3 Tips for Super Lean Muscle Gains

3 Tips for Super Lean Muscle Gains

3 Tips for Super Lean Muscle Gains

It seems so easy for some people to build muscle but for you it seems just about impossible? In this article we are going to look at the three most important factors that everyone must understand before they even think they are going to gain a huge amount of muscle mass. So why are you spending endless hours in the gym but still not getting the gains you feel you deserve?

1. Eat to gain muscle mass!

You may think that your workouts are the most important part of gaining weight but you're wrong. If you're not eating enough then you're wasting your time. The quickest way to gain muscle is to EAT. You should be eating 500kcals above your maintenance. Eating protein enriched meals at least every 3 hours is essential to get bigger. This not an excuse to eat crap, this should come from good sources of protein, carbohydrates and fats. Don't get me wrong there is room for a bit junk food but you have to be honest with yourself. If you put on fat very easily then try to keep it 90% healthy 10% junk. But if you're a complete ectomorph (skinny with a very fast metabolism) who struggles to put an ounce of fat on then you can maybe relax these figures slightly.

2. Your workouts, sets and reps need to change

Firstly, it is almost impossible to build muscle without weights. But also if you have been doing the typical multiple exercises with a lot of sets and repetitions between 10-12 then STOP NOW. If you want to gain muscle then lift heavy! Do not fall into the trap of going too heavy and sacrificing form but keep the repetitions low (3-8), don't do too many sets, keep to compound movements such as squats, deadlifts, bent over rows, bench presses and military presses and of course work your ass off! Stop wasting your time dumbbell curling your life away. Aim for progressive overload on the big lifts and you will see start to see big muscle gains.

3. More rest

This is probably the best and easiest tip to gain muscle mass but the majority of people just cannot get their heads around it. I know it feels awesome getting a pump in the gym everyday and you may think your muscles are growing but you're not. Muscles grow when you are resting this is a FACT and you will save yourself a lot of time by getting to grips with this now. I would recommend 8-10 days rest between each body part. For example:

Monday Back and biceps

Tuesday Rest

Wednesday Chest and triceps

Thursday Rest

Friday Legs

Saturday Rest

Sunday Rest

Monday Shoulders and abs

Tuesday - Rest

Wednesday Repeat

Trust me you are more likely to continuously improve your workouts and gain mass if you are having more rest!

www.big-muscle-gains.com

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