5 Training Tips To Build Lean Muscle

5 Training Tips To Build Lean Muscle

Our bodies tend to respond differently to individual workout regimens. For instance, cardio is perfect for those wanting to lose weight. But, it shouldn't be the only method to consider if you are planning to grow lean muscle.

You shouldn't limit yourself if you want to build lean muscle. A combination of strength training, dieting, and adhering to a strict schedule are the few steps you'll need to take if you want to experience growth.

Eating and Exercise are the best way

Throughout this article, we will discuss five training tips to build lean muscle. While it's not a simple process, you'll receive results if you remain dedicated. By the end of this article, you will have enough knowledge to start training and get your body back in shape.

Understand Your Body Type

Remember, no one is built the same. Genetics vary amongst each person, making it complicated to give general advice for everyone. However, three body types are the most common. Each of them has their methods to help build lean muscle the proper way.

Here are the different human body types.

  • Ectomorph – Lean, but has difficulties building muscle.
  • Endomorph – High body fat individuals who have a high chance of storing body fat.
  • Mesomorph – Muscular individuals

For ectomorphs, you're going to need to increase your calorie intake. Ectomorphs are small, due to their fast calorie-burning metabolism. You should be doing compound exercises (bench presses, squats, deadlifts) when at the gym so that you'll receive the most results.

Endomorph bodybuilder

Endomorphs have fat, which is good for building muscle. However, it can be difficult to keep their BFP at a good rate. As an endomorph, you'll want to get involved with cardio exercises and strength. This helps you remove fat while gaining lean muscle.

Mesomorphs have it easy, but that doesn't mean you should get lazy. High-Intensity Interval Training (HIIT) workouts help you keep your muscles in shape while removing any unnecessary fat. As a mesomorph, you need to stay active so that you can grow lean muscle naturally.

Exercise 3-6 Days Out Of The Week

More Muscle More Calories Burned

Exercising at a frequent pace is the primary method to build lean muscle. Understand that the more muscles you have, the more calories it will burn throughout the day. Strength training allows you to utilize those calories during the post workout stage while also allowing your body to recover.

It's not recommended to exercise only twice a week. Exercising at this frequency will help you maintain your current muscle state, but not build any size. You'll increase training stimulus exposure to the body by exercising at least 4-5 times a week.

Follow The Zone Diet

You need to eat more. Food consists of protein that is one of the basic building blocks of muscle growth. Increasing your eating frequency can only do so much in helping you grow. You'll want to make sure that you have a balanced diet to get the right amount of lean muscle.

Zone Diet Plan infographic

To have a balanced diet, 40-30-30 nutritional rule also known as the Zone Diet. For example, your diet will consist of 40% protein, 30% carbohydrates (carbs), and 30% fats. Also, the Zone Diet offers the advantage of getting the right amount of nutrients in each category to help your body grow at a healthy rate.

Food in this diet should require a mixture of starches, proteins, and unsaturated fats. Here's a list of foods you should consider when going on this diet.


  • Chicken
  • Beef
  • ​Eggs
  • ​Greek Yogurt
  • Broccoli


  • Fruits
  • Rice
  • ​Potatoes
  • ​Corn
  • Bread


  • Avocados
  • Cheese
  • Nuts

By following the Zone Diet, you'll build your lean muscles naturally. It keeps your body in a constant state of growth while receiving nutritional advantages in each category. Adhere to this diet if you want to build lean muscles in a healthy manner.

Cut The Junk Food

Sometimes, we like to eat food that's not good for us. Each time you eat that extra gallon of ice cream, dopamine releases from your brain. Dopamine gives us the false sense of approval when eating these foods and wires us to eat it more than we should.

Don't eat Junk Food

You should replace junk food with healthier alternatives. Foods such as ice cream, cookies, and chips will negatively reward you to eat it continuously. Instead, your brain will reward you when eating healthier snacks such as fruits, nuts, and seeds. Thus, cutting the junk food from your diet helps you keep your body clean and ready for lean muscle growth.

Don't Skip Out On Cardio Exercises

Having a low body fat percentage allows for your muscles to show. Your total body fat percentage (BFP) is calculated by total body fat divided by your total body mass. On average, men should have a BFP of 8% -13%. For women, you should keep your BFP level at about 14%-20%.

Cardio is the quickest way to lower your BFP levels. Aim for short, high-intensity workouts such as sprints to help burn the layers of fat within your body. These layers of fat cover the muscles hidden underneath. So, it's a wise choice to add cardio in your workout if you want to enhance the visibility of your muscles.

Sprinter Sprinting

Here's a simple cardio exercise that's useful for all fitness levels. To start, do two sets of 15 reps of rocket jumps. Next, do 2 x 15 of squats and star jumps. End the workout by doing at least 2 x 15 of burpees. This exercise helps in cutting fat and keeping your muscles easily viewable.


To conclude, we believe that growing lean muscle requires a bit of effort. You're not going to achieve the results you desire if you don't plan effectively. Having a consistent plan to eat right, exercise and proper rest are the main things you'll need to become fit and healthy.

Quickly start a two-week plan if you want to proceed with the advice given. In that plan, you'll want to describe the workout you plan to follow. Also, set a daily diet of food to help you get the right nutrition. By following these training tips, you'll notice an increase in your muscle mass and overall body condition.


The Lean Muscle Diet, Men's Health

Increasing Lean Mass and Strength, study by International Journal of Exercise Science

Training Tips for Gaining Lean Muscle, Muscle & Fitness

How to Train for Your Body Type, Coach Mag

​The Zone Diet, Web MD

High-Intensity Intermittent Exercise and Fat Loss, study by Journal of Obesity

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