Increasing lean body mass can improve athletic performance, whether you are a recreational weekend warrior or an aspiring pro. From improved health due to reduced body fat percentage to faster speed and better strength, gaining natural muscle is critical to improved athletic performance. It is possible to add lean body weight mass relatively fast using completely natural methods.
Strength Training
Step 1
Perform three workouts per week, maximum. Split the workouts each week into two different workouts, A and B. Alternate these workouts every time you perform strength training. For example, week one, perform workout A on Monday and Friday, while performing workout B on Wednesday. Reverse these on week two.
Step 2
Perform squats to begin both workouts. Squats are a complete body exercise that will increase the production of lean body mass more than any other exercise, according to strength coach and author Mark Rippetoe in his book, "Starting Strength."
Step 3
Follow your squats with bench presses and deadlifts for workout A. These will strengthen the front and back of the body.
Step 4
Change this for workout B in order to avoid over-training and stagnation. Replace your bench press with the overhead press, and the deadlift with power cleans.
Step 5
Avoid supplemental, specialty exercises like bicep curls and calf raises. For the genetically average athlete, these are detrimental. They rob precious energy and nutrients from the major muscles needed for big lifts, according to bodybuilding author and coach Stuart McRobert in his book, "Brawn."
Nutrition
Step 1
Increase your caloric intake each day by at least 1,000 calories. While 500 calories per day surplus will result in a 1-lb.-per-week increase in weight, it is possible to increase that to as much as 2 lbs. per week by increasing your caloric intake.
Step 2
Try the GOMAD program. Mark Rippetoe is a major proponent of the program. An abbreviation for "Gallon-of-Milk-a-Day" the program is just that. Consume a whole gallon of whole milk every day. This will add even more than the 1,000 calories per day recommendation, increasing the rate you will gain body mass.
Step 3
Reduce the amount of simple carbohydrates in your diet. While sometimes labeled as necessary for energy production, Rippetoe points out that the body can create glucogen, the byproduct of carbohydrates that provides energy, without intaking carbs, through the process of "neo-gluco-genesis." Carbs tend to produce an insulin spike that leads to nutrients to be stored as body fat instead of lean body tissue.
Things You'll Need
- Olympic barbell with plates
- Flat bench
- Power cage
References
- "Starting Strength: Basic Barbell Techniques;" Mark Rippetoe; 2007
- "Brawn;" Stuart McRobert; 1991
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