Building Muscles

Bodybuilding Muscles| How to Build and Train A Massive Chest| Pecs

We are conditioned to believe that we need to train really hard to build any form of muscle. This is, in fact, partly right. A lot to do with muscle building is how you think - then how you eat, and finally how you train.

How you think
Arnold Schwarzenegger was a master of using his mind. You have to be able to see the muscles grow in your mind for them to really grow in the physical. They will grow in the physical because of the exercise - that is common sense - but they will grow a lot quicker if you use the power of the mind.

The Food you eat
If you are eating badly you will never build massive muscles. You cannot build a big chest or any other muscle. Food is the fuel that your body has to use to grow muscles. Eating a few large meals is not the answer. You need to feed your body throughout the day. This gives you energy and will keep your moods great. You will feel strong and want to train. The meals must be made up of protein and carbs with a bit of good fat (oil).

A good size to work with is - a fist full of protein and a fist full of carbs. If you are a thin person you are lucky and can have a extra carbs. 1 ½ fists full of carbs. It will put on weight. Common sense says if you are using more than you are putting in, you will get thinner. If you put in more than you use, you will get fat. Learn to understand and read your body. Have good protein drinks for some of the meals if you have fat you want to reduce. That works well and has helped me.

How you train
If you go into the gym to socialise and chat, then do not expect to get results quickly.

• Get yourself into the zone. Get into a bubble that no noise or distraction will put you off.
• Train with intent and make sure the movements are strict.
• Make sure the muscle you are working is the one lifting the weight.
• Never try to go too heavy as you will be tempted to cheat.
• Be strict - and each time you train try to increase with more weight than the last time you trained. If you cannot increase do not worry about it, it will happen if you have the right motivation and the right fuel.

I have found that when I carry out all of these things, the results are amazing. You truly can build and train a massive chest in little or no time.

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  
Non-stop tonight. I am another day behind so this is let’s make it happen. My chest felt like it was on fire when I finished. If this will not build and train a massive chest nothing will . I cut down the rest slightly between each set.

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 
Here too I did not take the full minute rest so I got a burn that was second to none. After training chest, to be able to use the weight I did on the pushdowns, was quite amazing.

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   
This was a good workout. I am really pleased with my results tonight. My biceps were given a real test as I still had back and shoulders to do and with back, doing pull downs is quite a bit of bicep use.

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

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

With doing the whole of the upper body tonight I could feel the fatigue setting in, but it is well worth it.

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. 
12 reps (warm-up) 40 kgs   
10 reps   50 kgs  
8  reps   55 kgs  
6  reps   60 kgs  
12 reps   50 kgs  
12 reps  (Superset) 45 kgs  
The training of my back was absolutely fantastic. I could feel the lats growing with each rep. I have not experienced training like this. It was really worthwhile. I want to see if I get stiff. If I do, I will repeat this again in the near future. I want to now advance to a new level.

Bodybuilding Muscles| How to Build and Train Massive Shoulders| Deltoids

One of the easiest ways of building and training huge deltoids is to be consistent. Many people who go on weight training programmes find they do not get results purely because they train half-heartedly. They then find fault with the programme. After all, someone has to be blamed for the lack of results. We seldom look at ourselves for the poor results. Having nice square shoulders will give you that real V shape that most bodybuilders are striving for. With broad shoulders, even if you are a bit overweight in the tummy, you will look trim.

I have found that shoulder-presses are one of the finest exercises for an overall workout for the shoulders. I try to change every now and again to side-raises as they are also very good. This is to shock the muscles into more growth. Muscles have the tendency to get stale if you just continue with the same exercise month in and month out. It is almost as if they get used to the exercise, and then take forever to grow. You will know when you are slowing with your progress -you will stop getting slightly stiff a day or 2 after training. If this is happening on a regular basis then try a change of exercise. Doing the same thing over and over hoping for a different result each time is, in fact, a sign of insanity. Make a change and enjoy the new growth.

It is not that difficult to build and train massive shoulders if you decide that is what you want. Make sure each training session counts.

Bodybuilding Muscles|How to Train and Build Biceps| Hints and Tips for Big Guns

Bodybuilding Muscles| How to Build and Train Big Guns| Arms| Biceps

I know that there are many people around, like me, who really do not have the time to spend hours and hours in the gym. This does not change, no matter how much they love training. I have tried to do the simplest and easiest thing to get the best results. In my latest video on how to build and train big guns – biceps – I have said this quite clearly. I have had to find a way to spend a limited time in the gym and get good results.

If you are not very strict with the training you are doing, you will find your results will not be very good. This means, in order to get better results, you train more. The more you train the more you may cheat because you will get fatigued. By cheating, I mean you will use a spotter more than you should. You will pump the weights very quickly so you can get in the reps, or you will swing the weights around and use other muscles to help lift the weights.

