Building Muscles

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

I have had to eat really well today because I did a lot of extra training. You must always plan your food according to what you are going to do. You need to use up what you put in and if you are doing more eat more - if you are doing less eat less.

Water 2 lts.

Protein Drinks 7.30am, 6pm, 6.40pm (3 Meals) you will note I had an extra protein drink during training. It was a light one.

Main Meals.
Chicken and rice.10.30am,
Chicken with Rice and vege.1pm 3.30pm
Nuts and fruit 9.00pm

That was quite a few meals but they were a bit smaller in size than I usually have. I ate more but then I did more. There are a number of the big boys who will eat up to 10 meals a day and quite big portions. They are also spending around 4 to 5 hours a day training.

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

Today was a catch up day as I missed Wednesday Legs so I did them on Thursday. Today I decided to double up. I have done this before but do not like doing it too often - the whole of upper body training.

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

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.

This was a great training. My chest/Pecs felt on fire at times.

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

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
8  reps   35 kgs   
6  reps   40 kgs  
12 reps   35 kgs   
12 reps  (Superset) 10 kgs  l 
I will mention again - never do triceps before you train chest if you happen to work them out on the same day. The reason is because they are used when you do bench presses, and you will not have enough strength to train your chest properly if you do triceps first.

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.

You will see I have moved on to lats as I want to finish my workout with biceps. Doing lats also works biceps as you are pulling the weight down and that involves the bicep.

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.  
Wow I feel like I own a set of wings.

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

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

Side raises for Deltoids.
12 reps   5kgs 
10 reps   10 kgs  
8  reps   12.5 kgs  
6  reps   15kgs  
12 reps   12.5 kgs (to failure).
This exercise has given the biceps time to rest as I am now doing raises, and so the biceps are not contracting. I also did a full set of shoulder presses so I have really given the shoulders a double workout.

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
12 reps  each (Superset) reducing weight to failure.

I did battle as the whole of my upper body felt like it had been hit by a freight train. I do not think training like this regularly would be good for me. It is just too much and I really try to give it my all with every exercise.

Aerobics.

30 minutes as a fat burner - it is not a race just consistent pressure at around 100 RPM. It is excellent for burning off excess. You will never get fit this way as you are only using calories.

Bodybuilding Muscles| Food for Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

I managed to eat really well even though I had to travel for a good part of the day.

Water 1.5 lts.

Protein Drinks 7.3am, 5.30pm, (2 Meals)

Main Meals.
Chicken with rice 11am
Boiled eggs and yogurt 12.30pm
Chicken veggie and rice 7.30pm
Fruit and nuts 9.30pm

I am pleased that all my food was eaten, and that is so important. Doing legs really does take a lot out of you. If I had been short of food, the energy would have had to come from somewhere, and that could easily have been from the muscles I am trying so hard to build.

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

After missing the training on the day I was meant to do legs(Wednesday) I thought, I am not going to do what I always do - miss it all together. I have done the training as normal, but on Thursday instead, and will catch up the upper body by doing all of it on Friday.

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

This was a fantastic legs training and I am so glad I have done it. I must admit I do feel a bit sick when I am finished. That is because of the size of the leg muscles - they take a lot out of you when you train them properly.

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   
12 reps  (Superset - Lunges) 35 kgs   

Great training but not as intense as I really need to go. I am going to concentrate on hamstrings on Saturday.

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  

This was a good work out but I really do miss a proper calf machine.

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

I have done a whole lot better to day and eaten properly 6 full meals.

Water 1.5 lts.

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

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

It makes a very big difference when you eat correctly. The energy levels are at a new high. Great day all round.

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

I am having a really good time training. I find that because I have mentioned my plans to enter the bodybuilding competition on YouTube, I am been given so much encouragement -  now each training has to count.

I am going to work on the rear Deltoids for the next while till I feel happy that they have grown. My biggest fear now is that I do not eat properly as this will then make me use muscle mass for fuel. I am going to have to plan each day carefully.

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).
Excellent work out. I hope there is a little stiffness  coming.

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.

I decided to take this to the same level I did with the chest and biceps. I reduced the weight each time till I failed to lift a very modest amount of weight.
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.  
Wow I feel like I own a set of wings.

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.
The last time I did this I was stiff for 3 days so I am really looking forward to the same result today

Aerobics.

30 minutes x 2 on the bike. I have never done this before. I did the first 30 minutes first thing this morning, and then finished off the day with another 30 minutes. Amazing - I am really pleased with the workout. My wife said I do look a bit drained after I finish so I am not sure if that is good or bad,

How to Build and Bulk Up Massive Shoulders

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

Today was a day of poor eating. This is not because I over ate but did not eat enough. There is a very big possibility that you will lose muscle mass if you train hard and you do not eat right. I did train hard but ate too little. I missed a few meals. The reason was I had to travel to see a client and forgot my protein drinks at home so went without anything. (NOT GOOD)

Water 1.5 lts.

Protein Drinks 2.30pm, 8.30pm (2 Meals)

Main Meals. Scrambled Eggs and Maize meal 7.30am,
Chicken with rice 4.30pm

I have only had 4 meals today so will have to make a proper effort tomorrow as I am training like each session is the last one I will ever do.

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

I want to really shock the chest now with some extra sets and reps. I feel that it has been some time since I have been stiff the next day or 2 after training. This only happens when you do something different. The more you keep doing the same exercises the more they get used to the training. That does not mean that they are not growing but they need that extra shock from time to time to get you to the next level. 

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

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.

I have tried this in the past and it has worked. You cannot do this every time you train as I do not think it is good to overdo it. Right now I feel it is time to put in a big one and today is the day.

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

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
8  reps   35 kgs   
6  reps   40 kgs  
12 reps   35 kgs   
12 reps  (Superset) 10 kgs  l 
I trained normally for triceps as I want to go mad the next time. Today is over the top on chest and Biceps.

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
12 reps  each (Superset) reducing weight to failure.   
I trained till I could not even lift the weight again I was not worried how many reps I did. I just wanted to fail. Hopefully the stiffness will follow.

Aerobics

I am really going hard on the fat burning training. This is not so much on the resistance, as I do not want to get extra fit. I want to burn fat and that comes from an increased heart rate. Time is more important here. I am now on the stationary bike for 40 minutes. Wow - I must really want to win the competition.

Bodybuilding Muscles| Food for Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

I am starting to enjoy eating this way as it is not so much of a problem. Of course the big thing is to have a clear goal in your mind at all times. If you are training without a really good reason it is easy to get sidetracked. Whey you know why you are doing something it is easy to see it through and the journey can become quite enjoyable and exciting.

Water 1.5 lts.

Protein Drinks 10am, 3.30pm, 9.30pm (3 Meals)

Main Meals. Egg & baked potato 7.30am
Chicken with vegetables & rice 1pm 7.30pm

This was a pleasant day but a bit hard as I sat and watched rugby. It is easy to want to munch your way through the games.