Building Muscles

Bodybuilding Muscles| How to train and build broad shoulders| dumbbell shoulder press

How to build massive shoulders at home

Training at home can be a lot of fun and very rewarding.

I did seated dumbbell shoulder press for my shoulders. They work mostly the front and middle deltoids.  It is so important that you actually feel the muscle doing the lift. It adds so much to your training when you feel the muscle working. Too many people just do the reps to get them done and although it is still good you get so much more when your mind is focused on the muscle.

I did 5 sets of 20 reps.

Food - Day 24

Day 24

7:00  coffee
7:30   oats and protein
8:45   water and coffee
10:00  oats and protein
11:30  coke zero
14:00  protein shake
15:00   coffee and water
16:30  chicken salad and potato
19:00  toasted chicken salad sandwich
21:00  protein shake

Not a bad day with food today. I know I have to have a little more discipline but I am getting there and I can already feel my clothing is getting bigger. lol

Body building Muscle| How to train and build huge triceps| Dips

How to train and build awesome arms at home

Dips are such a simple exercise.  You just need 2 sturdy seats so you can put your hands on one  and your feet on the other. If you are strong enough you can put a weight on your lap. The exercise is simple. You lower yourself down and then push yourself up. When you push up make sure at the top that you flex your triceps really hard. This is such a simple but effective exercise. There is no excuse for people to not train.

I did 5 sets of 10 reps.
I had a wonderful training.

Bodybuilding Muscle| How to train and build a big chest| Inclined bench press

How to train and build muscle at home

Inclined bench press is important if you want to have a full looking rounded chest. The higher the bench angle the higher up the chest you work. Some want a flat defined chest - this is not the chest exercise for you. You will need to focus on decline bench press for a flat chest. 

I did the inclined bench press with medium weights. The reason for not going heavy today is because I have a sore throat and a bit of a cold. I am a big believer that you should be cautious training when you are not well.

I did 5 sets of 10 reps nice and slow making each rep count.

The amazing thing about training with the correct focus is that even though the weight is not heavy the workout can still be awesome. 

Body building muscles| How to train and build a fit strong body| Swimming

Swimming is a fantastic sport which not only helps you get very fit but helps people to have a healthy body. My eldest granddaughter is a swimmer. She is happy to put in many hours of training. In order to be a winner it takes commitment. We often want results but are not prepared to put in the effort. This past weekend my lovely granddaughter attended a gala in Milton Keynes, and all her hard work paid off. She got 4 medals, 1 gold, 1 silver and 2 bronze medal’s. I am so proud of her not only for winning the medals but showing that if you want to win in anything you have to be prepared to put in the effort. Well done Meg.

 

Body building Muscle| How to train and build big guns|21’s for Biceps

How to train and build huge arms at home

Biceps are most peoples favourite to train, but they are often over-trained. It is so easy to do several exercises for this muscle because of the awesome pump you can get when training them. You must remember that they are a small muscle and 5/6 sets of a good exercise done with absolute focus is all you really need. Never train them more than 2 times a week.

Today I did 21’s. These are an incredible exercise. The key is to ensure you are using the right amount of weight. The tendency is to go too heavy and then you see people swinging the weight up. You should be able to just finish the final 2 reps of the 21 with good form and very little swinging to ensure you are using the right weight.

I did 5 sets of 21’s

Best feeling in the world when you are finished.

Free Day - Day 23

Day 23

Free Day

I was actually quite good during the day. I think mainly because I was travelling back from my weekend away. I certainly made up for it in the evening though. I had take-away food. I do not like the take-away chicken but love the chips. I then had loads of biscuits. It was a great evening and ate to my hearts content. I now can face the whole of next week knowing that I have had my week’s treats. It is not difficult to stick to a good eating plan when you have a free day and you can eat anything you want on that day. I think that is why so many people fail to stick to good eating plans because there is never a time that you can indulge yourself with some of the naughty food. Good eating plans must be fun or they are not worth doing.

Food - Day 22

Day 22

7:30  cous cous, beans, salad, potato from the night before
7:45   coffee and water
9.45  omelette, mushroom, baked beans and tomato
10:00  diet coke
12:30  fish and chips with diet coke
15:00  banana, apple
15:30  water and coke zero
18:30  grilled chicken breast, potato wedges
20:00  packet potato crisps with coke zero

Eating when you are in a hotel is not always easy. The chicken meal was the most overpriced meal I have ever had. I think they are used to feeding folk who eat nothing. It pays to check a menu before sitting down and ordering a meal. Never mind, a good lesson learned and I am sure the fat is coming off not because of the kind of food I am eating but the lack of it. Lol

Bodybuilding Muscles| How to train and build huge calves| Build big legs

How to train calves without have proper weights

Calves can be a difficult muscle to train and build. I normally suggest that you train them as heavy as you can. Obviously that is not going to be easy when you are away on holiday or away for a weekend. Any training is better than no training.

I did one-legged calf-raises which make them more difficult to do. I did them slow and did 5 sets of 20 reps. It is best if you do them on stairs or on a book so you have a much bigger movement. I did them straight on the floor and still got a great workout.

From this post I hope that you can see there is absolutely no reason why you cannot train no matter where you are. You might not build huge calves doing this but you will do a lot of good and maintain what you have.

Body Building Muscle| How to train and build massive legs| hamstrings

How to train and build powerful hamstrings without weights in a gym

I did 5 sets of 12 reps of lunges. This exercise is similar to the Bulgarian split squat.  The angle of the exercise is different because here the back foot is on the ground and the split squat the foot is on the couch. The movement is almost the same though. What this means is the quads, hamstrings and gluts had a double workout.

You certainly will not do yourself any harm with these exercises. Knowing that you have trained does a lot for how you feel about yourself.