Building Muscles

Bodybuilding Muscles| How to train and build big Muscles| Good fat and oil for your diet

Most bodybuilders will avoid having fat and oils in their diet. I am in full agreement with this, especially if you tend to have a weight problem. There are, however, some very necessay oils that we need to have in order to have a healthy diet. The problem is the amounts we should have and what kind. In order to build big muscles, fat has to be part of your diet. You have to remember that in a lot of the food we eat there is fat present. Red meat, for example, has quite a bit of fat in it even if it is lean. Pork is full of fat. Probably the worst are lean mince and sausages. They are full of fat as that is what makes up the bulk in them and keeps the costs down.

I have read that you can have up to 20% - 25% of your total calories in the form of fat. (I am not sure I would like to have that amount). This fat should be mainly unsaturated fats. They say the very best fats are organic and unrefined. Cold- pressed oils are by far the best. The oil is extracted without the use of heat. The more refined the oil, the worse it is for you. I understand that refining the oil removes  phytosterols and chemicals that help to protect us against heart attacks and some cancers.

So what are the best oils to use in your cooking and putting in your salads ? Well there are a number of them that you can use e.g. Olive oil, flaxseed oil, sesame oil, canola oil and safflower oil.

For more information on each one and how you can use it go to www.buildingmuscles.co/

Bodybuilding Muscles| How to Train and Build Massive Muscles|Huge Triceps| Kickbacks

If you really want to know how to train and build massive triceps, then this is the exercise for you. This is such a simple but effective exercise. I wouldn't do this as the principal exercise because, for me, it is not quite intense enough. It is an incredible secondary exercise. Once you have fatigued the triceps this gives you that extra. It is when you think you cannot do very much more that the explosion takes place in the muscle. I think it is so good is because it means that I do not have to go very heavy. I can go light with a fair amount of reps to get an incredible burn. I have trained them to where I actually feel weak in the legs. lol

The big thing with this type of training is to make sure you are in the zone mentally. If you are not, I don't think you will get the kind of results you want, and you could actually waste your time training. I cannot emphasise enough the importance of having the right mental state.

For the full training that I did for triceps including the tricep pushdowns please go to www.buildingmuscles.co/

Bodybuilding Muscles| How to train and build a great Body| Body fat percentages

There is a lot of information out there about how much fat a person should have. There are healthy amounts of fat and unhealthy amounts of fat. Both men and women are different and will have different fat percentages.

7%-8% of a woman's fat is related to breast tissue and reproductive stores for healthy monthly ovulation. Then another 4% is required to pad vital organs. That will mean that women should not really ever go below 11% body fat. Lower than that is actually not healthy.

Men can go right down to 4% but only for very short periods. I can remember a good friend of mine who went down to about 4% for a competition and he said to me he had to be so careful as his body seems to have no resistance to bugs/disease that he would get colds etc just by mentioning the word. lol

There has been a study that showed that the average top female body builders have around 13.2% body-fat. If you realise that the average slim women has about 17% body fat. Male bodybuilders have an average of 9.3% body fat. I think around 10% is a very healthy safe body-fat for a male bodybuilders.

Men tend to store their fat on the upper body and around the abdomen. Females on the other hand tend to store their fat on the hips, thighs, buttocks and breasts. Even though we lose weight all over our bodies there will be stubborn spots that will hold on to the last bits of fat. That is a safety that is built in to us. You have to trick the body into believing there is no shortage of food and it does not have to hold on to the fat for a rainy day. You do that by eating small balanced meals often. With hard training and aerobics you will burn off excess fat. You must be patient and just stick with it. It might take a lot longer than you think but it will happen.

For more in formation on how to get  the body of your dreams go to www.buildingmuscles.co/

Bodybuilding Muscles| How to train and build huge muscles| Basic training and its merits.

I have noticed that people want to do all sorts of different training because of something they have read in magazines, seen on YouTube or been told but some recently trained-up personal trainer. It almost seems as if, every time they go to the gym, they have a new plan. This can be very confusing. It is actually a problem if you think about it. Many people want to win a gold medal but have not even got the basic fitness to start the race. I used to see this in swimming - guys shaving all the hair off their bodies to cut a fraction of a second off their time when they were only good enough to be within a few seconds of the record. You shave the hair off when you are on the verge of breaking the record. You do fancy exercises and training when you have an awesome foundation. With a great deal of muscle you can use lots of different methods in the final shaping of your body in preparation for a competition.

BASIC EXERCISE MUST COME FIRST.

The best type of training that a person can do, regardless of whether they are very thin, very fat, normal, male or female, is endurance training along with a combination of strength and muscle building exercises.

That means that you need to do some light weights with higher reps for the endurance part of your training and some heavier weights with lower reps for strength and muscle building. This is ideally done in the same session. It is exactly what I did. I trained to lose fat and build muscle all in one go. It is not necessary to spend hours and hours on training. I did this training for 40 minutes a day and achieved great results in just 120 days.

