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, April 23, 2017

Workout for Strength and Size - Gain Strength and Muscle Mass with one Workout Routine




Workout Routine for Mass






Alright, we all know that best rep range for building muscle is from 8 to 12 and that is range is usually used in bodybuilders' routines. We also know that working out with 1 - 5 rep range is common for powerlifters for strength gain. 



But can strength and muscle mass be built at the same time?



Actually, strength and size are highly related to each other and one of the best ways to keep gaining both of them each week is to unite strength and hypertrophy training.



Three big lifts, deadlift, squat, and bench press are the probably the best exercises to build muscle and also strength with lower rep range. Those three exercises are very important but you are going to need some isolation exercises to train some of the smaller muscles directly.



The best way to increase muscle mass and strength is to start with multi-joint movements like squats, deadlifts, and bench presses in a powerlifting rep range and then continue training with higher rep range to aim for muscle hypertrophy.





Muscle Palace Strength and Size Workout Routine:




MONDAY - Legs and Calves



Mass Building Workout





TUESDAY - Chest and Triceps



Workout for Strength and Muscle Mass





THURSDAY - Back and Biceps



Mass-Building Workout Routine





FRIDAY - Shoulders and Traps



build muscle mass




To gain lean muscle mass you need to be in caloric surplus, constantly. Consume proteins, carbs, and fats to feed your muscles and follow this workout routine for at least 8 weeks for to gain more strength and muscle mass.



Thursday, April 20, 2017

The Secret of UFC Fighters for Building Muscle Mass Fast





Gain Muscle Mass like UFC Fighter




We know that training routine of UFC fighters consists of a lot of cardio and most of them look shredded. But, how do they succeed to gain 20 pounds of lean muscle for one month when they want to move up a weight class? Is it possible to gain that amount of lean muscle mass for that time?



Well, it is possible. No matter that many people say that is physiologically impossible to gain more than one pound of lean muscle per week. And of course, absolutely without using steroids.



Dr. John Berardi, Georges St-Pierre's nutritional coach tried that experiment on one UFC fighters and he gained 20 pounds of muscle for 28 days. The experiment started with the guy that had 169 pounds and after one month he weighed in at 190 pounds.


More information about this experiment you can find on the blog of author Tim Ferris:  How To Gain 20 Pounds In 28 Days: The Extreme Muscle Building Secrets of UFC Fighter





Most important things for building muscle mass are diet and training routine. Check out what training routine and diet plan were used for this experiment:



MONDAY - Upper Body Strength


Bench Press - 5 sets x 5 reps (5 RM - rep maximum)
Weighted Chin Up - 4 sets x 6 reps with 6 RM
Weighted Dips - 4 sets x 8 reps with 8 RM
Overhead Press - 4 sets x 10 reps with 10 RM
Barbell Curls - 4 sets x 10 reps with 10 RM
Weighted Crunches - 3 sets x 8 reps




TUESDAY - Hurricane Sprints


Round 1:

Sprint on treadmill at 10 mph for 25 seconds
1 set x 20 crunches
1 set x 20 table-top crunches

Repeat 3 times from the beginning and rest 2 minutes before Round 2.


Round 2:

Sprint on treadmill at 11mph for 25 seconds
1 set x 20 knee-grab crunches

Repeat 3 times then rest 2 minutes.


Round 3:

Sprint on treadmill at 12mph for 20 seconds
1 set x 20 bicycle crunches

Repeat 3 times this round too.



WEDNESDAY - Off



THURSDAY - Hurricane Energy Circuit 

Rope Swings

10 double rope swings
10 alternating rope swings
10 rotations


Kettlebell Swings

10 reps with both hands
10 reps for each hand


Medicine Ball Slams


Sledge Hammer Swings

Ladder



FRIDAY - Upper Body Hypertrophy

Close Grip Bench Press - 4 sets x 8 reps
Cable High Pull - 4 sets x 10 reps
Triceps Pushdown - 4 sets x 15 reps
Cable Rows - 4 sets x 8 reps
Dumbbell Curls - 3 sets x 8 reps each arm
Half-kneeling Chops - 3 sets x 5 reps



