Building Muscles

How to train and build big legs| quads

Day 33 - Bulgarian split squats for building massive muscle

I had a networking meeting in the morning so my day was a bit messed up. I had a few clients to work with and it was quite late when I did my training. To help with losing weight, I have been trying to train on an empty stomach.  First thing in the morning is by far the best. You have had a full nights sleep and then you train. It is best to wait an hour after your training and have your first meal of the day. This is what I did last night in my training;-

I kept is very simple and did Bulgarian split squats.

5 sets of 8 reps light dumbbells

Even though the weight is not heavy it still is a fantastic exercise.

Food - Day 32

7:00  coffee
7:30  oats and protein powder
8:00  water and coffee
11:30  oats and protein powder
11:00  water
13:30  eggs on maize meal porridge
14:00  coffee
17:00  chicken baked potato with salad
17.30  water and coffee
20:00  oats and protein powder
22:00   2 slices toast

I am getting better by the day. I think my quantities are a bit too big still. I know I have said this before but if you put in more then you use you get fat. If you put in less you will lose weight.

How to train and build killer abs| leg raises

Day 32 - How to get a six pack with weighted leg raises

Doing weighted leg raises puts less stress on the lower back than sit ups, but does so much more for the abs. You add more resistance to the abs by just lowering the weight you use further behind your head as you lay on the floor.

I did the following:-

5 sets 12 reps weight at about 45 degrees

I got quite a burn from the training.

How to train and build a huge back/lats

Day 32 - Seated Lat pull downs

I kept it really simple and followed on from the amazing shoulder workout. Even having a few minutes extra rest my shoulders felt toast so I did not want to overdo the back. That can happen the next time. I did the following

1 set light weight 15 reps
4 sets medium heavy weights 8 reps

The way my shoulders felt when I finished and amazing session seemed to rub off on my lats. They felt really well worked.

How to train and build big shoulders| deltoids

Day 32. Seated shoulder press for great looking shoulders

I really had to get myself up for today’s training. There will be times that you just don't feel in the mood for training. It is so easy to skip the session and plan to do more tomorrow. The problem is tomorrow never comes.

I gave myself a time that I would train as late as possible. I then got up at the last minute and made my way to the gym with the silly thought of "what am I doing this for". It would have been a lot easier to just sit and watch TV. I sat down on the bench and got my mind set on the shoulder presses I was going to do. I used very light weights and did many reps at quite a speed. Much faster then I normally do them. I did not count how many I did but can assure you it was close to 30 reps. I just kept going till it hurt. (muscle burn). It is amazing how your mood can change when you take action. From here it was all systems go.

I did the following:-

1 set till the shoulders had max burn.(+-30 reps)
1 set medium heavy weights 8 reps + superset light weight 12 reps side raises
1 set very heavy weights 3 reps + superset light weight 12 reps side raises
1 set medium heavy weights 8 reps + superset light weight 12 reps side raises
1 set light medium reps 12 reps + superset light weight 12 reps side raises

What a session. Sometimes when you think you do not want to do something but you make the effort  you could have one of the best trainings ever. I think that happened today.

Food - Day 31

Food Day 31

6:30  coffee
7:00  oats and protein powder
8:00  water and coffee
10:30  oats and protein powder
11:00  coffee
13:00  eggs on toast with water
14:30  coffee
16:45  chicken and roast vege with salad
17.45  water and coffee
19:45  chicken and potato
21:00  small oats

Once again no coke zero. I guess it is quite easy when you just do not buy it. I am sure it would be a lot harder if I had some in the fridge or cupboard. I have learned over the years that it is not worth tempting yourself as it is too easy to fail. A good example is - if you give up smoking never carry around a packet of cigarettes just to prove you can quit. If you keep them out of sight and make it hard to get hold of them then you will stand a much better chance of winning. I think it is the same with certain types of food and drink.

How to train and build massive arms| killer biceps

In order to get big guns you need to make sure you do not over train this muscle. Biceps are not that big. They only make up a 1/3rd of the arm size. In theory you should only train them less than half what you would do for your triceps. You will find that almost no one would train this way. You can give them a really good workout on your biceps training day but make sure you only train them once or at most twice a week. Muscles require minimum of 48hours rest so they can repair and build before you work them again.  I had a fantastic work out today. This is what I did for biceps:-

1 set light weights 16 reps
1 set medium heavy weights 8 reps
1 set very heavy weights 6 reps
1 set medium heavy weights 8 reps
1 set light medium weights 12 reps.

When those guns stand out that is a great feeling. Once you have experienced growth in a muscle you will want to keep working it.

How to train and build big arms| triceps

I think that nothing is nicer then impressive arms. When you see a man with big arms you automatically associate that with strength and well being. When you own those arms you personally experience a sense of strength and well being. I can tell you when you have a great workout and the blood is pumping in the muscle you feel amazing. When you give it everything, the triceps will feel like they are going to burst and that is when you know you have had a killer workout.
This is what my killer workout consisted of today:-

1 set light weights 16 reps
1 set medium heavy weights 8 reps
1 set very heavy weights 4 reps
1 set medium heavy weights 8 reps
1 set light medium weights 12 reps.

I trained in my normal T shirt and I can assure you my triceps felt like they were going to tear the sleeve to fit.  If only the arms did not go back to almost normal an hour or so after training.

How to Train and Build a Huge Chest with Extra Resistance

 

You can see in my video how chains added to your bar can make a big difference to your training. In order to build a huge chest you need to be prepared to do a little extra with your training session. Using the chains does just that. I did some variation training with my chest bench presses.
This was the sets and reps:-

1 set light weight 15 reps
1 set medium heavy weights 8 reps
1 set heavy as possible 3 reps
1 set medium heavy weights 8 reps
1 set light medium weights 12 reps

That was a great workout that gave me every thing I wanted from a workout.

Food - Day 30

Food Day 30

6:30  Coffee
7:00  coffee and water.
7:30  oats and protein powder
9:30   coffee and water
10:45  water, oats and protein powder
11:30   water
13:00  chicken, roast carrots, potato and peas
13:45  large lemsip for colds
14:15  coffee
15:00  water
16:00  chicken, roast carrot, and banana
16:30  coffee
19:00  oats and protein powder
19:30  water
21:15  toast and avocado pear

For the first time in a long while no coke zero. For me that is a huge win. I had a lot more water and the main thing I want to do now is cut back to 2 cups of coffee a day. I am not in a rush and if it takes a few weeks that is fine.  The thing about getting good results is not about putting yourself under so much pressure that it becomes uncomfortable and you stop enjoying what you are doing.