Building Muscles

Bodybuilding Muscles| How to build muscle fast| Chest Exercises

How to Train and Build a Massive Chest| Pecs

I thought I would have a look on the internet to check out what other people say about building a massive chest. I now can fully understand why there is so much confusion. I saw some absolute monsters giving advice, and I saw people with no chest at all making claims.I guess I will just stick to my own method that has served me well for the size I choose to be.

 
Basic flat bench press with some incline dumbbell flys. I think we have made exercise too complicated with loads of technical information. Keeping it simple works for me. I do understand that lots of different ways work but I really think each person must test a few and then decide what is best for them. 

Bodybuilding Muscles| How to build muscles fast| Back workouts| Lats

How to train and build massive lats| lat pull downs and deadlifts

You can use different grip widths when you do lat pull downs to get a different feel to the exercise. It was always thought that the wider the grip, the wider you would build your lats. I understand from the experts that this is no longer the case.

A medium wide grip is about the best for most people. If you hold the bar just where the bend starts that is about the right position.

 
For a different feel go wider but the building will not be any different.

 
As I said above, close grips will help with "high lats" but will also work the rhomboids to a degree.
 
Deadlifts – I never thought this exercise could effectively hit the lats. The way it works is when you pull up on the bar, start your pull with the lats. If you let the lats lead through out the movement you will feel that the lats are working quite hard. This is the trick for good back development, do not pull with your arms, pull with your back.

If you think about it, your arms should be hooks, nothing more. Like all things it will take some practice. One way I have discovered is to stand and grab a stationary object. Pull on the object but make sure it is the lats that are doing the pull. Once you feel this in the lats, you can then continue on and do the back work out. The key is to feel the lats. Another way is to give the lat a good squeeze each side so you are aware of them. Then when you do your back workout make sure the lat does as much work as possible.

Body Building Muscles| How to build muscles fast| Abs| Leg Raises

How to train and build a great abs

 
I know I always say that for abs it is about the food you eat and I still stick with that. You do however have to train your abs so they show when you have lost the fat. Leg raises are brilliant and put a lot of stress on the abs especially when they are combined with crunches.

Body Building Muscles| How to build muscles fast| Back| Lats| Bent Over rowing

How to train and build a V shaped back

 
I love to do lat pull downs. I decided that today I wanted to do something different and that is why I went for bent over rows. They are a great way to train lats. If you pull the weight up to the abdomen and then hold the weight for the count of 2 it will give a great workout.

Body Building Muscles| How to build muscles fast| Shoulders| Deltoids| shoulder press

How to train and build big shoulders

  
You will see from the photo that I was doing shoulder press behind my head. There are some people who will claim you will damage your shoulder joints. Others will say it is the only way to train. I think provided you do not lower the weight much below your ear level you will not have problems. I prefer to go behind the head instead of in front because I have a damaged shoulder from rugby and it is far less painful when I train this way.

Body Building Muscles| How to Build Big Muscles Fast| Big Guns| Biceps

How to train and build arms with reverse curls

Most people do reverse curls for the purpose of building forearms. If you focus on the bicep doing the lift, you get a great combination of the biceps getting a workout and the forearms. This exercise also works the Brachialis Muscle. It is the muscle that lies under the bicep and adds width to the bicep.

 
This is a great exercise that adds a lot of thickness to your arms. Keep you elbows by your side and try not to move them when you do the exercise.

Body Building Muscles| How to Build Big Muscles Fast| Big Arms| Huge Triceps

How to train and build big triceps with single arm over head extensions

On the days where I do not feel as strong as other days I still get a good workout. This is because I can cheat a bit. You can see from the photo that I support the arm with the weight using my other arm. I can assist the weight slightly when I am really fatigued. I always try to do as much with the arm as I can without too much help.

 
Doing this is like having a spotter - you can get a few extra reps out. Excellent for turning an average training session into a great session.

Body Building Muscles| How to Build Muscles Fast| Chest| Pecs

How to train and build a massive chest with flat bench press

 
You can see from the photo that I am using extra resistance. I do normal bench presses but because of the chains I have attached to the bar, the intensity of the training has altered. As I push the weights up, the weight increases. The higher you lift the weights the heavier they become. I find this to be an amazing way to take a simple exercise and give it something extra. You can do this with resistance bands which will do the same thing.

Body Building Muscles| How to build Muscles Fast| Abs| 6 Pack

How to train and build a six pack

I have said this many times before and I say it again. Getting a 6 pack has very little to do with the exercise. It is all down to the food you eat. I speak from experience. I have a great set of ab muscles but they are never seen. The reason is because I have a fair amount of fat. I am now dedicated to eating properly. It is not the food that I eat but much more the quantity. I eat very healthy but unfortunately I eat too much at times. This can ruin your 6 pack. Abs are one of the hardest muscles to show and mainly because of the way we eat.

 
5 x 15 reps Leg raises
5 x 12 reps crunches

Body Building Muscles| How to build Muscles Fast| Back| Traps

How to train and build up massive traps

Lat pull-downs are really great for that V shape. In order to get a great overall look you need to have reasonable traps too. I have found that shrugs are about the best for me. The important thing to remember  about doing shrugs is that you need to raise your shoulders straight up and down. Many people like to rotate the shoulders but that can cause shoulder damage. I made sure that at the top of the movement I held the weights for the count of 2. This makes a huge difference to the exercise.

 
5 x 12 reps lat pull downs.
5 x 16 reps shrugs.