{"id":13559,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=13559"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"how-to-build-lean-muscle-mass","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-build-lean-muscle-mass\/","title":{"rendered":"How to build lean muscle mass"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">The best way to build lean muscle: how does it work?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2026think 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\u2019t be pleasant, but over time, the body will remember that stressor and the next time we perform it it won\u2019t have the same impact.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s relate it to hill training\u2026if you start to include hill climbs on your cycling routes and it\u2019s 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\u2019ll 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\u2019t feel as difficult<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also enlist the help of <\/span><a href=\"https:\/\/www.scienceinsport.com\/shop-by-need\/recovery\"><span style=\"font-weight: 400;\">muscle recovery supplements<\/span><\/a><span style=\"font-weight: 400;\"> to aid repair and recovery after intense sessions. In our powders and bars, you&#8217;ll find they are high in protein alongside other essential ingredients that support your recovery and can speed up your recovery process.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How to build lean muscle for endurance athletes<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019t 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.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Tips to gain lean muscles<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The basics for strength training and how to build lean muscle are as follows:<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">1. Big compound multi-joint movements<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats, deadlifts, overhead press, pull-ups<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2. Accessory lifts follow<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges, step-ups, dips, press ups, rows, horizontal press, vertical press<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3. Sets, reps and rest for strength<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3-5 x 1-5 for 3-5 minutes<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4. Sets, reps and rest for muscle gain<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3-5, 6-12 for 1-2 minutes<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5. Eat adequate protein<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research indicates 1-3g per pound of your body weight can be consumed to maintain and build muscle depending on goal and training status.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">We\u2019re here to help you achieve your lean muscle goals<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.scienceinsport.com\/shop-by-need\/energy\"><span style=\"font-weight: 400;\">energy supplements<\/span><\/a><span style=\"font-weight: 400;\">, including <\/span><span style=\"font-weight: 400;\">energy powders<\/span><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">energy gummies<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>SiS ambassador, Jonny Jacobs, talks us through how a strength program should complement your existing training and add value to your sport through stress and adaptation. <\/p>\n","protected":false},"author":42,"featured_media":13563,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[571],"tags":[],"class_list":["post-13559","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-athletes-partners"],"acf":{"subtitle":"","product_skus":"9000-131372","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2019\/03\/UK-Social-Media-Fuel-Muscle-Mass-MAR2019-1600x500-1.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to build lean muscle mass | Science in Sport<\/title>\n<meta name=\"description\" content=\"Discover our top tips to gain lean muscle and improve your sporting performance with a strength program to complement your existing training.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/author\/sisteam\/\">Science in Sport Team 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