Monday, 29 August 2016

MMB Reduction and Lean Muscle

Muscle Mass Brothers Reduction and Building Lean Muscle

The main aim of any bodybuilder is to create sculpture out of your own body. The muscle development is hard and long process, but with right training programme, diet and great motivation anything is possible. Muscle Mass Brothers one of the first reasons or purposes was to engage with people to teach/learn about muscle development as well as motivating in pursuit of own goals and dreams. Our aim is to build muscle, be strong and to teach others about achieving similar goals. Developing muscles is part of any competitive sport whether it is bodybuilding, martial arts, football or any other physically active type of sport.

How do we begin? The planning and right diet.

Beginning with basics is what makes the difference. Firstly the right diet is a key which cannot be ignored. Like we mentioned before gym/training is only 30% and 70% is what we eat. Planning ahead with what we will be consuming is a must, the most basic level of reaching body targets and goals. Check our blog about calculating macro and micro elements of your diet or contact Muscle Mass Brothers for diet aimed at your own needs and targeting your goals. After covering the diet remember to plan with your shopping and food prep to make it easier for yourself and stress free.

There are various choices of diets and which one is the right one? Well that is the question you would have to ask yourself. Muscle Mass Brothers two most successful diets tested and most successful are the balanced diet with reduction of calories over a time adjusting to our own body needs or low carb keto diet. We have covered keto diet before just follow the link to the post.

The diet depends on your body type, needs, and goals. In this blog post we will cover reduction and aspects of creating clean and lean muscles. Reduction is quite hard path but it's a must if you want to create great looking muscles. By just gaining weight and muscle mass you will not achieve your best form.

 Looking at Andrzej photo we can confirm that reduction is a key of developing you body and lean muscles. Of course it does not mean you will forever be cutting down. When you reach your desired reduction weight and look of muscles there is another stage which is bulking up that allows your body to gain muscles as well as weight. However the key of gaining is to keep growth as clean as possible. The aim would be to grow muscle mass not body fat which would destroy whole cutting down work. the gaining of muscle mass will be covered soon in our future post looking at Alex who is finishing his bulking up period.

Covering 70% of basics the diet we should look at what is mostly enjoyable and we don't mean a cheat meal but the training! Of course we will cover cheat meal in future blog too...

The thing we enjoy most... The training!
'No Pain no Gain!'

Training in the gym is another step or the rest of 30% of basics which needs to be covered to reach our bodybuilding dreams and transformations. Like with the diet the plan of training is really important to develop successfully. We will focus on reduction and shredding fat for lean muscles as a base for our next step which would be gaining muscle mass. Let's focus on planning training for reduction. The gym gives us limitless options of shredding down via cardio workouts, weights and intervals. Not mentioning how many different kind of exercises there is and still been developed by many sport people to achieve best results. Muscle Mass Brothers are split between each field.


There are many ways of reducing body weight and shredding to leaner muscle. We will cover one of the tested and successful paths. Taking example from Andrzej's training plan who uses lighter weight but doing more reps, Filip has also followed similar path of working with lighter weight and building up reps numbers adding explosiveness to it, sounds a bit like interval training with weights. How it works? Well it is pretty simple but don't confuse with easy to do, we promise your muscle will hurt and burn you even after lighter weights. As an example we can take chest exercises. For the start we take really light weights to warm up beginning with around 20-25 reps. The key is to stick to reps and do not stop until you reach the count. The adjusting of weight is also important we are not going heavy weight but with each set we shall increase weight slightly to create more resistance and to work those muscles to great shredding effect. Let's say we add a bit of weight but still do at least 20 reps on the second set and on the 3rd set we continue adding weight and slightly decrease the reps to 15 per set. Make sure your muscle begin to burn that is the pain we want to feel when working with lighter weight it means your muscles are working. Similar pattern we follow for each exercise we do, sounds really simple. Trust us it is really effective and will definitely keep you sweating and defining you muscles.

Of course there are more ways of training when at the stage of reduction, but it has been reaching our reduction goals pretty well so far that is why we decided to talk about it.


