Building Muscles

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

Getting the food right each day is the biggest challenge. I have a client who does kick boxing, and I was showing her some exercises to gain strength. I then explained how, mentally, we have to be right. Then we have to eat right, and with out those two, the training is meaningless.

Water 2 lts.

Protein Drinks 8.30pm, 12.30pm 3.30pm (3 Meals)

Main Meals.
Tuna and baked potato 10.30am,
Chicken with rice 6.30pm  9 pm

Good day today.

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

I am not changing a thing at this stage. This is the second time I have trained this way and both times I have been stiff. I must have finally got the formula right. Actually it is not that. The problem is, if you do the same thing over and over, your body gets accustomed to that kind of training and then will not respond after a while. A few changes in your training plan will change the muscle and make a difference.

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

12 reps (warm-up) 40 kgs  
10 reps   55 kgs   
8  reps   62.5 kgs   
6  reps   70 kgs  
12 reps   55 kgs   
12 reps  each (Superset) reducing weights to failure.

12 reps (warm-up) 15 kgs  
10 reps   20 kgs   
12 reps   15 kgs 
Reducing weights to failure.

I can feel that I am getting stronger and have again increased the bench press weight.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps with Tricep Pushdowns| Super set with Kick backs

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
8  reps   35 kgs   
6  reps   40 kgs  
12 reps   35 kgs   
Reducing weights to failure.
I am going to throw in a few light kick-back exercises straight after each set of pushdowns to see how that works.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls| Superset seated Incline Curls.

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 6 reps   45 kgs
12 reps   35 kgs
Reducing weight to failure.   

I am going to put in a superset with each set, and that is going to be a very light inclined seated dumbbell curl.

Aerobics.

I trained twice today. I had a bit of time between appointments so I decided to do 40 minutes on the bike. After my chest and arms training I decided to do another 30 minutes on the bike. This way the fat cannot last. 

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

Water 1.5 lts.

Protein Drinks 11pm, 9.30pm (2 Meals)

Main Meals. Eggs, Baked beans, mushrooms and bacon. 8.30am
Chicken Vegie. 1pm, 7.30pm
Tuna salad 3.30pm
I had outdone myself and eaten well even though I was out the whole day and thought I would battle.

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

I was away from 6.30 in the morning and only got home around 6.30pm. I was driving home thinking of every excuse why I should give legs a miss = AGAIN. I decided against it, and even though it was a very tiring day, I trained and I trained hard. I must admit I was ready for bed after this but I am really pleased with the effort.

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

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

Dumbbell Squats
12 reps   40 kgs    
12 reps   40kgs  
12  reps  40 kgs  
12 reps   40 kgs   

I did dumbbell squats even though the weight was very light but I only had around 20 seconds rest between. It was a really good workout.

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

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs   
  
I did what was necessary and did not want to do too much. I will blitz these again the next time.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves| Single Calf Raises
 
15 reps   30 kgs   
15 reps   30 kgs    
15 reps   30 kgs    
15 reps   30 kgs   
15 reps   30 kgs  
I did something different, and worked very light but just kept going. Because it is single leg calf raises, I just went from one leg to the next till failure. Great training.

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

I do not know how many times I have commented on food. I believe it is more important than the actual training with weights. It is what takes you forward or holds you back. It is what gives you an abundance of energy or makes you feel lethargic. Eating correctly, and the right quantity, is so important. It is very difficult when you enjoy food and you have to really see the end result in your mind to be able to take control of your eating habits.

Water 2 lts.

Protein Drinks 11am, 3pm, 9.pm (3 Meals)

Main Meals.
Eggs with maize meal. 7.30am
Chicken with Rice and vege.1pm 6.30pm

Simple but effective.

Bodybuilding Muscles| How to Train and Build Huge Shoulders (Deltoids)| Massive V Shape Back (Lats)| Killer Abs (Six Pack)

I received this comment on my YouTube (bazblog) -

Comment
wide shoulders are derived from the length of bone structure, doesn’t correlate to muscle size
long clavicle bones are from genetic detail. bone structure cannot be altered or improved
sorry

I replied
Thanks for the comment. You are correct. Our genes have a big part to play in how big we get. We do however increase muscle size by training and building muscles. If you train your deltoids they have to get bigger and that will show on your shoulder width. Exactly the same for lats, biceps or any other muscle. Baz

If we accept ourselves for the way we are, and never try to improve, we are going nowhere. Not every one who trains with weights will become a champion bodybuilder, but all will greatly improve the way they look. I think that is what is important and so sad that some people believe they are just destined to be the way they are. Winning is about improving and not accepting things the way they are. 

