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The Basics Of Getting Started Building Lean Muscles and Strength


Basics of muscle building

Even if you are not into serious bodybuilding and just want to get big, there are still a lot of benefits getting as a man when building lean muscles and strength. Not only will it help you to improve your health, but it will also benefit your libido, stamina and keep you slim. But how exactly do you build lean muscles and strength the best possible way without having to spend too many hours in an overfilled gym?

Don’t Spend Too Many Hours In The Gym

It is very wrong to believe that you have to spend hours in an overpacked gym if you really want to build lean muscles and strength. What you have to do to get the most out of your gym visits is what we call fast in and fast out. It means that you spend a relatively short period in the gym, between 45 minutes to an hour. But while you are there, you train as hard a possible with a high intensity.

A lot of men to go to the gym a couple of times during the week. But often they are wasting their time because they do not put enough effort into it. Usually it is more like a social club, or men who are occupied with their smart-phones that fill up the gym, instead of men who are serious about their muscle building. My advice is, don’t become like this, spend your time there training as hard as possible.

Train According to The Time You Have Available

So how should your training look like while you are there? If you want to go there 4 to 6 days per week, I recommend you to do a split routine program. Train different body parts on different days, like chest, biceps, and abs on Mondays. Then Back triceps, and shoulders on Tuesdays, legs on Wednesday, for later to repeat the cycle. A split routine is a great way to train and recover your muscles at the same time.

The Fullbody Workout

If you only have the time to go to the gym 2 or 3 days per week, I recommend you to do a full body program. Train your whole body on Mondays, Wednesdays, and Fridays. And Yes, it is possible to do it under an hour. Make sure to keep your intensity high.

Cardio or Not?

When you have determined your workout intensity, you can then decide whether you want to do cardio or not. It is highly recommended to do it because it trains your heart and cardiovascular system. Also, if you want to lose weight, cardio is a recommended approach to do so. To get the best results both with your muscle building and your cardio, you are best off doing your cardio after lifting weights. With this approach, you use all your energy on lifting weights, and after 45 minutes to an hour of training your glycogen levels will be depleted. It will force your body to get a more significant part of its energy from the fat you have stored on your body.

Check out this article 6 Reasons Why Cardio in The Morning is Best for Weight Loss to learn more about when is a good time to do your cardio.

Free Weights Versus Machines?

To get the best results it is best to use free weights like barbells, and dumbbells. But, you should use some of the machines as well. They are often better for isolation if there is a specific area you want to target. Free weights are more overall training where you activate more muscle mass at the same time in each exercise. They do give you a better output, but using machines will provide you with some significant gains as well.

Your Diet

When building lean muscles, you should put the primary focus on eating as healthy as possible. Make sure to get plenty of proteins, but never leave out fat or carbohydrates. To improve your muscle-building, it is a good idea to get a meal within an hour after your workout. It is essential because it makes it easier for your muscles to recover. Besides that, make sure to have 5 to 6 meals every day depending on how many hours you are awake.


When it comes to supplements, it is recommended to have a whey protein ready after your workout. Besides that, we also recommend you to use a testosterone and muscle building supplement like Crazybulk Anvarol. It will increase your testosterone levels and make it easier to build lean muscles and strength. When you increase your testosterone levels, it will also benefit your overall male and sexual health.

Also, remember to check out Muscle Science Testosterone Booster if you are looking for an alternative to Anvarol.

This is pretty much the basics regarding building lean muscles and strength. Keep it as simple as possible especially if you just want to get marked without turning into a bodybuilder. Remember fast in and fast out, don’t waste your time.

Don’t forget to read our article 3 Tips to Take Your Muscle Building to The Next Level it will give you a couple of great tips to get started with your muscle building.