Muscle Palace

Sunday, April 09, 2017

Arnold Schwarzenegger's Bodybuilding Tips to Gain Muscle Mass





Arnold Blueprint to Mass






All bodybuilding fans know who is the most famous bodybuilding legend - Arnold Schwarzenegger. We all know that he is very famous as a bodybuilder, actor, and of course - governor. 



Arnold started lifting at the age of 15 and he won the first Mr. Universe title when he was 20. After that, he won 7 Mr. Olympia titles. Those are some well-known facts, but did you ever thought about how did he build such a muscular and defined physique? 








If you are interested in Arnold Schwarzenegger's tips for building a lot of muscle mass continue reading this article.




1. Arnold's Training Tips for Muscle Building


The Austrian Oak knew that it is not everything in training hard, he knew that he also need to train smart. One of his main tips for building muscle mass is: "To get big, you have to get strong."


In order to build his muscles, Arnold focused on multi-joint movements (compound exercises) more than on isolation exercises.



Arnold Blueprint to Mass




If you want to know which compound exercises are best for muscle building then check out another article:






To get stronger and build muscle mass fast, compound exercises must be a foundation of your training plan.




2. Heavy weights and low number of reps


That is a key to building muscle mass and he knew it better than Arnold Schwarzenneger. Best rep range for muscle growth is from 8 to 12. To ensure muscle growth Arnold recommends starting with a few warm-ups and then pyramid the weight up from one set to next while decreasing the number of reps and going to failure. Arnold never performed a workout with less than 6 reps and more than 12 reps. 




3. Experiment with training routines


Never let your muscles to get used to the same workout routine. One of the best ways to make your muscles to grow is to shock them, confuse them. Don't let your muscles know what is coming next. 


Arnold was often switching his workout routines if he found that his routine is no longer producing muscle gains. Doing the same routine over and over without any significant changes will stop making results and your muscles will get comfortable with that workout routine, which means they won't grow anymore. 




4. Don't overtrain your muscles


This principle is very important for building muscle mass. You need to let your muscles to rest and recover after hard training sessions. Arnold said that too much can be as bad as too little in bodybuilding training. 


Overtraining one muscle can lead that muscle to lag behind other muscles. Don't overtrain your muscles, give them a chance to rest and grow. Remember, muscles don't grow in a gym, they grow while we rest.




5. Fuel your muscles with a lot of protein


In the time when he was competing, Arnold consumed a lot of protein. He knew that the most important macronutrient for muscle hypertrophy is protein. He used to say that for one pound of a body it is enough to consume one gram of protein.


Arnie used to split his 250 grams of protein into five meals a day. 



Here is an example of one of Arnold's meals:


3-4 whole eggs
2 pieces of bacon
2 pieces of Ezekiel bread



This was often his breakfast and after two to three hours he was ready to eat more. He was also a fan of protein shakes as part of his meals.


Saturday, April 08, 2017

Best Muscle-Building Supplements to Build Muscle Mass Fast





Best Supplements to Gain Muscle Mass





There any many supplements that you can buy to help you to build muscle or burn fat, but some of them are just money wasting. If you are interested in best muscle-building supplements that you should buy to build muscle mass fast keep reading. 


If you want to know how to build muscle mass check out the complete guide to build muscle:




Be aware that supplements are just there to help you build muscle faster, the key to building muscle mass is your workout routine and diet plan. Anyway, after hitting a muscle-building plateau supplements can be of great help to build more muscle mass. 



When it comes to nutrition, consume all three macronutrients that are important to fuel your muscles and make them grow:







Are supplements really helpful for muscle building?


Supplements exist to help you to consume certain nutrients that are necessary to build muscle. For example, one protein shake will allow you to consume about 30 grams of protein. That is way easier and faster digesting than when eating whole food. 



The conclusion is that they do help people to build muscle mass easier and faster. 



Check out the list of best muscle-building supplements:




1. Creatine 


Probably the most popular supplement of all time. Creatine is widely used to fuel energy in the muscles especially for high-intensity training like lifting weights and sprinting. It is proved that creatine may help working out harder and longer and help muscles recover faster. Many studies have shown that creatine used after resistance training helps increasing lean muscle mass. 


