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

Wednesday, July 12, 2017

Top 5 Muscle-Building Triceps Exercises




Every lifter wants to have bigger arms. That is one hundred percent sure and that is probably the biggest reason many guys started lifting weights. 



MANY NOVICE LIFTERS THAT WANT TO BUILD BIGGER ARMS ARE DOING IT WRONG!



They are making many mistakes like training their arms too often and doing many useless exercises that they saw in modern bodybuilding magazines. Many novice lifters avoid big compound lifts and bodyweight exercises like chin ups and dips, that is a big loss for those that want to build muscle.



There is also a group of lifters who focus too much on their biceps and when they succeed to get that big biceps peak their arms still look small. Triceps is three-headed muscle and it is bigger than biceps. Big triceps is more important for that big arms look than biceps, but the best option is to train all arms muscles equally.



You won't build bigger triceps if you lose your time by making poor exercises choice. Isolation and cable exercises will not make your triceps to grow. To build any muscle you have to do more free weight movements.







It is not only the choice of exercises that you make, you also need to follow a muscle-building diet plan. Without consuming enough calories and macronutrients your muscles won't grow. 








You don't need to do three or more triceps workouts for a week, doing that will only overtrain your triceps. One heavy triceps workout per one week will build your triceps. Triceps is already involved in all pushing movements, you need only one workout per week to directly train your triceps. 




1. Close-Grip Bench Press



Mass Building Triceps Exercises



This is the best mass-building triceps exercise. That is because compound (multi-joint) exercises are the best for muscle growth. This exercise will target all three heads of your triceps.





2. Skull Crusher


Exercises for Bigger Triceps


This exercise is also known as lying triceps extension. Skull Crusher exercise mostly work long and medial triceps head and it is very good for building bigger triceps. 




3. Weighted Dips


Performing weighted dips on the parallel bar is better than weighted bench dips for building bigger triceps. But both exercises are great. When performing parallel-bar dips be sure not to lean forward, so you won't activate chest more than triceps, and keep elbows tight to sides.





4. Dumbbell Overhead Triceps Press


Exercises for Bigger Triceps




When performing overhead triceps presses, standing or seated, with dumbbell or barbell, it works the long head of your triceps. This exercise allows you to safely press heavy weight and make your triceps grow.





5. One-Arm Dumbell Triceps Extension


Mass Building Triceps Exercises



build bigger triceps fastYou can perform this exercise from seating or standing position. It is a great isolation exercise to finish your triceps workout. 

Friday, July 07, 2017

The Mark Wahlberg's Workout Routine to Build Muscle Mass





Mark Wahlberg Workout for Mass




Mark Wahlberg is a renowned actor and he has played many roles in movies that require all different kinds of physiques. In this article, you will learn a Mark Wahlberg's Workout Routine that he used to build muscle mass for his role in the "Pain & Gain" movie.



So, how to get big like famous actor Mark Wahlberg? First tip - lift heavy. Mark Wahlberg is a fan of old-school bodybuilding workouts and his focus is on heavy barbell and dumbbells more than on machine exercises. 



Life was not so easy for Mark, just like his workouts. He had a hard time growing up and he also had a hard time building his amazing physique. If you want to succeed in anything in life you need to work hard on it. Same goes for building muscle mass. Mark Wahlberg has been lifting heavy weights since the 80's and he acquired techniques from golden era bodybuilders.



Life was not so easy for Mark, same as his workouts. If you want to succeed in anything in life you need to work hard on it. Same goes for building muscle mass. Mark Wahlberg has been lifting heavy weights since the 80's and he acquired techniques from golden era bodybuilders.



For those that don't know, supersets are done when you perform 2 exercises without pausing between them. Usually, the first exercise in the superset is compound exercise followed by isolation exercise.



Mark Wahlberg Workout Routine




Check out Mark Wahlberg's Workout Routine for Pain and Gain movie:




MONDAY - Chest, Shoulders, Triceps and Abs


1st Superset 
(45 seconds rest between supersets)

Barbell Bench Press: 4 sets, 8-12 reps
Dumbbell Flyes: 4 sets, 8-12 reps 


2nd Superset

Incline Bench Press: 4 sets, 8-12 reps
Front Shoulder Raises: 4 sets, 8-12 reps


3rd Superset

Decline Bench Press: 4 sets, 8-12 reps
Side Lateral Raises: 4 sets, 8-12 reps


4th Superset

Military Press: 4 sets, 8-12 reps
Parallel Bar Dips: 4 sets, 8-12 reps


5th Superset

Lying Triceps Extensions: 4 sets, 8-12 reps
Cable Triceps Pressdowns: 4 sets, 8-12 reps


