The idea of building lean muscle mass appeals to several men not only for fashion reasons but for strength, power and overall health improvements. Nevertheless there are numerous workout programs available, different equipment and a range of methods that can be confusing. Before you pick a plan or shop for barbells at factoryweights.co.uk, we have put together a guide to help select the best workouts and exercises to build lean muscle mass and strength.
The core component of any muscle development program is resistance training. You can effectively stimulate muscle growth using weights and resistance bands on various muscles. Some of the best exercises for building lean muscle mass include squats, deadlifts, bench presses and shoulder presses. Aim to do 8-12 reps, 3-4 sets with a challenging weight for hypertrophy.
When it comes to gaining lean muscle, compound exercises are effective as they work out various muscle groups in one go. These exercises build muscle as well as increase one’s general strength, balance and coordination. Include compound lifts such as squats, deadlifts, bench presses, pull-ups and rows in your workouts to promote total body hypertrophy.
High-Intensity Interval Training (HIIT)
The fact is that HIIT is a great tool used in developing lean tissue and shedding excess fat. It consists of high-intensity exercises with little breaks in between. HIIT workouts do not only raise muscle endurance, but they also enhance metabolism resulting in more fat burning beyond the workout. Your HIIT workout would be more effective with the incorporation of exercises like burpees, mountain climbers, sprints and kettlebell swings among others.
It is important to make sure that you implement progressive overload in your program to continue building lean muscle mass. The term progressive overload means increasing the load (whether it is resistance, duration or frequency) gradually. The process also results in muscle growth which discourages plateauing. When you get comfortable with the exercises, increase the weight that you lift, the number of repetitions or the number of sets until you begin to feel stronger.
Rest and Recovery
Muscle development involves intensive exercises, but it also requires proper rest. To build lean muscle it is advisable to give them a break from intensive workouts for at least 48 hours. On resting days give special attention to stretching, foam rolling and mild cardio to increase blood flow into the muscles.
Nutrition is directly related to building lean mass. Make sure you consume sufficient proteins for muscle development to support this process. Good sources of protein include lean meat, fish, eggs, dairy and plant based proteins. Also ensure you consume different types of fruits, vegetables, whole grains and healthy fats to help build muscle.
Although this often falls under the radar, staying adequately hydrated is an important part of muscle growth and overall performance. Water carries nutrients to your muscles and facilitates normal muscle activity as well as alleviating muscle cramps. Strive to drink at least eight cups of water daily, and more when training or in high temperatures.
Consistency and Patience
Consistency and patience are essential because it takes time and commitment to build lean muscle mass. Be disciplined in your workouts as well as your eating habits and be ready to remain patient throughout the whole process. Do not expect instant results. Persistence will give you progress over time.
Getting fit and building lean muscle mass involves the right exercises, enough sleep and good nutrition. Add resistance training, compound exercises, HIIT and progression overload to your workouts for maximum muscle building. Always ensure you get adequate rest, have a proper diet and hydration and with continuous training, you can move towards building lean muscle mass.