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, 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.


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. 

Saturday, 11 March 2017

How to Gain Muscle Mass Fast - Tips for Beginners and Skinny People

gain muscle mass for skinny people

Many skinny guys, mostly hard-gainers, are looking for an answer to a question how to build muscle mass. It is hard for many guys to add muscle mass on their skinny body, mostly because of genetics or probably because they don't follow right diet and training plans. 

Okay, so you've been in a gym couple of times and you saw many big guys and you are starting to lose hope for gaining muscle mass. Or, you maybe never stepped into a gym and you want to learn some tips for gaining muscle mass for skinny guys like you before you start lifting. If you are one of these guys then continue to read these tips for gaining muscle mass for skinny guys.

1. DIET 

high protein foods

The most important thing is that you eat a right amount of healthy foods. If you are a hard-gainer you will have to eat a lot, eat every three hours. Your diet plan should consist of three big meals and at least three snacks. Those snacks won't small as you might think, it is just named snacks because it should be a fast meal that is smaller than those three big meals. 

To gain lean muscle mass you have to be in caloric surplus, which means that you need to consume more calories than you spend. And it has to be like that every day. Warning, that doesn't mean that you have to eat junk foods and a lot of sugars, you are looking to add more muscle mass, not body fat. 

TIP: Eat a lot of protein foods to build muscle, but consume twice more carbs for more muscle gains. Many guys make mistake by focusing only on proteins. Proteins are the most important nutrient for building muscle, but carbs and fats are very important too. Your meals need to contain all three macronutrients, proteins, carbohydrates, and fats.

Check out what foods you should eat to gain muscle mass:

Also, at least one of your meals should be your post-workout protein shake. Give homemade mass gainers a try, they are healthy and high in protein, carbs and fats calories. They will make your muscle mass building easier and faster:


workout for muscle mass

Together with your diet plan, you will also need a good training routine to follow to build lean muscle mass. If you never lifted a weight, I advise you to start working out at home for some time before you start going to gym. Bodyweight exercises are great for beginners to gain some muscle gains and strength before starting to lift heavy weights in the gym. 

Try one of the Bodyweight Workout Programs:

I also recommend to all beginners to first find a workout to increase their strength and follow that routine for at least one month and after that start making gains with hypertrophy (muscle growth) workout routines. One of the most popular workout programs among bodybuilders is Reg Park's 5x5 Workout that is great for beginning lifters to make some muscle mass and strength gains.

Now, if you followed these two training tips you are ready to aim for muscle hypertrophy. Ideal rep range for muscle growth is 8 - 12, and the number of sets doesn't need to be higher than 4. I recommend Full-Body Workout Routines to gain more muscle mass than with Split Routines. Exercises used in full-body workouts are compound movements that are best for building muscle mass and with full-body workouts, you will target all muscle groups which results in more stimulation for muscle growth.

Focus more on compound exercises and don't waste your time with isolation and machine exercises. You won't go so far with them. Best muscle-building exercises are heavy compound movements like Squats and Bench Press. 

3. Supplementation

muscle building supplements

The supplements are at the 3rd place after diet and training. You can't build muscle mass by consuming supplements every day but without consuming a right amount of nutrients. But, supplements can be a great addition to your diet plan and support your muscle growth. Don't waste your money on every supplement that is advertised. Most of them are unnecessary and won't help you to build muscle mass.

Other factors

Some of other factors that are important for building muscle mass are quality rest and testosterone production. They are also very related, without quality rest you can't produce enough testosterone levels for building muscle mass. Rest is very important, you are gaining muscles while they recover. So, don't train every day. Training every day is only good for steroid users, they can build muscles all day long. Give yourself a quality rest after a workout and at least one day rest between training days. It is recommended to sleep at least 8 hours every night to let your muscles recover and grow.

Also, boosting your testosterone levels will help your muscles to grow, so check out these tips for naturally boosting testosterone levels:

If you try following this guide I promise you that you will see your muscle gains for at least two months. Be very persistent, and don't lose motivation. You want to make a change that will positively affect your life so don't ever give up and there will come a reward after a hard work. Good luck!

Thursday, 23 February 2017

Foods that are Best Sources of Protein

Why are the proteins so important?

Every athlete knows that protein is a very important nutrient for health, muscle growth, and weight loss. Also, we need to eat protein foods every day to keep our metabolism running and our blood sugars stable. Proteins are long chains of amino acids, which are very important molecules that we get from our diet. Without consuming enough of protein calories you can become deficient in amino acids that lead to low energy, no muscle gains, and low concentration and memory.

Those are just some of the facts that show the importance of consuming protein foods. For lifters, protein is the main macronutrient. The king of macronutrients among three of them. Others macronutrients are carbohydrates and fats. You can't build muscle mass or lose weight in a healthy way without consuming proteins. So, for a conclusion of an importance of proteins is that you have to consume protein foods if you want to:

  • Build Lean Muscle Mass
  • Lose Weight
  • Be Healthy
  • Have More Energy

What are the best sources of protein?

