Building Muscles

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

Training legs today was very important to me as I have quite a weakness around the teardrop area. I have really decided to target this area with leg extensions. With bodybuilding, you can pick on a muscle and you can change just that one muscle if you choose. This is what makes bodybuilding so much fun.

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

Legs take a lot out of you when you train them properly. I found after this training session that I I had been 12 rounds with Mike Tyson. That is not a bad thing but I did fall asleep in the afternoon as I was really fatigued. The reason is you are training very big muscles and they require a lot of blood to work and get them pumped up 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   

I have never been a lover of training hamstrings but I know how important it is to train them. I always try to go the extra mile even though it is not my most favourite exercise.

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  

Calves are those difficult muscles - and usually, because they are quite hard to train, we neglect them. I make sure I give them a good training and if necessary add extra reps to get a real burn. It is worth it.

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

I have been very strict and made it a winning day. It is such a sense of accomplishment when you do it right. My biggest problem is in the evening, watching TV after I have finished training and have cooled down. I could easily eat the whole refrigerator - never mind the contents.

Water 1.25 lts.

Protein Drinks 10.30am, 4pm, 9pm (3 Meals)

Main Meals. Scrambled Eggs and Toast 7.30am,
Chicken with cabbage and sweet potato. 2.00pm 7pm

I am going to try to have a protein drink fairly late so that is the last meal for the day. I think it is better so you are not going to sleep with a tummy full of more difficult stuff to digest. Protein drinks seem to be absorbed into the system easier than solid food.

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

I get many questions on how long will it take to build big guns, and how long it will take to develop a large chest. The answer is quite simple - not really long at all. You have to be realistic. There is no magic pill or cure to get big. How you think is really important, and then how you eat. Lastly - how you train. If you take time to workout properly and make each training session count you will be amazed at how you will look in around 3 months. 

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset Fly’s

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  (Superset) 12.5kgs  
I have been taking some Creatine in a protein drink before I train - about 30 minutes before I train - and what a difference. I have so much more energy. It is certainly giving a new meaning to building up a big chest and arms.

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 tried to really tense and contract the muscle with each rep,and it works. You will get an incredible burn. I also made sure I was using only the tricep to push the weight down. It is so easy to put body weight behind the movement, and although it will still work the tricep, you are not really getting the full benefit of the training.

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

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 6 reps   45 kgs
12 reps   35 kgs
12 reps  (Superset) 12.5kgs   
I must admit I thought my biceps were going to go into cramp. I worked them really hard. I felt quite proud and even took off my shirt in my freezing cold garage to see how they looked. It was very encouraging.

Aerobics

I did 30 minutes of a fat burn exercise which will now become the norm for me. I still have a bit of a layer of fat in the midsection which I am determined to get rid of. I know it will take a little while so I am not going to rush it. The big thing is the way I am eating which is about the best I have ever done.

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

Water 1.5 lts.

Protein Drinks 1pm, 9.30pm (2 Meals)

Main Meals. Eggs, Baked beans, mushrooms and bacon. 8.30am
Chicken and baked potato. 11am, 6.30pm

It was great to work the legs out as I spent most of the day in the car driving. I still managed to eat reasonably well I did miss a meal.

Preparation for the times you travel is really important and because I did not prepare correctly I did what was wrong. I know that if I miss meals my body will shut down and hold onto the fat I badly want to shed.

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

Our legs carry us around every day. It is important to train them properly so they can look good. The main problem is the fact that our calves are used so much in our everyday activities, that it can be quite difficult to get them to grow. Many people are very unlucky and do not have sizable calves so they have to develop them. This can be very hard and can take quite some time. It is for this reason that, when you train calves, make sure you are going as heavy as possible and that you are very deliberate with each movement. You want the calves to know they are doing something. If you rush the training it will be a bit like going for a short run. It will not really have much of an impact on them and their growth.

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

As you can see, I have doubled up on the leg training. The single leg squats work not only the quads, but also the inside of the thigh and the hamstrings, as well as the gluts. They are a very good overall exercise. I needed to work the teardrops as I am not as strong as I would like to be in this area. If I am going to go into competition, then I want to really work this area.

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) 35 kgs   
(Superset - Lunges)
Big hamstrings are a bit like big triceps. They give the leg depth. You have to work them even if you find that you do not enjoy doing the exercises. I know they are not my favourite.

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  
Take your time with this exercise. At the top of the movement, go for that little extra lift which really concentrates the calf and will cause quite a burn. Building calves is hard work but worth it.

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

I travelled today however I still ate as I should. I have decided that there are no more excuses.

Water 1.5 lts.

Protein Drinks 7.30am, 1pm, 9.30pm (3 Meals)

Main Meals. Chicken with rice 10am, 3.30pm
Tuna with jacket potato 6.30pm

It is really important to eat correctly especially if you do not want the muscle to be used as fuel when you are training.

