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13 Tips on putting Lean Muscle Tissues

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1. Resistance training is the most effective strategy on building lean tissues. A 3 times weekly workout, focusing on major muscle groups (legs, back, chest, shoulders and arms) is all one needs to stimulate hypertrophy (growth of muscles).
2. The choice of exercise is important. Compound movements (squats, bench presses etc.) are better than isolation movements (flyes, leg extension etc) for maximum growth. Isolation movements are excellent for sculpting / refining purpose only.
3. Always use free weights over machines if choice is available.
4. Always use proper techniques. Slow and controlled movements are the best.
5. Don't overtrain. An hour of workout is more than enough for 99% of you. Any more, you are risking overtraining, which could slow you down in progress.
6. Eat 5-6 small frequent meals consisting of protein, carbohydrates and little fat. Smaller meals are easier to digest and absorbed by the body, and less tenancy to store the excess as fat. 
7. Eat sufficient protein. 0.8g - 1.5g per pound of bodyweight is a good guide. Weight training is actually a muscle damaging process. Without sufficient protein, one can't effectively rebuild the damaged muscle tissues.
8. Eat sufficient carbohydrate. Without enough carbs, you will feel weak and can't workout effectively for best gains. Choose High GI foods over Low GI foods before workout, and High GI food after workout ⦣128;“ for quick recovery.
9. Get adequate rest. 8 hours of uninterrupted sleep is a minimum.
10. Supplement your diet only if you have to. If you suspect that you are not getting enough nutrients and calories in your diet (because you are always on the go type), consider supplementing your diet with vitamins/minerals or protein or meal replacement. That said, always try your very best to eat a balanced diet first.
11. Never use drugs, growth hormones or other synthetic means to reach your goal faster. It will harm you eventually.
12. Stay focused and be purposeful. Set a goal and stick to it. You will, no doubt, experienced set backs here and there. But if you persevere and don't lose track of your goal, you will be successful.
13. Find a partner. A training partner is invaluable in giving you physical and mental support. If his/her goal is similar to yours, you have very good match