Building Muscles

How to train and build big guns| biceps

Day 27

Biceps are the easiest muscle to develop if you do not overtrain them. All curling exercises are brilliant for them.

I believe in standing bicep curls with an EZ bar. I never do them with a straight bar as I find it puts too much stress on my elbows and the ligaments that rundown on the bone from the elbow to the wrist. I will from time to time train with dumbbells because you can adjust the weight to suit what you want without putting any pressure on joints etc. I did 5 sets 12 reps medium weight.

How to train and build killer triceps

Day 27

I have said this before but it is worth saying again. Triceps make up 2/3rds of you arm size. If you neglect them you can never have impressive arms. To train and build massive arms you have to train your triceps well. I think almost all the triceps exercises are good but you have to work out for yourself which ones you believe to be the best for you. Never worry what others say.

I like triceps push downs. I have always done them as I find they give me the pump and burn I want from my training. With this cold I am being cautious so did 5 sets 12 reps medium weights. This is not going to do much for building size as I need to go heavier but it will certainly help to maintain what I have.

How to train and build a big chest| bench press

Day 27

I am still suffering with a cold so I did not want to do anything that will cause more problems. I did simple flat bench press. They are one of the best exercises for your overall chest. They definitely help you to build a big chest.

I did 5 sets of 12 reps of medium weight. You will note that I always stick to around 8-12 reps medium/heavy weights when I want to build muscle. 12+ reps of light /medium weight is more for conditioning.

Food - Day 26

Food Day 26

7:00  coffee
7:15  oats and protein powder
8:30  water and coffee
10:00  protein shake with banana
11:30  coke zero
12:00  coffee,  lemsip flu medicine
13:00  oats and protein powder
13:30  water and coffee
15:00  coke zero, lemsip flu medicine
16:30  chicken with roast veg and salad
17:00  coke zero
19:30  toasted chicken and salad sandwich
20:00  coke zero, lemsip flu medicine
21:30  protein shake

I ate quite well today. I am suffering with a cold so I really do not feel fantastic.  Tomorrow will be a new day with its own challenges and I am sure I will feel fantastic .

How to train and build huge legs| Calves

How to build killer calves at home - Day 26

There are no shortcuts to building massive calves. They will take time. You have to keep going even if you feel very little is happening. I don't have machines to do all the different kinds of exercises you can do so I stick to a simple exercise - standing calf raises. You can use dumbbells and do them one leg at a time or you can do them with a barbell and do both calves.

I did 5 sets of 15 reps. You will see I do more reps for calves then I do for most other muscles. The reason is they work so much in our daily activities that we will have to give them a bit extra when we train them. Try to go as heavy as possible.

How to train and build big legs| hamstrings

How to build great looking legs at home - Day 26

Training at home can be very rewarding. You need to do the exercise properly and you must remember that you will be on your own so there is no gym instructors to tell you if you are going wrong. That is why I think it is much more important to train lighter and get your form perfect than to go heavy and train incorrectly.

I did 5 sets of 10 reps dead lifts. This is an amazing exercise and helps the whole body to grow. The reason is they cause the body to release growth hormones when you do them. The reason for this is because you have to use several muscles in order to do the exercise.

How to train and build massive legs| Quads

How to build big legs at home - Day 26

You can build some impressive legs training at home. I know that a gym offers loads of equipment like squat racks and leg press machines but you can get great results with justa pair of dumbbells. The important thing about buying dumbbells is to get ones that you can adjust the weight on.

I did squats with dumbbells. 5 sets of 10 reps.

The method is simple. You hold the weights by your sides and you squat down till your thighs are parallel with the floor, then you return to the standing position. You might have to use hand straps if you are going very heavy. That is the biggest draw back doing dumbbell squats is the amount you are able to hold in your hands. I am fine right now as I have a cold so I am training light.

Food - Day 25

Food Day 25 

7:30   coffee
8:30   protein shake
9:00  water and coffee
11:00   toasted chicken salad sandwich
11:30  coke zero
14:00  oats and protein
14:30  coffee and water
15:30  coke zero
17:30  pork chops, potato and roast vege
18:00  coke zero
19:30  water and coffee
21:00  protein shake

It was a reasonable day. I am finally getting to the stage where I am controlling the amounts I am eating. I mostly eat healthy but it is the quantity that is the biggest problem. If you eat at regular intervals then you will find you can eat smaller amounts and feel satisfied.

Bodybuilding Muscle| How to train and build big traps| Shrugs

How to get a great looking shape training at home

Shrugs are one of the simplest exercises to do. All you have to do is hold weights in your hands by your sides and raise your shoulders as high as you can. Traps are quite strong and although I trained quite light you can go heavy. To get some extra from the rep hold the weight for the count of 2 and it will make a huge difference to the workout.

I did 5 sets of 12 reps today

Body building Muscle| How to train and build V shaped back| Lat pull downs

How to train your back so it gets bigger and gives you the V shape

I have always enjoyed doing lat pull downs. I enjoy both wide and narrow grip pull downs. I will often mix them up in my training. Today I did 3 sets wide grip and 3 sets narrow grip. I did 10 reps for each set.

I have a cold so I have trained quite light so as not to put the body under too much stress.  If I feel worse tomorrow I probably will give training a miss. It is so important not to do more damage by training when you do not feel well. I can assure you if you miss even up to a week or more you will not lose the muscle you have built. So many people think if they miss a training session they have gone backward and that is not true.