Muscle Palace

Tuesday, 21 March 2017

Try Mark Wahlberg's Workout Routine to Build Muscle Mass Fast

mark wahlberg workout for big arms

Mark Wahlberg is one of the celebrities that had many body transformations. In 90's he was known for his body fitness and shredded abs, but now he is well known for his pack of big guns. Cannons. Let's take a look how Mark Wahlberg looked in the 90's:

mark wahlberg workout routine

This is Mark Wahlberg modeling for Calving Klein in the 90's. We can say that Mark was very fit then, so he is now too. But, did you noticed a big difference between photos? Yes, on the first photo (below title) we can see that Mark Wahlberg built big arms that many lifters want to have.

So, how to get big like famous actor Mark Wahlberg? First tip - lift heavy. Mark Wahlberg is a fan of old-school bodybuilding workouts and his focus is on heavy barbell and dumbbells more than on machine exercises. 

Life was not so easy for Mark, just like his workouts. If you want to succeed in anything in life you need to work hard on it. Same goes for building muscle mass. Mark Wahlberg has been lifting heavy weights since the 80's and he acquired techniques from golden era bodybuilders. 

The workout routine that Mark Wahlberg followed to get big for his role in 'Pain and Gain' movie was a 5-day routine. Wednesdays and Sundays were his rest days. In his workout routine, Mark focused on heavy lifting and supersets to build muscle mass fast.

For those that don't know, supersets are done when you perform 2 exercises without pausing between them. Usually, the first exercise in the superset is compound exercise followed by isolation exercise.

MONDAY - Chest, Shoulders, Triceps and Abs

1st Superset 
(45 seconds rest between supersets)

Barbell Bench Press: 4 sets, 8-12 reps
Dumbbell Flyes: 4 sets, 8-12 reps 

2nd Superset

Incline Bench Press: 4 sets, 8-12 reps
Front Shoulder Raises: 4 sets, 8-12 reps

3rd Superset

Decline Bench Press: 4 sets, 8-12 reps
Side Lateral Raises: 4 sets, 8-12 reps

4th Superset

Military Press: 4 sets, 8-12 reps
Parallel Bar Dips: 4 sets, 8-12 reps

5th Superset

Lying Triceps Extensions: 4 sets, 8-12 reps
Cable Triceps Pressdowns: 4 sets, 8-12 reps

Sit Ups: 2 sets, 15 reps
Bicycle Crunches: 2 sets, 15 reps
Side Crunches: 2 sets, 15 reps
Medicine Ball Twists: 2 sets, 15 reps

Treadmill for 30 mins

TUESDAY - Legs, Back, and Biceps

1st Superset

Front Barbell Squat: 4 sets, 8-12 reps
Split Squats: 4 sets, 8-12 reps

2nd Superset

Leg Press: 4 sets, 8-12 reps
Jump Squts: 4 sets, 8-12 reps

3nd Superset

Walking Dumbbell Lunges: 4 sets, 8-12 reps
Calf Raises: 4 sets, 8-12 reps

4th Superset

Barbell Deadlift: 4 sets, 8-12 reps
Leg Curls: 4 sets, 8-12 reps

5th Superset

Pull Ups: 4 sets, 8-12 reps
Dumbbell Rows: 4 sets, 8-12 reps

6th Superset

Lat Pull Down: 4 sets, 8-12 reps
Seated Cable Rows: 4 sets, 8-12 reps

Seated Biceps Curls: 3 sets, 10-8-6 reps
Barbell Biceps Curls: 3 sets, 10-8-6 reps
EZ Bar Curls: 3 sets, 10-8-6 reps
Preacher Curls: 3 sets, 10-8-6 reps

Treadmill for 30 mins

Doesn't sound easy, does it? Wednesday is a rest day and then goes a row of three training days.

