Building Muscles

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

How to train and build a 6 pack

I like crunches and leg raises. I have therefore split my training between the two.

There is no short cut to a 6 pack. You have to lose body fat. It is as simple as that. Of course, you must train your abs so that they will stand out, but you will never see them if you have a layer of fat covering them.

 
3 sets leg raises x 20 reps per set
3 sets crunches x 20 reps per set

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

How to train and build big Back (Lats)

There are a number of very effective exercises to train lats. I am keeping it simple and doing the most basic exercise - lat pull downs. I think the important thing to remember when doing pull downs is to keep upright. Many people lean quite far back and that is not the best way to do them. You can arch your back and lean very slightly to get a great workout. As you pull down, focus on getting your shoulder blades to touch. Make sure you are doing the whole pull down using the lats only.

 
This is a wonderful exercise that will give you great results if you do it correctly. I stuck to my original simple plan, light weights done slowly.

6 sets x 12 reps per set

Body Building Muscles| How to build Muscles Fast| Shoulders|How to train and build big Deltoids

Well, yesterday must have been a good training session as my chest and arms are already stiff. Brilliant!!!

Today is shoulders day. I don't think there is a better exercise than the shoulder press. You can use dumbbells or a straight bar if you choose. I prefer to use a straight bar. I find the key to a great workout is not to rush. Slow up and down movements. You need to be in total control of the movement. I like to pause for a second at the top of the movement and then again at the bottom. This puts a lot of stress on the deltoids. It is, again, back to basics. Light weight to get the form correct.

 
I know I will be stiff because of the length of time I have not trained properly.

6 sets x 12 reps per set. That is more than enough to stimulate the muscle back into action.

Body Building Muscles| How to Get Muscles Fast| Arms Big Guns| Biceps

So many people make the mistake of doing loads of exercises for the biceps. They are a very small muscle and in comparison to the other muscles trained today (chest and triceps), they are tiny. I do'nt want to overtrain them even if I was fully fit and strong. I did a simple standing bicep curl. I have gone light and done a great exercise called 21’s. (You can see how this is done if you go to my YouTube site bazblog).
21’s are seven reps bottom half, seven reps top half and seven reps full normal bicep curl.
6 sets of 21’s

 
When I was finished, I felt fairly tired but fantastic. Just the thought that I am going to get the body I have put in my mind in a very short space of time has made today’s training really a pleasure.

Body Building Muscles| How to Get Muscles Fast| Arms Big Guns| Triceps

I always have 2 minutes rest between each different exercise. I finished my chest training and then focussed on my arms. The triceps are 2/3rds of the size of the arm and so you should always make sure that you give them great attention. Good sized triceps are the difference between reasonable arms and really good looking arms. Here again, because of the lay-off, I didn't want to overdo the training so I did basic triceps push downs.
6 sets of 12 reps.

 
I went quite light as it is the correct movement that I really want. I can always increase the weight over the next few weeks and be back to where I was in a very short space of time. You should never rush how much you lift. It will come when the times is right and without any injuries. 

Body Building Muscles| How to Get Muscles Fast| Chest (Pecs)

With me going back to training properly again after quite bit of a lay off (4 months), I do not want to overdo it but I want to get the muscles working properly for me. There are many different ways to train the chest with loads of combinations of weights and reps - this can be quite confusing. This is where common sense must prevail.

 
BACK TO BASICS
Today I did normal flat bench press. This has to be one of the best compound exercises you can do. A compound exercise uses more than one muscle for your training. With a bench press you will use some shoulder muscles (deltoids) and some of the arms (triceps). I kept it very simple and quite light - 6 sets of 12 reps.
I made sure I timed the rest between sets. I like to keep it to 1 minute only. Brilliant exercise and it is amazing when your mind is working right how great the training can be.

Awesome training session.

Body Building Muscles| How to Build Muscles Fast| Back to Basics

Enough is enough. Nearly 4 months has gone by with very little effort on my part. I really do not have any excuse or reason for this except I did not have the same drive I used to have. To end up as I was when I was 56 is just not going to happen - remember how my body used to look ?

Anyone who wants to make a change in their life needs to use visualisation and imagination.

Imagine how you want to look. Imagine what it would be like if you had no fat and were in great condition. More important - how would you feel? I did this for a few days and the feeling started to grow. It has got to the point where I have not had to force myself to train but really want to and the date is set. TODAY. I now really want to train and get my life back to what I have always wanted.  It is an amazing feeling. I feel like a little kid waiting for Father Christmas.