Check out more facts about creatine:







2. Whey Protein Powder


Whey Protein digests very fast and makes your muscles growing immediately after consuming a post-workout protein shake. You can mix whey protein only with water or with low-fat milk. If you are a hard gainer, I recommend you to try one of homemade mass gainers recipes that you can find on this site:






If you want to buy mass gainers, I recommend you to buy a whey protein supplement instead and make your own mass gainers at home. It is cheaper and healthier solution. But, it is on you to decide about that.




3. Branched-Chain Amino Acid (BCAA)


Branched Chain Amino Acids (BCAA) are also one of the supplements that support muscle growth. BCAAs reduce muscle damage after a hard workout and help muscles to recover faster. That means, if you are consuming BCAAs your muscles will be less sore and you will be ready in less time for another hard training session. Consuming BCAAs have many benefits for muscle building, more energy, better performance and stimulate muscle protein synthesis. 




4. Beta-Alanine


When it comes to muscle-building supplements, Beta-Alanine has to be mentioned too. Beta-Alanine is a non-essential amino acid that comes from foods into our bodies, especially the foods that are rich in protein.






Benefits of Beta-Alanine are very similar to creatine, but it can be a great addition to your diet. Supplementing with Beta-Alanine support increase of carnosine levels in our bodies which decrease the chance of muscle fatigue and failure. 


It is proven that Beta-Alanine supplementation improves muscle endurance and performance during high-intensity training.




5. Glutamine


Last on this list, but not less important than others. Glutamine is a non-essential amino acid involved in a production of HGH (human growth hormone). Glutamine has the ability to create muscle glycogen from blood glucose which increasing energy production during exercise. 


You can read more about Glutamine benefits for muscle building in another article:











Thursday, April 06, 2017

Mass-Building Shoulder Workout - Exercises for Bigger Shoulders





Workout for Bigger Shoulders






When it comes to building muscular and good-looking physique then one of the most important things is to build big and broad shoulders. Main elements of V-taper are boulder shoulders, wide lats, and a small waist. That means that you can build a well-balanced figure without developing your shoulders.





How to build a big set of shoulders? Choose the right workout and also consume enough healthy calories to make them grow. Also, try to avoid the mistake that many lifters make and don't only focus on the middle head of deltoid. The shoulder is three-headed muscle and it consists of anterior, middle, and rear heads of the muscle. Every head is important, don't neglect any of them.






FORCE YOUR SHOULDERS TO GROW:


It is very important to follow the progressive overload, so don't just lift the same weight on every shoulders day, you need to force your shoulder muscles to grow so add more weight, or add more reps. But don't go over 12 reps, that won't help you in building muscle mass. Stay between 8 - 12 reps, which is the best rep range for muscle hypertrophy.



Another way to force your shoulders to grow is to mix your workouts every time. Don't let your muscles to adapt to the same exercises and weights over and over. Make some changes from time to time, shock your muscles. Make your shoulders don't know what is coming.








BEST EXERCISES TO BUILD BIGGER SHOULDERS:



1. Barbell Military Press


workout for bigger shoulders
Seated Military Press




You can perform barbell military presses by standing or seating on a bench. This is the best exercise for building big shoulders. It targets all three heads of shoulders.


How to perform it: Grab a barbell and push it upwards then slowly bring the barbell down while inhaling. Keep your back straight through the process.




2. Side Lateral Raise


workout for bigger shoulders
Standing Side Lateral Raise




One of the best exercises for widening your shoulders. Try not to use momentum and swing the weights, focus on a good form while performing lateral raises.


How to perform it: Hold dumbbells in each hand at the side of your body and lift them up while slightly arching your back. Return dumbbells to the starting position and that is the first rep. 




3. Arnold Dumbbell Press



arnold press






The king of the bodybuilding Arnold Schwarzenegger himself invented and popularized this exercise. You can guess how good is it by looking at his shoulders


How to perform it: Similar to classic dumbbell press but with one difference. You are starting the exercise with dumbbells in each hand and your palms facing your head and then lift dumbbells up while rotating palms of your hands until they are facing forward. Repeat the process for as many reps you want.




