Wondering how to quickly gain lean muscle? Read the 8 Strength training tips below to kick-start your training.
Before we start, remember that building muscle takes significant and consist effort .
#1 Target lower repetitions with heavier weights
You should focus on training with slightly heavier weights and performing fewer repetitions. At a heavier weight, you should only be able to perform 6-8 reps per set.
Why this works: Using heavier weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. The rest time in between sets should be a bit longer.
Remember: you must use proper form at all times to avoid injury. If you are struggling to keep good form, then lower the weight until you can.
Frequently asked questions about weight training
I recommend these core training exercises that work the largest muscles in the body
Overhead Press
Bench Press
Squat
Deadlift
Rows
Pull-downs
Dumbbell Curls
Crunches
Read more at Beginners Body Building Tips for Women
For beginners, limit workouts to 60 minutes and plus 30 minutes for cardio.
If you don’t have any equipment at home you can start with body weight exercises such as push-ups, sit-ups, lunges. For a detailed plan read this article
Yes, it is but you’ll need to be careful not to over train and not to burn yourself out by going to the gym too much. I recommend training 3-4 days per week for beginners. You should give your muscle groups a day to recover too — in other words exercises you would workout your legs every other day rather than every day.
A good (or bad) sign is when your muscle soreness doesn’t go away as quickly as you’ve experienced in the past. You’ll noticed that you also aren’t able to gain additional strength.
#2 Eat enough Calories
To gain muscle, you’ll need to eat enough calories to allow your body to build muscle after working out. There are several tools online that can help.
The Mayo Clinic Calorie Calculator, Body Weight Planner and American Cancer Society Calorie Calculator have great apps to help you determine exactly how many calories your body needs based on your height, age, and activity level.
#3 Eat Enough Protein for Muscle building
Only diets high in protein help build muscle when incorporated with intense physical training. Without protein, your body will not be able to build new muscles.
Carbs are not evil. They serve a critical role — providing energy for the body, where as protein provides the necessary amino acids to build and repair muscle.
#4 Eat Healthy Fats and avoid saturated fats
Dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels, which is a must when you are trying to gain muscle mass.
Your main focus should be to increase your intake of essential fatty acids and not saturated fats.
#5 Drink at least 90 oz of water every day
Did you know that not drinking enough water can cause your body to overheat[1]? To make sure that your muscles stay hydrated, you have to drink plenty of water.
How much should you drink? Well, according to the National Academy of Sciences Engineering and Medicine, Women should drink at least 90 ounces of water every day.
Take your water bottle with you everywhere and keep if filled. Space your water intake throughout the day too — consider 4 planned intervals of drinking. Use the alarm feature on your phone to remind you when to drink.
Dehydration happens easily at higher temperatures and dryer environments. To avoid this, increase your intake during Spring and Summer months. A dehydrated muscle also takes longer to repair than a hydrated one.
#6 Take a Multi Vitamin
If you want to gain muscle, you must make sure that you are not deficient in any vitamin or mineral that your body needs. So it is a good idea to take a good multi vitamin tablet.
#7 Limit Aerobics to 30 minutes, 3 times a week
In order to put on muscle mass you need to limit some of your aerobics exercise. To start, try to limit your aerobics to under 30 minutes per workout session.
#8 Sleep at least 7 hours per day
Resting your body is just as important factor in building muscles as training and nutrition.
This is because time is needed for rebuilding and grow new muscle fiber after you complete exercising. You should target at least 7 hours of sleep a day.
Are you wasting time and money on exercise routines that aren’t working? Download our free 10 Muscle Building Myths For Women Exposed to learn how to quickly and safely gain strength.
Conclusion
These 8 Strength Training Tips will help you gain muscle but remember it takes time and consistency.
Disclaimer: This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise
Resources
[1] Get the Facts: Drinking Water and Intake
https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html
[2] Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate
http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx