The Muscle Mass Guide

Building a big chest is a dream for many guys in the gym, it seems easier to build big triceps, biceps, shoulders and back muscles than a big chest. But, do you think that it is all about their genetics or their choice of exercises? I can assure that everyone can build a big chest with the right choice of exercises and of course, good diet plan. Before I start with a list of best exercises for larger chest, I want to recommend you to read my post about diet tips for lean muscle mass because it is not all about your workout, it is probably more in your choice of foods and your diet plan. Check out: Diet Tips for Lean Muscle Mass Now, I will make a list of 5 best exercises for bigger and thicker chest muscles: 1.    Barbell Bench Press It all starts with a Bench Press because this is a king of all chest exercises and one of the best exercises for mass. Be sure that you perform it with a proper form and that you lift he...

In order to achieve great muscle gains, you have to focus on heavy weight lifting and a proper diet plan suitable for lean muscle mass gain. In this post, I will list best foods for you to add to your diet plan so you can gain lean muscle mass fast. Nutrients The First thing to remember is that you need to eat a lot of healthy foods that include three macronutrients that are important for muscle building: Proteins Carbohydrates Good Fats Let’s mention how many calories you need and how many calories are in proteins, carbs, and fats. For muscle mass gain you will need at least 16 x Your weight in pounds, so calculate it now and you will see what is the minimum number of calories that you need to consume every day. Try adding little more calories after workouts because you need more proteins to repair your muscle fibers after hard training and carbs and healthy fats for more energy and all together for lean muscle gains. Let’s do a little ca...

GAIN MORE MUSCLE MASS WITH FULL-BODY WORKOUT PROGRAM Split Workout Routines are very famous and many bodybuilders perform split training routines to build a great physique, but Full-Body Workout Programs are forgotten. You maybe don't know, but most of Bodybuilding Legends performed Full-Body Workout Routines to gain more muscle mass and strength and they were doing a lot of compound exercises in their routines. Split Workout Routines means that you must have at least 4 training days in a week and you have to train almost each muscle group separately, but Full-Body Workout Programs are better for mass building and more strength and you can benefit from these program with only 2 - 3 training days per week. But, Full-Body workouts are harder than Splits and you need to have more rest between training days. You will lose less calories with these Workout Programs than with Split Workout Routines so that mean that you will gain more weight and muscle mass fast...

You all probably know John Cena, wrestler and action movies actor. If you know him and you were watching him on WWE matches then you know how big and strong that guy is. He is big and he has an aesthetically pleasing physique and he is very strong. He is one of the most famous WWE guys ever and he has a lot of fans all around the world.  Did you ever think about his training routine and diet plan? Did you ever imagine that you can be big as John Cena? Well, if the answer is yes, check out John Cena's workout routine: DAY 1: Barbell Squat - 3 sets, 8 reps Front Squat - 3 sets, 8 reps Leg Curl - 3 sets, 8 reps DAY 2: Bench Press - 3 sets, 8 reps Dumbell Row - 3 sets, 8 reps Incline Dumbbell Press - 4 sets, 8 reps Pull Up - 3 sets of how many possible reps Pullover - 3 sets, 10-12 reps DAY 3: Snatch - 4 sets, 3 reps Power Clean - 4 sets, 3 reps Front Squat - 4 sets, 3 reps  DAY 4: Push Press - ...

5 EXERCISES TO BUILD MUSCLE 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. 1. BARBELL SQUAT 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. 2. BENCH PRESS This is on...

BODYWEIGHT VS. LIFTING What type of workout is more effective There are a lot of discussions which type of workout is better, which is more effective for muscle mass gain or for strength. Bodyweight Exercises or Calisthenics fans claim that their workouts are better and healthier for joints and Gym Lifters say that lifting weights is more effective for muscle gains. Let's check some differences between those two Workout Styles: 1. The main difference is: Bodyweight exercises doesn't require any equipment Lifting weights, of course, requires equipment That is the first difference between those two types of training and it is obvious. For push ups, squats and dips you don't need any special equipment and you can even do pull ups on stairs, on doors or anything else on what you can hang. That means you don't need to buy weights and you don't have to pay for a gym session, that is clear. So, for money saving Bodyweig...

MIKE TYSON'S WORKOUT ROUTINE AND DIET PLAN Let's discuss other great athletes that are not bodybuilders and their great physique. Personally, I love physique of boxers and especially of Mike Tyson, when he was younger like in this photo. We all know how Mike Tyson uses his big muscles, those guns are not just for showing, he hit very hard and often knock out his opponents. He is incredibly strong and well built.  But, Mike Tyson always had a strict training plan that is probably harder than a lot of casual bodybuilding workout programs and he trained every day. He shared his workout routine with his fans and I found it somewhere long ago on the web, check it out: Jogging for 3 miles Ring Work 2000 sit-ups 800 dips 500 push ups 500 shrugs with 30kg barbell These exercises he did every day and he started training at 5 AM and he liked to say: "I am training when my opponents are sleeping". What do you think, can you...

HOW TO BUILD BIG ARMS LIKE MARK WAHLBERG Exercises from Mark Wahlberg's Workout Plan Yes those are two big guys Mark Wahlberg and Dwayne The Rock Johnson and their photos from movie "Pain and Gain". I guess that all bodybuilding fans knows about these two guys and their amazing physique. And also, this is the first time that I noticed that Mark's Triceps and Biceps looks bigger that The Rock's, and I watched the movie more than three times probably.  Also, one of the differences between these two big-sized guys is that I guess that only steroid user is The Rock, I am not sure but I read about that a lot of times on the internet before, though I never heard that Mark Wahlberg used anabolic steroids. So, what exercises this naturally big guy used in his Workout Routine to build those big guns? That is really simple, he used exercises that many bodybuilders with a great physique did and whose big arms are famous in the whole world...