THURSDAY - Full Body Workout
(90 seconds between circuits, no rest between exercises)

Circuit one:

Barbell Deadlift: 4 sets, 8 reps
Power Clean: 4 sets, 8 reps
Clean and Press: 4 sets, 8 reps
Hang Snatch: 4 sets, 8 reps

Circuit 2:

Split Squats: 4 sets, 8 reps
Barbell Bench Press: 4 sets, 8 reps
Barbell Deadlift: 4 sets, 8 reps
Inverted Row: 4 sets, 8 reps

Circuit 3:

Cable Biceps Curls: 3 sets, 6-8 reps
Leg Press: 3 sets, 6-8 reps
Triceps Pushdowns: 3 sets, 6-8 reps
Seated Side Lateral Raises: 3 sets, 6-8 reps

Circuit 4:

Sit Ups: 3 sets, 15 reps
Bicycle Crunches: 3 sets, 15 reps
Side Crunches: 3 sets, 15 reps
Medicine Ball Twists: 3 sets, 15 reps

Treadmill for 30 mins

FRIDAY - Chest, Triceps and Shoulders Workout from Monday + Biceps Workout

Seated Biceps Curls: 3 sets, 10-8-6 reps
Barbell Biceps Curls: 3 sets, 10-8-6 reps
EZ Bar Curls: 3 sets, 10-8-6 reps
Preacher Curls: 3 sets, 10-8-6 reps
Machine Biceps Curls: 3 sets, 10-8-6 reps

Treadmills for 30 mins

SATURDAY - Legs, Back, and Abs

1st Superset

Front Barbell Squat: 4 sets, 8-12 reps
Split Squats: 4 sets, 8-12 reps

2nd Superset

Leg Press: 4 sets, 8-12 reps
Jump Squts: 4 sets, 8-12 reps

3nd Superset

Walking Dumbbell Lunges: 4 sets, 8-12 reps
Calf Raises: 4 sets, 8-12 reps

4th Superset

Barbell Deadlift: 4 sets, 8-12 reps
Leg Curls: 4 sets, 8-12 reps

5th Superset

Pull Ups: 4 sets, 8-12 reps
Dumbbell Rows: 4 sets, 8-12 reps

6th Superset

Lat Pull Down: 4 sets, 8-12 reps
Seated Cable Rows: 4 sets, 8-12 reps

Sit Ups: 3 sets, 15 reps
Bicycle Crunches: 3 sets, 15 reps
Side Crunches: 3 sets, 15 reps
Medicine Ball Twists: 3 sets, 15 reps

Treadmill for 30 mins

Try out this Mark Wahlberg's Workout Routine to get muscular and toned physique as famous Hollywood actor. He followed this workout routine and bulked up 40 pounds of muscle for his role in 'Pain and Gain' movie in 2013. Don't forget to consume enough calories and macronutrients that are very important for building muscle mass.

Check out:

Sunday, 19 March 2017

5 Possible Reasons You Are Not Gaining Muscle Mass

how to gain muscle mass fast

You are here and read this post which probably means that you are working hard to build muscle but you gained just a little muscle mass and it suddenly stopped and you are now wondering why. There are some possible reasons that might explain to you why are you not gaining muscle mass even if you train hard and eat a lot. 

1. You are not consuming enough calories

Probably the biggest reason why your muscles don't grow. If you don't consume enough calories you can't build any muscle. You need to feed your muscles with macronutrients to make your muscles to grow. 

One of the reasons why are you not consuming enough calories can be that you are afraid of gaining body fat and you want have shredded body, but you should know that by eating clean and training hard in the gym it is very hard that you will gain body fat.

To support muscle growth your calories intake should be between 18 to 20 calories per pound of bodyweight. If you eat only clean food and you are doing resistance training you can't get fat believe me.

