Tips for Adding Lean Muscle Mass


Build Muscle Fast Pro Body Building Secrets Build Lean Muscle

Video taken from the channel: provensolutionsnow



Video taken from the channel: Rich Piana


Building Lean Mass: How to Build Muscle | Pure Health Ep. 12

Video taken from the channel: AlrightTV


The Secret Code to Building Muscle & Staying Lean

Video taken from the channel: Kinobody


3 Killer Secrets To Decrease Body Fat, & Build Lean Muscle

Video taken from the channel: Nikkiey Stott


How to Build Muscle, According to Science

Video taken from the channel: Seeker


What I Eat To Lean Bulk (Build Lean Muscle)

Video taken from the channel: Uzoma Obilor

slows age-related muscle loss “Weight training truly is the fountain of youth when it comes to keeping your body healthy,” explains Allison Jackson, a certified personal trainer. “As we age, we. Lifestyle Lift Three Days a Week for 30 Minutes. But don’t just start lifting randomly. Check in with a Snap Fitness trainer first. Rest.

This is almost as important as lifting. Make sure you give yourself a day in between sessions to give your muscles The Goal Is To Fail. Muscle fatigue is the. Lift more each time – Lean muscle is gained by pushing your muscles just past their limit and allowing them to recover.

Lifting just a little more each workout will make a rapid difference in your lean muscle mass. (Think about Milo and the Bull) Get enough Protein – This is essential for replenishing and repairing your muscles. The points are as follows: 1) Use heavier weight than the last workout for the same exercise for the same amount of repetitions and same rest 2) Use the same weight as your last workout for the same exercise but for more repetitions using the same rest periods; 3) Use the same amount of weight. Sick of not knowing what to do i the gym, or how to build a defined physique? It’s taken me more than 8 years to add over 60 pounds of lean muscle.

I don’t want you to spend anywhere near that. Eating a diet based on whole foods and hitting the gym regularly are the two most important factors in trimming fat and gaining muscle, but. Blood flow increases nutrient delivery to your muscles.

Nutrient delivery helps your body repair, recover and grow lean mass. Cardio also helps your body burn fuel more efficiently. Whether it is high intensity or low intensity cardio, do it to stay healthy, lean and very muscular and sexy!Yes, biceps curls are fun, but if you want to put on muscle, you have to do more to challenge your body. And one key to doing that, says Samuel, is working through so-called “multi-joint”.

If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods. Here are 26. Not only do you need to get plenty of lean protein, healthy fats, and complex carbs, you need to eat them at the right times of the day. The most important nutrients to consider here are carbohydrates, the “double-edged” sword of the physique world.

You need carbs to fuel high-intensity workouts and replenish muscle glycogen.

List of related literature:

You can do several things to pack on lean muscle.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

To begin with, the very phrase “muscle building”

“Bodies Out of Bounds: Fatness and Transgression” by Jana Evans Braziel, Kathleen LeBesco
from Bodies Out of Bounds: Fatness and Transgression
by Jana Evans Braziel, Kathleen LeBesco
University of California Press, 2001

This is not the type of advice you typically read in muscle magazines.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

Another effective way to build lean muscles is by incorporating a few days of moderate carbloading per week and cycle these moderate-carb days with the previously mentioned high-fat days.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

When you combine exercise with the foods that most promote lean muscle growth, the ones that keep you full, and the ones that give your body a well-balanced supply of nutrients, you’ll be in the sweet spot, doing what this plan is all about.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Lifting weights three times a week will stimulate the muscles to enlarge and adding snacks such as milkshakes and peanut butter sandwiches will provide the energy and protein needed to support muscle growth (see Chapter 13).

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

I finally decided that it was time to get educated—to throw the magazines away, get off the forums, and learn the actual physiology of muscle growth and fat loss to figure out what it takes to build a muscular, lean, and strong body.

“The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy” by Michael Matthews
from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy
by Michael Matthews
Createspace Independent Pub, 2012

Contrary to what you might read in advertisements, standard foods rich in high-quality protein (dairy, fish, eggs, meats, soy), along with regular exercise, can help you achieve muscle growth.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Just remember that if you want to develop lean

“Flat Belly Diet!” by Liz Vaccariello, Cynthia Sass, David L. Katz
from Flat Belly Diet!
by Liz Vaccariello, Cynthia Sass, David L. Katz
Rodale Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I know you main goal is to create muscle and get huge. but i always wonder how you make to stay lean with that much of food and carbs i would have a big belly

  • @ 4:36, Not sure how the math works on muscle loss but 1-2% per year loss starting at around age 30 and having only losing 20-30% of your peak muscle by the time your 70 doesn’t seem to add up.

