The Muscle Mass Guide

What is PROTEIN? Proteins are long chains of amino acids, which are probably the most important nutrients that we get from our diet.  Why we need PROTEIN? We need to eat plenty of protein foods every day to keep metabolism running, our energy up and our blood levels stable. Athletes need to consume more protein than average people, especially athletes that are lifting weights. Why athletes need to consume more PROTEIN? Athletes spend more energy than the average person and they need additional nutrients to recover from intense physical activity. Protein plays a very important role in every athlete's diet, whether running sprints, swimming or lifting weights. Most famous nutrient, protein, helps repair and strengthen muscle tissue. What can happen if you eat too little protein? - Low energy and fatigue - Poor concentration - Mood swings - Trouble building muscle mass - Trouble losing weight - Low immunity How much protein athletes nee...

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...

Nobody can't deny that Bench Press is the king of all upper-body exercises and it is the best chest exercise for mass including all its variations (incline bench press, decline bench press, flat bench press). The best way to build a bigger chest is to increase and improve your bench press. Of course, it is very important to lift heavy in order to build muscle mass but it isn't as helpful if you perform the exercise with the bad form. Bench press, as one of the hardest compound movements, can be very dangerous and if you perform it with bad form can lead to injury.  Improve your bench press form Proper bench press form is very important for building your chest and also because it prevents injuries. By preventing injuries you will be able to increase your bench press power faster and develop your chest. Here are some of the most important tips you should know to improve your bench press form: - Tuck your elbows in at the bot...

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...

Biceps brachii mostly referred only as Biceps, is a two-headed muscle that is placed between shoulder and elbow. Every exercise that involves some sort of a curl has an effect on a biceps. More precisely, every exercise that involves any sort of pulling will hit your biceps. If you want to know how to get bigger biceps you must learn some tips and exercises that promote bigger and stronger biceps. TIP 1: Focus on slowing down the negative portion of the movement This is probably the best training tip for you to build bigger biceps. You need to start focusing on the negative of every rep of curls you perform. The negative portion of biceps curl is the part where you lower the bar (or dumbbells) back down from the top of the curl to your thighs.  Many lifters ignore this simple tips and that is a huge mistake. They allow the weight to drop too much quickly instead to slow down to fully hit their biceps. You should lower the barbell or dumb...