Muscle Palace

Monday, September 18, 2017

How Many Calories per Day to Gain Muscle Mass?




How Many Calories to Build Muscle




How many reps I should do to build muscle? How many calories should I consume to gain muscle mass? There are many different answers and different opinions on these questions, but one is sure - you need to consume more calories than you burn every day. You need to constantly be in caloric surplus.




DO YOU WANT TO GAIN LEAN MUSCLE MASS?


But, that isn't so easy and it doesn't mean that if you eat twice more calories than you need that you will build muscle faster. Also, that doesn't mean that you should eat anything. By the way, check out the list of muscle-building foods you should include in your diet:







There is an upper limit of nutrients that you can consume and turn into muscle which means that there is no point in eating calories that would just be stored as fat. Of course, it is very common that you will gain some fat while trying to build muscle mass but that doesn't mean that you should eat more than it is enough for the muscle to grow. 



Now you are probably thinking something like this:



But those big guys on YouTube say that I need to consume at least 5000 calories to gain muscle mass.





Your muscles need enough calories and enough proteins to grow, you don't need to consume 5000 calories every day if you weigh about 170 pounds. That would be too much and many nutrients will be stored as fat. Protein also, if you consume more proteins that you need that excess of proteins will be stored as fat and nothing else. 



EAT BIG, BUT HEALTHY!


There is no natural way to build 10 pounds of muscle every week, it doesn't exist. You need to focus on steady lean muscle gains. The whole point of muscle growth is to pursue progressive overload every week and to be in caloric surplus every day.






SO, HOW MANY CALORIES DO YOU NEED TO GAIN MUSCLE?



Gain Muscle Mass Fast




Some people say that one needs to multiply his body weight in pounds by 16 - 17, well I recommend you to multiply your body weight by 20. You might gain some fat along the way but if your diet is perfect there is nothing special to worry about. You can always shred one or two pounds of fat after you reach the size that you always desired.



How Many Calories to Gain Muscle


Let's do some calculation for all you lazy people over there:



If you weigh about 160 pounds, for example, you need to multiply that number by 20 as I already mentioned which will be equal to 3200. You can add about 100 calories more if you want to be sure that you consumed enough, but I think that 3200 calories will be enough for your muscles to grow. Now, as you gain more and more muscle mass every week, you are going to need more calories and more proteins. If you reach the 170 pounds weight then multiply that number by 20 and the result is - 3400 calories. 




I know that there are many recommendations that differ from mine and that is mostly because I recommend more calories than some people or less than other but you can adopt this advice and see if it works for you. I believe that it does, especially if you are just starting your bulking phase.




Sunday, September 17, 2017

How to Get Bigger Biceps Fast - Tips and Exercises




How to Build a Bigger Biceps




Biceps brachii mostly referred only as Biceps, is a two-headed muscle that is placed between shoulder and elbow. Every exercise that involves some sort of a curl has an effect on a biceps. More precisely, every exercise that involves any sort of pulling will hit your biceps.



If you want to know how to get bigger biceps you must learn some tips and exercises that promote bigger and stronger biceps.




TIP 1: Focus on slowing down the negative portion of the movement



This is probably the best training tip for you to build bigger biceps. You need to start focusing on the negative of every rep of curls you perform. The negative portion of biceps curl is the part where you lower the bar (or dumbbells) back down from the top of the curl to your thighs. 


Many lifters ignore this simple tips and that is a huge mistake. They allow the weight to drop too much quickly instead to slow down to fully hit their biceps. You should lower the barbell or dumbbells down slowly and it should take 3 to 4 seconds. Believe me, if you never tried it, you will see a difference in your biceps training. Your curls will be harder and you will probably have to lower the weight until you get used to this change.  






TIP 2:   Don't train your biceps every day



You might think that training your biceps every day will get you a bigger biceps fast, but that is wrong because your muscles actually get stronger and bigger during the resting period between the workouts. You shouldn't train your biceps more than twice a week if you want better results.


This rule applies to all muscle groups, not only to biceps. Training the same muscle too much, without letting your muscle to fully rest and recover, will only lead to muscle overtraining. 




TIP 3: Use the right form


I guess that I don't need to explain so much why this rule is so important for muscle building. Lifting too much weight without a proper form can get your biceps injured or slower your muscle growth. 


It is totally true that you need to lift heavy to build stronger and bigger muscles but that means that you still have to use the right form while doing it. Start with a lighter weight and build up your strength. Try not to use the momentum to lift weights and use controlled movements. 




Build Bigger Biceps



EXERCISE 1: Chin-ups


Performing chin-ups is an excellent way to increase the size of your biceps. Grip a bar with your hands placed shoulder-width apart and your palms facing your head then lift your body up until your chin is higher than the bar.




Hint: Try pausing for five seconds when you pull yourself on the bar then slowly lower your body back.






