How To Build Lean Muscle: Follow These Training Methods And You’ll Grow Fast

What’s going on, guys? I’m really excited to get into this article with you all today because I’m going to cover 4 training methods that have been proven to be effective since the early days of bodybuilding. These are all time tested and proven methods to build lean muscle mass.

I’m going to cover 4 training philosophies that have all been applied by some of the best bodybuilders in world history. I know many of you guys don’t aspire to be pro bodybuilders or pro fitness models, but these are proven methods that will help any naturally skinny guys build lean muscle mass effectively.

Who has used these 4 advanced training principles? Ever hear of Arnold Schwarzenegger, Phil Heath, Jay Cutler, or Ronnie Coleman? All 4 of these bodybuilding legends have these principles in their routine for incredible muscle-building results.

Being a naturally skinny guy is going to give you a tremendous advantage over other guys when you start packing on lean muscle mass. The reason is that your body isn’t prone to storing body fat, so you will have the shredded and aesthetic look once you are able to pack on 10-15 pounds of lean muscle onto your frame.

These training methods will help you guys build lean muscle and drastically increase your strength. Let’s dive right into 4 great training methods that will help you guys grow fast.

How to Build Lean Muscle #1: Continuous Overload

This is a proven training method that will build lean muscle mass every single week. The concept is quite simple. You are always increasing either the weight or repetitions on all of your compound exercises. This means that you will have a “continuous overload” on all of your lifts. For example, let’s say you bench-pressed 250 pounds for 5 repetitions on your last workout. For your next workout, you force yourself with sheer willpower to one up your last performance and lift 255 pounds for 5 repetitions, or increase your reps at 250 pounds to 6.

Imagine the amazing compound effect this will have on building muscle mass and increasing strength if you do this every single workout! That is exactly what I challenge you to do. Building lean muscle mass starts with your mental determination, and this is a great litmus test to assess your workout intensity and motivation. Strive to always improve, and you guys will build lean muscle mass very quickly.

How To Build Lean Muscle #2: Time Under Tension

Time under tension sets are another advanced training technique that has been used by pro bodybuilders and fitness models since the beginning of bodybuilding. The concept is that you don’t count repetitions but rather the “time under tension” that you keep the muscle.

This is a really effective way to get shredded and exert a new type of demand on your muscles because you are creating muscle confusion and a different type of overload. Time under tension sets will create lactic acid build-up, which is fantastic for stimulating the release of human growth hormone (HGH). The more HGH that your body releases the more fat you will burn and lean muscle mass you will build.

One of the most effective ways for building muscle mass is utilizing workout strategies that maximize your anabolic hormones. Time under tension sets do exactly that by stimulating the release of human growth hormone.

How To Build Lean Muscle #3: Training Partners

Most people don’t realize that the best bodybuilders and fitness models in the world all have training partners. A good training partner will help to push you outside your comfort zone and build lean muscle mass much more effectively. Building muscle mass is a constant uphill battle, and you need to surround yourself with positive influences.

If you want to build lean muscle mass quickly, find a training partner who is just a tad stronger than you and can help motivate you. You should find a training partner who will push you on days when you aren’t feeling as motivated or you are tired, and you should do the same for him.

If you pick a training partner who is a little bit stronger than you, it will constantly push you to increase your weight and repetitions to “match” his output. This turns into a friendly competition, and the closer to strength and size you get to your training partner the harder you will work.

How To Build Lean Muscle #4: Drop Sets

Speaking of training partners, you will need one to complete a successful drop set. Drop sets are one of my favorite muscle-building training techniques. To perform a drop set, you are essentially performing 3-4 mini sets within a giant set.

Take, for example, my recent drop set on the bench press. You will start off with a weight that is close to your 1 rep max, and rep it out until failure. Next, you will lower the weight by about 20 percent and rep it out again until failure. You will have your training partner strip the weight on each side, and the point is to rest as little as possible between sets. Your only rest should be the 10 seconds where your training partner is stripping the weight. My drop sets on the bench press look something like this: 325 pounds for 3 reps, 275 pounds for 4 reps, 225 pounds for 6 reps, and 135 pounds for 11 reps. The last set will be your most challenging set as your muscles will be at the point of total exhaustion. This is a painful muscle-building trick, but it is sure effective!