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How to Get Lean Muscle Mass

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Why is Lean Muscle Mass Important?

Can you take your shirt off and show the world how lean and strong your body is? If not, you are on the right page.

You are not alone…

According to a psychological study, a quarter of men who are aged 25-49 years think that their bodies are something to be conscious and dissatisfied about.

Changes in body composition, which include increased fat and decreased lean tissues, normally occur as part of ageing.

(Muscle Building Workout + Lean Muscle Diet + Cutting Supplements)

These commonly manifest in men when they reach these ages. “Dad bods” is the term used to describe the bodies that most men have.

This means having man boobs and a beer belly. This, obviously, is something that most men would want to change.

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And that change, can come with lean muscle building.

Lean muscle gains may be important for those of you who are skinny and just want to gain muscle. But in fact, lean muscle is also of prime importance for those of you that hold more fat.

The more pronounced and defined your muscles become, the more calories you will burn even when you are at REST.

Lean Muscle Mass Age 40And that is because the active weight, which lean muscles are, burns more calories in order to be retained on the body.

In other words, you will be able to eat more without getting fat.

If you lose 8% of your weight in a few months without sports, a BIG part of your weight lost, would be at the expense of muscle tissue.

But if you combine the diet with regular, proper exercise, only a small part of the weight lost will be at the expense of muscle mass.

What that means, is that you'll generally look leaner and more fit because more muscle mass will be retained.

So, THIS is why lean muscle mass is important.

How to Structure YOUR workout plan

Alright, now that we gave you the most important exercises for each body part, it is time for you to structure a lean muscle-building workout plan.

Using our tips below, you will be able to come up with something that will be specifically tailored for you.

Tip #1 Stay in the hyper recovery window

After a workout, our bodies start recovering. The muscle fibers recover for some time and then, at around the 72nd-96th hour after a workout, the worked musculature reaches a state of hyper recovery.

This is THE BEST time to train the muscle again, if your goal is progress.

If you are an advanced/intermediate trainee, training your muscles once a week (every 5 days) will not be optimal, in terms of muscle growth.

And that is simply because you train them way past the hyper recovery window, when the musculature is pretty much back to its initial state.

What this means is that it would be best to structure your workout in a way, that will allow you to train each muscle group twice a week (Yes, even your legs that “grow too fast so you don't train them much” – You just hate squatting)

Such a structure usually looks like this-

  • Day 1- Training day
  • Day 2- Training day
  • Day 3- Training day
  • Day 4- Rest from weights

So, on day 5 you start over with the muscle group which you trained just a few days ago.

Tip #2 Expose your weaknesses

We know you may like some exercises more than others, but that is also the reason why some of your muscle groups are lacking, compared to others.

Look at your body objectively, as if you're another person. Write down your best-developed muscle groups, followed by the well-developed ones and finally, the lacking, less-developed muscle groups.

Now that you've done this, put a priority on the weakest muscle groups.

Ways to prioritize muscle groups

  • Train them first on the day after rest day
  • Train them first in the workout (I.e. if you have a biceps and triceps workout, but your triceps lacks compared to the biceps, start off with the triceps)
  • Train them with more weights and volume (without breaking proper execution)
  • Include some isolated exercises – However, focus on compound, intense exercises. Isolated exercises are originally meant for the cutting phase.
  • Flex them more- Feel those lacking muscles come to life, flex them, in-between sets, after exercises, workouts, etc.

Structure YOUR workout plan

Tip #3 Use different angles

Some of the exercises presented here can be done under different angles. For example, the exercise “barbell bench press” can be done horizontally, but also on an incline bench, to target the upper portion of the chest.

You may have a strong lower portion of the chest, due to doing a ton of dips and horizontal bench presses.

However, if you totally neglect the incline bench press, your chest will look kinda saggy. The chest in this case will need a priority but not on the whole muscle group but just a sector (upper chest).

This is another way to utilize tip #2.

