How To Get Lean Muscle Mass!?

Every one of the experienced active practitioners has their own concept of working out in the gym and a special way of nutrition for building muscle mass.

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If you ask 10 regular and active practitioners (or read 10 interviews with the most famous fitness and bodybuilding athletes) which is the fastest way to build quality muscle mass and reduce fat, you’ll probably get at least 8 different answers and explanations.

But on the other hand there are some basic rules relating to training and diet that by doing regularly, contribute to significant muscular progress.

1. Do at least 2-3 intense weight trainings during the week

When your goal is an increase in lean muscle mass and defining the body, weight training will provide the best and fastest results.


When using larger weights during a workout a micro breakdown of the muscle fibers occurs. Then our body in order to protect and to avoid stress on subsequent workouts, it immediately begins the process of muscle recovery of damaged muscle fibers so that in the future it will be able to withstand the same intensity of exercise.

This is why the body needs rest and proper nutrition in order to prepare for these intense workouts.

Time for proper muscle recovery is different for active practitioners and depending on diet and rest days it may take a few days before it is able to exercise the same muscle group with the same or greater intensity again.

It can be noted as a rule that for a regular and optimal muscle progress you should not do more than 2 high intensity workouts in a week for the same muscle group.

For all beginners, upper / lower split training method of exercise is ideal for building quality muscle mass which will be an excellent basis for the next intense weight training.

2. Make sure you have at least 4-5 quality meals throughout the day

Building quality muscle mass requires consuming higher daily intake of calories and larger quantities of food.

protein food

Yet this does not mean that you should eat everything that comes to hand.

This higher daily intake of calories should be a combination of quality intake of complex carbohydrates, protein and healthy fats.

A good starting rule when your goal is an increase in muscle mass is to start with 45% / 35% / 20% (protein, carbs / healthy fats) when it comes to the total daily intake of calories.

Then it should be mentioned as a rule that at least 80% of calorie intake need to be through consumption of freshly prepared food.

3. Get at least 7-8 hours of quality sleep and reduce stress

Many beginners do not have the ability for faster muscle recovery as other active practitioners.


The poor and irregular sleep and stress will certainly restrict and reduce the process of building new muscle mass.

4. Drink plenty of water

Each of us feels thirsty throughout the day.


But few know that when we get the feeling of thirst we are already dehydrated and this sense of thirst is actually a message from our body that it is time for re-hydration.

Our body consists of 60% water. This means that when we are dehydrated to some extent (it should be noted that this happens to most people) our body cannot fully carry out daily activities.

Water contributes to the proper functioning of the body, purging it of toxins, reduces excess sodium in the body and hydrates the muscle cells.

Water is essential for proper circulation of nutrients in the body.

The water serves as a transport system of the body and therefore when we are dehydrated our body is not able to receive the necessary nutrients. Also adequate and proper hydration contributes to athletic performance (because muscle tissue is composed of 75% water).

On the other hand dehydration can cause weakness, fatigue, dizziness and electrolyte imbalance.

Therefore all active athletes are advised to consume at least 3-4 liters of water during the day.

5. You should always properly perform all the exercises even if your goal is only increasing the strength and explosiveness.

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6. Do stretching exercises regularly

Proper and regular stretching for a longer period should be an important part of any exercise program because of the health benefits offered by this type of exercise.


Although it sounds strange stretching is a great way to exercise that increases flexibility and improves athletic performance, and it improves your posture and significantly reduces the risk of injuries and pain when exercising.

If  you do 4-5 hours of regular and intensive weight training during the week, then it takes at least 1-2 hours of stretching exercises a week.

Stretching exercises can be used as part of a program or you can do workouts which will consist only of stretching exercises, but in any case it is necessary to do stretching exercises to allow increased flexibility and circulation of the joints, increased flexibility and improved range of motion when performing many of the exercises, reduction of stress and tension in the muscles, increased circulation in the muscles and a greater level of energy, more efficient and faster muscle recovery, greatly reducing the risk of injury.

7. Correct use of sports supplements that should be a complement to your nutrition, not replace tit


When it comes to sports supplements you should know that you shouldn’t take any new sports supplement which will appear on the market, but it is necessary to use sports supplements depending on the goal which you have and which at the same time complement the training diet.

The main sports supplements that are required and that will enhance muscle growth and will enable the building of clean and quality muscle mass are: protein, multi vitamins / minerals and creatine / pre-workout stimulant.

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