When it comes to building strength and size, one should focus on performing compound movements that work more than one muscle at the same time. If you are looking to build more muscle mass you don't need any of those fancy equipment and machines. You can build muscle by only using a barbell loaded with plates, believe me. That means that you don't even have to go to the gym if you want to get bigger and stronger. You can buy barbell and couple of plates and build muscle at your own home.  Some of the best mass-building movements are exercises that are performed with a barbell. Those exercises are always first on every list of best muscle-building exercises. Dumbbells are great, they work, but you can't overload them like a good old barbell. To gain muscle mass you need to get stronger, to get stronger you need to lift heavier. That is the whole thing. But before you even start lifting, make sure that you read all about muscle-building nutrit...

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...

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...

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    ...

Every lifter wants to have bigger arms. That is one hundred percent sure and that is probably the biggest reason many guys started lifting weights.  MANY NOVICE LIFTERS THAT WANT TO BUILD BIGGER ARMS ARE DOING IT WRONG! They are making many mistakes like training their arms too often and doing many useless exercises that they saw in modern bodybuilding magazines. Many novice lifters avoid big compound lifts and bodyweight exercises like chin ups and dips, that is a big loss for those that want to build muscle. There is also a group of lifters who focus too much on their biceps and when they succeed to get that big biceps peak their arms still look small. Triceps is three-headed muscle and it is bigger than biceps. Big triceps is more important for that big arms look than biceps, but the best option is to train all arms muscles equally. You won't build bigger triceps if you lose your time by making poor exercises choice. Isolation and ca...