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How to Build Lean Muscle

How to Build Lean Muscle

Building lean muscles is the goal of every gym-goer who wants to improve their health and physique.

This process is not easy, as it requires a lot of determination, hard work, and most importantly, the right nutrition plan.

Unfortunately, the online community is not the best source to get your information since most of what’s written has no scientific basis and could be considered pure fiction.

In this article, we will cover some tips that will help you gain more lean muscle mass to reach your goals in as little time as possible.

Before we cover the tips, let us take a look at the process of muscle building:

The physiology of muscle hypertrophy

During training sessions, the muscle fibers undergo what’s known as microscopic tears that activate the tissue repair mechanism, which is mediated by growth hormones.

The hormones involved include insulin-like growth factor 1 (IGF-1) and human growth hormone (HGH) to repair the inflicted damage.

Fortunately, your body is too smart, and thus will not only repair the damage but also make the muscles bigger to adapt to future challenges.

Consequently, you will end up with stronger muscles that will help you handle heavier weights, creating a virtuous cycle.

This, in a nutshell, is how muscular hypertrophy occurs.

In the next section, we will discuss how to promote this process, using resistance training, nutrition, and supplements.

How to increase your muscle mass

Strength training

The key to muscle building is consistent strength training that pushes your limits and causes your muscles to undergo microscopic tears.

Generally speaking, you should aim for 3 sessions of weight lifting per week, with each session lasting around 45-60 minutes.

Another important aspect is to keep challenging your muscles by lifting a heavier weight whenever you feel comfortable with the previous one.

However, the most important tip to keep in mind and the golden rule is to train to failure.

In other words, don’t stick to a constant number of repetitions since training until you’re no longer capable of doing another repetition is what causes the microscopic tears. 


Many people neglect nutrition once they start working out since they don’t think it’s as important.

However, if strength training contributes to 25% of your lean muscle gains, nutrition will take care of the rest!

Therefore, try to load up with protein-rich foods in the post-workout period, as well as simple carbohydrates before hitting the gym.

Dietary supplements

If you think you are not getting sufficient amounts of protein through your diet, it might be a smart choice to opt for protein supplements that contain all the necessary amino acids to strengthen your muscles.

Other supplements that contain vitamins and minerals may also be beneficial.


Stimulating your muscles to grow is a complicated process that’s subject to a variety of factors.

Hopefully, this article helped simplify the process and the right ways to increase your lean muscle mass, but if you still have questions, please do not hesitate to ask in the comment section below.

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