Being a successful natural bodybuilder is all about having good muscle size and a low body fat percentage without relying on performance-enhancing drugs. The training plan you use is without a doubt one of the most important factors in your success. While any well-designed, balanced workout performed at a high intensity will produce results, you may be better suited to certain training regimens than others. Depending on your current level, goals, and lifestyle, you can choose from three main types of workouts.

1. Full-Body Routine

Full-body workouts involve working out your entire body in each session, which is usually done three times per week. A full-body training allows you to maintain high-intensity levels, focuses on large, compound movements, requires only three visits to the gym per week, and provides ample recovery time between sessions. However, if you want to train more than three times per week, it will be difficult, and there will be little time for you to focus on any smaller body parts, such as calves and biceps, that you want to emphasize.

2. Movement-Based Split Routine

Full-body training is great for beginners, but Stuart McRobert, trainer and author of “Brawn,” recommends switching to a split routine after a year of full-body training. A movement-based split involves splitting your body into pushing muscles such as your chest, shoulders, triceps, and quadriceps, and pulling muscles such as your hamstrings, upper and lower back, traps, and biceps. Legs are sometimes given their own day. This type of workout is better suited to slightly more advanced natural bodybuilders, as it allows you to vary your sessions more. However, you may still find it difficult to devote significant training time to any lagging muscles.

3. Body Part Split Routine

Body part splits are frequently depicted in bodybuilding and fitness magazines. You divide your body into four to seven different sessions, though the typical bodybuilding split is four days, with back and biceps on day one, chest and triceps on day two, legs on day three, and shoulders and traps on day four. Body part splits are excellent for focusing on specific muscles and allowing you to train at a high volume and intensity. However, because you only train each muscle group once per week, it is easy to over-train, and because you only train each muscle group once per week, some larger muscles, such as your back and legs, may not get enough training.

Bottomline

Any workout plan will get you good results as long as you put in the effort, eat the right foods, and have patience. Whatever plan you choose, limit yourself to a maximum of five exercises per session and allow your muscles adequate recovery time between training sessions.

Bodybuilding is a discipline that demands perseverance. But, on your quest to become the world's biggest man, you may be wondering which muscle grows the fastest.

Fitness is all about planning ahead of time. I know I can't run, therefore I don't waste my time attempting to do so. Instead, I know I gain muscle in my legs and glutes and have good core strength, so I focus on improving what I currently have. But suppose you're starting from zero and want to gain muscle in the simplest ways possible – maximum outcomes with least effort. Which muscles are the simplest to strengthen and retain quickly?

The quadriceps and chest muscles grow the fastest. To be honest, most people are genetically distinct. Most people, however, discover that their quadriceps and chest muscles grow the fastest. Because these muscle groups have so many muscle fibers, they generally grow significantly quicker than the rest.

However, this topic is a little more complicated than it appears on the surface. Let's go over it in greater detail.

Fitness Is All About Genetics

The muscle that grows the fastest in most people is determined by heredity.

Some people develop their biceps the fastest, while others grow their hamstrings the fastest- it all comes down to genetics.

That's why, even if you put two people on the identical workout routine, they'll appear different and have different muscle mass.

Even if you're brand new to training, you undoubtedly have a good understanding of where your innate physical strengths lie, or don't.

7 Easiest and Fastest Muscle to Build

The largest muscles in your body will be the first to show off. It's straightforward and logical. Those who wish to know how to grow muscle quickly at home will get the same response as those who train out at the gym: do more heavy lifting. What is the appeal of heavy lifting these days? There are two types of muscles: fast-twitch muscles and slow-twitch muscles. Fast-twitch muscles of type IIb are the largest in your body and, by definition, are far more prone to growth than the other group. And in order to accomplish so, the muscles must be engaged with the appropriate weight.

Here are the muscles that usually grow the fastest: 

1. Medial Head (triceps)

The triceps account for two-thirds of your upper arm bulk. The benefit of triceps is that they normally work together, but if you want to strengthen the one between the two, try close grip bench press or bar dips. True, it's not as obvious as the other two, but it's still important.