SATURDAY - Lower Body Strength

45 Degree Back Raise

1 set x 10 reps with bodyweight
1 set x 8 reps with 25 pounds
1 set x 8 reps with 45 pounds
1 set x 8 reps with 70 pounds


Barbell Squat 

3-4 Warmup Sets
5 sets x 8 reps (8 RM)


Deadlift

3-4 Warmup Sets
5 sets x 8 reps (8 RM)



SUNDAY - Off





The sample of diet plan that fighter followed for gaining 20 pounds of lean muscle:



Breakfast

Breakfast pudding

Blend these ingredients:

2 frozen bananas
1/4 cup of almond milk
3 scoops casein protein powder
2 squares high cacao chocolate 


Side dish

4 pieces of whole grain bread
2 tbsp of peanut butter
2 tbsp of jam
multivitamin
1 tbsp of creatine in coffee or green tea


Pre-Workout

500 ml water
10 grams of BCAA's


Post-Workout

1.5lb any type of lean meat
3 cups of vegetables
2 large sweet potatoes
1 tbsp of Udo's 3.6.9 oil


Anytime meal

1lb of any type of lean meat
3 cups of vegetables
1/2 cup of sauerkraut
2 servings of fruit 
1 tbsp of fish oil



This diet plan provides a lot of healthy calories that are needed to feed muscles to grow. 



I know that a lot of you that are reading this would probably be very skeptical and write comments like this is not possible, researchers have shown that one can't build such amount of lean muscle mass for that time and other comments like that. Before you do so, I must say that this was what Dr. John Berardi claim that is possible and proven so you can check out one of his comments about this experiment:


Dr. John Berardi, Georges St-Pierre's nutritional coach:


In the end, I know some people will be skeptical about these experiments, not knowing us. But we’re trustworthy guys and have documented everything in painstaking detail in our free online book "Bigger Smaller Bigger"

Sunday, April 16, 2017

Foods to Boost Testosterone Levels Naturally - Gain More Strength and Muscle Mass





Testosterone-Boosting Foods




Let's start this topic by mentioning that steroids are very bad. Why? They are bad for the heart, can cause erectile dysfunction and muscles vanish after stop using them. I think that those reasons are sufficient for all reader to don't use steroids never in their life. 




Are there natural boosters of testosterone? Yes, there are. You can naturally increase your testosterone levels by strength training and your diet plan that consist of testosterone-boosting foods.



There is another article where I wrote about training that boosts testosterone levels naturally:







Boosting testosterone levels with food is possible. You heard the phrase "You are what you eat"? Well, that also matters when it comes to natural testosterone production. Eating sugars and junk foods will not only make you fat, it will also reduce your levels of testosterone. 




What are signs of a high level of testosterone in male persons:


- Stimulation of hair growth (chest, pubic area, face)
- Deeper voice
- Increased skin thickness
- Increased libido (sex drive)
- Increased muscle protein synthesis which causes increase of lean muscle mass
- Decreased body fat
- More energy and strength



Those facts are describing the alpha male, doesn't them? When you look at all those reasons why you should increase your testosterone levels I guess that it is worth it. 




Best Testosterone-Boosting Foods:




Egg Yolks


Foods that Boost Testosterone Levels
Egg Yolks are rich in vitamin D which is linked with the production of testosterone. Many studies showed that cholesterol in egg yolks helps low T levels.






Low-Fat Milk


We know that milk is a great source of protein and calcium but drinking milk with vitamin D can also increase testosterone levels naturally. 





Tuna


Tuna is very healthy for our heart and it is also rich in protein and very low in calories. Besides tuna, salmon and sardine are also good testosterone-boosting foods. 





Shrimps


Shrimps are very rich vitamin D and consuming them results in boosting testosterone levels and more strength and lean muscle mass. 
  




Beef


Another vitamin that is linked with testosterone production is zinc. Red meat is not recommended to be eaten very much because it is linked to cancer and it is very high in fat, but lean beef consists of many nutrients that can boost testosterone levels and it also very rich in protein, zinc, and vitamin D. Choose only lean cuts of red meat and don't eat it every day. 



