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

Monday, May 29, 2017

3 Best Full-Body Workouts to Build Muscle Mass Fast



Best Workout to Build Muscle




There are plenty of training programs for muscle growth or weight loss out there. When it comes to muscle building the most effective way is to follow a full-body workout routine. If you are a beginner in lifting, full-body workouts will give you the best results in strength and muscle gains. Full-body training is the best and the fastest way to naturally build muscle mass.




Why are Full-Body Workouts the best for building muscle mass?



For decades, many bodybuilders built their muscular physiques with simple, three-day-per-week workout programs. They didn't split their training days into chest days, back days, arms days and so on. Old-school bodybuilders trained all muscle groups three times per week and they grew very big and strong.



Just look at guys like Arnold Schwarzenegger and Reg Park. Before he used steroids Arnold built his body with very popular Reg Park's 5x5 Workout Program and his own "The Golden Six" Workout. 



Full-body training gives the best stimulus to our HGH (Human Growth Hormone) and ramps up the protein synthesis. 




1. StrongLifts 5x5


Full-Body Workout for Mass



Stronglifts 5x5 Workout is one of the most popular strength workouts on the web. People all over the world tried to build their body with this workout routine and some of them shared their results on Stronglifts website:






This very popular workout program is not invented in the last few years, it is actually inspired by original Reg Park's 5x5 technique from the 1960s.



Stronglifts 5x5 is probably the simplest and most effective workout to build muscle and gain strength. For those who didn't hear about it, this workout will probably look too simple but you must know that complicated isn't always the best option.



On Stronglifts you have three training days per week and only equipment that you will need are barbell and weight plates. You will perform only 5 exercises - Squats, Bench Press, Deadlift, Overhead Press and Barbell Row. Those 5 exercises are the compound movements that are the most effective in muscle building and together they work your whole body. These 5 exercises would be performed in 5 sets of 5 reps on each training day.



The main rule of this workout is to pursue a progressive overload by adding 5lb each workout. That will trigger your body to get stronger which leads to muscle growth. The progressive overload is the most important thing in building muscle mass. Without giving your muscles a reason to grow, they will stay the same, so by increasing the weight on each workout, you are forcing your muscles to grow bigger and stronger. 




StrongLifts 5x5 Week 1
Monday - workout AWednesday - workout BFriday - workout A
Squat 5x5Squat 5x5Squat 5x5
Bench Press 5x5Overhead Press 5x5Bench Press 5x5
Barbell Row 5x5Deadlift 1x5Barbell Row 5x5



StrongLifts 5x5 Week 2
MondayWednesdayFriday
Squat 5x5Squat 5x5Squat 5x5
Overhead Press 5x5Bench Press 5x5Overhead Press 5x5
Deadlift 1x5Barbell Row 5x5Deadlift 1x5




You see how simple it is? There is no simpler workout program and probably no more effective workout than this one. Try it out for 8 weeks and see will it work for you. 




2. German Volume Training


Best Full Body Workout


Workout routine like StrongLifts 5x5 and many other full-body workouts can give the best results to beginning lifters but GVT provides the best results in muscle gains for advanced lifters that are trying to break the muscle growth plateaus. 



German Volume Training has been used by bodybuilders, powerlifters and Olympic lifters in order to reach new training goals and pack on more muscle. It is a time-tested training system which can help you to achieve massive muscular growth.


The main principle of GVT is simple, subject your muscles with enough volume to force them to grow. 



Other basics of German Volume Training are:



  • Go hard with compound movements (Bench Press, Squat, Overhead Press, Deadlift, Rows)
  • Perform 10 sets of 10 reps for each primary exercise
  • Do not train to failure on any of the sets
  • Start with 60% of your 1 RM (rep max) and only add weight if you are able to perform 10 reps for each 10 sets
  • Train the antagonistic muscle groups (Chest and Back, Biceps and Triceps, Quads and Harmstrings)
  • Slow and controlled eccentric phases (3-4 seconds depending on the exercise)




The following is the sample GVT program:



Monday - Chest and Back


Bench Press - 10 sets of 10 reps
Chin Ups - 10 sets of 10 reps
Incline Flyes - 3 sets of 10-12 reps
One Arm Dumbbell Rows - 3 sets of 10-12 reps



Tuesday - Legs and Abs


Squats - 10 sets of 10 reps
Leg Curls - 10 sets of 10 reps
Weighted Sit Ups - 3 sets of 15-20 reps
Calf Raises - 3 sets of 15-20 reps



Wednesday - Rest



Thursday - Arms and Shoulders


Dips - 10 sets of 10 reps
Dumbbell Curls - 10 sets of 10 reps
Dumbbell Lateral Raises - 3 sets of 10-12 reps
Bent Over Lateral Raises - 3 sets of 10-12 reps



Friday - Rest



Saturday - Repeat the cycle starting from Day 1 (Monday)





3. Arnold's "Golden Six" Workout Routine


The Golden Six Workout Routine



When you search for Arnold Schwarzenegger's workout routines on the web you can find many body part split routines but that is not how this legend of bodybuilding built his impressive physique. Before Arnie started experimenting with steroids he used only full-body workouts to build muscle mass. He was a huge fan of Reg Park and his already mentioned 5x5 workout program and later he created his own full-body workout called "The Golden Six". 



The Golden Six is a workout program that is based around six main exercises and it was often prescribed by Arnold Schwarzenegger for his clients that wanted to build muscle mass fast.



