The Muscle Mass Guide

There is no need for spending a lot of money for those mass gainers in gyms and supplement stores. They are full of simple carbs and there is a healthier and cheaper solution - HOMEMADE MASS GAINERS . For skinny guys, ectomorphs that are hard-gainers and it is very hard for them to gain a pound of weight or muscle mass, Homemade Shakes for Mass are a great choice for addition in their meal plan. They can be consumed 1 - 3 times a day, they contain a lot of healthy calories and counting meals is easier with shakes.  Let's say that you can eat three big meals that consist of proteins, carbs, and fats and consume 3 homemade shakes that are alternative of big meals and you have 6 high-calorie meals and you don't need to eat food whole day. Drinking shakes is easier, not expensive and you can choose a different flavor every day, for example, Homemade Shake with extract of vanilla, chocolate or hazelnut.  Let's say that you split your nutrients int...

There are many programs that are good for muscle hypertrophy (muscle mass growth), and in order to find most suitable for you try out some of those programs and when you see that one workout program give you good results then keep up with it for some time.   Beside Training Programs you also must fix your Diet Plan that means that you have to make your own meal plan for muscle mass to fuel your muscles to grow. To make your muscles to grow you must consume all macronutrients and to consume more calories than you burn, especially on training days when you have to consume a lot of protein to repair your muscles and make them grow and also a lot of carbs and good fats for energy. You can choose from Split Body Workout Routines and Full Body Workout Routines. If you choose the first one then you will have to train at least four days a week, it would look like this: Workout Routine for Lean Muscle Mass (5 training days a week): Monday -...

Building a big, round shoulders won't be an easy task, and you have to focus on all three heads of shoulder muscle. Anterior deltoid is engaged in almost all chest exercises and it is front head of shoulder muscle that is mostly overtrained. Lifters often don't pay attention to their medial and posterior deltoid, that is very bad for muscles balance and proportion. Training only with exercises that build a front head of shoulder will lead to bad body posture and shoulder injuries.  Medial deltoid is very important for building shoulder width and Posterior deltoid is important for body posture and building it is greatly improving your body look from the back. That means, to look bigger and broader you have to train every side of shoulder muscle equally.   To build big shoulders you have to use compound and heavy exercises with some additional isolation exercises. So train with heavy weights (about 80% of 1RM) and with rep range from 8 - 12 which ...

WORKOUT FOR BIGGER LATS Having a mile wide lats is one very hard target for all weight lifters, it is probably one of the most important and biggest muscles next to legs and chest. One very big mistake of many lifters is that they don't focus a lot on their back muscles and just trying to build bigger chest and arms and the reason for that is that they can't see back muscles in the mirror and they don't consider having a big back as a very important thing. That is wrong, having a big back is very important and very important among bodybuilders. Also, it is very important to build all muscles equally and have a proportional physique.  To build bigger back you have to build biggest back muscle - LATS (latissimus dorsi). Building bigger lats you will get wider and your overall physique would look more massive.  EXERCISES TO BUILD BIGGER LATS: PULL UPS - Bodyweight exercise for building bigger lats. You can't underrate Pul...

  TIPS TO GAIN MASS Train and Eat to Gain Lean Muscle Mass   That means not to eat too many sugars and junk foods to get weight quickly. That is very easy. Start eating a lot of pizza and ice cream every day and for one month you would be fatty and with big tummy and love handles. You don't want this, believe me. Better stay skinny. Abs are very important for every guy that wants to look handsome and strong. That is why I don't respect new bodybuilders that won all those competitions like Mr. Olympia. Most of the year they look so fatty and just big, not unaesthetic and unattractive. Check out this diet and workout programs for muscle mass: Workout and Diet Program for Mass Gain   Eat a Lot of Healthy Food You will need macro nutrients and to gain muscle mass you will need more food than you ate before, but as I wrote eat only healthy foods with only some cheat meals from time to time. Consume a lot of p...

JASON STATHAM WORKOUT Workout Routine from British Strongest and Fittest Badass Who doesn't heard about this British action movies star with a Cockney accent? You probably watched at least one or two action movies in which Jason beat some bad guys and show his strength and muscles on screen. Or, you are a big fan of him and his physique and you are looking for Jason Statham Workout Program or Diet Plan. I know, you would like to have that set of six packs that he is proudly showing in his movies.  Yes, he is fit and he looking very strong and ladies like him. He is true Londoner and he is very muscular. So, how to get body like Jason Statham? You can try to copy Jason Statham's workout and diet and maybe even his clothing style but believe me, his workout is not a piece of cake.  Let's skip this talking about this famous actor and his physique and check out his workout program. Warm up while reading this: Jason Statham Training Rout...

  BILL PEARL'S WORKOUT ROUTINE FOR STRENGTH AND MUSCLE MASS Who is Bill Pearl: For those that didn't heard for this big guy I will provide a short description with some information about him. Bill Pearl was one of the Old-School Bodybuilders together with Frank Zane, Arnold Schwarzenegger and he is still an icon of Bodybuilding. He is famous for his big muscles and aesthetic physique.  One of the very important things for what many bodybuilders admire Bill Pearl is that he is totally natural and he build his physique with hard compound movements. He is not machines and steroids era bodybuilder.  If you are interested in how this naturally big guy gained those lean muscle gains check out his training routine: Exercise Reps Sets Barbell Squats 6-8 6 Barbell Bench Press 6-8 6 Military Press 6-8 4 Barbell Biceps Curl 8-12 4 Triceps Exte...