A 8eglnners Culde Lo 8eslsLance 1ralnlng for Lean Muscle Calns

8lghL, so ln Lhls arLlcle we're golng Lo sklp all Lhe nonsense and Lackle Lhe puresL
baslcs when lL comes Lo reslsLance Lralnlng for a sculpLed look. lL doesn'L have Lo be
all LhaL compllcaLed once you geL Lhe glsL of how lL works. We've summarlzed
everyLhlng lnLo 3 easy sLeps LhaL wlll make your approach more effecLlve. Sound llke
a good plan? We LhoughL so! LeL's geL Lo lL.
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nearly 80 of whaL lL Lakes Lo Lransform your physlque ls dependenL on whaL does
and doesn'L go lnLo your mouLh. Pere's one of Lhe mosL powerful sLaLemenLs you'll
hear on Lhe sub[ecL: Abs are made ln Lhe klLchen." 1haL's rlghL. lorglvlng geneLlcs,
food ls far more powerful Lhan anyLhlng you're golng Lo do ln Lhe gym. Pere's Lhe
baslcs:
3,*"#./: 1he rule of Lhumb ls LhaL Lo malnLaln and bulld exLra lean mass you
need Lo consume a mlnlmum of 1 gram per pound of body welghL.
45,67: SLay away from processed carbs when posslble. CuLslde of
supplemenL bars, shakes and smooLhles, sLlck wlLh organlc and fresh frulLs,
vegeLables, berrles and seeds LhaL are low on Lhe glycemlc lndex (lower blood
sugar).
85": 8oughly 20-30 of every meal or snack you consume should be
composed of healLhy mono, poly and naLural saLuraLed faLs. lL's an essenLlal
macronuLrlenL LhaL you musL have a sLeady supply of Lo sculpL your physlque.
8,#9+#/:;: 8ecenL sLudles make lL absoluLely clear LhaL whaL really maLLer ls
LoLal dally volume. 1he amounL of meals (especlally when lL comes Lo proLeln
synLhesls) really doesn'L have a blg effecL overall, buL for opLlmal energy
levels you should shooL for aL leasL Lhree.
3*,".*/7: Agaln, lL's all abouL LoLal dally volume over Llme. lf you wanL Lo lose
body faL you need Lo susLaln a calorlc deflclL, Lo bulld Lons of mass you need
a surplus.
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?ou may have a flrm grasp on exacLly how sLrong you wanL Lo be and how you wanL
Lo look, buL be compleLely clueless where you are rlghL now. WhaL's your exacL 8Ml?
Pow many calorles do you need each day Lo flll ouL and Lrlm down? WhaL level of
sLrengLh and condlLlonlng are you aL?
1he answers Lo Lhese quesLlons are your sLarLlng polnL and Lhey're lnvaluable. ?ou
can'L geL Lo where you wanL Lo be wlLhouL knowlng exacLly where you're sLarLlng
from. Plre a Lralner or geL an lnlLlal assessmenL done by a flLness professlonal.
!"#$ @' 4,5A" 5/ =:"+5? 3?5/ *A =""5:B
uon'L [usL wlng-lL or come up wlLh a very baslc 3-day spllL. ?ou need Lo slL down and
deslgn a week by week, monLh by monLh plan LhaL geLs you Lo where you wanL Lo
be. ?ou can geL as deLalled as you wanL, buL Lhe baslcs are requlred. WhaL days wlll
you work ouL and aL whaL Llmes? WhaL muscles are you golng Lo hlL each day and
whaL klnds of exerclses wlll you focus on? LeL's go deeper lnLo Lhls ln Lhe nexL Lwo
sLeps.
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1o bulld lean mass you need Lo progresslvely and conslsLenLly force your body Lo llfL
a heavler LoLal volume of mass wheLher we're Lalklng abouL your blceps, quads or
pecs. now, Lhls only goes Lo a cerLaln polnL dependlng on your level of deslred
hyperLrophy (muscle growLh) and sLrengLh of course. ln general Lhough, for example,
each week your chesL day should demand your upper body Lo move more welghL ln
LoLal afLer all your seLs/reps are compleLe.
Pow fasL you progress ls ulLlmaLely golng Lo depend on your level of condlLlonlng,
muscle endurance and mosL lmporLanLly on your nuLrlLlon.
!"#$ H' I+.?G J+7:?# KE#,;D2#,#
uon'L make Lhe mlsLake of focuslng all your energles on Lhe ma[or muscle groups
alone. 1o add varleLy (whlch wlll help you avold overuse ln[urles), lnclude plenLy of
body welghL and proprlocepLlve execlses LhaL force you Lo Lap lnLo smaller muscle
groups LhaL conLrol lnLernal balance and sLablllzaLlon.
?our smaller muscle groups ln and around your [olnLs have Lo keep up wlLh your
overall progresslve overload. lor example, Lhe smaller muscle Llssue around your
elbows and shoulders play a huge role ln heavy welghL chesL presses. Cr, your hlps
and knees durlng squaLs and deadllfLs.
4*/:?+7.*/' L*,B*+" !M5,"#, 6#A*,# N5,G#,
Cool? 1hose are Lhe very baslcs of reslsLance Lralnlng for lean muscle galns. 8uL, aL
Lhe end of Lhe day Lhey're [usL a Louchlng off polnL, a sLable foundaLlon. Cnce you
geL lnLo lL, rellsh ln Lhe [ourney because LhaL's whaL lL's all abouL. Ln[oy!