Building Muscles

How to train and build massive triceps| big arms

Day 41 - How to get your triceps to feel like they are going to burst

I did triceps superset of push downs with dumbbell overhead extensions. As I mentioned earlier I was not feeling my strongest today. I felt great about training but just did not have the strength to do what I know I can. I decided to go light and put in a load of reps so I would get a massive burn. It worked.

I did 5 sets of triceps pushdowns with medium weights and then a superset of overhead dumbbell extensions. I did 12 reps with each exercise. I was not joking when I said how to get your triceps to feel like they are going to burst. They were.

How to train and build big shoulders| deltoids

Day 41 - How to hammer your shoulders with supersets of dumbbell shoulder presses and dumbbell bent over side raises

I decided to just do medium weights as I felt a lot weaker than normal. I decided to superset each set with bent over side raises. There I was, sun shining outside and I was giving it my everything even though I felt a bit weak.

I did 5 supersets of seated dumbbell shoulder presses with bent over side raises. With each exercise I managed 10 reps. The burn but the 4th set was amazing and I actually struggled to finish the last set.

How to train and build a great chest| big pecs

Day 41 - How to get the most from your bench press

There are some days that you will not be as strong as other days. Today was one of them. I felt fantastic as I trained early and was really excited. I did some variation weight training but really did battle when I got the very heavy part. I did less than I have done the past few times. We all go through this from time to time.

1 set light weight 15 reps
1 set medium heavy weights  8 reps
1 set very heavy 1 rep
1 set  medium weight 8 reps
1 set light medium weight 12 reps with a superset of incline dumbbell bench press medium weight. 12 reps

Lighter then usual but a great session anyway.

Food - Day 40

There is a lot of conflicting information out there on the internet about nutrition. People claim fasting for part of the day and then having all the days’ protein and carbs in one or two meals is fine. Others say the 3 square meals are right. I think that animals can teach us a lot. The animals with the lean powerful looking bodies are the grazers. They do not gorge themselves but eat a bit throughout the day. If you have balanced small meals throughout the day you will have more energy and look amazing.

7:30  protein shake with a banana. coffee
10:30  omelette with potato and leftover baked vege. Water
13:30   oats with protein powder. coffee
18:00  steak, new potato with salad and boiled eggs in it. water.
21:00  toasted steak sandwich. Coke zero
22:00  peanut butter sandwich.

My wife and mother-in-law bought some awesome steak from the market in our little town. I like steak that is not too tender but must be tasty and it certainly was. I had a brilliant main meal. 

How to train and build big legs| huge calves

Day 40 calf training at its best

Even though I have a bit of sun stroke I still wanted to make sure I did some good for my legs. Calves are a hard muscle to build so you cannot neglect them under any circumstances. You do not always have to go too heavy. You can sometimes, when the circumstances warrant it, go quite light. I trained very light for me but did the reps slowly. If you do enough reps you can get an amazing burn regardless of the weight. I did around 20+ reps per set and the burn was great.

5 sets light weights 20/25 reps per set

You can train even when you do not feel 100 percent provided you are not going to do yourself harm. Sun stroke just makes you feel tired and rough. I am so pleased I trained even thought I was not at my best.

How to train and build massive legs| quads and hamstrings

Day 40 training leg biceps and quads with one exercise

Today I took it very easy. We are having wonderful weather and I have spent as much time as I can in the sun. This is good and bad for you. You get things like vitamin D from the sun along with a great tan that makes you feel good and healthy. On the other hand you can get skin cancer if you are not careful and maybe sun stroke. I got the sun stroke feeling.

I kept the training very simple and decided not to overdo the legs.
5 sets Bulgarian split squats light weights 10 reps per set.

This exercise is a fantastic exercise for the quads, leg biceps and gluts. I was really fatigued from the training and the sun. Early night tonight.

Food - Day 39

I am often asked; “what is the most important thing you need to do for getting the most from your training”. The answer is very simple. You need to have your head in the right place. You then need to have the right kind of nutrition. Last is the lifting of the weights. I have the first and the last 100% but really battle with the food.

7:30  oats with protein powder. coffee
11:30  tuna baked potato and salad. Water
13:30   oats with protein powder. coffee
17:30  chicken, baked potato vege and salad with water.
20:00  chicken breast on toast. water
21:30  peanut butter sandwich.

Simple but right. My problem is not really the food but the quantity. I still have a problem with how much I eat. Thank goodness I am still losing fat.

How to train and killer abs| six pack

Day 39 Upper body training

I love doing crunches because I think they are easy to do yet very effective. I know a load of people that never count how many reps they do. They do abs exercises till they have an incredible abs burn.  That is a great way of doing it.

I personally like to rep count most of the time. I know because of experience when I get to 12reps the burn should be there. This does not happen with the first 2 sets but certainly from the 3rd to 5th sets. The last set should be very challenging. Today it was. 5 sets of 12 reps per set.

I like to make them a little more difficult and so I put my feet up on a bench. That puts a bit more stress on the abs.

How to train and build massive back| lats

Day 39 Upper body training

I kept my back training very simple today. After the shoulder workout that I did I was quite tired. Simple but very effective.

1 light set pull downs of 20 reps
4 sets medium weights with 12 reps per set.

Lats are rather big muscles and they can be quite challenging when you work them. You have to really focus your mind on the lat doing the work or I can assure you that you will feel it in the biceps and even the shoulders. The secret to getting a good workout is to make sure you hold the position of the arms as fixed as possible. The movement is then caused by the lats and not the biceps pulling the weight down. It is almost like a flapping motion with the arms slightly bent.

How to train and build huge shoulders| deltoids

Day 39 Upper body training

I am really enjoying the fantastic weather we are having these past few days and I believe it is here for another week or so. I'm spending every spare moment I have getting a tan. I don't think there is anything nicer then a reasonable looking body that is well tanned.

I gave my shoulders an awesome workout today. I did shoulder presses with a superset of side raises. This not only works the deltoids but I feel it very much in my traps.

I did a warm up of 15 reps light. 
4 sets of 10 reps medium weights shoulder press.
4 supersets side raises 10 reps per set.

I can't believe how tired and fantastic my shoulders felt after today’s session.