By eating 6 times a day your body will be quite happy to part with fat as it does not perceive that there is any shortage of food.
We have amazing bodies and as soon as you decide to cut down on food your body will shut off any extra activities to conserve fat for later. It seems a little strange that in order to lose fat you have to eat but that is the truth of the matter.

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

Today I am training the rest of the upper body. I have split my training to three muscle groups per day. This makes the training much easier and I can give a little more attention to each muscle so I can get the best possible results. Shoulders can make or break how good you look. If you have weak looking shoulders and big arms you will look out of proportion. It is quite important to focus on your body and see where you are weak and where you are strong. We all have good points and poor points. It is just a matter of working on the bad points to make them stronger. I am going to have to look at my rear deltoids as I have been lazy in the past and not trained them very well.

This is the training program for today,

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 have put in a bit extra only because I really need to work on my rear deltoids. I will do this till they match up with the rest of my shoulders.

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  
I tried to extend out the lats as I train. This gives a really good burn. I am starting to have a problem as I do not have an anchor on my bench so the heavier I train the harder it is to keep seated on the bench as I pull down the weight. I am probably going to have to change to bent over single arm rowing

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 
15 reps   12.5kgs 
12 reps   12.5kgs 
10reps   12.5kgs 
12reps   12.5kgs 
12 reps  (Superset)   
I have been eating a lot better since making the commitment for this bodybuilding competition so the six pack will not be very far away.

Aerobics.

I am doing extra cardio and fat burning on the stationary bike. The sooner I can get rid of the excess fat then I will concentrate on building bigger muscle.

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

Food - Yesterday

I have been very strict.

Water1.5 lts.

Protein Drinks8am, 2 pm, 6.30pm (3 Meals)

Main Meals.Chicken with banana 11am, 8.30pm
4 egg white omelette with peas and baked potato 4.30pm

Each of the main meals is a fist size of protein and a fist size of carbohydrates. I should have had one more portion of vegetables. It is ideal to have two lots of veggies each day. 

I am going to order some supplements shortly, which are essential to help muscle growth. I will let you know the exact supplements we are going to use. At present I am relying on the vitamins and amino acids in the protein drink. I am going to order a new type of protein.

Once they arrive I will let you know exactly what we are using so you can follow on if you choose.

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

This is the start of the new programme, and I have around 7 months to get myself into fighting shape for this all Natural Bodybuilding Competition.

I have decided to just follow my own programme and not try anything fancy.

The start has to be mental. HOW YOU THINK. I want to win or it would be stupid to enter this for the sake of entering.

My training today consisted of first using my imagination, and seeing myself walking up and receiving the trophy looking in amazing condition. I visualised every muscle on today’s training programme.   I could see them grow in my mind, and then when I had spent a few minutes doing this, I started my training and I trained as per the schedule.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset Fly’s

12 reps (warm-up) 40 kgs  
10 reps   50 kgs   
8  reps   55 kgs   
6  reps   60 kgs  
12 reps   55 kgs   
12 reps  (Superset) 12.5kgs  
Each rep had to mean something. This training was not a race but very focused. I am determined to build and train a massive chest that anyone of my age would die for.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps|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 
This was another amazing training. Using my mind and the fact that I have just done the video of Skull Crushers was great to give me the inspiration to train well. I am going to build big guns for this competition.

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

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 6 reps   45 kgs
12 reps   35 kgs
12 reps  (Superset) 12.5kgs   
I enjoyed the training and took a little pause at the bottom of each rep. I could not believe how much effect that had on the burn. I also just relaxed for a fraction of a second at the bottom of each rep.

Aerobics

I have decided to give a little extra time to aerobics as I have a layer of fat I want to burn off quickly. I did 30 minutes of a fat burn exercise so it was just a little variation on the resistance. More of  a constant ride.

Bodybuilding Muscles| How to Train and Build Massive Chest| Arms| Shoulders| Back| Abs| Legs

I have put all of the body parts in today because I had previously said I want to go on a QUEST FOR PERFECTION. I have been working on it, but have had a few distractions. My son Terry approached me and said he is going to enter both of us in a Natural bodybuilding competition to be held in May.

I am not a poser, so have always had a problem with this - but I think it is time to change. This is the real thing and now I am going to have to put in a proper effort and get myself into a winning situation. I do not like losing so I decided, if I am going to enter, I want to win. I am in the over 50’s category.

I am going to use my own method for getting into shape. I am sure there are some very special ways of doing this but I want to use an understanding of my own body and common sense. Terry is going to use my method for the first 90 to 120 days, and then he said he might change and use some other method. Terry has got quite out of shape lately, so to see him change in a short space of time is going to be amazing. I know he is going to do far better than I did in the 120 days as he is a lot younger.

I will be giving an account of what I am doing every day from now on till the final result and I really want to walk away with the trophy.