Adding mass is mostly a matter of lifting weights and eating more calories. However, adding lean mass can be a bit more tricky. This goal requires paying careful attention to both your workout and your nutrition. These 10 tips will help you add lean muscle.
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Train More Often
Twice a week workouts are fine if your goal is to maintain the muscle you already have. However, to add lean mass, you should aim for four to five workouts per week. You may need to reduce the length of your workouts to give your body enough time to recover.
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Emphasize Compound Movements
You get the most muscle-building bang for your buck by centering your workouts around compound movements, such as deadlifts, squats, pullups, and overhead presses. These exercises work several muscle groups at once, which is one of the most efficient ways to add mass.
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Don’t Skip Recovery
The work you do in the gym stimulates muscle growth, but your muscles actually do their growing in the recovery phase. Get eight to nine hours of sleep consistently. Cut down on stress. Pay attention to your nutrition.
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Stay Consistent
Changing your training is necessary to avoid plateaus and adaptation, but you also need to stick with your workout long enough to see progress. Performing the same movements repeatedly helps your body improve strength and efficiency.
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Eat More Protein
Protein is the building block for muscle. To put on mass, aim to consume .8 to one gram of protein per pound of bodyweight.
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Vary Your Sets and Reps
Doing eight to 12 reps per set is considered an effective way to gain muscle. However, to avoid adaptation, alternate in four weeks of a low rep, high weight, and four weeks of high-rep, low weight sessions. This will help you stimulate more muscle growth.
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Add Targeted Isolation Exercises
Your workouts should be built around compound exercises, but you can still incorporate targeted exercises, such as calf raises and biceps curls. Adding these exercises increases the volume of your program, which is important for building muscle. Targeted exercises can also help you balance out body parts that may not be as developed as the rest of your body.
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Seek Out a Good Training Environment
It is easier to efficiently strength train when you are surrounded by other people with similar goals. Doing this helps boost your enthusiasm and your results. To achieve even better results, partner up with a like-minded individual. A workout partner can help keep you motivated and encourage you to push yourself.
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Maintain a Positive Attitude
If you view working out as a chore, you aren’t likely to get the results you want. Approach your routine with commitment and enthusiasm.
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Add Supplements
Supplements are not a requirement for muscle building, but they can be helpful for some people. Supplements to consider include fish oil, creatine, sermorelin for sale, multi-vitamins, and protein powder.
Building lean muscle is a challenging process. However, with commitment and the right strategy, you can reach your goals.
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