Muscle Palace

Friday, March 10, 2017

The 6 Best Muscle-Building Back Exercises

exercises to build bigger back

It is very stunning to see a man with a well developed and wide back. The back is a huge part of the body and you can't build a perfect physique without building back muscles. Back as a muscle group is consisted of four important muscles:

  • Trapezius
  • Rhomboids
  • Latissimus dorsi (Lats)
  • Erector Spinae

For building a wide back and popular V-shape you will need to do a lot of pull-ups and pull-downs for bigger lats. You also need to focus on building lower, middle back and trapezius for the full back development. 

Building a big back can be a very hard challenge for sure. So many people can't feel the back muscles working when they train, they feel more pump in the biceps and the best thing to do is to focus on activating your back muscles as much as possible. Just try to make more stress on your back than on biceps, but you can't do back exercises and avoid the effect on biceps. That is same with triceps and chest exercises.

When it comes to back training, many people tend to train back and biceps on the same day and that makes sense since the biceps is already activated with back exercises. It is recommended to train back separately from large muscle groups like chest, shoulders, and legs. You can even train back and triceps, and chest and biceps together which will provide more arms training.

What exercises to use in your routine to build massive back?

1. Pull Ups
2. Deadlifts
3. Bent-Over Rows
4. T-Bar Rows
5. Seated Cable Rows
6. Lat Pull Downs

Perform these 6 exercises with a rep range 8-12 that is best for muscle growth. These exercises are the best for building all back muscles. It is enough to train your back one to maximum two times per week and to have at least one or two rest days between back workouts. I advise training one muscle group only once in a week to fully recover your muscles. But, if your back muscles are lagging behind other muscle groups you can add one more back workout but don't train your back more than two times a week.

If you are planning to train back together with biceps, you can check out exercises that are best for building a big biceps:

Thursday, March 09, 2017

How to Get Big Arms Fast - Build Bigger Biceps and Triceps Fast

build bigger arms fast

Having big and muscular arms shows everyone that you are strong and fit. Wearing T-shirt becomes more exciting and you are able to lift many heavy things as home furniture. But, to build bigger arms you have to gain more overall muscle mass, which means that you have to lift heavy at least three times a week and eat a lot of healthy foods. 

One of the biggest mistakes that lifters make is that they train their arms too much and they don't leave time for their arms to recover from hard training. Keep this in mind, your muscles grow on rest days when they recover. Training same muscle groups very much can just lead to overtraining and losing muscle mass.

One very important thing is that you build your arms with Chest, Back and Shoulders exercises. Every heavy barbell that you lift from the bench on a chest workout day is also building your triceps and shoulders. Pull ups are the best exercise for lats but it also works your biceps, so as other pulling movements. So, you don't have to train your arms more than one or two times a week.

When it comes to building bigger arms, you also must take care of a form to get maximum benefits from your workout:

  • Start with arms fully extended, not bent
  • Don't use momentum, lift with controlled movements
  • If it is too heavy for you to do at least 8 reps, pick a lighter dumbbell so that you can perform workout with a proper form

In order to build muscle you need to perform exercises in a rep range 8 - 12, so don't lift heavy weights for 5 or 6 reps or too light weights for more than 12 reps. You need to stimulate your triceps and biceps to grow. 

Some of the best exercises for arms are curls, you need to do a lot of them for bigger arms. Also, many bodyweight exercises are great for building massive arms, like weighted dips and chin ups. 

More about the exercises for building big biceps and triceps you can find on this site:

That is all about how to get big arms, pick a right exercise with a proper weight and form and with a rep range from 8 - 12. Don't overtrain your arms, but also don't skip training. Keep training hard and eating right and you will get big arms until summer.

Wednesday, March 08, 2017

Best Full-Body Workout Routines for Muscle Mass Gain

best full body workout routine for muscle gain

It is a common problem for many beginning lifters to decide what workout routine to follow to start making their first gains. Also, they want to know should they train every day, three or four times a week and should they start with Full-Body Routine or Split Workout Routine. All that differs from person to person, but generally, Full-Body workouts are a great way for beginners to make some visible muscle gains. Many legends of Bodybuilding started with Full-Body workouts and they even continued with them because there was no reason to change it, it worked for them. 

One of the most famous Full-Body Workout Routines is Reg Park's 5x5 Workout:

It is a great way to start with Reg Park's workout to put on some muscles and increase strength, but after that, you can try some other workout programs for muscle hypertrophy.

