Muscle Palace: muscle building
Showing posts with label muscle building. Show all posts
Showing posts with label muscle building. Show all posts

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, 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. 

Sunday, January 08, 2017

5 Best Muscle-Building Exercises



5 EXERCISES TO BUILD MUSCLE








How can we say that some exercises are better for muscle building than others? Well, best exercises to build mass are compound exercises that require more than one muscle group. Compound Exercises are better muscle mass builders than Isolation Exercises. If you want to gain muscle mass you should focus on compound exercises mostly and with small number of isolation exercises in your training routine.




1. BARBELL SQUAT


Squat is a King of Mass Building Exercises. If you want to become big and strong you must lift a barbell with a lot of weights on your shoulders and do squats. Squat is the best exercises for building lower body muscles and one the best exercises for strength. Legs are half of our body and to build bigger legs you have to squat heavy. Beware of bad form, start with lifting a easier weight until you learn to do squats with a good form, then start adding weight.












2. BENCH PRESS


This is one of the most famous gym exercises and it is famous for building big chests, but Bench Press is also building your Deltoids, Triceps, and Traps. Bench Press is an ultimate exercise for building upper body muscles, there is no better exercises for upper body strength and size. Practice Bench Press form and lift heavy and you will build an awesome torso.




3. PULL UP/CHIN UP


Pull Up with all of its variations is one of the best exercises for mass. Barbell Squat and Bench Press are performed with barbell and weights and for Pull Up you only need a bar on which you can hang on, but if regular pull ups become easy for you then add weights on your belt or between your legs. Do Pull Ups and Chin Ups, they are both great exercises but Chin Ups are little better for building biceps than regular Pull Ups.










4. MILITARY PRESS


You can perform Military Press by standing and raising a barbell above you or you can perform it by sitting on a bench. Performing this exercises is simple, hold a barbell little wider than your shoulder width with a pronated grip (palms facing forward) and lift the bar over your head by locking your arms.




5. DEAD LIFT


Fifth exercises that I consider one of the best muscle building exercises is Dead Lift and it is my least favorite exercises among these five. Why is that? Because muscles that you are working with dead lifts you can also work by doing barbell squats. But it is least favorite for me and that doesn't means that I am not doing it and that you should not doing it. Dead Lift is also a great mass building exercises, so learn how to do it with a perfect form and add it in your workout routine.


Leave a comment on these exercises.

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