HEALTH

4 Ways to Gain Lean and Hard Muscle Quickly

Do you want to gain lean and hard muscle?
Most bodybuilders find it hard to gain lean and high quality muscle. Here are some easy tips that can help boost muscle growth in your body:
1. Lift like a Hulk
If you want to increase your muscle size, you need to lift heavy. You must use the heaviest weight that you can lift and do 6-10 reps in a set. If your aim is to increase muscle mass, there is no point in doing more than 10 reps in a single set.
When lifting heavy, make sure that you have spotter close by to assist you if you need some help. If you feel that you are not doing the movement properly, reduce the weight and try again. Once you get the movement right, you can increase dumbbell or barbell weight gradually.
Muscle Mass

2. Eat More
Diet and exercise go hand in hand. After a heavy workout you need to feed to your body with enough proteins and carbs so that your muscles can recover and grow in strength and size.
Increase your protein intake but cut down on saturated fats and simple sugars. Moreover, you must try to have something every two hours.
Try to include eggs, oatmeal, fish like salmon, peanut butter, broccoli, chicken, lean meat etc. in your diet. You must also try to include whey protein in your diet. It happens to be the most popular bodybuilding supplement.
3. Do Some Cardio
Cardio is good for burning fat. It is good for increasing blood circulation too. Blood carries a lot of nutrients that can help your muscles to grow.
However, you need to remember that your aim is not to run a marathon. Just 10-15 minutes, 3-4 days a week is more than enough if your aim is to increase lean muscle. Anything more than that can make it hard for you to gain muscle.
4. Use a Good Muscle Gainer
Muscle gaining supplements are immensely popular among bodybuilders. Such supplements increase protein synthesis and nitrogen retention in the body. They not only increase muscle mass in your body but also help boost strength and stamina.
Another advantage is that they can help speed up recovery after a hard and intense training session.
Some of the best supplements can help boost growth hormone also. HGH or human growth hormone plays a very important role in muscle growth in your body.

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