Building Muscles

Bodybuilding Muscle| How to train and build massive calves| Standing calf raises

How to get the most from training your calves

I had a brilliant training session. I did standard calf raises but this time I did them slightly faster than normal.

I used a lighter weight and did 5 sets of 20 reps with the main focus on a great burn.

Calves are difficult to build so doing something different from time to time will certainly help. That does not mean you have to do a totally different exercise. It means varying what you normally do by changing the amount of reps and the weight as I did will make quite a difference.

Bodybuilding Muscles| How to train and build strong hamstrings| Good mornings

How to condition and strengthen your hamstrings

I think that good mornings are a wonderful exercise. They do place quite a bit of stress on the hamstrings. Doing the Bulgarian split squats first really helps the hamstrings warm up and this works well for me.
I did 5 sets of 10 reps medium weights.
I had a wonderful workout.

Body building Muscle| How to train and build big strong legs| Quads

How to get powerful legs with simple weight training

I did simple Bulgarian split squats today with fairly light dumbbells.

5 sets of 10 reps.

I think this exercise can make quite a difference to how your legs look. They are not an easy exercise to do and you cannot train too heavy. Once I finished my last set I could really feel that I had worked my quads. I could also feel it in my hamstrings and gluts. I know I am going to be stiff tomorrow. 

Food - Day 18

Day 18

7:45  coffee
8:15  oats and protein.
9:00  water and coffee
12:00  oats and protein
12:30  water, coke zero
14:00  coffee
16:30  roast beef, baked potato and roast vege
19:00  roast beef and roast vege
21:00  oats, water

Good day’s food today.  I will often have the same meals a few times in the day. I have decided to have a lot more oats and protein. Oats are one of the best carbohydrates you can eat. The reason is they are a very slow release. This means you can use it up as energy slowly instead of simple carbs like sugar that release quickly and what is not used goes straight to body fat.

Bodybuilding Muscles| How to train and build broad shoulders| Side raises - Day 18

How to get broad shoulders doing side raises

I decided that it is time to do some side raises with shrugs. I love mixing exercises together, and, my traps get a good work out too. Doing shrugs with the side raises means I get a fantastic workout from the neck down to the ends of the shoulders.

I did 20 reps warm up then with increasing weights did 12 reps, 3x8 reps  and then back to 12 reps. With each set I did a superset of 12 reps shrugs. I did not want to go too heavy because I had a cortisone injection in the right shoulder joint on Monday. This injection is to ease some of the pain I get when I train. I have a damaged joint from rugby. I will have to have another operation to fix the problem. I did have an op 30 years ago however it was not successful. I've agreed with the Doctor to keep going with the injections for as long as I can. Once they stop working then we will get it repaired once and for all.

Bodybuilding Muscles| How to train and build massive lats| Big back - Day 18

How to train up big lats with lat pull downs

Provided I get my mind totally focused on the exercise I am doing, I get good results. This happens in spite of the fact that I do not train very heavy with this exercise. I pull down slowly, hold the bar at chin level for the count of 2 and then slowly let the weight return to the starting point. Going fast gives a good burn but it does not last. Going slower with in reason seems to give me a lasting pump.

Food - Day 17

Day 17

7:30  Coffee
8:00  Oats with protein
9:00   water and coffee
10:30  protein shake
11:00  coke zero
12:00  water, salmon and salad
12:30   coffee
16:00  chicken, baked potato, salad and boiled egg
16:30  coke zero
20:00   oats and protein
21:00  water

I had to attend a Dr’s appointment for excess acid and while I was there he explained something very interesting about food. He explained to me that at night the body slows down and food ferments in the stomach. This can often cause wind and pain in the stomach. This is what has been happening to me. He said the best way to combat this is to have a final small meal of oats. The fibre in the oats collects all the bubbles caused by fermentation and absorbs it into the fibre.  He did say that carbonated drinks and drinks with caffeine in them are not very good for you. I am guilty of both and know I will have to give them up fairly soon.

Bodybuilding Muscles| How to train and build huge triceps| Push downs Day 17

How to build massive triceps with some variation training

I have gone back to triceps push downs. For me they have always worked really well.

I did my warm up with 20 reps. I then loaded up and did 12 reps. I then went on to do 8 reps quite a bit heavier. I did not do the 1-5 reps with push downs because I find I cheat too much. I rather did 6 reps slightly heavier than the 8 reps but flexed and held the weight down for the count of 3 and then very slowly released the weight back to the start position. I then finished with the 8 and 12 reps sets. I did superset the final 12 rep set with kickback. I focused on the flex when my arm was straight back behind me.

The workout was amazing.

Bodybuilding Muscles| How to train and build a massive chest| Bench press Day 17

How to build a big chest

I have gone back to the variation training today.

Light warm up set of 15 reps and then the 12 reps set loaded with more weight. I did a set of 8 reps with more weight and then I gave it everything for the 1-5 rep set. I managed 2 reps which was fantastic. I then did the 8 and 12 reps with the same weight s I used previously. I did a superset of dumbbell rotations. You actually twist the weights from your side and then rotate the weight in front of the thigh. This puts a lot of pressure on the pecs. It gives you a fantastic burn. Things like this give you an edge in your training. It is the little things that make a big difference to help the muscles grow.

This was a fantastic chest workout and I am really pleased.

Bodybuilding Muscle| How to train and build big guns| Biceps Day 17

How to build big guns with concentration curls

I did a few different exercises for my biceps today.

20 reps hammer curls (warm up)

• 12 reps standing bicep curls
• 8 reps  of concentration curls
• 3 reps standing bicep curls with heavy weight
• 8 and 12 reps sets as before
• final 12 reps a superset of hammer curls.

My arms felt like they were going to explode. I think that is the reason people say “big guns”. LOL It was and amazing training session that has done my arms a lot of good.