Muscle Palace

Thursday, May 25, 2017

Try These Two Shoulder Workouts for Mass - Build Big Shoulders Fast




Best Shoulder Workouts for Mass





If you want to build big shoulders fast then you came to the right place. I will show you two mass-building shoulder workouts that will help you to get those 3D boulder shoulders that you always wanted.



This time, I have chosen two workouts for building big shoulders which you should alternate every other week. 


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One of the most important things for a great V-taper is big shoulders and the main mistake that lifters make is doing the same workout over and over and many of them are neglecting one or two shoulders heads. You need to focus on all three heads, front, medial and rear shoulders because if one is lagging you won't have proportional good-looking shoulders that pop from all angles. 





The least neglected shoulders head is probably the front deltoid because there is no lifter that skips chest day and all chest exercises also hit the front head of shoulders. Training only this head can lead to very bad posture and dangerous injuries. By training your back you can decrease the risk of bad posture because it also works your rear delts.



Even that you perform chest and backs workouts there is still one shoulders head that is missing and it would be neglected - the medial head. So, you are still going to need some exercises to hit all three heads and build strong and massive shoulders.




Follow these tips to build big shoulders fast:



1. A lot of heavy barbell and dumbbell pressing (80 - 85% of 1 RM) in the first place.


2. Do more side laterals - it is a great exercise for building up your shoulder muscles. 


3. Perform upright rows with a wide grip which allows you to work the muscles on the outer edges of your shoulders which will help you build wider shoulders.


4. Hit rear shoulders with bent-over lateral raises which is very similar to side lateral raises, but you perform them while bent over.


5. Perform more wide-grip pull ups on your back day which will also work your shoulders along with biceps and back muscles. 


6. Focus on the medium number of reps (8-12) instead of a higher reps number.




Workout A (First Week)


  • Barbell Military Press - 4 sets of 8-12 reps
  • Side Lateral Raises - 4 sets of 10-12 reps
  • Seated Bent-Over Lateral Raises - 3 sets of 10-12 reps
  • Front Dumbbell Raises - 3 sets of 10-12 reps
  • Upright Cable Row - 3 sets of 10-12 reps
  • Reverse Machine Flyes - 3 sets of 10-12 reps



Workout B (Second Week)


  • Dumbbell Shoulder Press - 4 sets of 8-10 reps
  • Wide-Grip Upright Row - 4 sets of 8-10 reps
  • Bent-Over Lateral Raises - 4 sets of 10-12 reps
  • Side Lateral Raises - 3 sets of 10-12 reps
  • One-Arm Side Lateral Raises - 3 sets of 10-12 reps
  • Face Pulls on a Machine - 3 sets of 10-12 reps


Workout for bigger shoulders
Face Pulls






Wednesday, May 24, 2017

Can You Build Muscle with Push-Ups?





Can I Build Muscle with Push Ups





Can we build muscle with a bodyweight exercise like push-up? Are the weights and machines the only way to build muscle mass? 



There are many different opinions about this question, calisthenics fans swear that bodyweight exercises are very effective at muscle building while gym rats claim that without a barbell, dumbbell, and weights it is very hard to gain even two pounds of muscle mass.





Push-ups are probably the oldest exercise that people ever performed and the primary muscles that they work are the chest, shoulders, and triceps. Training these muscle groups is great for developing upper body strength and they also develop your core strength and help with balance which is very necessary for many athletes.




But are push-ups effective at muscle building?


Many bodyweight exercises like pull ups/chin ups, dips and also push-ups are one of the best exercises if you are looking to gain muscle mass. The problem is that you need to give your muscles a reason to grow so by only doing basic push-ups every day you won't make a lot of progress. It will probably give you good results in the first couple of weeks but then when you master this exercises and become able to perform 50 or more push-ups they won't build muscle anymore. 



If you want to continue gaining muscle mass with push ups you need to keep making the exercise more difficult to force the muscles to keep growing and adapting. 



When you master the basic push-ups, try other harder versions of push-ups and when that also become easy for you and your body adapts to it try adding some weight plates on your back to give more resistance to your muscles to force them to adapt to harder exercise which will make them grow.



