How To Diet To Build Lean Muscle

By Russ Howe

Everybody has different goals in the gym, but usually they revolve around learning how to lose weight or build lean muscle mass. If you are to do either, however, you will need to discover how to build your diet plan to suit your individual goal. Diet is the most overlooked part of any workout routine, and overlooking this aspect is a very costly mistake to make.

You needn't worry, though. Learning how to do this is not very complex at all.

Fat loss is a common goal in the gym. However, ninety percent of people who list this as their primary goal have overlooked the one aspect which is going to get them there - their daily calorie intake. The basic science behind fat loss is that if you eat less, you will lose more.

However, it would be quite foolish to set yourself a good calorie target and then neglect to go a little bit further. By learning how to optimize your intake of protein, carbohydrates and fats you will only enhance your results even further.

If you need assistance in creating a solid calorie target for building lean size and retaining it, try the following equation. While everybody is free to tinker with it and strike a balance which works for them, the basis of this equation works for the vast majority of individuals:

* Total daily calories = target body weight in pounds x 15.

So for someone who wanted to be 180 lbs, they would multiply 180 x 15. This will give that individual a daily calorie target of 2700.

* Total daily protein intake = 30% of overall calories divided by 4.

Getting the right split of the three macronutrients is critical to ensuring your calories are coming from the right places. For protein, we can establish that 30% of 2700 is 810 calories. Now divide this by four and you'll be given a target of 202 grams per day.

* Total daily carbohydrate intake = 55% of overall calories divided by 4.

For our daily intake of carbohydrates, we need to do a similar equation with some slightly larger figures. 55% of 2700 is, of course, 1485. Divide this by four and we get 371 grams of carbohydrates.

* Your daily fat intake = Take 15% of your total calorie figure and divide the answer by nine.

Our body still needs to consume fats if we are going to achieve our fitness goals. It is a vital macronutrient. So to establish your fat intake, we need 15% of our calorie goal. This is 405. We then divide this by 9, which is the number of calories in one gram of fat, and we can see that our daily intake of fats should be around 45 grams.

Alongside your other two macronutrients and your total calorie target, you now have the foundation of a proven muscle building diet. Alternatively, if your goal is to learn how to lose weight you can enjoy similar success by simply playing around with this proven principle and finding a balance which works for your body.

Original Source: http://weight-me.blogspot.co.uk/2013/08/how-to-diet-to-build-lean-muscle.html

Advanced Muscle Building Strategies

If you’re looking to take your workout progress up a notch and see faster results than you ever have before, you’re gonna need to take things to a whole new level. And what better way to do that than implementing some advanced muscle building strategies.

If you just perform the same old workout routine consisting of straight sets over and over again, you are going to be very fast to hit a progress plateau. Especially when you have been training for a while now.

Two key advanced strategies that you should be considering are drop sets and giant sets. Let’s look a little more closely at what each of these are so that you can get the complete picture of how to go about adding them to your program.

What Are Drop And Giant Sets

First let’s go over what these sets consist of. A drop set is where you take one exercise, perform your standard set doing that exercise at the normal weight you lift, as you hit failure with that weight you immediately drop the weight five to ten pounds and perform a second set. If you’re really feeling ambitious, once that set is completed, you can drop the weight one more time and go for a third and final set of the drop set. Talk about BURN!

Giant sets on the other hand are where you’re going to pair together three exercises all done back to back with no rest. This set is very similar to a superset only that third exercise is added to the mix for extra difficulty.

The Benefits Of These Advanced Techniques

So what are the benefits to each of these techniques? With drop sets especially, you’re going to be teaching your body how to push through a very high state of fatigue, increasing your body’s ability to tolerate stress.

With giant sets, you’ll get excellent metabolic conditioning as you’ll be doing so much exercise in a short time frame and you’ll also see increased strength and size gains.

Both of these are going to force the body to do more work than it normally does, and this is a key factor that will allow you to pack on more lean muscle mass size, while increasing your metabolic rate significantly.

Adding These To Your Workout Routine

So now that you know what both of these are, how do you go about adding them to your workout program?

The important thing to remember is that you need to be adding them in with moderation. Don’t go doing every single set in the workout as a drop set or you will burn out incredibly quickly.

Instead, choose one or two movements and make a drop set out of them. Or pick three exercises to be performed in the workout session and perform a giant set out of those.

