOERS QUIT WITHIN 5 MONTHS
MORE THAN 54% OF U.S. BODYBUILDERS TAKE STEROIDS
What does these statistics mean to you?
You may have seen transformations online where a guy went from skinny to a freakin monster in 3 months or something. Well, either the guy was on steroids or he was lying to sell a product. You can gain muscle pretty rapidly as a beginner but let’s be realistic, you’re not going to build your dream physique in 3 months. I’ll tell you this though: Train correctly for one or two years and you can be sure that people will start to notice you.
Key Components to Any Muscle Building Journey
Because muscle growth is a slow process, sticking to your training and nutrition program long-term is what matters most. If one guy trains with a perfectly optimal program for six months and another guy trains with a good but inferior program for one year, the latter will make better progress.
An optimal program executed poorly is inferior to a decent program executed well.
#2 Train for Strength
Lifting heavier and heavier weights over time is the primary driver of muscle growth. You can actually predict how muscular a person is just by looking at their relative strength on a few key exercises. Relative strength means strength compared to their bodyweight.
For example, if a guy lifts 185 lbs for 6 reps on bench press today and a year from now he lifts the same 185 lbs for 6 reps he’ll be the same size. However, if he progressed to 225 lbs for 6 reps his chest would be significantly bigger.
#3 Use the Right Volume, Intensity and Frequency
The amount of reps you do in the gym, the weights you’re using and how frequently you train are the three pillars of your training routine. Making sure those three variables are set correctly for your level will ensure you make optimal progress.
Volume = The total number of reps you do per week
Intensity = How heavy those reps are
Frequency = How often you train a muscle group.
Guys who disregard one of these three pillars end up plateaued and frustrated.
#4 Eating a Calorie Surplus and Enough Protein
Muscle growth is maximized when we gain weight because new tissue is created for excess nutrients. We must eat a surplus of calories and enough protein to support muscle growth. There is only so much muscle the body can create in one day and giving it more nutrients than it can use won’t speed up the process. It’s like a worker building a house. He won’t build the house faster if you give him more materials than he can use. In fact, the unused materials will just pile up around the house – just as body fat will pile up around the muscle.
#5 Allowing Proper Recovery
Muscle growth has two parts: 1) Creating the stress that stimulates adaptation and 2) Allowing our body to recover from it and improve.
When your recovery capacity is good you can handle more training which translates into better progress in the long term. An important factor to keep in mind is that your body reacts to all types of stress very similarly. Although lifting weights, the death of a loved one, or tight deadlines at work are different, your body copes with them using the same reservoir of recovery. In other words, mental stress can actually make you physically weaker.
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“HOW TO PUT ON A LEAN MUSCLE
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