Building Muscles

Bodybuilding Muscles| How to train and build big legs| Quads

How to train and build legs without weights

I wanted to train even though I took my wife away for the weekend. It was so easy in the hotel room. I put the back pack on with a few bottles of water in for some weight and then I did some Bulgarian split squats. I did 5 sets of 12 reps. There was not much weight but I can tell you that the legs still worked really well.

You do not have to be in a gym to train. It would have been easy to talk myself out of training because I was away for the weekend but then I would have lost a day that I can never get back. If you want to win in life you have to make each day count. I was really proud of myself for training.

Body Building Muscle| How to train and build killer abs| 6 pack

How to get a 6 pack on holiday

Day 22

There is no excuse not to train when you are away on holiday. Sit ups and crunches are the easiest things in the world to do.

I did 5 sets of 15 reps on my hotel floor with my feet up on the couch as you can see. This is a very simple but effective exercise to do to get killer abs. I have to mention again to those who have not read the earlier posts on abs - exercise alone will not get you that 6 pack. You have to eat right and lose body fat so you and others can see your amazing killer abs.

Food - Day 21

Day 21

7:30  2 cups coffee
8:00  egg, bacon, mushroom, baked beans and tomato.
9:30  coffee, orange juice
11:15  oats and protein powder
12:00  coke zero
13:30  oats and protein powder
16:00  energy drink with chicken, salad sandwich (brown bread)
19:45  prawns, chicken breast, beans, cous cous , coke zero
21:00  fruit salad plain

I decided to take my wife for a weekend away and spend 2 nights in a hotel. We have gone to Preston in Lancashire where my wife was born.

The day has been a busy one for me. I first attended a business breakfast where I did a motivational talk on Goal Setting. That was 50 miles away. I got home, trained, and packed to go.  The traffic was a joke and we took 5 hours to do 200 miles. I ended up spending 7 hours in my car altogether and did 300 miles in total.

You can see from the food I ate it was still quite good. (no water lol) There really is no excuse not to eat and train right regardless of the day you have, except the one we make up to justify what we have not done or should have done.

Body building Muscles| How to train and build big traps

How to get that balanced shoulder look with shrugs

Day 21

I decided to do traps separate from either shoulder or back exercises. You will have seen that I normally do traps as a superset. Today I did them all on their own so I could really focus on them. I used shrugs even though I think up right rows are better. This might sound strange to use one exercise when you think another exercise is better.  There is a good reason for this. I have had a shoulder injury that hurts with up right rows. The key to safe training is to do what does not hurt even if you think something else is better but does hurt. I would rather settle for what I consider second best than do more damage doing what I think is the best.

I did 5 sets of 20 reps medium weights

I got an unbelievable burn in the traps. I do not like to go too heavy with these as the muscles run up into the back of the head and it is easy to end up with a headache when you go too heavy.

Bodybuilding Muscles| How to train and build big deltoids| Shoulder presses

How to get the most from your shoulder training

Day 21
If anyone asked me what I believe to be the best for deltoids I would without hesitation say “shoulder presses”. I love them as they remind me of my days in the army many years ago.

You can do them 2 ways. You can lower the weight behind the head or in front of the head.  Many people advise not to go behind the head because it can put too much strain on you rotor cuffs. This is true if you go to low. I strongly recommend that you do not lower the weight below your ear level when going behind the head. When you do them in front try not to go much lower then chin level.
Today I did behind the head shoulder presses. Awesome.

5 sets of 10 reps medium heavy weights

I made sure I held the weight for the count of 1 when it was up at the top of the rep as well as when it was at ear level.

 

Body building Muscles| How to train and build V shaped Back| Lats

How to train your lats

Day 21

I did what I always believe is the best for me - normal lat pull downs. I think they are a brilliant way to get the lats to stand out like wings. The bigger you can make them the more you will have that V shape.

One thing I am very conscious of is not putting on an act after training my lats. I have seen it where people walk around posing with their arms sticking out. They make out that they cannot get their arms close to their body because their muscles are too big.  That is such a silly thing to do as it spoils some really good looking builds with an act.

I did some slow lat pull downs
1set light warm up of 20 reps.
5 sets 10 reps Heavy weights

I feel great.

Food - Day 20

Day 20

7:30  4 cups coffee
8.15   eggs, bacon, mushroom and tomato
12:15  coke zero, oats and protein
14:30  oats and protein
16:00  pork chop, stir fry vege and egg
16:15   coke zero and water
19:30  pork chop and stir fry
21:00   oats

I did some networking this morning and really overdid the coffee. I ate well though throughout the day and am really pleased with the quantities. You will see I had stir frys. 

Body building Muscle| How to train and build massive arms| triceps and biceps training

How to build big guns with triceps and bicep supersets

Day 20

I would not do this too often but occasionally it can be a brilliant way to train and build big guns.

Supersets are fantastic as they give a different dimension to your normal training.  I used medium weights because of the kind of exercises I was doing. I did simple kickbacks for the triceps followed by bicep hammer curls. These not only train and build biceps but are mainly for the forearms. Doing supersets of these two exercises are awesome.

5 sets of 10 reps kickbacks with a superset of dumbbell hammer curls 10 reps.

I can honestly say my arms were blown away with this workout.

Body building muscles| How to train and build your chest| bench press and flys

How to get a great looking chest with supersets of bench press and flys

Day 20
I don't think you should ever underestimate the value of flys. Some people that have built a great looking chest using flys only. A lot depends on what you personally believe. I find flys more as a conditioning exercise than an actual building exercise. That does not mean that they are not a brilliant building exercise. It is just my belief.

I did 1 set of 15 reps light warm up

5 sets of 10reps medium weights with a superset of 10 reps medium dumbbell flys.

I got a burn second to none. It was a fantastic training session.

Food - Day 19

Day 19

7:30   coffee
8:00   oats and protein powder
9:30  coffee and water
11:30  protein  shake
12:00  coke zero
14:00  oats and protein powder
15:00  coffee
16:30  salmon, roast vege with salad
17:00  coke zero and water
19:00  protein shake
21:15  oats

I ate really well today. I even went right past the local shop and did not stop in for my favourite nuts and raisins. Now that is discipline. I will win with the coffee and coke zero.