Check out the list of foods you should eat for muscle gains:

If it is hard for you to consume all the calories that your muscles need then you should try with Homemade Mass Gainers, check out recipes on this site:

2. You are following a wrong workout routine

To make your muscles to grow your workout routine is very important. Don't try workout programs created by professional bodybuilders because they are probably not designed for beginners. Also, don't follow 6 days a week workout routines or even workout routines in which you must train every day. With everyday training plan, only steroid users can make muscles, not beginners and natural lifters. You need to let your muscles to recover in order to grow. 

You need a workout routine that is mostly consisting of compound exercises to hit more muscle groups on every workout. You should also know that some workout routine can work for someone but not for you. You need to try new workout routines every month until you find one that is really making your muscles to grow.

3. You don't consume enough protein or you are consuming mostly proteins

Either way, your muscles won't grow. Protein is the most important macronutrient for muscle growth and you need to consume a proper amount of it every day, even when you rest. More about proteins importance and best sources you can read in my another post:

One of the common mistakes that many beginning lifters make is that their diet consists of mostly protein foods and they don't consume enough carbs and fats. You need to consume twice more carbohydrates that protein and you don't have to avoid good fats.

4. Too much cardio

Doing too much cardio training while trying to build muscle mass is a very common mistake. You are wasting a lot of calories and you might be in caloric deficit. If you are looking to gain more muscle mass then you need to strictly focus on resistance training and eating a lot to be in caloric surplus and gain muscle mass fast. Of course, do some cardio here and there but you don't have to include cardio in every workout.

5. You don't rest enough

Training in gym stimulate your muscles to grow, but muscles grow while you are resting. HGH (human growth hormone) levels are highest while you sleep and lack of rest and sleep can cause higher cortisol levels, and you don't want that. Cortisol is a catabolic hormone that can break down muscle and it is also linked with stress.

You should also check out which supplements are best to support your muscle growth:

Top 5 Supplements for Muscle Mass Gain

Friday, 17 March 2017

Lee Haney Workout Routine for Muscle Gain

Lee Haney Workout Routine for Mass

Lee Haney is a former American professional bodybuilder and eight-time Mr. Olympia winner. He is sharing the record of Mr. Olympia wins with one of the most famous bodybuilders Ronnie Coleman. He truly dominated bodybuilding in his time and had a physique that has hardly been matched to this day.

Lee Haney recommends pairing a push bodyparts with a pull bodyparts which will ease muscle joints stress. For example, you should pair chest with biceps as opposite to classic chest and triceps workout. 

In his workouts, he is using a rep range 6 - 10 for building muscle mass and recommend to lifters to always pyramid their sets for more muscle gains. It means to start with lighter weights and increase the weight as your muscles become warmer.


DAY 1 - Chest and Arms:

- Barbell Bench Press, 4 sets of 6 - 8 reps
- Flat Dumbbell Press, 3 sets of 8 - 10 reps
- Incline Dumbbell Press, 3 sets of 8 - 10 reps
- Biceps Barbell Curl, 4 sets of 6 - 8 reps
- Preacher Curl, 4 sets of 8 - 10 reps
- Triceps Push Downs, 4 sets of 10 - 12 reps
- Lying French Press, 4 sets of 6 - 8 reps

DAY 2 - Legs:

- Leg Extension, 4 sets of 12 - 15 reps
- Leg Press, 4 sets of 10 - 12 reps
- Squats, 4 sets of 8 - 10 reps
- Leg Curl, 4 sets of 8 - 10 reps
- Stiff Leg Deadlift, 4 sets of 8 - 10 reps

DAY 3 - Back and Shoulders:

- Lat Pull Down, 4 sets of 8 - 10 reps
- T-bar Row, 4 sets of 6 - 8 reps
- Seated Cable Row, 4 sets of 8 - 10 reps
- Military Press, 4 sets of 6 - 8 reps
- Lateral Raise, 4 sets of 8 - 10 reps
- Upright Row, 4 sets of 6 -8 reps

DAY 4 - Rest day

After resting on the fourth day, Lee Haney continues with his routine. So, three training days then rest day and again starting from the day 1 to day 4 and keep training that way. 

