Muscle Palace

Thursday, April 20, 2017

The Secret of UFC Fighters for Building Muscle Mass Fast

Gain Muscle Mass like UFC Fighter

We know that training routine of UFC fighters consists of a lot of cardio and most of them look shredded. But, how do they succeed to gain 20 pounds of lean muscle for one month when they want to move up a weight class? Is it possible to gain that amount of lean muscle mass for that time?

Well, it is possible. No matter that many people say that is physiologically impossible to gain more than one pound of lean muscle per week. And of course, absolutely without using steroids.

Dr. John Berardi, Georges St-Pierre's nutritional coach tried that experiment on one UFC fighters and he gained 20 pounds of muscle for 28 days. The experiment started with the guy that had 169 pounds and after one month he weighed in at 190 pounds.

More information about this experiment you can find on the blog of author Tim Ferris:  How To Gain 20 Pounds In 28 Days: The Extreme Muscle Building Secrets of UFC Fighter

Most important things for building muscle mass are diet and training routine. Check out what training routine and diet plan were used for this experiment:

MONDAY - Upper Body Strength

Bench Press - 5 sets x 5 reps (5 RM - rep maximum)
Weighted Chin Up - 4 sets x 6 reps with 6 RM
Weighted Dips - 4 sets x 8 reps with 8 RM
Overhead Press - 4 sets x 10 reps with 10 RM
Barbell Curls - 4 sets x 10 reps with 10 RM
Weighted Crunches - 3 sets x 8 reps

TUESDAY - Hurricane Sprints

Round 1:

Sprint on treadmill at 10 mph for 25 seconds
1 set x 20 crunches
1 set x 20 table-top crunches

Repeat 3 times from the beginning and rest 2 minutes before Round 2.

Round 2:

Sprint on treadmill at 11mph for 25 seconds
1 set x 20 knee-grab crunches

Repeat 3 times then rest 2 minutes.

Round 3:

Sprint on treadmill at 12mph for 20 seconds
1 set x 20 bicycle crunches

Repeat 3 times this round too.


THURSDAY - Hurricane Energy Circuit 

Rope Swings

10 double rope swings
10 alternating rope swings
10 rotations

Kettlebell Swings

10 reps with both hands
10 reps for each hand

Medicine Ball Slams

Sledge Hammer Swings


FRIDAY - Upper Body Hypertrophy

Close Grip Bench Press - 4 sets x 8 reps
Cable High Pull - 4 sets x 10 reps
Triceps Pushdown - 4 sets x 15 reps
Cable Rows - 4 sets x 8 reps
Dumbbell Curls - 3 sets x 8 reps each arm
Half-kneeling Chops - 3 sets x 5 reps

SATURDAY - Lower Body Strength

45 Degree Back Raise

1 set x 10 reps with bodyweight
1 set x 8 reps with 25 pounds
1 set x 8 reps with 45 pounds
1 set x 8 reps with 70 pounds

Barbell Squat 

3-4 Warmup Sets
5 sets x 8 reps (8 RM)


3-4 Warmup Sets
5 sets x 8 reps (8 RM)


The sample of diet plan that fighter followed for gaining 20 pounds of lean muscle:


Breakfast pudding

Blend these ingredients:

2 frozen bananas
1/4 cup of almond milk
3 scoops casein protein powder
2 squares high cacao chocolate 

Side dish

4 pieces of whole grain bread
2 tbsp of peanut butter
2 tbsp of jam
1 tbsp of creatine in coffee or green tea


500 ml water
10 grams of BCAA's


1.5lb any type of lean meat
3 cups of vegetables
2 large sweet potatoes
1 tbsp of Udo's 3.6.9 oil

Anytime meal

1lb of any type of lean meat
3 cups of vegetables
1/2 cup of sauerkraut
2 servings of fruit 
1 tbsp of fish oil

This diet plan provides a lot of healthy calories that are needed to feed muscles to grow. 

I know that a lot of you that are reading this would probably be very skeptical and write comments like this is not possible, researchers have shown that one can't build such amount of lean muscle mass for that time and other comments like that. Before you do so, I must say that this was what Dr. John Berardi claim that is possible and proven so you can check out one of his comments about this experiment:

Dr. John Berardi, Georges St-Pierre's nutritional coach:

In the end, I know some people will be skeptical about these experiments, not knowing us. But we’re trustworthy guys and have documented everything in painstaking detail in our free online book "Bigger Smaller Bigger"

Tuesday, April 18, 2017

Scott Adkins Workout for Boyka: Undisputed 4

Scott Adkins Workout Routine

Scott Adkins became very popular for his starring role in movie Undisputed playing Russian prison fighter Yuri Boyka. He is probably one of the best action stars nowadays and he is working hard to get the perfect physique for his roles. 

