Gaining muscle is important but gaining fatty muscle can make you lose all the sexy & fit urge to it (that is when you are not a bodybuilder). So for guys like me who want to gain muscle without fat, looking to see more definition and have a sexy touch to it, Follow these steps. The best way is to get Jeff’s blueprint that will help you faster than expected here.
1.Lift weights for at least 30 minutes 3 days a week.
You can use machines, free weights, TRX bands, weightlifting classes or a combination of these choices.
- Never go into weightlifting blind. It requires correct posture and positioning to correctly target muscle fibers. Take an intro to weightlifting class, buy some sessions with a personal trainer or take classes to learn the basics.
2.Take breaks between weightlifting days.
Do your weightlifting sessions every other day to give your muscles time to rebuild and strengthen. Do cardio to burn off extra fat on your “resting” days.
3.Aim for muscle fatigue.
The best results will happen when you push your muscles until they can no longer do the lift or exercise on the last step. You will tear and rebuild a leaner physique with this method.
- Muscle fatigue requires some strategy. If you are training for an endurance event, it is recommended that you do 10 to 15 repetitions and 3 sets of a slightly lower weight. If you are training for a speed or sprint event, you can train fast twitch muscles with 6 to 8 repetitions and 3 sets of a heavier weight. The right amount of weight is defined by weight you cannot lift any more after your third set.
- If you are short on time, it’s better to choose fewer exercises, but do them until your muscles can no longer perform. A few reps will not build lean muscle.
4.Perform 1 repetition every 2 seconds
This timing seems to be more effective than 1 rep every 4 seconds
5.Rest for 1 minute or less between sets.
You can rest for longer between different exercises, but studies have shown that short rest times, especially with light weights, are better
6.Drink plenty of water.
You should aim for 16 oz. (0.47l) of water per every half an hour of a hard workout. Muscles that are hydrated perform better and you will get more out of your workout.