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, 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.


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.


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. 


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. 

Tuesday, February 28, 2017

Top 5 Supplements for Muscle Mass Gain

best supplements to gain muscle mass

There are a lot of supplements on the market and all of them advertise their supplements as best supplements for muscle building, fat burning or better performance. You need to know that a lot of those supplements are unnecessary, actually, most of them are just money wasting. There is even no need for buying supplements if you want to build your body, but with supplements, it is much easier and faster to get that physique that you want. Supplements will help your muscles to fight fatigue and some of them will make your muscles grow faster.

But don't forget something very important, you will not build muscles if you don't follow a proper diet plan and training routine for muscle mass gain. You can find some diet tips and workout programs for lean muscle mass on this site:

Which supplements are proven that help muscle growth?

1. Whey Protein

It deserves first place on a list and it is one of the best supplements for building muscle mass. Whey Protein digests very fast and makes your muscles growing immediately after consuming a post workout protein shake. You can mix whey protein only with water or with low-fat milk. If you are a hard gainer, I recommend you to try one of homemade mass gainers recipes that you can find on this site:

You don't need to buy Mass Gainers from supplements stores when you can make your own one at home. It is cheaper and much healthier.

2. Creatine

Creatine is a king of all supplements and it is the most research-proven supplement among all others. There a lot of myths about Creatine side effects, but they are just myths. The only thing that you need to remember if you are consuming Creatine every day is that you need to drink a lot of water every day. You don't need any loading phase or break from Creatine. It is not unnecessary, you can consume it every day. Most important for muscle growth is that you consume it after a hard workout with your post-workout protein shake. Consuming Creatine is improving muscle recovery and helps muscle growth.

You can read more about Creatine and its effects on muscle building on:

3. BCAAs

Branched Chain Amino Acids (BCAA) are also one of supplements that helps muscle building. BCAAs reduce muscle damage after hard workout and help muscles to recover faster. That means, if you are consuming BCAAs your muscles will be less sore and you will be ready in less time for another hard training session. Consuming BCAAs have many benefits for muscle building, more energy, better performance and stimulate muscle protein synthesis. 

4. Beta-Alanine

To be clear, if you already bought first three supplements from my list then you are already on the good way to build muscle mass. But, if you really want more supplements to ensure faster muscle-building you can also add Beta-Alanine to your supplements stack. Beta-Alanine is nonessential amino acid, and it is created by our bodies already. 

So why to buy Beta-Alanine? 

Many researchs found that consuming Beta-Alanine supplement will help your muscles endurance and improve your performance during high-intensity workouts. Beta-Alanine also enhance muscle fiber synthesis. 

5. Fish Oil

Even it is last on this list, it doesn't mean that is less important than others. Consuming Fish Oil Supplements have many health benefits, it reduces inflammation and less inflammation means faster muscle recovery. Omega-3 Fatty Acids from Fish Oil Supplements will boost your muscle growth and it slows down muscle proteolysis (breaking down of muscle proteins). Some studies also found that consumation of Omega-3 Fatty Acids can increase the rate of Growth Hormone (GH) released into your body. It is proven that supplementing with only 4 grams of Fish Oil per day will significantly improve muscle cell growth.

As I already said, you can and you don't have to buy any supplement to gain muscle mass fast, it is more important to follow a right diet plan. But, you can increase a chance of muscle recovery and muscle growth with these 5 supplements. I highly recommend first two from my list, Whey Protein and Creatine (Monohydrate) which together with resistance exercise training result in greater strength and muscle mass increase. 

Sunday, February 26, 2017

Best Healthy Foods to Gain Muscle Mass

best foods to gain mass

If you want to gain lean muscle mass then you need a workout program for hypertrophy (muscle growth) and a diet plan for muscle gain. Your diet plan should consist of only healthy foods, so no junk foods and sugars. They are only bad for your health, and they don't build muscle, they build body fat. 

In order to build muscle mass, you need to consume all three macronutrients every day, in every meal. Macronutrients are Proteins, Carbohydrates, and Fats. Protein is a nutrient that is most important for muscle growth and you should eat Foods that are Rich in Protein. For muscle growth, best macronutrients ratio is 40% of Carbs, 30% Proteins, and 30% Fats. For example, if you consume 3000 calories daily and you are in caloric surplus, which is necessary for bulking, you will split those calories into 1200 calories from carbohydrates, 900 calories from fats and 900 calories from proteins. You need to include fats in your diet, and only fats that you need to avoid are trans-fats. Also, you should only eat foods that consist of slow-digesting carbs. When it comes to protein, eat any kind of protein. 