4. EZ Barbell Upright Row


workout for bigger shoulders






One of the exercises that work more than one muscle joint. Great for targeting the middle delts. Upright rows are mostly performed with EZ barbell, but you can perform them with straight barbell or dumbbells too. 


How to perform it: Hold a barbell with an overhand grip that is slightly less than shoulder width and hold your back straight. Exhale and use the sides of your shoulders to lift the bar up, raising your elbows up and to the side. Pause for a second and return the barbell to a starting position. 




5. Rear Lateral Raises







Let's not forget about rear shoulders which are very important for a well-developed physique. Rear Lateral Raises are probably the best exercise for rear shoulders development. 


How to perform it: Similar to side lateral raises but this time starting in a bent over position.



Try not to neglect any of the three shoulder heads, especially the rear shoulders which are very important for muscle balance. Neglecting rear delts can get you muscles imbalance and shoulders instability. 


Wednesday, April 05, 2017

Workout for Muscle Growth - Build Muscle Mass Fast




build muscle mass fast







Many beginning lifters should know that in order to build muscle mass they need to follow the right workout routine and diet plan. Building muscle mass can be very hard for many beginners but there are some basic rules that should be learned when starting bulking up:








There are some facts that beginners need to know about training to build muscle:



- Don't copy a workout routine from professional bodybuilders, you are not going to become like them, at least not for a couple of years and not without using steroids. You'll need a muscle-building workout routine that is designed for beginners and natural bodybuilders.



-  Use compound movements like bench presses, squats, rows and shoulder presses to activate more than one muscle group at the same time. That is more effective for muscle growth than using isolating exercises. Don't be afraid of hard workouts, just perform them with a proper form and you'll be good.



-  Don't waste your time in the gym by walking around and talking around with everyone. Don't even listen to anybody's tips, you need to get the proper education for muscle building (good fitness websites, books from fitness legends like Joe Weider..), and only ask professional fitness instructors. Some gym rats can only learn you to do something wrong.



- You don't have to lift much less weight than you can lift 12 times. You can do it to warm up your muscles, but after you start doing real workout set up your weights for 8 - 12 reps to activate muscle growth. Do not even try to lift very heavy with a bad form, that can just get you an injury. Use your 70%-85% 1RM (One Rep Max) and lift weights not less than for 8 reps and not more than 12 reps. 


Several studies are shown that the peak of the muscle growth occurs when training with a weight that is 75% of your 1RM.



100% of 1RM = 1 rep
95% of 1RM = 2 reps
93% of 1RM = 3 reps

90% of 1RM = 4 reps

87% of 1RM = 5 reps
85% of 1RM = 6 reps
83% of 1RM = 7 reps
80% of 1RM = 8 reps
77% of 1RM = 9 reps
75% of 1RM = 10 reps
67% of 1RM = 12 reps
65% of 1RM = 15 reps



From this list, you can see that the best rep number for building muscle is 10 reps lifting with 75% of one rep maximum. 



One of the most important things is that you shouldn't adapt your muscles to the same workout. Try this workout for muscle growth for 8 weeks then confuse your muscles and try some other workouts for some time. That is one of the best old-school bodybuilding tips for building muscle mass. Surprise your muscles, don't let them adapt or they won't continue to grow.






3 DAY Full Body Workout Routine for Muscle Growth:


Monday - Training Day 1
Tuesday - Rest
Wednesday - Training Day 2
Thursday - Rest
Friday - Training Day 3
Weekend - Rest and prepare for the next week



TRAINING DAY 1:



EXERCISE
REPS
SETS
Barbell Squat
8-10
4
Bench Press
8-10
4
Pull Ups
8-10
4
Military Press
8-10
4
Barbell Curl
10-12
4
Sit Ups
12
4






TRAINING DAY 2:



EXERCISE
REPS
SETS
Deadlift
6
4
Bent-Over Row
8-10
4
Incline Dumbbell Press
8-12
4
Side Lateral Raise
10-12
4
Dumbbell Triceps Extension
10-12
4
Hammer Curl
10-12
4






TRAINING DAY 3:




EXERCISE
REPS
SETS
Dumbbell Lunges
12
3
Triceps Dips
10-12
4
Chin Ups
10-12
4
Seated Shoulder Press
10-12
4
Seated Calf Raise
10-12
4
Plate Twist
12
2



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