Thursday, 16 March 2017

Old School Bodybuilding Tips by Joe Weider - Build Muscle Mass Fast

build muscle mass fast
Joe Weider and Arnold Schwarzenegger

If you are a Bodybuilding fan you probably heard of Joe Weider. If you didn't, then you shouldn't consider yourself a Bodybuilding or Fitness fan. Joe Weider is literally "The Father of Bodybuilding" and on the most famous fitness icons. He made Arnold Schwarzenegger famous by creating Mr. Olympia contest which is still very famous around the world. More about Joe Weider you can read in my post:

Joe Weider built his physique at the time when steroids didn't exist and supplements and fancy machine exercises were not popular. He was a real old school bodybuilder and his training tips were a great guide for many legends of bodybuilding.

The Weider Principles:

Larger muscle groups first, smaller muscle groups after

Start your workout by training larger muscle groups first, then train smaller ones. Larger muscle groups require more energy and it is better to do them while you are freshest. For example, if you are following a training routine with Chest and Triceps day, start your workout by training chest first then work on your triceps. 

Don't make excuses!

I know that there are many busy people everywhere, but should make some time for yourself, for your own body. Joe Weider said that if you want to build a great physique you have to make exercising a priority. There are no excuses in life and there are no excuses in bodybuilding.

Stretching tips

There are many reasons for stretching like increased flexibility, increased blood flow into muscles and relief of the stress caused by tight muscles. Stretching cold muscles can lead your muscle joints to injury, so warm up first before stretching. 

It is better to feel good than to look good

It is true that Joe Weider was dedicated to encouraging people to achieve their physical ideal, but he was always saying that there is no need to risk your health to achieve better physique. As Joe Weider himself said, there is no point to having a primed physique if you don't have the health to enjoy it.  

Whatever you are looking for, you won't find it in a pill 

You can't achieve your fitness goals with any pill or with all supplements in the world. You have to work hard and take care of your nutrition. Supplements are only the addition to your diet plan.

Joe Weider's Exercising Tips for Muscle Building

Number of Sets - You don't have to always stick only with three to four sets, sometimes try doing 1 set of each exercise and perform at least 12 exercises for one muscle group.

Number of Reps - 8 - 12 reps is the best rep range for muscle growth, but sometimes try to shock your muscles by doing 100 reps for example. You need to shock your muscles sometimes in order to make them grow. Doing everything same on every workout won't get you far.

Exercise Choice - Alternate exercises in every workout, this one of the best solutions for muscle confusion. 

Rest Period - Don't make long pauses between sets, and sometimes avoid them at all by doing drop sets and supersets.

Rep Speed -  Try doing reps slower and make small pauses at contractions to increase the time under tension that will stimulate your muscle growth. 

Joe Weider's main advice is not to stick with one routine, but to shock your muscles every time by changing rep range, the number of sets or rep speed. Confuse your muscles, they won't grow if you don't make them grow. Monotonous workout routine won't help you to build your muscles. 

Wednesday, 15 March 2017

Joe Weider - Founder of the Mr. Olympia Contest and Fitness Icon

Joe Weider Father of Bodybuilding

Joe Weider is the icon of Bodybuilding and Fitness. Not only that, he was the creator of first Mr. Olympia contest and co-founder of IFBB (International Federation of Bodybuilders).

Today it is universally accepted that to be healthy one must exercise and eat a nutritionally balanced diet. But it wasn't always that way. The world owes this understanding, in large part, to the lifelong efforts of legendary Joe Weider.

Joe Weider is recognized as the man who changed the way the world understands the connection between exercise, nutrition, and good health.