Foods that are high in Protein:

- Lean Chicken and Turkey Meat

- Lean Beef and Veal Meat
- Egg Whites
- Fish (Tuna, Salmon)
- Low-Fat Dairy

Besides food, you can also add Whey Protein Supplement in your diet plan. Add one scoop in your post workout shake and you will consume 30 grams of protein. You can also make your own Homemade Mass Gainer, which is very good for faster muscle gains.

Foods that are the best source of Carbs:

- Oatmeal

- Brown Rice
- Sweet Potatoes
- Whole Grain Bread
- Whole Grain Pasta 
- Fruits
- Green Leafy Vegetables

Carbohydrates sources that you should avoid are cookies, cakes, white rice, white potatoes and especially white bread. 

Best sources of good Fats:

- Nuts

- Avocado
- Olive Oil
- Peanut Butter
- Foods that are rich in Omega-3

Nuts are a great choice for snacks, for example, Peanuts and Almonds are a good source of proteins and good fats. They are high-caloric and very healthy. Peanut butter is also great for building muscle mass with about 600 calories per 100 grams and 30 grams of protein in the same dose.

Now that you read which foods are the best for gaining muscle mass, check out my articles about Workout for Muscle Mass and you are ready to make some serious gains.  

Best Muscle Building Exercises

best muscle building exercises


     I guess that you probably already know that Compound Exercises are best for building Muscle Mass, that is clear. I appreciate them a lot more than Isolation Exercises and in order to Gain Muscle and also Lose Fat, your Workout Program must contain a lot of Compound Workouts.

With those exercises, all old school bodybuilders made their body so muscular and strong. Strength is very important too to achieve your muscle building goals so lift heavy and with not so many reps and you will see results. Along with good Hypertrophy Meal Plan and great Hypertrophy Workout Plan you must see results. 

muscle building exercises

1. Bench Press 

This is my favorite exercise and I always put it as no. 1 in my pushing workouts and my upper body workouts. With Bench Press, you can become more strong and add muscle to your chest primarily and also for your shoulders, triceps, and traps. Muscles that are affected by Bench Press are often most important for most beginners in bodybuilding but you also must give attention to your Upper Back and Lower Back if you want to get the proportional body and also to don't get damaged.

Here is a tutorial on how to do Bench Press correctly and with good form from Buff Dudes YouTube channel:

2. Squat

King of lower body exercises, absolutely. If you want to be big and strong and have the whole body developed you must input Squats in your workout routine. It is good Mass Building exercise, probably the best. What Bench Press is for Upper Body that Squat is for Lower Body. They are both very important.


3. Pull Up / Chin Up

There are many variations of this exercises but the main classification is on Pull Up and Chin Up and the difference between those two is a grip stance, overhand or underhand. Underhand grip, Chin Up, works Biceps significantly more but still is very good for Upper Back. If you can't do many pull ups don't give up, do them on every back workout day in the beginning of training and you will do more and more every time. There is nothing better for big and muscled upper backs and also big biceps than Pull Up or Chin Up.

 Jeff from AthleanX channel on YouTube explains the importance of Pull Ups and Chin Ups for back training and difference between those two. Watch this video and learn to do those two exercises properly and why are they different.

Other important compound exercises:

I consider these three exercises as most important for strong and muscled body and I will just mention some others. But with those three exercises only you can build big muscles and be very fit and strong. Use them separately and also add some weights on the belt or between your legs if you can do many pull ups and chin ups.

Other great Mass Building Compound Exercises are:

  • Military Press (Overhead Press)
  • Dips (For chest or for triceps, also you can add weights)
  • Dead Lifts (Become incredibly strong)
  • Rows (Bent-Over Row, T-Bar Row, Machine Rows)
  • Pull Down Machine (Great for those that can't do any pull up)
  • Lunges

Sunday, February 05, 2017

Powerbuilding Training Program


Training Style for Strength and Size

Have you heard of Powerbuilding Training Style? I know that all of you know for Bodybuilding and probably also for Powerlifting Training but what about Powerbuilding? It is one of the latest words related to training style and as you can guess by reading a word, Powerbuilding is a blend of two training styles - Bodybuilding & Powerlifting.

What is the target for Bodybuilders - SIZE AND AESTHETIC. For Powerlifters target is - STRENGTH. So, Powerbuilding training style is for those for want more strength and want to look big and have aesthetic physique. Powerbuilders are beasts, strong and big guys with a respected aesthetic look. 

