5 Steps to building lean, powerful muscle

1. Hit the gym, and when you're there push yourself. Don't waste all of your time and energy on running and/or cardio. This is good for a warm up, but focus 80% of your routine on lifting weights. Do a 5 minute run followed by 5-10 minutes of stretching, and then get into your lifting. Do 7-9 reps at 70-80% of your max for 3 sets for each different lift. Take a minute between each set and get a sip of water.

2. When lifting, concentrate on going slower as you go through the eccentric motion of the lift (the motion where the muscle you are targeting is getting longer). For example, during a bicep curl go slower as you release the weight down than when you brought the weight up toward your bicep.

3. Eat...A lot. When bulking up, you need to make sure that you are in a positive calorie intake for the day. Working out burns a lot of calories so not only do you need to eat to satisfy your normal daily intake, but you need to replace the extra calories burned during your workout, plus take in extra calories for building the muscle. Concentrate on a diet that takes in 1-2 grams of proetin and 2-3 grams of carbohydrates for every pound of body weight. Make sure to eat within an hour of working out as this is the time when your muscles will absorb the most glucose to replenish the stores that it lost during the workout. Glucose, or glycogen as it is called when it is stored in your muscle, is the main fuel that your muscles use for energy. For this post workout meal stick to the 1:3 or 2:3 ratio of protein to carbs.

4. Drink plenty of water. Water is essential to proper nourishment and is quickly diminished by your body when you are on an intense workout routine. Make sure to drink enough water so that throughout the day your urine has only a slight yellow tint to it, if not almost clear. Also make sure your electrolyte levels are where they need to be. Gatorade and powerade both are electrolyte replacement beverages that can be used during or after your workout to maintain these levels.

5. Avoid excessive alcohol consumption and get enough rest. Alcohol dehydrates you and if you are trying to nourish your muscles after a workout this is not what they need. Rest is very important because during sleep your body goes into recovery mode. On top of this, the highest release of growth hormone comes while you are asleep.