How to Gain Lean Muscle Mass: A Guide for Lifting Beginners. No matter what your fitness goals are, you can always benefit from gaining lean muscle mass. But, adding a lifting routine to your workout can be a daunting task. With all the different weights, equipment, and advice out there, you may not know where to begin.
There’s plenty of advice out there, but for beginners, it’s good to start small. This guide will walk you through how to gain lean muscle mass, especially if you’re just starting out. Follow these muscle-building tips to take the first step toward a healthier body.
Use Your Body Weight
It may sound a bit wild, but strength and conditioning training should be taken one step at a time. If you’re a beginner, you should try starting with just your body weight. Performing your workout routine using only your body weight can help you become familiar with each exercise’s proper form and movement.
As you become more comfortable with each exercise’s movement, you can gradually introduce more weight. Weight lifting for beginners can be difficult, so to avoid injury, make sure your form is down before you add extra weights.
Once you start adding weights, start small and gradually work your way up. Strength and conditioning training is a marathon, not a sprint.
Listen to Your Body
It is important for beginners to understand that pushing your body beyond its limits is not necessarily a good thing. While you should work out until you’re tired, you also shouldn’t push yourself too far.
This also means that rep sets are not necessarily a good idea for beginners. Instead, listen to your body. Incorporating a mix of isometric and isotonic exercises can also be helpful.
Isotonic exercises are those that are done in reps. These include push-ups, crunches, squats, and more. These are great, but can occasionally overwork muscles, especially for beginners.
Examples of isometric exercises include planks, wall sits, and glute bridges. These are exercises that are done for a certain amount of time, instead of in reps. Incorporating these can help strengthen the muscles while minimizing the risk of injury.
Modify Your Movements
If you’re listening to your body, you may find that some exercises are too advanced for a beginner. In some cases, you may be putting too much strain on underdeveloped muscles.
This is why it’s important to gradually build your workout routine. If you need to, modifying exercises can be a good way to build your way up. Modified exercises can help you perfect your form and build your muscles gradually to avoid injury.
Examples of modifications you can make include:
- Wall push-ups instead of traditional push-ups
- Step-ups instead of box jumps
- Chair squats instead of traditional squats
- Standing crunches instead of traditional crunches
There are plenty more modifications you can make. The key here is to listen to your body. It’s important not to overextend or overwork yourself, as that can be detrimental to your strength and conditioning training in the long run.
Do Frequent Workouts
Consistency is key to muscle building. Since your growing your muscles gradually, you need to make sure you’re working out frequently. A good place to start is training at least 3 times a week.
Working out three times a week is considered the minimum needed for actual muscle growth. As you get stronger, you can increase the number of workouts you do.
There’s no limit to the number of workouts you can do. However, it is important to listen to your body. Workout frequently, but build up to it slowly.
Fuel Yourself Appropriately
When starting any workout routine, it’s important to have the right fuel for the job. This is especially true for strength training. When doing strength training, there are additional considerations that should go into your diet.
To begin with, make sure you’re getting enough protein. Protein helps to build muscles, even on your off days. In general, the maximum amount of protein you need is less than 1 gram of protein per pound of body weight per day.
Lean protein, protein shakes, or supplements can help you achieve this goal.
It’s also important not to skimp on carbs, as carbs provide your body with the energy needed to complete your workouts. Low-carb diets can negatively impact your muscle-building efforts.
In general, not getting enough food will hurt your training efforts. You want to be sure you’re fueled up for the hard work your body is doing.
As you get stronger and your workouts get more intense, it may be a good idea to introduce supplements to your regiment. Proper nutrition is key, but it may not be enough for a body in serious training.
Creatine is a great addition for bodybuilders, as it can help build your muscles and provide extra energy. You can also take SARMS or peptides for muscle growth.
Get Plenty of Rest
As important as the workout is the rest you get in between sessions. Recovery and rest are key for muscle repair. In fact, muscle building mainly occurs while you’re sleeping.
Without proper rest, you may delay your results. You also leave yourself more vulnerable to illness and injury. Overworking your body is usually more counterproductive than helpful.
While you may be incredibly motivated to begin your fitness journey (and you should be!), it’s important to take it slow. Listening to your body is the key to effectively building muscle.
Become an Expert in How To Gain Lean Muscle Mass
One of the best muscle-building tips you can get is to pay attention to the signals your body is sending. Working out can be hard and tiring, but it should also be energizing for your body.
Start small and work your way up to achieve the maximum results for your body. You’ll see tons of benefits, but you must be patient and consistent. With a little hard work, you’ll become a pro at knowing how to gain lean muscle mass in no time!
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