There may be more than one way to build a muscle, but the proper way is for the long-term. Personal trainers at MUV Fitness Portland show you how to use the gym to build over time and improve your health, prevent injury, and retain muscle memory. These Do’s and Dont’s of building lean muscle will put you on the right track for the body you’ve always wanted.
DON’T: Overlift during weight training
DO: Find the right balance between weight and sets/reps
Your workout week should include strength training at least 3-4 times, including all the major muscle groups. The goal should be at least three sets with 8-10 reps per set. You should target the abdominals, chest, shoulder, legs, back, and arms. You must ensure that you are precise during your workout to reach your full lean potential. Stay focused on your goal.
DON’T: Cut out all exercise besides weightlifting
DO: Try other workouts besides typical cardio machines
To build lean muscle, you must reduce the amount of surrounding fat. Aerobic exercise is one of the best and most health conscious ways to reduce fat. Consistent walking, biking, swimming, jogging, or hiking can help reduce your body fat. Do cardiovascular exercise 3-4 times a week for at least 30 minutes. Just do not overdo cardio, as too much can affect muscles mass and deplete energy.
DON’T: Overeat, undereat, or depend on meal replacements
DO: Learn how and when to eat
Skipping a pre- or post-workout meal deprives your body of fuel and causes it to feed off muscle. Don’t expect protein shakes and bars to compensate for not eating either. They can work against you just like unhealthy food. A diet of fruits, vegetables, protein, and lean meats increase your chances for gaining lean muscle will improve the results of your weight training.
DON’T: Short change yourself on sleep
DO: Learn your sleep number
The rule of thumb has long been 8 hours per day of sleep, but new information suggests that some need more or less sleep. Whatever your number is, you won’t perform well or grow muscles by overworking and underresting. During your rest period growth hormones and protein production increase. These are essential for the body to repair, recover, and recharge.