  • Damn bro i really need this gym to open but imma start eating right and doing bodyweight exercises in the mean time but what advice could you give me? Im only 15 and a half but i somewhat in shape but im motivated to get to your level someday

  • Eu assisti um vídeo falando sobre você no canal do coach Rubens, e vim no seu canal para conhecer um pouco sobre você
    Vc é um ícone do bodybuilding natural,parabéns, você se tornou uma grande inspiração para mim

  • dam you could wash the meat before though. I saw your face when opened the pack so obviously it smells. Wash with lime or vinegar or even just water.

  • Please go to the hairdresser. The hairstyle where you have been wearing for x years doesn’t suit you at all. Who only advised or advised you on this ugly haircut / hair style?

  • President Trump is the best President in many year. Obama was a traitor and the if. He took all of our (the taxpayers) money $5000,000 and gave it to Iran to use to fight against us. All the other Presidents coward down to Russia, China, and Iran but President Trump has the gumption to stand up for America and us the people. President Trump for 2020 through 2024.

  • So the key is to aim for 4-6 meals everyday, and eat protein dense meals. Questions: How often do you work out? When do you work out in between meals? After breakfast before lunch? Did you lift heavier to make your muscles grow bigger? How did you grow your muscles and shred? Sorry if this is too much. I just really wanna learn.

  • Thanks for this awesome video! I recently subscribed to your channel and you make very helpful and informational videos. Keep it up!:)

  • 16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.

    17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.

    18 He that believeth on him is not condemned: but he that believeth not is condemned already, because he hath not believed in the name of the only begotten Son of God.
    John 3:16-18
    Have a wonderful day.

  • I was excited by the title then disappointed by the content. The world of exercise science is light years beyond this video’s content. I was hoping to hear about mTor pathway discoveries, new hormonal influence knowledge, resistance training study data, anything that was actually scientific regarding muscular hypertrophy.
    Not all of us nerds with a doctorate push pencils all day, some of us bench 300 lbs in our spare time and love this stuff. I would LOVE a reboot attempt at this video, maybe start with Jeff Nippard as a launch pad to assimilate data.

  • It’s still shock me just how many people do not know about Custokebon Secrets although many people with it. Thanks to my mate who told me about this. I’ve lost lots of fat.

  • I’m at 61kg (134pounds) and 175 cm (5’9) so very low weight but still it looks like I have alot of fat.. I would guess 20% body fat. I would really like to drop it but I’m afraid I would look like a skeleton because if I go down to 12% body fat then I’m at 55kg (121 pounds) or something and thats crazy low… So far I’ve gone to the gym for 7 months and been at maintenance kcal but not building like much muscle at all, still pretty weak so thats why. But still its the classic skinny fat problem, cut it off or try to lean bulk some muscle before to gain some muscle weight and get stronger?

  • *uck *ou I’m immortal I do not age, plus you don’t mention what training does to your body, you can be in better shape at 50 then at 20 if you train harder then you did in your 20s your potential peak is lower but your max fitness/strength peak can be higher with harder work

  • Hey Greg… it’s Pete from Montana.  Another great video friend.  As you know I am doing the warrior shredding program and today marks 2 weeks since starting intermittent fasting and your warrior shredding program.  As of yesterday I have dropped 14 lbs in 2 weeks… Started at 286 and weighed in yesterday at 272.  That is averaging a pound a day man! And my strength is increasing with every lift.. I am tracking everything in my notebook and I can lift more each time… Just wanted to keep you updated…. thanks for everything… update you soon!  Pete

  • Hello there, I want to know if Custokebon Secrets, will work for me? I notice lots of people keep on speaking about this popular weight loss secrets.

  • Im strugling on increasing my weighted chin-ups it has gone up the last 3 months but now i’m stuck on 88 pounds chains + my bodyweight 198 pounds. I’ll do 3 sets of 5 reps with it and cant get no more reps or chains.

  • Man if I loose anymore muscle I’ll vanish. Why is it soooooo hard to keep it on. Goddamn, people trying to loose weight and I’m here trying to keep it on.

  • Hey! Thanks for this helpful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (just search it on google), but I’m not sure if it is good. Have you considered Custokebon Secrets? I’ve heard several extraordinary things about it and my mate lost crazy amounts of weight with it, but she refuses to tell me:(

  • Anybody tried the Custokebon Secrets (look on google search engine)? I have heard numerous awesome things about this popular weight loss secrets.

