Build maintainable lean muscle

Nutrition:

This is one of the hardest parts of building a great physique for most people. It is also one of the most crucial parts of gaining lean muscle. A major misconception is that the more protein you eat, the more muscle you will build. This is not true! Your body needs a certain amount of protein depending on the amount of physical activity you do. If you are weight training, it is generally recommended that you take 1 gram of protein for every pound of body weight. Beyond this amount of protein, your body will start to use it for energy if you haven’t eaten enough carbs, or turn it into fat.

The second part of nutrition is getting enough carbohydrates and vegetables (which would contain your vitamins and minerals). The best way to check how many carbohydrates you should eat is to find out how many calories you need to consume to maintain your current weight. This can be calculated from your ‘resting metabolic rate’. This tells you how much energy you use during the day, while not doing any activity. Obviously from here on, if you’re interested in building muscle, you need to balance the amount of calories used during training with this amount. For example: If your resting metabolic rate is 2,500 calories and you burn 450 calories during a weight training session, then you should aim to consume approximately 2,950 calories from food for that day (from protein, carbohydrates, vegetables, and any beverages you consume). ). Beyond this, feel free to experiment with L-Glutamine, Creatine, and all the other supplements on offer. However, for my body, powdered creatine tends to retain more water than anything else. But hey, what’s there to lose?

Training guide:

First of all, you should be aware of the importance of warming up before any strenuous physical activity, which will decrease the chance of injury and allow your joints to move more freely, allowing you to lift more weight and build more muscle. A proper warm-up should involve 5 to 10 minutes of cardio, without over-tiring your muscles, and then first stretching the muscle you’re about to work.

For example: If you’re bench pressing as a starting exercise, instead of doing 4 sets with low reps, do 5 sets, with your first set being 15 reps at a lower weight, and then continue as normal. For example: 15 reps x 88 lbs. 10 reps x 120 lbs. 8 reps x 160 lbs. 6 reps x 190 lbs. 4 reps x 230 lbs. Many people wonder how much training they should do to build lean muscle. This all depends on how long you have been training.

If you are a beginner, I suggest you start with light weight and sharpen your technique. Once your technique is correct, you can start adding more weight to your workouts. Do each muscle group three times a week, for example.

Monday – Chest and Back, Wednesday – Shoulders, Bi and Tri,

Friday – Legacy.

On Tuesdays and Thursdays, aim for 45 minutes of cardio and abs.

I rest on Sunday.

Note: Sit-ups can and should be done daily regardless of whether you are a beginner, intermediate or advanced.

Once you are able to do that and have reached a plateau of sorts, you can start doing a three-day split.

Therefore, on Monday and Thursday: chest and back, Tuesday and Friday: shoulders, bis and triceps, and Wednesday and Saturday: legs.

If you still need to shed some fat, you should wait 8-10 hours after one of your weight sessions and then start your cardio. On the other hand, when you’ve gotten used to this and still feel like you want to build more muscle, you can. Try a two-day split! Your training would look like this:

Monday Wednesday Friday:

Morning: Chest and Back Night: Legs (preferably 8 – 10 hours after the morning session)

Tuesday, Thursday and Saturday:

Shoulders, Bi and Tri

Remember to do sit-ups every day. The great thing about a two-day split is that you’re training so rigorously that you don’t really need to do cardio to lose fat.

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