Guide: Building Lean Muscle - The training and the nutrition!

Tue 09 Feb 2010

Regular exercise is essential for anyone looking to increase lean muscle and definition. However, hours spent in the gym could be wasted if not supported with a sound nutrition strategy and the right nutritional supplements. This article aims to provide the key information you'll need to ensure you're doing everything you can to turn heads in 2010!

The Training

Weight training is key for those of you looking to add lean muscle and tone up. This form of resistance exercise causes load-induced stress on muscles, providing the necessary stimulus for muscle growth. Muscle tissue becomes damaged and broken down during high intensity exercise such as weight training. As a result the body both repairs existing, and builds new muscle tissue, becoming larger in cross-sectional area (known as muscular hypertrophy) and stronger, allowing for the same amount of training to be completed with greater ease next time round. It is these cumulative increases muscular strength and size that will have you turning heads and achieving your muscle building goals!

It is well accepted that for those with which muscular hypertrophy, that is an increase in muscle size, is a training goal, training regimes should focus on moderate to high weights and high volume, with recovery time given high importance. Why spend time training in the gym if you don't allow your muscle the crucial time to recover and grow? Furthermore, training sessions should be kept short and intense, and focus around compound exercises such as the squat, bench press, and rows, as these recruit the most muscle fibres, and are most effective at creating the internal anabolic (muscle building) environment you need to add lean muscle. As well as increasing muscle mass, this training method also elevates your metabolic rate, making it easier for you to strip away unwanted fat.

If it's the lean, fitness model look that you're after, it’s important to note that weight training alone isn't the full story. You'll need to be carrying out cardiovascular training as well. This will ensure that those extra pounds you're adding are from lean muscle and not fat. As a general rule, 2-3 30 minute sessions at medium/hard intensity per week should be aimed for. Any more than this and you may run the risk of over-doing it, and burning away the hard-earned muscle you train so hard to get. Not only will these cardiovascular sessions help you burn fat, they'll also help you to burn fat more readily, as your body will become more efficient at using fat stores as an energy source.

The Nutrition

As mentioned, applying the correct training techniques consistently are key to achieving results, but if you don't provide your body with the building blocks it needs to recover and sustain muscular growth, your hard work and time in the gym could be wasted. Eating 5-6 meals a day is recommended, as small frequent meals will ensure you are feeding your body a consistent supply of the nutrients it requires to facilitate muscle growth, and keep your metabolic rate constant. Each meal should consist of high quality protein and complex carbohydrates, and be spaced about 2-3 hours apart to ensure your body is kept in an anabolic, muscle building state. It is important to make sure sufficient calories are consumed to fuel workouts and muscle tissue building. Protein consists of amino acids which provide the building blocks of muscle tissue allowing them to repair, maintain and grow. It is essential for anyone looking to add lean muscle through resistance training, since protein is an essential nutrient for muscular recovery and growth. Furthermore, a failure to get enough protein will mean your inhibiting the ability of your muscles to recover, develop and grow alongside your training programme. Carbohydrate is the energy source you'll use for weight training, as it provides a rapid supply of energy during short duration intense exercise, and also longer duration endurance exercise. Complex, low GI sources will ensure a consistent, steady release of energy throughout the day and maintain regulated blood sugar levels.

For many, a hectic work and social life means finding the time to prepare and cook 6 meals a day can be tough. A great way round this is to have 3 meals a day as normal, breakfast, lunch and dinner, and use a whey protein shake with a healthy snack, or a meal replacement shake, in between these meals to provide the extra nutrients your body needs. Furthermore, the whey protein shake can be a great addition to your breakfast, lunch and dinner, to boost protein intake. Whey Protein is a great source of high quality protein that can be taken before and after training, and throughout the day in order to promote protein synthesis and aid recovery from training.

It has been shown that consuming protein both before and straight after exercise can help you to increase muscle and strength faster. In addition to protein, high impact carbohydrates should be consumed before and after exercise allowing your body to produce the energy you need to fuel workouts, and replenishment of these energy stores following exercise. Studies have shown that taking a serving of carbohydrate with your pre and post workout protein may further boost muscle recovery and growth as well as provide/replenish energy stores. When taken with water OneOn Whey Protein provides an easily-digested, rapidly-absorbed protein source. In addition to protein, it is important to use products that will increase training intensity along with strength and power. Studies have shown that creatine taken in conjunction with a suitable diet and structured weight training program can help to increase muscular size and strength. Therefore in order to maximise increases in muscular size and strength, it is recommended that creatine-based products be used as part of a muscle-building nutritional strategy.

The Supplements

The following links provide information on the key supplements recommended for use by those looking to increase lean muscle mass.

• Protein - essential for promoting recovery and growth of muscle tissue.
• Creatine - research-proven to aid increases in muscle strength and size!
• Meal Replacement - ideal for those with a hectic lifestyle.
• Carbohydrates - the energy source you'll use for weight training.

For a complete list of recommended supplements visit our lean muscle supplement section.