For a lot of guys building muscle is one of the most difficult things to do.
There are so many ways that you can go about it and everyone has their own opinion on what works best for them.
That's why we're here, to help you find a way that will work for your individual needs.
Here are 6 steps to build lean muscle consistently and effectively.
#1: Eat Plenty Of Protein
The key to building muscle is making sure your muscles are constantly supplied with enough protein.
Protein builds and repairs the lean muscle tissue that keeps you looking toned and fit.
Aim for at least one gram of high-quality protein per pound of bodyweight, but as much as two grams per pound can be beneficial depending on how active you're being.
Protein is essential for everyone, but it's especially important for people who are cutting weight.
When you're trying to lose fat while maintaining muscle mass, the body will often target protein stores first in order to meet its caloric needs and this can lead to a loss of both muscle tissue and strength if enough high-quality protein is not consumed.
Good protein sources include chicken, turkey, beef, pork loin, and eggs.
You can also try whey protein supplements to make sure you're getting enough good quality proteins in your diet.
#2: Lift Heavy Weights
The heavier the weight, the more stress you put on your muscles.
Over time, lifting progressively heavier weights will increase lean muscle mass by challenging those same muscles with an increased workload.
As a result, they'll adapt and break down their current fibers in order to create larger ones better suited to lifting heavier weights.
Lifting heavy weights will also increase your basal metabolic rate.
This means that you'll burn more calories even when you're not exercising, which is great for maintaining a healthy weight and preventing fat gain if you happen to overeat at some point in time.
#3: Do Compound Exercises Like Squats, Deadlifts, and Bench Presses
Compound exercises activate multiple muscle groups at the same time.
They're usually lower weight but higher rep because they work a lot of muscles at once.
Compound movements are great for building lean muscle mass quickly and efficiently while also improving strength.
Make sure to do a variety of compound exercises.
Squats, deadlifts, and bench presses are the most common exercises that fall under this category.
Squats (or any lower body movement) work your hamstrings, quadriceps, glutes, calves, back muscles like erector spinae and trapezius as well as grip strength.
Deadlifts work similar muscle groups plus core stability, and bench presses work the chest muscles like pectoralis major as well as triceps.
#4: Eat Enough Calories
You can't build muscle without eating enough food- period!
That being said, it's important to take in the right number of calories for your activity level and body type so you don't gain unwanted fat.
Aim to take in at least 20 calories per pound of bodyweight and adjust accordingly.
Being in a slight caloric surplus should lead to the muscle-building process, while being in a slight caloric deficit should mean you're maintaining your current weight.
It's also important that these calories are coming from healthy sources such as lean proteins and whole grains for optimal health benefits.
#5: Drink Plenty Of Water
Water is essential for many bodily functions, not the least of which includes transporting nutrients around your system while flushing out toxins.
It also helps keep you feeling full so that when it's time to eat, you're less likely to go for a high-calorie and low-nutrient snack.
Aim to drink at least eight glasses of water every day.
Not drinking enough water can lead to dehydration, which can then cause all sorts of problems including muscle cramps and reduced performance.
Avoid drinking any fluids that contain caffeine, alcohol, or sugar.
Taking in these types of liquids will cause you to urinate more often and for a longer duration which can lead to dehydration as well as overworking the kidneys-both of which are bad on their own but especially so when you're working out regularly.
If coffee is your thing, try to drink it in the morning or after an evening workout.
An alcoholic beverage once in a while is fine, but don't drink too much alcohol and stay away from sugary drinks altogether!
Conclusion: So there you have it. Eat plenty of protein, lift heavy, drink lots of water, do compound exercises and make sure you're eating enough. Oh and a bonus tip: Make sure you get plenty of rest!