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

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






Sunday, 26 February 2017

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.





squats






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







Thursday, 23 February 2017

Reg Park's 5x5 Workout Program for Muscle Mass and Strength



reg park 5x5 workout routine




To gain more muscle mass you have to get stronger. If you want to look strong and big you have to try Reg Park's 5x5 Workout Routine. It is great workout routine for size and strength,  that many old school bodybuilders used to build their powerful physique and they were much stronger than bodybuilders today.


Classic Bodybuilders Vs. Modern Bodybuilders


Old school bodybuilders also spent most time performing compound exercises and lifting heavy weights, which recruited more muscle fibers, and it is better for muscle growth. In order to only get stronger with this routine, you shouldn't be in caloric surplus which you need if you want to gain muscle mass and strength with this workout program.


Exercises that Reg Park used to do in his training were squats, deadlifts, bench presses, and power cleans. Reg Park believed that training to failure is a mistake, he believed in gradual progression for gains that last longer. The aim of his workout routine is to do 5 sets of 5 reps with the proper weight and if you can do more than 5 reps with that weight then increase the weight on every training day. But, don't increase the weight if you can't lift it for five sets of five reps. First two sets in Reg Park's workout routine were warm ups and last three were primary work sets. For an example, if you lift 200 pounds on bench press it will look like this:


1 Set - 5 Reps with 160 pounds
2 Set - 5 Reps, 180 pounds
3 Set - 5 Reps, 200 pounds
4 Set - 5 Reps, 200 pounds
5 Set - 5 Reps, 200 pounds


First two sets are great for building confidence and last three sets are the real deal. If you can lift more weight in last three sets, it is time to put 5 pounds more on each set. That is the point of Reg Park's progression, more strength with every training day which results in more muscle mass.



Reg Park's Workout Routine was split into three phases.



5x5 Workout Original Routine by Reg Park:



1st Phase:


EXERCISE
SETS
REPS
Back Extension
3
10
Back Squat
5
5
Bench Press
5
5
Deadlift
5
5



Three days per week for three months then start with phase 2.



2nd Phase:




EXERCISE
SETS
REPS
Back Extension
3
10
Front Squats
5
5
Back Squats
5
5
Bench Press
5
5
Military Press
5
5
Deadlift
5
5
Calf Raise
5
25

Train three day per week before starting the last phase.



3rd Phase:


EXERCISE
SETS
REPS
Back Extension
4
10
Front Squat
5
5
Back Squat
5
5
Bench Press
5
5
Bent Over Row
5
5
Deadlift
5
5
Behind Neck Press
5
5
Barbell Curl
5
5
Triceps Extension
5
5
Calf Raise
5
20




As in first two phases, train three times a week for three months and you are done with Reg Park's 5x5 Workout Routine. Write down your progression every time.


If you are fan of Classic Bodybuilders then also check out Bill Pearl's Workout Routine:


Bill Pearl's Workout Routine for Mass

Thursday, 16 February 2017

Tips to Gain Muscle Mass

 

TIPS TO GAIN MASS



how to gain muscle mass


Train and Eat to Gain Lean Muscle Mass 


That means not to eat too many sugars and junk foods to get weight quickly. That is very easy. Start eating a lot of pizza and ice cream every day and for one month you would be fatty and with big tummy and love handles. You don't want this, believe me. Better stay skinny. Abs are very important for every guy that wants to look handsome and strong. That is why I don't respect new bodybuilders that won all those competitions like Mr. Olympia. Most of the year they look so fatty and just big, not unaesthetic and unattractive.


Check out this diet and workout programs for muscle mass:




 Eat a Lot of Healthy Food


You will need macro nutrients and to gain muscle mass you will need more food than you ate before, but as I wrote eat only healthy foods with only some cheat meals from time to time. Consume a lot of protein from foods and supplements like Whey Protein and also a lot of Carbs and Healthy Fats. Don't avoid fats, you need them believe me. Only 100 grams of good fats will fuel you with 900 calories and that would be enough for you for one day, rest of calories eat food with Protein and Carbs. I will write more about how to split those calories in your meals in my other posts but remember this tip.