The interval training is great for reduction increasing insensitivity as well as your heart rate in quick burst with short breaks in between. Intervals are great for increasing metabolism which would greatly help with reduction period. There are countless ways of doing intervals in the gym either by yourself or in the classes at your local gyms. The choice is yours, Filip one of our MMB members decided to do his intervals as Muay Thai classes. Most of martial art classes are great interval workouts as well as cardio. We will always mix sections of training together as our bodies need changes for better development.  

On the other hand if we rather exercise solo there is plenty of equipment in most of the gyms which will allow you to do great interval workout. The example of equipment you could consider using would be TRX ropes, Sprints, Lunges, Jumps, Skipping Rope and much more. Anything with high intensity for short period of times with short breaks will work great as interval workout.

Depends what we like more but any option is great or mix of few of them. Depending on how much time and days in a week you spend in the gym. Also we can't forget to stretch before exercising as this will not only improve our movement but also muscle definition. Stretching will be discussed in future posts please check our social platforms for updates.


Lastly but not least we will discuss importance of cardio. Cardio exercise will improve condition of your heart. Your heart is a muscle just like any other and in order for it to become strong it must be worked. If you fail to work it, it will weaken over time and this can cause a variety of negative health effects. By getting the heart pumping at a faster rate on a regular basis you will keep it in shape and healthy. Cardio exercise like steady jog or running with about 135-150 heart beat is an optimal level to burn fat which has to be done for at least 30 minutes. Another reason to perform cardio is for its effects on the metabolism. Along with speeding up your heart rate, cardiovascular exercise also increases the rate of various other processes in the body, also known as your metabolism. Remember that sprints will definitely help your metabolism too, so you can try run at steady pace and sprint every few minutes but try to do it for at least 30 minutes.

We will continue expanding our blog and focusing on more aspects of training and diets. We will focus more on each area of exercising as our team members are on different training systems and at different levels. Filip is on reduction for at least 2 more months, Alex is beginning his reduction after bulking up, Andrzej is beginning to test different diets and training for better muscle definition and some muscle growth, Daniel has been on reduction for few weeks already too.

#MuscleMassBrothers #Cardio #Interval #Diet #Reduction #MMB

Thursday, 7 July 2016

World Power Expo and Show Summary

 Muscle Mass Brothers at World Power

World Power Expo and Show

World Power is the leading new Show & Expo for fitness enthusiasts from across London and around the world. Taking place over 2 action packed days, World Power features a large exhibition for both trade and consumer attendees. Alongside the Expo are an extensive number of Show Floors providing world-class entertainment from a huge array of celebrity attendees, professional athletes and industry experts. 

From the seeing the next Arnold Schwarzenegger at the UKBFF’s English Grand Prix to trying out a bit of Parkour yourself for the first time, this event is ideal for anyone who’s even remotely interested in the more active side of life.

'Ever seen Ultimate Strongman on TV? Watch the kickboxing at the Olympics in 2012? Ever want to meet celebrities like “Mr Olympia” Ronnie Coleman and master of motivation Frank Medrano?'


Excel in London as expected has been a great place to organise World Power. The venue is awesome many people has come by to watch Shows, Expos and competitions, although there were not as many people compared to Birmingham. London been capital of United Kingdom does attract many sport passionates from many areas and Excel has risen to the standards of welcoming visitors to the event. The atmosphere has been just awesome with so many positively motivated people whether they would be professionals or just beginning their sport journeys, World Power in London Excel has been destination for anyone on Saturday and Sunday who has at least minimal interest in gym and bodybuilding of any kind.

The venue has been a good destination a great place to put bodybuilding, fitness, bikini, muscle physique competitions as well as martial arts and amazing strongmen. The photos has been uploaded and show the greatness of competing on stage with really competitive individuals at very high level. The UKBFF organisation has shown the variation of categories as well as introducing new mens physique category to the show for the first time making a history in Excel London.