Nuts


Nuts are generally considered as very healthy. Nuts are rich in amino acids, protein, and good fats. Omega-3 fatty acids in nuts support boosting testosterone levels. 








Vegetables and Fruits that boost testosterone levels:

- Garlic
- Grapes
- Cabbage 
- Pumpkin Seeds
- Coconut
- Strawberries
- Beans 
- Asparagus
- Broccoli




Saturday, April 15, 2017

How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy




How to Gain Muscle Mass Fast





Gaining weight is very easy, many people gain a lot of weight for less than one month. On the other side, building lean muscle mass can be very hard, especially for the people who have a fast metabolism, hard-gainers. 



Like many of the people in the world that are fighting with a body fat, there are also many people that are struggling to gain weight and build muscle mass. If you are one of those from the second group, continue reading these article. I believe it will help you to pack some muscles in some time. 



For everything in life you need three things - a goal, plan to achieve it and dedication. Those are three basic things to success in anything you want. You need to apply this rule and start your muscle building trip. 




There are 3 main ways to make your muscles grow:



1. Force muscles to grow with the right training

2. Feed your muscles with enough healthy calories

3. Rest, recover your muscles, let them grow











Those are only three general rules for muscle gain, now continue reading to learn five principles of muscle growth.




1. Multi-Joint Movements


In order to gain muscle mass faster, you need to place emphasis on the compound, multi-joint movements. Compound exercises are much better for building muscle mass than single-joint, isolation exercises. That is because exercises like squat and bench press allow bigger loads of weight and involve more muscle groups which lead to more muscle gains.


Bigger load and heavier exercises stimulate the bigger release of the muscle-building hormone. 



Build Muscle Mass Fast




It is very important to do one of the hardest exercises - Squats. The squat is a great mass builder and it is probably the movement that involves the most muscle groups at the same time. 


Best Exercises to Build Muscle Mass Fast






2. Progressive Overload


The progressive overload is one of the most important muscle-building principles. Lifting the same weight will not help you build muscles. Muscles can quickly adapt to the weight and you need to put some more load in order to force your muscles to grow. 


Mass-Building Full-Body Workout Routine for Beginners


The key of muscle gain to leave your comfort zone, give your muscles a reason to grow. If you lift heavier weights from week to week you won't let your muscles time to adapt and you will force them to grow.


The best rep range to stimulate muscle growth is from 8 to 12. I recommend doing 10 reps per set for best muscle growth stimulation. 




3. Caloric Surplus 


To gain muscle mass you need to eat a lot. And that means you need to spend a lot of your time in the kitchen. It is one of the biggest mistakes that lifters make and don't succeed in building muscle mass, they don't consume enough calories or macronutrients. 


20 Foods You Should Eat to Gain Muscle Mass


You need to consume 18 calories per pound of your bodyweight to build muscle and at least 1 gr of protein per pound of bodyweight. On training days, try to consume more proteins because your muscles need it to repair and grow. 


Foods that are Best Sources of Protein




Consume enough calories and all three macronutrients (protein, carbs, fats) and in a combination with resistance training your muscles will start to grow. 




4. Rest Your Muscles


This is how it goes, you give your muscles a reason to grow in the gym, build them in the kitchen and they grow while you sleep. Lack of rest can decrease the chance of muscle growth.


Also, don't overtrain your muscles. Don't train same muscles for two days in a row or you will overtrain them and prevent them from growing. To build muscle you need a short and intense workout and long periods of rest. 




5. Supplements Selection


Many supplements ads promise you results. A lot of them are actually unnecessary and just a waste of your money. The best muscle building supplements that you need to buy are Creatine and Whey Protein. They can be a great support for building muscle mass. 


You can check the list of 5 best muscle-building supplements, but you must know there are no better supplements for building muscle mass than Whey Powder and Creatine. 


Top 5 Muscle-Building Supplements




If you start following these five principles right now, you have a big chance to build your muscles for less than one month. Applying these rules could make the most benefits for beginners because in the starting phase, first two to three months, you can build most muscle mass. 


