The Muscle Mass Guide

Can we build muscle with a bodyweight exercise like push-up? Are the weights and machines the only way to build muscle mass?  There are many different opinions about this question, calisthenics fans swear that bodyweight exercises are very effective at muscle building while gym rats claim that without a barbell, dumbbell, and weights it is very hard to gain even two pounds of muscle mass. Push-ups are probably the oldest exercise that people ever performed and the primary muscles that they work are the chest, shoulders, and triceps. Training these muscle groups is great for developing upper body strength and they also develop your core strength and help with balance which is very necessary for many athletes. But are push-ups effective at muscle building? Many bodyweight exercises like pull ups/chin ups, dips and also push-ups are one of the best exercises if you are looking to gain muscle mass. The problem is that you need to give your...

Anthony Joshua, 26-year old and the very gifted boxer is one of those very rare talents that comes along once in a generation. He has set himself apart from other boxers by making himself one of the strongest and fastest boxers ever.  When you look at the physique of this talented boxer you can see that he has very aesthetically pleasing and muscular body. That is a result of his clean diet and hard training.  Even he really looks like a professional bodybuilder, his training differs a lot from training routines of IFBB pros. Anthony Joshua says that much of his work relies on bodyweight resistance training. He also employs many exercises that hit multiple muscle groups. As a boxer who aim to gain more strength and explosiveness, he doesn't waste his time on isolation exercises. Joshua combines bodyweight resistance workouts with compound movements using a barbell such as squats. His secret, as he says, is to always be very co...

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...

There are a lot of Workout Programs for all people that want to Gain Muscle Mass . Some of them are split routines (for example, Monday – Chest and Triceps, Tuesday – Back and Biceps, Thursday – Shoulders, Friday – Legs and Calves), and some training programs are full-body workout routines. Some bodybuilders prefer a high number of reps for better muscle pump to stimulate growth and others like to train with lower rep range (for example 6-8 reps per set). All of these programs will give you some results and you have to decide which program will fit you most. Adapt your workout program to you. If you are a very busy man then you probably have time for only two training days for a week and you don’t have to quit training because of that, try adapting your workout program to your free time and train two times a week.  By following the right workout routine, you can gain muscle even if you train just two or three times for a week. Also, ea...