Sit Ups: 2 sets, 15 reps
Bicycle Crunches: 2 sets, 15 reps
Side Crunches: 2 sets, 15 reps
Medicine Ball Twists: 2 sets, 15 reps

Treadmill for 30 mins



TUESDAY - Legs, Back, and Biceps


1st Superset

Front Barbell Squat: 4 sets, 8-12 reps
Split Squats: 4 sets, 8-12 reps



2nd Superset

Leg Press: 4 sets, 8-12 reps
Jump Squts: 4 sets, 8-12 reps


3nd Superset

Walking Dumbbell Lunges: 4 sets, 8-12 reps
Calf Raises: 4 sets, 8-12 reps


4th Superset

Barbell Deadlift: 4 sets, 8-12 reps
Leg Curls: 4 sets, 8-12 reps


5th Superset

Pull Ups: 4 sets, 8-12 reps
Dumbbell Rows: 4 sets, 8-12 reps


6th Superset

Lat Pull Down: 4 sets, 8-12 reps
Seated Cable Rows: 4 sets, 8-12 reps


Seated Biceps Curls: 3 sets, 10-8-6 reps
Barbell Biceps Curls: 3 sets, 10-8-6 reps
EZ Bar Curls: 3 sets, 10-8-6 reps
Preacher Curls: 3 sets, 10-8-6 reps


Treadmill for 30 mins



Doesn't sound easy, does it? Wednesday is a rest day and then goes a row of three training days.



THURSDAY - Full Body Workout
(90 seconds between circuits, no rest between exercises)


Circuit one:

Barbell Deadlift: 4 sets, 8 reps
Power Clean: 4 sets, 8 reps
Clean and Press: 4 sets, 8 reps
Hang Snatch: 4 sets, 8 reps


Circuit 2:

Split Squats: 4 sets, 8 reps
Barbell Bench Press: 4 sets, 8 reps
Barbell Deadlift: 4 sets, 8 reps
Inverted Row: 4 sets, 8 reps


Circuit 3:

Cable Biceps Curls: 3 sets, 6-8 reps
Leg Press: 3 sets, 6-8 reps
Triceps Pushdowns: 3 sets, 6-8 reps
Seated Side Lateral Raises: 3 sets, 6-8 reps


Circuit 4:

Sit Ups: 3 sets, 15 reps
Bicycle Crunches: 3 sets, 15 reps
Side Crunches: 3 sets, 15 reps
Medicine Ball Twists: 3 sets, 15 reps

Treadmill for 30 mins



FRIDAY - Chest, Triceps and Shoulders Workout from Monday + Biceps Workout


Seated Biceps Curls: 3 sets, 10-8-6 reps
Barbell Biceps Curls: 3 sets, 10-8-6 reps
EZ Bar Curls: 3 sets, 10-8-6 reps
Preacher Curls: 3 sets, 10-8-6 reps
Machine Biceps Curls: 3 sets, 10-8-6 reps

Treadmills for 30 mins



SATURDAY - Legs, Back, and Abs


1st Superset

Front Barbell Squat: 4 sets, 8-12 reps
Split Squats: 4 sets, 8-12 reps



2nd Superset

Leg Press: 4 sets, 8-12 reps
Jump Squts: 4 sets, 8-12 reps


3nd Superset

Walking Dumbbell Lunges: 4 sets, 8-12 reps
Calf Raises: 4 sets, 8-12 reps


4th Superset

Barbell Deadlift: 4 sets, 8-12 reps
Leg Curls: 4 sets, 8-12 reps


5th Superset

Pull Ups: 4 sets, 8-12 reps
Dumbbell Rows: 4 sets, 8-12 reps


6th Superset

Lat Pull Down: 4 sets, 8-12 reps
Seated Cable Rows: 4 sets, 8-12 reps


Sit Ups: 3 sets, 15 reps
Bicycle Crunches: 3 sets, 15 reps
Side Crunches: 3 sets, 15 reps
Medicine Ball Twists: 3 sets, 15 reps

Treadmill for 30 mins



Try out this Mark Wahlberg's Workout Routine to get muscular and toned physique as famous Hollywood actor. He followed this workout routine and bulked up 40 pounds of muscle for his role in 'Pain and Gain' movie in 2013. Don't forget to consume enough calories and macronutrients that are very important for building muscle mass.

