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

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.


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


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)


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


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


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
1 tbsp of creatine in coffee or green tea


500 ml water
10 grams of BCAA's


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"

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. 

Sunday, April 09, 2017

Arnold Schwarzenegger's Bodybuilding Tips to Gain Muscle Mass

Arnold Blueprint to Mass

All bodybuilding fans know who is the most famous bodybuilding legend - Arnold Schwarzenegger. We all know that he is very famous as a bodybuilder, actor, and of course - governor. 

Arnold started lifting at the age of 15 and he won the first Mr. Universe title when he was 20. After that, he won 7 Mr. Olympia titles. Those are some well-known facts, but did you ever thought about how did he build such a muscular and defined physique? 

If you are interested in Arnold Schwarzenegger's tips for building a lot of muscle mass continue reading this article.

1. Arnold's Training Tips for Muscle Building

The Austrian Oak knew that it is not everything in training hard, he knew that he also need to train smart. One of his main tips for building muscle mass is: "To get big, you have to get strong."

In order to build his muscles, Arnold focused on multi-joint movements (compound exercises) more than on isolation exercises.

Arnold Blueprint to Mass

If you want to know which compound exercises are best for muscle building then check out another article:

To get stronger and build muscle mass fast, compound exercises must be a foundation of your training plan.

2. Heavy weights and low number of reps

That is a key to building muscle mass and he knew it better than Arnold Schwarzenneger. Best rep range for muscle growth is from 8 to 12. To ensure muscle growth Arnold recommends starting with a few warm-ups and then pyramid the weight up from one set to next while decreasing the number of reps and going to failure. Arnold never performed a workout with less than 6 reps and more than 12 reps. 

3. Experiment with training routines

Never let your muscles to get used to the same workout routine. One of the best ways to make your muscles to grow is to shock them, confuse them. Don't let your muscles know what is coming next. 

Arnold was often switching his workout routines if he found that his routine is no longer producing muscle gains. Doing the same routine over and over without any significant changes will stop making results and your muscles will get comfortable with that workout routine, which means they won't grow anymore. 

4. Don't overtrain your muscles

This principle is very important for building muscle mass. You need to let your muscles to rest and recover after hard training sessions. Arnold said that too much can be as bad as too little in bodybuilding training. 

Overtraining one muscle can lead that muscle to lag behind other muscles. Don't overtrain your muscles, give them a chance to rest and grow. Remember, muscles don't grow in a gym, they grow while we rest.

5. Fuel your muscles with a lot of protein

In the time when he was competing, Arnold consumed a lot of protein. He knew that the most important macronutrient for muscle hypertrophy is protein. He used to say that for one pound of a body it is enough to consume one gram of protein.

Arnie used to split his 250 grams of protein into five meals a day. 

Here is an example of one of Arnold's meals:

3-4 whole eggs
2 pieces of bacon
2 pieces of Ezekiel bread

This was often his breakfast and after two to three hours he was ready to eat more. He was also a fan of protein shakes as part of his meals.

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.


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:

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 19, 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

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