On today’s episode I’m sharing the key methods to pack on 15 pounds of muscle while keeping off the fat.
Welcome Live Lean Nation to the episode, I’m your host, Brad Gouthro, the #1 expert teaching you how to Live Lean 365 days a year.
I talk a lot about fat loss so if you’re excited to watch this muscle building episode, tell me in the comments if you want to see more muscle building episodes or if you prefer to watch episodes on fat burning.
I’ve been noticing a few comments on my latest videos from people who haven’t watched the channel in a while and were surprised to see how much muscle I’ve added over the last year.
And it’s true, when I first started my fitness journey I was about 165 lbs. Today I’m now consistently weighing in at lean 180 pounds.
So on today’s episode, I’m sharing the strategies that I’ve used to pack on 15 pounds of muscle while keeping off the typical bulking fat.
Before I share, I have to be real with you, in my opinion, muscle building is more difficult than fat loss.
Your muscle building journey will not be easy but if you’re serious and committed, follow these…
If the main goal of your training phase is adding muscle mass, NO CARDIO is required during this phase of your training.
Focus the 45-60 minutes in the gym on lifting weights.
If you’re lifting with enough intensity, following the proper lifting tempos and rest periods, you’ll be burning a lot of calories, your metabolism will stay elevated and any potential fat gain should be kept in check.
However, if you’re really concerned about not doing any cardio during this muscle building phase, add in NO MORE than 2 x 20 min interval cardio sessions on any of your recovery days.
I can’t stress this enough.
Don’t just move the weight up and down as fast as possible.
Keep it controlled.
Time under tension is one of the biggest factors in wwwing muscle!
Depending on the length of the range of motion, I prefer tempos of 3-4 sec on the eccentric or lengthening of the muscle and 2 sec on the concentric or the shortening of the muscle.
Lift with intelligence NOT your ego.
Take each exercise through the full range of motion so you hit all the muscle fibers.
This will help build more muscle and decrease risk of injury.
If you can’t lift the weight with full range, lower the weight and do it right.
It’s important to use a stopwatch or timer to keep your rest periods honest and consistent.
Rest periods in your muscle building program should be strategically set to allow proper muscle and nervous system recovery between sets to maximize muscle growth.
As you move through the weeks of your muscle building program the weight should get progressively heavier.
Every workout you should aim to continually challenge yourself to do more work than the previous workout for that muscle group.
Progressive overload is just one of the main methodologies of muscle building.
Within my training experience, I’ve tried many different muscle building training styles like supersets, trisets, rest pause training, and eccentric training.
They all work, but the style of training that I personally had the best and fastest muscle building results from was volume training.
The majority of your exercises should be focused on heavy compound movements that target and induce extensive stress to specific motor units and muscle fibers.
This ensures your body has no other option but to adapt and grow faster.
These exercises will also naturally elicit the key muscle building hormones like testosterone and growth hormone.
Rather than hitting each muscle group with the typical 4 exercises, I prefer to hit each muscle with 1-2 major exercises at a high volume that recruits a lot of muscle engagement.
Think squats. Not leg extensions.
You tear down the muscle in the gym and you grow the muscle outside the gym with proper nutrition, recovery, and sleep.
I like to do a 5 day cycle that includes 2 recovery days.
I also aim for 8 hours of sleep earlier in the night. I’m usually in bed by 9-10pm and up at 5am.
I could focus an entire episode on just the nutrition side of muscle building.
But to keep it short, once I finally committed to eating more natural foods high in protein, the muscle building process quickly sped up without adding any bulky fat.
Muscle growth needs high quality calories.
So there you have it Live Lean Nation. If you’re looking for a 6 week muscle building program, you need to check out my LiveLeanMass.com program.
I warn you, this is not an easy program.
Over the 6 weeks, the workouts will put your body to the test and when you follow the workout program and nutrition guide, you will gain muscle.
Go to LiveLeanMass.com get the program, put in the work, and I can’t wait to see your before and after transformation photos.
Thank you for watching today’s episode.
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I truly appreciate and am grateful for each subscription, each view, each like, each comment, each share, and your support when using my programs.
I love you guys and keep Living Lean.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.