The most important thing you should consider when you are attempting to build lean muscle tissue to your body is nutrition. Most people have the working out and going to the gym thing down pat but fail miserably when it comes to the nutritional aspect of building lean muscle tissue. There are basically two nutrients that you need to pat strict attention to when you’re trying tp pack on the muscle and they are protein and carbohydrates.

Here are the nuts and bolts to building lean muscle tissue. You need at least one gram of protein for every pound of bodyweight. So if you weigh 200 lbs. you need 200 grams of protein every day! Carbohydrates are also very important and you should consume about 1-2 grams of carbohydrates for every pound of bodyweight. Focus on consuming only complex carbohydrates which are slow to digest.

You should spread out all of this protein and carbohydrates over 6 meals throughout the day. Space your meals out about 3-4 hours apart to keep your metabolism running at it’s full potential and to keep your body lean. You also want to keep a steady supply of protein for your muscles consistently throughout the day and this is the best way to do it.

The nest component to adding lean muscle tissue is the area where most people need the least help. If you want to build muscle you need to use free workout routines that focus on low reps and heavy weights. the weight you use should exhaust your targeted muscle within 10 reps. if you can do 10 reps comfortably it’s time to bump up the weight. Workout each muscle in your body once per week and spend no longer then one hour in the gym whenever you go. change up your workout routine whenever you feel like your routine is growing stagnant and your muscles are no longer getting sore from the same workout. Your muscles will adapt to the workout routines you use so you will have to change things up every now an again.

Finally you can’t really talk about building lean muscle tissue without talking about bodybuilding supplements and here’s out take on it. Bodybuilding supplements are expensive so focus on the necessities that your body needs to grow. The umber one supplement we recommend is protein. First and foremost make sure you’re consuming enough protein to grow. if you’re already consuming enough protein then I would recommend some creatine to enhance your workouts and energy levels a bit. After that there’s a myriad of different supplements that make all sorts of claim but we urge you to focus on the nut and bolts and focus on essentials like protein.

1) Eat 6 meals every day spreading your meals out every three hours. By eating small meals you ensure that your muscles are receiving a steady stream of essential nutrients like protein and carbohydrates and at the same time maintaining your blood sugar levels. eating smaller mals more frequently throughout the day wil also work wonders for your metabolism.

2) Protein is essential if you want to build muscle mass. Good sources of protein are egg whites. lean red meat, chicken, fish and turkey. If you are trying to psck on lean muscle tissue you should focus on consuming at least one gram of protein for every pound of body weight.

3) Do everything possible to avoid simple carbohydrates like soda, juices, donuts, sweets and pastries. these are empty calories and your body will convert them to fat in no time. focus on eating complex carbohydrates like whole grains found in oatmeal, rice, pasta and breads.

4) Include good quality fats into your diet. Good sources of fat include nuts, olive oil and oily fish. Good quality fats increase testosterone production which is the main growth hormone responsible for gaining muscle mass as well as support many other important bodily functions.

5) Recuperation is just as important to gaining muscle mass as is nutrition and working out.Most people are unaware that it is possible for muscles to become over trained. When your muscles are over trained they will not grow and they will look flat. Avoid over training by only working out each muscle only once per week or once every seven days. Allow your muscles plenty of time to recuperate from previous workouts.

Free Weights vs. Machines

There is a lot of debate about which one form of exercise is more effective when it comes to exercising and producing muscles. People often debate whether machines are more effective for building muscles or free weights. Basically, barbells and free weights are classified as free weights. On the other hand exercises that have pulleys or cables to help you lift the weight are typically classified as machines.

If your goal is to gain muscles you need to focus more on free weight exercises. For all machine enthusiasts out there, you might rethink about which one is more effective. Free weights are indeed more effective for gaining muscle growth simply because they require the use of ancillary muscles as well as stabilizer muscles to help support the weight as you lift it.

By doing free weight exercises you are able to stimulate the most muscle fibers possible. This is impossible to do when you’re exercising on a machine.When you workout with machines there are several instances during a set (while you’re working out and actively lifting wight) where the weight will be completely supported by the machine allowing your muscles to rest. Using machines inhibits the development of your stabilizing muscles and synergistic muscle development.

In a nutshell machines fail to stimulate the muscles that surround the primary muscles you are targeting when your are working out. In order for your  muscles to continue to grow, your stabilizing muscles must be able to sustain larger and larger amounts of weight and they won’t get stronger strictly by using machines. Only by using free weights will you be able to develop your stabilizing muscles.

Free weight exercises, such as squats, dumbbell presses, dumbbell fly, bench presses, bent over dumbbell rows and others put a lot of stress on the supporting muscle groups which is why you get tired really fast doing free weight exercises. However even if you do get tired really fast you will gain more muscles and you will become a lot stronger at much faster rate.

You can include machine exercises in your workout program but you need to schedule the machine exercises after you do all your free weight exercises. This way you will be able to take advantage of the strength you have on free weight exercises and not deplete it on machine exercises which are much better at toning your muscles anyhow.

If you are a beginner concentrate on lighter weights and form when doing free weight exercises. Your primary goal is not muscle gain yet. You first need to properly execute the free weight exercises you have in your workout program in order for you to move on to heavier weights.

Concentrate on strengthening the supporting muscles first and when it is able to support the weight you are lifting and when you are able to execute the free weight exercises properly then it’s time for you to concentrate on the primary muscles.