The main goal of this web site is to give you quality information you need to put together a plan to build muscle, lose fat and achieve your fitness goals.
6 Key Principles Your Program Needs to Follow to Build Lean Muscle Mass
1. Training Intensity
2. Training Volume
3. Overload (Progressive Resistance)
4. SAID (Specific Adaptation to Imposed Demands)
5. Recovery (Rest)
6. Muscle Building Nutrition
If you want to build lean muscle mass you need to properly incorporate all these principles into your weight training program.
Some genetically blessed people can get away with only following a handful at any one time but if you have trouble building muscle, you need to follow all seven.
The better you do with including these principles into your muscle building program, the more progress you'll make and the faster you'll gain muscle mass. And that's what you want, right?
We'll cover a lot of these weight training principles on this site, which is now hundreds pages in size.
Here is some of the muscle building info you can expect to find:
I want to clear up the confusion by providing quality weight lifting information that you can use to start building your dream body now by learning the right ways to build lean muscle and burn fat.
Great, but who are you and how can you help me?
That's a fair question and while you can read a bit more about me in the contact section, here's some brief info on my background. This site isn't about me, it's about you but this will give you an idea of why I think I can help you.
These are some of the reasons I know I can help you build muscle, burn fat, improve your athletic performance and achieve your fitness goals no matter what they are.
4 Powerful Muscle Building Tips For Gaining Mass
Look, no guy wants to be a skinny, weak, wuss. I know I hated it. It's just not a lot of fun. And despite what some people say, women aren't looking for a sensitive wimp.
So how the heck do you get the muscular look that grabs the respect of guys and the attention of women?
Great question. Most people train completely wrong, don't make any progress and then quit because they think only the super genetically gifted with an unhealthy does of drugs can add any real muscle.
Luckily, this isn't true. You just have to make sure you do the right things in order to pack on pounds of muscle mass.
Here are three of those things you MUST do if you want to build lean muscle.
1. Train Heavy
This doesn't mean all your sets are for singles, doubles or triples. It does mean that you should go as heavy as you can, with your sets lasting about 30 seconds.
If you're taking about 3 seconds for each rep (which is a typical speed when lifting "under control", that means 10 reps per set.
2. Shorten Your Training Sessions
Stop training for an hour and a half to two hours. You shouldn't need to train for longer than about 45 minutes and you can do just as well with short, intense, 30 minute workouts.
Get in the gym, go hard and get out. Your muscles grow out of the gym, not in it. If you wan to build lean muscle you MUST let your muscles recover from your training sessions.
3. Progress on the Big Exercises
This means you should be looking to up your intensity and your training poundages on the big exercises like squats, deadlifts, dips, pull ups and shoulder presses.
4. Eat Big
If you're naturally skinny and have trouble packing on any kind of weight, you're going to need to eat. A lot. At least for a period of time.
When I really focused on gaining muscle I had to eat 4,000 to 5,000 calories a day to finally start seeing progress on the scale. Now that I'm older, I don't have to go nearly that high but for awhile I did.
Implement these 4 muscle building tips into your weight training program and start packing on some serious muscle mass.