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Read on to discover some bulking tips (read this guide for a more in-depth look at bulking effectively) that will help you to gain lean muscle with minimum fat gains. If you're interested in the science of diet and exercise and want to read up on the latest research, I highly recommend you check out my book The Science of Diet and Exercise. The Myth Behind Supplements: Supplements are actually just another form of bodybuilding training and conditioning. You are essentially gaining more muscle using a high volume of work than when you're just lifting weights. And although you can get some fantastic nutrition that actually works to increase your muscle gains when you go to the gym, the problem with supplements is there are not a lot of studies performed to test the effectiveness of supplements. The truth is if you're trying to gain lean muscles with minimal fat gains, you are just as likely to get ripped and strong using muscle-building diet and training with supplements. 1. The Rope-assisted Back Squat The back squat is one of the most effective leg exercises. Unfortunately, there isn't much research to show that you need to be performing it to gain muscle. It has been hypothesized that people who benchpress a ton do better on a training program that involves resistance training. But if you're simply looking for a leaner body for your Instagram photos, I'd suggest you stick with squats. And I'd also suggest you avoid using steroids. 2. The Deadlift Now if you're thinking "but Deadlifts are one thing, and I just want to see my legs!", don't worry. It's not that you want your legs to look lean. You want to create a lean silhouette so your Instagram bio gets to shine. But Deadlifts are definitely one of the most effective and most popular muscle building exercises in the gym. You may be able to get some great benefits from Deadlifts if you are trying to create a lean and muscular physique but I'm not sure you're really going to gain anything. That's because in order to gain any positive outcome, you must do heavy weights for a long period of time. 3. The Squat The squat is a good exercise for developing muscle by lengthening the muscles fibers. It also improves flexibility by putting more pressure on your joints. And while it's not recommended, you can get some great results using a variation of the Squat in which you're using a wide stance. 4. The Leg Press Also popular and more effective than the Squat is leg presses. Related Article:

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