   1. Whey Protein Supplement
   2. Lean Meats (Chicken, Turkey, Beef)
   3. Fish (Tuna, Salmon)
   4. Nuts (Peanuts, Almonds, Walnuts)
   5. Eggs (Egg Whites)
   6. Low-Fat Dairy
   7. Beans
   8. Soy

Last studies of protein say that ideal dose of protein per one meal is 35 grams. Only 4 ounces of Lean Chicken Meat contains about 35 grams of protein and only 196 calories and 5 grams of fats. Chicken and Turkey meat are some of the best sources of protein. Whey Protein Supplement became many famous and there is no lifter that didn't hear of it. Whey Protein is a very good supplement and I recommend it for every athlete as it is a great source of clean protein, and usually contains 80 - 90 grams of protein per 100 grams. There are also other types of Protein Supplements like Soy Protein, Rice Protein, Milk Protein but Whey is the most popular and his effect is proven a long time ago. 

So, buy a Whey Protein Supplement, make diet plan of a combination of foods from my list and don't forget about other two macronutrients too. Don't just focus on protein, but be sure that you are consuming at least 0.5 gram per pound to maintain muscle mass and 1 - 1.2 grams of protein per pound for athletes that want to build muscle mass.

Also, check out my Diet Tips for Lean Muscle Mass.

Wednesday, 22 February 2017

Homemade Protein Shake for Muscle Mass

Protein Shakes for Mass

There is no need for spending a lot of money for those mass gainers in gyms and supplement stores. They are full of simple carbs and there is a healthier and cheaper solution - HOMEMADE GAINERS.

For skinny guys, ectomorphs that are hard-gainers and it is very hard for them to gain a pound of weight or muscle mass, Homemade Shakes for Mass are a great choice for addition in their meal plan. They can be consumed 1 - 3 times a day, they contain a lot of healthy calories and counting meals is easier with shakes. Let's say that you can eat three big meals that consist of proteins, carbs, and fats and consume 3 homemade shakes that are alternative of big meals and you have 6 high-calorie meals and you don't need to eat food whole day. Drinking shakes is easier, not expensive and you can choose a different flavor every day, for example, Homemade Shake with extract of vanilla, chocolate or hazelnut. 

Let's say that you split your nutrients into six meals, three meals that consist of food and three shake meals. If your every meal contain about 40 grams of protein you will consume 6 x 30 = 180 grams of protein and that is enough protein for one day. Add about 80 grams of carbs and you will have 6 x 70 = 420 grams of carbohydrates for a day, that is also enough. Together it makes about 2400 calories because 1 gram of protein has 4 calories and 1 gram of carbs also 4 calories (180 grams of proteins = 720 calories + 420 grams of carbohydrates = 1680 calories and the result is 2400 calories). Then you should add some good fats to make that calories number higher. Add about 120 grams of fats which consist of 960 calories and you have about 3500 healthy calories every day. That is a pretty big number of calories and it is enough for many skinny guys to build muscle mass.

Whey Protein can be a good ingredient of your homemade shake and you can also add eggs and milk as other sources of protein, then add some complex carbs (you need to consume more carbs than proteins for muscle building), and you have a great homemade shake for muscle mass gain. 

Ingredients recommendation for muscle-building homemade shakes:

Protein sources: Whey Protein, Eggs, Milk
Carbohydrate sources: Oats, Banana, Fruits
Fats sources: Peanut Butter, Olive Oil, Cocoa


  • 1 Scoop of Whey Protein
  • 1/2 Cup of Oats
  • 1/2 Cup of Low-Fat Milk
  • 1 Raw Egg
  • 1 Tablespoon of Peanut Butter

You can also find more homemade gainers recipes in my another post:

Sunday, 19 February 2017

Best Exercises for Big Shoulders

Building a big, round shoulders won't be an easy task, and you have to focus on all three heads of shoulder muscle. Anterior deltoid is engaged in almost all chest exercises and it is front head of shoulder muscle that is mostly overtrained. Lifters often don't pay attention to their medial and posterior deltoid, that is very bad for muscles balance and proportion. Training only with exercises that build a front head of shoulder will lead to bad body posture and shoulder injuries. 

Medial deltoid is very important for building shoulder width and Posterior deltoid is important for body posture and building it is greatly improving your body look from the back. That means, to look bigger and broader you have to train every side of shoulder muscle equally.  

To build big shoulders you have to use compound and heavy exercises with some additional isolation exercises. So train with heavy weights (about 80% of 1RM) and with rep range from 8 - 12 which is best for muscle gains.

Which exercises to choose for building big shoulders?