Full-Body workouts are the best for muscle growth because they allow you to train all major muscle groups more often which leads to more stimulation for muscle growth over time. Full-Body workout routines mostly consist of compound exercises which are best muscle builders.

Upper/Lower Body Alternating Workout

Upper Body Workout will be Workout A, Lower Body Workout will be B and you will alternate between these workouts and perform them both twice a week. That not mean that you will train only those body parts on that days, you will just focus on one body part more than on other.

Monday: Workout A
Tuesday: Workout B
Wednesday: Rest Day
Thursday: Workout A
Friday: Workout B
Saturday and Sunday: Rest Days


Barbell Squat
8 - 10
Bench Press
8 - 10
Bent-Over Barbell Row
8 - 10
Dumbbell Shoulder Press
10 - 12
Biceps Barbell Curl
10 - 12
Weighted Triceps Dip
10 - 12
Side Lateral Raise
10 - 12


Incline Barbell Press
8 - 10
Lat Pulldown
8 - 10
Barbell Squat
Barbell Deadlift
Dumbbell Lunges
8 - 10
Standing Calf Raises
10 - 12
10 - 15

Besides Reg Park's Workout Routine and Upper Body / Lower Body Alternating Workout you can also try one of the workout programs for muscle mass that you can find on this site:

If you decided which program you will choose to start with, check out also what foods are best for muscle building:

Tuesday, March 07, 2017

Powerbuilding Routine for Muscle Growth and Power

powerbuilding workout

What is Powerbuilding?

For those that didn't hear of it, powerbuilding is a combination of powerlifting and bodybuilding. The goal of powerbuilders is that get muscle size and strength to maximum. Powerbuilding routine is a mix of hypertrophy and strength training and focus is on heavy compound movements and weight progression. 

That all means that by following Powerbuilding Workout Routine means that your goal is to get very muscular and well-shaped body with the brutal strength that is matching your muscle mass size.   If that is what you are looking for, then carry on with reading this article.

Generally, Bodybuilders are known for moderate weights lifting and Powerlifters are known as heavy weights lifters. Heavy lifting induces myofibrillar hypertrophy and moderate lifting induces sarcoplasmic hypertrophy, and we will not go so deep right now about what that all means but with the combination of both heavy and moderate lifting, you can boost your muscle growth as seen in Bodybuilders and Powerlifters at the same time. 

Because the Powerbuilding is mostly focusing on Big 3 lifts that are Squats, Deadlifts and Bench Press this training routine will be 3 days split:

Day 1 - Squat Day

Back Barbell Squat - 6 sets x 3 reps
Leg Press - 5 sets x 10 reps
Leg Extension - 4 sets x 12 reps

Day 2 - Bench Press Day

Bench Press - 5 sets x 4 reps
Incline Dumbbell Press - 5 sets x 10 reps
Dumbbell Flye - 4 sets x 12 reps

Day 3 - Deadlift Day

Deadlift - 6 sets x 3 reps
Bent-over Row - 5 sets x 10 reps
Pulldown - 4 sets x 12 reps

That is it, three exercises on all three training days, similar to Push/Pull/Legs Workout Program but with less number of exercises. The focus is on starting workouts with heavy lifts as the first exercises and last two exercises are moderate lifts with the higher number of reps.

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. 

Monday, March 06, 2017

Best Abs Workout to do at Home - Burn Belly Fat and Build Six Pack Fast

build abs and burn belly fat at home

Are you very busy and you don't have time for going to the gym? You can do very effective abs workouts at your own home and make great results from it. You don't need any equipment or gym membership if you just looking get defined abs and burn belly fat. The best way to build thick and chiseled abs is by hard and intense exercises done in a short period of time but by repeating workouts very often.  

It is very important to follow a strict nutrition plan, in another way your abs will be covered with belly fat and you will not make results that you want. Also, check out some tips to burn body fat fast:

You can use this workout in addition to another workout routine. These bodyweight exercises will help you to strengthen your abdominal muscles and burn stubborn belly fat at the same time. Perform these workouts 4 times a week and you just need 10 minutes of time, but with very short rest periods between the workouts for better effect.