Undisputed IV is released in 2016 and became very popular not only because of Yuri Boyka and his fight but also because one of the roles in the movie had the beast, Martyn Ford. Last fight in the movie was between Scott Adkins as Boyka and Martyn Ford as Nightmare. In my opinion, that is the best fighting scene among all recently published action movies. 

If you haven't seen the movie and don't know who Martyn Ford is, then take a look at this photo:

Martyn Ford Boyka

Martyn Ford is almost twice as big and wide as Scott Adkins so the fight looked as a clash of David and Goliath.

What separate Scott Adkins from other Hollywood actors is that he is not only training to look better for a movie role, he has a real knowledge of lots of martial arts and holds several black belts like in kickboxing and taekwondo. 

For his role in Undisputed Scott Adkins followed muscle-building workout routine to get bigger and aesthetically pleasing body.

 Scott Adkins' Mass-Building Workout Routine:

You'll need to alternate between Workout A and Workout B by skipping every other day. So, that means if you start with Workout A on Monday, Tuesday will be your rest day, Workout B on Wednesday then skip one day and again perform Workout A on Friday. You see how it goes.

WORKOUT A - Upper Body:

- Bench Press, 3 sets x 10 reps
- Barbell Rows, 3 sets x 10 reps
- Dumbbell Overhead Press, 2 sets x 10 reps
- Pull Ups, 2 sets x 12 reps
- Dumbbell Triceps Extension, 2 sets x 12 reps
- Dumbbell Curls, 2 sets x 15 reps

WORKOUT B - Lower Body:

- Barbell Squat, 3 sets x 8 reps
- Deadlift, 3 sets x 8 reps
- Dumbbell Lunges, 2 sets x 10 reps
- Seated Calf Raises, 5 sets x 12 reps
- Standing Calf Raises, 2 sets x 12 reps

This full-body workout routine is already proven as good for building muscle mass. I recommend this workout routine to the beginning and advanced lifters who aim for muscle gains.

Sunday, April 16, 2017

Foods to Boost Testosterone Levels Naturally - Gain More Strength and Muscle Mass

Testosterone-Boosting Foods

Let's start this topic by mentioning that steroids are very bad. Why? They are bad for the heart, can cause erectile dysfunction and muscles vanish after stop using them. I think that those reasons are sufficient for all reader to don't use steroids never in their life. 

Are there natural boosters of testosterone? Yes, there are. You can naturally increase your testosterone levels by strength training and your diet plan that consist of testosterone-boosting foods.

There is another article where I wrote about training that boosts testosterone levels naturally:

Boosting testosterone levels with food is possible. You heard the phrase "You are what you eat"? Well, that also matters when it comes to natural testosterone production. Eating sugars and junk foods will not only make you fat, it will also reduce your levels of testosterone. 

What are signs of a high level of testosterone in male persons:

- Stimulation of hair growth (chest, pubic area, face)
- Deeper voice
- Increased skin thickness
- Increased libido (sex drive)
- Increased muscle protein synthesis which causes increase of lean muscle mass
- Decreased body fat
- More energy and strength

Those facts are describing the alpha male, doesn't them? When you look at all those reasons why you should increase your testosterone levels I guess that it is worth it. 

Best Testosterone-Boosting Foods:

Egg Yolks

Foods that Boost Testosterone Levels
Egg Yolks are rich in vitamin D which is linked with the production of testosterone. Many studies showed that cholesterol in egg yolks helps low T levels.

Low-Fat Milk

We know that milk is a great source of protein and calcium but drinking milk with vitamin D can also increase testosterone levels naturally. 


Tuna is very healthy for our heart and it is also rich in protein and very low in calories. Besides tuna, salmon and sardine are also good testosterone-boosting foods. 


Shrimps are very rich vitamin D and consuming them results in boosting testosterone levels and more strength and lean muscle mass. 


