Building Muscles

Bodybuilding Muscles| Upper Body Workout

Doing a full upper-body work out in one session is a good way of training. It depends on you and how you feel. That is why I have always said you need to work out our own routine. The only thing I will leave out of this training is abs as I will add them to the lower body workout for the next day. I have gone down this route because I missed yesterday's training. I really do hate missing training as I always feel guilty and feel I need to make it up. I know this is wrong. If you miss you miss. On this occasion I could make it up without too much problem as I had a quiet day today with only a few things to do, and clients to see.

Bodybuilding Muscles| How to Train and Build Massive Chest

There are a lot of people with loads of ideas on how you are meant to train. I am sure you have found this. As soon as you are doing something, anything - there are many people who suddenly have a great deal of knowledge on what you are doing and they all want to offer their advice and suggestions on how you should be doing it. I listen to any advice, then take on board what I think is right for me, and dump the rest. That is what I advise you do.

Simple basic bench presses will make a huge difference to how your chest looks. You do not need to do any fancy exercise and you certainly do not need to spend an hour training just one muscle like the chest. I have found that around 10-12 minutes of intense training for any one muscle is enough to make a significant difference. There are those who would argue and they can - it has worked well for me and that is what is important.

Bodybuilding Muscles| How to Train and Build Huge| Arms| Triceps

I have put this in because it is really nice to get good feedback from others. This was from one of my subscribers on youtube - Bazblog.

Hi mate I’m only 16 and I’m trying to use ALL of your methods. They are giving me absolutely Great Results! Only problem are my triceps and Abs. I'm using ur tricep exercise and I hope I get results. Your shoulder and bicep training has helped me soooo much I cannot thank you enough! Please continue to post videos! FAN & Subscriber!

To get a good result for your triceps it is all about how you think first. You have to have a good image of what you want in your mind before you start your workout. It is really not that important what exercise you actually choose as your main basic exercise. The big thing is how much intensity you put in while you are training. Avoid throwing the weight around to get it over. Take your time and make sure that you feel very comfortable with each rep. I do not mean that you will not be putting in a great deal of effort. You will and should be really straining during your workout as that is necessary for growth. Being comfortable just means that none of the joints are hurting and that you are using the muscle you are training to do most of the lifting. That muscle will, at times during your training, feel like it is going to explode. That is fine. It is necessary for you to get growth. When you hurt because you are doing unnatural movement that has been suggest by someone else, that is a problem and you could cause damage that might never come right. 

Bodybuilding Muscles| How to Train and Build |arms Biceps| Big Guns

Training biceps is most people’s favourite. I think because they are so visible, and especially to you. As you train more and more you, will find that you will get stiff less and less. The muscles get used to exercise and that is why it is necessary to continually try to increase the weight each time you train. Keeping a simple record of what you are doing is a very wise way to train. You can then monitor your progress and see if you are using more and more weight. You will notice that you will get stronger and that the muscle will grow. It has to if you are increasing the weight, and feeding the muscle right. Enjoy each training session. Make it an experience to remember.
 

Bodybuilding Muscles| How to Train and Build Massive Legs| Quads| Hamstrings| Calves

How to Train and Build Massive Legs| Quads

There have been a lot of comments on my youtube - bazblog about squats. The comments are whether you should go all the way down (full squat) or a half squat (thigh parallel with the floor). I have made the comment and showed that I only do half squats. Many agree with me and many do not. The point is that you have to do what is right for you. I do half squats because I do not want to put any strain on my knees after an ACL operation. Many will say, well, you put more stress by doing half squats. Others say the opposite. I know what feels the most comfortable and I really do not care what anyone thinks or says, I do what I believe to be right for me. That is how everyone should train.

The actual fact is, the full squats work the quads, the hamstrings and the glutes. The latter two come into it the lower you go. It is for that reason many like to do full squats.  Half squats work mainly the quads and very little of the other two.  In both cases if you are going very heavy with only a couple of reps, strap the knees with an elasticised bandage to give a bit of extra support.  Always use a kidney weightlifting belt when doing squats as it is easy to do damage to your back.

