Building Muscles

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Huge Arms (Biceps Big Guns, Triceps)

Monday’s training. I went into the gym all fired up after the weekend and having a very quiet week the week before. Now is the time to make a difference and to get myself really prepared for the competition in May. (I still am waiting for them to give the dates). 2009 is going to be a great year for me, and over the break I had time to reflect on last year. Although some of the results I achieved were amazing, considering the state I was in when I started, I feel I could have done a lot more with a bit more discipline.  I have always had a problem with the food.

The training for my chest was normal routine but with a difference because I got a chance to use my new equipment. It certainly has made a big difference. I have some safety attachments so I now can push myself without a chance of hurting myself or being trapped with a pile of weight on my chest.

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)

This was a perfect way to start the year 2009 and as long as I keep seeing the end result in my mind I am going to have some great results.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Incline Fly’s for Pecs (Pectorals)| Superset Dumbbell bench press

20reps  (warm-up) 12.5kgs
12 reps   15kgs  
10 reps   17.5kgs   
12 reps   20kgs   
12 reps   20kgs (Superset d/b bench press)   

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps| Tricep Pushdowns | Superset with Kickbacks
20reps (warm-up) 20kgs   
12 reps   30kgs   
10reps   35kgs   
12reps   30kgs  
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   35kgs   
10reps   40kgs   
12reps   30kgs  
12 reps   10kgs (Superset dumbbell preacher curls)

Great training for the New Year.
 

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps (Big Guns) and Big Triceps

Creatine

Creatine has been used for many years now - mostly for bodybuilders. It's qualities include helping increased strength, have fuller looking muscles, increase body mass and faster post workout muscle recovery.

Creatine is not a hormonal supplement like other prohormones or legal steroids.  Our bodies create creatine and we get most of it from meats and other food that we eat. Unfortunately we often do not get sufficient from our dietso it is necessary, especially if you are training, to take additional creatine. Creatine monohydrate is a dietary supplement that athletes and bodybuilders use to increase exercise performance. Unfortunately, anything that improves performance, people seem to associate with steroids. It is for this reason that  creatine has got a bad reputation from people who do not understand it.

Research now shows creatine revitalises skin cell energy metabolism and provides protection from premature ageing and environmental induced stress. There are ingredients that enhance energy generating systems and antioxidants for preservation of skin against adverse ageing effects and damage secondary to insults such as harmful sun radiations, stress and fatigue.

None of the studies have shown that there are any harmful side effects. I know there are many claims that itwill cause problems for the liver and kidneys. Some people have experienced a slight stomach and digestive discomfort like gas or bloating, or some diarrhoea problems for a few couple of weeks in the beginning with the use of creatine. The digestive and stomach problems may be eradicated by lowering the amount of intake of creatine monohydrate.

I would always suggest that if you are taking creatine, you drink plenty of water. Water is absolutely fantastic for cleansing the system. I personally have found that I tend to get a bit of back ache with creatine if I have had insufficient water. As long as I drink around 2lts of water while I am taking the creatine I feel absolutely fantastic and it certainly gives me more energy and strength when I am training.

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I have decided not to record today as it was a disaster on the type and amount I ate. It was one of those times when I just let myself go and ate to my hearts content. Never mind, Monday is a brand new week and I will make it all right this coming week including Xmas day.

Bodybuilding Muscles| How to Train and Build Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

I missed doing shoulders yesterday as I wanted the day off. I listen to my body and I just knew I would be doing more harm than good training. I therefore decide to really focus on this training and it was worth it.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Single Leg Squats|

12 reps (warm-up) 10 kgs  
10 reps   12.5kgs  
8  reps   13.75 kgs  
6  reps   15 kgs   
12 reps   12.5 kgs  

Seated Single Leg Extensions.

12 reps  (Warm up) 30 kgs    
10 reps   35kgs  
8  reps   40 kgs  
6  reps   45 kgs   
12 reps   40 kgs  to failure

I could feel the energy in the training and so that makes it a more pleasing training.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

I had to grit teeth and force a lot of the reps even when I thought they would not come. It is amazing how strong the mind is and what the body can do when you put your mind right.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves| Single Calf Raises

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I enjoyed the calves and am so grateful that I already have calves that are fair and do not required too much effort. 

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have gone extra again on protein drinks. This is because I am a bit lazy to make the right food.

Water 2lts.

Protein Drinks 8am 10.30am 1pm 6.30pm (4 Meals)

Main Meals.
Chicken and Veg  3.30pm 8.30pm

I really must make more of an effort to eat different. I am eating the correct stuff but not making it very appetising.    

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have gone lighter today for a change and more reps. I just wanted a change. Sometimes changing can be the best thing for training. It adds excitement  to the normal routine.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset reducing weights to failure| Flys

15reps  (warm-up) 30kgs
12 reps   45 kgs  
12 reps   50kgs   
12 reps   50 kgs   
12 reps   50 kgs   
12 reps  each reducing weights to failure.

I got a real burn from this because of all the reps. I am not sure it will be stiff but it felt good doing it.

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

12 reps (warm-up) 20 kgs   
12 reps   30 kgs   
12 reps   25 kgs   
12 reps   25 kgs  
12 reps   20 kgs   
Reducing weights to failure.
   
The burn was incredible. When you do a lot of reps you have to really battle to get out the last few reps and so for me very enjoyable.

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

12 reps (warm-up) 20 kgs   
12 reps   25 kgs   
12 reps   30 kgs   
12 reps   30 kgs
12 reps   30 kgs
Reducing weight to failure.   

This was an amazing training. I was in absolute agony getting out the last few reps. Again because the weight is not much I am sure I will not be stiff the next few days but the training was really good.
.

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I decided to keep the meals even more simple than normal. I am eating to lose fat. I wish there were no evenings because that is the problem time for me.

Water 1.5 lts.

Protein Drinks 7.30am, 3.30pm 7.30pm (3 Meals)

Main Meals.
Chicken and potato11am  4pm 9.30pm

Boring food but I am managing

Bodybuilding Muscles| How to Train and Build Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

Today is a day I am really proud of myself. I have trained after a really busy work day and lots of travelling. I wanted to miss but I just kept putting the picture of winning the trophy at the competition in my mind and that was enough to spur me on to train - even though it was later than normal for me to train.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Single Leg Squats|

12 reps (warm-up) 10 kgs  
10 reps   12.5kgs  
8  reps   13.75 kgs  
6  reps   15 kgs   
12 reps   12.5 kgs  

Seated Single Leg Extensions.

12 reps  (Warm up) 30 kgs    
10 reps   35kgs  
8  reps   40 kgs  
6  reps   45 kgs   
12 reps   40 kgs  to failure

I am so glad that I trained. It is the after feeling that makes it all worth while. I must admit however I am enjoying even the hard stuff right now and I can see the results coming.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

This was a great hamstring session and I am really pleased that I am putting in the effort.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves| Single Calf Raises

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I really cannot wait to get the squat rack equipment I have ordered, then I can go to town on calves and do proper weight etc.

Bodybuilding Muscles| FOOD for building Massive Shoulders (Deltoids)| Lats (Huge Back)| Killer Abs Six Pack

Normal day today.

Water 2 lts.

Protein Drinks 8am, 11am 3pm (3 Meals)

Main Meals.
Chicken and potato. 1pm, 6.30pm, 8pm

Not much excitement in the food.