  • Does Custokebon Secrets really work? I notice a lot of people keep on talking about Custokebon Secrets. But Im uncertain if it’s good enough to lost a lot of fat.

  • Guys. lost crazy amounts of weight doesn’t need to be hard (I used to feel it did). I will give you some advice now. Get a popular diet plan program called Custokebon Secrets (do a google search). Thanks to it I’ve lost a ton of weight. I probably should not even be talking about it cause I don’t want a bunch of other guys out there running the same game but whatever. I’m just simply in a great mood right now so I’ll share the wealth haha.

  • Do anybody know about Custokebon Secrets? Does it really work? I hear lots of people lost their fat with this popular lose weight diet plan.

  • Loss of muscle mass because of aging assumes that you ever reached your peak. I started exercising at 4o, and I got a lot stronger. And I’m still getting stronger.

  • Hey Greg, I’m doing the warrior shredding program, tracking lifts and doing IF. Got the CAM program and was wondering if I should cut out the abs on workout A and C of the warrior cuz that would be 5 days of abs? Loving the content, thanks man!

  • Hey Greg! 
    I think a great video for you to do would be for college guys. Like how to deal with the bad quality and unhealthy meals in college. or the best way possible to stay in great shape in college and just things like that. Thanks man!

  • Is the loss of connection to fast-twitch fibres the reason I feel like I don’t have any “Push” up hills when running now I am in my late 30s?

  • If you are looking to bulk up, you should Google the term “Aston Muscle Ripper”. You are bound to end up getting the muscles you should have.

  • Youtube recommended the “glass video” found it interesting..and have since been going back between videos.

    This video inparticular, has me craving videos in similar format and depth to this, for various health conditions. From the common to uncommon, from serious and life threatening to the less serious and otherwise debilitating ones.

    I never realised just how much this stuff interests me, until now.

  • I wish we could bring eternal youth to humans by genetic modification to our embryos.
    Why is that not a reality by now with CRISPR��

  • If you wish to lose weight, you need to search Custokebon Secrets on the google search engine. They will make it easier to get the shape you deserve.

  • There is a HUGE difference between cooking seasoned meat and unseasoned meat. You probably never had any real home cooked meal then. Sad ����

  • I was gonna say my hardest lift to get stronger in is overhead press, but then you said the same thing in the vid as I was typing the comment lmaoo

  • Lol the point of seasoning before you cook it is to cook the seasoning into the meat. Let it marinate into the meat. Get the full flavor. Putting it on at the end when it’s done cooking sounds pointless lol. And I see someone else mentioned it already. But yeah you need to wash the meat off too.

  • “You don’t find a 300lb bench presser that’s lacking chest development”….I’m right here. My chest is awful! I bench over 300 and chest is tiny. So are all my muscles but I’m a big guy so i don’t understand. Why am i so strong but my muscles are so small?

  • Would lifting be a waste of time if you’re just trying to lean down first before trying to build muscle? I feel like I’m wasting my time in the gym lifting when I’m always in a calorie deficit

  • Do natural popular fat burn methods like Custokebon Secrets really work and if so, how effective are they? We have noticed several awesome things about this popular lose weight diet plan.

  • Can I get abs JUST tracking calories?

    Every 5lbs I lose I drop 100 calories off my daily goal to curb any plateuing.

    I started out at 1900, Im down to 1700 now… My weight is continuing to drop and I am getting leaner in the mirror (got a 2 1/2 pack lol)… Not full abs yet though… Im just wondering if I just need to keep going to get there or this will eventually not work. Thanks

  • why does this guy talk like a frat boy douchebag? I also don’t know why anybody would purchase his book when all that information, all those recipes are on the internet for free.

  • Said this before n i’ll say it again; there’s a reason why ur videos get single digit dislikes because u talk no nonsense and its top stuff! I bought the warrior shredding programme btw guys!

  • Hey greg I have like the worst chest ever in the middle I can never get it to pop out but the sides they look normal how can I get my and inner chest to really pop?

  • I notice a lot of people keep on talking about Custokebon Secrets (google search it). But I’m uncertain if it’s good. Have you ever tried using this popular diet plan?

  • Greg,
    I have been working out for a year or so as of now and have gained decent muscle but have been unable to lose the fat.  I have been intermittent fasting in a 200ish calorie deficit (calculated on IIFYM) now for about a month and a half and have been strength training with the Stronglifts 5×5 program.  Again muscle is going up but fat doesn’t want to leave its home on my stomach. What am I doing wrong!
    Any advice from anyone is greatly appreciated

  • Sir.i have low creatinine level and im 29 and underweight.what should i do to gain healthy weight…what is reason of low creatinine.and how it can b improved.

