The following tips will help you to gain lean muscle.
1. More big lifts
If you want to gain more lean muscle, you will need to focus more on big lifts. Compound movements are always better for building more muscle efficiently. Such compound movements include squats, overhead presses, deadlifts and pullups among others. When you add more weight while doing this compound exercises, it will help you to gain more muscle to your body even during the same exercises.
2. Increase your training frequency
If you want to maintain your muscles, visiting your gym two times a week is okay but if you want to add more muscles, than you will need to increase your frequency. You will need to train at least 4 to 5 times per week. The duration of the sessions may vary. Your training is like a stimulus to your muscles so that you can build more. The more you will stimulate your muscles, the more they will grow.
Going to the gym and exercising should not be the only focus. You should also focus on recovery because recovery is also important in building muscle. During this recovery period, your body and muscles repair itself and growth happen during this period. You need to ensure you are getting the right nutrition at the right point of time. You should sleep for the required amount of time. It may vary from 6 to 9 hours depending on you. Also try to reduce stress as much as possible. These factors are very crucial and you will need to take care of each and every one of them so that during the recovery period your body and muscle are able to recover themselves and at the same time add more muscles to your body.
4. Keep changing your strength qualities
Your body adapts to situations and that's why you need to vary the strength qualities. In general, people go for 8 to 12 reps for different activities. You can keep doing it but after some time may be ineffective. So, it is better to change your set and reps after some time. You can add some lower reps strength exercises for a few weeks and then change it to high reps endurance exercise for the next few weeks. Keep varying the weight you are using while doing the exercises.
When you want to get lean muscles and more muscles, you will need supplements. It is very helpful for people who are trying hard to gain more muscle. It is more essential for hard gainers. Sometimes it may not be possible for you to get all the nutrition from your food. In that case, supplements can provide you with the necessary nutrition and plug the hole. It can also help you to improve your performance. Creating, multivitamins, fish oil and shakes are essential for you because they will provide you with strength and help you with performance and recovery. Especially if you have not tried any supplement, probably this the time to try them out and find the benefits they have to offer you. But do not completely depend on them. Like the name suggests, they are supplements and they should be used for adding more nutrients besides what you are getting from your regular food.
6. Find a good training environment
find the right gym for you because your training environment will decide a lot about whether you will be able to build muscle and get lean muscle or not. The place should be good for your goal and it needs some like-minded people in the training environment. Proper motivation will come from the right training environment.