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5 Key Factors That Practically Guarantee That You Will Gain Lean Muscle—Fast!

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Author: Len Rogalski

O.K. so you’ve been bodybuilding for a while now, but there is problem, you are stuck, or I should say your gains have come to a screeching halt.

The thing is, you do not want to be like your buddy who tried to bulk up, but only ended up getting fat and then when he dieted down, he only gained a few pounds of muscle.

What to do?

First, things first, do not give up, I know, you are thinking, not another one of those lame-as-can-be articles that talk about never quitting and all that.

No, don’t worry I will give you real stuff that you can use today when you go to the gym!

Second you must focus on your post workout nutrition, seriously, if you do this one thing, I can almost guarantee that you will start gaining lean muscle.

From reading studies I’ve learned that basically you have two choices, go with a straight whey protein isolate product if you absolutely do not want to gain ANY fat or if you are really carb sensitive.

Or if you don’t care about adding some fat, go with a post workout mix that contains whey protein hydrolysate and some form of fast acting carbs.

Whichever you choose, make sure you dink it as soon as possible after every workout.

Third, you must be consistent, take the above post-workout supplement, if you only use it say once or twice a month, please don’t talk about how you simply cannot gain any muscle.

This also applies to your nutrition, during the rest of the day, you must make sure you are eating every two to three hours, think protein first, healthy fats second, and then just enough clean carbs (think yams, sweet potatoes, brown rice, vegetables, etc) to fuel you and not so much that you start to gain fat.

Fourth, focus on the big lifts, like squats, dead lifts, overhead presses, etc., everyone has a different opinion, but to me one of the best ways to gain lean muscle is to do full-body workouts three to four times per week.


Well, they force the body to elicit a greater hormonal release because you’re hitting the body with the big lifts, which in turns leads to greater gains.

The fifth thing you need to focus on (and just because this is last dose NOT mean it is not important) is sleep.

I know sleep does not usually make the headlines, and you usually don’t see the big supplement companies touting it, but think about it, if you are drained from not enough sleep how hard to you think you’ll be able to workout?

Not very.

Plus if because of your lack of sleep you are always on the verge of a cold or the flu, do you really think you are going to make great gains.

No chance!

So if you are truly serious about gaining lean muscle and doing it quick, turn off the T.V. an hour or more earlier at night and your workouts will thank you for it.

There you have it, five things you can start doing today, that will help you gain lean muscle mass.

Of course this is not an end all be all list, but I know if you follow the above you will see your gains improve.


To read my review of Sean Nalewanyj’s The Truth About Building Muscle System and to grab a copy of my 7 day mini course that reveals 7 Critical Factors that most people ignore that can dramatically affect your gains in the gym visit






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