Lean muscle building is all about building a sharp physique, where, instead of bulking, the focus lies on shaping the body.

You dont need a strict regimen to build a lean body, just doing strength training diligently for 20 minutes is enough to give you the desired results. Just choose the exercises that suit you the best, and then follow the routine.

Here is a complete guide to help you build lean muscles.

Tips and tricks to grow lean muscle without bulking

If you have decided to build a lean body, then first select two or three workout routines to do per week. Lifting, power yoga, HIIT training, and bodyweight exercises are some effective routines to choose from.

You dont need a gym and equipment for strength training, doing light movements with more repetitions is as effective. Just keep on doing exercises till your muscles (or lungs) give out.

Exercises to focus on for lean muscle building:

• Strength training involves two types of exercises, isotonic, which maintain muscle tension throughout the movement, and isometric, which maintain length by holding the body in one position.
• Compound exercises like burpees, side-plank rotations, and mountain climbers act as a cardio routine and increase your heart rate.
• Other effective exercises include step-ups, chair squats, and chin-ups.

Building lean muscles provides the following benefits:

• Lowering blood pressure
• Reducing cholesterol
• Improving balance
• Enhancing flexibility
• Safeguarding bone health
• Regulate body weight
• Reduce pain
• Reduce the risk of injury
• Lowering the risk of developing cardiovascular diseases
• Slows muscle loss related to ageing

Foods to eat while building muscle:

• Eggs
• Greek yoghurt
• Oatmeal
• Nuts Edamame
• Fish (Salmon/Tuna)
• Chicken breast
• Cottage cheese
• Tofu

8-week maingaining (maintaining + gaining) guide to grow lean muscles

It is a justifiable way to eat and train: eat just 100-200 calories more than prescribed, then follow it with a balanced training program. What it does is it allows you to build muscle without putting on fat.

It is a four-day-a-week program with progressive overload and self-limiting exercises that push your limits without feeling fatigued.

The guide also allows you to eat a protein-rich and carb-rich diet to support muscle growth and provide energy for training. Here is how it works:

• Weeks 1-2: Build a foundation by gradually increasing calories for muscle growth and performing two reps in reserve (RIR) each set to challenge muscles.
• Weeks 3-5: Reach failure on the last set during your heavy days.
• Weeks 6-8: Now that you are a pro, repeat everything from weeks 1-2, but increase the intensity. 

Do you have what it takes to follow this guide to build lean muscle or not?

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Written by

Ruwa Javed

Edited by

Oajaswini Prabhu