Muscle Palace

Saturday, 25 March 2017

Train Like UFC Superstar - Conor McGregor's Workout












When speaking about UFC and MMA we can't avoid mentioning Conor McGregor, one of the most famous UFC fighters ever. McGregor won a fight against Jose Aldo who had not lost the fight in 10 years, you believe it? After ten long years, Aldo was knocked up with a left hook. It took only 13 seconds for Conor to do it. 



Conor McGregor said for Men's Health that traditional strength training is overrated and that people get caught up in routine by doing same workouts over and over. He likes to combine more training styles than one and wants to be an expert in all of them. 


"I train in all these different disciplines. I do yoga. People think it is easy, just touching your toes. It is hard. But I tend to go with my own flow."

Conor McGregor




How did McGregor won a fight against Jose Aldo? He was dedicated. He put a lot of hard work to beat him. Jose Aldo is a powerful and very fast fighter but Conor McGregor had a dream, dream of becoming a champion. He wanted to win so much after he got beaten up in his last fight with Jose Aldo. That is his secret of success, hard work and dedication. 




conor mcgregor quotes




Conor McGregor doesn't have a fixed workout routine, he is listening his body by doing whatever he feels that is good for him at the time. He is also not a fan of heavy lifts.


"It's not all about lifting heavy and sparring hard. It's about body being flexible and having great balance. That is the basis of martial arts."



Check out one of bodyweight workout routines that Connor McGregor ocassionaly perform:


Conor Mc Gregor Bodyweight Workout Circuit:

Do 5 sets of each exercise for one minute and try to beat your reps each time.







Muscle Ups

Pull yourself up by holding a pair of rings and when you get in top position of the pull up, lift yourself up while rolling your shoulders forward, allowing your elbows to move straight back behind you. Get back to starting position. 







Push Ups

Place your hands on a ground under your shoulders and tighten your abs, then begin to lower your body while keeping your back flat and eyes focused in front of you. Push yourself up while keeping your abs engaged and exhaling. 


Pull Ups

Hold a horizontal bar above your head with a overhand grip and pull yourself up until your chin is above the bar. Slowly return to starting position.


Bodyweight Squats

Stand with your feet a little wider than hip-width apart and slowly lower your body until your thighs are parallel to the ground. As you lower down, raise your arms up in front of you then return back in standing position and lower your arms back to your side.


Low Lunges

Put your leg left leg forward with your right leg stretched behind yourself. Lean forward with your hands on a floor and pressing your left knee with your left elbow. 


Dead Hangs

Han by holding a bar using a overhand grip and breath in and out deeply. 



This is one of many McGregor's routines. Don't forget to do every set of how-many-reps you can for one minute.



Also, you might like Georges St-Pierre's Workout Routine.



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.



LEE HANEY'S WORKOUT ROUTINE:


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. 



EXERCISES YOU NEED TO DO TO BUILD BIGGER CHEST:


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:



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