This allows you to maintain good balance overall so that you’re not going to burn out shortly after you start.

Try introducing these concepts into your next workout session and watch how fast you progress.

Original Source: http://www.anaboliccooking.com/blog/training/advanced-muscle-building-strategies/

How to become a Professional Bodybuilder

Most bodybuilding magazines are stuffed full of photos of enormous, amazing looking bodybuilders. More often than not these bodybuilders are professional bodybuilders, members of the IFBB - the International Federation of Bodybuilders. They are the creme de la cream - the very best of the best. It doesn't take long before we the readers start to wonder... How do I too become a professional bodybuilder?

First things first

First things first - the road to becoming a pro bodybuilder is not an easy one. There are many many sports where it is easier, quicker and more likely that you could turn professional at. In all honesty, your chances of becoming a professional bodybuilder are very low. But, if you are seriously committed to bodybuilding and you truly want to become a professional bodybuilder then with god willing and lots of determination, genetics and effort you may achieve your dream - other people do so why not you?

Bodybuilding, the sport

The sport of competitive bodybuilding is where you compete on stage against other bodybuilders, trying to show your body at its best to the judges, who will judge you on many different aspects of your physique, comparing you to your fellow competitors. The bodybuilder deemed to have the 'best' physique wins the competition.

Judges look for size, conditioning (how lean or 'ripped' you are), how proportioned your physique is (i.e. are your legs too small in comparison to the rest of your body), the balance of each muscle group (i.e. is one arm bigger than the other), your posing, your vascularity (how veiny you are) and so on. Each judge has their own preferences on what they look for the most so sometimes the more ripped guy might beat the bigger guy and vice versa. Generally however the best bodybuilder overall should win.

Amateur and Professional contests

As with many sports bodybuilding is split into two types of divisions - amateur and proffesional. Most countries have their own amateur associations, such as the NPC in the States and the UKBFF in the UK. In quite a few countries there is more than one amateur federation so you choose between the contests that they run. Some federations don't like you competing in other federations contests so watch out for this.

Most Amateur bodybuilding contests have several different categories in which you can compete. For novices there are the first timer and intermediate categories so that you can compete against people with similar bodybuilding contest experience. This helps ease you into competing, and hopefully puts you up against people with similar weight training experience. Then there are the weight categories, where you are placed in a category according to how much you weigh. This helps put you up against bodybuilders of a similar size to you - afterall, if you were to compete against someone who weighs fifty pounds more than you the chances of you winning are very slight indeed (unless they're fat or rubbish of course!).

There is really only one main professional bodybuilding federation - the IFBB (International Federation of Bodybuilders), which runs competitions mainly in the USA (except for the annual Grand Prix series of contests that are put on around the world after the Mr. Olympia contest). If you really want to be the best of the best then currently that means becoming an IFBB Professional Bodybuilder. Professional contests do not have weight categories - every pro in the contest competes against the others, tall or short. This can mean that for very short people success is difficult to come by as taller bodybuilders generally compete more successfully due to their sheer size.

UK Amateur Associations:

1. UKBFF. The UKBFF (formally known as the EFBB) are the UK affiliated arm of the IFBB, which is important to know if you wish to become a IFBB Professional Bodybuilder - only the UKBFF can grant UK citizens an IFBB Pro Card (which gives you membership to the IFBB and allows you to compete in their contests). There is no drug testing at these contests so if you are a natural bodybuilder you may wish to compete in another federation.

2. BNBF. The BNBF (British Natural Bodybuilding Federation) is the British affiliate for the OCB/IFPA & the INBA/PNBA. The BNBF adhere to a very stringent drug testing policy. Every Britain finalist is polygraphed and all class winners at every show are urine tested. They also do out of competition Random tests. The BNBF are an excellent federation if you are a natural bodybuilder, though you will not be able to become an IFBB Professional Bodybuilder if you compete for this association.

3. NABBA. NABBA (National Amateur Body-Builder's Association) is the first and original competitive bodybuilding association. They had internal political issues which held them back and allowed the IFBB / EFBB to take a stranglehold on competitive bodybuilding. NABBA stil remains popular with many bodybuilders. NABBA has many affiliated associations around the world, including the USA. You will not be able to become an IFBB Professional Bodybuilder if you compete for this association.

