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

Tuesday, September 26, 2017

How to Gain Muscle Mass - Tips for Beginners and Hardgainers




Gain Muscle Mass Fast



Gaining weight is easy for many people. On the other side, building lean muscle mass can be very hard, especially for people that have a fast metabolism, often referred as hardgainers. 



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 this article. I strongly believe it will help you to gain a few pounds of muscle in a couple of weeks. 




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. 




How to Build Muscle 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 with a same number of reps won't 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 is 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.


By performing compound movements in every workout and consuming enough calories you will become stronger and that will make you able to lift heavier which will lead to more muscle gains.




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. One of the biggest mistakes that lifters make while trying to build muscle mass is that 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. 


Wednesday, September 13, 2017

The Ultimate Muscle-Building Workout Routine - Build Muscle Mass Fast



Build Muscle Mass Fast



Are you curious about how to gain more muscle mass and what is the best way to get it? If your answer is yes, then continue reading this article, don't just skip to the workout program.





TRAINING IS VERY IMPORTANT FOR MUSCLE BUILDING, BUT NOT AS IMPORTANT AS YOUR DIET




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 you need to know in order to build muscle mass is to consume all nutrients that are necessary for muscle growth, consume more calories than you burn and stimulate your muscles to grow by lifting harder and harder whenever you are able to. That is called a progressive overload and it is the best way to force your body to grow.



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.

Tuesday, May 16, 2017

How Many Calories You Need to Gain Muscle Mass





gain muscle mass






How many reps I should do to build muscle? How many calories should I consume to gain muscle mass? There are many different answers and different opinions on these questions, but one is sure - you need to consume more calories than you burn every day. You need to constantly be in caloric surplus.




But, that isn't so easy and it doesn't mean that if you eat twice more calories than you need that you will build twice as muscle. Also, that doesn't mean that you should eat anything. By the way, check out the list of muscle-building foods you should include in your diet:









There is an upper limit of nutrients that you can consume and turn into muscle which means that there is no point in eating calories that would just be stored as fat. Of course, it is very common that you will gain some fat while trying to build muscle mass but that doesn't mean that you should eat more that it is enough for the muscle to grow. 






Now you are probably thinking something like this:



But those big guys on YouTube say that I need to consume at least 5000 calories to gain muscle mass.




Your muscles need enough calories and enough proteins to grow, you don't need to consume 5000 calories every day if you weigh about 170 pounds. That would be too much and many nutrients will be stored as fat. Protein also, if you consume more proteins that you need that excess of proteins will be stored as fat and nothing else. 




There is no natural way to build 10 pounds of muscle every week, it doesn't exist. You need to focus on steady lean muscle gains. The whole point of muscle growth is to pursue progressive overload every week and to be in caloric surplus every day.





SO, HOW MANY CALORIES DO YOU NEED TO GAIN MUSCLE?



Gain Muscle Mass Fast




Some people say that one needs to multiply his body weight in pounds by 16 - 17, well I recommend you to multiply your body weight by 20. You might gain some fat along the way but if your diet is perfect there is nothing special to worry about. You can always shred one or two pounds of fat after you reach the size that you always desired.




Let's do some calculation for all you lazy people over there:



If you weigh about 160 pounds, for example, you need to multiply that number by 20 as I already mentioned which will be equal to 3200. You can add about 100 calories more if you want to be sure that you consumed enough, but I think that 3200 calories will be enough for you muscles to grow. Now, as you gain more and more muscle mass every week, you are going to need more calories and more proteins. If you reach the 170 pounds weight then multiply that number by 20 and the result is - 3400 calories. 




I know that there are many recommendations that differ from mine and that is mostly because I recommend more calories than someone else, or less than someone else but you can adopt this advice and see if it works for you. I believe that it does, especially if you are just started your bulking phase.





ALSO READ:








Sunday, April 02, 2017

Homemade Mass Gainers - Gain Muscle Mass Fast




homemade mass gainer





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



For skinny guys and hard-gainers, it is very hard to gain a pound of weight or muscle mass, and Homemade  Mass Gainers are a great choice for addition in their meal plan. 


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



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. 



Muscle-Building Calories Calculation:



Let's split 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.



It is much easier to get that number of calories by consuming homemade gainers. You can consume two shakes with about 1000 calories each and then you need only 1500 calories to support muscle growth. Much easier, isn't it? I guess that you will agree on that.



