Muscle Palace: build muscle mass
Showing posts with label build muscle mass. Show all posts
Showing posts with label build muscle mass. Show all posts

Friday, November 03, 2017

Top 10 Exercises To Build Muscle Mass - Gain Muscle Mass Fast




Gain Muscle Mass Fast



When it comes to building strength and size, one should focus on performing compound movements that work more than one muscle at the same time. If you are looking to build more muscle mass you don't need any of those fancy equipment and machines. You can build muscle by only using a barbell loaded with plates, believe me.



That means that you don't even have to go to the gym if you want to get bigger and stronger. You can buy barbell and couple of plates and build muscle at your own home. 



Some of the best mass-building movements are exercises that need to be performed with a barbell. Those exercises are always first on every list of best muscle-building exercises. Dumbbells are great, they work, but you can't overload them like a good old barbell. To gain muscle mass you need to get stronger, to get stronger you need to lift heavier. That is the whole thing.



But before you even start lifting, make sure that you read all about muscle-building nutrition. You won't grow your muscles without consuming enough calories and protein.





                                 Foods That Are Highest In Protein




I already mentioned that best muscle builders are compound exercises. Why? The reason is very simple, compound exercises engage multiple muscle groups at the same time, unlike isolation exercises that isolate a muscle group by concentrating on that one group of muscles. 



When you perform compound exercises, more muscles are recruited per exercise which stimulates the bigger release of the muscle-building hormone. Also, compound movements such as bench press and squat allow bigger loads of weight. 





1. Barbell Deadlift











2. Barbell Squat











3. Barbell Bench Press







4. Wide Grip Pull-Up







5. Barbell Shoulder Press











6. Barbell Bent-Over Row










7. Parallel Bar Dips







8. Lat Pulldown








9. Biceps Barbell Curl












10. Standing Calf Raise




Saturday, September 30, 2017

How to Increase Your Bench Press - Build a Bigger Chest Fast




Increase Bench Press




Nobody can't deny that Bench Press is the king of all upper-body exercises and it is the best chest exercise for mass including all its variations (incline bench press, decline bench press, flat bench press). The best way to build a bigger chest is to increase and improve your bench press.



Of course, it is very important to lift heavy in order to build muscle mass but it isn't as helpful if you perform the exercise with the bad form. Bench press, as one of the hardest compound movements, can be very dangerous and if you perform it with bad form can lead to injury. 




Improve your bench press form


Proper bench press form is very important for building your chest and also because it prevents injuries. By preventing injuries you will be able to increase your bench press power faster and develop your chest.



Here are some of the most important tips you should know to improve your bench press form:



- Tuck your elbows in at the bottom of the movement to decrease the shoulder rotation and stress from the shoulder joint. Many lifters are ruining their shoulders with one big mistake that they make - flaring their elbows out while pushing the barbell off their chest.



- Using medium, slightly wider than shoulder-width grip is the best way to protect your shoulders. You may also include some wider and narrower grip work, but make sure that majority of your bench pressing is done with a medium grip.



- Keep your shoulders back on the bench and drive yourself into the bench while pressing. You don't have to touch your chest with the bar if the barbell is going to get below 90 degrees because you will move stress from your chest to shoulders which can cause injury.



Check out this YouTube video and learn how to improve your bench press form:










Perform Bench Press more often


If you do like many other lifters and bench press only on Monday, switch from bench pressing once a week to twice a week. By increasing your bench press frequency you will practice this movement more. This will also improve your bench press form and increase your strength.



If you want to get better in something you have to do it more often, so bench pressing with more frequency will get you better results.



Lift Heavier


You can't increase your bench press if you lift the same weight week after week. Lifting the same weight every time will not increase your bench press and will not give your chest a reason to grow. So, to build stronger and bigger pecs try to add 5lb (or less) in every other workout. Try to add more weight whenever you are able to, even if it is only 2lb it doesn't matter. What is important is the progress you make.



Also, check out some basic principles of muscle building to learn how to build muscle mass fast:









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.


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.
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