USA Amateur Associations:

1. NPC. The NPC (National Physique Committee) is affiliated with the IFBB and so awards IFBB Pro Cards to the winnners of its Heavyweight and Super Heavyweigh weight category contest winners.

2. NPC. The NANBF (North American Natural Bodybuilding Federation) are similar to the BNBF in that their contests are drug tested, making this an excellent federation for natural bodybuilders but a poor one if you wish to become a pro bodybuilder.

3. ABA. ABA (Amateur Bodybuilding Association) is the premier natural bodybuilding association in the states. It is affiliated with the PNBA (Professional Natural Bodybuilding Association) and the INBA (International Natural Bodybuilding Association). Again, this is great if you want to remain a natural bodybuilder but not if you want to be the best of the best and compete in the IFBB.

Steps to becoming an IFBB Professional Bodybuilder

1. Choose the IFBB affiliated federation for your country. You cannot compete in a federation of another country - you have to compete for your home country, or where you have citizenships.

2. Compete! Start competiting as soon as possible - there is nothing as inspirational as competiting against other bodybuilders win, lose or draw! You will progress as a bodybuilder far quicker if you compete than if you don't. If you keep putting off competiting 'until you are ready' then it is likely you will never compete at all. Start in the First Timer (or equivalent category) and work your way up.

3. Win a regional contest weight class. When you win or place highly (and thus get invited) you earn an invite to compete at your federations National Championships contest for that year. This means that you get to compete in the weight class you qualified in, and if you win at the Nationals then you are the best bodybuilder (the Champion!) in your class in your federation for that year! Quite an achievement. The winners of each weight class will the go head to head in a separate contest to see who is the overall Champion for this year.

4. Earn an IFBB Pro Card. Depending on your federation, the overall Champion will be offered a pro card. Some federations offer Pro Cards to winners of individual weight class champions too (though normally the heavier classes only). This can mean that each year more than one bodybuilder may earn a Pro Card.

There are other ways besides your National Championships contest to win Pro Cards - you can win at the IFBB World Bodybuilding Championships. This is a drug tested event, so only the best natural competitors from each countries IFBB affiliated federation are entered. Ronnie Coleman, 8 times Mr. Olympia won his IFBB Pro Card at the World Bodybuilding Championships, and Dorian Yates once competed in this event too. This is probably the only viable way to win an IFBB Pro Card while natural.

Another way is that sometimes a particular IFBB contest may hold a special amateur contest where the victor wins a Pro Card and gets to compete that same night in the Professional contest.

Conclusions

So there you have it, how to become a professional (IFBB) Professional Bodybuilder. Compete in a IFBB affiliated federation until you win the overall at the National Finals and gain your all-important IFBB Pro Card! Easy! 

Original Source: http://www.learn-bodybuilding.com/how_to_become_a_professional_bodybuilder.aspx

Are Kettlebells Or Dumbbells Superior For Gym Based Strength Gains?

By Russ Howe

It's a war which has raged on for the best part of ten years but, thanks to recent scientific research, today you will get a definite answer to the question: Kettlebells vs dumbbells - which method will give you the best results?

Before we do that, it is important to point out that using both approaches is always going to be far superior to limiting yourself to just one style. You will often hear people swearing by the use of just one protocol, all this does is limit your ability on the gym floor as each style comes with it's own plus points and negatives, therefore a combination of the two styles alongside other forms of training, such as yoga, interval training and body weight movements, would be optimal for achieving the goals set by most individuals.

However, a recent study pitted the kettlebell against free weights in a study to determine which method would return the greatest strength gains overall. The results were quite profound.

In the study, researchers ordered their first group of subjects to perform a six week course of swings, goblet squats and accelerated swings using a 35 pound weight. Improvements of squat ability, vertical leap and power clean strength were documented.

The free weights group performed a six week program of barbell squat, power clean and high pull using around 80% of their one rep max on each exercise.

At the end of the six week study, the results of the two groups were compiled and compared. The overwhelming winner was the second group - the free weight group. These individuals boasted improvements of a 15% higher squat compared to group A's 5% increase. They also noticed a 10% power clean and 4% vertical leap boost.

Their kettlebell counterparts, on the other hand, could only manage a 4% increase to their power clean and added just 1% to their vertical leap. Those results were quite surprising, given the explosive nature of kettlebell training in general.

