How to Gain Lean Muscle Mass from Working Out (ULTIMATE GUIDE + SAMPLE WORKOUT)
Building lean muscle mass is a fitness goal shared by many. It not only improves your physical appearance but also enhances your overall health and strength. But how can you be sure that your workouts are leading to the gains you desire? In this article, we'll explore the key indicators that can help you determine if you're gaining lean muscle mass from your workouts.
What is Lean Muscle Mass?
Lean muscle mass refers to the muscle in your body that doesn't contain significant fat. Unlike fat, which takes up space without much benefit, lean muscle contributes to your strength, metabolism, and overall fitness.
You can calculate this by measuring your body weight and lean mass, which can then be expressed as bodyfat percentage. After months of training, you would repeat this process and determine the exact amount of lean mass you gained relative to your bodyweight on the scale (you will need to get either a DEXA scan or InBody scan pre and post to get this data).
How Much Muscle Mass Can You Gain in a Month?
In general, beginners to weight training might see more rapid initial gains, with the potential to gain approximately 1 to 2 pounds of lean muscle mass in their first month. However, this rate of growth typically slows down over time.
The amount of muscle one can gain in one month can vary significantly depending on several factors, including genetics, training experience, diet, and other individual characteristics. Research-backed data suggests that beginners or those new to resistance training might experience more rapid initial muscle gains than experienced individuals.
It's important to note that these figures are rough estimates and can vary widely from person to person. Additionally, other factors like age, sex, and overall health can influence the rate of muscle gain. It's also worth emphasizing that building muscle is a gradual process that takes time and consistency. Setting realistic expectations and focusing on long-term progress rather than short-term gains is key to achieving your muscle-building goals safely and effectively.
Beginners (First 6-12 Months)
Beginners who start a structured resistance training program and are in a calorie surplus may experience an average muscle gain of about 1-2 pounds (0.45-0.9 kilograms) per month. This initial phase of rapid progress is often referred to as the "newbie gains" phase.
Intermediate and Advanced Trainees
As you advance in your training, muscle growth typically slows down. Intermediate and advanced individuals may expect to gain around 0.5-1 pound (0.23-0.45 kilograms) of lean muscle mass per month. Progress at this stage may be less noticeable but is still significant over time.
Genetic Factors
Genetics play a substantial role in how much muscle a person can gain. Some individuals are genetically predisposed to build muscle more easily than others. Genetics can influence factors such as muscle fiber composition, hormone levels, and metabolism.
Following a Proper Nutrition Plan
Proper nutrition is critical for muscle growth. A well-balanced diet that includes adequate protein, carbohydrates, and fats is essential. Consuming sufficient calories to support muscle growth is also important. Without proper nutrition, muscle gain may be limited.
Doing the Right Training Program
The effectiveness of your training program, including factors like exercise selection, intensity, frequency, and volume, can impact muscle growth. A well-structured program that progressively challenges your muscles can lead to better results. Below are three of my top recommendations if you want to gain serious muscle at any level.
Looking for a muscle-building severe program? The Look Like Your Lift (3rd Edition) is tailored to the goals of building muscle. You can also explore versions 1-2 if you want also to include strength lifts (bench, squat, deadlift) and Olympic lifts (snatch and clean and jerk)
Nutrition 101 for Muscle Growth
Nutrition plays a vital role in building lean muscle. A balanced diet that includes sufficient protein, carbohydrates, and healthy fats is essential. You also need to maintain an appropriate calorie intake to fuel your workouts and muscle recovery.
Macronutrients, often referred to as "macros," are the essential nutrients that provide the body with energy and play a crucial role in various bodily functions, including muscle growth. There are three primary macronutrients: protein, carbohydrates, and fats. Understanding how these macronutrients work in tandem is fundamental for those looking to maximize their muscle growth potential.
Protein
The Building Block of Muscle Protein is often considered the most critical macronutrient for muscle growth. This is because it provides the building blocks necessary for the repair and growth of muscle tissues. Protein is comprised of amino acids, which are the foundation of muscle proteins like myosin and actin.
When you engage in resistance training or strength workouts, you create micro-tears in your muscle fibers. Protein intake is essential for repairing and building these damaged fibers, making your muscles stronger and more substantial. Aim to include lean protein sources in your diet, such as chicken, lean beef, fish, tofu, and legumes, to provide your body with the amino acids it needs to support muscle growth.