EXERCISE 2: Barbell/Dumbbell Biceps Curls 


Barbell Curls will allow you to overload your biceps with more weights than you can with dumbbells. Hold a barbell/dumbbells and in slowly and controlled manner lift it up to your chest and slowly return it back to starting position with your arms fully extended for a better stretch of your biceps. 






EXERCISE 3: Incline Dumbbell Curls


This exercise is a very good biceps builder because it allows you to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. 



Get Bigger Biceps Fast


EXERCISE 4: Concentration Curls


Grab a dumbbell, sit on a workout chair and put your elbow on the inside of your knee with arm fully extended. Lift a dumbbell up to your chest while keeping the elbow in the same place. 

Saturday, September 16, 2017

The Ultimate Chest Workout for Mass - Build a Bigger Chest Fast



Best Chest Workout for Mass





You've probably heard it a million times when somebody asks for advice to get a bigger chest it is always somebody there to say well, do bench press. Ok, it is true that bench press it the best mass-building chest exercise, but it isn't enough just to do flat, incline and decline bench presses to increase the size of your chest.



Bench press, performed from any angle, is a basis of a great mass-building chest workout and it is best to start every workout with a multi-joint movement like this one. But, aside to king of chest exercises, you will need to perform some dumbbell flyes and pullovers to add more mass to your chest.




Chest Workout for Mass




The best way to increase your chest width and size is to focus on the upper chest and to perform incline bench press from many incline positions. So, instead of classic incline bench find an adjustable bench and use less of an incline for better impact on your upper chest and less stress on your deltoids.



It is a very common mistake that lifters make when they are training their chest, they don't pay a lot of attention on the stress they are making on their deltoids which lead to many shoulder pains or injuries. What can probably cause that is your form when performing bench presses. 




Here are some tips to improve your bench press form:


- Drop your traps and shoulders down
- Hold your shoulder blades together
- Puff your chest up
- Hold your elbows slightly under the nipple
- Touch your chest with barbell and don't lock out your shoulders



Bench press form is very important when it comes to building a big chest. It is very important to hold a barbell (or dumbbells) with a medium grip which put less stress on front shoulders than the wide grip. 



Many bodybuilders agree that bench press with a grip little wider than shoulder width is great for hitting your pecs. 



Performing a barbell bench press will allow you to lift more weight than using dumbbells which is why it is the best exercise for stronger and bigger pecs. On the other side, dumbbells allow you to perform presses with a more controlled range of motion and it can be safer for deltoids. It is best to perform dumbbell chest exercises after your pecs get exhausted from barbell bench presses.



It is considered that incline bench presses are better than flat bench presses for muscle building because it put deltoids in less vulnerable position. 



A good reason to use dumbbell flies in your chest workout routine is that flies are chest only exercise. Performing it will put all the tension on your chest. Remember to squeeze the weights on the top when performing flies.





Mass Building Chest Workout



One thing that is very important for chest development is stretching. This is the reason why you should also add dips (chest version) to your chest routine. Key to best form is to lean forward, keep your elbows tucked, and go down till your arms are parallel to the ground. 





Best Chest Workout for Mass






MASS BUILDING CHEST WORKOUT:




   
EXERCISE
SETS
REPS
Bench Press (Flat or Decline)
3
8
Incline Dumbbell Press
3
8
Incline Dumbbell Flye
3
12
Dip (Chest Version)
3
12


Friday, September 15, 2017

Top 6 Strength and Mass Building Exercises




Best Muscle Building Workout




HOW TO BUILD MUSCLE MASS FAST:



- Focus on progressive overload

- Consume enough calories to support muscle growth

- Quality rest

- Consume all three macro-nutrients (Proteins, Carbs, Fats)

- Perform compound exercises



More tips on how to gain muscle mass fast you can read in other articles:

The Bodybuilding Guide to Build Muscle Mass Fast


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




Best exercises to become bigger and stronger are compound movements that involve more than one muscle group at the same time. With compound exercises, you can build muscle mass fast, lose fat and increase your strength faster than using isolation exercises. 


Check out the list of compound exercises that are best for building muscle:



1. Squat


It is the best muscle building exercise because:

  -  The entire musculature is activated

 - Performing squat highly boost muscle building hormones
  


Even the squat is very dangerous exercise, especially if it is done with bad form and too much weight, there is nothing like putting a heavy weight on your back and going down as low as you can, then coming back up and doing it again and again while you are naturally boosting testosterone levels and engage many muscle groups. Even those that you didn't hear of before. 


The squat is definitely the best muscle builder ever. 




2. Bench Press


This is one of the most famous gym exercises and it is famous for building a big chest, but Bench Press is also working Deltoids, Triceps, and Traps. Bench Press is an ultimate exercise for building upper body muscles, there is no better exercise for upper body strength and size. Practice Bench Press form and lift heavy and you will build an awesome torso.