2. Long Head (triceps)

If you want to really work on your long heads, one arm overhead cable extensions are the way to go. This is, of course, the greatest component of the arm muscle.

3. Rectus Femoris (quadriceps)

Moving on to the next muscle group in the 7 easiest and quickest to build – the quads. Rectus Femoris was chosen over Vastus Medialis because it is more noticeable and easier to construct. That's the muscle at the front of your thigh, and while the good old power leg extension may appear dull, it will help you strengthen the target muscle.

4. Pectoralis Major

Pectoralis Major, also known as the pecs, is a muscle that is significantly more visible in men than in women because it is basically your upper chest. Girls, I'm sorry, but you have other attributes. Get some push-ups in if you want to define your pecs!

5. Vastus Lateralis

Vastus Lateralis is the third easiest and fastest muscle to grow on our list. The quadriceps is the largest of the quadriceps group. It's on your thigh's side. Because bigger is always better, you can easily enlarge it. Machines in the gym might be really beneficial in this process.

6. Latissimus Dorsi

Latissimus Dorsi, of course, has a nickname: lat. The lat is one of your body's largest muscles, located in the back and extending down your spine. Pull-ups, chin-ups, lat pulldowns, and swimming are examples of workouts that increase activity. Because it has a combination of fast and slow twitch muscles, it reacts best to a medium amount of repetitions.

7. Gluteus Maximus

And the beautiful gluteus maximus completes our list of the 7 easiest and quickest muscles to grow! It was entirely inevitable that it would appear on the list. The good news is that it is constantly used, thus it is simple to accumulate (believe it or not). Females who want to know how to strengthen this muscle quickly should follow the same advice we gave to all muscle groups: lift greater weights! Also, get enough sleep (yes, that counts, too).

Factors That Affect How Fast You Can Build Muscle

The rate at which your muscles grow is determined by various factors, including:

• Training program
• Training status
• Age
• Genes
• Diet
• Sleep
• Other stress

Because so many elements are at play, even if you and another individual followed the same workout program, the results could be dramatically different.

Your genes are one such factor over which you have no control. In one study, it was discovered that those who responded most favorably to resistance training (dubbed “high-responders”) gained up to four times more muscle mass than those who responded least favorably (“low-responders”) over the course of 12 weeks.

The only thing you can do is do your best with what you've got, pay attention to the aspects you can influence, such as excellent training, food, and sleep, and hope that it's enough to receive good outcomes from your efforts.

A promising element in this regard is that different types of training appear to respond differently to different persons. If you find that your present training program isn't producing the desired results, despite your best efforts in terms of food and sleep, it may be worthwhile to attempt a different training technique. Perhaps a change in training volume, frequency, or load and number of reps will result in fresh growth?

If you want to see rapid improvement in your training, you can supplement your diet with Brutal Force, for rapid muscle building, explosive strength gains and intense fat loss, all at the same time.

How Long Before You See Results of Your Training?

How long will it take until you notice any gains from your workout, in terms of kilos and percentages?

Your muscles are protected by a layer of fat. The amount of fat you have will influence how long it takes for your muscle gains to be evident through it. In normal-weight people who begin lifting weights, it is common to detect muscular gain after a month or two of consistent training.

Movies that graced our screens decades ago starred Arnold Schwarzenegger, the greatest bodybuilder of all time. Remember ‘Stay Hungry’ or ‘Pumping Iron’? Well, the movies might be outdated, but his workout strategies, tips, and diet remain relevant today.

Arnold Schwarzenegger bodybuilding career it’s a great example of consistency, passion, commitment, and discipline. The former bodybuilder won the Mr. Olympia contest seven times. He also retained a cut physique as an A-list Hollywood actor. That alone tells you who he was.

Following in Arnold Schwarzeneggers footsteps requires an intense fitness regimen. Let it be your passion and your everything.