Tuesday, July 04, 2017

Build Muscle Mass With 2 Days Per Week Full-Body Program





Mass-Building Workout




Many novice lifters believe in everything they read on the internet and I've been there too. They read that they need at least 5 training days a week and every training day to build each muscle separately so they start following it. They start focusing only on their training, forget the life around them because they have less and less time for all other things except training and eating.



That can produce some muscle gains at the beginning, almost any workout can produce gains for novice lifters. But, first three months are crucial for all guys that want to build their physique like a Greek God. 



The worst thing is that they spend less time performing basic exercises and building strength. Modern Bodybuilding articles and magazines teach them to train each muscle separately and to perform many dumbbell curls and other isolation exercises. That won't build much strength which is results in fewer muscle gains. 



You just have to understand something very important, the key to muscle building is progressive overload. If you don't get stronger you won't get bigger.



Almost all bodybuilding legends build their muscular physiques with full-body workouts. Arnold Schwarzenegger started with full-body routine, Reg Park, Bill Pearl, Leroy Colbert and many others.



Full-Body Routine for Mass




The key to getting stronger and bigger is to perform basic compound movements that work more than one muscle at the time within a low rep range, 6-8 reps per sets. Maybe 10-12 reps for some exercises, but still 6-8 reps for major workouts that you should do at the beginning of your workout. 



Those major lifts are squats, bench press, deadlifts, military presses, barbell rows, pull ups and dips. You need to get stronger with all these exercises which will result in more muscle gains. 







High volume training split routines can work for some people, mostly for bodybuilding competitors that are using anabolic steroids. For natural beginners, the best way to build muscle mass is to follow a full-body workout routine.







Remember this, I wish someone told me this when I started, the key to building muscle mass is frequency. By following a full-body routine you will train the whole body at every workout that can increase HGH and testosterone levels in your body and speed up muscle growth.



Today, I will present you a 2 days per week full-body routine. You think that working out 2 days a week isn't enough to build muscle mass? Well, try this workout program for one month and you will see how sore you will be after just one week of following this routine. You will hit every muscle group twice a week, and with a proper muscle-building diet your muscles and strength will grow each week.



Perform these two workouts on Monday and Thursday or Tuesday and Friday, rest at least two or three days between the workouts. Because of the intensity and volume of the routine, you won't need to perform it more than two times a week.




2 DAYS PER WEEK FULL-BODY ROUTINE



WORKOUT 1


Squats - 3 sets of 6-8 reps
Bench Press - 3 sets of 6-8 reps
Barbell Rows - 3 sets of 8-10 reps
Stiff Leg Deadlifts - 2 sets of 10 reps
Dumbbell Shoulder Press - 3 sets of 10 reps
Skullcrushers - 2 sets of 10 reps
Dumbbell Curls - 2 sets of 10 reps
Calf Raises - 2 sets of 15 reps
Plank - 2 sets of 60 seconds



WORKOUT 2


Deadlift - 2 sets of 6-8 reps
Barbell Shoulder Press - 3 sets of 6-8 reps
Leg Press - 3 sets of 12 reps
Pull Ups - 3 sets of maximum reps
Incline Dumbbell Bench Press - 3 sets of 10 reps
Cable Triceps Extension - 2 sets of 10 reps
EZ Bar Curl - 2 sets of 10 reps
Leg Curls - 2 sets of 12 reps
Weighted Sit Ups - 2 sets of 15-20 reps




Following this routine is very simple and sometimes the key to something is in simplicity. Try it for one to two months and remember to be in constant caloric surplus and to consume enough proteins, carbs, and fats if you aim to gain muscle and strength.

Thursday, June 08, 2017

The 6 Golden Rules of Building Muscle Mass (Skinny Guys Too)




How to Gain Muscle Mass






Before you even start reading this you should know that this article is dedicated to all guys (and girls too) over there that want to gain muscle mass fast and NATURALLY. You won't see the same tips here as on many other fitness websites and blogs. 



I am saying that because a lot of fitness websites, magazines, and blogs advertise the same split workout routines and diets that are inspired by popular bodybuilders that have over 200 pounds of muscle mass, the perfect muscle definition and - THEY ARE ON STEROIDS. Or like gym rats like to say, they are on THE JUICE. 