How to Train and Build Huge Hamstrings (Leg curls)
There are many hamstring exercises you can do. Dead lifts being quite a favourite with a lot of bodybuilders.  I do not like to do them -but not because I do not think they are good. Mainly because you have to go quite heavy and so it means I have to load the bar up for them and I am quite lazy. I use leg curls which I find quite effective. I would not say they are the very best but they do work and I have confidence in them. That is what is important.  If you have confidence in the exercise that you are doing it has a psychological effect and will impact on how well the muscle works and grows.

How to Train and Build Big Calves
Training calves is a big job. One that a lot of bodybuilders avoid. Get to like doing them. Nothing looks worse on a hugely built person than no calves. You do have to go heavy, and they can take a lot. If you want to get that bit extra try doing a few of the following.  At the top of the movement go for an extra lift so it places a little extra stress on them. Do those slow never rush. Make sure you are on a good size block and go all the way down so you get a good stretch. This also means you will have quite a range of movement and the muscle has quite a bit of work to do. Add a few extra reps to each set so you get a really good burn. These tips will cause growth and you will build reasonable calves. 

Bodybuilding Muscles| How to Train and Build Massive Shoulders| Huge Lats| and Killer abs (Six pack)

How to Train and Build Massive Shoulders| Deltoids
I often get some of the followers on my youtube (bazblog) sharing their workout routines with me and asking if I think it is okay. One of the great things about bodybuilding is the fact that you have to work out for yourself what is the best for you. I have even had some tell me they have been training for up to a year with very little results. Why on earth would you continue doing what you know is not working?

The system I use is a combination one of some higher reps with not so much weight, and then building up fewer reps but as heavy as I can go.  This gives me the best all round training plan. I get some strength, bulk and tone. The best of all is I get to burn up unwanted fat. That is how I have managed to lose 6.5 inches around my waist in just over 90 days.  I have managed to pack on some extra on the deltoids and made them look quite good I think.  You must do overall training for deltoids, but you absolutely have to work the rear deltoids or they will not give you the all round look. I try to train my rear deltoids once every 2nd or 3rd time I train shoulders as an extra.

How to Train and Build Huge Lats (BACK) using Lat pull downs.
Rushing to do 3 or 4 different exercises for the back with 6 sets each and each set consisting of 15 reps is not really going to give you a massive back V shaped back.  I really do not know why we seem to think that if we do a lot of anything in life, it is the best way. There is only one shortest way between two points.  That point where you have come from and then the shortest way to where you want to go to. I have found that by making each workout one of quality, I get great result the shortest possible way. I only ever do one basic exercise per muscle per training. That means I only spend about 10 minutes of hard focused training for the muscle and I am finished.  It is easy to put in 10 minutes of really good training. I just think if you are able to do 3 or 4 different exercises for the same muscle you are not really working to your full capacity on any of the exercises. I find by the time I get to the 4th set of only one exercise, the muscle is so fatigued I have not got any energy left to do another type of exercise for that muscle.  For me that is doing intense focused training. That V shape has no option but to come.

How to Train and Build Killer Abs| Six-pack.
It has always been my dream to have a killer six pack. It has also been my biggest weakness to eat too much of the wrong things.  I had one person send me a statement on youtube that, as long as you do aerobics you can eat anything you want. I just really wish that was true. What that does is open up a mindset that it is OK to eat this because I am training. I know I have been doing it for most of my life and still do not have that elusive six pack.  You have to do some form of sit ups and you have to do them well - that will cause the muscle to contract and hold in the stomach. The fattest person in the world can do that, but you will not see the 6 pack as you do not really see my 6 pack. You have to lose all excess body fat to have a great 6 pack. It is hardly likely you will have  a six pack like some of the adverts you see because that means you have to strip the body of all fat and be what is know in bodybuilding terms as cut.  If you stay in that state for any extended period, without any fat, you will find you will get sick quite easily. This is  because your body does not have an reserves to call on. In effect it is not healthy to have too little fat. We all need some. Maybe just not quite as much as we currently have.  Eat right and train right and the abs will be there. I know as I am starting to get there with this renewed determination I have.