Arnold's diet plan consisted of protein and a lot of it. His workout plan focused mainly on Hypertrophy, and strength strength for muscle gain.

He once said that no pain, no gain. Arnold Schwarzenegger workout program was brutal.

Photo by Anastase Maragos on Unsplash

Here is what you need to carry home from this world-class bodybuilder.

10 Arnold Schwarzenegger Bodybuilding Tips You Need to Know

Arnold’s bodybuilding tips cut across bodybuilder’s diet, workout plan, discipline, and self-drive. Here are the bodybuilding tips that you need before your muscle gaining journey:

• Don’t Stop When You Fail

Failure is a sign that you started something. Go back to your steps, and know where and what you did wrong. Rectify the mistakes and continues with the bodybuilding journey.

• Go For Strength First.

In his book, ‘The New Encyclopedia of Bodybuilding,’ Arnold says, ‘to get big you have to get strong.’ When beginning, focus on getting stronger and then work on building your body.

• Have a Target

A bodybuilder should have a specific goal. You cannot do a general workout like a ‘normal’ person and expect desired results. Target every move you make, give yourself timelines, and work towards achieving your goals. Know why you are doing the vigorous bodybuilding workouts, and drive yourself to the limits

• Don’t Overtrain

Overtraining is common in many bodybuilders. It is harmful to your body muscles and general health at large. In his book, Arnold advises bodybuilders to train sufficiently but avoid overdoing it.

He writes, ‘There will be times when a body part lags behind because you are overtraining it, hitting it so hard, so often, and so intensely that it never has a chance to rest, recuperate, and grow.’

• Don’t Get Comfortable

The world-class bodybuilder suggests that you shouldn’t get comfortable with your routine. Always strive to change for what works better for you. Ensure you utilise the weight room and weight lifting the best way.

 When you feel comfortable, your competitor is coming for your ‘neck,’ and you wouldn’t want to lose in the following context.

• Go for Multiple Reps

Weight lifting and bodybuilding is a journey- start with the first step going forward. Don’t start with heavier weights. Start with lighter ones, and progress as you gain muscle and strength.

Starting with weighty weights can damage your muscles or limbs, which can cost your entire career. Follow guidelines as advised by your trainers.

• Pumps are Important

As you build your body, your blood needs to be pumping to grow your muscles efficiently. Even if you are struggling, you can get the pump to come when you concentrate and focus hard enough.

• Eat Vegetables

As earlier stated, Arnold’s bodybuilding diet consisted of large portions of proteins, especially meat. However he also believes vegetables are an important staple in any diet.

Saying you can even build your body muscles by taking a purely plant-based diet. Take plant proteins and other foods, and you will still build your muscles. Non-plant proteins come with their fair share of complications.

• Use Machines

Arnold Schwarzenegger suggested that the use of machines in bodybuilding is a game-changer. Tech has brought efficiency, and it’s inevitable. He even wishes he had such an opportunity during his career, which started decades ago.,

• Target Abs Indirectly.

Arnold Schwarzenegger, in his book, writes that bodybuilders should work on the Abs indirectly. You should incorporate Abs movements in all exercises and lifts.

Photo by Lily Banse on Unsplash

What Is Arnold Schwarzenegger Bodybuilding Diet Breakdown?

In this section, the foods that were never missed in Arnold muscle-building meal plan will be highlighted. Below are the foods that Arnold took every week:

• Bacon and sausage– You cannot associate sausages and bacon with lean mass. However, they add calories to your diet. Also, they are naturally tasty.
• Ezekiel Bread– It is a sprouted whole grain bread, and experts say it’s healthiest to eat. It contains cereal grains and two types of legumes. It doesn’t have refined wheat and no added sugar. Arnold liked it.
• Whole Eggs– Eggs are a good source of amino acids and protein, and that is why Arnold used to take up to four whole eggs every morning.
• Grilled lean meat– You need lean meat like turkey and chicken breast if you are a bodybuilder. It is as essential as decades ago when Arnold was at the peak of his bodybuilding career.
• Oats– Whole grain oats contain both insoluble and soluble fiber. They help to make you feel full during bodybuilding workouts, improve cholesterol and glucose levels. Arnold likes oats with a little bit of honey.
• Avocado– Arnold knew how nutritious the avocado is. It contains about 20 types of vitamins and nutrients. Also, it has monounsaturated fats. This should never lack in any bodybuilder’s diet.