Tip #4 Include some muscle building cardio


You may associate cardio with weight loss, but there is in fact, a type of muscle building cardio.

It is called – Sprints.

Lean muscle building exercises are defined by their nature of intensity- Short, power burst movements that deplete glucose (use it for energy).

Following this characteristic, we can clearly conclude that sprints are that exact type of exercise- Intense, short, glucose consuming.

This is a generic advice, as sprints would be perfect for anyone (except people with heavy lower body injuries).

This is an exercise that engages the whole body and creates an anabolic environment in the organism, which is beneficial for lean muscle building.

Furthermore, the exercise will naturally prioritize your most lacking lower body muscles.

What this means is that if your calves are lacking, sprints will BLAST them and engage them slightly more than the quadriceps, hamstrings and glutes.

Tip #5 Listen to your body

It may sound cliché, but just because someone told you to do something, doesn't mean it is right.

When taking advises, even from this article, experiment with them and see how they work on you.

For example, if you are someone with shoulder and knee injuries, heavy bench pressing and sprints are not the best option for you.

Take your time to structure the perfect workout plan for yourself, as it is not going to take just a day or two.

Have The Right Attitude

However, worrying is not the right attitude in facing this problem. There are various solutions that can be done to increase your confidence.

These include different kinds of muscle building workouts, different types of food to eat and not to eat, and the available supplements such as premium and proven fat burning and lean muscle anabolics in the market that can help you improve your shape.

Changing your lifestyle as well as your attitude will make a difference in how you improve your physical body and satisfy your desire to be more attractive.

Best Lean Muscle Workouts Plan,  Techniques and Routine

Exercising is a good thing to do if a strong and lean muscle body is what you desire…

… when exercising, the muscles burn multiple fuels like glucose and fatty acids.

These two are stored in the muscles and are burned for energy in the mitochondria. The fuel to be burned depends on the intensity of the workout.

Bodyfat Burning Exercises ChartAs shown in the graph, the more intense the exercise that is done, the amount of glucose burned for energy goes up and the amount of fat burned for energy decreases.

This means that the body will rely more on carbohydrates instead of fatty acids.

Low intensity workouts have a different result making the fatty acids as the main fuel source and burning only a small amount of glucose.

Doing muscle building workouts will remodel the muscle and make it strong, powerful, and flexible.

Another benefit one can get through lean muscle exercising is the maintenance of health, which is a very important matter.

There are various workouts that can be done depending on the part of the body one wishes to improve.

Included here is lean muscle workout plan showing you different workouts that can be done to build muscle fast and boost chest, abdomen, thigh, and arms.

A.  Chest Workouts and Routines

Improving the chest does not only make one’s appearance better, but it also minimizes the risk of developing diabetes, heart diseases, and cancer.

  1. Push ups
Push Ups Exercises

1. Push ups

To do the push ups, do a plank position with your arms straight out and abs tight.

Your hands and arms should be slightly below your shoulders.

Lower your body until your chest is an inch above the floor, then push your torso away. Repeat these steps as long as your arms can do.

This exercise develops your chest, shoulder, triceps, and core.

  1. Barbell Bench Press

Lie on a bench. Remember to keep your feet flat on the ground and your chest up during the whole exercise.

Grab the barbell and carefully lower the weight until it touches your sternum then push it upward.

Barbell Bench Press

2. Barbell Bench Press

Repeat these steps.

  1. Pec Deck/ Butterfly

Sit on the peck deck seat. The right position is done with your head looking straight forward and your back flat against the pad.

Get the pec deck handles and bring them together.

Hold the position for a while. Your chest contracts while you do this. After this, return the handles back to the starting position then repeat.

Pec Deck/ Butterfly

3.Pec Deck/ Butterfly

  1. Bent Forward Cable Crossover

A high pulley machine is used in this exercise.

To start, place the pulleys on a high position, holding each with your hands.

