10 Steps to Packing on Lean Muscle Mass


 

  1. The biggest thing is calories. You want to be in "caloric surplus", which means eating more calories than you are burning. A caloric surplus can be calculated by multiplying your body weight in pounds times 16.
  2. If you struggling eating in a caloric surplus, I've found the best way to do this is eat as much as you can and then finish off with a mass-gaining shake to end the night. The timing is shake is crucial because it is tougher to eat after the shake. 
  3. Next up is protein to help your muscles recover. You want eat at least 1 gram of protein per pound of body weight. This amount of protein is succificent to help your muscles grow back stronger after your workouts. 
  4. Don't worry about carbs and fat. As long as you are getting your protein in and eating in a caloric surplus, you will pack on lean muscle mass.
  5. I've found that 6-10 reps is the best rep scheme for building muscle. 
  6. It's very important that you track your lifts to make sure you’re getting stronger. This is known as  progressive overload.
  7. After your lifts, have a protein shake within 20 minutes of your workout. This is important because its your anabolic window. 
  8. Try to sleep at least 7 hours per night because this is when your body recovers. 
  9.  Maybe try taking some creatine, but just make sure you drink a lot of water. Creatine will help add size because it helps your body improve water retention in your muscles. 
  10. Don’t stress about doing everything perfect. Remember fitness should improve your life, not be your life.