2016-08-30 20:35:00

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Health

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Training Tips For Gaining a Lean Muscle


INCREASE YOUR TRAINING FREQUENCY

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week


USE TARGETED ISOLATION MOVEMENTS

Just because you should focus on the big lifts
does not mean that there is no room in your program for isolation movements
like 
biceps curls or calf
raises. 



VARY YOUR STRENGTH QUALITIES

While it’s true that sets in the 8 to 12 rep range are very effective for gaining muscle, keep in mind that your body is an adaptive organism that needs to be challenged to change.



FOCUS ON THE BIG LIFTS

Compound movements such as squats, deadlifts, overhead presses and pull ups
use a lot of muscle and deliver a lot of mass building benefits very efficiently. 




FOCUS ON RECOVERY

While your time in the gym is certainly responsible for creating a training effect, your time outside the gym is responsible for repair and growth. 


ADD SUPPLEMENTS

While supplementation may not be
necessary for everyone, it can definitely be helpful in plugging up some
nutritional holes and improving performance. 



STICK WITH THE PROGRAM

While it is important to change your training frequently enough to stimulate adaptation and avoid plateaus, it is just as important to stick with a training program long enough to reap it’s benefits





Source of information: The content of the post is my authorship.


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