Bodybuilding Muscles| How to Train and Build Massive Legs| Quads| Hamstrings| Calves

How to Train and Build Massive Legs| Quads
Training your legs certainly is very necessary. I have found that when I train them properly, I have extra energy and can even run on the road a lot better and with more ease. The problem is that they are very big muscles. It takes a lot out of you when you train them, especially if you train them hard. I know that many people have lots of different theories as to what time you should train to get the best result, but with legs I have almost always trained them in the evening. I would do this even if I could train them in the morning. The reason is - because they take so much out of you, I do not want to feel fatigued for the rest of the day. By training legs at night, I know I am going to bed a few hours later. I have also found that I sleep a lot better because of the energy I have used, and I am usually tired out.  If you neglect training your legs you will go out of balance and you will look out of proportion if you have built a great looking upper body, and then legs that you have to wear long trousers because you feel ashamed to show them. 

How to Train and Build Huge Hamstrings (Leg curls)
It is really important to train Hamstrings well. You should always warm them up first before going into any hard activity regardless of what that is. They have a tendency to tear and strain more easily than other muscles. You see it often with sports people. It is probably one of the most common injuries. Leg curls are a very easy way to train them. Another way to train them is with dead lifts. These also do a lot of good for the lower back. You have to go quite heavy with a dead lift and keep the knees locked and concentrate on the hamstring doing the lift. One of the exercises I like very much, but is rather taxing, is a single leg squat. The main muscle you are working out is the quad, but you absolutely feel it in the hamstrings with a lot of intensity. Especially if you rest the leg that is not doing the squat on a bench behind you.

How to Train and Build Big Calves
Calves are a lot of bodybuilder’s nightmares.  If you have been blessed with big calves or at least reasonable ones before you train them, you are already 80% better off than someone who has already been training for some time.  This does not mean you cannot build them. It will certainly take patience and dedication. The first and most important thing to do, and that is for all muscle building, is to visualise the muscle in your mind and see the end result. Seeing it in your mind is a must but even more important is to believe they are growing to the size you want. I cannot stress this enough. We never give credit to how powerful the mind actually is and what it is capable of doing.  You then have to just be persistent, eat right, and train with intent, and you will have the calves you always dreamed of.

Bodybuilding Muscles| How to Train and Build Massive Shoulders| Huge Lats| and Killer abs. (Six pack)

How to Train and Build Massive Shoulders| Deltoids
The shoulder joint has more movement than any other joint in the body. For this reason it makes it easy to do damage. There are times when you have to be very careful and one of those is doing a "behind the head" exercise. Another one is lowering weights too low when doing flys. What this does is put a lot of unnecessary strain on the rotor cuff, the ball and socket, and you can tear ligaments, cartilage and damage the bone. I know that a military press is a recognised way to train the shoulders and I have put up a video showing how to do the exercise but I actually never train that way myself. I prefer to use dumbbells. That way I have a lot more free movement with all exercises.  I also only come down to the level of my chest - as I do when I am doing bench press with a straight bar - so I never put any strain on the shoulder.
Doing side-raises is an awesome way to train the deltoids and you can see that in the video below. I have found that a normal seated shoulder press with dumbbells is great for an overall shoulder workout. It does work all three of the deltoid muscles (front, middle and rear). Every now and again you must do specific rear deltoid exercises or your deltoids will fall behind. The other exercises do not really work them that much. The best one is to lean forward and then do side-raises. Remember go as high as is comfortable - never force how high you go as that is when damage occurs.

How to Train and Build Huge Lats (BACK) using Lat pull downs.
Oh for the big V. I think that is most bodybuilders' dream. I cannot speak on behalf of the women but certainly the men. This is not as hard to get as it might seem. By putting a bit on the shoulders and an inch on the chest and then slimming down so the waist comes in, it makes the back look much bigger. It is very important to train the back as you want the muscles to show and especially the lats.
The best exercise I have found for lats is lat pull-downs. Here I would advise that you pull down in front of the head and not behind. Behind puts strain on the shoulder joints so do not take the chance. I know a lot of people do pull-down behind but it will not make much of a difference to the exercise pulling down in front.  Another great exercise is doing pull-ups. They will certainly expand the back and work the lats. You can always add weight by fixing them to a belt around your waist with a piece of rope if you want extra resistance. There are proper belts with chain for this if you are at a gym or want to buy them.  I normally only do wide grip lat pull downs. Occasionally I will do some seated rowing which I find is a great alternative.

