Are you confused about what workout routine and diet plan to follow to build muscle mass? After reading these 10 golden rules of muscle building you will learn some basic facts about training and diet for muscle growth. 1. CONSUME MORE CALORIES THAN YOU BURN First of all, don't forget this most important rule - eat more calories than you burn every day. That means that you need to be in caloric surplus every single day, especially on training days when your muscles need more protein and healthy calories to grow. How To Eat To Gain Muscle Mass 2. GO HARD, LIFT HEAVY If your goal is to build muscle then you will need to lift heavy and focus on progressive overload which is very important for strength and muscle gain. By lifting heavy and in moderate rep range you will gain strength and muscle simultaneously and that approach is the most effective.  3. IDEAL REP RANGE I recommend you lifting in a 6-12 rep range. In b...

Gaining weight is very easy, many people may gain a lot of weight for a short period of time. On the other side, building lean muscle mass can be very hard, especially for guys that have a fast metabolism, commonly know as hard-gainers. Also Read: How To Eat To Gain Muscle Mass - Diet Strategies For 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.   For everything in life you need three things - a goal, plan to achieve it and dedication. Those are three basic things to success in anything you want. You need to apply this rule and start your muscle building trip.  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, re...

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 exer...

If you are planning to build muscle mass one of the most important things is your diet. You can't gain muscle mass if you aren't consuming enough calories and all three macronutrients - PROTEINS, CARBS, and FATS. One of the mistakes that many hard gainers make is that they don't consume fats and they do not understand that there are fats that they should eat. It is very important to avoid trans fats, that should be clear. Also, in order to increase muscle mass, you need to consume twice more carbs than proteins. Protein is the most important nutrient for muscle building, but carbs are crucial for building muscle mass. HOW MANY CARBS, FATS, AND PROTEINS? You should aim to at least 1.2 grams of protein per 1 pound of your weight. In order to build muscle mass you need to stick with this calories ratio: What are the top 20 muscle-building foods? 1. Lean White Meat (Chicken & Turkey) Chicken and Turk...

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    ...