Here's some tips for building muscle from someone who has actually built some on his once skinny-fat 160 lbs. frame to 215 lbs. of lean mass.

We talk a lot about getting lean, sexy, ripped, and everything in between, so let me change gears here and talk about how to put on some real-deal, lean muscle mass.

If I could only give you guys a handful of tips to put on lean muscle, these would be it. Enjoy and feel free to share with the world.

1. Use Compound Movements - The BIG lifts like squats, deadlifts, bench press, pull-ups, and overhead presses are going to give you the most bang for your buck.

2. Eat Real Food - If at all possible, stick with whole, organic-dense foods. Quality proteins like fish, chicken, eggs, grass-fed beef, and dark green veggies are a good place to start. Don’t forget the power of carbs – sweet potatoes, quinoa, and brown rice are just a few of my favorites.

3. Sleep is Key - Get enough quality sleep to allow your body time to repair and build that strong, lean muscle you have been training for. You don’t grow while you train, you grow while you sleep. Without quality sleep your results simply won’t come.

4. Train Your Legs At Least Twice A Week - Focusing on the big muscle groups - hamstrings, glutes, and your back - is going to build muscle faster than doing just the “bro” style workouts “bench-biceps”.  If you can, I suggest to squat and deadlift at least twice per week and throw in a little high intensity sprinting session as icing on the cake.

Jeremy Scott Transformation

5. Consistency is Key - Don’t skip important meals and don’t skip training sessions. It’s not what we do some of the time that counts; it’s what we do most of the time that matters. Create a success plan for your training and your nutrition and stick to it. Track your results and if you’re not seeing the gains you like in any area, adjust and keep working.

6. Push Yourself - Give your body a reason to change. Don’t take the easy route and work as hard as you can. We have a saying when it comes to training at our gym and it’s simple, “Whatever your 100% looks like, give it”. If you can, keep that in mind when you enter the gym and the sky is the limit when it comes to your results.

7. 2-3 Total-body Workouts per Week - Don’t worry about having just a “chest day” or just a “leg day”. As you start out, focus on working a few major muscle groups a few times per week for faster results and quicker gains.

8. Do Things Correctly - Using proper form to avoid injury is key. If you’re hurt you can’t train, so make sure you have a coach or a partner who can help ensure you’re doing things safely.

9. Set Some Goals - And make them realistic. I am all for BIG goals and BIG results but understand what can be accomplished in what time frame. If your goal is to be “Arnold” in 60 days, you need to come back to reality. Set some benchmarks for every 30-60-90 days and focus on those.  If you do the little things right the big things will take care of themselves.

For my #1 Muscle Building Tip Click Here and let me help you on the road to building a better body and a better life. 

Until next time eat well, train hard & be nice to people! 

Jeremy Scott

   

For exclusive discounts, content, and recipes