Gaining muscle mass isn't an easy process, whether you choose to build muscles with bodyweight exercises or by lifting weights. You have to stress your muscles and provide them with the proper nutrients to help them to rebuild and give them good rest to recuperate and grow. Pushing your muscles to grow becomes more difficult over time as your body adapts to the workout, so the best thing that you can do to build muscle mass fast is to always make your workouts more challenging. 




What are the benefits of doing push-ups?


1. Compound movement, target multiple muscle groups

2. No equipment needed and you can do them anywhere

3. Push-ups build core strength

4. Burning a lot of calories

5. Improve your posture

6. Prevent lower back injuries 

7. Higher testosterone levels

8. Strengthen bones, reduce risk of osteoporosis




How to build muscle mass with push ups?


Considering that you are able to do more than 10 regular push ups you can start with 5 sets of 10 push-ups and perform them every other day in the first week. 


Next week, try to add 3 to 5 more push-ups in each set and also perform 5 sets of that number of push-ups.


Continue doing this until you easily do more than 20 push-ups per one set.




1. Try other variations of push-ups


To make your workout harder try some other push-ups variations like diamond push-ups, incline push-ups, decline push-ups, incline and decline diamond push-ups and the hardest - one arm push-ups. 



push ups build muscle mass
Diamond Push-Up




benefits of push ups
Incline Push-Up




push ups benefits
Decline Push-Up



One arm push-up




Try all these push-ups variations to make your workout more challenging and be consistent. Perform every variation for some time until you can do more than 15 push-ups then it is time for the next step.




2. Perform Push-ups with a weighted vest or a weight plate on your back


This is also one of the ways to make your push-ups routine more challenging and more effective for building muscle mass. Weighted vests and weight plates are a great way to add more resistance to your push up. If you don't have an access to weight plates and weighted vests then there is also an alternative - fill your backpack with heavy objects that should equal to 20% of your body weight and wear it while performing your push-ups routine.



If you really follow all these tips and remain consistent every week your push-ups routine could really build some pounds of muscle mass, but of course, you shouldn't forget that one of the main components of muscle building plans is - Diet. You need to be in caloric surplus and consume a proper number of nutrient (proteins, carbs, fats) every day.


More about muscle-building foods and diet you can find in other articles on this site:


20 Foods You Should Eat to Gain Muscle Mass



Diet Tips for Lean Muscle Gain





If you are planning to start lifting weights, or you don't feel that you are getting results by doing push ups you can check out many other workout programs and muscle building tips on this website:



How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy



Try Reg Park's 5x5 Workout Program to Gain Strength and Muscle Mass






Saturday, May 20, 2017

Anthony Joshua's Workout - Get Big and Strong Like a Famous Boxer




Anthony Joshua Workout

Anthony Joshua Training RoutineAnthony Joshua Workout






Anthony Joshua, 26-year old and the very gifted boxer is one of those very rare talents that comes along once in a generation. He has set himself apart from other boxers by making himself one of the strongest and fastest boxers ever. When you look at the physique of this talented boxer you can see that he has very aesthetically pleasing and muscular body. That is a result of his clean diet and hard training. 




Even he really looks like a professional bodybuilder, his training differs a lot from training routines of IFBB pros. Anthony Joshua says that much of his work relies on bodyweight resistance training. He also employs many exercises that hit multiple muscle groups. As a boxer who aim to gain more strength and explosiveness, he doesn't waste his time on isolation exercises.




Joshua combines bodyweight resistance workouts with compound movements using a barbell such as squats. His secret, as he says, is to always be very consistent and push yourself for more. 




He is always looking to find ways to get fitter and stronger and he is always looking for ways to shock his muscles by different workouts, to don't let his body adapt to the same routine which can slow up the progress. 