If you want to base your training program purely on the scientific findings, then free weights clearly return the greatest strength gains.

However, the optimal method for building a better body through effective fat loss and lean muscle building should include a variety of techniques. Although this particular study from California State University, Fullerton returned results heavily in favor of resistance training, this does not mean you should eliminate every other type of exercise from your program.

While free weights have now been shown to trump other equipment in the strength category, that doesn't mean they are the only method you should use. For instance, there are a number of exercises which can be performed using a kettlebell which are simply more functional than using conventional dumbbells and barbells. The swing is a perfect example of that.

The battle between kettlebells vs dumbbells will be one that undoubtedly cuts most gyms down the middle depending upon personal choice. However, the latest scientific research clearly documents one winner.

Original Source: http://weight-loss012.blogspot.co.uk/2013/08/are-kettlebells-or-dumbbells-superior.html

Five Excellent Body Building Methods for Extreme Body Building

by Vikki Santos

Muscle development is extremely easy, when you have use of the best tip and follow them mentioned above previously. Previously, most of us have attempted to build muscles and still have been unsuccessful, as well as common. The reason behind this can be that, either they don't have access to the right information or are not following them seriously. There are several tips you have to become aware of, if you want to great workout plans successfully and quickly. Many of them include spending so much time, eating the correct food, training consistently and resting properly.

Just about the most important tips on how to build muscle quickly is usually eating the correct food also in correctly. In case you really want to build muscles, you'll have to eat much more of protein food and less of carbohydrates. Avoid unhealthy fat, eat healthy fats. It is easy to eat soya like boiled or baked chicken, beans and turkey. Also carbohydrate foods like brown rice and whole wheat bread. If you ever must use oil when cooking, use olive or coconut oil, avoid groundnut of vegetable oil. Make sure that you consume plenty of vegetables and stay well hydrated.

1. Strength training: If you have been endeavoring to build muscles without body building, you've not started. This will aid exert pressure on your muscles which would be the only way you will notice muscle growth quickly. Also when performing weight training exercise, work with heavy weights. Some of the most effective bodybuilding exercises include Weighted Pull Ups and Dead Lifts.

2. Squats: This exercising is very vital for anyone who likes to achieve success with Muscle creating, mostly it helps you increase your leg muscles. Additionally it is good to transport household names when performing squats, in this manner it affects most elements of our bodies.

3. Do their best and Short: This product is overlooked by a lot more people. If you want to acquire the best through the routine, you should work really difficult till you are unable to continue and even do your routine in an hour. It isn't best to stop at the health club all over the whole day.

4. Train Infrequently and Rest: You should allow time regarding the routines and as well rest. It is best to set some time interval between each Muscle mass building routine of 24 to Two days, that will allow your muscles to heal and grow. Also you should sleep for a minimum of 7 hours daily considering that of your respective Muscle creating growth process will require place during sleep.

5. Take in the Right Food: This is as essential as deciding on the right Body building exercises. For anyone who is lean, your meal should encompass Half of protein food, 40 percent of carbohydrates food and Ten percent of healthy fats, but if you are fat or average, you possibly can consume 70 % of protein food, 20 percent of carbohydrates food and Ten percent of fatty food. Eat foods like eggs, lean meat, chicken, turkey, vegetables, olive oyl, coconut oil and avocado. Also stay well hydrated.

Another prominent bodybuilding tip has enough rest. After your health, make sure you rest for 1 day this kind of permits the muscle to heal and grow. Merchant let your muscles to heal before you continue with training, it's possible you'll injure them thereby making growth difficult. You should not lift heavy weights everyday. You also should sleep for 7 to 8 hours a full day, on account of your muscle grows best whilst sleeping. Another important tip is to require a week off after 8 weeks of extensive workouts.