Check out diet tips for lean muscle mass: 





Train Hard - Don't Waste Your Precious Time in Gym


Don't just waste your time by talking to others in the gym and resting a lot. You must rest after sets and workouts but don't let yourself rest more than one or two minutes, one between sets and two between workouts. That is enough to keep your muscle pumping whole the time while you train, don't let your body get cold, WARM UP and GO HARD.





Rest and Sleep Well


After hard training, you will need to rest your muscles. Keep in mind that your muscles grow while they are resting after hard workouts and post-workout meals. You get yourself pumped in the gym, well fed in the kitchen and RESTED IN YOUR BED. Those three rules you must follow to achieve great muscle gains believe me.



Lift Heavy and Use Compound Moves


Well, those tips that I mentioned are the most important but I must also say that this is a very important rule. Don't waste your time isolating your biceps with some light weight, you will see some results in size of your muscle but nothing can compare to Compound Workouts. I will just mention them here and put a video that explains why you need compound moves to get stronger and also gain more muscle mass:



- Bench Press
- Squats
- Pull Ups/Chin Ups
- Dips
- Dead Lifts
- Rows (Bent-Over, T-Bar Rows)


Check out the list of best exercises to build muscle:

5 Best Muscle-Building Exercises



That is it. Follow these main rules for mass and work hard to get what you want.


Wednesday, 4 January 2017

Bodyweight Exercises Vs. Lifting Weights



BODYWEIGHT VS. LIFTING

What type of workout is more effective




weights lifting vs bodyweight exercises


There are a lot of discussions which type of workout is better, which is more effective for muscle mass gain or for strength. Bodyweight Exercises or Calisthenics fans claim that their workouts are better and healthier for joints and Gym Lifters say that lifting weights is more effective for muscle gains. Let's check some differences between those two Workout Styles:



1. The main difference is:

  • Bodyweight exercises doesn't require any equipment
  • Lifting weights, of course, requires equipment

That is the first difference between those two types of training and it is obvious. For push ups, squats and dips you don't need any special equipment and you can even do pull ups on stairs, on doors or anything else on what you can hang. That means you don't need to buy weights and you don't have to pay for a gym session, that is clear.


So, for money saving Bodyweight Exercises are much better. Let's continue with other differences.



2. Targeting muscle group is much easier with weights than with bodyweight exercises

Bodyweight Exercises are mostly compound moves and they are not so good for isolating muscle like weights, but that does not have to be a bad thing for Bodyweight Training, it is better to work whole body equally from the beginning that isolating one by one muscle group. Also, compound exercises with weights are great for focusing on more than one muscle. 


We can say that Bodyweight Exercises and Weights Lifting are almost equal here, you can do full body training with bodyweight or with weights but you can't totally isolate muscle with bodyweight exercises.



3. Hypertrophy (Muscle Growth)

You can gain more and faster muscle gains with Bench Press that with Push Ups and with Military Presses than with Pike Push Ups, but one the best exercises for Muscle Growth is Pull Up (or Chin Up variation). 






Yes, Pull Up is a great exercise for hypertrophy and a lot of other bodyweight exercises are effective for muscle growth but we must say that lifting weight is giving faster muscle gains. A lot of Bodybuilders perform bodyweight exercises in their training programs so we can say that is better to combine those two styles for better muscle gains.



4. What is safer and healthier for our joints?

We all must agree that bodyweight exercises are way too safer and healthier for our joins. Machine exercises are the safest but they are effective for muscle growth and strength increasing. Also for muscle balance bodyweight exercises are better.


So what is the conclusion, both training styles are great and we should perform both of them on our training days. Or, we are not able to go to gym anyhow then we can do the training session with bodyweight exercises at home or at work or anywhere. I combine both of these training styles and I am happy with that but you choose what you like more. 

Thanks for reading, write a comment below about this post.


Real Time Web Analytics