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

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.



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


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.



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:


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:

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 may gain a lot of weight for a short period of time. On the other side, building lean muscle mass can be very hard, especially for guys that have a fast metabolism, commonly know as 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 this article.  

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.

Top 10 Exercises To Build Muscle Mass

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. 

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


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.


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.


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.


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.


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.


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.