Carbohydrates
Fuel for Workouts Carbohydrates are the body's primary source of energy, making them vital for effective workouts. When you engage in resistance training or other strenuous physical activities, your body relies on stored glycogen, which comes from carbohydrates, for energy. Consuming an adequate amount of carbohydrates ensures that you have the energy needed to push through your workouts with intensity.
Additionally, carbohydrates have a protein-sparing effect, meaning they can help preserve the amino acids that your body would otherwise break down for energy. This allows more amino acids to be available for muscle repair and growth. Opt for complex carbohydrates like whole grains, fruits, and vegetables to provide sustained energy for your workouts and muscle-building efforts.
Fats
Essential for Hormonal Balance While protein and carbohydrates take the spotlight in discussions about muscle growth, healthy fats also play a crucial role. Fats are essential for various bodily functions, including hormone production.
Hormones like testosterone and growth hormone are vital for muscle growth, and an adequate intake of healthy fats helps maintain hormonal balance. Fats also aid in the absorption of fat-soluble vitamins, such as vitamin D, which is linked to muscle strength and overall health. Incorporate sources of healthy fats like avocados, nuts, seeds, and fatty fish (such as salmon and mackerel) into your diet to support muscle growth and overall well-being.
How Many Calories Should You Eat to Gain Lean Mass
Gaining muscle effectively involves not only the right macronutrient intake but also a calorie surplus. Here are some general recommendations on how much to eat to gain muscle, both in terms of calories and macronutrients (grams):
Eat Enough to Be in a Calorie Surplus
To promote muscle growth, you need to be in a calorie surplus, which means you consume more calories than your body burns. The extent of the surplus can vary, but a commonly recommended starting point is to aim for around 250-500 calories above your maintenance level per day. This surplus provides your body with the energy it needs for muscle repair and growth.
Aim for 1g of Protein Per Pound of Body Weight
Protein is critical for muscle building, and it's recommended that you consume around 1.2 to 2.2 grams of protein per kilogram (0.54 to 1.0 grams per pound) of body weight daily. So, if you weigh 70 kilograms (154 pounds), you should aim for a daily protein intake of 84 to 154 grams. Ensure that you include lean protein sources like chicken, turkey, lean beef, fish, eggs, dairy, and plant-based options like tofu and legumes.
Eat Enough Carbohydrates to Fuel Hard Workouts
Carbohydrates are essential for fueling your workouts and preserving muscle protein. Aim for about 45-55% of your daily calorie intake to come from carbohydrates. If you're consuming, for example, 3,000 calories per day in a bulking phase, about 1,350-1,650 calories should come from carbohydrates. This equates to 337-412 grams of carbohydrates daily (as there are roughly 4 calories per gram of carbohydrates).
Eat Some Fats , But Don’t Go Overboard
Healthy fats are necessary for overall health and hormonal balance. Roughly 20-30% of your daily calories should come from healthy fats. If you're on a 3,000 calorie diet, this amounts to 600-900 calories from fats. Given that fats have about 9 calories per gram, you'd want to aim for 67-100 grams of healthy fats each day. Sources include avocados, nuts, seeds, olive oil, and fatty fish.
Improve Digestion By Eating Fiber
Fiber is essential for digestion and overall health. It's recommended to consume 25-30 grams of dietary fiber daily. High-fiber foods include whole grains, fruits, vegetables, and legumes.
Plan Your Meal Timing
Eating a balanced meal containing protein, carbohydrates, and fats before and after your workouts can help provide your body with the nutrients it needs for energy and muscle repair.
These recommendations are general guidelines, and individual factors like age, metabolism, activity level, and genetics can influence your specific dietary needs. It's advisable to consult with a registered dietitian or nutritionist who can create a personalized nutrition plan tailored to your goals and needs. Additionally, as you make dietary changes to support muscle growth, it's crucial to monitor your progress and adjust your intake as needed to achieve your desired results.
Tracking Your Aesthetics Progress
To gauge your muscle gain progress effectively, you need to set clear fitness goals and keep track of your workouts and diet. Fitness apps, journals, or online tools can assist you in monitoring your progress.