Check out one of his workouts:



Frozen V-Sit - 4 sets, 30 seconds
Plank - 4 sets, 30 seconds
Barbell Squat - 4 sets, 6 reps
Step Up with Barbell - 4 sets, 6 reps
Glute Raise on Bench - 4 sets, 8 reps
Bastards - 3 sets, 10 reps
Clap Push-Ups - 1 set, 10 reps




Many of you won't find this workout good for building muscle mass, but you need to know that this is not standard hypertrophy training and there are many other workouts that are better for muscle growth than this one. This is just one of his workouts that work for him as a boxer and as I said it differs from classic bodybuilding training. 







He is starting his day with a cardio session, whether it is bike cycling, swimming or running. After that, he heads to the strength and conditioning center to perform workout like this one. The main and the hardest part of his daily routine is going to the boxing gyms after 40 minutes of cardio and two hours of strength and conditioning training. Anthony Joshua says that boxing is the hardest part of his day. 


Friday, May 19, 2017

How to Train Like Arnold Schwarzenegger - The Austrian Oak's Muscle Building Routine



How to Train Like Arnold Schwarzenegger






Who knows how to build a perfect physique better than Bodybuilding "king" - Arnold Schwarzenegger. Many people that are involved in bodybuilding still look up to him and trying to follow the routines and diets that Arnold followed when he was competing.






Arnold often said that the biggest mistake that many lifters make is that they avoid the basic exercises, they don't want to move out from comfortable zone. And this is one very sad truth. When you enter many fitness centers you can see that people mostly exercise on machines or doing light dumbbell curls which isn't bad to isolate some muscles but not so good for those that want to build muscle.




Some of the best exercises that you should do to build muscle mass need to be performed with barbell and they are also called compound exercises. You can check out more about best muscle-building exercises in another article:









Arnold Schwarzenegger recommends performing heavy, compound movements and high intensity of training. "Never save yourself for the next set, go all-out in every set that you perform," Arnold used to say very often.




Of course, Arnold tried many workout variations, as many other bodybuilders. He never let his body to adapt for same type of workout for too long. I will present you one of his routines that he followed and which can be found in his book - The New Encyclopedia of Modern Bodybuilding.





 Monday and Thursday - Chest, Back and Abs





Barbell Bench Press - 5 sets (30, 12, 10, 8, 6 reps)
Incline Bench Press - 5 sets (30, 12, 10, 8, 6 reps)
Dumbbell Flyes - 5 sets (30, 12, 10, 8, 6 reps)
Dumbbell Pull-Over - 5 sets (30, 12, 10, 8, 6)
Wide-grip Chin Up - 4 sets (reps to failure)
Hanging Leg Raises - 5 sets of 25 reps
Bent-Over Barbell Row - 5 sets (30, 12, 10, 8, 6)
Bent-Over Row with Dumbbells - 5 sets 





 Tuesday and Friday - Shoulder, Arms and Abs


Arnold Schwarzenegger Workout Routine



Clean and Press - 5 sets of 5 reps
Standing Dumbbell Press - 5 sets (30, 12, 10, 8, 6)
Front Dumbbell Raises - 5 sets (30, 12, 10, 8, 6)
Lateral Raises - 5 sets (30, 12, 10, 8, 6)
Upright Row - 5 sets (30, 12, 10, 8, 6)
Barbell Curls - 5 sets (30, 12, 10, 8, 6)
Incline Dumbbell Curls - 5 sets (30, 12, 10, 8, 6)
Concentration Curls - 5 sets (30, 12, 10, 8, 6)
Close-Grip Bench Press - 5 sets (30, 12, 10, 8, 6)
Barbell Skullcrushers - 5 sets (30, 12, 10, 8, 6)
One-Arm Triceps Extension - 5 sets (30, 12, 10, 8, 6)
Reverse Wrist Curls - 5 sets (30, 12, 10, 8, and 6)
Decline Sit-ups - 5 sets of 25 reps






Wednesday and Saturday - Legs, Calves and Abs



Arnold Workout Routine



Barbell Squat - 5 sets of 8-12 reps
Stiff-legged Deadlift - 5 sets of 8-12 reps
Barbell Lunges - 5 sets of 8-12 reps
Leg Extensions - 5 sets of 8-12 reps
Seated Leg Curls - 5 sets of 8-12 reps
Standing Calf Raises - 5 sets of 8-12 reps
Seated Calf Raises - 5 sets of 8-12 reps
Kneeling Cable Crunches - 4 sets of 25 reps




