Building Lean Muscle

Building muscles quickly is very easy to do. Following a few basic fundamentals will allow you to pack on quality muscles within a couple weeks. You have to be consistent, though. So, what I’m going to share with you are some basic fundamentals that will allow you to quickly build muscles the easy way.

The fundamentals are:

1. Nutrition. This is probably the most overlooked fundamental when it comes to building muscles. Most weightlifters train hard, but they overlook the nutrition part. Eating the right foods is just as important as training. You have to eat right to gain quality muscles.

When trying to build muscles quickly, make sure you eat alot of protein and carbohydrates. You should try to consume at least 1.5 grams of protein per pound of bodyweight everyday. And roughly 2-3 grams of carbs per pound of bodyweight.

An example would be if you weighed 170 pounds, your protein intake would be 255 grams and your carb intake would be 340-510 grams.

2. Training. Make sure you train heavy. And by heavy, I mean weight that you struggle with. If you can bench press 135 pounds for 20 reps, don’t go in the gym and do 3 sets of 8 reps with 135 pounds. Go heavier. Do 205 pounds instead.

By lifting heavier, you’ll place stress on your muscles, which will break them down. If you workout with light weight all the time, you will stop growing. So, add more weight.

Also, be sure to have a spotter. If you’re doing heavier weight than you normally do, you need to have someone there with you to make sure you don’t hurt yourself. Even the strongest guys in the gym need a spot.

 

 

Add compound lifts to your workouts. This will allow you to quickly build muscles the easy way. Some great mass building exercises are bench press, squats, standing barbell curl, military press, and deadlifts.

3. Rest. When trying to build muscles quickly, there’s nothing that’ll slow you down more than over training. You shouldn’t be in the gym 3 hours a day, 7 days a week. Give your body time to recover from your workouts.

Try to get at least 6 hours of sleep every night. When you do, you’ll notice an increase in your recovery time.

Those are the basic fundamentals that you can use to quickly build muscles. Make sure you set some goals, follow these tips, and watch how fast you pack on quality, hard, and lean muscle.