I will be completely honest with you guys, especially for beginners and hard gainers, you can't build 20 pounds of muscle for one or two months. It is very hard to gain such amount of muscle for one year, even with the perfect workout routine and diet. After your first year of training in the gym, it will become harder and harder to gain muscle. There is no healthy shortcut to muscle gain, not without the risk. On the other side, you have the anabolic steroids which I don't recommend to anyone but that is another topic.



FACE THE FACT:


YOU WILL NEVER LOOK LIKE RONNIE COLEMAN OR THE KING OF BODYBUILDING ARNOLD SCHWARZENEGGER - NOT WITHOUT USING STEROIDS. 



All of the supplements in the world won't get you such a muscular body. Gaining muscle mass is a steady process, it takes a lot of time and it demands a lot of sacrifice and persistence. First three months of your journey to muscle building are the crucial months because you will see the big difference in the mirror in that period of time if you don't follow the wrong tips. 





1. Follow the right workout routine



Don't look for workout routines of professional bodybuilders that demand you to train 5 days a week and high volume. That is not the right way to naturally gain muscle mass and it definitely won't work for beginners. It can also lead to overtraining which can destroy your precious muscle gains.


Recommendation: Try with one of the full-body workout routines that are proven as the most effective for muscle gain. 








2. Lift heavy and in a lower rep range



When it comes to training for muscle gain you should focus on lifting heavier weights and strength gain. By becoming stronger you would be able to give your muscles a reason to grow more and more, of course, if you feed and rest them properly. 



Progressive overload is the key to muscle gain, so at the beginning try to train with a medium rep range like 6-8 reps for a set to become stronger and build muscle in the same time and when you see that the weights are becoming lighter add more weight plates and lift in the same rep range. After some time you can switch to 8-12 rep range that is proven as the best rep range for muscle hypertrophy but you should dedicate at least one or two months of training to building strength.




3. Compound Exercises



Progressive overload and compound movements are the sure way to building muscle mass. Improve your lifting on the bench press, rows, shoulder presses and squats and you will see results. By lifting more and more your muscles will grow. That sounds like a rhyme, but that is true. Avoiding big lifts like bench press and squats can be a very big mistake and it can cost you a lot of muscle gains.



You can find the best muscle-building exercises by clicking on this link:









4. Consume more calories than you burn



If you consume more calories than you burn every day you will gain weight and by consuming a lot of calories from right foods you will gain muscle mass. If your target is only to gain weight you can do that by eating a lot of junk foods that are high-caloric and will build you a nice belly and probably man boobs. 



You will need to consume a lot of calories from whole foods and shakes to gain muscle mass but you should check out which foods are the best for building muscle without gaining fat.







If you are a real hard gainer don't be afraid of some cheat meals from time to time especially after the workout when you need a lot of calories to fuel your muscles. You won't read it on many other websites, but it is hard to follow a totally strict diet and gain muscle mass for hard gainers. One homemade pizza with cheese and tuna after a hard workout can help you to build muscle faster. 



It is common that people gain some fat together with muscle mass but it is not the end of the world, you can do more cardio and focus on shredding after you reach the desired amount of muscle mass. But remember, grab a cheat meal from time to time, once or twice a week, not after every workout or every day.




5. Proteins, Carbs, and Fats



Protein is the most important nutrient for muscle growth, but without carbs and healthy fats, you won't get far. You need all those three macronutrients to build muscle mass. You are going to need a high protein intake (1 - 1,2 g of protein for each pound of your body weight), and twice as high carbohydrates intake. 



Fats from foods like avocado, olive oil, and nuts are also recommended as they are very healthy and high in calories. You will consume 8 - 9 calories for each one gram of fat, so by eating 100 grams of peanut butter, you will consume 50 grams of fat which is equal to 400 - 450 calories. That amount of peanut butter also provides 25 g of protein and 20 g of carbohydrates.



Don't be afraid of healthy fats, they can be very helpful to hard gainers to gain lean muscle mass faster. Saturated fats that are found in dairy and meat products may increase testosterone levels and may also promote strength and muscle gain.




6. Get at least 8 hours of sleep every night



You lift heavy, force your muscles to grow and feed them with the right choice and amount of food, you are almost there. Only one step left - REST. Your muscles grow while they rest so the rest is important as much as are your workout and diet. When you don't sleep enough hormone called cortisol is increased and it makes harder for you to build muscle. Also, don't train more than two days in a row because in order to build muscle mass your muscles need to rest and recover.