Several physical changes can serve as indicators of muscle gain:
Increased muscle definition and tone.
A reduction in body fat percentage.
Enhanced strength and endurance. To accurately measure body fat percentage, consider methods like skinfold calipers, InBody, or DEXA scans.
Regular Body Measurements
Regularly measuring body areas such as biceps, chest, and thighs can provide tangible evidence of muscle growth. Keep a record of these measurements over time to identify trends.
Progress Photos
Taking progress photos is a visual way to track your muscle gains. Ensure you take consistent, well-lit photos under similar conditions to make accurate comparisons.
Best Exercises for Building Lean Muscle
Building lean muscle requires a combination of compound exercises that work multiple muscle groups simultaneously and targeted isolation exercises to focus on specific muscle groups. Here are some of the best movements for building lean muscle.
Note, that these are the main movements that a workout program should be designed around. You may find many variations of the below movements, just make sure you are choosing ones that you are able to do properly with a muscular stretch and no joint pain or discomfort.
When selecting exercises, it is important to make sure that the exercise is training the target muscle. for example, if you are doing RDLs for hamstrings, and feel only your lower back, then you need to reassess your form, decrease the load to do the movement properly, or choose another exercise that allows you to feel your hamstrings working during the exercises.
1. Squats
Squats are a compound exercise that targets the quadriceps, hamstrings, glutes, and lower back. They are excellent for building lower body strength and lean muscle.
2. Deadlifts
Deadlifts are another compound exercise that engages a wide range of muscles, including the lower back, glutes, hamstrings, and traps. They promote overall muscle development and strength.
3. Romanian Deadlifts
Romanian deadlifts are a variation of the traditional deadlift that emphasizes the hamstrings and lower back, contributing to overall leg development.
4. Lunges
Lunges are great for targeting the quadriceps, hamstrings, and glutes while also improving balance and stability.
5. Leg Press / Hack Squat
The leg press machine effectively isolates the quadriceps and glutes, promoting lower-body muscle growth.
6. Bench Press
The bench press is a fundamental compound exercise for the chest, shoulders, and triceps. It's a key movement for building upper body strength and muscle mass.
7. Pull-Ups/Chin-Ups
Pull-ups and chin-ups are excellent for targeting the back, biceps, and shoulders. They help build a strong and well-defined upper body.
8. Lat Pulldowns
While pull-ups are great, they can ofter be very challenging and fatiguing (even for the strongest of lifters) to do in high volumes. This can pose an issue, as you want to train the back with heavy loads as well as high reps. If you cannot do a lot of pull-ups, or find that they tire you out rather than target the back, do lat pulldowns (I strongly recommend pulldowns just as much as pull-ups, if not more).
9. Rows
Rowing exercises, such as bent-over rows or T-bar rows, work the muscles of the upper back, including the lats and traps, helping to build a broad and strong back.
10. Overhead Press
The overhead press or military press focuses on the shoulders, particularly the deltoids, and also engages the triceps. It's crucial for building shoulder strength and size.
11. Dips
Dips target the chest, shoulders, and triceps and effectively build upper body strength and muscle.
12. Bicep Curls
Isolation exercises like bicep curls are useful for targeting specific muscle groups. They help build strong and well-defined biceps.
13. Tricep Extensions
Tricep extensions, whether with a cable machine or dumbbells, focus on the triceps and are essential for developing arm strength and size.
Incorporating a combination of these compound and isolation exercises into your workout routine can provide a well-rounded approach to building lean muscle. Be sure to use proper form and progressively increase the intensity of your workouts to continue seeing gains in muscle size and strength. Additionally, a well-balanced diet and sufficient rest are crucial for maximizing muscle growth.
Progressing Workouts for Muscle Growth: Adjusting Sets, Reps, and Loading
One of the fundamental principles of effective strength and muscle training is progressive overload. This concept revolves around continually challenging your muscles to adapt and grow by gradually increasing the stress placed on them. You can achieve this by adjusting several key variables in your workouts, including sets, reps, and the amount of weight lifted. Here's how to strategically apply these adjustments to promote consistent muscle growth.
