The Muscle Mass Guide

Who knows how to build a perfect physique better than Bodybuilding "king" - Arnold Schwarzenegger. Many people that are involved in bodybuilding still look up to him and trying to follow the routines and diets that Arnold followed when he was competing. Arnold often said that the biggest mistake that many lifters make is that they avoid the basic exercises, they don't want to move out from comfortable zone. And this is one very sad truth. When you enter many fitness centers you can see that people mostly exercise on machines or doing light dumbbell curls which isn't bad to isolate some muscles but not so good for those that want to build muscle. Some of the best exercises that you should do to build muscle mass need to be performed with barbell and they are also called compound exercises. You can check out more about best muscle-building exercises in another article: Best Muscle-Building Exercises - Build Muscle Mas...

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. 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 twice as muscle. 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 you should eat more that it is en...

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...

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...

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...