Other foods that Arnold took every week include grilled fish, red meat, brown rice, nuts, vegetables, sweet potatoes, cottage cheese, and milk.

10 Arnold Schwarzenegger Diet Tips

As one of the most renowned bodybuilders of all time, Arnold shares his nuggets of wisdom to every bodybuilder of their diet plan. Here are the essential bodybuilding diet tips as advised by the G.O.A.T himself:

• Supplement with protein- Always remember to take your protein shakes
• Study nutrition- Knowledge is power. Know what to take, quantity, and benefits.
• Eat Eggs yolks- never miss eggs on your diet.
• Take a multivitamin daily
• Eat protein- Proteins are the building blocks for your body cells. You need them in your diet to gain muscles.
• Avoid sugary foods- don’t include foods like corn starch, sweeteners, and maltodextrin in your weight-lifting meals plan.
• Eat more to gain mass- If you add mass, you can add protein shakes and caloric foods.
• Monitor quantity- In bodybuilding careen, consistency is a must. Monitor your portions and let them be constant unless the results are not coming forth
• Choose your food carefully- Go for quality over quantity.
• Calculate your protein intake- Arnold advises bodybuilders to take 1g of protein for every 1 pound of their body mass.
• Make sure your body is absorbing enough – Eating the correct diet won't be as effective if your body is not getting the nutrients from the food you eat. BiOptimizers can help cleanse your gut and improve your digestion so that your body is fuelled enough for your workout.

Photo by Gorilla Freak on Unsplash

What Do You Take Home From Arnold Schwarzenegger Bodybuilding Career?

Arnold’s consistency, passion, and commitment to bodybuilding and weight lifting indicates that, as bodybuilders, many other opportunities come with bodybuilding.

Stay focused, and do things professionally. Above all, be disciplined to be and remain at the top. 

Building muscle mass is difficult at any age, but it's especially difficult in your 50s, 60s, and beyond. Muscle definition and keeping in shape as you get older are always contingent on strength training and a healthy diet. However, as we get older, biological constraints come into play, pushing us to take a more disciplined approach to preserving and sculpting our muscles.

Many people in their fifties and sixties wonder, “Can I grow muscle beyond 50?” Thankfully, the answer to this frequently requested question is a loud yes!

The secret of gaining muscle after 50 for both men and women, on the other hand, is in recognizing the challenges that we confront at this stage of our lives. When we consider what can happen to our lifestyle and physical body as we approach this age group, we can see what things we should be completing to assist us stay in shape with confidence and success.

Why You Need to Build Muscle After 50

When a person reaches the age of 40, they begin to lose muscular mass, a condition known as sarcopenia. Sarcopenia is the loss of muscle mass as people become older, which is a natural process but is exacerbated by variables such as a lack of strength training and a sedentary lifestyle. Keep in mind that if you're above 50, you're probably at the pinnacle of your career. You work at your desk for the majority of the day. You're too exhausted to even consider going to the gym when you get home. 

People lose muscle mass as they age because they do nothing to prevent it. People lose about 10 pounds every decade beyond the age of 40, and the only way to stop this is to do something, which most experts say is resistance exercise.

Maintaining muscular mass in your 50s, 60s, and 70s has numerous advantages that can benefit you in almost every aspect of your life.

• Having more lean muscle helps you burn more fat even when at rest. 
• You are inherently stronger when you have lean muscle.
• You will have more stamina if you have more lean muscle.
• Adding lean muscle to your physique improves your appearance. 

