Building Muscles

Body Building Muscles| How to build Muscles Fast| Shoulders| Deltoids

How to train and build Deltoids

I have stuck to the normal basic shoulder press. I have, however, also done some bent over side-raises for the rear deltoids. I think it's really important to work this very neglected muscle. Doing normal side-raises and shoulder presses will look very good from the front but unless the rear deltoids are trained you will have a round shouldered look from a side view. It took quite an effort to train today and I didn't have quite the strength I thought I would have. That could be because of not eating enough yesterday. The way we feel very much depends on the food we eat over.

 
 
5 x 10 reps shoulder presses.
5 x 12 reps bent over side raises.

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

How to train and build a big guns with preacher curls

 
I think a preacher curl is the strictest way of doing a curl. It is all about the muscle doing the lift. I often straighten the arm completely when I lower the weight, and not keep the tension on the bicep as a lot of people suggest. This is because it takes a lot of effort to get the weight moving from that position. I feel it working right down at the bottom of the bicep closest to the elbow. In a way, I think it helps to lengthen the bicep. At the top of the movement it is really important to flex/contract the bicep. The idea is to pump as much blood into the muscle as possible. This causes a fantastic pump and I must admit I did not recognise my arms when I had just finished doing this. I only wish it could stay like that permanently.

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

How to train and build a huge triceps with over head extensions

I briefly mentioned in one of the previous posts that if you open the elbows when doing this exercise you tend to work the lateral tricep muscle more.  
On this occasion I kept my elbows as close together as I could. This is so most of the stress is focused on the long head of the tricep muscle. Remember, almost all of the tricep exercises work all three of the tricep heads. If you focus on the muscle that you want to do the lift, you will be surprised how much better the workout will be. All too often people do an exercise because they believe it will work, but don't focus the mind on the actual muscle. I have found this makes a massive difference to the workout.

Body Building Muscles| How to Build Big Muscles Fast| Chest| Flys

How to train and build a big chest with flys.

I am still getting quite stiff with this training. I don't want to over do the exercises so I have kept it very simple. I did 3 sets x 12 reps of bench press and then 3 x 12 reps of flys.

 
With the flys I have gone very light. My arms are almost straight with only a slight bend at the elbows. When the weight is at the top I flex as hard as I can for the count of 2. This adds quite a burn to the pecs. When I lower the weight I am very slow and do not try to go too low. You must appreciate, if you have really heavy weights, and you go too low you, can put quite a strain on the shoulders. Always train with safety in mind.

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

How to train and build massive biceps

My arms feel quite sore so I decided to do hammer curls. You can see from the photo that I did alternate hammer curls. This exercise helps to add some width to the arms so when you look from the front they don't look too thin. It is worth doing them quite slowly and like I always say - “Make each rep count”.

 

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

How to train and build huge triceps

You can see this time I decided to do over head extensions. I did them with wide elbows. The reason is if you do wide elbows you tend to work more of the lateral heads. Most times that you train triceps you will work all 3 of the tricep muscles. This was just to give them a little extra. I am still very stiff from the training on Monday.

 

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

How to train and build big pecs

I love to do bench presses, but now and again, I like to add in flys. They are a great way to add that little extra. I am still quite stiff from my training on Monday so I really do not want to overdo the training. I did light weights but made sure each rep was done slowly and with as much focus as possible.

 

Building Muscles| How to Build Muscles Fast| Legs| Calves

How to train and build massive Calves

Calves are like abs - really difficult to get them so people notice them. If you are blessed genetically with great natural calves, you are ¾ of the way there. Many people are not so lucky ,and that means consistant calf training. They will not grow at the same rate as other muscles so you have to be patient and not give up. They will respond in time. They are so hard to build because they are an endurance muscles that works every day of our lives.

There is one main exercise for calves and that is standing calf-raises. That is the one that will get you the easiest and best results. You will add a lot of substance with seated calves as they work the underlying muscles in the calves. For now I am just doing normal standing calf-raises. I'm doing a lot of them,  but again very light.

 
6 sets x 16reps

Building Muscles| How to Build Muscles Fast| Legs| Hamstrings

How to train and build big Hamstrings

Strong hamstings are vital in most sports. They are really necessary for overall good looking leg. I've tried a new exerise for them - a leg curl. There are loads of exercises that you can do - deadlifts, good mornings, standing leg curls and laying leg curls etc. The one I have done is for people with limited training equipment.

You place your heels under a weight or have a friend hold your heels down on the floor and then you lower your upper body to the floor.

 
This is a very simple but effective exerise. I didn't want to overdo it so I did 5 sets x 8 reps. I can always go more and even add weight, depending on how my hamstrings respond to this training.

Building Muscles| How to Build Muscles Fast| Legs| Quads

How to train and build massive quads

Many people do not train legs because they say they run, or do a lot of walking. That really is not enough and will not stimulate growth. You need to do proper leg exercises.

I have found that the best exercise is normal squats. There are many different thoughts on squats - people claiming full squats will damage knees and others claiming half squats will damage knees.  I think they are both great depending on what you want. Full squats work quads, glutes and hamstrings while half squats focus mostly on the quad. I like to go down until my thighs are parallel to the floor. I don't like going any lower. Because its been some time since I trained legs, I have gone light and done 2 different exercises for them including Bulgarian split squats. This is a great combination and I find I get a really great overall leg workout.

Squats 3 sets x 12 reps light.
Bulgarian split squats 3 sets x 8 reps very light.

 
The big thing about squats is that they are a compound exercise. (You use more than one muscle). This exercise is one of the main exercises that cause the body to create growth hormones - brilliant for overall body growth.