Expo - The expo has been much on smaller scale compared to Birmingham Body Power Expo although there were few places worth looking into. Not only big brands had a chance to shine but the local smaller brands like Gym's Kitchen has played part in World Power Expo.


The main focus of World Power event has been the shows. Beginning from Strongmen to martial arts and UKBFF competitions. Let's talk about stongmen's first, as this was really energetic and exciting part of the show.

 On the other hand there were Muay Thai competition which has been placed in the middle of the World Power expo + show floor. The fighting sports like the martial art of Muay Thai has been greatly admired by the attendees. Some blood and sweat between walking by to different booths has brought some extra adrenaline making everyone pumped up. The greatness of martial arts is that even people not interested in fighting had stopped to watch and gain a bit more interest of what was going on. Such event in our opinion is a great start for any athlete and it was an extra enjoyment for some of MMB members too.

The UKMF is responsible for the expansion of Muaythai throughout the United Kingdom through supporting youth interest and athletes to learn the skills, assisting in the pursuit of excellence in the game, etc. The UKMF’s primary objective is maintaining and promoting excellence in the Muaythai art – as a form of cultural art, self-defense and popular ring sport.


"This is one of the UK’s main and most prestigious bodybuilding tournaments and will be showcasing the very greatest in UK bodybuilding talent today. Categories include Classic, Fitness, Physique and Bikini."

The exhibition, accessible to all, amateurs as well as pros, has featured over 50 live shows and competitions linked to: fitness, bodybuilding, power training, martial arts and healthy living. The selection of the professional shows and competitions include, amongst others: the UKBFF English Grand Prix (Bodybuilding), the UK Strongest Man 2015, the WBA European Breaking Championships, the Sumo Wrestling Tournament, UK’s Next Top Fitness Model, CrossFit challenges, the British Council Stick Fighting Southern Open Championships, Parkour and Capoeira demonstrations, celebrity and athlete presentations, plus many, many more.

World-class exhibition organisers, International Research Networks and Oliver Kinross, have teamed up with the biggest federations and sports associations such as UK Bodybuilding and Fitness Federation (UKBFF), UK Muaythai Federation, World Breaking Association (USBAWBA), British Council for Chinese Martial Arts (BCCMA), Parkour UK, and many more, to offer an unprecedented journey into the fitness world.
(source from prweb blog)

Ewelina Skorczyk:


Our friend who we Muscle Mass Brothers gladly support had great performance with amazing figure. Although she did not get to be in the final three we were happy to be there watching the show. We wish Ewelina best of luck in future competition and for sure MMB will be supporting on her journey. The competition has been really close and strong, we were surprised how humble Ewelina was appreciating other participants. We would agree with Ewelina that the other girls have performed really well too with awesome figure. The show has sparkled extra motivation into the audience and all MMB members. Ewelina is part of really strong team called Showgirl with quite few more girls participating in other categories. Of course all photos can be seen in our gallery page.

Support Ewelina on Facebook and Instagramewelina_bikini_fitness

Muscle Mass Brothers will try to arrange an interview with Ewelina about her diet, training and future plans! 

Bodybuilder - Ronnie Coleman

We had chance to meet - Ronnie Coleman the 8 times Mr. Olympia winner.

Ronnie was born Ronald Dean Coleman on May 13, 1964 in Monroe, Louisiana. His height is 5 feet 11 inches, and he currently lives in Arlington, Texas. He graduated from Grambling State College in Louisiana, with a degree in accounting. He lives in Arlington, Texas and works as a police officer. He has been a police officer since 1989.

He was introduced into competition bodybuilding by Brian Dobson, the owner of Arlington's Metro Flex Gym. His first bodybuilding contest was in April 1990, at the Mr. Texas. He won first heavyweight and overall. His contest weight is around 229 pounds, while his offseason weight hovers around 250. He met his girlfriend Vickie Gates, an IFBB pro bodybuilder, in 1992 at a GNC store.

 Alex (MMB) with Ronnie Coleman after his seminar, following his motivational icon of bodybuilding.  