Another vitamin that is linked with testosterone production is zinc. Red meat is not recommended to be eaten very much because it is linked to cancer and it is very high in fat, but lean beef consists of many nutrients that can boost testosterone levels and it also very rich in protein, zinc, and vitamin D. Choose only lean cuts of red meat and don't eat it every day. 


Nuts are generally considered as very healthy. Nuts are rich in amino acids, protein, and good fats. Omega-3 fatty acids in nuts support boosting testosterone levels. 

Vegetables and Fruits that boost testosterone levels:

- Garlic
- Grapes
- Cabbage 
- Pumpkin Seeds
- Coconut
- Strawberries
- Beans 
- Asparagus
- Broccoli

Saturday, April 15, 2017

How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy

How to Gain Muscle Mass Fast

Gaining weight is very easy, many people gain a lot of weight for less than one month. On the other side, building lean muscle mass can be very hard, especially for the people who have a fast metabolism, hard-gainers. 

Like many of the people in the world that are fighting with a body fat, there are also many people that are struggling to gain weight and build muscle mass. If you are one of those from the second group, continue reading these article. I believe it will help you to pack some muscles in some time. 

For everything in life you need three things - a goal, plan to achieve it and dedication. Those are three basic things to success in anything you want. You need to apply this rule and start your muscle building trip. 

There are 3 main ways to make your muscles grow:

1. Force muscles to grow with the right training

2. Feed your muscles with enough healthy calories

3. Rest, recover your muscles, let them grow

Those are only three general rules for muscle gain, now continue reading to learn five principles of muscle growth.

1. Multi-Joint Movements

In order to gain muscle mass faster, you need to place emphasis on the compound, multi-joint movements. Compound exercises are much better for building muscle mass than single-joint, isolation exercises. That is because exercises like squat and bench press allow bigger loads of weight and involve more muscle groups which lead to more muscle gains.

Bigger load and heavier exercises stimulate the bigger release of the muscle-building hormone. 

Build Muscle Mass Fast

It is very important to do one of the hardest exercises - Squats. The squat is a great mass builder and it is probably the movement that involves the most muscle groups at the same time. 

Best Exercises to Build Muscle Mass Fast

2. Progressive Overload

The progressive overload is one of the most important muscle-building principles. Lifting the same weight will not help you build muscles. Muscles can quickly adapt to the weight and you need to put some more load in order to force your muscles to grow. 

Mass-Building Full-Body Workout Routine for Beginners

The key of muscle gain to leave your comfort zone, give your muscles a reason to grow. If you lift heavier weights from week to week you won't let your muscles time to adapt and you will force them to grow.

The best rep range to stimulate muscle growth is from 8 to 12. I recommend doing 10 reps per set for best muscle growth stimulation. 

3. Caloric Surplus 

To gain muscle mass you need to eat a lot. And that means you need to spend a lot of your time in the kitchen. It is one of the biggest mistakes that lifters make and don't succeed in building muscle mass, they don't consume enough calories or macronutrients. 

20 Foods You Should Eat to Gain Muscle Mass

You need to consume 18 calories per pound of your bodyweight to build muscle and at least 1 gr of protein per pound of bodyweight. On training days, try to consume more proteins because your muscles need it to repair and grow. 

Foods that are Best Sources of Protein

Consume enough calories and all three macronutrients (protein, carbs, fats) and in a combination with resistance training your muscles will start to grow. 

4. Rest Your Muscles

This is how it goes, you give your muscles a reason to grow in the gym, build them in the kitchen and they grow while you sleep. Lack of rest can decrease the chance of muscle growth.

Also, don't overtrain your muscles. Don't train same muscles for two days in a row or you will overtrain them and prevent them from growing. To build muscle you need a short and intense workout and long periods of rest. 

5. Supplements Selection

Many supplements ads promise you results. A lot of them are actually unnecessary and just a waste of your money. The best muscle building supplements that you need to buy are Creatine and Whey Protein. They can be a great support for building muscle mass. 

You can check the list of 5 best muscle-building supplements, but you must know there are no better supplements for building muscle mass than Whey Powder and Creatine. 

Top 5 Muscle-Building Supplements

If you start following these five principles right now, you have a big chance to build your muscles for less than one month. Applying these rules could make the most benefits for beginners because in the starting phase, first two to three months, you can build most muscle mass. 

It is very important to start doing it right from the beginning, so don't lose your time following wrong workout plans and wasting money on unnecessary supplements. 

