Hey guys this is Episode 2 of the podcast! Were going to be discussing the five most important factors in training and nutrition to help build lean muscle mass!
5 Tips to Build Lean Muscle Mass
Do resistance training at least 4 times a week. I would say 5-6 times a week is best but that all depends on training intensity and your life schedule as well. When doing your training I recommend either a “Bro Split” or a PPL scheme. THe “Bro split” is your normal isolation split aka having a chest day, back day, shoulder day, arm day, and leg day once a week. The PPL split is push pull legs which I like to operate on more of a six day schedule if i'm utilizing this split. For example, Monday: push, Tuesday: pull, Wednesday: legs, Thursday: rest, Friday: Push, Saturday: Pull, Sunday:Legs, Monday: Rest. I like to operate this split on a six day schedule because it gives my body ample rest after three hard days of training.
Eat at least 4-5 clean meals a day. I recommend chicken, lean beef, egg whites, and any type of fish for your protein sources when looking to build lean muscle (you're going to want to consume at least your body weight in grams of protein per day if not more to build lean muscle). For your carbohydrate sources I recommend sticking to red potatoes, sweet potatoes, jasmine white rice, and basmati white rice. For your saturated fats you’re only allowed to cook food in olive, almond, avocado oil. You could also implement whole avocado, peanut butter, or almond butter as a healthy saturated fat when looking to build lean muscle.
Focus on lifting in about an 8-12 rep range with controlled reps. Hypertrophy (muscle growth) is all about getting blood into your muscle. The ideal amount of reps (scientifically proven) is around 8-12 reps. Again slow and controlled because the more controlled and slower the rep the more time under tension that certain muscle has. The more time under tension muscle has the more the muscle is going to GROW.
Calculate your macros and find the optimal amount of calories intake you need to gain muscle. THIS ONE IS KEY! If you are eating intuitively and wondering why you might have hit a plateau… then this I would say is your next step. One can only get so far in their physique while intuitively eating. Your body is a machine and if you want it to run like one then you must be conscious and consistent with your calorie intake.
Don’t expect muscle to just come in a week or two of dieting and training. It takes time and consistency. Little progress always adds up to major progress IF YOU ARE CONSISTENT. Stick to your diet and training program If you have one. If you don't I recommend formulating one for yourself or seeking out help from a personal trainer or online fitness coach.