Check out the sample Golden Six Routine:


Barbell Squat - 4 sets of 10 reps
Barbell Bench Press - 3 sets of 10 reps
Chin Up - 3 sets of maximum reps
Behind The Neck Press - 4 sets of 10 reps
Barbell Curls - 3 sets of 10 reps 
Sit Ups - 3 sets of maximum reps



Perform a workout 3 times a week by using exactly these 6 exercises and these numbers of sets and reps. That is the whole schebang, much simplier than later workout routines published by Arnold. Don't forget about progressive overload so when the weight starts to become light add more weight plates. 



All these three Full-Body Workouts are good for muscle hypertrophy and you should try each of them for some amount of time. My personal recommendation for beginners is the first one, StrongLifts 5x5, but you should experiment with all three workouts.

Thursday, May 18, 2017

Stimulate Muscle Growth with this Muscle Building Workout Routine






Workout Routine for Muscle Growth






There are a lot of Workout Programs for all people that want to Gain Muscle Mass. Some of them are split routines (for example, Monday – Chest and Triceps, Tuesday – Back and Biceps, Thursday – Shoulders, Friday – Legs and Calves), and some training programs are full-body workout routines. Some bodybuilders prefer a high number of reps for better muscle pump to stimulate growth and others like to train with lower rep range (for example 6-8 reps per set).




All of these programs will give you some results and you have to decide which program will fit you most. Adapt your workout program to you. If you are a very busy man then you probably have time for only two training days for a week and you don’t have to quit training because of that, try adapting your workout program to your free time and train two times a week. 




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 for muscle gain is consuming all nutrients that are necessary for muscle growth and progressive overload to stimulate it.




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.

Saturday, May 13, 2017

High-Protein Foods for Lean Muscle Gain





foods high in protein







What is PROTEIN?



Proteins are long chains of amino acids, which are probably the most important nutrients that we get from our diet. 





Why we need PROTEIN?



We need to eat plenty of protein foods every day to keep our metabolism running, our energy up and our blood levels stable. Athletes need to consume more protein than average people, especially athletes that are lifting weights.




Why athletes need to consume more PROTEIN?




Athletes spend more energy than the average person and they need additional nutrients to recover from intense physical activity. Protein plays a very important role in every athlete's diet, whether running sprints, swimming or lifting weights. Most famous nutrient, protein, helps repair and strengthen muscle tissue.







What can happen if you eat too little protein?


- Low energy and fatigue
- Poor concentration
- Mood swings
- Trouble building muscle mass
- Trouble losing weight
- Low immunity







How much protein athletes need?



The recommended daily intake of protein for an average person is 46 grams for women, and 56 grams for men. If you want to gain muscle that wouldn't be enough to fuel your muscles for growth.







Many fitness experts say that 2 grams of protein per one pound of body weight are necessary for muscle gain, some say even more but they are all wrong. You won't build more muscle if you consume more protein that your muscles need. You can't build 1 pound of muscle for one day, not naturally.




The recommended daily intake for athletes is 1.2 grams of protein per 1 pound of bodyweight. That is enough to build muscle and you won't have an excess of protein that will be stored as fat. 




You also need to focus on other nutrients, like carbs and fats so if you consume 1.2 grams of protein per 1 pound of your body weight every day, believe me, you have it enough to make your muscles grow. Just focus on other nutrients, on your training and rest. Proteins don't build muscles all alone.


Best Exercises to Build Muscle Mass Fast







What are the best sources of protein?



1. FISH 




protein-rich foods

      Fish that are high in   protein per one fillet (85 g):

Tuna (22g), Salmon (22g), Halibut (22g, Perch (21g), Cod (20g).



Seafood is an excellent source of protein because it is low in fat. Fish like salmon is little higher in fat but is heart-healthy kind of fat - omega 3 acids.






2. WHITE MEAT




foods that are high in protein



Turkey and chicken breasts are probably the best source of lean protein. Darker meats are also good but they are higher in fat than white meat. 


100 grams of chicken and turkey contain about 30 grams of protein.





3. LOW-FAT CHEESE




protein-rich foods

Cheese high in protein per ounce (28g):


Parmesan (10g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Low-fat Cottage Cheese (5g).








4. LEAN BEEF



3 ounces of Lean Beef contain about 19 grams of protein.




5. EGGS (Especially Egg Whites)




protein-rich foods
1 Large Egg contains about 7 grams of protein. Whole eggs are high in protein, but egg whites are almost pure protein. They are also loaded with healthy fats, vitamins, and minerals.





6. Low-fat MILK


1 cup of low-fat milk contains about 8 grams of protein.



7. Black Beans


1 Cup = 15 g of proteins




8. NUTS


Peanuts are the highest in protein in comparison with all other nuts. They are also loaded with healthy fats and they are very rich in calories. One ounce (28 g) contains 7 grams of protein, with 159 calories. You can also try peanut butter, it is very delicious and very good for muscle growth with quality nutrients and a high number of calories.




9. Shrimp


Shrimps are low in calories but loaded with many nutrients including selenium and vitamin B 12. Like fish, they also contain plenty of omega-3 fatty acids. A 3 ounce (85 g) serving contains 18 grams of protein with 84 calories. Very good source of lean protein and also very healthy food.




10. Whey Protein Supplement


Whey is a type of high-quality protein and it is very effective at building muscle mass. Only one serving (30  or 35 grams) of Whey Protein Powder can contain about 27 - 30 grams of protein. Great source of fast-digesting protein very useful as a post-workout meal. 



Check out more about Whey Protein Supplements and other great muscle-building supplements in another article:


Best Muscle-Building Supplements to Build Muscle Mass Fast





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