How Long Does It Take To Build Lean Muscle?

If you ask for advice on how to build muscle you'll probably get a different answer from every

 person you ask, so today we're going to cover the fundamental rules of building a leaner, stronger physique.

There is so much nonsense out there in the fitness industry,


information which has no scientific backing or evidence to  support it's claims, that the majority of people in gyms around

the world are completely lost.

If you are trying to build a better body you don't need to follow the latest trend. In fact, a lot of the so called latest trends are merely repackaged versions of older systems that temporarily disappeared from the public eye for a while. If you apply the simple, proven rules to muscular hypertrophy your body will react and give you the physique you demand.

The main problem when somebody has not seen any results in the gym is variety. If you get stuck in the same routine it will stop giving you results no matter how good it may have been when you put it together. Your body's job is to adapt and make things easier for you to cope, so you'll need to use different approaches to get continued results. If you have had issues progressing you workouts in the past you should look at using the holistic training approach, which involves switching each week between different fitness concepts, such as going from high rep workouts to HIIT sessions, then strength training without cardio.

One of the most common mistakes fitness enthusiasts make is over training. If you see some positive results it can become easy to get addicted to going to the gym. The thing is, however, when it comes to fitness 'more' does not necessarily mean 'better'. Your body needs time to recover from each workout and if you're back in the gym the following evening you won't be able to see any results. Try to keep it under five sessions per week.

When it comes to supplements there are a few important things to consider. If you find it difficult to gain size you will want to go for a whey protein supplement which is geared around helping you pack an extra punch when it comes to calories and carbohydrates. If you don't find it necessarily difficult to gain weight you can stick with the standard choice for lean size, which is a supplement providing around 20 grams of protein combined with a relatively low carbohydrate count.

You should also look to make the most of your eating habits outside of the gym, don't neglect them and presume that you'll get results just because you're putting the work in with your training. To establish a ball park figure for your daily calorie intake simply multiply your goal body weight, in pounds, by fifteen. Around 30% of your total intake should arrive from protein, with 50% coming in the form of carbohydrates and the remaining 20% arriving from healthy fats. All the macro nutrients will be needed if you are to achieve your long term fitness goals.

If you are trying to figure out how to build muscle and have found it to be quite a confusing path so far, the four steps in today's post will help you to cut out the nonsense. Approaches such as calorie intake and rest are staples of successful workout programs whereas techniques including holistic training add a modern edge to an already fine concept. If you are able to apply all the rules successfully you will begin seeing a positive change within a few weeks, with great long-term benefits beginning to show after 8-12 weeks.