Building Muscles

How to have a great build

Day 65 a day off

Today is my day off however I decided that I would do 30 minutes on my stationary bike. The reason why I did some aerobics was because I decided to eat some cheese cake. Under normal circumstances I would eat the cheese cake on my day off and not even worry about it. I was reading Arnolds body building book and in there he said for every calorie you burn off means you can eat a calorie with no fear of any weight gain.  I was very good on my day off and did not go mad by overdoing the food.

How to develop muscles at home| big legs| Calves

Day 64 training and building balanced legs with standing calf raises

I have this new stand that I made especially for my calf raises. I have made it a bit higher than the old one so I can complete a bigger movement. I lowered myself as low as possible and then went up as high as I could. The movement range was brilliant which added something extra to my training session.

I did 5 sets, 12 reps with medium heavy weights

How to build big leg biceps at home| hamstrings

Day 64 How to develop great looking legs with deadlifts

Deadlifts has to be one to the top exercises for legs. I really enjoy doing them as they do take a lot out of you. At the end of the session I knew I had worked out well. There are times that you go through the motions but you know you have not done your best or given your all. Today I knew it was a wonderful workout.

I did 5 sets of 10 reps per set. I used medium heavy weight which was perfect.

How to develop muscle at home| big legs| quads

Day 64 How to train and build massive thighs

I am still following the upper body training so I went for some medium heavy weights for my normal squats. I always protect my back with a belt. I also use elasticised bandages on my knees. I can train with total confidence and have no fear I will do harm to my back or knees. I loved the session.  I did 5 sets or 8 reps.  It was a wonderful workout.

Training at home to build big muscle| lats

Day 63 how to train and build a broad back with lat pull downs

I love lat pull downs as they do a wonderful job for your lats if you do them right. I decided to really make each rep special. I pulled the weight down to chest level and then slowly allowed the weight to return to the start position.

What normally happens is people allow gravity to take over and the weight returns to the start position with great speed. This does not help the muscle because you are only partly training it with each rep. The negative part is when the weight returns to the start position. If you really control the negative part of the exercise it alters the results you will get.

I did 5 sets of 8 reps with medium heavy weights.

I had an awesome upper body workout today.

How to build traps at home| shrugs

Day 63 how to train and build big traps with simple shrugs at home

I have tried many ways to really work the traps and found that if I hold the weight at the top of each rep for the count of 2, I get an amazing workout. I have also found that at the bottom of each rep I flex my traps as much as possible. If you hold the shrug at the top and flex at the bottom you can get away with a fraction of the weight you would have to use to get a brilliant workout.

I did 5 sets or 12 reps medium weight.

Building muscle at home| Upper body training

Day 63 How to train and build shoulders with shoulder press

I decided to do shoulder presses today, but instead of doing them in front of the head, I did them behind the head. There are many people who feel this is totally incorrect because you will do rotor cuff (shoulder joint) damage. The people who make these claims have either heard it is a problem from someone else or have done the exercise incorrectly and injured themselves.

Any exercise you do wrong will harm you. The problem comes when you lower the weight too low behind the head especially if you are doing heavy weight. You can see from the photo you should only lower the weight to ear level and NO lower.

If you do this you will not cause any injury. I have been doing these for many years with no problem. I have a rugby injury problem in my right shoulder and doing shoulder presses behind the head has far less pain then when I do them in front. If you feel in any way scared you will injure yourself do not do them.

I did 5 sets of 8 reps per set with medium weight.

How to develop big guns at home with limited weights

Day 62 how to train and build massive biceps with normal curls

All you actually need is adjustable dumbbells. I like to use an EZ bar and do standing bicep curls. You can do them seated with back upright or you can even do incline seated bicep curls. They work like a dream. Here you can actually cheat by swinging to get the weight up but make sure on the negative you lower very slowly to get the most from the exercise. Never swing the weight up and let gravity take over on the way down to show off how much you can lift. You will get no benefit from this kind of training.

I did 5 sets standing bicep curls with medium heavy weight. Each set consisted of 8 reps.

This was a brilliant upper body training session at home.

Body building at home| big triceps

Day 62 how to train and build big arms with triceps push downs
 
I like to work to themes when I train. The theme I am following right now is focusing on the negative part of each rep I do. Some people call this type of training “doing negatives”. It is the part of the rep where you have to control the weight when gravity wants to pull it back to its lowest position.

Body builders use a spotter to help them lift a weight which is too heavy for them to lift on their own to the up position. The body builder will then slowly lower the weight against gravity so the muscle has to work very hard. It is a brilliant way to train and cause micro tears in the muscle. I do not have the luxury of a spotter so I have to do this on my own.

If you focus on the negative part of the rep you will still get a fantastic result even though the weight is not that heavy. It has been my experience that quality always out performs quantity.

I did 5 sets with 8 reps of medium heavy weight doing triceps push downs.

How to develop a big chest at home| big pecs

Day 62 - How to train and build a massive chest with normal bench press at home

I love training. I make sure I have my bottle of iced water and a good mind set to really make things happen.

What makes training at home so appealing is I can go into my own space and do not have talk to anyone. I can get totally lost in my training and get the very most out of it. I can actually feel each muscle work and this adds so much to my training.

I did a simple flat bench press. Each rep was controlled especially when I lowered the weight. I would come down slowly and then push the weight up to a flexed position. The feeling is incredible.

I did 5 sets of 8 reps with medium heavy weight.