Original Source: http://goarticles.com/article/Five-Excellent-Body-Building-Methods-for-Extreme-Body-Building/5383709/

When Should You Do Cardio When Trying To Build Lean Mass?

first off, this is a very general rule to go by, and takes 1st precedence.

resistance training should always take priority over cardio. here's why....

the long term gains of increased lbm (lean body mass) and increased secretion of hormones like gh and test far outweigh the calories burnt during a cardio session..

by doing cardio before weights you are simply reducing the amount of glycogen available that could have been used more effectively to fuel your muscles throughout the weight training session...this point cannot be stressed enough.

here are the top 3 scenarios for doing weights and cardio in order of importance:

#1 - on non-weight training days

#2 - weights in the am and cardio in the pm

#3 - light-cardio after weights

now, that being said, here are a couple scenarios that are most proposed/asked about by folks, so different protocols need/can be effective. for the person who is lean and wanting to save muscle mass while burning fat, then the above scenarios cannot be altered in any way! you are asking for loss of lean tissue if you do cardio on an empty stomach or any such nonsense. you are already into a catabolic state from the overnight fast, and you are compounding this by doing cardio without fuel. cortisol will be running rampant, and eating at your lean tissue for fuel. the body is very adept at breaking down amino acids for glucose, and will greedily do so. cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss. i would propose the best scenario here would be to treat your cardio session as you do your resistance training session. albeit a different pwo formula (protein/fiber/fats will fit the bill here, no impact on insulin, thus keep any lypololysis induced during your cardio session intact)), but still with the same intensity and purpose. you would not dream of working out on an empty stomach, would you? never work out on an empty stomach. true, you will burn a buttload of calories, but they will be as much lean tissue as fat. never sacrifice lean tissue (long term results) for a short term fix.

it is also perfectly fine to do a “warm up” session of cardio before your weight training session if you are mid range, not real lean but not lots of fat stores either. but, here you are on that borderline of getting a lean hard body, and building lean tissue should be your number one priority. but make sure this is no more than a warm up, just to get blood flowing. 5 minutes at most should suffice. i personally prefer to warm up with the exercise i am going to do…i.e…weights.

now, on the other hand, if you have plenty of fat to spare, it can really become a non issue. i believe this is/should be obvious. you can do your cardio even before if you like, or even on an empty stomach, as in this case total calorie burn is your issue and not saving lean mass, for you probably don’t have enough to save or you have as stated plenty of fat stores to give up. your body will freely give up fat stores in this case, but still, make your weight session your priority as per the long term benefits.

but, no matter what your physique may be at the time, do not center your workout around cardio. make certain you incorporate resistance training, as this will in the long run be your best friend in the battle of the bulge. lean tissue is a fat burner 24 hrs. per day, a cardio session ends when you stop doing it. (a little different with hiit, but this is another whole subject.)

Original Source: http://www.worldfitness.com/fitness/990/when_should_you_do_cardio_when_trying_to_build_lean_mass.php

Tips On Preparing A Body Building Workout Routine Schedule

by Darren Lintern

The advantages that a body building workout routine offers to someone are abundant and extremely positive as muscle building features determination and discipline as a foundation. Thus, it is essential that there's a bodybuilding exercise schedule workout that one can follow.

In selecting or preparing a body building workout routine, you ought to take note of the following:

Food Preparation - The food intake needs to comprise of carbohydrates, protein, and essential acids that the body utilizes. This food will provide fuel to the body to maintain healthiness and to function well.

The requirement to gain muscle mass is critical in order to achieve your objective set in the muscle building workout. If you desire a good looking and lean muscled physique, then eating meats, dairy products, and greens is essential. Combine with various vitamin supplements to allow your stamina to keep up with the workout schedule that you've mapped out for yourself.

Weight Training Routine - There are no definite rules on preparing a workout program. The physical body build will affect the style of workout that suits an individual. It may be circuit weight training or split routine, dependent on what your personal time can adapt to.

The split routine can allow someone to exercise for instance on lower or upper body regions on alternative days. The circuit weight training offers progressive phases on the body areas that need working on, for example, starting at the upper torso extending to the lower regions of the body as the workout plan moves forward.

One more factor that can affect the body building workout routine is the equipment that will be utilized on the workout. Bodybuilders can select between machine weights or free standing or a combination of both. Finally, a recovery cycle shouldn't be taken for granted. Sooner or later, over-training can do more harm than good.

Original Source: http://goarticles.com/article/Tips-On-Preparing-A-Body-Building-Workout-Routine-Schedule/729271/

Lean Muscle X Review- Herculean Muscle Power Now at Your Doorstep

by Kjais Vinder

In this age of competition, muscles as well as strength by itself speak any time it comes to men. Along with a wealthy nourishing diet, perform regular sessions of physical exercise that will navigate to the entire of your body causing you to powerful, well-defined and muscular. The greatest way to achieve your own objectives quicker yet safer is by means of the development of a dose of Lean Muscle X. This enhancement technology is beautifully made with the goal to help man with a sculpted, well toned and big physique.

