All Articles
All Articles Fuelling Guides Sport Training Tips Athletes Diversity Athlete Insight Series News Uncategorised Recipes Podcast Uncategorized Products & Recipes Videos Product Guides

How to build lean muscle mass

The best thing about building strength for a sport is that you can never be too strong. A lot of people confuse strength and muscle for bodybuilding and this is just not the case. This article takes a closer look at the best way to build lean muscle through a strength program to complement your existing training and add value to your sport through stress and adaptation.

The best way to build lean muscle: how does it work?

What do we mean by this? In the simplest explanation possible, if we apply stress to the body we have to adapt to accommodate it…think fight or flight. We place stress on a muscle through exercise and our body will learn to adapt to accommodate it. Yes initially it won’t be pleasant, but over time, the body will remember that stressor and the next time we perform it it won’t have the same impact.

Let’s relate it to hill training…if you start to include hill climbs on your cycling routes and it’s not something that you are used to then your legs will burn, you will fatigue and it will feel very difficult. Those hills will leave your legs like jelly, your cycling technique will go out the window and you’ll certainly struggle. However, over time your body will adapt to that stress and it will be conditioned to handle that stressor being placed upon it. So next time you ride similar hills, your muscles will be more conditioned to that kind of riding and it won’t feel as difficult

You can also enlist the help of muscle recovery supplements to aid repair and recovery after intense sessions. In our powders and bars, you’ll find they are high in protein alongside other essential ingredients that support your recovery and can speed up your recovery process. 

How to build lean muscle for endurance athletes

Strength training and building lean muscle for endurance athletes can be a scary thought because of the way muscle building is often viewed. Building muscle is hard work and bodybuilders look like they do because they really want to, it hasn’t happened by accident. For endurance athletes, adding strength and conditioning training to your fitness regime is going to provide you with an improved metabolism and injury prevention.

Tips to gain lean muscles

The basics for strength training and how to build lean muscle are as follows:

1. Big compound multi-joint movements

Squats, deadlifts, overhead press, pull-ups

2. Accessory lifts follow

Lunges, step-ups, dips, press ups, rows, horizontal press, vertical press

3. Sets, reps and rest for strength

3-5 x 1-5 for 3-5 minutes

4. Sets, reps and rest for muscle gain

3-5, 6-12 for 1-2 minutes

5. Eat adequate protein 

Research indicates 1-3g per pound of your body weight can be consumed to maintain and build muscle depending on goal and training status.

We’re here to help you achieve your lean muscle goals

The first step to achieving lean muscle mass is to gradually incorporate the steps above into your routine. To help support your body and take your performance to the next level, you can try our specially formulated energy supplements, including energy powders and energy gummies.

Written By

Jonny Jacobs