Muscle Palace

Wednesday, July 12, 2017

Top 5 Muscle-Building Triceps Exercises




Every lifter wants to have bigger arms. That is one hundred percent sure and that is probably the biggest reason many guys started lifting weights. 



MANY NOVICE LIFTERS THAT WANT TO BUILD BIGGER ARMS ARE DOING IT WRONG!



They are making many mistakes like training their arms too often and doing many useless exercises that they saw in modern bodybuilding magazines. Many novice lifters avoid big compound lifts and bodyweight exercises like chin ups and dips, that is a big loss for those that want to build muscle.



There is also a group of lifters who focus too much on their biceps and when they succeed to get that big biceps peak their arms still look small. Triceps is three-headed muscle and it is bigger than biceps. Big triceps is more important for that big arms look than biceps, but the best option is to train all arms muscles equally.



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



Mass Building Triceps Exercises



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





2. Skull Crusher


Exercises for Bigger Triceps


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. 

Sunday, July 09, 2017

Flex Wheeler's Workout Routine and Diet




Flex Wheeler Workout Routine





Although he never won Mr. Olympia, Kenneth "Flex" Wheeler is probably the greatest bodybuilder that didn't win a Sandow trophy. He is very famous for having one of the most aesthetically pleasing physiques even seen on Bodybuilding contests. He won Arnold Classic four times, still, he never succeeded to win Mr. Olympia title. 



In one interview Ronnie Coleman 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. 



DIET:


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



When Flex Wheeler won the 1993 Arnold Classic contest, many bodybuilding fans said that they had never seen a back and deltoids like his before. Those are the two body parts that put Flex above the others. 




Flex Wheeler Diet and Workout





WORKOUTS:


Flex's Back Workout:


Chin Ups: 4 x 10-12 reps
Seated Cable Rows: 4 x 10-12 reps 
One Arm Dumbbell Rows: 4 x 10-12 reps
Back Extensions: 4 x 10-12 reps



Flex's Shoulders Workout:


Standing Shoulder Press: 4 x 10-12 reps
Barbell Front Raises: 3 x 10-12 reps
Seated Lateral Raises: 4 x 10-12 reps
Wide Grip Upright Rows: 3 x 10-12 reps
Lying Rear Laterals: 4 x 10-12 reps




Flex was a student of a well-known coach Charles Glass and he has a widest back and shoulders among all bodybuilding competitors. 

Friday, July 07, 2017

The Mark Wahlberg's Workout Routine to Build Muscle Mass





Mark Wahlberg Workout for Mass




Mark Wahlberg is a renowned actor and he has played many roles in movies that require all different kinds of physiques. In this article, you will learn a Mark Wahlberg's Workout Routine that he used to build muscle mass for his role in the "Pain & Gain" movie.



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. He had a hard time growing up and he also had a hard time building his amazing physique. 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.



Life was not so easy for Mark, same as 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.



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.



Mark Wahlberg Workout Routine




Check out Mark Wahlberg's Workout Routine for Pain and Gain movie:




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.

Tuesday, July 04, 2017

Build Muscle Mass With 2 Days Per Week Full-Body Program





Mass-Building Workout




Many novice lifters believe in everything they read on the internet and I've been there too. They read that they need at least 5 training days a week and every training day to build each muscle separately so they start following it. They start focusing only on their training, forget the life around them because they have less and less time for all other things except training and eating.



That can produce some muscle gains at the beginning, almost any workout can produce gains for novice lifters. But, first three months are crucial for all guys that want to build their physique like a Greek God. 



The worst thing is that they spend less time performing basic exercises and building strength. Modern Bodybuilding articles and magazines teach them to train each muscle separately and to perform many dumbbell curls and other isolation exercises. That won't build much strength which is results in fewer muscle gains. 



You just have to understand something very important, the key to muscle building is progressive overload. If you don't get stronger you won't get bigger.



Almost all bodybuilding legends build their muscular physiques with full-body workouts. Arnold Schwarzenegger started with full-body routine, Reg Park, Bill Pearl, Leroy Colbert and many others.



Full-Body Routine for Mass




The key to getting stronger and bigger is to perform basic compound movements that work more than one muscle at the time within a low rep range, 6-8 reps per sets. Maybe 10-12 reps for some exercises, but still 6-8 reps for major workouts that you should do at the beginning of your workout. 



Those major lifts are squats, bench press, deadlifts, military presses, barbell rows, pull ups and dips. You need to get stronger with all these exercises which will result in more muscle gains. 







High volume training split routines can work for some people, mostly for bodybuilding competitors that are using anabolic steroids. For natural beginners, the best way to build muscle mass is to follow a full-body workout routine.