It is very important to start doing it right from the beginning, so don't lose your time following wrong workout plans and wasting money on unnecessary supplements. 



Tuesday, April 04, 2017

20 Foods You Should Eat to Gain Muscle Mass





build muscle mass






If you are planning to build muscle mass one of the most important things is your diet. You can't gain muscle mass if you aren't consuming enough calories and all three macronutrients - PROTEINS, CARBS, and FATS.



One of the mistakes that many hard gainers make is that they don't consume fats and they do not understand that there are fats that they should eat. It is very important to avoid trans fats, that should be clear. Also, in order to increase muscle mass, you need to consume twice more carbs than proteins. Protein is the most important nutrient for muscle building, but carbs are crucial for building muscle mass.



HOW MANY CARBS, FATS, AND PROTEINS?


You should aim to at least 1.2 grams of protein per 1 pound of your weight. In order to build muscle mass you need to stick with this calories ratio:











What are the top 20 muscle-building foods?



1. Lean White Meat (Chicken & Turkey)


Chicken and Turkey breasts are the staple of every bodybuilding diet. If you want to build muscle or to burn fat then you should include lean white meat in your diet. 


100 gr of white meat will fill you with 31 grams of protein and only 4 grams of fat, which is very good for building lean muscle mass.



2. Fish 


Fish is one of the best muscle-building foods. Let's take salmon, for example, it contains about 25 grams of protein in 100 grams portion. Also, fish meat is packed with omega-3 fatty acids which are great for your heart and muscles too. 



3. Eggs


Together with fish and white meat, eggs are also very good source of proteins. It is very cheap to buy them, very easy to prepare them and they are delicious. Each egg contains about 5 - 6 grams of protein. The protein in eggs is probably the most efficiently for muscle growth among all other whole foods.



4. Lean Red Meat


Red meats, like lean beef, are the excellent source of protein. 100 grams of lean beef contains about 27 grams of protein, and that is not all, red meat is considered as best food for naturally increasing testosterone levels which support muscle growth. That is because red meat is filled with zinc, iron, and B12 vitamins. 



5. Cottage Cheese


Another great source of protein, and almost entirely pure casein protein. Casein protein is recommended for meals before bedtime because they are very slow digesting and muscles are fed during sleep.



6. Whey Protein Powder


Although it is considered as the supplement, whey protein is one of the best sources of protein with 30 grams of protein per one scoop (35 gr). It is the best post-workout protein source because it is fastest digesting and it feeds your muscles with quality proteins and reduces the risk of catabolism after a hard training session. 


I recommend making homemade mass gainers as post workout meals for faster muscle gains:





7. Peanut Butter


Peanut Butter is one of the best muscle-building foods. It is filled with proteins and good fats and it is very high in healthy calories. 100 gr serving of peanut butter can provide you about 30 gr of protein and 600 healthy calories. 



8. Oats


Oatmeal is one of the best sources of carbohydrates containing about 70 gr of carbs per 100 gr serving. Also, it is filled with 13 gr of proteins. One of the best choices for breakfast meal.



9. Mixed Nuts


Almonds, Peanuts, Walnuts and other kinds of nuts are also very good for building muscle mass. They are great sources of healthy fats and also protein. Nuts are also loaded with important nutrients like fiber, vitamin E, manganese, and magnesium.



10. Milk


It is enough to say that only one cup of milk contains 8 grams of protein and 13 grams of carbohydrates. Milk is also rich in branched chain amino acids (BCCAs), so it is a better and cheaper solution than buying BCCAs supplements.


11. Brown Rice (Very good source of carbs)

12. Sweet Potatoes

13. Ezekiel Bread

14. Shrimps

15. Greek Yogurt

16. Olive Oil

17. Avocado

18. Spinach

19. Broccoli

20. Flax Seeds



Don't forget to eat fruits and consume a lot of water too. Those 20 are just foods for muscle building but you need also to consume a lot of vitamins from fruits like oranges, apples, and berries. 


That is it, create your own muscle-building diet plan with these 20 foods and also check out which exercises are best for building muscle mass:


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