January 8th, 2010 
Robert Stonehill
How to Build Lean Muscle
Gaining muscle is not tricky, but the process is often
misunderstood. Exercise experts consistently name certain habits as the
top three ways to gain muscle. If you want to gain muscle keep these
three in mind: 1. Rest and recovery, 2. Exercise intensity, 3. Proper
nutrition.
Rest and Recovery Many people attempt to put on muscle by starting a weight lifting
program full-steam ahead; they think the more often they lift and the
more weight they heft, the quicker they will see results. Experts
caution that this is counterproductive, since it goes against the
principle of muscle building.
Muscles grow stronger by being exerted over their limit and then
recovering. During exercise muscle fibers are torn down; after the
effort muscle cells begin to rebuild and recover. This recovery process
is what makes the muscle grow stronger, but it can only happen with
rest. Muscles need 48 to 72 hours to recover from a workout. For
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A particular muscle group should be worked every other day at most.
If you want to workout every day, chose a different muscle group to
work each day; for example, work the upper body one day and the lower
body the next.
Exercise Intensity Exercise intensity must be appropriate for your present fitness level.
Experts caution that slow is best. Do not start your program by trying
to lift the heaviest weights possible. If you are new to weight
lifting, it is better to chose lighter weights that you can lift
several times, rather than lifting a heavy weight a few times. Choosing
lighter weights will help you avoid excess muscle soreness.
To tear down muscle and start the muscle building process you must
exercise the muscle until it is fatigued and you cannot do one more rep
with proper form. The key to this principle is proper form; you must
control the weight during both parts of the exercise. For example, in a
bicep curl you want to lift the weight up and then control it on the
way down, not simply let your arm drop. Your movements should be slow,
deliberate, and smooth, not quick and jerky.
Proper Nutrition The third key to muscle building is proper nutrition. Lean protein is
vital for muscle building, but think diet, not supplements. Stay away
from refined sugars and trans-fats and eat plenty of complex
carbohydrates and healthy omega-3 fatty acids. For others information
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Omega-3 fatty acids are found in nuts and in fish such as salmon, tuna, trout, and herring. If you follow these top three ways to build muscle, you should see
results in 8 to 10 weeks. Youll begin to feel the difference much
sooner than that; weight-lifting revs up your energy and increases your
metabolism.
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