How to Increase Lean Muscle Mass


Lots of us are on a mission to get fit this year. Sales of gym equipment have skyrocketed, and analysts predict those sales figures will rise by 76% in the next eight years. 

But to get a beautifully toned body, you’ll need more than a few weights and some YouTube videos. You’ll want a protein technique to help you develop lean muscles without adding fat.

So please read on for our top ways to build lean muscle mass. 

Use a Macro Counting App 

You’ll need to make sure you’re eating the right proportions of fats, proteins, and carbs to lose weight and maximize your muscle growth.

The best way to do that is to use an app to store and track everything you eat each day. Ideally, plan your meals one week at a time. You’ll also know you’re eating an optimum diet for lean muscle gain. 

Increase Protein Calories

Perhaps you are currently at your goal weight. In that case, you’ll need to increase your calorie intake to add muscle slightly.

However, you should ensure that these calories come from a good quality protein source like wild-caught fish or grass-fed beef. Still, adding more meat to your diet can become expensive.

If you want a faster and easier option, add a protein shake to your meal plan once a day instead. For weight-training supplements, head here

Try Compound Lifts

You’ll need to lift heavy weights when building muscle. But the most efficient way to do this is to try compound lifts. That’s where you use multiple muscles simultaneously during a movement.

So you might add a dumbbell to a squat movement, for example.  

Make sure you keep increasing your weight to maintain your effort during a routine. You’ll want to use a weight that allows you to complete 10-12 reps without stopping (but no more) to get the best muscle improvement.  

Check Your Carbs 

Protein may help you build muscle, but carbs will get your muscles working when doing weights. So make sure you are getting plenty of non-starchy carbs in your meals, such as beans, vegetables, or brown rice. 

Slow Your Reps

When you are doing strength training at your maximum weight, the pain will make you want to complete the rep as quickly as possible!

However, if you do that, you won’t be getting all the benefits of that exercise. Slow and steady is the perfect technique for proper strength training. 

Increase Your Sets

Most articles on bodybuilding tips will tell you to increase your weight each week to help build muscle. And while this is effective, it can be difficult if you train at home and only own one or two sets of dumbbells.

If that’s the scenario you’re in, you’ll get just as much benefit from increasing your sets instead. So if you do three sets of twelve reps and you’re starting to find it too easy, move up to four sets of twelve. 

Simple Tips for Lean Muscle Mass

Getting a toned body isn’t as hard as you might believe. By following these straightforward recommendations on how to increase your lean muscle mass, you’ll achieve your goal body in time for that beach vacation!

You can get specific diet tips for your fitness plan by heading to our health and fitness section.

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