top of page

How To Gain Lean Muscle

Gaining lean muscle is a process that requires dedication, consistency, and the right combination of exercise and nutrition.

Here are some tips on how to achieve it:

Strength training:

A crucial part of gaining lean muscle. It involves lifting weights or using resistance machines to challenge your muscles and promote muscle growth. Aim to strength train at least 2-3 times a week, focusing on compound exercises such as squats, deadlifts, bench presses, and overhead presses.

Progressive overload

The principle of gradually increasing the weight or resistance used in your strength training workouts. This challenges your muscles to adapt and grow, promoting lean muscle gains. Aim to increase the weight or resistance used by 5-10% each week.

Eat enough protein

Protein is essential for building and repairing muscle tissue. Aim to consume at least 1 gram of protein per pound of body weight per day. Good sources of protein include chicken, fish, beef, eggs, dairy, and plant-based sources such as tofu, lentils, and beans.

Eat a calorie surplus

To gain lean muscle, you need to consume more calories than you burn. Aim to consume 250-500 calories more than your maintenance level each day. This can be achieved by increasing portion sizes, adding calorie-dense foods to your diet, or drinking calorie-rich beverages such as protein shakes.

Get enough rest and recovery

Rest and recovery are essential for muscle growth. Aim to get 7-9 hours of sleep per night and take rest days between strength training workouts to allow your muscles to recover and repair.

Gaining lean muscle requires a combination of strength training, progressive overload, consuming enough protein, eating a calorie surplus, and getting enough rest and recovery.

By following these tips, you can build lean muscle and achieve your fitness goals, but remember to be patient and consistent, as building lean muscle takes time and dedication.


bottom of page