Filip (MMB) with Ronnie Coleman, great to meet such amazing and legendary person.

#MMB #MuscleMassBrothers #WorldPower #Show #Expo #Bodybuilding

Tuesday, 28 June 2016

World Power Expo + Show at Excel London

Muscle Mass Brothers will be joining World Power Expo at Excel in London. 


We are going to support our friend Ewelina Skorczyk from Showgirl Fitness team. Also MMB are looking forward to seeing expo and rest of the shows which will be happening over the weekend. The planning arrival time will be around 10:00 am on Saturday to Excel in London where the show will be held. There will be professional bodybuilders, strongmens, martial art athletes and many more to see and talk to if the opportunity arises. We suggest to book your tickets for the great London World Power expo for Saturday, Sunday or the whole weekend, do not miss a chance of meeting great people who are motivated by sport, dedicated and passionate about their goals. 

Showgirl Ewelina Skorczyk - UKBFF Bikini Competitor

Support our friend who will take part in UKBFF competition on Saturday at World Power Show + Expo. Support Ewelina with Muscle Mass Brothers on Saturday at London Excel! 

- Top 5 Ukbff Ultimate Beginners 2015
- 2nd place Ukbff Midlands Championships 2015
- 2nd place Sugar Classic 2
- Member of ShowgirFitness Team since August 2014

Follow Ewelina  and her team!

What is World Power Show & Expo?

World Power is the leading new Show & Expo for fitness enthusiasts from across London and around the world. Taking place over 2 action packed days, World Power features a large exhibition for both trade and consumer attendees. Alongside the Expo are an extensive number of Show Floors providing world-class entertainment from a huge array of celebrity attendees, professional athletes and industry experts.

Where and when will the Show and Expo happen? 

Address: ExCeL London, One Western Gateway, Royal Victoria Dock, London E16 1XL

Closest Stations: Custom House (Excel West Entrance) at DLR

Event Tickets

TICKET TYPE                  PRICE £
Standard Pass Saturday   £35.00     
Standard Pass Sunday      £35.00   
Standard Weekend Pass   £59.00   
VIP Saturday                      £58.00   
VIP Sunday                         £58.00  
VIP Weekend Pass             £99.00  
Ultra VIP Pass                    £300.00

Check for details of events and shows each day! (Click on the banner)

Get tickets from official site:

Follow World Power for updates:

#MuscleMassBrothers #MMB #WorldPower #Expo #Show #Showgirl #EwelinaSkorczyk #Bodybuilding

Sunday, 26 June 2016

#MMB Meeting Kickboxing Champion


GMMA Training Muay Thai
 Muscle Mass Brothers has finally got a chance to spend some time with Krystian Ozog - World Champion in middleweight at BIKMA (British and International Kickboxing and Martial Association).

After a great Muay Thai training Filip had a chance to go for a after training lunch with Krystian and his wife. Really lovely couple, enjoyable Mexican atmosphere has created a relaxed mood with some tasty burritos, guacamole and tacos.

GMMA Academy where Krystian is an
instructor, is Filip's favorite place of martial arts training. Gurumuay is mix of Muay Thai and Thai Boxing making it really different to other fighting gyms. The diversity of martial arts, fitness, strength and conditioning training makes Gurumay training with Krystian very desirable place to train at Shephard's Bush - Fitness First gym.

How does GMMA describes themselves:

"GMMA Academy is a Martial arts community that incorporates Gukwoone mixed martial arts members and GuruMuayThai,traditional Thaiboxing practitioners."

Check GMMA Facebook page. Click Here.

