The rule that we can learn from old-school bodybuilders is: to gain more muscle mass you have to get stronger . If you want to get stronger and bigger you might consider trying Reg Park's 5x5 workout routine. It is great workout routine for size and strength,  that many classic bodybuilders used to build their powerful physique and they were much stronger than bodybuilders today. Old school bodybuilders also spent most of their time in the gym doing compound exercises and lifting heavy weights, which recruited more muscle fibers, and it is better for muscle growth. In order to only get stronger with this routine, you shouldn't be in caloric surplus which you need if you want to gain muscle mass and strength with this workout program. Exercises that Reg Park used to do in his training were squats, deadlifts, bench presses, and power cleans. Reg Park believed that training to failure is a mistake, he believed in gradual progression for gains that last longe...

Protein supplement, especially whey protein, has many benefits for all gym goers that want to build lean muscle mass and burn fat. Whey is a milk-based protein which has the highest biological value among all proteins.  When it comes to building lean muscle there is nothing more important than getting the right amount of protein. Every lifter knows about the importance of high-protein diet and about the role protein plays in muscle building. In order to gain muscle mass, you need to consume more protein than you break down during the workout. That makes whey protein one of the best and fastest sources of protein to include in a post-workout meal. The reason why whey protein is so popular as the post-workout meal is that it has a higher amino acid content and is the most easily absorbed by the body compared to other protein-rich sources. BENEFITS OF WHEY PROTEIN: 1. Great source of high-quality protein  It is a ...

Gaining weight is easy for many people. On the other side, building lean muscle mass can be very hard, especially for people that have a fast metabolism, often referred as hardgainers.  Like many of the people in the world that are fighting with a body fat, there are also many people that are struggling to gain weight and build muscle mass. If you are one of those from the second group, continue reading this article. I strongly believe it will help you to gain a few pounds of muscle in a couple of weeks.  There are 3 main ways to make your muscles grow: 1. Force muscles to grow with the right training 2. Feed your muscles with enough healthy calories 3. Rest, recover your muscles, let them grow Those are only three general rules for muscle gain, now continue reading to learn five principles of muscle growth. 1. Multi-Joint Movements In order to gain muscle mass faster, you need to place e...

How many reps I should do to build muscle? How many calories should I consume to gain muscle mass? There are many different answers and different opinions on these questions, but one is sure - you need to consume more calories than you burn every day. You need to constantly be in caloric surplus. DO YOU WANT TO GAIN LEAN MUSCLE MASS? But, that isn't so easy and it doesn't mean that if you eat twice more calories than you need that you will build muscle faster. Also, that doesn't mean that you should eat anything. By the way, check out the list of muscle-building foods you should include in your diet: 20 Foods You Should Eat to Gain Lean Muscle Mass There is an upper limit of nutrients that you can consume and turn into muscle which means that there is no point in eating calories that would just be stored as fat. Of course, it is very common that you will gain some fat while trying to build muscle mass but that doesn't mean that yo...