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

Friday, April 14, 2017

Best Muscle-Building Triceps Exercises - Build Bigger Triceps Fast




workout for bigger triceps








Many lifters want to have big arms, that is well known. The big mistake that they make is that they are focusing more on building big biceps which is wrong if you want to get bigger arms. Want to have bigger arms? Then, focus on building a big triceps.



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






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





2. Skull Crusher




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. 

Wednesday, April 12, 2017

Mass-Building Full-Body Workout Routine for Beginners




Full Body Workout for Mass




For beginning lifters that want to gain some strength and muscle mass the best solution is to follow a full-body workout routine. It is important for all gym starters not to follow workout programs of popular bodybuilders. The reason for that is that most of them are using anabolic steroids.



Many bodybuilding legends including Arnold Schwarzenegger, Frank Zane, and Reg Park used Full-Body Workouts to build their muscles and they become forgotten soon as new generations of bodybuilders came on the scene and steroids became popular. That caused such popularity of training splits because modern bodybuilders saw that with training splits they could train longer and recover quickly.



It is true that training splits are easier workouts and muscles recover faster than with full-body workouts. But for natural lifters, especially beginners, the best way to build muscle mass fast is with full-body workout routines. 



The benefit of full-body workouts is activation of more muscle groups which stimulate more muscle growth. In the contrary of training splits, full-body workouts cause more muscle activation and muscles need more time recover, so you need to make at least two rest days between the training days.




Other facts about the full-body workout:


- 3 Weekly Workouts, I don't recommend more because full-body workouts are harder than training splits which require more time for muscles to recover.


Full-Body workout routines mainly consist of compound movements which the best muscle mass builders. Compound exercises involve more muscle groups and that stimulate HGH (human growth hormone).




Muscle Palace Full-Body Workout Routine:




Monday:



EXERCISE
REPS
SETS
Barbell Squat
8-10
3
Bench Press
8-10
3
Lat Pull Down
8-12
3
Upright Row
10-12
3
Barbell Curl
10-12
2
Skull Crusher
10-12
2
Sit Ups
10-20
2







Wednesday:


EXERCISE
REPS
SETS
Deadlift
6-8
3
Incline Dumbbell  Press
8-10
3
Leg Extension
8-12
3
Side Lateral Raise
10-12
3
Dumbbell Triceps Extension
10-12
3
Hammer Curl
10-12
3
Rear Lateral Raise
10-12
3
Seated Calf Raise
10-12
3








Friday:


EXERCISE
REPS
SETS
Leg Press
10-12
3
Military Press
8-10
3
Dumbbell Fly
10-12
3
Pull Up
10-12
3
Close Grip Bench Press
10-12
3
Concentration Curl
10-12
3
Dumbbell Shrug
12-15
2
Knee Raise
15-20
2





This is the 3-day Full-Body Workout Routine that I recommend for all beginning lifters that are looking for a way to build muscle mass fast. It won't be easy to perform this workout so don't try doing them for two or more days in a row. That can definitely lead to you to overtrain your muscles and no muscle growth. Besides good rest and muscle recover, you are also going to need a good diet plan and a lot of healthy calories to gain muscle mass with this workout routine. Check out the list of foods that you should add in your diet plan:







Also, some of the supplements could help a lot because you will need to consume some additional nutrients to help you build muscle mass faster:


Saturday, April 08, 2017

Best Muscle-Building Supplements to Build Muscle Mass Fast





Best Supplements to Gain Muscle Mass





There any many supplements that you can buy to help you to build muscle or burn fat, but some of them are just money wasting. If you are interested in best muscle-building supplements that you should buy to build muscle mass fast keep reading. 


If you want to know how to build muscle mass check out the complete guide to build muscle:




Be aware that supplements are just there to help you build muscle faster, the key to building muscle mass is your workout routine and diet plan. Anyway, after hitting a muscle-building plateau supplements can be of great help to build more muscle mass. 



When it comes to nutrition, consume all three macronutrients that are important to fuel your muscles and make them grow:







Are supplements really helpful for muscle building?


Supplements exist to help you to consume certain nutrients that are necessary to build muscle. For example, one protein shake will allow you to consume about 30 grams of protein. That is way easier and faster digesting than when eating whole food. 



The conclusion is that they do help people to build muscle mass easier and faster. 



Check out the list of best muscle-building supplements:




1. Creatine 


Probably the most popular supplement of all time. Creatine is widely used to fuel energy in the muscles especially for high-intensity training like lifting weights and sprinting. It is proved that creatine may help working out harder and longer and help muscles recover faster. Many studies have shown that creatine used after resistance training helps increasing lean muscle mass. 


Check out more facts about creatine:







2. Whey Protein Powder


Whey Protein digests very fast and makes your muscles growing immediately after consuming a post-workout protein shake. You can mix whey protein only with water or with low-fat milk. If you are a hard gainer, I recommend you to try one of homemade mass gainers recipes that you can find on this site:






If you want to buy mass gainers, I recommend you to buy a whey protein supplement instead and make your own mass gainers at home. It is cheaper and healthier solution. But, it is on you to decide about that.




3. Branched-Chain Amino Acid (BCAA)


Branched Chain Amino Acids (BCAA) are also one of the supplements that support muscle growth. BCAAs reduce muscle damage after a hard workout and help muscles to recover faster. That means, if you are consuming BCAAs your muscles will be less sore and you will be ready in less time for another hard training session. Consuming BCAAs have many benefits for muscle building, more energy, better performance and stimulate muscle protein synthesis. 




4. Beta-Alanine


When it comes to muscle-building supplements, Beta-Alanine has to be mentioned too. Beta-Alanine is a non-essential amino acid that comes from foods into our bodies, especially the foods that are rich in protein.






Benefits of Beta-Alanine are very similar to creatine, but it can be a great addition to your diet. Supplementing with Beta-Alanine support increase of carnosine levels in our bodies which decrease the chance of muscle fatigue and failure. 


It is proven that Beta-Alanine supplementation improves muscle endurance and performance during high-intensity training.




5. Glutamine


Last on this list, but not less important than others. Glutamine is a non-essential amino acid involved in a production of HGH (human growth hormone). Glutamine has the ability to create muscle glycogen from blood glucose which increasing energy production during exercise. 


You can read more about Glutamine benefits for muscle building in another article:











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