Training with GMMA and Krystian:

Gurumuay Thai Graduation
From Filip's MMB experience here is the view of GMMA and Krystian coaching. Martial arts has always been part of Filip's training and passion. Starting from wrestling in young age, moved to Shotokan Karate, followed by Kickboxing inspired by Krystian 7 years ago and finally Gurumay (Muay Thai and Thai Boxing) also following Krystian where he is an instructor now with many fights semi-professional and professional fighting for a Kickboxing belt and displaying his skills at O2 indigo arena organised by Muay Thai GP. Filip transformation perhaps begun in the gym with the creation of Muscle Mass Brothers last year, yet another part of his sport life is martial arts with GMMA. The fitness side of training is a great way for people reducing body mass and cutting on fat, yet creating lean muscle as well as improving stamina. The fitness part of martial arts is not the only positive element. The learnings of martial arts boost your confidence and allows to learn more about self defense (obviosly we do not train to hit other people on the streets). There is also spiritual side of Gurumay which comes from Muay Thai where we include meditation in the tanning to keep our mind clear relaxing after the training and concentrating on our goals and successes. There are many key elements where martial arts can improve our life drastically that is why Filip is so passionate about it.

GMMA Academy:

Guru Muay Thai Logo
Guru Muay Thai (GMMA Academy) is built from few different schools of martial arts spread across west London (Croydon, Southall, Shephards Bush). The GMMA Academy consists of: GUKWOONE & GURUMUAYTHAI. The focus is spread between younger and older passionate fighters. 

What is Gukwoone:
Gukwoone is a new martial art system that incorporates techniques from Taekwondo,Muay Thai,Ju Jitsu and Kabudo (weapons). The overall ultimate objective of learning Gukwoone is to Cultivate a disciplined mind, body and spirit.Classes open for all levels of fitness,no martial arts experience required! Children welcome from 3 years old.

What is Gurumuay:
Athletically the classes cover many aspects of fitness including cardio and strength through high intensity training, just as much as lower intensity exercise and building strength.You do all of this while also learning how to defend yourself in a real life situation incase you have to. The nature of the class and sport of Muay Thai also lets you learn to move in ways you thought you could not, or wanted to learn to.

This can be achieved through the punches kicks and other techniques you learn but also general good body movement, balance and flexibility that is practiced in class.
However, if your looking to go further into the sport such as competing, GuruMuayThai has a very good team and history behind it and will give you the support to reach that point. Other than becoming healthier through the physical side of Muay Thai, you can also reach a strong confident and peaceful state of mind. By becoming capable of doing new things and learning what you are not able to do you can become more confident in yourself, and use what you learn about yourself to help you in life outside of class.

There have been many fights where UK GMMA has been part of, including the o2 Muay Thai Grand Prix 2 where Krystian had his professional fight. Check here for the video (Click here).

Also GMMA has aschool in Malaysia and Australia with amazing fighters and old school training facilities, London team has been training in Malaysia check GMMA blog post here

Muscle Mass Brothers are planning to get an interview from Krystian to find out more about GMMA and his fighting future. 

#MuscleMassBrothers #GMMA #KrystianOzog #MuayThai

Sunday, 22 May 2016

Muscle Mass Brothers at BodyPower Expo

BodyPower event with MMB

Birmingham BodyPower Expo on 13th May - 15th May 2016.

 The journey to Birmingham from London begin on Saturday with most MMB members excluding Alex who had to study and finish his university work. 

 Although we missed one member the experience had been awesome. 
The train journey has been fun as we couldn't wait until we arrive at Birmingham to leave our baggage at hotel and head towards NEC where BodyPower Expo has been organised. Going out for a great journey with bunch of friends who you train with and share similar passion is an awesome experience. 

Muscle Mass Brothers Saturday:

On the first day at BodyPower Expo at NEC we were surprised by how many people actually attended the event even more compared to last year. It is great to see how the liking for gym, bodybuilding and sport is growing. Been around so many professionals and people passionate about the sport had been tremendous. We could feel the atmosphere even before entering through the gates. After been stapled we could see enourmous crowds and banners of many different supplements, bodybuilding team, clothing and few other well known companies. 

The queue to see great bodybuilders like Rich Piana has been endless. There is so many people interested into bodybuilding and gym hence such amazing atmosphere.  5% has been known brand of Rich Piana for some time now, Muscle Mass Brothers hope to be so successful as most of the professionals we met at the Expo.