Remember this, I wish someone told me this when I started, the key to building muscle mass is frequency. By following a full-body routine you will train the whole body at every workout that can increase HGH and testosterone levels in your body and speed up muscle growth.



Today, I will present you a 2 days per week full-body routine. You think that working out 2 days a week isn't enough to build muscle mass? Well, try this workout program for one month and you will see how sore you will be after just one week of following this routine. You will hit every muscle group twice a week, and with a proper muscle-building diet your muscles and strength will grow each week.



Perform these two workouts on Monday and Thursday or Tuesday and Friday, rest at least two or three days between the workouts. Because of the intensity and volume of the routine, you won't need to perform it more than two times a week.




2 DAYS PER WEEK FULL-BODY ROUTINE



WORKOUT 1


Squats - 3 sets of 6-8 reps
Bench Press - 3 sets of 6-8 reps
Barbell Rows - 3 sets of 8-10 reps
Stiff Leg Deadlifts - 2 sets of 10 reps
Dumbbell Shoulder Press - 3 sets of 10 reps
Skullcrushers - 2 sets of 10 reps
Dumbbell Curls - 2 sets of 10 reps
Calf Raises - 2 sets of 15 reps
Plank - 2 sets of 60 seconds



WORKOUT 2


Deadlift - 2 sets of 6-8 reps
Barbell Shoulder Press - 3 sets of 6-8 reps
Leg Press - 3 sets of 12 reps
Pull Ups - 3 sets of maximum reps
Incline Dumbbell Bench Press - 3 sets of 10 reps
Cable Triceps Extension - 2 sets of 10 reps
EZ Bar Curl - 2 sets of 10 reps
Leg Curls - 2 sets of 12 reps
Weighted Sit Ups - 2 sets of 15-20 reps




Following this routine is very simple and sometimes the key to something is in simplicity. Try it for one to two months and remember to be in constant caloric surplus and to consume enough proteins, carbs, and fats if you aim to gain muscle and strength.

Sunday, July 02, 2017

Steve Reeves Workout - Remembering The Old-School Bodybuilding Legends




Steve Reeves Workout Routine





Steve Reeves is the icon of Natural Bodybuilding and one of the most famous bodybuilders of 1950s. Renowned for his fabulous physique and many bodybuilding titles, Reeves became famous for acting in Hercules movies in the mid-twentieth century.



In the world without anabolic steroids, isolation machines and internet it was only a hard work in order to build a muscular and well-proportioned physique. Steve Reeves is the finest example of what people can achieve in building their body without the use of anabolic steroids.




Steve Reeves Workout Routine





Back in the day, guys like Steve Reeves, John Grimek, and Reg Park didn't have online articles and forums to learn some modern bodybuilding techniques as the case is today, but still, they are renowned for having some of the greatest and most athletic physiques.



Old-school bodybuilders knew that the key to building muscular physique is the full-body workout routines. 



Check out more tips from Natural Bodybuilding Legends:


How Did 100% Natural Bodybuilders Train






To build strength and muscle mass naturally, the answer lies simply in full-body routines, hard work, and consistency. The consistency should not be deserved only for training, the nutrition should also be checked and not to forget muscle recovery and rest.



Rather than devoting one session to triceps or biceps, chest or back, legs or shoulders, full-body workouts will have you hitting all muscle groups every training session which is the best way to naturally build a well-proportioned muscular body. 



Here are three old-school bodybuilding full-body routines for muscle growth:


3 Best Full-Body Workouts to Build Muscle Mass Fast






Check out what Steve Reeves personally said about modern bodybuilders and their training in one interview:



"Today, everything about the top bodybuilding champions is oversized; they have lost the whole purpose of bodybuilding which is to create a harmonius whole, not to exaggarate the development of one part or parts of the body."




Below you'll find one of Steve Reeves' favorite full-body workouts which he called "Classic Physique" routine written by Reeves personally for bodybuilding magazine back in 1951.





Exercise

Sets

Reps

Incline Dumbbell Press
3
8-12
Front Squat
3
15
Dumbbell Fly
3
15
Seated Barbell Curl
3
12
Alternate Dumbbell Front Raise
2
15
Bent Over Row
2
12
One Arm Row
2
12
Alternative Raise Lying
2
15
Good Mornings
1
15
Dumbbell French Press
3
12
Calf Raises
1
30-40
Bench Press
2
12





Training Notes:



This is absolutely a monstrous routine and because of that, I wouldn't recommend it for novice lifters, only for intermediate to advanced lifters.



Like most full-body routines should be performed three times a week and on non-consecutive days to fully rest and recover from such hard routine like this one.



To maximize recovery the best way to perform this routine is to train on Monday, Wednesday, and Saturday leaving other four days for muscles to feed and rest to be ready for next hardcore training week.
Real Time Web Analytics