  • Hi I have a few questions regarding IF.
    1) Does having whey protein count after workouts in the A.M count as breaking a fast?
    2. Is sugar really bad for coffee??
    Started IF yesterday and already feeling lighter and sharper,looking forward to future benefits!

  • hey greg, very good point. i have a beginner question. i’d appreciate an answer from anyone more advanced:

    i am right-handed. i noticed my right arm can lift 5 pounds heavier than my left arm on presses and curls. it also does not get fatigued as fast. my limiting factor right now in my dumb bell and overhead presses is that my left triceps gives up way before my right one does so. if i continue with just the right, it can usually continue for another 2 reps. how do i tackle this? do i concentrate on the left to let it catch up with the right, or just let the left dictate my max weight (a disservice to my right i think)? the last thing i want is have an imbalanced growth and look. thanks in advance for any replies.

  • I have learn nothing beside side effect..this video made me more sad..this is not the kind of video im expecting..always the worst case scenario in your videos.

  • Hey Greg, been lifting for about a year. Sitting at about 14% bf with decent beginner muscleam I best to do warrior shredding or jump on the Greek god? Really like your stuff man

  • Warrior shredding for a month now took my chins from 20-30 lbs incline from 60-75, shoulder press from 95-115 slow but steady progress. Do you recommend refeed days on workout days or maybe before/ after workout days. Or does it not matter.

  • When it comes to eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diet plans undoubtedly are a danger for your health, especially ones that seriously limit your everyday nutritionary intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. It is best to check out Custokebon Secrets on the google search engine as it isn’t just another fad diet where you starve yourself.

  • Greek god for 6 weeks and I took my chins from 15 to 55 & overhead press from 95 to 130. All my lifts went up but these 2 were my weakest body parts. Pretty sweet! Just starting AFL to lean down for a pool party and I’m still eating great meals and having a blast.

  • He’s right it’s all about the hard work. In all my life of training the best I ever was was when I trained my ass off two times a day.

  • Love your videos man. I used to watch a ton of fitness videos and would constantly get conflicting information. Now I just watch yours and in less than three weeks I am seeing progress.

  • I know there’s a lot of tools and videos out there about this, but I really trust your judgement on the matter, could you do a video on how to figure out your proper caloric intake? I saw your macro ratio video which actually has helped me a lot, not being so desperate on looking under a rock to get more protein, and my lifts have had no issues on going up, thanks!

  • Awesome video Greg straight to the point! Yes. Please do a video on the Shoulder Press. Surprisingly, I haven’t been able to hit a single PR on it since I started the Greek God program a month ago! Cheers:)

  • The most I struggle with are back exercises. Is there a good way at progressing in chin ups and pull ups? I can dip with 45lb no problem. But can’t seem to do many more than 5 bodyweight pullups or chin ups, forget adding weight. I can do 150lb on lat pulldown machine for 6 reps as well. Currently 5’11 184 lb, trying to lean up with intermittent fasting. Would you see an imbalance there? Trying to decide whether to add more back exercises. I have a 3 day split in a reverse pyramid style similar to leangains.

  • Hi Greg,
    Commenting from Scotland here! i think a great video for you to do would be what night shift workers should do when it comes to fasting, as here in Scotland right now it’s almost 5 in the morning and I am working. I think this would apply to a lot of your subscribers and be very useful to many of them.

  • Can you fast while you’re asleep/ does it count as int. Fasting when you sleep for 8 hours and wait 4 more hours to eat breakfast @Kinobody

  • Hey guys! This video kind of says it all. Building muscle is simple, like really simple. The best workout program is the one that allows you to make consistent strength gains on your key movements. If you’re adding weight to the bar (with proper form and in the 4-10 rep range), invariably, you’ll be gaining lean mass. If you enjoyed the video, hit the like button. It helps a lot! And if you want to share it along, that would be super cool too. For those of you that are looking for a full blown course to follow to gain strength and build muscle… The Greek God Program is fucking awesome! You can check it out here

  • Anyone tried the Fenoboci Diet Plan? I have heard some extraordinary things about it and my sister lost crazy amounts of weight with Fenoboci Diet Plan (google search it).

  • i eat tofu and roasted soy as a protien Source and also you have told that soy protien is the best protien source, what do you suggest sir, waiting for your reply.  

