Looking to pack on muscle mass? The usual answer is, “Eat more, Lift heavy”. However, this is not how it goes if you’re looking to gain lean muscle mass. The fact that stands for lean gain is that you need to keep in mind the following components – how much and what type of food you eat as well as the frequency and the types of workouts you do.
Here are a few tips that can help you with lean muscle gain –
Go and hit the gym more!
Hitting the gym once or twice a week is acceptable if you’re looking to maintain the existing muscle mass. However, if you’re looking to gain muscle then you need to increase your training frequency. You may consider increasing the frequency of your workouts to 4-5 times a week in order to pack on some mass. You can keep these sessions shorter in order to give your body time to repair.
Compound lifts such as deadlifts, squats, bench presses, and pull-ups put a lot of strain on your muscles which pushes them to grow. Also, it is well known and studied that heavy lifting weights are the key to muscle gain.
Rep range also plays a key role
Although it is well known in the fitness world that low and medium rep ranges are the key to gaining muscle. At the same time, you can’t just go on to repeat the same for the whole season. You need to mix it up with a higher rep range for strength training. A combination of a high rep range with lighter weights and a low rep range with heavier weights is the right combination to grow muscles.
Eat right for those clean gains
Believe it or not, the most important part of gaining mass still remains eating more. But you can’t just go around eating junk. You need to maintain a proper diet and go on a calorie surplus in order to achieve the clean gains you’re looking for.
Check out - 9 BEST NUTRITION SOURCES FOR LEAN MUSCLE GAIN to help you in your lean gain journey.
Avoid unhealthy fats
Yes, you read it right. You can’t just eat whatever you want. Junk food is off the table if you’re looking for lean gains. Keeping this in mind, not all fats are bad. You can’t completely avoid fats, so try having foods that give you fats that are usually good for your body. Two sources that are known for their healthy fats are fish and avocado. You can try adding them to your meals.
6 meals a day, Gains your way
If you’re a skinny guy and can’t seem to gain weight, then this can prove to be the right strategy for you. Eating a lot of calories in one go is a tough job to crack. These two steps to achieve the calorie surplus that you’re looking for are –
The first step is to increase the calorie intake in your existing 3 meal course. You can’t just add a lot to your meal as there is a limit to what you can eat at a time. Say you eat 3 rotis in a single meal, then start by adding 1 roti to your meal. Slowly, your body will catch up, then add more and you will be on your way to completing your calorie intake goals.
Protein Support Meals
The next step is to add more meals. This doesn’t mean eating the same as your other 3 meals. You can try having additional high-protein foods in order to support your lean muscle gain process. It is recommended to have protein-rich foods like nuts and protein shakes or smoothies in between your daily meals.
Guide for your journey
Keep in mind, only diet or only training is not enough to get lean gain. You need to make sure to find the right combination for your body for clean gains. Protein is the main component in a diet to gain lean muscle. Protein helps in fat loss and gain muscle if mixed up with a proper training regimen.
Want a good protein source? Then protein powders are your friend. Protein powders provide you with about 20 to 30g of protein per scoop. The key is to know and find the right brand for you to help you with your journey.
Check out protein powders by Knockout by Absolute Nutrition. ‘Noble’ Whey protein by Knockout offers 24g of protein per serving promotes muscle growth and fuels your clean gains and fat loss.