Bring your arms together in front of you while you step forward in an imaginary line between the pulleys.

You should be like walking. Return to the starting position and repeat with your desired numbers.

Bent Forward Cable Crossover

4. Bent Forward Cable Crossover

  1. Dumbbell Flys

Hold a dumbbell in each hand and lie on an inclined surface, or you may use a flat area if you wish to do so.

Make sure your chest is up and your feet are firmly on the floor.  Start by opening your arms to the same level of your shoulders.

Put your arms directly above your chest.

Go back on the first position and repeat the step again.

Dumbbell Flys

5. Dumbbell Flys

B.  Abs Workout and Routines

For many men asking or looking for answer to how to build lean muscle, this section will help you a lot…

  1. Sit-ups

Lie on a flat surface with your knees bent and your hands over the chest or behind your head.

Go on a nearly sitting position by raising your torso. Return to the first position then repeat.

Sit-ups Burn Fat

1. Sit-ups

  1. Crunches

This exercise is somehow similar to sit-ups.

To do this, lie on a flat surface with knees bent and your hands over the chest or behind your head.

Raise your shoulder and torso from the ground without raising your back from the floor.

Go back to the first position then repeat the steps as long as you can.


2. Crunches

     3. Reverse Crunch

Lie on a flat surface with your legs straight.

Put your both arms beside you on the floor. Bend your legs and bring your knees towards your chest.

After achieving this, return to the first position and repeat.

Reverse Crunch Burn Belly Fat

3. Reverse Crunch

  1. Leg Raises

Lie on a flat surface with your legs straight.

Place your both arms beside you on the floor for support.

Raise your legs, without bending, until they are perpendicular to the floor.

Lower your legs to return to the beginning position and repeat the step.

Leg Raises

4. Leg Raises

   5. Plank

Go into a push-up position.

Bend your elbows 90 degrees and place them beneath your shoulders. Hold the position as much as you can.

Plank Exercise

5. Plank

  6. Toe Touches

Lie on a flat surface with your legs straight.

Bring them up as far as you can while bringing your torso towards them. Extend your hands while doing the exercise or place them on the floor for support.

Toe Touches

6. Toe Touches

   7. Mountain Climbing Workout

Be on a push-up position but your arms should be straight and slightly ahead of your shoulders.

While on this position, place your one foot forward under your chest with your knee and hip bent.

Do this to the other foot while returning the forwarded foot to the starting position.

You should be like running in place.

Mountain Climbing Workout

7. Mountain Climbing Workout

   8. Russian Twist

Sit on the floor with your knees bent.

Hold a weight, a dumbbell, or an exercise ball straight out in front of you.

Twist your torso to one side and do the same to the other side. Repeat the steps as long as you can.

Russian Twist

8. Russian Twist

C.  Arm Workout and Routines

Apart from chest, arm is the second part of the body vast majority of guys focus on while on building lean muscle and strength. Let's look at few techniques below:


1. Barbell Bicep Curls

Grab a barbell. Extend your arms fully and make sure that your palms are facing forward.

Bend your elbows to curl the barbell going to your shoulders. Make sure that your upper arms are not moving.

When the position is achieved, lower the barbell and repeat the steps again.

Barbell Bicep Curls

1. Barbell Bicep Curls

2.  Alternating Dumbbell Curls

Hold a dumbbell on each of your hands with palms facing your thigh. Stand straight.

Curl the left dumbbell by facing your palm forward and bending your elbow until it reaches the shoulder level.

Return the dumbbell to its first position and repeat it to the right dumbbell.

Alternating Dumbbell Curls

2. Alternating Dumbbell Curls

3. Chin-ups

Hold into a chin-up bar with your palms facing your body.

Pull yourself up until your chin is above the bar.


3. Chin-ups


 1. Close-Grip Bench Press

Lie on the bench. Grab the bar. While breathing in, slowly place the bar on your middle chest.