In addition, your body's ability to cope with daily physical stress deteriorates over time. Muscle atrophy is more likely to occur when low energy levels are combined with a higher risk of sedentary activity, such as sitting all day.

Even after reaching your fifties, it is possible to recover muscle mass and bone mineral density.

You don't have to wait for your 50's to start bulking up. The best day to start gaining muscles is today. With the help of Crazy Bulk Anvarol, you'll be able to achieve the muscles you've been dreaming of, regardless of age. Right now they are offering a two for one special just for you.

How to Build Muscle After 50

After 50, the same basic concepts for gaining muscle and strength still apply.

You should force your muscles to accomplish something they aren't used to in order to challenge them. You must work your muscles harder than before in order to gain muscle and strength.

This is done by progressively increasing the amount of weight you employ. Choose a pair of heavier dumbbells, a tiny plate to add to the bar, or a heavier setting on the machine's pin. You might even strive to complete one extra repeat with a specific weight. You must aspire to accomplish a bit more, lift a little heavier, regardless of how you go about it.

Progressive overload is the name for this technique. It is the fundamental premise for both young and old to grow muscle.

Your body has no motive to develop stronger or gain muscle if you always lift the same weights for the same number of reps as you can easily perform. It already knows how to perform anything you tell it!

Of course, if you're new to weightlifting, start slowly to learn the appropriate form and become accustomed to the movements. However, once you've mastered your routines and are confident in your ability to train in a coordinated manner, it's time to gradually increase the intensity of your workouts and challenge yourself with larger weights.

How Often Should You Train? 

Lifting weights two to three times per week by healthy older adults builds significant muscle mass, according to research. You can split your body into many training sessions, each focusing on a different muscle area, or you can train your full body at once.

Best Exercises for Building Muscle After 50

Compound, or multi-joint, motions – workouts that engage many muscle groups concurrently – provide the greatest benefit for your body. To avoid imbalances and to develop all of your major muscle groups, it's critical that you train your entire body.

Here are the best exercises for training your entire body, starting at the bottom and working your way up:

• Squat – One of the most effective exercises for strengthening and building muscle. It strengthens your legs, glutes (buttocks), adductors (muscles that connect your thighs), and lower back. The leg press is a great machine-based option.
• Bench Press –  It's often referred to as the king of upper-body workouts. Your chest, front deltoids, and triceps are all worked out with the bench press. You can also execute this activity with dumbbells or a chest press machine for variation or simply because you prefer it.
• Deadlift – A hip-dominant workout that strengthens the majority of your body while focusing on your back, glutes, and hamstrings. It's also a good way to strengthen your grip.
• Barbell Row – These exercises are great for strengthening your back, particularly the mid-back. They also help to strengthen your biceps. For added stability, you can also do machine rows.
• Lat Pulldown – Another back exercise that focuses more on your lats than rows. It also makes contact with your biceps.
• Overhead Press – This fantastic exercise works your entire upper body, but especially your shoulders and triceps. With a barbell, a set of dumbbells, or a machine, you can perform the exercise standing or seated.

If you execute these exercises in a full-body workout two–three times per week, you'll have a great foundation for muscular growth. You'll effectively and efficiently work the majority, if not all, of your muscle groups.

The majority of the workouts above are performed with free weights, although you are welcome to use comparable equipment for some of them. It's more vital to challenge your muscles than it is to use a certain tool.

Nutrition and Muscle Growth for Female Bodybuilders

Whether you need to hit the weight room to gain muscle and strength, or strut onstage in a bikini, here is how you need to balance your foods and supplements as a female bodybuilder. 

Lean body tissue, biceps, triceps, and the general muscle growth that you have seen on your favorite female bodybuilder result from meal-prepping, dieting, peeling calluses, counting macros, waking up early for aggressive cardio, and spending countless hours in the weight room. It is the culmination of body-building discipline and commitment to training. 