A ideal formulation of ph elements, assist our bodies eliminate those undesirable fat and also toxic compounds by means of faster metabolic process. Clear of chemical substances as well as stimulating elements this particular brand-new muscle development supplement will thrust in a fantastic force with your muscular depth growing up each and every day. However, these products are usually power boosters and also really should not be utilized if a person is generally not serious regarding muscle gain.

It is not something to risk around, wealthy in nitric oxide in case of overdose the body might suffer very. Nausea, sudden fluctuation in blood pressure level, sickness etc are a number of negative effects just in case you get the dosage wrong. Paired with a regular session of exercise and a dietary fiber wealthy diet plan the physique will experience the greatest outcomes with this medically advanced method.

Lean Muscle X will give your virility a increase of enthusiasm and energy that will spice up the sex life. Acting on your erectile tissues, it further improves your sex drive, improving your stamina and endurance. In addition to these, many additional positive modifications which will help you in a matter of time are highlighted below:-

• Gives the physique a thermogenic lift
• Improves the functions of your current knowledge
• Free from side-effects, addresses your body naturally
• Removes exhaustion with greater carved staying power
• Controls your unfriendly urge for food and burns fat directly into vitality
• Aids in lean muscle mass growth and also reduces the time to recover? Reduces the excess plump from the body and tones up your frame
• Enhances your mental functions by increasing your focus and concentration

So be a man and reveal the power of your body and mind. Medically confirmed to be safe, it has turn out to be the safe alternative of bodybuilders and other men around the globe. Seize the risk and visit the standard website of Lean Muscle X.

Original Source: http://goarticles.com/article/Lean-Muscle-X-Review-Herculean-Muscle-Power-Now-at-Your-Doorstep/5922529/

5 Methods to Build Lean Muscle

by M. Powers

There are two styles of muscle that people tend to want to build up with a good workout. One style is bulky, large muscle. The other, far more common, type of muscle for people to be interested in gaining is lean muscle. Unlike bulky muscle this type of muscle is relatively small in size. The main advantage to lean muscle is that it isn't as heavy, which results in a lower impact on speed and flexibility.

Methods of Building Lean Muscle

1. Avoid lifting heavy weights: When working to develop this far more flexible type of muscle a person wants to avoid lifting extremely heavy weights. Instead the focus should be on a greater number of reps or repetitions using a lighter weight. You should not go to light with the weight but you should be able to consistently do 50 to 100 reps with the selected weight.

2. Perform free motion weight lifting: Free motion weight lifting aims to work both the primary and control muscles. This is important for developing lean muscle because it helps to balance the development of both types of muscles. Balanced muscles not only work more effectively together but it also reduces the overall bulking up achieved through very specific weight lifting. Another major benefit of this is that it improves your overall lifting ability because the control muscles play a vital role in the actual process of lifting objects.

3. Use a combination of weight lifting and cardiovascular exercise: When developing lean muscle it is important to also keep your heart rate and blood flow up. This will help to oxygenate the muscles allowing them to work more effectively and reducing the damage caused to the muscles.

4. Eat a healthy diet: Like all forms of exercise, if you are looking to obtain lean muscle you should eat a healthy diet which is rich in protein, anti-oxidants, vitamins and nutrients. You can also consider taking a multi-vitamin or vitamin shake to help overcome a deficiency in your daily vitamin intake.

5. Take breaks: Whenever you are doing any type of exercise routine it is important to take a break. This means you should only workout 3-4 days a week. This will give your body the time it needs to repair your muscles after you have caused damage through an intense workout. It is also good from a mental stand point because frequently when people put forth an enormous amount of effort for a short period of time and wear themselves down considerably, yet see a lack of results, they become extremely discouraged and lose interest in continuing the process. Limiting the amount of fatigue experienced helps to reduce the likelihood of this occurring.


Like all forms of muscle, this type of muscle takes time and effort to develop. Unfortunately there is no overnight trick which can help you develop this type of muscle. The good news is that if you are willing to take the time and put forth the effort you can and will develop lean muscle.

Original Source: http://goarticles.com/article/5-Methods-to-Build-Lean-Muscle/1607287/