I am highly recommending you to follow these 6 steps and also to buy supplements that promote muscle growth and that can help you build muscle mass faster. Don't waste your money, buy only the supplements that you really need.


Friday, May 19, 2017

How to Train Like Arnold Schwarzenegger - The Austrian Oak's Muscle Building Routine



How to Train Like Arnold Schwarzenegger






Who knows how to build a perfect physique better than Bodybuilding "king" - Arnold Schwarzenegger. Many people that are involved in bodybuilding still look up to him and trying to follow the routines and diets that Arnold followed when he was competing.






Arnold often said that the biggest mistake that many lifters make is that they avoid the basic exercises, they don't want to move out from comfortable zone. And this is one very sad truth. When you enter many fitness centers you can see that people mostly exercise on machines or doing light dumbbell curls which isn't bad to isolate some muscles but not so good for those that want to build muscle.




Some of the best exercises that you should do to build muscle mass need to be performed with barbell and they are also called compound exercises. You can check out more about best muscle-building exercises in another article:









Arnold Schwarzenegger recommends performing heavy, compound movements and high intensity of training. "Never save yourself for the next set, go all-out in every set that you perform," Arnold used to say very often.




Of course, Arnold tried many workout variations, as many other bodybuilders. He never let his body to adapt for same type of workout for too long. I will present you one of his routines that he followed and which can be found in his book - The New Encyclopedia of Modern Bodybuilding.





 Monday and Thursday - Chest, Back and Abs





Barbell Bench Press - 5 sets (30, 12, 10, 8, 6 reps)
Incline Bench Press - 5 sets (30, 12, 10, 8, 6 reps)
Dumbbell Flyes - 5 sets (30, 12, 10, 8, 6 reps)
Dumbbell Pull-Over - 5 sets (30, 12, 10, 8, 6)
Wide-grip Chin Up - 4 sets (reps to failure)
Hanging Leg Raises - 5 sets of 25 reps
Bent-Over Barbell Row - 5 sets (30, 12, 10, 8, 6)
Bent-Over Row with Dumbbells - 5 sets 





 Tuesday and Friday - Shoulder, Arms and Abs


Arnold Schwarzenegger Workout Routine



Clean and Press - 5 sets of 5 reps
Standing Dumbbell Press - 5 sets (30, 12, 10, 8, 6)
Front Dumbbell Raises - 5 sets (30, 12, 10, 8, 6)
Lateral Raises - 5 sets (30, 12, 10, 8, 6)
Upright Row - 5 sets (30, 12, 10, 8, 6)
Barbell Curls - 5 sets (30, 12, 10, 8, 6)
Incline Dumbbell Curls - 5 sets (30, 12, 10, 8, 6)
Concentration Curls - 5 sets (30, 12, 10, 8, 6)
Close-Grip Bench Press - 5 sets (30, 12, 10, 8, 6)
Barbell Skullcrushers - 5 sets (30, 12, 10, 8, 6)
One-Arm Triceps Extension - 5 sets (30, 12, 10, 8, 6)
Reverse Wrist Curls - 5 sets (30, 12, 10, 8, and 6)
Decline Sit-ups - 5 sets of 25 reps






Wednesday and Saturday - Legs, Calves and Abs



Arnold Workout Routine



Barbell Squat - 5 sets of 8-12 reps
Stiff-legged Deadlift - 5 sets of 8-12 reps
Barbell Lunges - 5 sets of 8-12 reps
Leg Extensions - 5 sets of 8-12 reps
Seated Leg Curls - 5 sets of 8-12 reps
Standing Calf Raises - 5 sets of 8-12 reps
Seated Calf Raises - 5 sets of 8-12 reps
Kneeling Cable Crunches - 4 sets of 25 reps




Sunday is the day for rest




Don't get confused by the pyramid sets that Arnold used in his workouts, just start performing the exercise with lighter weight and 30 reps for first set, then put more weight to do maximum 12 reps in the second set, 10 reps in the third, 8 in the fourth and 6 in the last set. Always rest 45 seconds between the exercises and don't forget to consume enough calories and macro nutrients - proteins, carbs, and fats to fuel your muscles. You can also check out the list of the best muscle-building supplements that can be very helpful to recover your muscles faster after hard workout like this:










ONE RECOMMENDATION:



Don't follow this workout routine if you are a beginning lifter, this routine is designed for advanced lifters and Arnold didn't perform this workout when he started lifting. He was a great fan of Reg Park's 5x5 Workout Routine which I recommend for beginning lifters and you can also find it on this website:







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