Increasing Sets
Adding sets to your workout is a straightforward way to introduce progressive overload. For example, if you've been doing three sets of a particular exercise, you can gradually increase it to four or five sets over time. More sets mean more work for your muscles, which can lead to increased muscle stimulation and growth. Be mindful, though, not to overextend, as excessive sets can lead to overtraining and fatigue. Start with one additional set per exercise and monitor how your body responds.
Manipulating Repetitions
The number of repetitions you perform in each set also plays a crucial role in muscle growth. Typically, lower rep ranges (around 4-6 reps) focus on strength gains, while higher rep ranges (around 8-12 reps) emphasize hypertrophy or muscle growth. To progressively overload, you can either increase the number of reps per set or opt for more challenging weights. For example, if you've been doing 3 sets of 10 reps with a particular weight, you can aim for 3 sets of 12 reps with a slightly heavier load. This shift in intensity can stimulate muscle adaptation and growth.
Adjusting Loading (Weight)
Increasing the amount of weight you lift is one of the most direct ways to implement progressive overload. As your muscles adapt to a specific load, it's essential to regularly challenge them by incrementally adding weight. Whether you're using barbells, dumbbells, or resistance machines, gradually increasing the load ensures that your muscles face new resistance, leading to growth. Start with small increments, such as a 5% increase in weight for each exercise every one to two weeks.
Monitoring and Tracking Progress
Effective progression requires careful monitoring and tracking of your workouts. Keeping a training journal can be immensely helpful in recording the number of sets, reps, and weights you use for each exercise. This allows you to measure your progress over time and make informed adjustments. If you consistently lift the same weights for the same reps and sets, it may indicate that it's time to increase the challenge to continue muscle growth.
Deload Periods
Remember that it's crucial to include deload periods in your training regimen to allow your muscles to recover. Deloading means temporarily reducing the intensity and volume of your workouts to prevent overtraining and minimize the risk of injury. Incorporating planned deload weeks every 4-6 weeks can help you maintain progress and ensure long-term muscle growth.
By strategically adjusting sets, reps, and loading in your workouts, you can apply the principle of progressive overload effectively. Consistency and patience are key, as muscle growth is a gradual process that requires persistent effort and smart adjustments to keep your muscles challenged and growing.
Dealing with Muscle Soreness and Recovery
Muscle soreness is a common indicator of muscle growth, particularly the phenomenon known as delayed onset muscle soreness (DOMS). Proper recovery techniques, such as stretching and rest, can help manage soreness.
The Role of Rest and Sleep
Adequate rest and quality sleep are essential for muscle recovery and growth. Lack of rest can hinder your progress, so prioritize getting enough sleep and rest days in your fitness routine. Aim to get at least 7 hours of sleep, ideally 8-9 hours to fuel muscle growth, recovery, and hormonal production.
The Best Supplements for Building Lean Muscle
Adequate rest and quality sleep are essential for muscle recovery and growth. Lack of rest can hinder your progress, so prioritize getting enough sleep and rest days in your fitness routine.
These four supplements—carbohydrates, caffeine, creatine, and whey protein—play distinct roles in supporting muscle growth and overall athletic performance. Here's a breakdown of their importance:
Carbohydrates Powder
Carbohydrates are often considered the body's primary source of energy, and their importance in muscle growth cannot be overstated. When you engage in strenuous workouts, carbohydrates stored as glycogen in your muscles provide the energy necessary for intense physical activity. Additionally, carbohydrates have a protein-sparing effect, which means they can help preserve muscle protein, ensuring that amino acids are available for muscle repair and growth. Carb supplements, especially in the form of easily digestible carbohydrates like dextrose or maltodextrin, are beneficial for replenishing glycogen stores quickly post-workout. This helps to facilitate a quicker recovery, making it easier for you to train hard during subsequent sessions.
Aim to consume 40-60g of carbohydrates during workouts. You can also use this immediately after workouts as well to promote recovery and muscle growth.
Caffeine
Caffeine is a natural stimulant that can be used to enhance athletic performance and muscle growth. It can increase alertness, reduce perceived effort, and improve endurance, making it easier to perform intense workouts. Caffeine can also help mobilize and release fatty acids into the bloodstream, which can be used as an additional energy source during workouts, sparing glycogen. This can be particularly useful in longer training sessions. While caffeine can be beneficial, moderation is key, as excessive consumption can lead to negative side effects, such as jitteriness and disrupted sleep patterns.
