Is your fitness goal this year to start a lifting program? If so, you’re not alone. You may want to add muscle to your body by joining a gym, but perhaps you’re not sure how to start.
Gaining lean muscle is simple when you know all the right moves to make. You don’t need a certified trainer to tell you how to achieve this. You just need to put yourself out there.
If you’re ready to start building your muscles, keep reading for several helpful exercises you can participate in to achieve your goal.
Table of Contents
1. Olympic Lifts
Olympic lifts are a great way to quickly build lean muscle. These compound movements need a great deal of strength and power to achieve. Hang snatch, clean and jerk, power snatch, push press, and power clean are some of the most common Olympic lifts used to build muscle mass.
To achieve optimal results, athletes should be sure to use proper form when executing Olympic lifts.
2. Strength Training
Exercises such as free weight squats, deadlifts, chin-ups, and dips can help build muscle and strength with quick progression. Also, incorporate bicep curls and leg extensions to add mass and strength to smaller muscle groups. Variety and progression are key when it comes to strength training.
3. High-Intensity Interval Training
High-intensity interval training (HIIT) is an effective way to improve muscles quickly. Examples of HIIT exercises include sprints, burpees, mountain climbers, jump squats, and kettlebell swings.
During HIIT, short bursts of exercise are performed at a higher level of intensity, followed by short periods of rest. This results in greater caloric and fat burn while preserving muscle mass.
4. Circuit Training
The basic idea is to rapidly move from one exercise to another, with minimal rest periods, to keep the heart rate up and encourage fat burn. A basic circuit could involve a set of squats, followed by push-ups, then lunges, and finishing with a set of pull-ups. This should be repeated 2 to 3 times through, with rest periods of no more than 30 seconds in between.
5. Endurance Training
Exercises that focus on aerobic endurance can include steady-state running, sprint intervals, hill sprints, and long-distance walks or bike rides. Alternatively, anaerobic exercises such as burpees, push-ups, and interval sprints are also effective at improving aerobic capacity. Both aerobic and anaerobic exercises can also be combined to build quick lean muscle growth.
With dedication, you can expect to see increases in lean mass and a decrease in body fat.
Achieve Lean Muscle Growth
Generally, this can be achieved by limiting the rest period between sets of exercises. Rather than 2 minutes of rest, a 30-45 seconds break between sets is adequate.
Exercise is key to achieving lean muscle mass, and tanning peptides can help with this as well. Tanning peptides like Melanotan 2 boost the production of melanin in the body, which can help improve visuals, letting muscles become more noticeable. Read more about Melanotan 2 here.
Strategic Workouts to Maximize Lean Muscle Growth
Strategic workouts geared towards achieving lean muscle growth should include exercises to target different muscle groups. It is also beneficial to incorporate varied activities such as strength training, Olympic lifts, circuit training, and interval training.
In addition to properly structuring a workout program, establishing a diet with ample protein and low carbohydrates, drinking enough water, and getting adequate sleep are essential Start today to achieve your goals and reap the benefits of quick lean muscle growth.
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