Pause for a while…

Then, push the bar back to its starting position using your triceps muscles while breathing out.

Close-Grip Bench Press

1. Close-Grip Bench Press

  2. Dumbbell Overhead Triceps Press

Grab a dumbbell and hold it with your both hands on the handle.

Place the dumbbell vertically over your head with palms facing upward by straightening your elbows while exhaling.

The next thing to do is to bend your elbows carefully to lower the dumbbells behind your head while exhaling. Do this without moving the upper arm.

D.  Leg Workouts and Routines

This section is about the least part of the body being focused upon especially by beginners who are more in interested gaining muscle mass as fast as humanly possible.

However it is as important to build as the other part of the body to achieve physique balancing and sexy shape you really desire.

Now, ready for a more complete program to building muscle mass you can show off – always?

Okay – let's start some workouts for your legs…

1. Leg Press Exercise

Position yourself on the leg press machine.

Place your legs on the platform of the machine with a shoulder width distance.

Bend your legs until it forms a 90-degree angle at the knees. Straighten your legs by pushing forward and then repeat.

Leg Press Exercise

1. Leg Press Exercise


  2. Split Squats

Stand and place your hands behind the head or hold a dumbbell on each.

Take a step forward with your one foot, the leg perpendicular to the floor. Further, the other leg should be positioned like you are kneeling but slightly above the floor.

Interchange the position of two legs while jumping as high as you can.

Split Squats

2. Split Squats

Muscle Building Diet: Foods to Eat to Gain Lean Muscle

What you eat plays a big part on your body’s strength as well as appearance.

High-protein and low calorie food helps to achieve a lean and strong body.

Below is a list of foods (muscle gain diet plans) that can help you achieve your goal body.

  1. Eggs

Each egg contains 7-8 grams of protein which makes its high-protein quality evident and therefore, a muscle building food.

Eggs are essential for your diet. The yolk itself contains 90% of the fatty acids and essential vitamins that your body needs, especially when building muscle.

The vitamins include B6, B12, D, and E. The egg yolk also contains zinc, iron, and phosphorus.

These vitamins help your body to break down your fat, and they are needed to rebuild muscle.

  1. Salmon

Salmon contains muscle building proteins. It has more calories than other fish, but your body needs these calories, especially when you are active.

It also contains long-chain Omega 3 fatty acids, which are extremely important for your success at achieving your muscle build goals. It also contains Vitamin D and Calcium.

  1. Nuts

Nuts have protein, fats, and fiber which allows you to get the calories you need without allowing too much cholesterol to be taken.

Since about 30% of your calorie intake should include fat, nuts are a very easy way to include extra calories to your diet.

Nuts contain mono-saturated fats, and they are calorie-dense. This means that you don’t have to eat a lot of them to add a lot of healthy calories to your diet.

Lean Muscle Diet

  1. Brown Rice

Brown rice boosts your growth hormone (GH) levels. These hormones are essential for supporting fat loss and encouraging lean muscle growth.

It is a fantastic source of fiber and complex carbs. It also contains Magnesium, which, combined with calcium, help you muscles contract while exercising.

  1. Sweet Potatoes

Sweet Potatoes contain fibers which help you make feel full. These also contains carbohydrates, vitamin A and vitamin B.

They are another excellent food for building lean muscle, because they contain the Potassium, an essential mineral, that your body needs for many things.

It helps muscle contraction, regulation of your blood pressure, and keeping the right balance of water in your body while exercising.

Sweet potatoes also contain the nutrient copper, and helps your body to produce collagen, which helps to keep your muscles healthy.

  1. Beef

Beef contains protein, cholesterol, zinc, vitamin B and iron which can help to build lean muscles. In fact, beef and chicken are considered in may respected quarters one of the best protein for lean muscle workout.

You should make sure that the beef that you consume comes from only grass-fed cows. This is because they have very high levels of CLA (conjugated linoleic acid). These also help your body to rid itself of excess fat.

