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

EGO VS PURPOSE – WHAT DO YOU TRAIN WITH?

I have been to many gyms in my fitness lifetime and have met many men as well as women who come in with a purpose to train with full intensity by giving their blood n sweat. They come in with a laser focus of putting their bodies through hell, heat and pain; break those muscle tissues and go out of that door as a reborn.

However, more than the above mentioned lot, my encounters are mostly with people lifting weights purely because their ego is bigger than the weight they are attempting to lift. The unnecessary grunts, bad movements, long holding of machines and throwing away of the weights does gives a lot of attention to the people around them, but is it working for anyone – not really sure.

Now this is more common in men than women because we (males) carry a huge ego in our back pockets to wanting to prove our manliness, show off our testosterones.

I have nothing against anyone who is training, everyone has their own way of doing things. Each to their own, however, I do want to highlight you the difference between ego and purpose when it comes to weight training so it can help you recognize your mental state, training style/ principles and more importantly, stay in the game for long term without hurting yourself.

Firstly, when you are lifting weights always be cautious of your postures. When you are lifting too heavy but compromising your posture chances are your ego has kicked in pushing you to take a huge risk of getting injured. As soon as you notice that, reduce your weight to 70 to 8o percent so the physical posture doesn’t get compromised. Fitness is a lifelong game to be part off, taking short term gains won’t help if you are injured in the long run.

Ego va Purpose

Secondly, save yourself some embarrassment with your unnecessary grunts just because your ego has taken over your mindset so the weight in your hand is heavier than the grocery bag you have ever lifted. Trust me, no one likes that person who sounds like a gorilla has walked in disturbing their mental focus. Training with purpose is all about getting in the weight room, do the work quietly with least noise possible, be respectful of others and get out of the place.

Third, a purposeful training isn’t about wasting time watching TV or holding up the equipment’s while you are planning your weekend or discussing politics etc. in the middle of the training while others are waiting for your rants to finish. A person who trains with a purpose has a plan that he or she is following with a laser focussed action and no bullshit attitude.

Last but not the least is ego driven training distracts a person away from their own vision or results because the mindset moves from “what am I training for” to “how much can I lift”. Again, not a bad thing to check how much you can lift if the purpose is to compete in powerlifting or strongman competition. But if your purpose is overall fitness and health improvement than stay on track with your results in mind.

One must have intention to become healthy with a purpose they can relate to every time they walk into a gym or even start on a physical activity to improve fitness. Having a purpose gives you right push to go out to create results. However, if you are just working hard without a goal or a purpose then chances of hurting yourself emotionally, mentally and physically are higher because your drive isn’t that strong when it comes to becoming a healthier version of yourself.

Rahul Talreja
Coach
Be Your Best Self Transformation