Welcome to the club! That is if you have decided to get started in a gym to build some lean muscles and strength.
At this point, you probably have no idea on how to get started to build lean muscles the best possible way. It is why we have written this article for you.
We want to give you some inspiration so you too can get started right off in the gym, without wasting your time doing something that is not going to give you any results.
Remember that all tips in this article do not come out of the blue, they are widely used among professional athletes and bodybuilders.
Different Muscles on Different Days
A split routine is a great way to push your muscles for growth, especially after the first couple of months where you have been doing a full-body routine to learn the right way to lift weights.
A split routine makes it possible for you to train your muscles harder and at the same time make sure they will get plenty of rest between each workout.
Below you will find a great way to perform a split routine.
- Monday – Chest, triceps, and abs
- Tuesday – Back, biceps, and shoulders
- Wednesday – Legs and abs
- Thursday – Off
- Friday – repeat the cycle
Train Every Muscle Group Every 5 to 7 Days
For optimal results and to keep pushing your muscles it is a good idea to train your muscles at least once a week. Most guys easily fall into a routine where they train chest on Monday, back on Tuesdays and legs on Wednesday, if they train their legs at all.
It can be beneficial to forget about training your muscles on specific week days and instead target your muscles every 5 to 6 days, as we have shown above. Just make sure to take a day off if you feel fatigue.
Do Compound Exercises
Make compound moves that involve as many muscles as possible and limit the use of isolation exercises. Compound exercises are the classic bodybuilding and weight lifting exercises such as deadlift, squats, bench press and military.
These exercises involve a lot of muscle work that will make your body release a set of growth hormones that will make it easier for you to get bigger and stronger.
If you, for example, are doing squats you are also involving your back, chest, shoulders, and abdominals in such a way that it will give you a much better output, compared to if you were doing leg press in a machine.
Keep Your Reps Between 6 and 12
Doing 15 or 20 reps in each set of exercises is way too much and will not stimulate your muscles to grow the same way as if you were doing between 6 and 12 reps.
Forcing your muscles to grow and become stronger is all about how much pressure you put on them and a good way to ensure growth and strength are to perform a pyramid routine.
Here you will be doing between 3 and 5 set, where the first one is a warm up set.
Then you are doing one set of 12. Then one of 10. For then to add more weight and barely be able to lift eight reps. Finally, you finish off with as much weight as possible and push six reps out of your muscles.
Make Sure You Have Testosterone in Your Body
All the above recommendations will make your muscles grow and make you stronger. But, if you have low levels of testosterone in your body, you will not get the maximum results from your hard effort.
Increasing your levels of testosterone have nothing to do with anabolic steroids or taking illegal hormones. It is all about making sure you are getting the right nutrients for your body so you all naturally can produce testosterone yourself.
When it comes to making your body produce more testosterone, there are mainly three important components you need.
- Good cholesterol from whole eggs including the yolk
- Zinc, typically from sources like seafood, beef, and spinach
- Fenugreek and Tribulus Terrestris, you will get from a supplement like T-90 Xplode
Both cholesterol and zinc are vital ingredients in testosterone, and it is only beneficial to ensure you are getting enough of it to make your body form this male hormone.
But keep in mind that going above recommended values is not a good idea because it may have a toxic impact on your body.
Fenugreek is an all-natural ingredient that has shown to be very effective when you want to increase natural levels of testosterone and improve your sexual health.
Tribulus Terrestris used to be the secret weapon among many weight lifters in former east block countries like Bulgaria, Rumania, etc. They were quite dominating in competitions back then.
Tribulus Terrestris also raises your testosterone levels and is an excellent compound to use if you also need to get rid of some body fat, due to its fat burning capabilities.
Both Fenugreek and Tribulus Terrestris can be quite difficult to get hold of, and often it is a good idea to combine them with other ingredients as well to get a complete package for your muscle building. Here T90 Xplode is a good choice because it will give you both ingredients and several others that will help you to take your muscle building to the next level.
Remember, most important steps when it comes to building lean muscles and strength is to get your workout and diet in place. After that, you can always consider getting started to use supplements like T 90 Xplode or others.
There is a lot more to learn about how to build lean muscles check out this site for the latest information.
Also, educate yourself a bit more when it comes to testosterone. The higher levels you have, the easier it will get you build lean muscles and strength. Check out this link.
Finally, have a look at the video below. It will give you a couple of extra muscle building tips to get you started with.