If you need an extra jolt to attack workouts, aim to ingest 200-400mg of caffeine 30-60 minutes before workout sessions.
Creatine Monohydrate
Creatine is one of the most well-researched and widely used supplements for muscle growth and increased strength. It occurs naturally in the body and is also found in small amounts in certain foods like red meat and fish. Creatine supplementation increases the body's creatine phosphate stores, which are essential for short bursts of high-intensity activity, such as weightlifting and sprinting. By improving energy availability, creatine allows you to train harder and for longer periods, potentially leading to greater muscle gains over time. It can also increase water content in muscle cells, resulting in a more anabolic environment for muscle growth.
Aim to consume 5g of creatine monohydrate per day, even on non-training days.
Whey Protein
Whey protein is a fast-digesting, high-quality protein source that is rich in essential amino acids, particularly leucine, which plays a key role in stimulating muscle protein synthesis. Consuming whey protein post-workout can help provide your muscles with the necessary amino acids for repair and growth. It's an easily absorbed source of protein that can be particularly useful for individuals who may struggle to meet their protein needs through whole foods alone. Whey protein supplements are convenient and effective for promoting muscle recovery and growth, especially when incorporated into a well-balanced diet.
While there is no set amount of whey protein you should have per day, use whey protein as an aid to hit your overall protein intake goals (1g per pound).
Supplement Recap
While these supplements can be beneficial, it's essential to remember that they should complement a solid foundation of a well-rounded diet and a structured training program. Additionally, individual responses to supplements may vary, and it's advisable to consult with a healthcare professional or sports nutritionist before adding any new supplements to your routine. Ultimately, the best results come from a comprehensive approach that combines proper nutrition, consistent training, and smart supplementation.
Sample 4-Day Full-Body Workout Plan
Here's a sample four-day full-body workout plan for building lean muscle mass. Adjust the weights and repetitions to suit your fitness level and gradually increase them over time.
To progress these workouts:
Week 2, add 1 set to 2-3 exercise so that some movements are 3 sets, and others are 4 sets
Week 3, do 4 sets of every exercise
Week 4, add another set (so 5 total sets) for 2-3 exercise, and 4 sets for the other 2-3 exercises
Week 5 add another set to the other 2-3 exercises so that you are doing 5 total sets for each movement
Week 6 is a deload, so you will perform only 3 reps of every exercises
Day 1: Upper Body
Bench Press: 3 sets of 8-10 reps
Bent-Over Rows: 3 sets of 8-10 reps
Overhead Press: 3 sets of 8-10 reps
Dumbbell Rows: 3 sets of 10-12 reps
Tricep Dips: 3 sets of 10-12 reps
Day 2: Lower Body
Squats: 3 sets of 8-10 reps
Good Mornings: 3 sets of 8-10 reps
Lying Hamstring Curl: 3 sets of 10-12 reps
Leg Press: 3 sets of 10-12 reps
Calf Raises: 3 sets of 12-15 reps
Day 3: Rest
Day 4: Upper Body
Lat Pulldowns: 3 sets of 8-10 reps
Smith or Barbell Incline Press: 3 sets of 8-10 reps
Seated Rows: 3 sets of 8-10 reps
Dumbbell Bench Press: 3 sets of 10-12 reps
Dumbbell Lateral Raise: 3 sets of 10-12 reps
Day 5: Lower Body
Front Squats: 3 sets of 8-10 reps
Romanian Deadlifts: 3 sets of 8-10 reps
Walking Lunge: 3 sets of 10-12 reps per leg
Leg Curls: 3 sets of 10-12 reps
Standing Calf Raises: 3 sets of 12-15 reps
Day 6: Rest
Day 7: Rest
Final Thoughts
Consistency is the cornerstone of achieving and maintaining lean muscle mass. Remember that building muscle is a gradual process that requires dedication. Stay motivated by setting small milestones and celebrating your achievements along the way.
Monitoring your lean muscle gain progress is crucial for staying on track and achieving your fitness goals. By paying attention to physical changes, strength gains, and following a well-balanced diet, you can ensure that your efforts in the gym are indeed leading to the lean muscle mass you desire.