The Muscle Mass Guide

I have written many times about benefits of full-body workouts for building strength and muscle and 'The Golden Six' is the routine that got 'The Austrian Oak' started in bodybuilding.  It is certainly one of the best workout routines for muscle growth that I recommend to all beginners and to lifters that are looking to change their routine that stopped producing new muscle gains. Same as his idol and mentor Reg Park, Arnold Schwarzenegger also built his impressive foundation on full-body workouts. Many years later Arnold became famous as a fan of the high volume body part split routines, but honestly, I think that he gained most of his muscles by following   Reg Park's 5x5 Workout Program  and his own full-body routine ' The Golden Six '. And he started favoring these high volume split routines in the time when he was experimenting with anabolic steroids. This workout program was nicknamed 'The Golden Six...

You've probably heard it a million times when somebody asks for advice to get a bigger chest it is always somebody there to say well, do bench press. Ok, it is true that bench press it the best mass-building chest exercise, but it isn't enough just to do flat, incline and decline bench presses to increase the size of your chest. Bench press, performed from any angle, is a basis of a great mass-building chest workout and it is best to start every workout with a multi-joint movement like this one. But, aside to king of chest exercises, you will need to perform some dumbbell flyes and pullovers to add more mass to your chest. The best way to increase your chest width and size is to focus on the upper chest and to perform incline bench press from many incline positions. So, instead of classic incline bench find an adjustable bench and use less of an incline for better impact on your upper chest and less stress on your deltoids. It is a ver...

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...

When it comes to building muscular and good-looking physique then one of the most important things is to build big and broad shoulders. Main elements of V-taper are boulder shoulders, wide lats, and a small waist. That means that you can build a well-balanced figure without developing your shoulders. Workout for Muscle Growth - Build Muscle Mass Fast How to build a big set of shoulders? Choose the right workout and also consume enough healthy calories to make them grow. Also, try to avoid the mistake that many lifters make and don't only focus on the middle head of deltoid. The shoulder is three-headed muscle and it consists of anterior, middle, and rear heads of the muscle. Every head is important, don't neglect any of them. 20 Foods You Should Eat to Gain Muscle Mass FORCE YOUR SHOULDERS TO GROW: It is very important to follow the progressive overload, so don't just lift the same weight on every shoulders day, you need to f...