Muscle Palace

Friday, April 28, 2017

How to Get Big Like The Mountain from Game of Thrones - Eat and Train Like a Strongman




How to Get Big Like The Mountain from Game of Thrones







Icelandic strongman, Hafthór Júlíus Björnsson known as a giant from Game of Thrones that crushed skulls with his bare hands, was not always big like he is today. If he didn't start weightlifting when he was 20 he would probably be like the most people and he wouldn't be famous as The Mountain. 



What differs him from most of the people is that he is not only over 2 meters tall (6'9"), his weight is close to 180 kg (396 pounds).



To check how much progression The Mountain made with his training and diet we need to take a look at his picture when he was 20 years old and played basketball:





The Mountain GOTS




On the left side is a photo of Hafthór Júlíus Björnsson when he was 20 years old and on the other side we can see how much big he became for six years of weightlifting.



I told you he wasn't "The Mountain" his whole life. He is born tall but he didn't have a lot of muscle mass back then. To be absolutely honest, we can say that he didn't have muscle mass at all. But, after many injuries, he decided to quit playing basketball and to start weightlifting. 



We can't say that he is shredded and that his physique looks great, but the guy is not a fitness model he is a strongman and he doesn't care so much about clean diet and shredded abs. 



Strongmen consume more calories than other athletes and overall their diet consist of healthy foods but they consume some fast carbs from time to time. They are always in the caloric surplus and if that is not the case, they couldn't drag the trucks and lift big rocks like they do. 



If you are looking for lean muscle gains and shredded abs then stop reading. This article is about The Mountain and his diet and training plans that fit his needs.




The Mountain's Diet:


In order to maintain his weight and muscle mass, The Mountain eats 7 - 8 meals every day. He said that he has to eat about every two hours and he has a lot of breaks during the filming when is his time for a meal. 


Take a closer look at his regular daily diet:



7 AM - Meal 1:

- 6 Egg Whites
- 1 Full Egg
- 1 Cup of Oatmeals
- 1 Bowl of Fruits



10 AM - Meal 2:

- 2 Granola Bars
- 1 Cup of Oatmeals
- 2 Scoops of Whey Protein



1 PM - Meal 3:

- 2 Pounds of Chicken / Fish / Turkey / Lean Beef
- 1 Cup of Oatmeals
- 1 Cup of Brown Rice
- 1 Bowl of Cooked Vegetables
- 4 Slices of 100% Whole Grain Bread
- 1 Scoop of Whey Protein



3:30 PM - Meal 4:

- 1 Bowl of Fruits
- 2 Granola Bars
- 2 Scoops of Whey Protein



5:30 PM - Meal 5:

- 3 Cups of Skimmed Milk
- 1 Cup of Whole Grain Pasta
- 6 Egg Whites



7:30 PM - Meal 6:

- Same as Meal 3



9:30 PM - Meal 7: 

- 2 Servings of Blended Whey Protein




The Mountain's Training:


The workout plan that The Mountain is following is a three-day full body workout. For those who want to gain a lot of strength, this workout program is what they need. Also, with the caloric surplus and good diet muscle gain will go along with strength gain.





Day
Exercise
Week 1
Week 2
Week 3
Monday
Barbell Squat
3 x 10
5 x 5
3 x 3

Military Press
4 x 8
5 x 5
5 x 3

Power Cleans
5 x 5
5 x 3
5 x 2

Chin Ups
               3 sets to failure

Bent Over Row
              3 sets x 10 reps
Wednesday
Dead Lift
3 x 10
5 x 5
3 x 3

Conditioning
30 Minutes Sprints

Push Press
3 x 10
5 x 5
5 x 2
Friday
Dead Lift
5 x 5
3 x 3
5 x 5

Front Squat
3 x 10
5 x 5
3 x 3

Bench Press
3 x 10
5 x 5
5 x 3

Upper Body Assistance Exercises

Two exercises done for 3 sets to failure

Core Exercises
10 Minutes







You can see that The Mountain make some changes in sets and reps numbers from week 1 to week 3. For those who only want to gain more size, I recommend following the workout routine like The Mountain's Week 1.



Also, check out one of many YouTube videos of his workouts:






Sunday, April 23, 2017

Workout for Strength and Size - Gain Strength and Muscle Mass with one Workout Routine




Workout Routine for Mass






Alright, we all know that best rep range for building muscle is from 8 to 12 and that is range is usually used in bodybuilders' routines. We also know that working out with 1 - 5 rep range is common for powerlifters for strength gain. 



But can strength and muscle mass be built at the same time?



Actually, strength and size are highly related to each other and one of the best ways to keep gaining both of them each week is to unite strength and hypertrophy training.



Three big lifts, deadlift, squat, and bench press are the probably the best exercises to build muscle and also strength with lower rep range. Those three exercises are very important but you are going to need some isolation exercises to train some of the smaller muscles directly.



The best way to increase muscle mass and strength is to start with multi-joint movements like squats, deadlifts, and bench presses in a powerlifting rep range and then continue training with higher rep range to aim for muscle hypertrophy.





Muscle Palace Strength and Size Workout Routine:




MONDAY - Legs and Calves



Mass Building Workout





TUESDAY - Chest and Triceps



Workout for Strength and Muscle Mass





THURSDAY - Back and Biceps



Mass-Building Workout Routine





FRIDAY - Shoulders and Traps



build muscle mass




To gain lean muscle mass you need to be in caloric surplus, constantly. Consume proteins, carbs, and fats to feed your muscles and follow this workout routine for at least 8 weeks for to gain more strength and muscle mass.



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.



WEDNESDAY - Off



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

Ladder



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)


Deadlift

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



SUNDAY - Off





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



Breakfast

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
multivitamin
1 tbsp of creatine in coffee or green tea


Pre-Workout

500 ml water
10 grams of BCAA's


Post-Workout

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.



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