January 5, 2013 by Omer Faruk
So you want to build lean muscle fast do you? It ‘aint difficult so listen up, man up and build lean muscle fast! For sure!
The goal is to gain lean muscle not ‘lean’ fat so we need to take the aspect of nutrition a bit more serious! There are different body types which react differently to different nutritional parameters. I have another article on this subject so you may want to read that one because I talk about nutrition in a more detailed way. This part is not something to lack understanding about, if you want to build lean muscle fast.
The mesomorph is likely to gain muscle faster than all the other body types. He doesn’t need a lot of protein or carbs to build lean muscle fast. I’m one of those guys. The best macro’s for a mesomorph to build lean muscle fast would be about 40% carbs, 40% protein and 20% fats and I can say that I’m way off on these parameters… I’m more like 55% carbs, 20% protein and 25% fats but I’m still making all kinds of progress! I believe I could maximize muscle gains if I were to follow the macro’s a bit more closely but it’s not the way I roll. I just eat my foods. I don’t have a goal to compete or something like that so I’m not that anal about it because it’s absolutely NOT necessary to build lean muscle fast! Understand this.
This is what I mean and talk about on basically every article I write. You don’t have to take it THAT serious but it would be the most efficient situation to build lean muscle fast. With that being said, you’re able to build lean muscle fast even when your macros are off the mark. Don’t get anal about it. This is how a the Warrior mindset works!
The Ectomorph is ‘the skinny guy’. He has a hard time to build lean muscle fast. His metabolism is higher than normal so his body isn’t really able to gain more muscle mass. To build lean muscle fast, you need the calories. This guy needs a lot more calories than his maintenance level. Let’s say his maintenance is at around 2000 calories. The right way to go would be to increase the daily calories bit by bit. It may be that it isn’t necessary to increase the caloric intake by a lot. Start by adding 20% more calories on a weekly basis. Your goal is to build lean muscle fast without getting fat and flabby!
The endomorph is the guy that has a problem with too much fat. It’s an issue. An issue that is hard to get rid of for this guy so he needs a more drastic solution for the problem. Basically it takes calories to gain muscle. The good thing is that this guy has enough stored calories in the form of body fat so he doesn’t need to increase his caloric intake. Macro’s of 40% protein, 50% carbs and 10% fat would be my suggestion. Stay on maintenance level with regards to the caloric intake. The calories burnt from workouts will make you lose the fat and make you gain lean muscle fast. Just make sure to not surpass your daily caloric maintenance level and you’ll be good to go.
This is THE WAY to go if you would like to build lean muscle fast and as fast as possible!! It ‘aint difficult. Mix these two things together if you want to GET RIPPED FAST!;
Concentrate on the Negative Part of the Movement with each Exercise
So when you do push ups, you want to go slow on the downwards movement. When you do bicep curls, you want to go slow on the downwards movement in order to build lean muscle fast.
Go for at least 3-5 seconds on the negative and 1-2 seconds on the positive part of the movement. If you’re not able to do more reps on the positive part of the movement, try ‘helping’ yourself. When for example performing push ups, help yourself by way of your knees and perform the negative part without this help. This will help you to max out and help you build lean muscle fast.
P.S. If you liked this article, you´ll love The Inmate Protocol: The Book