How to Train and Build Killer Abs| Six-pack.
 I have said this over and over. What you eat is what your waist will look like. If you eat too much you will put on fat, and no matter how much ab work you do, you will not see them. They will be covered. I love doing the abs with weights where I do leg raises. That is the one I do more than anything else. I can tell you that normal sit-ups will give you a six-pack if you are trim. The idea is not to do hundreds of sit ups but to do them like you would train any other muscle. I add weight when I do sit ups. If not, it would be quite easy to do 50 or 60 sit ups at a time. If you hold a 5 or 10 kg weight against your chest you make it much more difficult and you will then only do 12 or so reps. The biggest thing to remember is it is not quantity but the quality of the workout that will bring results.

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)

I am asked some really difficult questions on how to train. I received one in particular, on the chest. One person said their chest was as flat as a plank, and when they did chest exercises they felt it much more in their arms and never felt it in the chest.

This happens so often to people. There is a good reason. When you train chest with bench presses you will be using shoulders and triceps.  Those muscles are not quite as strong as the chest muscles.

The first thing you have to do is to prepare with your mind before you start your training. I try to visualise my chest as huge, and how great it feels after I have just finished training it. My mind is in fact preparing the body for what to expect. It takes the focus off all the other muscles that have to help with the training.

I then do not rush with each rep to get them over with. I want to enjoy the training and the feeling of the muscle growing. I try to concentrate my mind on the pectorals (pecs) and then see them doing all the work. Each time the weight goes up is exciting and I know it is pumping more blood into the muscle - which is what I want. By the 5 or 6th rep I can feel the chest doing all the work. By the time I get to 10 it is burning. I feel like I am hardly using the other muscles at all even though they are working. The feeling is absolutely intense yet the training is so simple.

(This exercise is ideal when you have just completed your final set of 12 reps, doing tricep push-downs, then moving straight on to overhead extensions as a superset - WOW !!!! - the burn was incredible.)

Bodybuilding Muscles| How to Train and Build Huge Arms| Triceps
Many people will do several exercises for a muscle because they believe the more they do the better. This is not true. There is only one shortest route between two points. Where you start and where you end are the 2 points. One simple basic exercise that exhausts the muscle is all that is needed. That is done quite effectively with around 5 sets of one exercise. It again depends on the intensity of the training. If you put everything into the 5 sets then you have the total result. If you put half intensity then you will have energy to do more and that is just time consuming. Make each training count.
 
Bodybuilding Massive Muscles| How to Train and Build Big Arms| Biceps (Big Guns)
I find that sometimes I am just in the mood for doing a few extra reps to get that real burn which sometimes I do not get going too heavy with too few reps.  You really must work out what is best for you. I am not a believer in telling others what they must do to train. We are all different and how we train will vary from day to day depending on our moods. It is so important to get to understand yourself.  Some days I go really heavy with fewer reps and I feel fantastic and sometimes I go lighter with more reps and I get the same feeling. How I feel depends on the kind of results I am going to get. Make sure when you train you absolutely get the feel good factor.

Bodybuilding Muscles| How to Train and Build Huge Chest (Pecs)

Training your chest can be very rewarding. The first thing you need to do to build a big chest is to get a good foundation. I have found that most people will do many different types of exercises for the muscle. I think it is far better to stick to one simple basic exercise. When you start to see some good results then add a few different ones to your training plan. Never make the mistake of getting a programme that is designed to get you to win Mr Universe when you are still not sure of the directions to the gym. Start simple and learn to train and build your chest with the basic exercise the champions have and still use on regular basis. These are exercises like the simple barbell Bench press. You can do them on an incline bench, decline bench or just normal flat bench. I like a flat bench as it gives a more overall workout. The reason for inclining the bench is to work the upper part of the chest.  Decline will work the lower part of the chest. I trained with normal flat bench press and did the normal reduction of reps increase of weights.  I finished with a superset of dumbbell fly’s. That for me is a great way to round off a chest routine.