  • Standing Military Press (Shoulder Barbell Press)
  • Dumbbell Shoulder Press (Standing or Seated)
  • Arnold Press (Variation of Dumbbell Press)
  • Dumbbell Side Lateral Raise 
  • Dumbbell Rear Lateral Raise
  • Face Pull (Great for improving posture)


Standing Military Press:

The Standing Military Press is a great workout which targets all the muscle groups in your shoulder. Arching your back too much while performing this workout will hurt your back, so pick a weight that is not too heavy. 

How to perform Military Press: Grab a barbell and push it upwards then slowly bring the barbell down while inhaling. Keep your back straight through this process. 

exercise for bigger shoulders

Seated or standing dumbbell press and Arnold press can be considered as variations of this exercise.

Dumbbell Side Lateral Raise:

This exercise target you medial shoulders. Try not to swing the weights while performing it.

How to perform it: Hold dumbbells at the side of your body and lift the dumbbells up while slightly arching your back, then slowly return dumbbells to the starting position.

exercises for big shoulders

Dumbbell Rear Lateral Raise is performing similarly like Side Lateral Raise. 

Face Pull is an exercise that is performing on a machine by attaching the rope to a pulley station and set it at chest level and then pull the rope towards your face. Keep your arms parallel to the ground (when you pull the rope, stand in a biceps showing posture and then slowly return the rope). 

Those exercises are sufficient for your shoulders workout day and they are great for building muscle mass and bigger shoulders. 

Try it, check out the results and leave a comment.

Sunday, 12 February 2017

Bill Pearl Workout for Mass


bill pearl workout for mass

Who is Bill Pearl:

For those that didn't heard for this big guy I will provide a short description with some information about him. Bill Pearl was one of the Old-School Bodybuilders together with Frank Zane, Arnold Schwarzenegger and he is still an icon of Bodybuilding. He is famous for his big muscles and aesthetic physique. 

One of the very important things for what many bodybuilders admire Bill Pearl is that he is totally natural and he build his physique with hard compound movements. He is not machines and steroids era bodybuilder. 

If you are interested in how this naturally big guy gained those lean muscle gains check out his training routine:

Barbell Squats
Barbell Bench Press
Military Press
Barbell Biceps Curl
Triceps Extension
Pull Ups
Sit Ups

This is a full body workout routine, perform it three days a week for six months to achieve strength and muscle gains. Work hard as Bill Pearl was and you will see your results in no time. Regardless of the the type of training you do, the key to a great workout is progressive resistance. You need to keep making the working muscle work harder. If it does exactly the same amount of work as last time, it won’t have a reason to respond. 

You can ensure that you are making constant progress by pyramiding the sets you perform. With each succeeding set, decrease the number of reps as you increase the number of repetitions. Work up to pushing out 5-6 reps with 80-85% of your one rep maximum on your final set of an exercise. 

That is it, try it and leave a comment down there.

Saturday, 11 February 2017

Best Exercises to Build Bigger Arms

workout for bigger arms

   There is no any guy in the gym that does not want to have big arms, that is for sure. Arms muscles, Triceps and Biceps, are something that most guys in the world want to have. They are great to be showed under T-Shirt or if you wear Vest on summer and many girls would like that and guys will notice your big arms too. But first, you need to put effort before that.

But, many guys making a mistake training arms in every workout day, that is not good if you want to make your Triceps and Biceps very big. You must know that even on your Back Workout Days you are training your Biceps by doing Pull Ups, Pull Downs, Bent-Over Rows (Try underhand grip for better biceps gain) and you are training your Triceps on Chest Days by doing Bench Press, Dips and other Chest exercises. 

You can even build huge Triceps and Biceps with only Chest and Back Workout Days without any isolation exercises for arms. Some guys swear that their arms grown by doing a lot of pull-ups and bench presses.

So, try to focus more on compound exercises that you do for your chest and back muscles and add two to three isolation exercises for biceps or triceps for muscle gains. Perform exercises for arms with 8 - 12 rep range and 4 sets. Also, you can add one training day only for arms beside your arms training on chest and back days, add some supersets like doing triceps exercise 8 - 12 reps and continue with exercise for biceps with the same number of reps without rest between two workouts. You might also need to lower the weight for that second workout because you will be tired from the first one. Supersets are great for muscle gains.


       1. Pull Ups/Chin Ups
       2. Bench Press (Narrow Grip)
       3. Dips
       4. Incline Dumbbells Biceps Curl
       5. Barbell Biceps Curl
       6. One Arm Triceps Extension
       7. Hammer Curls
       8. Skullcrusher with EZ bar
       9. Overhead Barbell Triceps Extension
      10. Push Ups

This is a list of compound moves and isolation exercises that are good for building bigger arms so you can perform some of them on your Chest and Triceps day or Back and Biceps day and also on Arms Training day, that is your choice.

Also, check out what exercises are best for building muscle mass:

Best Exercises to Build Muscle

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