  • all dislike these kind of videos wich clickbait so we wont get fooled next time, i watched half a video and didnt got a single word about how to build muscle

  • It would be a shame if you did not build muscle when these normal people get ripped so easily using Atomic Max Muscle (check it out on Google).

  • Ahahah ahahahaha ahahaha. Steroids are not the answer. You don’t come close to looking like this lying fk without taking insane levels of gear. STFU

  • Sleep 10 hours and eat 12 meals ��. So 12 meals in 14 hours. You’d have to be one of those guys who eats a protein bar and calls it a meal ��

  • Oh look its Rich “PMMA” Piana, telling us his “secret to getting big”….such a fraud….half-truth liar that all you sheep believed. His “physique” is the most unnatural blob of crap ive ever seen. Literally he had a doctor in mexico inject his muscles with liquid glass gel and he had you folks thinking he was the “most honest guy in the industry”…LOL! and thnking he made money “daytrading” LOLOLOL! Rich loved to talk about his succesful daytrading and his MMA aspirations. lol. what a joke.

  • To build muscle mass do Doggcrapp or german volume training, or rotate. Find a variation that works for you. I recorded my own video on Doggcrapp you can watch below

    The best workout for muscle mass out there

  • 2h30 workout
    10h sleeping
    12 meals a day; for simplicity let’s say it takes you 15 minutes to eat and clean it up, I assume the food is already cooked, that’s 3h of just eating
    we have left 8h30, if you are working 8h a day you better do that commute quick boy

    see? doable

  • It depends on what kind of physique you are going for. For me i think what personally work best to be Lean & strong at 190-200 Lbs is 2 large healthy meals a day with a whey shake & some fruits as a mid day snack. As for they workouts i would say 5-6 times a week for around 1hr15-1hr30 each time, and sleeping about 6-7 hr daily.

  • “You can never do too much”. You see these guys every day. They wanna be big,they wanna be strong but their candy bitch asses don’t wanna put in the work. 1 hour into a workout and they think they’re done. That’s why these little bitches get nowhere. Quitting before the work starts. Fck that. You work out before you work out,and then you work out some more. Listen,you wanna grow? Ok,you HAVE TO be pumping iron 6 days a week,3 hours a day and focus on each rep,max the weight and drop it each set. Simple as that. Exert your god damned self in every rep. Look at yourself in the mirror 3 weeks in and appreciate your accomplishments.

  • To say steroids have noting to do with it haha everyone has google look up what a steroid does to the body on a molecular level. Lol it helps you burn fat put on lean muscle mass. I love you but fuck you dawg lol ��

  • Thank you rich.
    Hard work effort in anything in life will get you there… hard work goals… to reach them u put in hard work period!!

  • mannnn rip rich but dam.. the secret is fucking drugs! then the food and work.. you dont do the drugs.. the food wont matter and work., your body stops its own muscle growth.. i mean sure you can build a nice body.. but nothing like any body builder.. or even model for the matter… is what it is.. drugs..

  • I work out 4 days a week, (about 1.5 hours each) eat about 4 meals a day.
    take some steroids offcourse.
    And i have very good results.
    So my schedule is good enough for me.

  • I miss this dude so Much, was the most open real honest person about what he done…most of all the best motivator for myself, world is at a great loss❤

  • 11-24-19 306am cst someone shouldve showed this guy the secret of “not killing themselves” this guy killed himself thru abuse of anabolic steroids and hardcore street drugs very poor example for young bodybuilders everywhere.

  • Actually I wanted to write a joke that steroid is the only way to get big.

    But, since he mentioned that hard work is required for both of steroid and natural body builders, I changed my opinion.

    Yes, by mentioning steroid, he is an honest person. I respect him.

  • very good advice, whether you love him or hate him you cannot deny this. He may have been an idiot for taking so many steroids, but he is very truthful and has helped lots of people. Rest in peace bro

  • Great vid!!

    So ur s saying in order to build strength is so more reps rather then adding weights to the bar? I might have gotten it wrong. Please fill me in.


    Guys I im on the Greek god program for a month now. And I’m seeing great results so far. Started IF

  • Better I’ll do dumbbells while I’m sleeping in my bed it’s the best possible scenario to get ducking big and every night sleeping I’ll left more

  • It’s easy to eat 7 meals a day and work out hours on end when you’re rich and don’t have to work! And regardless of what anyone says, you’ll never look like a body builder without doing what they do, STEROIDS!!!

  • Bo Jackson was a f**** animal, he played two professional sports baseball and football and was great at both. He ate one meal a day