For more information regarding good healthy training go to www.buildingmuscles.co/

Bodybuilding Muscles| How to train and build massive Legs| Quads

 
I can remember a time when I would find every excuse I could to avoid training legs. The main reason was they would burn like crazy. I didn't find this very pleasant as they are some of the biggest muscles on the body. They would have me gasping for air with just a few reps. What I decided to do was to reduce the weight and make sure that I could finish the 10 or 12 reps I was going to do properly. That, I think, was the turning point for me. I now like to do squats. Squats are one of the best exercises that you can use to train and build massive legs - not only great for legs, but helps to stimulate the whole body. It is a compound exercise and when you squats your body will release growth hormones that affect the entire body.

If you go to http://www.buildingmuscles.co/ you can see exactly what I do to train them.

Bodybuilding Muscles| How to train and build a Massive Shoulders| Huge Deltoids

 
I have learned to love training shoulders. I can remember a time when I would make every excuse under the sun not to train shoulders. I really don't know why. I often think we don't like to train certain muscles when we feel weak in them. Now I take my time working on my shoulders and am quite pleased with the progress.

I know there are those that will not agree with doing military presses behind the head, but I love them. The surprising thing is, I have a shoulder injury from many years ago (playing rugby) and behind the head hardly hurts the shoulder joint at all. I start with a few reps in front of the head down to about chin level and then go behind the head. I only come down to ear level.

Like any exercise if you are not happy or comfortable doing them then you should never do them. For the actual work out on how to train and build massive shoulders go to www.buildingmuscles.co/

Bodybuilding Muscles| How to Train and Build Arms| Huge Biceps| Big Guns

 
Doing standing curls is one of the best ways to train and build a massive pair of arms. I have seen many ways to do bicep training and all of them have claims of being able to produce incredible results. I don't doubt that any training is a massive benefit to a person but I still think the basics are best.

I did 4 sets of 12 reps with standing bicep curls. I then did 4 sets of 12 reps with standing hammer curls. This gives a burn that is second to none. Curls are really a great way to train big guns. If you would like to see the full training session I did with biceps then you can go to my site and watch the follow along video. This will be made into a DVD for sale in the near future.  For a slightly different way to train biceps if you have a back injury here is a really cool way to train them.

 

Bodybuilding Muscles| How to Train and Build Killer Triceps| Push Downs and Kick Backs.

As part of my upper body training I do triceps with chest. There are a lot of different muscle combinations you can use. I would not like to claim that one is better than another. I like this and believe this works for me. Here again it is back to basics. I have done 4 sets of medium weights with 12 reps per set.  I then did 4 sets of kick backs with 12 reps per set. The burn was unbelievable. There is a lot more information on this if you got www.buildingmuscle.co/  under the training arms section. 

Bodybuilding Muscles| How to Train and Build A Massive Chest| Bench Press| Back to Basics

Today was my chest workout. I love the feeling that you get when you do the exercise slowly and right.

You can truly train and build a massive chest with normal bench press. This is one of the times I use tested exercises - they will give the best results with the least effort. One of the exercises  use is called a compound exercise. That means that it incorporates more then one muscle to do the exercise. With compound exercises your body will produce additional testosterone and growth hormones. This has a great benefit to your overall training.

Doing the exercises slowly and with enough sets and reps will give you a brilliant burn. I did 6 sets of 10 reps with medium weight. This is slightly different to how I normally train but I wanted a bit of a change today. It is good to change your training now and again as it keeps the muscles guessing and they have to adapt to the new way.

On my new site www.buildingmuscles.co/ there is a full section showing loads of basic exercises along with a full length follow along chest training video that can be viewed free within the site or can also be bought as a DVD from the site.

Bodybuilding Muscles| How to Train and Build Massive Chest| Personal Trainers Claims

There is so much advice and conflicting information being dished out by personal trainers and gym owners on the internet that it is extremely confusing – even experienced bodybuilders will get confused.

I know that there are many different exercises that people can use to train and build up a massive chest and I think that they all work but not all of them are necessary. Of course, if you want to make yourself look really knowledgeable, you will need to make all sorts of claims about what you should do. We think if we can make it sound really complicated and hard then people will be more dependant on us, especially when we use medical terms for various muscles as that always sounds impressive. What we tend to forget is that the guys that are really into bodybuilding already have a good deal of knowledge. The kind of knowledge I am talking about is understanding how their body responds to food and training. They might use different people and sites as a reference and for ideas - but they already know enough about training to get the kind of massive chest they want. Once you have been training for any length of time you should know what is best for your body. Most people who are starting out and want to body build often have very little knowledge. They will go online and find people putting out loads of different ways to eat and train. This is very confusing.

I honestly believe a lot of the injuries that people get are because they are trying exercises that they should never be using. Some exercises should only be done by people with a lot more experience.  The average person who wants to train is often quite new to training. They are still trying to learn what things like sets, reps and supersets mean.

So what is the answer? Well I think I have hit on the formula. Keep it simple and stick to basic exercises for the first few years. Once you have built some strength and fitness you have a lot more knowledge to how your body responds to different food and training. With a good foundation you can then add in different exercises and shape the muscle exactly how you want it.