When you start seriously lifting weights, building lean muscle should be first and foremost on your agenda. It is one thing to want to get big to look great it is another thing to add lean muscle mass. If you are increasing weight and it is mostly fat than you are really defeating the purpose of building your body. If you are training and not getting the results you hoped for other than getting larger then it’s time to refine your bodybuilding program. To build quality muscle mass you need to learn more about nutrition and also add some cardio and strength training to your program.

Four things we must understand when you are thinking about building lean muscle

Muscle Confusion
One way to build lean muscle mass is too start using heavier weights combined with less rest in between sets. You should limit the amount of rest in between sets to about 30 seconds; just enough time to allow your heart rate to decrease and the lactic acid build up in your muscles to also decrease. Keep your muscles confused by changing your rest times in between sets and they will respond by getting bigger. Utilizing this type of confusion training burns extra calories and increases your overall lean muscle mass.

Strength Training
There is no way to truly build lean muscle mass without including a strength building routine to your existing program. When you weight train properly you will want to tailor your workouts to include a fat burning routine combined with a super charged strength building program. A core strength training routine must include working out the larger muscle groups. Working out these large muscle groups will help to build your overall core strength. The chest, back and legs are examples of large muscle groups which respond fantastically by using compound exercises.
This method of training will release a larger amount of hormones and utilize a larger portion of muscle fiber than just working out the smaller individual muscles and will also allow you to continue to burn calories long after the workout is done. It really is all about gaining strength and using a great strength training program to bring you to the next level.

Cardio Training
Don’t forget your cardio to help you build lean muscle mass and get a ripped physique. Cardio, although at times seems unnecessary, must be done to help our overall physical condition and give us the energy we need to fuel our workouts. While you are building muscle you want to be able to see that muscle but how can you see that muscle if you have a layer of fat hiding it? It’s the cardio training that will let you lose that layer of fat just below the skin. Add the cardio now!

Nutrition And Protein
To build lean muscle mass you must eat the right foods and get the correct amount of protein if you are to reach your goals. Protein is a major source of body building nutrition that must be consumed everyday and in the right amounts because your body can only assimilate a certain amount of protein at any one sitting. To accurately calculate the amount of protein you need take one gram of protein for each pound of lean muscle mass. This is different than one gram of protein for each pound of body weight but if you are a beginner weight lifter than it will be ok to calculate your protein intake based on total weight. Once you become more experienced then you will want to tweak your intake by consuming protein based on your lean muscle mass.

Keeping these four things in mind, muscle confusion, strength training, cardio and nutrition you will be well on your way to building a lean muscular body.

Begin building lean muscle today or keep complaining about how you look. It is up to you how you look and feel.

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