The secret formula to lean muscle mass

Updated on February 25, 2021 IMG copy

Do the answers to any, or all, of these questions, apply to you?

  • Why do you exercise?
  • Are you trying to get more powerful? 
  • Are you exercising for less visible health benefits, like stronger bones and increased longevity? 
  • Do you just want a new pastime? 

For some people, the answer to the exercise question will always be that they’re looking to put on muscle.  And it’s not just any muscle that they’re after. They want to put on lean muscle.

Lifting Weights Won’t Cause Women To Get Bulky

Testosterone, in addition to human growth hormone, is the two primary hormones which are involved in building muscle. 

Both men and women have these; however, men have significantly more testosterone than women do. Generally speaking, women have about 15-20% less testosterone in their body than men do. Women are physically unable to build big muscles. In other words, in the same way, that men are.

It is possible to manipulate the body’s hormonal response with different kinds of training regimens, for example, strenuous weight-lifting workouts.

Don’t push yourself to the edge of exhaustion

In the gym – especially at the free weights section – you’ll see many bodybuilders pushing heavy weights for an increased number of reps. You should be doing this only to stimulate the muscle. Once it has been fully stimulated, more sets and reps won’t do anything. In fact, they will just retard growth.

Great bodybuilders and personal trainers limit the number of sets and reps per exercise. This makes it easier to target your specific muscle and improve its overall potential. A lot of bodybuilders over-train themselves. Most weight lifters just proceed into the gym and do countless activities per muscle group. They never give a thought to what or why they train in the manner that they do.

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Stagger your weight-lifting schedule

Perform a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your fitness session. Your muscles grow when you’re resting. They do not grow when you’re working out.

Cardiovascular exercise

A cardiovascular workout will get the blood circulating to your legs and arms. That blood carries lots of nutrients. These will help you recover in addition to building a lot more muscle in your body.

If you try to train for a marathon by running miles upon miles, it will be challenging to keep weight on. Running 15-minute sprints on 3 or 4 days out of the week is probably better.

The best supplements to gain muscle

If you train regularly, you likely want to be sure you’re getting the most out of it.

One significant benefit of exercise is gaining muscle and strength. Having a healthy amount of muscle allows you to perform your best during training and daily life.

Three standards must be met for maximum muscle gain to take place. These are: 

  • Consuming more calories than you burn, 
  • Eating more protein than you break down, and 
  • A challenging exercise programme 

Certain supplements may help you reach your goals. This is even though it’s possible to meet all these criteria without taking dietary supplements. These supplements are:

  • Creatine
  • Protein Supplements
  • Weight Gainers
  • Beta-Alanine
  • Branched-Chain Amino Acids
  • HMB

It’s this type of approach to training that leads to significant plus factors in muscle mass and overall fitness. To stimulate muscle growth, select 1 or 2 basic exercises per muscle group. Do between four and fix complete hard work sets for each activity. The rep range should be between 6 and 20 reps. Load on all the weight you can safely handle.

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.