There is much advice floating around both on and offline about building lean muscle mass. As a personal trainer myself here are a few little known facts and secrets that I personally consider worth your while contemplating on your quest to build lean muscle mass:
I often hear that you should train each muscle group just once a week. Whilst this may be provide optimal progress for extremely hardgainers it is not true for the vast majority of people. Of course you need to avoid overtraining but in life generally you get good at things by doing them more often not less and this is true to some extent in bodybuilding too. Muscle groups should be hit at least twice a week, no less. In fact ideally you should push your body through periods of near overtraining an then drop off into periods of undertraining. This provides times when there is a lot of stress for the body to handle and other times when the body has more time to recover and build momentum for another push. This will prevent you from hitting training plateaus and help you to build lean muscle mass.
Ensure that your training sessions don't exceed 45 minutes. If you think that is not long enough then either your routine is too long or you don't workout intensely enough. Focussing on intensity and quality should ensure that 45 mins is more than enough time. If your training session lasts more than this then testosterone levels fall significantly because of the increased cortisol production which actually causes the body to eat muscle tissue plus store fat. Completely the opposite to what we are after and will in no way help you in building lean muscle mass.
You need to cycle your training. After a while a workout loses its ability to stimulate lean muscle building as your body has already adapted to it. You ought to alter your session before you stop building lean muscle mass from the program. You need to ensure that you don't change your training sessions to frequently either. Doing so could confuse your bodies muscles overly so and stop it working its way into a nice groove.
Big lean muscle building gains are unlikely to occur for you if you don't use the correct exercises. The classic time proven exercises for building lean muscle mass are the multi-joint exercises otherwise known as compound exercises. The best ones are: dead lifts, bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire body through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can't help but build lean muscle mass. With those points in mind it is time to go hit the gym and keep doing so.
The Author provides free muscle building guides at his website. Click here for more: lean muscle building or build lean muscle mass now to start transforming your physique today.
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