The Muscle Mass Guide

Joe Weider is the icon of Bodybuilding and Fitness. Not only that, he was the creator of first Mr. Olympia contest and co-founder of IFBB (International Federation of Bodybuilders). Today it is universally accepted that to be healthy one must exercise and eat a nutritionally balanced diet. But it wasn't always that way. The world owes this understanding, in large part, to the lifelong efforts of legendary Joe Weider. Joe Weider is recognized as the man who changed the way the world understands the connection between exercise, nutrition, and good health. Source:      About Joe Weider - The Father of Bodybuilding Arnold Schwarzenegger with Joe Weider Joe Weider can be referred as "Father of Bodybuilding" because he really deserved it. Not only that guys like Arnold Schwarzenegger, Ronnie Coleman, and other famous bodybuilders became legends because of the contest that Joe Weider invented, but he also created and popularized weights ...

Kenneth "Flex" Wheeler is known for being one of the greatest bodybuilders ever. He is very famous for one of the most aesthetically pleasing physiques even seen on Bodybuilding contest. He won Arnold Classic four times, still, he never succeeded to win Mr. Olympia title.  Arnold Schwarzenegger and Ronnie Coleman consider Flex as one of the best bodybuilders ever. Ronnie said that Flex Wheeler was the best bodybuilder he ever competed against. He had it all, muscle mass size, definition and proportion. He was even called "Sultan of Symmetry", but Mr. Olympia judges have always been more impressed with muscle size than with body proportion. In another case, Kenneth Flex Wheeler might have been Mr. Olympia title holder.  Flex Wheeler's off-season weight was 265-275 lbs (120-125 kg). Check out his diet plan that he followed 8 weeks before a contest: Meal 1: 12 egg whites Meal 2: Protein Shake Meal 3: 12 ounces of ...

What most of the lifters want? Bigger pecs.That is the reason why many people in the gym working on their pecs on Monday, and chest day usually leads off the training week. In every gym across the world, Monday is known as the Chest Day on lifters' calendar.  What you need to know for building any muscle? Strength is the best shortcut for size. Focus more on doing barbell and dumbbell workouts and lift heavy weights. For more about building muscle mass read another article on this website: The guide for building muscle mass You will need to know some basic principles for building muscle mass in order to build the bigger chest. Also, it is very important not to work on your ego more than you work on your chest. You need to lift heavy weights but don't lift heavy weights with a bad form, that won't get you bigger chest, and you can also get yourself an injury. Focus on lifting with a rep range 8 - 12 and from 75% to 85% 1RM (Rep Maximum). ...

Mr. Olympia contest was invented by Joe Weider who created the contest to enable the Mr. Universe winners to continue competing and earn money. Even since the first Mr. Olympia win in 1965, this competition is still famous worldwide and every year bodybuilding fans across the globe are guessing who will be the next Mr. Olympia title holder.  1. Larry Scott First Mr. Olympia winner ever was Larry Scott who won two Mr. Olympia titles in the 1960s, one in 1965 and second in 1966. Larry Scott retired after his second victory. He is still known as the first Mr. Olympia title holder.  2. Sergio Oliva  Sergio Oliva, known as "The Myth" was the winner of Mr. Olympia contest after Larry Scott. He made three consecutive winnings, 1967, 1968, and in 1969 when one of the most famous bodybuilders Arnold Schwarzenegger also competed.  3. Arnold Schwarzenegger First Mr. Olympia that Arnold won was...

There are many myths related to women that lift weights, and they are all probably just myths, nothing else. Many girls around the world are afraid of lifting heavy weights because they think that they will end up with big muscled arms and become less feminine. Many myths like lifting heavy weights make women bulky, it is bad for your joints and heavy weights lifting is dangerous are just some of the horror stories that are keeping too many women from benefits of resistance training. What is the real truth about women and heavy weight lifting? Lifting weights will help you to build healthier and strong body. You will be surprised that you would probably reach your fitness objectives faster than with cardio exercise alone or clean diet only. Believe me, resistance training will get you further than yoga and treadmill.  It may be intimidating at first, but if you want to get results you have to get out of your comfort zone. Try to challenge you...

In the past years, many studies have shown that supplementation with Glutamine increase protein synthesis and prevent muscle catabolism. Glutamine also enhances the immune system and glycogen storage.  What is Glutamine? Glutamine is a non-essential amino acid that can be found in our bloodstream. It is one of the most common amino acid found in our muscles and over 61% of skeletal muscle consist of Glutamine.  What are the benefits of Glutamine supplementation? Glutamine is involved in the production and regulation of HGH (human growth hormone) and it is shown that consuming glutamine can help increasing HGH levels and stimulate protein synthesis by increasing muscle cell volume.  It is also shown that glutamine enhances energy production. Glutamine has the ability to create muscle glycogen from blood glucose which increasing energy production during exercise. It also supports muscle recovery between sets of resistance trai...

Many skinny guys, mostly hard-gainers, are looking for an answer to a question how to build muscle mass. It is hard for many guys to add muscle mass on their skinny body, mostly because of genetics or probably because they don't follow right diet and training plans.  Okay, so you've been in a gym couple of times and you saw many big guys and you are starting to lose hope for gaining muscle mass. Or, you maybe never stepped into a gym and you want to learn some tips for gaining muscle mass for skinny guys like you before you start lifting. If you are one of these guys then continue to read these tips  for gaining muscle mass for skinny guys. 1. DIET  The most important thing is that you eat a right amount of healthy foods. If you are a hard-gainer you will have to eat a lot, eat every three hours. Your diet plan should consist of three big meals and at least three snacks. Those snacks won't small as you might think, it is just ...