  • Forearm Plank - 1 minute
  • Bicycle Crunches - 10 each side
  • Toe Touches - 20 reps
  • Russian Twists - 20 each side
  • Scissors - 20 each side 
  • Plank with alternate leg raises - 20 reps
  • Right Side Crunches - 20 reps
  • Left Side Crunches - 20 reps
  • Leg Raises - 20 reps

That is it, performing these exercises for 10 minutes and 4 times a week at home will help you to burn belly fat and to build defined six pack abs. Rest periods shouldn't be longer than 10 seconds between workouts and you don't need to do this workout more than once on every two days. 

Saturday, March 04, 2017

Cedric McMillan - Workout for Beast Size and Strength

Cedric McMillan Training Routine

Since the day he was born, Cedric McMillan was obsessed with muscles and superheroes. He imagined that one day he will be as big as characters from comic books. He totally followed his dreams and today Cedric McMillan is one of the biggest bodybuilders ever, people even call him "Black Arnold" because of his giant and muscular body.

This beast is 6'1 feet (185 cm) tall and he weighs about 300 Lbs. (136 kg). Also, he isn't just an IFBB pro, he is US Army Instructor which makes this giant even more dangerous. He carries on his army duties and he won a lot of bodybuilding competitions (Arnold Classic 2017, Levrone Pro Classic 2016, Golden State Pro 2015, etc). 

The training routine that Cedric McMillan follows is a 6-days Training Split Routine:

Monday - Shoulders:

  • Side Lateral Raises - 3 sets, 30 reps
  • Steering Wheels - 2 sets, 40 reps
  • Dumbbell Presses - 2 sets, 12 reps
  • Dumbbell Partial Lateral Raises - 2 sets, 35 reps
  • Rear Delt Dumbbell Raises - 1 set, 10 reps

Tuesday - Quads:

  • Leg Extensions - 1 set, 12-20 reps
  • Leg Press - 1 set, 12-20 reps
  • Walking Lunges - 40 steps, without weights
  • Leg Extensions - 1 set, 20 reps

Wednesday - Back:

  • Pull Ups - 3 sets, 12-20 reps
  • Pulldowns - 3 sets, 12-20 reps
  • Seated Cable Rows - 3 sets, 12 reps
  • Bent-Over Barbell Rows - 3 sets, 12 reps
  • One-arm Seated Cable Pulldowns - 3 sets, 12 reps

Thursday - Chest:

  • Peck-Deck Flyes - 4 sets, 12-20 reps
  • Cable Crossovers - 2 sets, 12-20 reps
  • Incline Dumbbell Flyes - 3 sets, 12 reps
  • Incline Barbell Presses - 2 sets, 20 reps

Friday - Arms: 

  • Decline Triceps Extensions - 3 sets, 12-20 reps
  • Overhead Cable Extensions - 3 sets, 12-20 reps
  • Barbell Curls - 2 sets, 20 reps
  • Low-Pulley Cable Curls - 2 sets, 20 reps
  • Concentration Curls - 2 sets, 12-20 reps

Saturday - Hams:

  • Seated Leg Curls - 3 sets, 12 reps
  • Stiff-leg Deadlifts - 3 sets, 12 reps
  • Single-leg Curls - 2 sets, 20 reps
  • Lying Leg Curls - 2 sets, 20 reps

Sunday - Of course, rest day

That is it, try it and leave a comment below.

Thursday, March 02, 2017

Best Workout for Bigger Triceps - Build Big Triceps Fast

exercises for big triceps

If you want to build powerful and big arms, building a big triceps is most important. Triceps size is more important that size of your biceps because triceps make about 2/3 of arms size. Also, having a strong triceps is also very important for many compound movements for bigger muscle groups like Bench Press and Military Press. 

Triceps isn't one muscle, it is three-headed muscle and it is composed of three heads - long, medial, and lateral. To build bigger triceps you need to perform a workout that targets all three heads for bigger and stronger triceps. An ideal rep range for muscle hypertrophy is 8 - 12 and as your triceps becoming bigger and stronger you should put heavier weights to activate your triceps to grow more.

Tip: If you triceps is lagging behind other muscles then you should work more on training your triceps and separate it from classic Chest/Triceps workout, or start a workout with triceps exercises first. It is right that chest exercises also hits triceps but this is only if your triceps is really your weak point and you need to build it faster for better body proportion. 

Which exercises to perform for bigger triceps:

1. Narrow Grip Bench Press

This is the ultimate exercises to build triceps size and strength. Performing close grip bench press allows you to lift more weight which results in faster muscle and strength gains. Remember to keep elbows close to your body and hold the bar at the middle, no further than shoulders width. 

