The basics of gaining lean mass
Tuesday, June 29, 2010
Despite the fact that some females still fear the words ‘muscle mass', in general, it is well established that more of this good tissue we carry on our bodies the better. The more lean muscle mass you carry, the higher your metabolism will sit day-in and day-out. The more muscle mass you have the higher your immune system. The two are directly linked. Then of course, the most obvious for most of us, the more muscle mass you carry the better you look when walking down the beach. For males, muscle mass means broader shoulders and stronger limbs. For females, more muscle mass means toned arms and legs and firm glutes.
Whilst being one of the most favourable effects of weight training, muscle mass is also one of the hardest to acquire. Many train for years in effort to gain muscle mass with little result. There are many factors in gaining muscle mass, many of which go beyond the scope of one article. However, below I have included some of the most basic principles one should know when gains in lean mass are a part of your fitness aspiration.
Resistance Training - First and foremost, you must realise that major gains in lean mass come through resistance training. Whilst it is possible for an individual who is untrained or very weak to make some gains in muscle mass through activities such as hill walking or cycling, for the gains you are really looking for you have to be lifting weights 4 times per week.
Now, this is the optimal. I realise with other commitments many say that they do not have time (or are just too tired) to train 4 times per week and that's fine, but you have to appreciate that any less than this and the results are less significant.
Protein - Anyone who knows anything about fitness knows protein builds muscles. However, most do not seem to realise what a lot of protein is. Two boiled eggs for breakfast and a tuna and mayonnaise sandwich for lunch does not equal a lot of protein.
Post Workout Nutrition - Liquid nutrition post workout is essential for trainees seeking to gain lean mass. Training is a stress to the body. It is a positive stress (Eustress) but a form stress none the less. In order to get out of this stressful state after a workout and begin building muscle mass, one should get good nutrition in to your system asap.
Priority one should be to get lean - The more fat you carry, the less healthy you are (this is not to say all lean people are healthy) and the less testosterone and growth hormone (GH) you make. Testosterone and GH are essential for gains in lean mass. Your priority should always be to become lean first. That way, gains in lean mass will come far easier!
Keep working hard in the gym and working on your nutrition and gains in lean mass will come. All it takes is time and effort.