How to gain lean muscle mass

Cardio gets your blood flowing so that your muscles are receiving more oxygen, therefore promoting muscle growth. The workout itself and the often one should work differs on the individual, however it is best to stick with strength training 3 times a week and one day of light, 3 days of cardio. Another suggestion is that you shouldn’t do cardio before your strength training session if you do choose to do them on the same day. This will likely fatigue your muscles and you could end up with bad form and increase risk of injury.

What to consume

When you are trying to gain muscle mass then make sure you track  what and when you eat. "Muscle requires the right amount of nutrients to grow. That includes protein, carbs, and fat," says Lisa Avellino, director of fitness at NY Health & Wellness. And keeping a food diary can minimize guesswork and measure your results.

Here are some great proteins:  Chicken breast, eggs, quinoa, buckwheat, or soybeans, nuts. Also, make sure to  drink half of your body weight in ounces of water daily so that your muscles stay hydrated and saturated. 

Eating more carbohydrates at breakfast and immediately after your workout can help maximize muscle recovery (carbs are super important for your workouts), as well. Your body has a short window post-workout to restore, so try for a liquid carbohydrate and protein drink to help replenish glycogen stores. This can help with muscle recovery, increase lean muscle gains, and increase human growth hormone levels.

Workout Regime

If you are trying to gain some muscle mass, then lifts such as squats, deadlifts, overhead presses, and pullups use a lot of muscle and deliver a lot of mass-building benefits which are very effective. Right now, with the quarantine it might be hard to gain access to barbell or weight lifting machines. However, you can still do varieties of homework and simply add body weight. For example, if you have a pull-up bar, you can add some weight on your legs, with push ups simply add some weight on top of you. These will help your workout become closer to a weightlifting type of workout in order to push your muscle more. 

Supplement

The type of supplement you should take really depends on your needs and what type of body and the goal you are aiming for. If you are the type to gain weight easily, then is it best to take plant based protein supplements to replace a meal and reduce your carb and calorie intake. Pea protein would be a great supplement. Also, vitamins, fish oil, and a variety of protein will help with gains. And with different proteins, it’s also about amino acids L-Arginine, L-Ornithine, L-Lysine.

Source: https://www.shape.com/fitness/tips/best-way-gain-lean-muscle

https://www.muscleandfitness.com/workouts/workout-tips/11-training-tips-gaining-lean-muscle/