Building Muscles

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

The Purpose of Bodybuilding

It is amazing how we all put labels on things. When you hear the term bodybuilding, you immediately think of Arnold Schwarzenegger. A bodybuilder has to be a huge steroid-taking giant, who struts around the gym trying to intimidate everyone who does not look quite as big as he or she.

Well - that is not true. Anyone who goes to a gym, or decides to use some weights to change the shape of how they look, is bodybuilding. That goes for the person who is overweight to the really thin person. Weight training, or resistance training, is bodybuilding.

In this day and age, where it seems the media are all out to spread doom and gloom to the world, we need an outlet - a way of reducing and releasing stress and built up frustration. Lifting and training with weights is absolutely fantastic for this. You can never reach the end. Each time you can lift the weight easily, you add a bit more and start all over again. It is one of the most motivational things I have ever done and fits in perfectly with my day job. I try to help people be their best with the way they think, and I can guide and help them with not only the mind but the body.

Having a healthy body is halfway to having a healthy mind. Training has this amazing way of giving you energy to work better and longer - to clear your thoughts so you think better and can be really creative.  It is one of the very best ways to develop great self-esteem. When you have a great self-esteem you will have a lot of confidence - not a false put-on confidence to cover up a poor self-esteem. There are so many people with huge confidence, to the point of arrogance, but have a very low self-esteem.

Bodybuilding has so many positives and almost no negatives. If you have never considered training before, give it a go. You will surprise yourself. By the way, you cannot, under any circumstances, turn fat into muscle or muscle to fat if and when you stop training. That is absolutely false. What happens is, when you train you will tend to eat a bit more, and if you stop training most people carry on eating the same and then gain fat. That has nothing to do with stopping weight lifting. Getting fat is about eating too much (unless you have a medical problem) and getting a great shape is about using resistance to change the current way you look.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

The Trapezius musclesm or traps as they are commonly called, are the muscles that run down your neck to your shoulders.  It is very easy to neglect them because you do a bit each time you actually lift a weight up in front of you. The problem is however, that if you do not train them you will look out of proportion. I am not in favour of some of the guys I see who have huge traps - in fact they are bigger then some of the other muscles they have. That is not for me. It is necessary however to do some shrugs and upright rowing from time to time, which will target these muscles and give you the slightly better look. It certainly also helps with doing squats or you will have to pad the bar with something or it really hurts the top of the neck. I have to make an effort now to build up the traps as I realise I am quite weak in this area. That is the beauty of bodybuilding. Any area you are not completely happy with you can target and make the change. Life is so great.

Deltoids with Dumbbell Shoulder Presses and Superset Dumbbell Side Raises
15 reps (warm-up)  10kgs  
12 reps   12.5kgs 
10 reps   15kgs  
8 reps   20kgs  
6 reps   25kgs  
12 reps   15kgs  
12 reps  (Superset) 10kgs  

I had a great training session. I did throw in a few shrugs which I have not recorded.

Bodybuilding Massive Muscles| How to Train and Build Huge Back| Lattimuss Dorsi (Lats) with Lat Wide Grip Pull downs and Superset Narrow grip lat Pull downs.
15 reps (warm-up)  35kgs  
12 reps   40kgs   
10 reps   50kgs  
8 reps   55kgs  
6 reps   60kgs  
12 reps   50kgs  
12 reps  (Superset) 45kgs  
Lats are the muscles that give you the overall V shape. I spend a lot of time training them to make sure that they are in line with everything else. That will give the impression of very wide shoulders and a big chest. You have to make sure you are doing all the muscles that count to make the overall look good.

Bodybuilding Massive Muscles| How to Train and Build Six Pack|(Killer Abs) with Leg raises (weight) and Superset Abs Wheel

20 reps (warm-up)  12.5kgs 
20 reps   12.5kgs 
20 reps   12.5kgs 
20reps   12.5kgs 
20 reps  (Superset) Sit-ups.  
There are so many experts in this field all with wonder schemes to get the elusive 6 pack. Simple sit-ups will work but you have to lose the belly fat. If you do not you can train 24/7 and still look like a slug. I know that is hard to take but it is the honest truth. Lose the body fat and the abs will appear almost like a miracle.