The best way to build muscle with Bench Press is by using a barbell. The reason for that is that you can lift more weight than if you use dumbbells. 


Incline Bench Press - better effect on upper chest

Decline Bench Press - best lower chest exercise






3. Bent-over Barbell Row


One of the best exercises for the thickly muscled back. Like all multi-joints movements, barbell row is also difficult exercise for performing but it still way better for building muscles than alternatives like seated rows and lat pulldowns. You should include this exercise in every back workouts.


Bent-over rows work every muscle from traps to lower lats and are also very good for developing biceps. 




4. Military Press


The most effective exercise to build big and round shoulders. Military Presses are also good for developing upper back, neck, and back of arms. 




5. Lunges


The best exercise for your legs after squats. By performing lunges you can target butt and hamstrings and further develop your lower body by combining them with squats.




6. Lat Pulldowns


Doing Lat Pulldowns will help you to develop your back muscles and biceps. By performing this exercise often you can make your physique have a much more balanced appearance. 



Best Bodyweight Exercises for Muscle Building are Pull Ups/Chin Ups, Dips, and Push Ups (make sure that you put a weighted belt if you can do more than 12 reps with your bodyweight only). 


Recommended rep range for muscle hypertrophy is from 8 to 12 reps for one set. 


To build muscle mass fast I recommend doing these exercises as first in every workout (bench press on chest day, bent-over rows on back day etc.) and combine them with a few isolation exercises. Just make sure that you are mixing your workout, your muscles should not get used to the same workout every time, confuse your muscles to ensure more muscle growth.


Complete Guide to Bigger Arms - Workout and Tips for Bigger Biceps and Triceps





Build Bigger Arms Fast



Okay, you want to have bigger arms, that is why you are reading this article. Arms are one of the body parts that we first notice on someone who lifts, especially on summer, with the shirt on or off. Most beginning lifter starting going to the gym to lose some fat and pack on a few pounds of muscle especially on their triceps and biceps.





To be honest, there is nothing so impressive than having huge and muscular arms. Every guy in the gym wants it and ladies like to see them too. Maybe that is exactly the reason why are you looking to get bigger arms. To be noticed by lifters in the gym and especially by ladies.




What are you going to need to get bigger arms fast?


- Hypertrophy training
- Muscle-Building Diet
- Rest




To build bigger arms you will need to use the right exercises. You won't build bigger arms by training on machines, that must be clear. You need to lift heavy iron to make your triceps and biceps get bigger and stronger. 



I recommend a workout starting with barbell exercises which allow you to lift heavier weights, and then isolate your arms muscles with dumbbells. Also, to build bigger arms fast you can do supersets.



Build Bigger Biceps Fast



ALSO READ:


How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy


Mass-Building Shoulder Workout - Exercises for Bigger Shoulders





For those who don't know what are supersets, supersets are performed when two exercises are performed in a row, without a pause between them.



High volume workouts and supersets are key to bigger arms. 




For example, if you are planning to do both arms muscles, triceps and biceps, on the same day you can perform a superset of biceps curls immediately followed by triceps extensions. Combine a biceps exercise with a triceps exercise. A typical superset often includes targeting two different muscle groups. 



This rule for supersets can also work for other body parts like Chest and Back, Quads and Harmstings but they can also work for the same muscle group.





WORKOUT FOR BIGGER ARMS:



4 x Superset 1:


Barbell Biceps Curl, 10 - 12 reps
Barbell Triceps Extension, 10 - 12 reps



4 x Superset 2:


Dumbbell Curl, 10 - 12 reps
Triceps Pushdown, 10 - 12 reps



4 x Superset 3:


Hammer Curls, 10 - 12 reps
Dumbbell Kickback, 10 - 12 reps



 4 x Superset 4:


Incline Dumbbell Curl, 10 - 12 reps
One-Arm Triceps Extension, 10 - 12 reps




Exercises for Bigger Arms



That is it, 8 exercises combined in 4 supersets that will help you build your arms muscles faster. You should also add one forearm exercise performed for 4 sets of 12 reps to have a complete arms workout.





Wednesday, September 13, 2017

The Ultimate Muscle-Building Workout Routine - Build Muscle Mass Fast



Build Muscle Mass Fast



Are you curious about how to gain more muscle mass and what is the best way to get it? If your answer is yes, then continue reading this article, don't just skip to the workout program.





TRAINING IS VERY IMPORTANT FOR MUSCLE BUILDING, BUT NOT AS IMPORTANT AS YOUR DIET




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 you need to know in order to build muscle mass is to consume all nutrients that are necessary for muscle growth, consume more calories than you burn and stimulate your muscles to grow by lifting harder and harder whenever you are able to. That is called a progressive overload and it is the best way to force your body to grow.



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.
Real Time Web Analytics