So you want to build lean muscle mass fast? Let me be the first to tell you that it absolutely can be done and without resorting to illegal drugs such as steroids.
Below are half a dozen muscle building tips that will have you packing on muscle faster than you ever thought possible.
1.
If you are new to weight training, never workout less than 60 minutes or more than 90 minutes per day.
After 6 to 8 months of solid gains, you can increase your workouts to as much as 150 minutes, or 2 1/2 hours.
2.
Consume 1.
5 grams of whey protein per pound of body weight per day.
This means if you weigh 165 pounds like I do you need to consume approximately 240 grams of protein per day.
If you find that you simply can not consume this much protein per day, then make sure you take in at least 100 grams per day.
3.
Rest for a minimum of 60 seconds and a maximum of 90 seconds in between repetitions.
If you need to, purchase a stop watch from your local dollar store so you can precisely measure your rest time.
I have found that 6 or 7 deep breaths usually takes around 60 seconds.
4.
Get a training partner who you can workout with at least 3 times per week.
Having a training partner allows you to stay focused and prevents you from slacking off.
More often than not, if you are not building muscle it's because you are not working out as hard or often as you should be.
5.
Eat at least 4 meals per day.
If your body does not have energy it will be much more difficult for you to build lean muscle.
Some people find it difficult to eat at least 4 times per day.
If this is the case for you then try drinking protein shakes or meal replacement shakes twice per day.
If you are a male, make sure you are only consuming whey protein.
If you are a female, you should stick with soy protein.
6.
Limit your cardio exercise to no more than 25 minutes with 20 minutes being ideal.
Cardio exercise is great for your health but if you perform too much cardio then your body will actually start to burn muscle, especially if you are a male who does cardio at the end of a workout.
Below are half a dozen muscle building tips that will have you packing on muscle faster than you ever thought possible.
1.
If you are new to weight training, never workout less than 60 minutes or more than 90 minutes per day.
After 6 to 8 months of solid gains, you can increase your workouts to as much as 150 minutes, or 2 1/2 hours.
2.
Consume 1.
5 grams of whey protein per pound of body weight per day.
This means if you weigh 165 pounds like I do you need to consume approximately 240 grams of protein per day.
If you find that you simply can not consume this much protein per day, then make sure you take in at least 100 grams per day.
3.
Rest for a minimum of 60 seconds and a maximum of 90 seconds in between repetitions.
If you need to, purchase a stop watch from your local dollar store so you can precisely measure your rest time.
I have found that 6 or 7 deep breaths usually takes around 60 seconds.
4.
Get a training partner who you can workout with at least 3 times per week.
Having a training partner allows you to stay focused and prevents you from slacking off.
More often than not, if you are not building muscle it's because you are not working out as hard or often as you should be.
5.
Eat at least 4 meals per day.
If your body does not have energy it will be much more difficult for you to build lean muscle.
Some people find it difficult to eat at least 4 times per day.
If this is the case for you then try drinking protein shakes or meal replacement shakes twice per day.
If you are a male, make sure you are only consuming whey protein.
If you are a female, you should stick with soy protein.
6.
Limit your cardio exercise to no more than 25 minutes with 20 minutes being ideal.
Cardio exercise is great for your health but if you perform too much cardio then your body will actually start to burn muscle, especially if you are a male who does cardio at the end of a workout.
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