How to Gain Lean Muscle Mass

How to Gain Lean Muscle Mass

How to Gain Lean Muscle Mass:

Throughout the years I’ve been modeling and personal training the number one goal I’ve tried to personally achieve is bulding lean muscle mass and maintaining low body fat. One thing that’s very important in the fitness and modeling industry is to have good porportion throughout the entire body.  I’ve seen hundreds of guys who have a great upper body and lack mass in their lower body or vice-versa.   To have good solid mass throughout the entire body without looking unproportional can be hard to achieve, but pays out when done the right way! It takes time and consistency, but if you stick with it the results will show.

Building muscle mass the “Clean” way can be time constraining and maybe a little more expensive, but it shows better results from what I’ve done and taught. My clean way to building lean muscle mass is done by adding clean and healthy calories to your current daily meals. The average male needs to increase his daily calorie intake 500 to 2,000 calories a day depending on his goal. Some men get the mix up that they can eat whatever food to add for those additional calories, but really those calories should be clean and healthy foods eaten.

In order to keep your existing body weight you really should consume one gram of protein per pound of body weight. For example, if you weigh 175 pounds then you need to consume 175 grams of protein a day to maintain that weight. Ideally, if you’re trying to gain lean muscle mass you should increase your protein intake to your goal weight. So a 175 pound man who wants to gain 20 pounds of lean muscle to get to 195 pounds will need to intake 195 grams of protein. From my experience in gaining lean muscle mass it’s important to try to keep your daily protein and calorie consumption to 75-85% real non-processed or enhanced food. By that I mean don’t rely on protein powders, mass builders, supplements, or or other enhanced foods for the majority of your meals. Your body reacts and process real natural food better then going on the supplement bandwagon. In my experiences I’ve seen better gains in my mass and physical size by eating natural foods, but the downfall is that it will cost you more money. More food means more trips to the grocery store and more meat to buy. I know that it’s convenient to have an afternoon protein drink that is 300 calories and 40 grams of protein without having to make any food, but if you were to eat a large grilled chicken breast and some vegetables instead you would be better off.

Gaining Lean Muscle Mass Key Factors:

I. Set and Rep Count

Generally, in lean mass building sets and reps should be kept to a maximum of three to four sets with less than eight repititions per set.

Common Sets and Reps for Lean Gaining Muscle Mass:






II. Rest Time Between Sets:

A huge factor in building muscle mass is your rest time between sets. It’s better to wait longer than to start too soon.  Remember you want have to rest time between the sets to lets your muscles recover and avoid your heart rate getting to high. I recommend to rest 2-3 minutes between sets. At times it can be hard wait that long, but once you develop a consistent routine you’ll get use to it.

III. Hear Rate Monitoring:

Your heart rate should be at 60 to 70 percent of your maximum heart rate. At this rate you’ll peak into a fat burning zone, but won’t burn to many calories during your workout. It’s a good idea to invest in a heart rate monitor that has a strap to go around your chest. To calculate your muscle building heart rate use this formula.

Click Here for Calculating Heart Rate Zone

IV. Breathing and Form

Breathing and form the one the most important elements for weight training. Breathing through the mouth is high recommended when participating in weight training, sports, and other cardiovascular activities. When breathing during your weigh training session you want to keep these tip in mind

– Breathe out when when pushing or pulling on reps.  Make sure that your neck is always up and never positioned down in your throat. When your chin is down you will cut off oxygen to your lungs therefore excreting more energy, lose stamina, and rick potential injuries.

– Inhale between with mouth open.

When lifting weight it’s very important to have full extension in movements in your reps. For example on barbell bench press, the bar should hit your chest on the way down and the on the extension up your arms should be fully extended out straight to remember to breathe out.

V. Nutrition and Protein Intake

Keep in mind that my lean muscle mass building program is used for men that are looking for a natural way to gain lean muscle and to look bigger porpotionately . This program is not designed if you’re looking to do “Bulking” for bodybuilding or competitions. Also, this program is not designed for strength training although you will see gains in your weights when lifting.

The protein your body stored is a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.

In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day.)

A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.

A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.

Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles,” says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.

For your shake, you’ll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can’t stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread.

Research shows that you’ll rebuild muscle faster on your rest days if you feed your body carbohydrates. Post-workout meals with carbs increase your insulin levels, which, in turn, slows the rate of protein breakdown. Have a banana, a sports drink, a peanut-butter sandwich.

If you don’t eat often enough, you can limit the rate at which your body builds new proteins. Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.

Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles. Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up.

About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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