The Muscle Mass Guide

Hardgainer is a person that works out hard with weight but has a hard time putting on muscle. Hardgainer is often referred as an ectomorph. It is much easier to create a bulking diet program for someone that does not struggle to gain weight, but what about hardgainers? What diet strategies should they follow? Due to physiological and metabolic differences between ectomorphs and other two body types (mesomorph and endomorph), ectomorphs need to train and eat differently to gain muscle mass more easily.  There are three different phenotypes when it comes to body composition:     - Ectomorph is naturally skinny and has a hard time gaining muscle and weight.       - Mesomorph is naturally built and has the tendency to gain weight easily and can also lose weight fairly easy.     -  Endomorph  is naturally heavy and has an easy time gaining weight (more fat than muscle) and very hard time losin...

One of the most important things for a great V-taper is big shoulders and the main mistake that lifters make is doing the same workout over and over and many of them are neglecting one or two shoulders heads. You need to focus on all three heads, front, medial and rear shoulders because if one head of the muscle is lagging you won't build proportional good-looking shoulders. The best way to force your shoulders to grow is to mix your workouts from time to time. Don't let your muscles to adapt to the same exercises and weights over and over. Make some changes from time to time, shock your muscles.  How to get bigger shoulders: 1. A lot of heavy shoulder presses using a barbell or dumbbells (80 - 85% of 1 RM) in the first place. Don't forget to lift with a good form. 2. Do more side laterals - it is a great exercise for building up your shoulder muscles.  3. Perform upright rows with a wide grip which allows you to work the ...

Sergio Oliva is one of the greatest bodybuilders of all time, the only bodybuilder to ever beat Arnold Schwarzenegger at Olympia. Even he was known for his rivalry with Arnold, they were good friends and the Austrian Oak always respected him a lot. In one interview after Sergio's death Arnold said: " Sergio Oliva was one of the greatest bodybuilders of all time and a true friend. A fierce competitor with a big personality - one of a kind " 'The Myth'  as people often call Sergio Oliva, is still well known for the incredible size and perfect definition he had. Sergio had the biggest arms among all famous bodybuilders of that time. As a huge fan of Old-School Bodybuilding, I recently got a very old bodybuilding magazine in which I found his old photos and arms workout. Sergio loved doing supersets on arms days and he recommended them to all lifters that didn't try doing biceps and triceps supersets. He favored supersets...

Protein supplement, especially whey protein, has many benefits for all gym goers that want to build lean muscle mass and burn fat. Whey is a milk-based protein which has the highest biological value among all proteins.  When it comes to building lean muscle there is nothing more important than getting the right amount of protein. Every lifter knows about the importance of high-protein diet and about the role protein plays in muscle building. In order to gain muscle mass, you need to consume more protein than you break down during the workout. That makes whey protein one of the best and fastest sources of protein to include in a post-workout meal. The reason why whey protein is so popular as the post-workout meal is that it has a higher amino acid content and is the most easily absorbed by the body compared to other protein-rich sources. BENEFITS OF WHEY PROTEIN: 1. Great source of high-quality protein  It is a ...

When it comes to muscle growth there are three main criteria that must be met: eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles. It is possible to meet these criteria without taking supplements, so you must know that you don't have to buy any of them. Still, some of those supplements may help you gain muscle mass faster and easier.  You must know one thing before you buy any dietary supplement -  the vast majority of supplements do absolutely nothing.  That said, not all muscle building supplements are worthless. There are some of them that are scientifically proven to help you build muscle. Of course, they can't change proper diet and training and can't give you results as fast as anabolic steroids, but they are still worth buying if you want to gain muscle mass. In this article, I will mention only muscle building sup...