Training To Gain Lean Mass

In short, there are no short cuts to gaining lean mass, since it takes many years of dedicated effort and commitment to hard training, a healthy balanced diet, rich in muscle-building nutrients, and a healthy lifestyle to build slabs of rock hard muscle. Here are some pointers though in all these aspects of bodybuilding to help you achieve your goals.


• Set short and medium term achievable goals.
• Consistency in EVERYTHING that you do – you can’t miss workouts or skip meals if you hope to build an impressive body.
• Stay away from negative people and influences.
• Building an impressive body and good health does not happen overnight, it takes years of hard work and PATIENCE.


• Stick to the basic exercises that have been proven over time to build tons of muscle: squats, deadlifts, bench presses, military presses, dumbbell presses, bent over rows, chin ups, dips, close grip bench presses, barbell curls, standing calf raises etc.
• Allow adequate recuperation time between, not only individual bodyparts, but training sessions also. For most people, this means lifting weights intensively three or four times a week.
• Incorporate low to moderate intensity fitness or cardiovascular work into your programme a few times per week. Remember – the heart is the most important muscle of all!
• Always strive to be progressive in your training, either by aiming to lift the same weight for more repetitions or more weight for the same number of repetitions.
• Always use perfect exercise technique to avoid injury.


• Eat a variety of foods that are rich in first-class protein, such as lean meats, eggs and complex carbohydrates, such as porridge oats, wholegrain rice, wholemeal pasta and potatoes and plenty of vegetables.
• If you eat like a bird, you will look like a bird, so adequate protein and calories are required to build muscle.
• Eat a nutrient-rich meal every 2 and a half to 3 hours so, for most people, this means approximately six or seven smaller meals a day, but some of these can be made up of meal replacement drinks. However, solid food is the best way to grow muscle, and guzzling down several protein shakes a day instead of planning your meals effectively does not constitute proper eating to grow lean mass.


• Ensure adequate sleep for recovery. A good guide is to try and get approximately 8 hours per night, although sometimes this isn’t always possible!
• Avoid excessive alcohol
• Avoid bad habits, such as smoking and using recreational drugs – it will destroy your immune system, kill your muscle-building stone dead and, more importantly, ruin your health.

So, there you have it: a quick summary of the key principles of building an impressive, muscular physique.