How to Build Lean Muscle Mass

Building lean muscle mass may be difficult, however, it is not impossible! Here are 5 steps that you can implement to help you build lean muscle mass.

By HourlyTraining

Published September 15, 2020.

Building lean muscle mass may be difficult, as you will be trying to gain muscle mass and lose fat at the same time, however, it is not impossible. Below are 5 steps that you can implement to help you build lean muscle mass.

Mix Light and Heavy Weights

It is known that the 8 - 12 repetition range is very effective for muscle growth, still, the human body is an adaptive organism and the muscles need to be constantly challenged in order to change. Try to change up your weights, sets, and rep schemes in order to stimulate muscle growth.

Do Cardio and Strength Training

In order to gain lean muscle mass, you will need to gain muscle as well as lose fat. For this to happen, you will need to incorporate both strength training and cardio training into your workout routine. Try to do at least 2 cardio sessions and 4 weight sessions per week.

Use Supersets

A superset is when you perform 2 different exercises back to back with very limited rest between movements. This is a very effective way of keeping your heart rate high and focusing on different muscle groups.

Fuel Your Body

In order to build muscle, you will need to increase your protein and total calorie intake. Try to eat a lot of nutrient-dense foods and eliminate processed foods. Focus on your pre- and post-workout nutrition.

Rest and Recover

Muscle repair and growth happens during the resting phase. Aim to get at least 8 hours of good quality sleep each night and take at least one full rest day each week.