I am going back to basics. Simple bench press, Bicep curls, tricep pushdowns, shoulder press, lat pull downs, crunches, leg raises, squats and calf raises. I have nearly 5 months until my 60th birthday and I want to be in the best shape of my life. Those of you that have been thinking about doing some training, now is the time. Come and join me on one one of the must fulfulling journeys we could undertake. We only have today and you must ask yourself - did we use today to the best of our ability or have we just wasted the day with excuses and justifications ?

Body Building Muscles| How to Build Muscles Fast| How to get energy to train first thing in the morning.

I was asked a question on my YouTube site from a young man who has to train in the mornings as he does not have time in the evenings. He asked how he can get the energy and strength to train first thing in the morning because when he wakes up he feels very weak. This is the same with most of us. The body has been resting, with a bit of luck, for 8 hours. It now has to work at maximum efficiency when, mentally, you feel rather weak.

The first thing is to do a bit of aerobics. You can skip, run on the spot, anything to get the heart rate up. You do not have to do this for very long. If you do this for just a few minutes you will find that you body will be primed for your weights training. Always warm up or stretch before you lift weights. Never just go straight in to heavy weights at any time of the day. I always do a light warm up set of the exact exercise I am going to use for the muscle. I always visualise the exercise I am going to do. It is a good idea to even see the full rep you are going to do in your mind. Try to get the feel. Imagine how the muscle will respond when you lift the weight. You will be very surprised how much it will help with your training. I can tell you for sure it is one way to build muscles fast. When you can see it in your mind you will have it for real. That is the way it works in life with all things.

With a bit of aerobics and visualisation you can train at any time of the day and achieve some really fantastic body building results. You can build muscles fast if your preparation and belief is correct.

Body Building Muscles| How to Build Muscles Fast| What Muscles should you train together ?

There are so many people who lay down rules as to what muscles you must work together to get fast muscle growth. Here comes the best rule you can follow. Only do what you believe will work best for you. You do not want to do too much in one session. I like to do 3 main muscles in one session. Some people like to do more, others less. It is really up to you. I was recently told by one of the YouTube viewers that you should not do traps with shoulders because traps should be in your back routine. It does not make this information correct or incorrect. It was just this viewer’s opinion and probably something they have been told.

I think if we use more common sense with our training we will build and gain muscles far quicker than any other way. Let’s look at training traps and shoulders in the same session. My thoughts are as follows. I like to do military presses as my main shoulder exercise. When you do a shoulder press, it is a compound exercise so it works a lot of secondary muscles. Traps are one of them.  For me to do a few sets of shrugs when I do the military presses is a lovely way to train. I get the traps warmed up nicely with the shoulder training and then I can really hammer them with the shrugs. This, for me, is the only way to train them for now. In the future that might change but my belief right now is I am getting the best results with this method.  You might have your own thoughts on this and what you do is what will work best for you. I think is it important to have an open mind and never just dismiss things because it is not the way you would do it. You will build muscle fast when you use your mind and train with focus.

Bodybuilding Muscles| How to Train and Build Massive Muscles| How to avoid injuries

If you think about it, you are subjecting your body to a tremendous amount of stress when you lift weights. The muscles, joints and ligaments all have to work really hard every time you do a rep. Now you can imagine, every time you go heavier, every part has to adapt to the new stress. If this is done wrong you will do damage. That is just common sense.

Too many people let their egos get in the road when they do weights. They are too concerned about what others in the gym will think if they do not lift heavy enough weight. If you want to avoid injuries you have to dump your ego. You need to train lighter but with great form. Form is just being totally in control of the weight. Lifting it in a uniform way with total balance. When you do this you will feel no stress in your joints and you certainly will not tear ligaments or muscles. The minute you go too heavy you will have to force the weight up by whatever means you can. This is when people damage backs, tear biceps or damage rotor cuffs.  Working lighter will still give you growth and if you gradually increase what you train with you will continue to grow.

You must remember there will be a limit and that is governed by your genetics. Each of us is different and we all have a different number of muscle fibres in each muscle. Once you have got as many of those working as possible, that is the maximum size you can go to. You can take all the steroids you want, you will not do more. Only a select few have the genetics to win Mr Olympia. Steroids aid you to use more of the muscle fibres you already have. They do not and cannot make you more muscle fibres. That is why, when you weigh up the after effects of steroids they are not worth the short term glory. Train with what you can handle and you will avoid injuries.