Muscle Palace

Tuesday, September 26, 2017

How to Gain Muscle Mass - Tips for Beginners and Hardgainers

Gain Muscle Mass Fast

Gaining weight is easy for many people. They can gain a lot of weight for less than one month. On the other side, building lean muscle mass can be very hard, especially for people that have a fast metabolism, often referred as hardgainers. 

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 this article. I strongly believe it will help you to gain a few pounds of muscle in a couple of weeks. 

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 adventure. 

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. 

How to Build Muscle 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 is 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.

By performing compound movements in every workout and consuming enough calories you will become stronger and stronger that will make you able to lift heavier which will lead to more muscle gains.

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. One of the biggest mistakes that lifters make while trying to build muscle mass is that 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. 

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.


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. 


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.


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


Bench Press (Flat or Decline)
Incline Dumbbell Press
Incline Dumbbell Flye
Dip (Chest Version)

Friday, September 15, 2017

Top 6 Strength and Mass Building Exercises

Best Muscle Building Workout


- 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


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.


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.

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