Joe Weider Mr Olympia
Arnold Schwarzenegger with Joe Weider

Joe Weider can be referred as "Father of Bodybuilding" because he really deserved it. Not only that guys like Arnold Schwarzenegger, Ronnie Coleman, and other famous bodybuilders became legends because of the contest that Joe Weider invented, but he also created and popularized weights and machinery that are seen in the gyms today. Fitness and Bodybuilding fans should be thankful for his inventions because Joe Weider is the synonym for Exercise and Healthy Nutrition.

A legend, Joe Weider, was born in 1920 and grew up in a Montreal, Canada. He wasn't born rich. After he left school when he was 12 he worked in a market, delivering fruit and groceries and he had to work hard every day for him and his family who were on the edge of survival. 

Since he was often bullied when he was a child as very skinny and weak boy, soon as he discovered first strength magazines he started to lift with an old axle and two flywheels as they were barbell and weights. By the age of 15, nobody bullied him anymore. On his first contest in Montreal, Joe Weider lifted 70 pounds more than other competitors. Joe continued following his path and he made up to become a most famous legend of Bodybuilding.

Joe Weider Father of Bodybuilding

It wasn't very easy for Joe to make it up, but he showed everyone what you can earn with hard effort and dedication. Joe Weider once poor and scrawny boy, became a Fitness Icon and creator of one of the most popular competitions today.

Check out Joe Weider's publications and exercise equipment that he popularized:

Flex Wheeler's Arms Workout and Diet

flex wheeler mr olympia

Kenneth "Flex" Wheeler is known for being one of the greatest bodybuilders ever. He is very famous for one of the most aesthetically pleasing physiques even seen on Bodybuilding contest. He won Arnold Classic four times, still, he never succeeded to win Mr. Olympia title. 

flex wheeler diet

Arnold Schwarzenegger and Ronnie Coleman consider Flex as one of the best bodybuilders ever. Ronnie said that Flex Wheeler was the best bodybuilder he ever competed against. He had it all, muscle mass size, definition and proportion. He was even called "Sultan of Symmetry", but Mr. Olympia judges have always been more impressed with muscle size than with body proportion. In another case, Kenneth Flex Wheeler might have been Mr. Olympia title holder. 

flex wheeler mr olympia

Flex Wheeler's off-season weight was 265-275 lbs (120-125 kg). Check out his diet plan that he followed 8 weeks before a contest:

Meal 1: 12 egg whites
Meal 2: Protein Shake
Meal 3: 12 ounces of chicken breasts, green salad
Meal 4: 2 cans of tuna
Meal 5: 12 ounces of chicken breasts, green salad

Flex had very big and defined arms. Let's take a closer look at his arms workout:

Barbell Curls - 5 sets, 10 reps
Dumbbell Preacher Curls - 5 sets, 10-12 reps
Seated Concentration Curls - 3 sets, 10-12 reps
Triceps Pushdowns - 5 sets, 10-12 reps
Triceps Rope Extensions - 5 sets, 10-12 reps
Skull Crushers - 3 sets, 10-12 reps

There are rumors that Flex Wheeler is returning back to Mr. Olympia 2017 which would be a great news for all his fans around the world. Maybe is time for Flex to hold the Sandow. 

Tuesday, 14 March 2017

Top 5 Exercises You Should Do To Build A Bigger Chest

exercises to build big chest

What most of the lifters want? Bigger pecs.That is the reason why many people in the gym working on their pecs on Monday, and chest day usually leads off the training week. In every gym across the world, Monday is known as the Chest Day on lifters' calendar. 

What you need to know for building any muscle? Strength is the best shortcut for size. Focus more on doing barbell and dumbbell workouts and lift heavy weights. For more about building muscle mass read another article on this website:

You will need to know some basic principles for building muscle mass in order to build the bigger chest.

Also, it is very important not to work on your ego more than you work on your chest. You need to lift heavy weights but don't lift heavy weights with a bad form, that won't get you bigger chest, and you can also get yourself an injury. Focus on lifting with a rep range 8 - 12 and from 75% to 85% 1RM (Rep Maximum). What else you should know is that your chest grows when you rest, not when you train them. Don't train the same muscle more than twice a week because you don't let your muscles to recover and grow if you overtrain them. 