Friday, April 14, 2017

Best Muscle-Building Triceps Exercises - Build Bigger Triceps Fast

workout for bigger triceps

Many lifters want to have big arms, that is well known. The big mistake that they make is that they are focusing more on building big biceps which is wrong if you want to get bigger arms. Want to have bigger arms? Then, focus on building a big triceps.

You won't build bigger triceps if you lose your time by making poor exercises choice. Isolation and cable exercises will not make your triceps to grow. To build any muscle you have to do more free weight movements.

It is not only the choice of exercises that you make, you also need to follow a muscle-building diet plan. Without consuming enough calories and macronutrients your muscles won't grow. 

You don't need to do three or more triceps workouts for a week, doing that will only overtrain your triceps. One heavy triceps workout per one week will build your triceps. Triceps is already involved in all pushing movements, you need only one workout per week to directly train your triceps. 

1. Close-Grip Bench Press

This is the best mass-building triceps exercise. That is because compound (multijoint) exercises are the best for muscle growth. This exercise will target all three heads of your triceps.

2. Skull Crusher

This exercise is also known as lying triceps extension. Skull Crusher exercise mostly work long and medial triceps head and it is very good for building bigger triceps. 

3. Weighted Dips

Performing weighted dips on the parallel bar is better than weighted bench dips for building bigger triceps. But both exercises are great. When performing parallel-bar dips be sure not to lean forward, so you won't activate chest more than triceps, and keep elbows tight to sides.

4. Dumbbell Overhead Triceps Press

Exercises for Bigger Triceps

When performing overhead triceps presses, standing or seated, with dumbbell or barbell, it works the long head of your triceps. This exercise allows you to safely press heavy weight and make your triceps grow.

5. One-Arm Dumbell Triceps Extension

Mass Building Triceps Exercises

build bigger triceps fastYou can perform this exercise from seating or standing position. It is a great isolation exercise to finish your triceps workout. 

Wednesday, April 12, 2017

Mass-Building Full-Body Workout Routine for Beginners

Full Body Workout for Mass

For beginning lifters that want to gain some strength and muscle mass the best solution is to follow a full-body workout routine. It is important for all gym starters not to follow workout programs of popular bodybuilders. The reason for that is that most of them are using anabolic steroids.

Many bodybuilding legends including Arnold Schwarzenegger, Frank Zane, and Reg Park used Full-Body Workouts to build their muscles and they become forgotten soon as new generations of bodybuilders came on the scene and steroids became popular. That caused such popularity of training splits because modern bodybuilders saw that with training splits they could train longer and recover quickly.

It is true that training splits are easier workouts and muscles recover faster than with full-body workouts. But for natural lifters, especially beginners, the best way to build muscle mass fast is with full-body workout routines. 

The benefit of full-body workouts is activation of more muscle groups which stimulate more muscle growth. In the contrary of training splits, full-body workouts cause more muscle activation and muscles need more time recover, so you need to make at least two rest days between the training days.

Other facts about the full-body workout:

- 3 Weekly Workouts, I don't recommend more because full-body workouts are harder than training splits which require more time for muscles to recover.

Full-Body workout routines mainly consist of compound movements which the best muscle mass builders. Compound exercises involve more muscle groups and that stimulate HGH (human growth hormone).

Muscle Palace Full-Body Workout Routine:


Barbell Squat
Bench Press
Lat Pull Down
Upright Row
Barbell Curl
Skull Crusher
Sit Ups


Incline Dumbbell  Press
Leg Extension
Side Lateral Raise
Dumbbell Triceps Extension
Hammer Curl
Rear Lateral Raise
Seated Calf Raise


Leg Press
Military Press
Dumbbell Fly
Pull Up
Close Grip Bench Press
Concentration Curl
Dumbbell Shrug
Knee Raise

This is the 3-day Full-Body Workout Routine that I recommend for all beginning lifters that are looking for a way to build muscle mass fast. It won't be easy to perform this workout so don't try doing them for two or more days in a row. That can definitely lead to you to overtrain your muscles and no muscle growth. Besides good rest and muscle recover, you are also going to need a good diet plan and a lot of healthy calories to gain muscle mass with this workout routine. Check out the list of foods that you should add in your diet plan:

Also, some of the supplements could help a lot because you will need to consume some additional nutrients to help you build muscle mass faster:

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