2. Dips 

Dips are also great for building bigger triceps and they hit all three triceps heads. You can do weighted dips by sitting on one bench while putting your heels on other bench and weights in your lap. If you are a begginer in a gym then just do regular dips, they are great for starters to build their triceps size, and when you get stronger start adding weights or wear weighted bell. Apart from bench dip, tradiotional dip is also a great exercise for triceps building.

workout for big triceps

3. Skull Crusher

Skull crushers mostly work the long and medial head of triceps and it is a very good exercise for building massive triceps. Lay down on a bench and hold a EZ-bar and keep your elbows tight as possible to better activate the triceps.

workout for big triceps

4. One-Arm Triceps Extension

Overhead triceps extension with dumbbell mostly target lateral head of the triceps. Training lateral triceps head is very important for building well-shaped and big triceps. 

workout for big triceps

5. Triceps Rope Pushdown

This is a machine exercise and that is why I would leave it for a last exercise of triceps workout routine. It is very important to keep your upper arms locked at your sides and your back straigth while performing rope pushdown exercise.

6. Diamond Push Up

Diamond or Triangle Push Up is very good exercise for triceps development. I personally like to perform this bodyweight exercise after these first 5 exercise from the list. It can be a great finish for triceps building. Diamond Push Ups is the best bodyweight exercise after Dips when it comes to building bigger triceps and it is great for beginners. If you do first 5 exercise you can add Diamond Push Ups for more triceps pump and perform only two sets of how many reps you are available to do after all these 5 exercises.

Wednesday, March 01, 2017

Workout to Build Bigger Biceps

exercises to build bigger biceps

Biceps brachii, mostly referred only as Biceps, is a two-headed muscle that is placed between shoulder and elbow. Building a big biceps requires many biceps curls exercises. Every exercise that involves some sort of a curl has an effect on a biceps. More correctly, every exercise that involves any sort of pulling will hit your biceps. That means that exercises like Pull Ups, Lat Pulldowns, and Bent-Over Rows that are known as exercises that are building Back muscles, are also working out your biceps.

The biggest mistake that many lifters are making is that they are performing too many arm workouts in a week. Some lifters think that training arms every day will make they biceps to grow. That is just a way to overtraining your arms that will stop your biceps and triceps from growing. 


 1. Chin Ups

Chin Up is a great variation of Pull Up for building biceps. One difference between classic Pull Up and Chin Up is that underhand grip has a better effect on biceps. Pulling yourself to the bar is a great workout for building bigger biceps. Grip a bar with your hands placed shoulder-width apart and your palms facing your head then lift your body up until your chin is higher than the bar.

Tip: Try pausing for five seconds when you pull yourself on the bar then slowly lower your body back.

Chin Ups are better than many weights workouts for building a big biceps. Check out one example of an athlete that build bigger arms with only bodyweight exercises:

lazar novovic training
Lazar Novovic - Bar Brothers

2. Barbell Curls

Barbell Curl is a great exercise for building biceps strength and size. Barbell Curls will allow you to overload your biceps with more weights than you can with dumbbells. Hold a barbell and in slowly and controlled manner lift it up to your chest and slowly return it back to starting position with your arms fully extended for a better stretch of your biceps. 

You can perform a barbell curl with EZ-bar or standard bar, that doesn't make the difference because it hits your biceps in the same way. 

barbell curl exercise

3. Incline Dumbbell Curls

The third exercise on this list will be Incline Dumbbell Curl. This exercise is one of the best to help prevent momentum lifting manner. Sit on a workout chair at a 45-degree incline and hold the dumbbells at your sides with arms fully extended, then alternate your hands and curl one dumbbell at a time.

workout for bigger biceps

4. Concentration Curls

The last exercise to add in your biceps workout is Concentration Curl. Grab a dumbbell, sit on a workout chair and put your elbow on the inside of your knee with arm fully extended. Lift a dumbbell up to your chest while keeping the elbow in the same place. 

That would be my list of exercises that are best for building big biceps, try them out in your next biceps workout and perform them with rep range between 8 -12 which is an ideal rep range for muscle hypertrophy. Focus on performing workouts with proper form and don't use momentum to lift the weights. Don't overload the weights if you can lift it for at least 8 times with a proper form, try lifting the lighter weights until you build up your strength.