I recommend these ingredients for your homemade mass gainers:



Protein sources: Whey Protein, Eggs, Milk
Carbohydrate sources: Oats, Banana, Fruits

Fats sources: Peanut Butter, Olive Oil, Cocoa




Check out this recipe for homemade mass gainer:


  • 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


But these shakes should be only a part of your muscle-building diet plan. You need to consume macronutrients from food. Check out an article about what foods are the best for building muscle mass:


Sunday, March 12, 2017

Glutamine Supplement for Muscle Building



build muscle mass with glutamine




In the past years, many studies have shown that supplementation with Glutamine increase protein synthesis and prevent muscle catabolism. Glutamine also enhances the immune system and glycogen storage. 


What is Glutamine?


Glutamine is a non-essential amino acid that can be found in our bloodstream. It is one of the most common amino acid found in our muscles and over 61% of skeletal muscle consist of Glutamine. 




What are the benefits of Glutamine supplementation?


Glutamine is involved in the production and regulation of HGH (human growth hormone) and it is shown that consuming glutamine can help increasing HGH levels and stimulate protein synthesis by increasing muscle cell volume. 


It is also shown that glutamine enhances energy production. Glutamine has the ability to create muscle glycogen from blood glucose which increasing energy production during exercise. It also supports muscle recovery between sets of resistance training exercises. 


Many lifters sometimes exercise more intensely and frequently than their body is capable of and that leads to over-training. Glutamine supplementation can help reducing the effects of over-training syndrome by increasing the rate of muscle recovery and increasing the rate of protein synthesis in muscles. 



Conclusion


Supplementing with Glutamine can help building muscle mass and enhance strength levels and immune function. Take glutamine before and during the workout to increase your performance and reduce fatigue. Glutamine Supplements can be a great support to your muscle building and fat loss because they allow your body to burn fat, not muscle. 


Best times to take Glutamine powder are morning time, post-workout time and at the night before the bed time. You should consume 10 - 15 grams daily and one serving dose should be 5 grams.


That is all that you need to know about Glutamine Supplements. You can check out some of the popular Glutamine powders below and also check out supplements that are best for muscle mass gain.






Tuesday, March 07, 2017

The Bodybuilding Guide to Build Muscle Mass Fast



gain muscle mass fast





Building muscle mass isn't so easy to achieve and it wouldn't come very fast as you probably think. It is not achievable, not without using steroids. Building lean muscle takes some time and you can't gain 50 pounds of muscle mass in one month, you can only gain body weight like that, and that means mostly body fat. 


First, you have to remember that if you want to build muscle you have to get stronger. To get stronger you have to lift heavier weights in the range of 6 - 10 reps and you will also get bigger. For totally new lifters I advise that they should first start with bodyweight exercises and gain some strength and muscle growth before they start lifting heavy weights. Pull Ups and Dips are very good Muscle Mass Builders, those exercises should always be in your workout routine. 


Also, besides getting stronger, to gain more muscle mass you have to eat more healthy foods every day, you have to consume a lot of proteins, carbs, and fats. For tips on which foods to eat and what amount of calories to eat you can read my other posts:


Check out:




Together with the workout routine and diet plan for muscle growth, supplements can be very helpful for building muscle mass. They are not necessary but will make muscle building easier and faster.


Read more about supplements for muscle building:




Compound exercises which work more muscle groups are best for muscle building. Your muscles won't grow with a workout that is consisted of machine and isolation exercises. You need to boost your testosterone levels and increase muscle growth with hard and heavy loaded workouts. Performing these exercises in the rep range 8 - 12 is the best for muscle hypertrophy.


Read which exercises are the best muscle builders:




Now, all that you need is good Mass-Building Workout Routine and your muscles will start growing and you will see results after the first month of training. When it comes to muscle building workout routines, you can choose between Full-Body and Body Split workouts. I recommend you to try one of the full-body workout programs if you are a beginner:





One of the most famous workout programs in Bodybuilding is Reg Park's 5x5 Workout Routine. Many bodybuilders like Arnold Schwarzenegger used this workout to gain more muscle mass and strength. It is very recommended for beginners and it is also a full-body workout program:




Now, you have all information about Gaining Muscle Mass, the last tip for you is to be persistent and don't just waste your precious time in the gym. It is better to train one hour hard than two hours of slacking. Muscles won't come so fast, but if it is that easy to build muscle, everyone would do it and it wouldn't be some great thing. Just keep training hard and eat a lot of healthy foods and muscles will come in some time. 

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