Bodybuilding Massive Muscles and the Upper Body Workout

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

Since I started posting videos onYoutube, I have found that chest and biceps seem to be the two big favourites with most people.  It is really important to train the chest properly. One of the big things to remember is - with any of the bench presses and flys that you could do, you will also work quite a bit of the shoulders and especially the triceps. The triceps in the arms are a lot smaller than the chest so always work the chest first, or you will have exhausted the triceps, and not get a proper chest workout. I have also found most people want to do several different types of exercise for one muscle. I would definitely suggest you use one main exercise and then add in another if you are thinking of super setting. I know we all think that if we do lots of different exercises we will get a better result, but that is really not the case. Use the main basic exercises most of the time. I train on a flat bench and do normal presses. It is really important to use your mind and visualise the training before you do it so you get the most out of every workout. Training should be fun and you should really look forward to doing it because of the end result. That is what should be in your mind before you even start training.

My workout was quite a simple one and i always try to do a pyramid type of training.
20reps  (warm-up) 40kgs
12 reps   50kgs  
10 reps   55kgs   
8 reps   60kgs
6 reps   65kgs    
12 reps   55kgs
12 reps   12.5kgs Flys Superset.   

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps| Tricep Pushdowns | Superset with Kickbacks

20reps (warm-up) 20kgs   
12 reps   25kgs   
10 reps   27.5kgs   
8 reps   30kgs
6 reps   32.5kgs 
12reps   27.5kgs   
12 reps   10kgs (Superset Kickbacks)   

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls| Superset with Preacher curls

21reps (warm-up) 25kgs   
12 reps   30kgs   
10 reps   45kgs   
8 reps   40kgs
6 reps   45kgs 
12 reps   40kgs   
12 reps   10kgs (Superset dumbbell preacher curls)

I do not try to do too much in one session, and have broken my training up over 6 days. I never train the same muscle more than twice in a week.  

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

Change

How  many of us live the same day over and over, never changing a thing, but complaining each day about the same things we complained about yesterday. We seem to be stuck in a time warp - not believing we can do anything about that.

The minute you decide to change and to think differently, you will find that things will start to happen. You might not notice it at first or it might be in very slight changes, but change will take place. Sometimes people might react differently to you, and sometimes they don't. When you begin to change you will become different in your own eyes. You will awaken to the reality that you have the power to make yourself happy by your own thoughts and actions.

Change is something we all have the ability to do at any time we choose. I believe that we each have creative power to experience anything we choose. The problem is that, most of the time, we seem to think that every day is the same with no change or difference. If you are struggling to make extra money, then you would truly believe that each day has the same hardships. We seem to believe that every day is exactly the same or has little variation over and over.

You wake up with the same problems, think the same thoughts, have the same feelings, the same patterns, the same fights, the same conversations, the same desires, and the same discouragements.

The biggest thing most of us do is to think - if only this or that would change - the money, the weather, the amount I got done today, my face, some aspect of my body, the amount of criticism someone dumps on me, the amount of complaining my friend does. If only that was not the same over and over and over day after day.

But what if it never changes?

Are you stuck feeling awful forever?

If you can't change your circumstances, what you can change is you. You can change YOUR actions, YOUR thoughts, YOUR beliefs, and YOUR attitude.

You and I have endless opportunities in which to practice doing something different when faced with
those same old circumstances. It is a matter of choice. We can make that choice today. We can decide that today is going to be different and we are not going to think the same old thoughts and do the same old things. We are going to have a great day regardless of how it looks out of your window.
You decide and you alone. No one else can influence you on how you will feel unless you give them permission. Take personal control of who you are. It is not that difficult - all it takes is for you to say NO MORE. Take positive action and think good things. You will be amazed how thing will change for you.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

Bodybuilding Made Simple.