1. Barbell Bench Press

build bigger chest

Most famous chest exercise and absolute king of all of them. Bench Press is the best exercise for building chest mass and also to increase strength. The bench press is also very dangerous exercise for shoulder joints so perform it with a proper form. Don't do bench pressing to your neck or with your elbows out, it is dangerous and it can probably lead to an injury. 

2. Incline Dumbbell Fly

exercises for bigger chest

One of the best exercises for Upper Chest gains. By performing incline dumbbell presses and flyes you are targeting your upper pecs, which is very important for building a wider chest. 

3. Incline Dumbbell Press

Doing Incline Bench Press with dumbbells allows you to increase your chest growth by stretching your pecs on the way down. You can't use as much weight as with barbell but it is a great exercise for building bigger and thicker chest. 

4. Decline Barbell Press

Apart from Incline and Flat Presses, you should also perform Decline Bench Presses. Many fitness and bodybuilding recommend doing decline presses for better chest development and to focus on the lower portion of the chest.

5. Clap Push-Up

Recently I added this exercise to my training routine and I recommend it to everyone as the last exercise on a Chest Day. It is the best exercise that you can do without the weights for bigger chest and also to improve your bench press.

Use those 5 exercises in your Chest Workout Routine and you will see how your chest grows more every week. Also, eat a lot of healthy foods to fuel your muscles for growth and give your chest time to rest. That is a great rhyme, isn't it? Check out the list of foods you should eat to build muscle mass:

First 5 Mr. Olympia Winners

5 mr olympia winners

Mr. Olympia contest was invented by Joe Weider who created the contest to enable the Mr. Universe winners to continue competing and earn money. Even since the first Mr. Olympia win in 1965, this competition is still famous worldwide and every year bodybuilding fans across the globe are guessing who will be the next Mr. Olympia title holder. 

1. Larry Scott

larry scott mr olympia

First Mr. Olympia winner ever was Larry Scott who won two Mr. Olympia titles in the 1960s, one in 1965 and second in 1966. Larry Scott retired after his second victory. He is still known as the first Mr. Olympia title holder. 

2. Sergio Oliva 

mr olympia winners

Sergio Oliva, known as "The Myth" was the winner of Mr. Olympia contest after Larry Scott. He made three consecutive winnings, 1967, 1968, and in 1969 when one of the most famous bodybuilders Arnold Schwarzenegger also competed. 

3. Arnold Schwarzenegger

mr olympia winners

First Mr. Olympia that Arnold won was in 1970 when he defeated Sergio Oliva and other competitors. In the 1970s there was much competition between Schwarzenegger and Oliva. Arnold Schwarzenegger was the only man then that was able to match Sergio Oliva's muscularity and size. Judges chose Arnold because of his amazing definition and he won Mr. Olympia title six times in a row. After his win in 1975, Arnold Schwarzenegger announced a retirement. 

4. Franco Columbu

best mr olympia winners

In 1976, when contest moved to Columbus, Ohio the Mr. Olympia title was won by Franco Columbu. Columbu was competing five times before his win and he retired after that victory. 

5. Frank Zane

5 mr olympia winners

While not as physically massive as other Mr. Olympia competitors, Frank Zane's body was very symmetric and defined. Many competitors that were bigger than Frank Zane lacked his level of muscular definition. Zane won three titles in a row in 1977, 1978 and 1979. Unluckily for him, Arnold Schwarzenegger showed again in 1980 Mr. Olympia contest and won the title. 

Check out the workout routine that Frank Zane followed to gain more muscle mass before his first competition:

After Frank Zane's three consecutive Mr. Olympia wins many people wondered is it possible to break Arnold's record but nobody knew that Arnold Schwarzenegger is going to show in a contest in 1980. That was Arnold's seventh title win. 
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