On of the most common questions you see on many fitness “bodybuilding” forums is guys asking how to pack on lean muscle, there hundreds of guys offering their opinion, yet I don’t see many of them bulging at the seems with huge muscles.
Opinions will vary on how to pack on muscle, it really is a simple process that takes time, consistency and hard work, how much muscle you pack on to some degree has to do with genetics but regardless, if you put in the work you will succeed.
I don’t claim to have any kind of degree in fitness or health but what I do have is lots of experience that has helped not only myself but many friends pack on massive amounts of muscle in a relatively short period of time.
Where to begin
If you have never set foot in a gym before you go hitting the weights you will need to start off slow, if you do have some degree of training experience you can start off a little quicker, but for most beginners it is good to start off with some isolation exercises to get a whole body workout, this will help your muscles get used to lifting weight, this may take a week or two, but you don’t want to overdue things to the point where you are too sore to continue lifting.
Once you are used to the weight the best thing you can do is begin with compound exercises, which are:
Deadlifts
Barbell rows
Squats
Bench press
You can begin performing these exercises with a moderate amount of weight and then gradually increase your weight, there is a good website called stronglifts.com that talks about the process of lifting heavy and they offer several free programs.
Lift heavy
Most people are afraid to lift heavy weight, but the only way you can expect to pack on muscle is by shocking it with heavy weight. One of Ronnie Coleman’s famous sayings was “everyone wants to get big but nobody wants to lift heavy ass weights” Lifting heavy weights with compound exercises is the only true way to build both strength and muscle mass.
Nutrition
Another issue most guys have is getting enough to eat, in order for the muscle to thrive it requires protein and carbs because they are what provide you with energy. In my opinion, you should stick to clean foods and avoid as much processed foods as possible. Sure you can still eat fast food here and there but keep it to a minimum, what works for me is eating clean during the week and I will usually splurge on the weekends eating stuff I enjoy such as Pizza, fried chicken and a burger here and there, once Monday rolls around I am back to watching what I eat.
Lean proteins are important, try to stick to chicken, lean beef, fish, lots of rice sweet potatoes and green leafy vegetables.
Get plenty of rest
Rest is sometimes overlooked, in order for muscle to grow you need to get plenty of sleep, a good night's sleep not only helps muscle recovery it is also the time when you body releases the most HGH “human growth hormone” which is important for recovery you can't expect to be out partying all night and still pack on muscle.
While the above suggestions may seem simple and obvious they are often overlooked but in simple terms to gain muscle you need to lift heavy, Eat Big and rest, try it for a few months and I guarantee you will see results.
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