Sounds like hard to handle? Female bodybuilding is not for the faint-hearted. It comes with a fair share of sacrifice, however, if it’s your passion, then every second in the gym is worth it.

Here is all you need to know about healthy nutrition to gain muscles. 

Routine Nutrition Practices for Female Bodybuilders

To get the desired body-building results, you need to do things right. This entails the right foods, body-building supplements, proper mental health, and training. For example:

• If you want to add weight, you can take weight gain shakes. If you’re going to tone down your fats, you can take protein shakes as you lower your carbs. 
• To build your muscle, take advantage of the pre and post-muscle-building workout meals using anabolic window knowledge that decreases muscle wastage. 
• Work on caloric restricted diet. We have a whole blog post on counting calories.

You must plan your meals to include carbohydrates and proteins. These foods energize, refuel your body, and help in building muscles. And don't forget your pre-workout supplement.

Foods to Add into Your Body Building Diet. 

1. Green vegetables contain all the minerals, fiber, and vitamins that your body needs. They should be part of your daily bodybuilding diet. Vegetables make your body energized and make you feel full throughout your training sessions. 
2. Take foods that have a low calorie to protein ratio. Lean meat like chicken and turkey is a good example, and you should make them your staple food to gain muscles. 
3. Sweet potatoes are also very nutritious for a female bodybuilder. They contain a balanced carb to fiber ratio, making you full of energy and complete during your workout. 
4. Omega 3 fatty acids and protein help a female bodybuilder with muscle growth and tone. So, taking cold-water fish like salmon and tuna will essentially make you achieve your body goals. 
5. Egg whites are best known for pure protein and are low in carbs and fats. They also have vitamins and minerals beneficial for your muscle workouts. Egg whites are easily digestive compared to other forms of proteins. 

5 Essential Foods That A Female Body Builder Should Never Miss

Below are the types of foods that should make you gain muscles and give you the energy to handle your extensive bodybuilding training: 

• Oil and fats insulate your body. Things like coconut, avocado and ghee are a must, your body will use the fats to create steroids.
• Dehydration has adverse effects on muscles. Take mineralised water or electrolytes to give your muscles and body organs easy metabolism greens powders are a good option or even naturally evaporated iodised sea salt sprinkled in your water. 
• Never miss proteins. They are muscle-building materials and regenerate worn-out muscles during weight lifting or any aggressive body-building exercises. 
• Carbs are the fuel needed throughout your training. They are essential to energize your body during workouts. 
• Fiber should always be on your plate. They make you feel full and help in maximum absorption of minerals and vitamins.

If you want to boost your muscle gain, you should try Garcinia Cambogia. It comes from a fruit of the same name, also known as Garcinia gummi-gutta or Malabar tamarind. This supplement is rich in hydroxycitric acid (HCA), an active ingredient believed to be responsible for most of its weight loss benefits.

5 Main Nutrition Supplements for a Female Bodybuilder

As a weight lifter, bodybuilder, or just a fitness junky, you need supplements to boost what the food didn’t achieve. Here are some of the most important food supplements for a female bodybuilder:

1. Citrulline and citrulline malate

The benefits of taking the right amounts of citrulline are as follows:

• Citrulline heals your body by increasing Nitric Oxide levels which makes you endure vigorous bodybuilding workouts.
• It Boosts blood flow. 
• Improves recovery time
• It gives you enough energy while working out. 

On the other hand, citrulline malate helps decrease muscle soreness when pushing yourself a bit far. Taking beetroots can also give you these results. 

2. Beta-Alanine

Beta-alanine is a non-essential amino acid that has the following benefits to a female bodybuilder:

• It blocks lactic acid to give you fast recovery and prevents fatigue, especially when you want to work for a longer time. 
• It helps to increase muscle mass.
• Facilitates fat loss
• It gives you lean body muscles while increasing your performance.

Ensure you take the right amounts, essential with the guidance of your bodybuilding trainer.  

