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

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.

Thursday, June 08, 2017

The 6 Golden Rules of Building Muscle Mass (Skinny Guys Too)




How to Gain Muscle Mass






Before you even start reading this you should know that this article is dedicated to all guys (and girls too) over there that want to gain muscle mass fast and NATURALLY. You won't see the same tips here as on many other fitness websites and blogs. 



I am saying that because a lot of fitness websites, magazines, and blogs advertise the same split workout routines and diets that are inspired by popular bodybuilders that have over 200 pounds of muscle mass, the perfect muscle definition and - THEY ARE ON STEROIDS. Or like gym rats like to say, they are on THE JUICE. 



I will be completely honest with you guys, especially for beginners and hard gainers, you can't build 20 pounds of muscle for one or two months. It is very hard to gain such amount of muscle for one year, even with the perfect workout routine and diet. After your first year of training in the gym, it will become harder and harder to gain muscle. There is no healthy shortcut to muscle gain, not without the risk. On the other side, you have the anabolic steroids which I don't recommend to anyone but that is another topic.



FACE THE FACT:


YOU WILL NEVER LOOK LIKE RONNIE COLEMAN OR THE KING OF BODYBUILDING ARNOLD SCHWARZENEGGER - NOT WITHOUT USING STEROIDS. 



All of the supplements in the world won't get you such a muscular body. Gaining muscle mass is a steady process, it takes a lot of time and it demands a lot of sacrifice and persistence. First three months of your journey to muscle building are the crucial months because you will see the big difference in the mirror in that period of time if you don't follow the wrong tips. 





1. Follow the right workout routine



Don't look for workout routines of professional bodybuilders that demand you to train 5 days a week and high volume. That is not the right way to naturally gain muscle mass and it definitely won't work for beginners. It can also lead to overtraining which can destroy your precious muscle gains.


Recommendation: Try with one of the full-body workout routines that are proven as the most effective for muscle gain. 








2. Lift heavy and in a lower rep range



When it comes to training for muscle gain you should focus on lifting heavier weights and strength gain. By becoming stronger you would be able to give your muscles a reason to grow more and more, of course, if you feed and rest them properly. 



Progressive overload is the key to muscle gain, so at the beginning try to train with a medium rep range like 6-8 reps for a set to become stronger and build muscle in the same time and when you see that the weights are becoming lighter add more weight plates and lift in the same rep range. After some time you can switch to 8-12 rep range that is proven as the best rep range for muscle hypertrophy but you should dedicate at least one or two months of training to building strength.




3. Compound Exercises



Progressive overload and compound movements are the sure way to building muscle mass. Improve your lifting on the bench press, rows, shoulder presses and squats and you will see results. By lifting more and more your muscles will grow. That sounds like a rhyme, but that is true. Avoiding big lifts like bench press and squats can be a very big mistake and it can cost you a lot of muscle gains.



You can find the best muscle-building exercises by clicking on this link:









4. Consume more calories than you burn



If you consume more calories than you burn every day you will gain weight and by consuming a lot of calories from right foods you will gain muscle mass. If your target is only to gain weight you can do that by eating a lot of junk foods that are high-caloric and will build you a nice belly and probably man boobs. 



You will need to consume a lot of calories from whole foods and shakes to gain muscle mass but you should check out which foods are the best for building muscle without gaining fat.







If you are a real hard gainer don't be afraid of some cheat meals from time to time especially after the workout when you need a lot of calories to fuel your muscles. You won't read it on many other websites, but it is hard to follow a totally strict diet and gain muscle mass for hard gainers. One homemade pizza with cheese and tuna after a hard workout can help you to build muscle faster. 



It is common that people gain some fat together with muscle mass but it is not the end of the world, you can do more cardio and focus on shredding after you reach the desired amount of muscle mass. But remember, grab a cheat meal from time to time, once or twice a week, not after every workout or every day.




5. Proteins, Carbs, and Fats



Protein is the most important nutrient for muscle growth, but without carbs and healthy fats, you won't get far. You need all those three macronutrients to build muscle mass. You are going to need a high protein intake (1 - 1,2 g of protein for each pound of your body weight), and twice as high carbohydrates intake. 



Fats from foods like avocado, olive oil, and nuts are also recommended as they are very healthy and high in calories. You will consume 8 - 9 calories for each one gram of fat, so by eating 100 grams of peanut butter, you will consume 50 grams of fat which is equal to 400 - 450 calories. That amount of peanut butter also provides 25 g of protein and 20 g of carbohydrates.



Don't be afraid of healthy fats, they can be very helpful to hard gainers to gain lean muscle mass faster. Saturated fats that are found in dairy and meat products may increase testosterone levels and may also promote strength and muscle gain.




6. Get at least 8 hours of sleep every night



You lift heavy, force your muscles to grow and feed them with the right choice and amount of food, you are almost there. Only one step left - REST. Your muscles grow while they rest so the rest is important as much as are your workout and diet. When you don't sleep enough hormone called cortisol is increased and it makes harder for you to build muscle. Also, don't train more than two days in a row because in order to build muscle mass your muscles need to rest and recover.


I am highly recommending you to follow these 6 steps and also to buy supplements that promote muscle growth and that can help you build muscle mass faster. Don't waste your money, buy only the supplements that you really need.


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.
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