If you follow our advises not only will you be able to build lean muscles faster, you will also be able to build more natural muscle mass without any use of illegal substances.
Preparing for the Gym
You pre-workout phase is very important to your success. A lot of guys neglect this period and just go to gym without thinking about what benefits a pre-workout phase can give you.
It is in this period, like an hour before your workout, you will have a protein rich meal. It is here you take your pre-workout supplements like a good nitric oxide or creatine supplement. And it is here that you make sure you get a little rest so you can hit it hard while being in the gym.
If you take the time to mentally prepare yourself for your workout, you will get a much better workout with a better intensity. This will benefit you in the long run by building more lean muscles.
Your Gym Workout
Now it is time to hit it hard in the gym. It is always a good idea to do a couple of light sets and reps, before you start to hit it hard. Doing that will push some blood out to your muscles and warm them up. This will make it easier for you to go heavy and really hit it hard.
What is important is to limit your workout to max one hour of weight lifting. If you have some body fat you want to get rid of, you can do some cardio after your weight loss, and stay for 30 minutes.
It is not recommended to do cardio before your weight lifting, because you need all the juice you got to push your muscles hard.
After the Gym
The post-workout is very important and can really optimize results if you know what you are doing.
Most important is that you get your recovery started as fast as possible, which means you should have a protein shake and some carbohydrates as soon as possible. After your workout it will actually benefit you to get a Coke or a Gatorade in order to get some sugar. This will fill up your muscles with glycogen which make it easier for your body to take up proteins.
Your protein shake should consist of whey proteins and give you at least 25 grams of proteins. You can either have it with water or some skimmed milk.
There are hard gainer powders out there, there are typically a combination of whey protein and sugars. The contain a lot of calories and is no recommended if you need to get rid of some body fat.
The next thing you need to focus on in the post-workout phase is to get a meal as soon as possible. After your meal you are done for the day and it is time to rest so you can recover.
Finally we have your sleep. Stress full nights with only 4 hours of sleep is not the way forward if you want to build lean muscles and strenght. You will need a lot more than that.
However it is very individual how much sleep a person will need. The best you can do is to turn of your alarm and wake up by your self. If you cannot get up in time, you need to go to bed earlier.
That’s basically it! Focus on getting these phases incorporated in your workouts and you will be well on your way to build some lean muscles and strength.
Learn 3 things you muscle learn about your muscle building check this article
Get some tip for your post muscle building meal in the video below