There is an awful lot of information out there about how to train and what the best way is - and how you should be doing this and that with your training. There are many get-muscles-quick ideas and a number of unrealistic ideas on how to train.

So which way is the best? Well I believe that keeping it simple and using the tried and tested basic way always has produced a very satisfactory result.

Never try all the different ways there are to train a muscle when you are just starting out. Do the simple basic ones. For example Chest - do a normal straight forward bench press with a straight bar or dumbbells.  Biceps - do normal standing curls again with a z bar or dumbbells or a straight bar. The same goes for all the different muscles. Use the tried and tested basic exercise.

I have found that these will give you a fantastic foundation to build on. It will take about 3 to 6 months to get this. Once you have the foundation then use other ways of training. You will have the confidence and know more of how your body responds to training. The amount of weight is totally dependant on how strong you are - no one can recommend a starting point. You have to discover that for yourself.

I have always found by doing a pyramid training system it is easy, and you get fantastic results in a very short space of time.

I train every muscle the same.

12 - 16 reps very light warm - up. 1 min rest
12 reps heavier. 1 min rest
10 reps heavier. 1 min rest
8 reps heavier. 1 min rest
6 reps heavier. 1 min rest (You must be really struggling to lift the weight from 3 rep)
12 reps with the weight of the 8 reps (you must really battle form 7-8 reps no rest straight on to a superset of 12 reps with another exercise for the same muscle. EG. Chest - main exercise is bench press and the superset would then be incline fly's.

I then have a 2 minute rest and go on to another muscle and do the same again.

I never train the same muscle more than 2 x a week so it can rest properly and grow.
e.g. Chest, triceps and biceps (Forearms if you want to train them) - Mon and Thurs
Shoulders, Back and abs - Tues and Fri.
Legs - Wed and Sat.

I hope that helps you and the best of luck with your training.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

I thought I would share this comment that I received from Rob. He is on You Tube - user name cheesylobsterob. He is a young man from the UK. I feel so encouraged by seeing and hearing from people who are making an effort to better themselves and to have a better quality of life. The times I have attended a gym, I have never been impressed with the really well built and the toned trim model like ladies, who seem to flaunt themselves around the gym in designer gear. I have always been impressed and encouraged by the overweight lady trying to do something to change, and the skinny little guy who is trying his best to improve. For me that is real inspiration and encourages me to train and train properly.

I have made no corrections to this comment that was sent to me. He had asked a few questions prior to this.

Re:Measure
Great to hear! I am thank you.

That makes sense Because when I started doing lifting properly I went from 10 stone 2 to 11.6
in just over 2 months. I didn't grow taller but with the lifting became built up very quickly but of course that was going to be half expected because it was a new thing for my body so the gains were going to be big.

I'm now basically coming up to the three month mark and by the fourth will once again alter my program to trick my body into laying new muscle so the 4 month thing makes sense as I will try to change my routine every 6-12 weeks and the 12 weeks of course is 3 months roughly so after doing three months of hard work and a 4 from a new variation of exercises I should see a gain hopefully.

Thanks hehe, I've seen many teenagers my age who give up or have done it for three years and have asked me for help and I've only been doing it for a few months! Even if I don't see gains I will look into why that is and try and correct it. I don't tell these kids what to do obviously because I am a complete beginner, I just tell them to be careful and spread the word about guys like yourself helping people :) I have specifically told people to look at your vids so I'm spreading your great advice!

Many kind regards

Rob

I then asked him if I could use this on the site and this was his reply

Re:Re:Measure

I would be delighted.
Well I myself appreciate the boundless help you have given me and others. I click on your page and tend to see at least 2 knew things on most days and you never fail to reply even if it is the same question!
Its also great to hear that from yourself, many thanks

Rob

With comments like this it certainly makes training an honour and encourages me to do even more.

Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

Testimonial

I received this from a 16 year old youngster who lives here in the UK. It is so inspiring for me when a young man has taken the time to look after himself by doing some physical exercise instead of playing video and TV games all the time. It is these types of comments that certainly keep me going. Have a good look at my you tube site bazblog and see how many people, young and old, are becoming aware of their bodies and trying to take care of them.

I have put it in exactly as I received it with no alterations.

BradButcher123

Re:Hi Baz

Thank you again Baz. I've started to now lift around 10 - 25 KG and I am starting to feel the improvements already i feel; i can also lift more and for longer periods of time. I think that because I was lifting so much weight, and only a few reps, my muscle tone wasn't improving. I've also kept to the only 2 times a week on the same muscle routine which seems to help because I get less aches and pains and it gets me more motivated to work out when it comes to it! I just think I need to concentrate on my diet now, and stock up on protein drinks, carbs and protein foods.
I'll let you know how it goes in the near future. I think i just need to keep to this routine and then i should start to see the effects in 2 - 4 months time? Would you say that was an appropriate time span?
Thank you for your understanding and advice again! It really did help alot, as now I can keep to a routine that actually works for me, but i just need to start eating more food generally I think!

(I asked if I could put this on my website to help others and here is his reply.)

Hi again Baz
Yes that would be great, I do not mind one bit :)! I just cannot thank you enough for giving me this advice Baz! I always thought the heavier you lift the more muscle you gain, which is the case in some instances, but if the weights too heavy nothing will happen, because you can’t do enough reps, and I now realised that thanks you your knowledge and advice.
Thank you so much again Baz. You explain things really easily as well; you're the best!

How humble it makes one feel when we know we can influence so many people in our lives if we want to.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

Gym Equipment

I have finally got my Christmas present to myself - a new piece of equipment for training. Up until now I have not been able to do squats because I need a squat rack to do them safely. I was also having a problem with lat pull downs as, the heavier you go you start lifting off the bench - the weights are heavier than you are. I did not have an anchor like the gyms have. Calves with proper weight were out of the question.

Now with this new equipment

I can Bench Press heavier as I have a safety catch. If I get stuck and cannot lift the weights up to the rest, I can let it come down to my chest and it will rest on the safety and not squash me.

I can do seated rowing for lats and go as heavy as I can.

I can do squats safely because of the safety built in.

I can do calves to the max because I do not have to try to lift the weights up to my shoulders or use dumbbells that I cannot hold because they are too heavy.

It also allows me to do tricep push downs, and if I anchor it to the floor I will even be able to do up right rowing and curls.

This is a fantastic piece of equipment.

Hints and Tips on How to Build Massive Forearms

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

I thought I would lay out my normal routine for my training. This is the standard way I train every muscle. I have found that there are loads of ways to train and this works best for me. It is really important to find a system that works for you, mentally, because if that is right, the muscles will come. A great deal of training is to do with the mind. Food plays a very big part, and finally the actual lifting of the weights.  I do alter from this, but very slightly, because I have proved that it works for me.

I break my muscles up in groups. And train them only on certain days.

Chest – Arms on Mondays and Thursdays
Shoulders – Back – Abs on Tuesday and Fridays
Legs on Wednesday and Saturdays

If I miss a day for whatever reason, I used to try to make it up, but I have changed that now. If I miss - tough.

My training is a pyramid type of training.
12-15 reps warm up 1 min rest
12 reps heavier 1 min rest
10 reps heavier 1 min rest
8 reps heavier 1 min rest
6 reps heavier 1 min rest
12 reps with the weight of the 8 reps
No rest on to a superset of another 12 reps.

2 Minutes rest

Next exercise

I hope this give you a good idea to work out your own training system. I know there are many people in the fitness industry who make all sorts of claims. They prescribe how you should train and the amount you need to use - I think that would be fine if we were all clones. Each of us is different with different genes, and each of us will develop at a different rate. The way I have tried to do it is one that is very basic and will work for anyone. It will build a foundation. This will take about 90 to 120 days. After that, do whatever you feel will work for you.  I can assure you this will make a huge change to how you look. It took 6.5 inches off my waist and I cheated with the food.