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9 tips for Gaining Lean muscle

  • Nutrition Hit your protein targets; 2x your kg bodyweight in grams. (100kg bodyweight means 200gr of protein).
  • Eat more calories than you need, 300-500 calories over maintenance intake. Eating more than 500 cals will result in fat gain. Adding only 1-100calls will only speed up your metabolism on the long run without gaining any muscle.
  • Use a kitchen scale and a macro tracker to log your daily intake.
  • Be consistent and do it for a longer periode of time. After a while tracking your intake will go automatically.
  • Hit your daily micro (vitamins, minerals, etc) targets; your body needs it to process your food optimally.
  • Workout More doesn't mean better, you don't want to burn to many calories, you also want to give your body time to recover from lifting all those heavy weights.
  • Ideally you want to train 5-6 days a week and hit every big muscle group twice.
  • Your rep range should be 6-12 and your rest in between exercises 2-3 minutes.
  • Work with a partner so you can push yourself and ask for a spot whenever you need one.


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