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Build Muscle

The Basics of Building Muscle

Building lean muscle should be one of the main goals of any good fitness program. Why? First of all, lean muscle makes you look great. Most men aspire to have the sculpted arms, core, and legs that make them look strong and fit, as well as attractive to the opposite sex.

But what about women? Some women think that adding muscle to their frame will make them look big or bulky. In fact, it’s almost impossible for women to build the kind of muscle that makes them look like a bodybuilder. Instead, women who focus on adding lean muscle to their physiques look lean, toned, and fit.

In addition to looking great, lean muscle mass also helps keep weight in check. That’s because lean muscle enables you to burn more calories than fat. For every additional pound of muscle you gain, you rev up your metabolism even more.

Tips for Building Muscle

Exercise and diet factor into your ability to gain lean muscle. Here are several tips for gaining lean muscle.

Tip #1: Do weight-bearing exercise at least three times per week. Lift enough weight that you feel fatigued between the 12th and 15th repetition. Do two sets, and build up to three.
Tip #2: Focus on multi-joint exercises, and avoid isolation exercises. Multi-joint exercises are those exercises that require you to work more than one muscle at a time: for example, bench presses, squats, barbell curls, chin-ups, lat pulldowns, and deadlifts.
Tips #3: Be sure to give your muscles one day of rest between workouts, to repair and rebuild.
Tip #4: Eat a moderate-calorie diet rich in protein, and rounded out with carbohydrates, fruits and veggies, and good fats like olive oil.
Tip #5: Take supplements designed to increase lean muscle mass.

Supplements for Building Muscle

Building lean muscle takes a lot of work, and luckily there are many supplements on the market designed to help. Choosing the right supplement is easy if you have the right information. Just follow the two simple steps below.

1.Read about each supplement.
2.Once you’ve identified the supplements that best suit your needs, click on the links to shop.


Protein powder provides the fuel your body needs to build muscle.
Branched chain amino acids help repair and rebuild lean muscle mass.
Creatine is a combination of three amino acids—methionine, arginine, and glycine—that helps build lean muscle faster, and also helps muscles recover more quickly.
Glutamine is a non-essential amino acid that can be found in the body as well as in proteins like meat, fish, and dairy products. In addition to improving and accelerating muscle recovery and repair, glutamine enhance human growth hormone, which contributes to the building of lean muscle mass.
Pre-workout supplements include a combination of ingredients that give you the energy boost you need to get through training, reduce muscle breakdown and fatigue, and allow you to train longer and harder, resulting in faster muscle gains.
Post-energy supplements include ingredients that restore energy and rebuild and repair muscles, resulting in faster gains.

Not only does lean muscle mass make you look great, it’s also good for you. In order to increase your lean muscle mass be sure to follow the right exercise and diet plan, and take the right supplements.


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