Definitely supplement companies had a great time too. Here is a USN stand with people crowding around. There were few competitions, freebies and talks which attracted large number of fans. Check USN website to see their supplements and apparel. 

 Trec Nutrition & Wear and some of professionals Muscle Mass Brothers wanted to meet has been also greatly occupied by huge crowds. We had a chance to win a competition and got some really nice t-shirts. 

We had a great opportunity to meet MichaƂ Karmowski (born: 28 January 1979) – Polish bodybuilder, multimedalist in Polish championships in bodybudilding, Europe bodybulding vice champion, 5. in the world and Polish national team member in bodybuilding.

MMB & Michal Karmowski Trec Team
MMB Filip Trec
MMB Lukas Trec
MMB Daniel Trec
 It is always motivational to meet people who inspire you. Whether it is gym, bodybuilding, martial arts or any other sport. Meeting Miachal Karmowski from Trec Team had been a awesome experiacance hope to see him again at BodyPower Expos in future. 

The day had been great with a lot to see and time just flying away. The event like BodyPower Expo is an event that can't be missed if you into bodybuilding, gym, fitness and any other body related sports. Muscle Mass Brothers were astonished that the food served at the Expo had been purely concentrated no healthy and nutrition meals. There were no unhealthy snacks or fast food which makes such event an awesome place to be to learn and share own knowledge. Did not matter what kind of diet you had there was everything and anything suitable for any kind of diet. 

MMB enjoying healthy meal during BodyPower Expo. Each member could match meal to their own diet. Whether it was for muscle mass gaining or fat reduction we could enjoy a tasty and yet suitable meal. 

Muscle Mass Brothers with Robert Burneika 

MMB & Robert Burneika
MMB Daniel & Burneika
MMB Lukas & Burneika
MMB Andrzej & Burneika
 Robert Burneika a bodybuilder born in Lithuania. Great bodybuilder with huge Biceps as seen on the photos. He is a bodybuilder who participated in many bodybuilding professional competitions. Robert Burneika may  be yet another athlete inspiration for many people who is a very successful bodybuilder greatly sculptured. 

Robert Burneika websites:

Muscle Mass Brothers with Expo female athletes 

MMB Filip & Alysia Magen
Muscle Mass Brothers Expo Lukas
MMB Andrzej with Alysia Magen
Muscle Mass Brothers Expo Daniel
MMB Lukas with Alysia Magen
Muscle Mass Brothers Expo Filip
MMB Daniel with Alysia Magen
 Meeting womens who are interested into gym and bodybuilding is one of the best experiences we had at Expo. Females can be fit at the gym and passionate about bodybuilding. We most definitely enjoyed meeting them at BodyPower as they share similar goals and focus on improving health, looks and muscles gained in the gym. Lifting can be both for male and females it is only your mind that is stopping you. Stay motivated and never give up in reaching your goals. 

Thanks to Ultralife girls.

Thanks to Alysia Magen and check her Instsgram

BodyPower Expo attractions 

There were numerous attractions going on throughout the 3 days. From Bodubuiling show to MMA and Strongmen competition. 

Big Ramy
BodyPower Fitness
Bodypower Winner
Martial Arts
Female Powerlifting
Gym at Expo

The shows, competitions and other attractions were countless and we were not able to attend most of them, yet we really enjoyed BodyPower Expo at Birmingham. The shows like Strongmen competition had been exciting to watch the huge guys carrying heavy weights. Also the martial arts and MMA octagon section was really amazing to see as some of Muscle Mass Brothers are part of Martial Art gyms or just like to watch the sport. We could see some famous athletes like Big Ramy. Furthermore we watched females on stage who looked amazing. Bodybuilding has been the main focus of the expo and of course the gym.  

Muscle Mass Brothers had to buy some amazing t-shirts and much more as the clothes looked awesome.

 This is only small part of what we got for ourselves but definitely it was worth going to Birmingham for BodyPower Expo and meeting professional and passionate people who attended the event. 

#MuscleMassBrothers #MMB #BodyPower #Expo #Bodybuilding #Birmingham