The Muscle Mass Guide

There have been many questions about creatine since long ago. Today, creatine is the most researched and best-selling supplement.  What is Creatine? Creatine is a natural substance that can be found in red meat and fish. Our skeletal muscle contains 95% of creatine while the heart, brain, and tests hold the remaining 5%. Why is Creatine such a popular supplement? Creatine is widely researched and proven that have many benefits for all athletes. Yes, it is a supplement only for athletes who are into intensive training like lifting weights or running. A person that don't do any sport or lifting in the gym can't have any benefit from consuming creatine. What is the best thing about creatine? It delivers results to most of the users very fast.  Out of all workout supplements on the market today, creatine stands out as one of the best ever. But, you need to know - Creatine is not any kind of magical drinks or...

Icelandic strongman,  Hafthór Júlíus Björnsson known as a giant from Game of Thrones that crushed skulls with his bare hands, was not always big like he is today. If he didn't start weightlifting when he was 20 he would probably be like the most people and he wouldn't be famous as The Mountain.  What differs him from most of the people is that he is not only over 2 meters tall (6'9"), his weight is close to 180 kg (396 pounds). To check how much progression The Mountain made with his training and diet we need to take a look at his picture when he was 20 years old and played basketball: On the left side is a photo of  Hafthór Júlíus Björnsson when he was 20 years old and on the other side we can see how much big he became for six years of weightlifting. I told you he wasn't "The Mountain" his whole life. He is born tall but he didn't have a lot of muscle mass back then. To be absolutely honest,...

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 r...

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 ...