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

Tuesday, May 16, 2017

How Many Calories You Need to Gain Muscle Mass





gain muscle mass






How many reps I should do to build muscle? How many calories should I consume to gain muscle mass? There are many different answers and different opinions on these questions, but one is sure - you need to consume more calories than you burn every day. You need to constantly be in caloric surplus.




But, that isn't so easy and it doesn't mean that if you eat twice more calories than you need that you will build twice as muscle. Also, that doesn't mean that you should eat anything. By the way, check out the list of muscle-building foods you should include in your diet:









There is an upper limit of nutrients that you can consume and turn into muscle which means that there is no point in eating calories that would just be stored as fat. Of course, it is very common that you will gain some fat while trying to build muscle mass but that doesn't mean that you should eat more that it is enough for the muscle to grow. 






Now you are probably thinking something like this:



But those big guys on YouTube say that I need to consume at least 5000 calories to gain muscle mass.




Your muscles need enough calories and enough proteins to grow, you don't need to consume 5000 calories every day if you weigh about 170 pounds. That would be too much and many nutrients will be stored as fat. Protein also, if you consume more proteins that you need that excess of proteins will be stored as fat and nothing else. 




There is no natural way to build 10 pounds of muscle every week, it doesn't exist. You need to focus on steady lean muscle gains. The whole point of muscle growth is to pursue progressive overload every week and to be in caloric surplus every day.





SO, HOW MANY CALORIES DO YOU NEED TO GAIN MUSCLE?



Gain Muscle Mass Fast




Some people say that one needs to multiply his body weight in pounds by 16 - 17, well I recommend you to multiply your body weight by 20. You might gain some fat along the way but if your diet is perfect there is nothing special to worry about. You can always shred one or two pounds of fat after you reach the size that you always desired.




Let's do some calculation for all you lazy people over there:



If you weigh about 160 pounds, for example, you need to multiply that number by 20 as I already mentioned which will be equal to 3200. You can add about 100 calories more if you want to be sure that you consumed enough, but I think that 3200 calories will be enough for you muscles to grow. Now, as you gain more and more muscle mass every week, you are going to need more calories and more proteins. If you reach the 170 pounds weight then multiply that number by 20 and the result is - 3400 calories. 




I know that there are many recommendations that differ from mine and that is mostly because I recommend more calories than someone else, or less than someone else but you can adopt this advice and see if it works for you. I believe that it does, especially if you are just started your bulking phase.





ALSO READ:








Sunday, April 23, 2017

Workout for Strength and Size - Gain Strength and Muscle Mass with one Workout Routine




Workout Routine for Mass






Alright, we all know that best rep range for building muscle is from 8 to 12 and that is range is usually used in bodybuilders' routines. We also know that working out with 1 - 5 rep range is common for powerlifters for strength gain. 



But can strength and muscle mass be built at the same time?



Actually, strength and size are highly related to each other and one of the best ways to keep gaining both of them each week is to unite strength and hypertrophy training.



Three big lifts, deadlift, squat, and bench press are the probably the best exercises to build muscle and also strength with lower rep range. Those three exercises are very important but you are going to need some isolation exercises to train some of the smaller muscles directly.



The best way to increase muscle mass and strength is to start with multi-joint movements like squats, deadlifts, and bench presses in a powerlifting rep range and then continue training with higher rep range to aim for muscle hypertrophy.





Muscle Palace Strength and Size Workout Routine:




MONDAY - Legs and Calves



Mass Building Workout





TUESDAY - Chest and Triceps



Workout for Strength and Muscle Mass





THURSDAY - Back and Biceps



Mass-Building Workout Routine





FRIDAY - Shoulders and Traps



build muscle mass




To gain lean muscle mass you need to be in caloric surplus, constantly. Consume proteins, carbs, and fats to feed your muscles and follow this workout routine for at least 8 weeks for to gain more strength and muscle mass.



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.



WEDNESDAY - Off



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

Ladder



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)


Deadlift

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



SUNDAY - Off





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



Breakfast

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
multivitamin
1 tbsp of creatine in coffee or green tea


Pre-Workout

500 ml water
10 grams of BCAA's


Post-Workout

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"

Real Time Web Analytics