Sunday is the day for rest




Don't get confused by the pyramid sets that Arnold used in his workouts, just start performing the exercise with lighter weight and 30 reps for first set, then put more weight to do maximum 12 reps in the second set, 10 reps in the third, 8 in the fourth and 6 in the last set. Always rest 45 seconds between the exercises and don't forget to consume enough calories and macro nutrients - proteins, carbs, and fats to fuel your muscles. You can also check out the list of the best muscle-building supplements that can be very helpful to recover your muscles faster after hard workout like this:










ONE RECOMMENDATION:



Don't follow this workout routine if you are a beginning lifter, this routine is designed for advanced lifters and Arnold didn't perform this workout when he started lifting. He was a great fan of Reg Park's 5x5 Workout Routine which I recommend for beginning lifters and you can also find it on this website:







Thursday, May 18, 2017

Stimulate Muscle Growth with this Muscle Building Workout Routine






Workout Routine for Muscle Growth






There are a lot of Workout Programs for all people that want to Gain Muscle Mass. Some of them are split routines (for example, Monday – Chest and Triceps, Tuesday – Back and Biceps, Thursday – Shoulders, Friday – Legs and Calves), and some training programs are full-body workout routines. Some bodybuilders prefer a high number of reps for better muscle pump to stimulate growth and others like to train with lower rep range (for example 6-8 reps per set).




All of these programs will give you some results and you have to decide which program will fit you most. Adapt your workout program to you. If you are a very busy man then you probably have time for only two training days for a week and you don’t have to quit training because of that, try adapting your workout program to your free time and train two times a week. 




By following the right workout routine, you can gain muscle even if you train just two or three times for a week. Also, eating 8 meals a day as many Fitness instructors advises is not necessary, I had good results in lean muscle growth with only 4 – 5 meals and 2 of that meals are consumed in shakes so I have 3 big meals and two good protein shakes for a day and all of that differs from day to day. 



The most important things for muscle gain is consuming all nutrients that are necessary for muscle growth and progressive overload to stimulate it.




You can split all nutrients into 10 small meals, or you can eat 5 bigger meals that consist of all nutrients that muscles require to grow, that doesn't make such a big difference. You will grow as long as you force your muscles to grow with progressive overload and feed them will enough calories and nutrients that your muscles need for growth.
Just focus on lifting heavy with compound movements and consume a lot of proteins, carbs, and fats, have a good night sleep and you will gain lean muscle mass. By following these tips you will gain at least one pound of lean muscle every week and that is enough. Gaining one pound of lean muscle every week will lead you to gain 4 pounds of lean muscles for a month and so on, keep calculating. 




Nobody can gain 10 pounds of lean muscle for a week or even for a month without using anabolic steroids and just by proper training and nutrition plan. So, focus on little gains every week and try to eat clean and train hard.







The Muscle Building Workout Routine:






Monday:  (Push Workout)



Exercise
Reps
Sets
Incline Bench Press
8-10
4
Military Press
8-10
4
Bench Press for Triceps
8-12
4
Dumbbell Flies
10-12
4
Dips (Chest)
12
4
Seated Shoulder Press
10-12
4
Triceps Overhead Press
10-12
4






Wednesday: (Pull Workout)




Exercise
Reps
Sets
Dead Lift
8
4
Bent-Over Row
8-12
4
Chin Up
12
4
Biceps Curls
8-12
4
Bent-Over Laterals
10-12
4
Hammer Curls
10-12
4
Lat Pulldowns on Machine
10-12
4






Friday: (Legs Workout)



Exercise
Reps
Sets
Barbell Squat
6-8
4
Dumbbell Lunges
12
4
Leg Press
12
4
Lying Leg Curls
12
3
Leg Extensions
15
3
Standing Calf Raises
12
4





This Workout Program for Mass is created as Push, Pull and Legs split and it is great for hypertrophy (muscle growth). Try this workout routine for one month and you will see results in strength and muscle mass.
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