Powerbuilding workout is consisted of, as you can guess by now, mix of Bodybuilding and Powerlifting workout routines. This training program is great for those who want to gain muscle mass fast and get more stronger.


1 Day - Back and Biceps

Deadlift, 3-6 reps, 6 sets
Bent Over Row, 8-12 reps, 4 sets
Pulldown on Lat Machine, 10-12 reps, 3 sets
Cable Row, 12 reps, 2 sets
Hammer Curls, 12 reps, 2 sets

2 Day - Chest, Shoulders and Triceps

Bench Press, 3 - 6 reps, 5 sets
Incline Dumbbell Press, 8 - 12 reps, 3 sets
Pec Deck, 12 reps, 2 sets
Military Press, 8 - 12 reps, 3 sets
Lateral Raises, 12 reps, 2 sets
Skull Crushers, 12 reps, 3 sets
Dips, 12 reps, 2 sets

3 Day - Legs and Calves

Squats, 3 - 6 reps, 6 sets
Leg Press, 12 reps, 3 sets
Hack Squat, 12 reps, 3 sets
Leg Curls, 15 reps, 2 sets
Leg Extensions, 15 reps, 2 sets
Lunges, 20 reps, 2 sets

And that is it, 3 training days for a week with at least one rest day between them. This workout program is very similar to standard bodybuilding workout programs for hypertrophy with some differences. You start your workout with main compound exercises for that muscle groups you are training, like Bench Press for Chest, Shoulders and Triceps, and you perform it with a low number of reps and higher number of sets than it is usual in Bodybuilding workout programs.

Tuesday, January 17, 2017

John Cena: Training Routine for Size and Strength

john cena workout

You all probably know John Cena, wrestler and action movies actor. If you know him and you were watching him on WWE matches then you know how big and strong that guy is. He is big and he has an aesthetically pleasing physique and he is very strong. He is one of the most famous WWE guys ever and he has a lot of fans all around the world. 

Did you ever think about his training routine and diet plan? Did you ever imagine that you can be big as John Cena? Well, if the answer is yes, check out John Cena's workout routine:

DAY 1:

Barbell Squat - 3 sets, 8 reps
Front Squat - 3 sets, 8 reps
Leg Curl - 3 sets, 8 reps

DAY 2:

Bench Press - 3 sets, 8 reps
Dumbell Row - 3 sets, 8 reps
Incline Dumbbell Press - 4 sets, 8 reps
Pull Up - 3 sets of how many possible reps
Pullover - 3 sets, 10-12 reps

DAY 3:

Snatch - 4 sets, 3 reps
Power Clean - 4 sets, 3 reps
Front Squat - 4 sets, 3 reps 

DAY 4:

Push Press - 3 sets, 5 reps
Close-grip Bench Press - 3 sets, 5 reps
Dumbbell Triceps Extension - 4 sets, 6 reps
Seated Dumbbell Curl - 3 sets, 8 reps
Reverse Curl - 3 sets, 8 reps
Barbell Shrugs - 4 sets, 6 reps

His workout routine is not so easy to follow, it is only for those who really want to be very strong by doing heavy Power Cleans and Front Squats and to gain more muscle mass like John Cena did.

Try this workout program for six weeks and leave your comment about your experience in comments. Good luck.

Saturday, December 24, 2016

Mass-Building Workout Program - Gain Muscle Mass for Four Weeks

Workout Program for Mass Gain

There are a lot of Workout Programs for those that want to gain more 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. Training two times a week for someone gives better results than for somebody that works out five times 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. Sometimes I eat more than six times and sometimes maybe just three times, that does not mean that you or anybody will lose muscle gains because of that.

Just focus on lifting heavy with compound movements and consume a lot of proteins, carbs, and fats and have a good rest and you will gain lean muscle mass. 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.

Workout Program for Mass (3 times a week)

Monday:  (Push Workout)

Incline Bench Press
Military Press
Bench Press for Triceps
Dumbbell Flies
Dips (Chest)
Seated Shoulder Press
Triceps Overhead Press

Wednesday: (Pull Workout)

Dead Lift
Bent-Over Row
Chin Up
Biceps Curls
Bent-Over Laterals
Hammer Curls
Lat Pulldowns on Machine

Friday: (Legs Workout)

Barbell Squat
Dumbbell Lunges
Leg Press
Lying Leg Curls
Leg Extensions
Standing Calf Raises

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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