Actually, all muscle is lean. People usually imply building muscle with minimal to no body fat when they say "lean" muscle. This is conceivable for rookie trainees, but as they acquire expertise, they may build fat and muscle in a tiny calorie excess.
A person should resistance exercise (preferably three to five times weekly) and do it in a difficult manner if they want to put on muscle. They should focus on improving their exercises by adding more weight or raising the intensity through different methods, such as repetitions, speed (time under stress), or any other means.
It is difficult to achieve optimal hypertrophy if one does not engage in strenuous workout. It is common practice for experts to recommend performing 10–20 sets per muscle group each week, with an intensity level of 9/10 on the majority of training days.
Consistent calorie consumption, particularly of protein, is essential for muscle growth and recovery, which must accompany this activity. For most active trainees, experts recommend 1-2.5 grams per kilogram of body weight, divided up throughout the day.
Although there are a variety of sources, including chicken, fish, and meat, as well as eggs, paneer, and tofu, a protein supplement can be of great assistance if you are unable to achieve your protein requirements via the consumption of ordinary meals.
In contrast to popular belief, I think carbohydrate consumption is also quite important as it serves as a principal fuel source," explains Sheena Roy of Myprotein, a certified nutrition coach and fitness specialist. Carbs are great for maintaining energy levels before and after exercise.
When it comes to supplements, fitness experts suggest creatine monohydrate for individuals who are committed to growing muscle. It aids in the generation of ATP and, in a nutshell, gives you that additional push when you hit the gym.
Those individuals who have difficulty meeting their protein targets through normal meal consumption may benefit from taking a protein supplement, as was discussed before. In addition to this, it is a practical method for consuming a ration of protein that is digested swiftly in the vicinity of your activity.
Lifestyle variables including sleep, stress, smoking, and alcohol affect hypertrophy. Quitting them is essential for healing and growth. Instead of comparing outcomes, one should focus on consistency and improving their exercise, food, and lifestyle aspects. Genetics and age affect how much muscle one builds and how quickly.