  1. Oranges

This fruit help to boost strength, muscle growth and endurance.

The best type of oranges to eat for workouts is an orange named ‘Oroblanco’. These contain a lot of Thiamin, which helps to keep your stamina levels high, and produce muscle growth.

It is best to eat these oranges before workouts, because they help to enhance your endurance levels.

  1. Apples

This fruit contains polyphenol which helps to increase fat burning and muscle strength.

Apples should be used as a pre-workout source of carbohydrates. They contain polyphenols, which aid in burning excess fat.

They also help to prevent fatigue in your muscles, and increase the strength in your muscles, thus giving your body a better workout.

  1. Organic Milk

It contains almost 70% omega-3 fatty acids.

Organic milk is extremely food for your body. It has roughly 60 to 70 percent more Omega-3 fatty acids than regular milk, and it is rich in glutamine.

Glutamine does a number of things for your body, including promoting muscle growth, keeps your immune system healthy, and help to reduce muscle breakdown.

  1. Spinach

It contains amino acid and glutamine that increases lean muscle growth.

Spinach is known to be a ‘superfood’. It increases endurance and muscle growth, and is a very good source of glutamine, much like organic milk.

It helps to maintain your body’s immune system, lessens muscle breakdown, and helps to aid in muscle growth. It also contains amino acids, which adds more power to the glutamine.

Foods to Avoid

Some food deters the building of lean muscle. Those that are rich in carbohydrates and low in calorie should be avoided.

Listed below are some other foods not qualified as muscle building diet and you should not eat.

  1. Crackers

Crackers contain refined flour and sugar which are not good to eat when building muscles.

Crackers are refined grains. That means that the fiber, whole grain, and other essential vitamin and minerals are taken out during processing.

They can also make your blood sugar levels rise quickly, and this will only add fat to your body, not muscle.

  1. Sausage

This food is rich in calories and fats.

Processed meats, such as sausage, do have protein in them, but they also have so much sodium in them that it is better to find protein in other foods. The sodium can easily (and quickly) lead to water retention, and this will only make you gain what is called ‘water weight’.

  1. Dairy Products

Dairy products are insulin-releasing foods.

Dairy products are also high in Trans fats and saturated fats. These are both linked to heart disease, and a lean muscle building workout routine works your heart.

They can lead to extreme tiredness and nausea, if eaten before workouts.

  1. Low-Calorie Veggies

Low-calorie veggies fill your stomachs without providing enough calories.

Vegetable are very good vitamin and nutrient sources, but they do not contain enough calories to make it worthwhile to include them in your diet, when you are working to build muscle. You should eat more high-calorie foods.

  1. Soy

Soy is an incomplete source of protein. Eating this is not enough to build lean muscles.

Soy has estrogenic properties. This will not only add to belly fat, but will make it much harder for you to build lean muscle. It is also known to lower testosterone levels.

It can cause low energy levels, and can be very bad for digestion. Obviously, this will put a damper on your workout.

Premium Lean Muscle Supplements

Get perfect Lean Musclular Frame and PowerExercising and eating the right food make a good combination to achieve a lean muscle body shape.

You have to remember, however, that the results of these efforts are hardly seen after a short period of time.

There are bodybuilding supplements created to make the body changes significant and easier.

I must confess there are myriad of weight gain supplements in different brands, some well known such as whey protein designed as lean muscle protein, majority others being obscure.

However, I will save you the headache and simply show you the best muscle building supplements combo. Why?

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Look below for the four products in this life-changing stack:

Taking these supplements for eight weeks, together with a proper diet and regular exercise, will surely increase your lean muscles and lose your body fats.

The given facts above will help you take steps to make you confident enough to take your shirt off and show the world how lean your body is.

Combining the given workouts, proper diet, and Cutting Stack will be a perfect way to achieve your goal body.

Visit here to know more in detail about Top 5 Muscle Building Tips for Beginner

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