3. Protein

As stated earlier, proteins are the building blocks needed by your muscles to grow. You must eat enough proteins to replace what is lost when lifting weight, running, or other workout activities. 

You need about 2g per kilogram of your weight to sustain your body muscles. However, if you need to gain more muscles, you might want to add some more proteins.

Here are some of the protein supplements for a female bodybuilder:

• Protein Shake- It is easy to make a protein shake. It adds the required protein ratio required by your body throughout the day. 
• Protein bars or snacks
• Whey protein is a protein shake that many bodybuilders like because it is the best for muscle gain. 
• If you are lactose sensitive or a vegan, you can take peas, rice, or any protein powder with plant nuts or milk. 

As you can see, proteins are the essential foods to gain muscles and enjoy the looks you have been yearning for a long time. You can use weight gainers, as well, which are essentially proteins- but with guidance from your trainer. 

4. High GI Carbs

You should avoid high glycemic index (GI) carbohydrates. However, taking them before body-building workouts will give you the energy to face the tasks ahead of you. You can find these body-building supplements in potatoes and rice. 

Having a proper pre-workout bodybuilding diet helps you get through the training and gain muscles without burning out. Carbohydrates are helpful to a female bodybuilder if taken before workouts, so they are pre-workout meals. 

5. Magnesium

Magnesium supplements are known to help in oxygen circulation in your muscles. This is crucial as oxygen is the most important in human metabolism and other body systems. 

Many people got less magnesium in their bodies. This supplement helps, especially when doing intensive bodybuilding workouts like aerobic, cardio, or HIT.

Other body-building supplements include but are not limited to creatine, branched-chain amino acids, and weight gainers. 

Final Thoughts on Female Bodybuilding Diet Plan

As a female bodybuilder, commitment and passion to the core are the self-drive propellers towards your muscle gaining mission. Taking the right foods and supplements is a must and most important. Your mental health plays a significant role and general health. 

Patience is overrated, especially for those with the specific goal in mind: building lean muscle. 

Sure, change takes time, but if you're trying to gain muscle and aren't seeing noticeable size gains from month to month, it's a clue that your method isn't working. And squandering a workout is a bad thing to do. Furthermore, even if you are seeing progress, there is no reason why you cannot see more.

Building lean muscle mass is an important aspect of fitness. Increased lean body mass helps the aesthetic, metabolic, and fitness aspects of the body. Although exercise is the foundation for growing lean body mass, there are several basic tips to rev up the process.

What is Lean Muscle? 

Not all muscle is created equal, and you want to make sure that the muscle you're creating is lean. Unlike lower-quality muscle, which contains more fat and connective tissue, lean muscle is densely packed with contractile tissue. Simply put, lean muscles are those that have little or no fat surrounding or within them. Most women are terrified of becoming muscular and prefer “toned” muscles, which refers to a body with less muscle mass and a more toned and tight appearance.

You can't tell just by looking in the mirror, but a body composition scale can help you gain a better understanding of your body by providing you with the weight of your muscle mass and a muscle mass index.

Why is Building Lean Muscle Important? 

If you think gaining muscle is solely for the swole boys and girls who spend their entire lives in the gym, you're wrong! If you're more likely to be seen on a yoga mat than gripping a kettlebell, building lean muscle is still important.

There are various advantages to building lean muscle mass. It produces a positive feedback loop that will assist you in maintaining a healthy weight. Because muscular tissue has a greater metabolic rate than fat, it burns calories more quickly, so adding muscle will improve your metabolism, or basal metabolic rate.

When compared to the sense of failure that often accompanies dieting, growing muscle is a very positive and confidence-boosting move. When you feel good about yourself and are taking steps to enhance your health and fitness, you will have a huge positive impact on others around you. Here are some tips to building lean muscle you need to consider. 

Basic Tips to Building Lean Muscle

1. It's all about protein. 

Muscles are broken down during exercise training. Protein helps to rebuild them. Protein is one of the most crucial muscle-building meals to consider when you increase the intensity of your lifting activities. It is required for muscle growth and maintenance, so you should aim to consume at least 1 gram of protein for 454 grams of body weight. If you weigh 91kg, that's 200g every day. 

