Factors To Gain Lean Mass
Question:
If I want to gain lean muscle mass how long would it take to gain 10-20 pounds and what are the factors muscle gains depends on?
Answer:
I assume from your question you would like to gain 10 to 20 pounds of muscle mass only, as opposed to gaining a mixture of muscle and fat. To just become 10 to 20 pounds heavier is not too tough; of course-just eat like crazy all day long! To gain just lean body mass, however, is a very serious undertaking and will require very diligent effort and discipline on your part. Imagine 10 to 20 16-ounce steaks laid out in front of you; then imagine sticking those steaks to your body in desirable locations (pecs, arms, thighs, etc.) and you will begin to appreciate just how much muscle that really is. In most cases, achievement of this goal will take at least 6 months to 1 year. Please remember that muscle gain can only be determined by body composition testing, such as skinfold calipers, bioelectrical impedance, etc. The scale alone will not tell you whether you are adding muscle or fat.
There are three main factors that muscle gain is dependent upon. These factors are genetic predisposition, proper training and proper recovery.
Genetic predisposition means that the trainee must possess certain physical traits conducive to carrying extra muscle mass. This includes such qualities as bone structure, metabolism, muscle belly length, muscle fiber density, and tendon insertion points. These genetic traits are not subject to change through training-you either have them or you don’t. Bear in mind in mind that everyone, regardless of their genetic makeup, can improve their muscular size and strength through proper training; however, 20 pounds of additional muscle mass may be unrealistic for some. No amount of training can turn Pee Wee Herman into Arnold Schwarzenegger!
Proper training has been covered extensively in previous issues of this newsletter. The most important factor in training for added muscle mass is intensity. You must exert 100% effort on every single set every time you workout. To add 10 to 20 pounds of muscle, you must literally force your muscles to grow. This cannot be accomplished with sub-maximal efforts using light weights.
Proper recovery includes both an adequate amount of rest and proper nutrition. Muscle growth is only stimulated by the workout; the actual growth occurs during the rest period following the workout. If the workouts are too long or too frequent, growth will not occur. Getting adequate sleep is also very important in this regard. A well balanced diet, supplying adequate amounts of all essential nutrients, is essential for growth. The food you eat provides the building materials for the new muscle growth you desire. You must consume enough calories to meet your daily energy requirements, plus 100-200 extra calories to support the new muscle tissue. See a reputable fitness professional or registered dietician for help in this area.
Good luck in your quest to build more muscle mass-train intensely, rest adequately and eat well and you will soon be turning heads with your new appearance!
