5 RULES TO BUILD LEAN MUSCLE

Building muscle at a basic level has been looked at from two fundamental points of view – lifting heavy weight and eat whatever the hell one can. But as much as it sounds fun, especially the eating part, it surely is taking our body towards direction we might regret due to additional fat storage and injuries.

The way I have been taught, therefore, have implemented in my training for last 3 years is through a slight better approach for a long term sustainable results instead of short term half-hearted results. So, here I would like to share the 5 rules of building lean muscle.

Rule 1 – Periodic Training

Your training should change every 2-3 weeks in terms of the principles you are applying. Say for example, for first 3 weeks focus on compound movements of 10-12 reps and following for week reduce the weights and increase the rep range to 12-15. By doing this you are giving your body a chance to adapt to a new form of training. You can then pick a different principle such as FST -7 or DTP or GVT to keep your body in the surprise.

Rule 2 – Variety of Movement

Keep adding knowledge of movements to your workout library by learning how different muscle groups work or function. It is best to choose alternate movements every few weeks to give a muscle new way of training. Example: if last 3 weeks you have done seated leg curls then switch to lying leg curls. The more variety you are going to add in your database, the more adaptable you will become to different training settings.

Rule 3 – Quality Pre and Post Workout Meals

One of the biggest factor is the nutrition in helping you build lean muscle. People often don’t pay enough attention to the quality of food they are feeding themselves before as well as after the workout. Ideally both those meals should contain a good proportion of carbs to protein and naturally occurring fats from the protein source. These meals must have higher proportion of carbs to protein ratio because your workout will assimilate those vital nutrients to absorb into the broken muscle fibres.

Muscle 2

Rule 4 – Keep Your Body Hydrated

An un-hydrated body is simply open to injuries, cramps, and other internal issues. Our body is 70% water, so to avoid it is half the battle lost. Water plays a vital role in maintaining a good blood flow that shuttles the nutrients for muscle repair, reduce the lactic acid stored in the body while training and better performance through energy levels.

Rule 5 – Dial down 4-6 Weeks

An important rule of growth is also recovery, therefore, after every 4-6 weeks of heavy training give your body a week to recover and repair. The best approach is to reduce the weight training down to 30-50% weight and do more cardio based training. Don’t completely give up on that week by not doing anything, in fact, use it for full recovery through massages, proper nutrition, hydration, chiro or physio adjustments etc.

It’s important to do hard work but if we can do it smartly then the results are incredible and for long term.

Enjoy growing

Rahul Talreja
Messenger of Fitness and Transformation
BE YOUR BEST SELF TRANSOFORMATION
www.rahultalreja.net

Pain Means Growth

“Are You Nuts?” is the first reaction I get when I words such as these about the pain they are feeling in their muscles next day after their training session. If you are someone like me you who has DOMS (Delayed Onset Muscle Soreness) then the pain is lasting more than 24 hours.

Regardless of that, the pain after your training session in the muscle groups you have worked out on is good for muscle growth and reshaping into your newer self. This is because your workout has opened up the muscle fibres stretching the tissues open, therefore, increasing the blood flow in the targeted area. So the pain in the targeted area is now because of the strain it has gone through under the circumstances you have created for your body.

Pain and Growth

Now to overcome this pain you must remember these important tips-

a) Hydrate your body with regular intake of water so you don’t get craps. A well hydrated body will be refuel you for internal recovery process

b) Nutrition is highly important because this is where you are feeding the targeted muscle groups with macro and micro nutrients such as your good fats, good carbohydrates, protein, vitamins and minerals.

c) Recovery – a simple word yet the most crucial part after your training. You need to give your body enough recovery so it is ready for action the very next day or day after, subject to your training routine. Proper sleep, supplementation and mental rest is crucial.

Only then your body will get the chance to grow into the new physical shape as you want it be. Just by simply focussing on these tips, you can find yourself in a much improved physical, mental and emotional state.

One of the beautiful quotes I read somewhere was – “it takes a hammer, a chisel, a vision and a will to suffer the blows to be carved into one”.

So next time you are feeling your muscles are sore that’s because your muscle are ready to grow. All they need is proper rest, hydration, diet and recognition of the hard work.

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Rahul Talreja
Transformation Coach
Be Your Best Self Transformation