Bodybuilding Muscles| Arms| How to Train and Build big Triceps

I love training triceps.  The triceps are the biggest muscle on the arm and you need to give them proper attention. Having full big triceps makes you have a great looking arm. I find most people concentrate a lot on biceps and neglect the triceps. There are loads of different ways of training triceps but I think the 3 I use most of the time are triceps pushdowns, kickbacks or overhead extensions.  I almost always use push downs as my first choice basic exercise. I will alternate with the others as supersets. It is very important to remember that, when you train chest, you will also work the triceps - so always train chest first. If you do triceps first you will not have the strength to have a good chest work out. 
I had a fantastic workout taking my time and making each rep count. I really felt like my arms were going to pop.

Bodybuilding Muscles| Arms How to Train and Build Massive Biceps (Big Guns)

I think there is nothing nicer than seeing a person with powerful looking arms. The Big Bicep is a part of the overall look of great arms. Learning how to train and build big biceps properly is really important. The number of times I have cheated by swinging the weight up because I have tried to go too heavy ! This is really the biggest problem that most people face. We allow our egos to take over and try to impress others by how much we can lift. The very best way to get the most from a bicep training is to take it slow and be very strict. Lower the weight all the way down and then use only the bicep to lift it all the way up. Contract the muscle at the top so you put that little extra into the movement. I can assure you even with a light weight you will feel the burn after around 8 or so reps.  Be careful not to over train this muscle it is very easy to do. Do only what is required and use a simple standing bar bell curl or dumbbell curl for the biceps. Leave all the other ways till you have built good looking arms and then experiment with all the other many gadgets and ways of training. I had an awesome bicep workout. Slow and deliberate. A fantastic feeling!!!!

Bodybuilding Muscles| How to Train and Build Massive Legs| Quads| Hamstrings| Calves

How to Train and Build Massive Legs| Quads

I don't seem to train my legs as often as I should. If I do miss a training session it almost always seems to be on the day I have to train legs. I think there is a very good explanation for this. The leg muscles are among the biggest in the body and it takes a lot out of you when you train them. I am totally convinced this is a psychological thing and not anything to do with the actual training. I have to overcome this block. I decided to really do a lot of visualisation before I trained. IT WORKED. I kept seeing in my mind’s eye great looking legs and the feeling of have very powerful legs to carry me around. That was a really good picture to have and one that really encouraged me to train and train hard. I did my normal reduce reps and increased weight. I decided not to go too heavy because of the lack of leg training so worked at ¾ to get the form strict. I did what I would call half squats which is getting the thighs level with the floor. I do not like going any lower than that. The lower you go the more you will work hamstrings and glutes. I just want to work the quads. I also did a super set of single leg squats which is an amazing warm up for the hamstrings and works the glutes too.

How to Train and Build Huge Hamstrings (Leg curls)

I always do the same exercise - leg curls. You have to really focus on your hamstrings because they are your legs biceps and give your legs the complete look. They are quite hard to do and I find that I almost feel like I am getting cramp when I am doing them. I like the feeling as I know they are working. Hamstrings are most sportsmen’s nightmare so to train and build hamstrings is doing you a real favour. You must go light to start as you really need to warm them up. They tear very easily just ask any athlete. I finished off the last set with as many as I could do. I do not really have a superset for these so working to failure is the best I can do. Again I did the reduce reps increase weight.

How to Train and Build Big Calves

I am rather fortunate as all of my family have reasonable calves. I also have a squat rack now so doing standing calves is great. I have improvised on how to do them with this equipment as I do not have a calf machine. I do the normal reduce reps and increase weight but, because calves can take a lot I find I do more reps for them.  I start with around 16 reps instead of the normal 12 reps I use for all my other workouts.  I find that by doing this I get a real burn and a great workout. My last set, I did to failure, as I really do not have a superset for calves with my equipment. The calf is one muscle that is really hard to build and you have to be patient. I really feel for people who are not blessed with big calves. They do take a lot of work.
Over all it was a great workout and one I really did enjoy. Hopefully I can win against this block I have about training legs.

I finished off with a 20 minutes on the stationary bike.

