…Inside The Black Man's World


September 8, 2011

Building Lean Muscle

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Written by: Grind Fitness
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Muscle Mass

I recently started training a new client who unlike most of the people I train was looking to increase his weight/muscle. This happens to be the type of training I have the most experience with but the majority of people flocking to fitness professionals are often trying to loose weight/body fat.

…increased loads and adequate rest between sets are essential to the promotion of lean muscle growth.

I thought it might be beneficial to share some of the basics in this post for those who are looking to increase muscle mass.

First of all the repetitions and rest are probably the most important factors to adjust when building lean muscle. Step one is adjusting the reps to the lower end of the spectrum and taking adequate rest between sets.

In a weight loss program the idea is to elevate your heart rate during resistance training by utilizing circuits and limiting rest. When the goal is to put on muscle mass, increased loads and adequate rest between sets are essential to the promotion of lean muscle growth. Resistance Training with 6-10reps and 45seconds to 2 minutes of rest is ideal. If you are a beginner, stick to the higher end of the reps and rest time. For those who are confident and experienced with Resistance Training, you can push yourself to the lower end of the reps and rest scale.

In terms of a training program, I prefer to train one muscle group each day, 5-6 days a week. For instance Chest, Back, Legs, Shoulders and a Bicep/Tricep day. For those who can’t get in the gym 5-6 days a week, I recommend training 3 days a week and grouping 2-3 muscle groups together each day. For example; Day 1 – Chest & Back. Day 2 – Shoulders, Biceps and Triceps. Day 3 – Legs. Each muscle group should get 3-4 excercise’s dedicated to it and 3-5 sets within a range of 6-10 reps. These are basic guidelines that should help yo get you started on the right track, however always consult a fitness professional for more in-depth information and or a program specific to you and the results you are looking attain.

About the Author

Grind Fitness
After years of experience training at big box gyms and studios I decided to become completely self-employed. The goal simply is to provide clients with improved service, personalized programs that when combined with proper nutrition will allow my clientele to reach there fitness goals efficiently. Training independently has allowed me to focus on less clients giving me the ability to spend more time on program progressions, research and continued education.



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