To increase lean body mass quickly, you should aim for progressive overload in your strength training exercises. This means gradually increasing the weight or resistance you are using over time. A good way to do this is by using a workout program that has a clear progression and periodization. Aim for compound exercises like squats, deadlifts, bench press, and rows.

In addition to strength training, make sure to include cardio exercises in your routine. Aerobic exercises like running, cycling, or swimming can help increase your overall calorie burn, which can help with muscle growth.

As I mentioned earlier, eating a diet that is high in protein is crucial for muscle growth. Aim to consume at least 1 gram of protein per pound of body weight per day. Good sources of protein include lean meats, fish, eggs, dairy, and legumes.

Ensure you are getting enough rest and recovery time, sleep is vital for muscle growth. Aim for 7-9 hours of sleep per night. Additionally, managing stress levels is also important for muscle growth, try doing yoga, meditation or taking a walk.

Finally, it’s important to consult with a professional trainer and/or a dietitian to create a personalized plan that takes into account your individual needs and goals.

Here are some tips to help you increase lean body mass quickly

Progressive overload

Gradually increase the weight or resistance you are using in your strength training exercises to stimulate muscle growth.

Compound exercises

Focus on compound exercises like squats, deadlifts, bench press, and rows as they target multiple muscle groups at once and can help you build muscle faster.

Cardio

Incorporate cardio exercises like running, cycling, or swimming in your routine to increase your overall calorie burn and support muscle growth.

Protein

Consume at least 1 gram of protein per pound of bodyweight per day to support muscle growth and recovery. Good sources of protein include lean meats, fish, eggs, dairy, and legumes.

Sleep

Aim for 7-9 hours of sleep per night. Sleep is essential for muscle growth and recovery.

Stress management

Try to manage your stress levels through activities like yoga, meditation, or taking a walk.

Personalized plan

Consult with a professional trainer and/or a dietitian to create a personalized plan that takes into account your individual needs and goals.

Consistency

Consistency is key, stay consistent with your training and nutrition plan, and give your body time to adapt and grow.

Patience

Muscle growth takes time and patience, don’t get discouraged if you don’t see results right away.

Monitor progress

Keep track of your progress by taking measurements, tracking your weight, and taking progress photos. This will help you stay motivated and make adjustments to your plan as needed.

Supplements

Consider taking supplements like whey protein, creatine, and beta-alanine to help support muscle growth and recovery. However, it is important to consult with a healthcare professional before starting any supplement regimen.

Hydration

Stay hydrated throughout the day to help support muscle growth and recovery. Aim for at least 8-10 cups of water per day.

Warm-up

Make sure to properly warm-up before starting your strength training exercises. This can help prevent injury and improve performance.

Recovery

Allow sufficient time for recovery between strength training sessions, as muscles need time to repair and grow.

Variety

Mix up your workout routine by incorporating different exercises, rep ranges, and sets to keep your muscles stimulated and prevent plateaus.

Consider hiring a personal trainer

A personal trainer can help you create a workout program that is tailored to your specific needs and goals, and can also provide guidance, motivation, and accountability.

Stay consistent with your nutrition

Eating a consistent, balanced diet that is rich in essential vitamins and minerals can help support muscle growth and recovery.

Monitor your progress regularly

Keep track of your progress by measuring your body composition and taking progress photos, this will help you adjust your program as needed to achieve your goals.

Rest days

Make sure to schedule rest days into your workout routine, this will give your body time to recover and grow.

Stay positive

Remember that muscle growth takes time, be patient, and stay motivated by setting realistic goals and tracking your progress.