Bodybuilding Muscles| How to Train and Build Massive Shoulders| Huge Lats| and Killer abs (Six pack)

How to Train and Build Massive Shoulders using Dumbbells

I feel like I have a new lease on life and training - I have changed my attitude. Itook a few minutes to visualise the end result. I pictured broad Shoulders and a great V shaped back into this very small waist. I decided to do side-raises as I really enjoy doing them. I find that it is purely the deltoids that have to lift the weight up. One of the things I have learned about lifting weights is that you have to be careful not to do damage to joints. The shoulders are extremely easy to damage. I have a bad shoulders from a rugby injury many years ago and have had it operated on. I have to be really careful. Working with dumbbells is one of the safest ways I know as there is no strain on the shoulder joint provided you do not twist the weights against what is comfortable. I grabbed the dumbbells and began to TRAIN SHOULDERS. I did my usual 12 rep warm up and then reduced the reps by 2 and increased the weight till I barely managed to get the final 6 reps out. I then had a 1 minute break which is what I normally have between sets and went on to do 12 reps lighter. My superset was shoulder presses. Learning HOW TO TRAIN SHOULDERS properly with focus can be very rewarding and quite necessary. You need to increase the size of your deltoids to look good.

How to Train and Build Huge Lats (BACK) using Lat pull downs

I got stuck in to the pull downs with great intensity. If you do not rush when you are BUILDING LATS you will find that with each training session you will get a bit more growth. Focus on each rep and especially focus on using the lat to pull the weights down. On the return of the weights, do it slowly. This puts quite a strain on the Lat / back muscles but is a very good exercise. I again did the increase weight and reduce reps training. There are many other way of HOW TO TRAIN LATS but I prefer this simple basic exercise. I finished with seated rowing as a superset which I can now do because I have the equipment to do that.

How to train and build Killer Abs using leg raises with weights

I have learned from experience that training abs with any form of training will actually work. Normal sit ups will produce results. I think it is a matter of choice which ones you believe will do the best for you. I use Leg raises with weights because I loved the film 300 and really enjoyed seeing the build of most of the Spartans. It is very hard when you carry a bit of extra around the middle. You have to lose that to see actual results. It is not like Biceps, Triceps, chest and other muscles. Even with a bit of extra fat you will still see a difference. I did the reduce reps increase weight way. Here the weight is increased not by adding extra to the dumbbells but by lowering them closer to the floor adds extra on the abs.
I finished off with a 20 minute on the bike and let the sweat flow.
This was a great work out one I really enjoyed. Music loud!! With wife moaning He he.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals)

I am back with a vengeance now. I have decided to go full out again posting information about my current training and how I am getting on.

I am still using the good old way of training with all the main basic exercises. It is really important to realise that results come in the following way. It all starts with thought. Thought creates feelings. Feelings cause action. Action produces results.

I went into the gym fully fired up to get the most out of my training. I did normal bench presses with a straight bar. I have found this to be the most effective way to build a great chest. I know there are many ways to train but you cannot beat simple basic exercises with commitment.

I started with a warm up of 12 reps, quite light. It is good to get the real feel of the weight before going heavier.  I then did another 4 set, reducing the reps by 2 with each one, and increasing the weight till I got to 6 reps. Here is the real test. I had to dig deep to get out the last 2 reps. I then reduced the weight and did another 12 reps with the weight of the 8 reps. That too was quite a challenge. I had no break, but went on to do a superset of another 12 reps of flys. It felt like my chest was on fire. It was an awesome workout.

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

Tricep push-downs - another very basic exercise but one that produces amazing results. I find most people concentrate on the bicep muscle and neglect the triceps. Triceps are 2/3 of the upper arm. I feel they should be given proper attention and even take more importance than biceps.  I followed the same procedure with the training as for my chest training.

If you control the movement, both up and down, you will get the best result. Never rush and try to get it done quickly. Training slightly slower will give you a totally different workout. I did the superset with Z Bar overhead extension.

Bodybuilding Massive Muscles| How to Train and Build Big Arms| Biceps (Big Guns)

Z Bar curls are my favourites. These are again a basic exercise but one I never get tired of doing. I put on the weight and did it until I thought my biceps were going to fall off.  What a way to train and build big guns. I followed the same procedure as I did for chest and triceps. I rounded off the training with hammer curls as the superset.

This was truly a training to be remembered. It is quite something when the mind and the body are in the same place and you give it all you've got. It has to, without question, produce results.

I'll insert some photos later on today.