Bodybuilding Massive Muscles| How to Train and Build Big Shoulders|Deltoids with Dumbbell Shoulder Presses and Superset Dumbbell Side Raises

15 reps (warm-up)  10 kgs  
12 reps   12.5kgs 
10 reps   15 kgs  
8  reps   20 kgs  
6  reps   25 kgs  
12 reps   15 kgs  
12 reps  (Superset) 10 kgs  

Bent over Side raises for Rear Deltoids.
12 reps   5kgs 
10 reps   6.25 kgs  
8  reps   7.5 kgs  
6  reps   10kgs  
12 reps   7.5 kgs (to failure).
I really enjoyed training today and I feel like I am getting somewhere.

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)  35 kgs  
12 reps   40 kgs   
10 reps   50 kgs  
8  reps   60 kgs  
6  reps   70 kgs  
12 reps   60 kgs  
12 reps  (Superset) 50 kgs reducing to failure.  
Working to failure is certainly putting the muscles to the test. Its amazing after a few sets how weak and fatigued the muscle becomes. I was really straining with quite light weights.

Bodybuilding Massive Muscles| How to Train and Build Six Pack|(Killer Abs) with Leg raises (weight) and The Plank.

20 reps (warm-up)  12.5kgs 
15 reps   12.5kgs 
12 reps   12.5kgs 
10reps   12.5kgs 
12reps   12.5kgs 
The Plank  4 x 1 minute hold with 1 minute rest between.

I am enjoying this training. I got a video response on my building abs video on youtube and it is for 3 minute abs. I really wish there was a miracle that could give you killer abs in 3 minutes. Every person around would be baring their mid section showing off 3 minute abs.

Aerobics.

I am now settling for around 35 to 40 minutes of stationary bike riding to burn fat. I think it is working and I am trying a lot harder to control the food in the evenings. That is the problem. My abs are fantastic they are just buried under a pile of fat.

Hints and Tips for Building Massive Legs - Squats

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

I really have come to the conclusion that you can train as hard as you want - if you do not eat right, you will never get any results. You will never have a six pack and you will always look slightly out of shape. I have been really training well this last while, but my love of food is causing a problem. It is stopping me from getting the proper results I deserve for the effort I am putting in. This is the turning week. I think I now have the motivation to win against the food.

Water 2 lts.

Protein Drinks 8.30pm, 12.30pm 3.30pm (3 Meals)

Main Meals.
Fried Eggs in sesame seed oil and Maize meal 10.30am,
Chicken with rice 6.30pm  9 pm

The meals are great but it is the size - and today I have kept the size right down.

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

I certainly must have done something right as I have been stiff - Hooray. I have decided to really give it another good workout again and see if I will be stiff in a day or two. I know I am having to find extra time to train but I really want to do well in the upcoming competition (next May).

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

12 reps (warm-up) 40 kgs  
10 reps   50 kgs   
8  reps   55 kgs   
6  reps   62.5 kgs  
12 reps   55 kgs   
12 reps  each (Superset) reducing weights to failure.

12 reps (warm-up) 15 kgs  
10 reps   20 kgs   
12 reps   15 kgs 
Reducing weights to failure.

The addition for a few sets of flys should make all the difference to building up some big pecs.

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

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
8  reps   35 kgs   
6  reps   40 kgs  
12 reps   35 kgs   
Reducing weights to failure.
  
Working to failure is a good way of stressing the muscle. Triceps do work quite hard when doing chest, so it is important to really focus on the pecs to do the lifting.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls| Superset reducing weight to failure.

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 6 reps   45 kgs
12 reps   35 kgs
Reducing weight to failure. 

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

I am back on track with one difference I did abs together with legs. Yesterday I trained the whole of upper body but not abs.

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

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 think I have overcome the stiffness as I was not as stiff from the last training, but then I have been doing a lot of cardio on the bike which does loosen up the legs.

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

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs start reducing to failure.

I have focused on hamstrings as they really need a big one. I never really focus on these as I do not enjoy training them.

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

20 reps (warm-up)  25 kgs  
15 reps   30 kgs   
12 reps   35 kgs   
10reps   40 kgs   
12reps   45 kgs  
12 reps   30 kgs  

I find I have to do as many reps as I can each time as the weight really is an issue.

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

20 reps (warm-up)  12.5kgs 
15 reps   12.5kgs 
12 reps   12.5kgs 
10reps   12.5kgs 
12reps   12.5kgs 

4 x 1 minute in the plank position with a 1 minute rest between.

I am stiff every time now on the following day.

Aerobics| Fat burner.  

I did 35 minutes on the bike but quite gentle as I have worked legs and that always takes a lot out of me.