The Muscle Mass Guide

HOW TO BUILD MUSCLE MASS FAST: - Focus on progressive overload - Consume enough calories to support muscle growth - Quality rest - Consume all three macro-nutrients (Proteins, Carbs, Fats) - Perform compound exercises More tips on how to gain muscle mass fast you can read in other articles: The Bodybuilding Guide to Build Muscle Mass Fast Old-School Bodybuilding Tips by Joe Weider - Build Muscle Mass Fast Best exercises to become bigger and stronger are compound movements that involve more than one muscle group at the same time. With compound exercises, you can build muscle mass fast, lose fat and increase your strength faster than using isolation exercises.  Check out the list of compound exercises that are best for building muscle: 1. Squat It is the best muscle building exercise because:   -  The entire musculature is activated  - Performing squat highly boost muscle building hormones    ...

Do you want a big biceps? Of course, who doesn't want to have biceps that stretch his shirtsleeves? If someone asks you to flex your muscles, they don't want you to flex your calves, they want to see how big is your biceps. There are many great professional bodybuilders that are known for big and defined biceps, like Arnold Schwarzenegger.  Biceps brachii, mostly referred as just biceps, is a two-headed muscle (the short head and the long head) and is connected with the forearm by brachialis and brachioradialis muscles. Biceps exercises usually involve forearm muscles too.  To add some inches to your arms, and specifically to your biceps, you need to work on gaining more overall muscle mass. You will need to perform more compound exercises than isolation exercises like dumbbell curls, and of course, in order to build muscle, you need to follow a muscle building diet plan. Check out some tips on how to gain muscle mass: How to Gain M...

When speaking about UFC and MMA we can't avoid mentioning Conor McGregor, one of the most famous UFC fighters ever. McGregor won a fight against Jose Aldo who had not lost the fight in 10 years, you believe it? After ten long years, Aldo was knocked up with a left hook. It took only 13 seconds for Conor to do it.  Conor McGregor said for Men's Health that traditional strength training is overrated and that people get caught up in routine by doing same workouts over and over. He likes to combine more training styles than one and wants to be an expert in all of them.  "I train in all these different disciplines. I do yoga. People think it is easy, just touching your toes. It is hard. But I tend to go with my own flow." Conor McGregor How did McGregor won a fight against Jose Aldo? He was dedicated. He put a lot of hard work to beat him. Jose Aldo is a powerful and very fast fighter but Conor McGregor had a dream, dream of becomi...

Mark Wahlberg is one of the celebrities that had many body transformations. In 90's he was known for his body fitness and shredded abs, but now he is well known for his pack of big guns. Cannons. Let's take a look how Mark Wahlberg looked in the 90's: This is Mark Wahlberg modeling for Calving Klein in the 90's. We can say that Mark was very fit then, so he is now too. But, did you noticed a big difference between photos? Yes, on the first photo (below title) we can see that Mark Wahlberg built big arms that many lifters want to have. So, how to get big like famous actor Mark Wahlberg? First tip - lift heavy. Mark Wahlberg is a fan of old-school bodybuilding workouts and his focus is on heavy barbell and dumbbells more than on machine exercises.  Life was not so easy for Mark, just like his workouts. If you want to succeed in anything in life you need to work hard on it. Same goes for building muscle mass. Mark Wahlberg has...

You are here and read this post which probably means that you are working hard to build muscle but you gained just a little muscle mass and it suddenly stopped and you are now wondering why. There are some possible reasons that might explain to you why are you not gaining muscle mass even if you train hard and eat a lot.  1. You are not consuming enough calories Probably the biggest reason why your muscles don't grow. If you don't consume enough calories you can't build any muscle. You need to feed your muscles with macronutrients to make your muscles to grow.  One of the reasons why are you not consuming enough calories can be that you are afraid of gaining body fat and you want have shredded body, but you should know that by eating clean and training hard in the gym it is very hard that you will gain body fat. To support muscle growth your calories intake should be between 18 to 20 calories per pound of bodyweight. If you eat only cle...

Lee Haney is a former American professional bodybuilder and eight-time Mr. Olympia winner. He is sharing the record of Mr. Olympia wins with one of the most famous bodybuilders Ronnie Coleman. He truly dominated bodybuilding in his time and had a physique that has hardly been matched to this day. Lee Haney recommends pairing a push bodyparts with a pull bodyparts which will ease muscle joints stress. For example, you should pair chest with biceps as opposite to classic chest and triceps workout.  In his workouts, he is using a rep range 6 - 10 for building muscle mass and recommend to lifters to always pyramid their sets for more muscle gains. It means to start with lighter weights and increase the weight as your muscles become warmer. LEE HANEY'S WORKOUT ROUTINE: DAY 1 - Chest and Arms: - Barbell Bench Press, 4 sets of 6 - 8 reps - Flat Dumbbell Press, 3 sets of 8 - 10 reps - Incline Dumbbell Press, 3 sets of 8 - 10 reps - Biceps Barbell Curl,...

Joe Weider and Arnold Schwarzenegger If you are a Bodybuilding fan you probably heard of Joe Weider. If you didn't, then you shouldn't consider yourself a Bodybuilding or Fitness fan. Joe Weider is literally "The Father of Bodybuilding" and on the most famous fitness icons. He made Arnold Schwarzenegger famous by creating Mr. Olympia contest which is still very famous around the world. More about Joe Weider you can read in my post: Joe Weider - The Founder of Mr. Olympia Joe Weider built his physique at the time when steroids didn't exist and supplements and fancy machine exercises were not popular. He was a real old school bodybuilder and his training tips were a great guide for many legends of bodybuilding. The Weider Principles: Larger muscle groups first, smaller muscle groups after Start your workout by training larger muscle groups first, then train smaller ones. Larger muscle groups require more energy and it is b...