Eating a full protein source with each meal is the easiest method to acquire this quantity. Here are some of them:

• Red meat – Beef, pork, and lamb 
• Poultry – Chicken, turkey, and duck
• Fish – Tuna, salmon, sardines, and mackerel 
• Dairy – Milk, cheese, cottage cheese, quark, and yogurt 
• Vegan options – Lentils, tofu, seeds and nuts.
• Eggs and whey

Protein ingestion aids in the development of lean body mass. However, the efficiency with which eaten protein is transformed into muscle mass is largely determined by your diurnal pattern. We are physiologically programmed to expend the most energy during daylight hours. Protein is an inefficient source of energy. Consuming a high-protein meal in the early evening not only increases protein synthesis, but it also reduces hunger, preventing you from consuming unnecessary calories before going to sleep through snacking.

2. Boost your training volume.

Training volume (the number of reps divided by the number of sets) is a major factor in hypertrophy (aka building lean muscle). And, contrary to popular belief, you may need to lose weight to gain volume.

During the hypertrophy phase of a program, intensity will be lower than during the strength phase, with intensity ranging between 50 and 75 percent of the person's 1RM, or maximum weight he or she can lift for one rep.

Perform each of your movements for three to six sets of 10 to 20 reps to acquire the volume your muscles require.

3. Focus on calorie surpluses, not the deficits. 

This might be difficult to adjust to, particularly for people who are accustomed to calculating calories in order to lose weight. However, in order to build lean muscle mass quickly (that is, gain weight rather than lose weight), you must consume more calories each day than you expend.

That's because your body slows down its tendency to create new muscle when it detects a calorie deficit—that is, when you consume less calories than you burn each day. After all, if your body believes food is scarce, getting in shape isn't going to be its priority. 

Aim to consume an extra 250 to 500 calories per day. Fitzgerald recommends that the majority of those calories come from protein to ensure that any weight gained is from muscle. People who ate a high-protein, high-calorie diet stored roughly 45 percent of those calories as muscle, while those who ate a low-protein, high-calorie diet stored 95 percent of those calories as fat, according to a 2014 Pennington Biomedical Research Center study.

4. Minimise between-set rest intervals.

If you want to touch your phone between sets of exercises, set the timer to 30 to 90 seconds. Rest intervals of 30 to 90 seconds while lifting for hypertrophy facilitate a rapid release of muscle-building hormones (such as testosterone and human growth hormone) while also ensuring that your muscles are properly fatigued, according to Fitzgerald.

Push each workout set to the point of near-failure. Failure indicates you were unable to complete one more repeat in a set due to exhaustion. For a 3-set exercise, you could begin with a larger weight for 15 reps in the first set, then drop each set by two reps until you have 11 lifts in the final set. Even if you're exhausted, you should give each set your all.

According to research published in the Journal of Applied Physiology last year, fatiguing your muscles is required for hypertrophy regardless of rep and set plan. Don't be scared to tire your muscles out. 

5. Sleep more. 

Muscle rehabilitation demands more than just the appropriate diet. Fitzgerald claims that healing takes time—roughly eight hours every night. After all, when you sleep, your body releases human growth hormone, which aids muscular building and keeps cortisol levels in line.

Furthermore, according to research, sleeping for five hours per night, rather than eight, for just one week reduces muscle-building testosterone levels by 10 to 15%. Hence, adults aged 18 to 64 should sleep seven to nine hours every night: no excuses. 

Wrapping Up

Muscle-building has advantages that go beyond having an athletic or lean physique. Adding brawn to your diet can help you gain confidence in new activities, enhance your health, increase your life enjoyment, and keep you feeling agile and able as you age. That alone is reason enough to keep your foot on the plank. Hope the above tips help you achieve your ideal lean muscle mass!