How To Build Bigger Muscles FAST with "Compound Exercises" (Big Brandon Carter)

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How to Build Lean Muscle - A 3 Step Approach to Building Muscle

Building muscle is not about going to the gym and pumping iron. How to build lean muscle requires a 3 pronged approach, with actually building muscle through weight training as only one part. In this article, we will cover the three legged stool to building muscle, plus methods to build muscle without weights, which is an excellent way of build lean muscle without ever having to getting a health club membership.

The three step approach on how to build lean muscle involves diet, aerobic training, and strength training. One without the other two will not build lean muscle that is our goal. Let us look at all three in more detail.

1. Diet. First, eating smaller meals more often is a better approach to building muscle than eating two or three large meals a day. Eating more frequently keeps the digestive system humming along at a steady pace, rather than having it shut down when you are hungry, then get bombarded with a huge meal. If you eat before you hit starvation mode, you will be more likely to eat something nutritious (if you have planned for the snack) rather than grab the first junk food you find in order to relieve the hunger pangs. Just remember to eat smaller portions so your overall caloric intake does not increase. What you eat, and don't eat, will also be a vital part in how to build lean muscle mass. Each mini meal should contain sufficient protein, which are about 15 grams for a female and 20 grams for a male. Yes, that is quite a lot, which means that you won't have much room for excessive amounts of carbohydrates and sugars. Avoiding refined and processed carbohydrates and drinking as much water as you possibly can is the diet that will lead to building muscle.

2. Aerobic exercise. We cover many varieties of cardio exercises on our website, but pick one and stick with it for six days a week. A good one would be brisk walking (minimum four miles per hour) for two miles per day. It may seem like a lot, but should be accomplished in about a half hour if done at the right pace. Yes, it's true that muscles are broken down during aerobic exercise, but part of process of how to build lean muscle is breaking down that muscle and rebuilding it stronger. Massive amounts of cardio exercises, such as what marathon runner's experience, can decrease building muscle, but we are not talking about that amount of cardio exercise. But again, it must be supported by proper diet. Also, it promotes blood flow and oxygen transport to the muscles.

3. Strength training. This is what everyone thinks of when they bring up how to build lean muscle. One of the keys to this is not to concentrate too much on your favorite areas to building muscle. Work all of the areas of the body, and allow sufficient recovery time (24 to 48 hours), and combine them with stretching exercises.

As mentioned above, there are many excellent ways to build muscle without weights that can be performed without any outside equipment. Pushups, pull-ups, situps, and squats are just a few exercises that can be accomplished anywhere, anytime. Granted, free weights and weight machines can be regulated better for your workout, but build lean muscle through weight training does not require a health club membership. Our website or the internet will provide many interesting methods of training for building muscle.

Our goal is to inform those people who are trying to lose weight on comprehensive, realistic programs for weight loss. We are definitely not into quick-fixes, but programs that involve proper diet, cardio work, and muscle tone. Rich Carroll is a writer and health advocate now living in London.

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Muscle Building Advice - 3 Tried and True Tactics to Build Lean Muscle Mass

When starting an exercise regimen, everyone envisions themselves gaining significant muscle mass and improving their overall tone and shape. But, building muscle is often harder than we think it will be and you may find that even with regular workouts, the gain is just not what you expected. Some eventually turn to supplements, but quickly find that they too do not boost the muscle mass they promise.

So, what do you do when you pump up the exercise, but are deflated by the results? Here are 3 tried and true tips that you can use to begin building lean muscle mass:

Tip #1

When designing your workout, be certain that the vast majority (at least 95%) of the exercises you choose are large multi-joint compound exercises. Whether you hope to decrease fat, or increase muscle, large multi-joint exercises will work to successfully achieve either.

Exercises that create major movement patterns such as the following are your best choice:

Upper Body 

• Horizontal presses such as bench, pushups and dips
• Horizontal rows such as one-armed dumbbell rows, seated cable rows and bent over barbell rows
• Vertical presses such as overhead dumbbell and barbell, kettlebell clean and presses
• Vertical pulls such as lateral pull downs, pull-ups and chin-ups

Lower Body 

• Squatting movements such as front, back, overhead and bodyweight squats
• Dead lifting movements such as regular, sumo and Romanian

The remaining 5% of your workout should consist of isolation exercises such as bicep curls, calf presses, pec flyers, shoulder shrugs, shoulder lateral raises and tricep presses. Your abdominals and core should also be worked out, but only as an additional option after the multi-joint drills.

Tip #2

To ensure the best results, you should schedule an intense 45-60 minute weight training workout 3-4 times per week. Make sure that you do not exceed the 60 minute limit in order to avoid catabolism. While the goal of any workout is to increase the buildup of muscle (or anabolism) catabolism actually breaks down your results. If your catabolism exceeds anabolism, you will achieve a negative result. While you want to stay anabolic, you still need to push your body hard enough to promote muscle growth.

Design a workout plan that maximizes the intensity of your routine. One option is opposing upper and lower body patterns such as squats and pull-ups or bench presses and deadlifts that serve as supersets to maximize your workout without interfering with one another.

These upper and lower body supersets, done with heavy weights, can be very effective if done at a high intensity. And while these are great options for any successful workout regime, to reach your goal of fat burning or gaining muscle mass you will also need to adjust your caloric intake.Tip #3

Tip #3

Finally, as with all healthy lifestyle changes, making quality choices in your foods can have a significant impact on your success.

Choosing whole food options rather than overly processed foods or even expensive supplements, can make a huge difference in your outcome. Proteins are best processed through the body when they are obtained from whole foods such as eggs, meats, nuts, seeds and raw dairy. Supplement bars and replacement meals offer protein as well, but are not as easily assimilated.

Making healthy nutritional choices will increase your chances of success. Keep your eye on the prize and your workout within these 3 rules in order to see the results you hope for: the meaner, leaner, chiseled physique you've always dreamed of.

Men, if you want to get the best in muscle building advice, click either of these links now and check out these tips to get ripped abs the right way.

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