Preacher curls and concentration curls force the bicep to do the lifting. They are probably one of the strictest ways to train. If you use a straight bar, or dumbbells, and you are seated or standing, it is easy to swing the weights up...especially the last few reps. The minute you swing the weight up you spoil the exercise at the time when the best work is being done. It is the last few reps that really cause your growth.

I cannot emphasise enough the importance of doing your training in a very strict manner -concentrating on every rep. If you do this, you will build and train really big guns. It is not difficult to have huge arms and massive looking biceps if you use your common sense - less is often more. 

Bodybuilding Muscles | How to Build and Train Massive Shoulders - Traps

Bodybuilding Muscles. How to Build and Train Massive Muscles including Arms, Legs, Chest and Abs| Breathing Right.

There is a lot of confusion about the correct way to breathe during exercise. Unfortunately, there is not a lot of research on this subject. The most common thought about breathing is - your breathing should change depending on what exercise you are doing.

Cardio training - running, cycling or swimming, works best when you form a good breathing rhythm. This might alter as you go up a hill, for example, and you need more oxygen. The most important thing to avoid is shallow breathing during this type of cardio training. Try taking stronger, deeper breaths during cardio training but it must be comfortable for you.

Breathing will affect your performance. As long as you are relaxed and comfortable, you will do well. Most people will agree with this thought.

Strength/endurance training - When doing strength or resistance training, such as weight lifting, it is commonly said you should generally exhale on the exertion and inhale on the return. For example, when you are pushing a bench-press off your chest, you exhale on the push and inhale as you bring it slowly to your chest. The reason for this is - it is claimed by some people that breathing during exertion is important in preventing internal injury such as hernia, blood vessel strain, and high blood pressure. I have heard that holding your breath during exertion is best because you stabilise your body and can cause no harm to it. Then you should breathe during the reps.

Everybody has an opinion and very little fact.

My thoughts.

Breathing is natural and you do not often think about it at all. Common sense tells me that breathing is absolutely necessary for our wellbeing. We breathe in to supply oxygen to the muscles. We breathe out to remove carbon dioxide.

It makes sense for me then to breathe, and breathe well, when I train.  I want as much oxygen to my muscles as I can get. This helps with fatigue and keeps me going stronger and longer. I am not so sure about when it is right to breathe in or breathe out during an exercise. I have found that I only concentrate in long deep breaths and I breathe as I feel most comfortable. I try to lift weights with a strict form rather than just lift any old way. By not throwing the weight around, I feel more organised as I train, which definitely causes me to breathe with much more rhythm. There are times that I hold my breath with a heavy weight, and I am not sure if this is right or wrong. I try however, to do it for the shortest possible period during the lift. I personally do not think it is a good thing holding your breath because it is oxygen I want and as much as I can get.

Bodybuilding is as much how you think as it is how you lift the weights. If you feel that the way you are breathing when lifting weights is right for you, it probably is. Mentally your body will never want to cause harm to itself. Give it what it wants - and oxygen is vital. I honestly think you should breathe whichever way is the most comfortable when you train, and remember use common sense.

Most people who give advice mean well, but that does not always make them right.

Bodybuilding Massive Muscles| How to Train and Build Big Shoulders|Deltoids|Back| Lattimuss Dorsi (Lats)|Six Pack|(Killer Abs)|

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   17.5 kgs  
6  reps   20kgs  
12 reps   15 kgs  
12 reps  (Superset) 10 kgs

I am going through a lot of pain in my right shoulder, and might have to visit a doctor. It is not in the muscle and more in the joint - which is not good. I am not working out too heavy as I do not want to do any more damage.

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   55 kgs  
6  reps   60 kgs  
12 reps   50 kgs  
12 reps  (Superset) 45 kgs

Back training is always a pleasure for me. As I train I try to make my lats stand out like wings so I exaggerate the exercise. That seems to work well for me.

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 Actual 12.5kgs
15 reps   12.5kgs Actual 12.5kgs
12 reps   12.5kgs Actual 12.5kgs
10reps   12.5kgs Actual 12.5kgs
12reps   12.5kgs Actual 12.5kgs
12 reps  (Superset)   Actual

Well, Well, Well, at last I have been watching the food intake and it looks like the six pack is making a little appearance. I am quite excited.

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

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

15 reps (warm-up)  40 kgs  Actual
12 reps   55 kgs  Actual 
10 reps   60 kgs  Actual 
8  reps   65 kgs  Actual 
6  reps   70 kgs  Actual
12 reps   55 kgs  Actual 
12 reps  (Superset) 12.5kgs Actual

This was a really good training and I took Creatine before I trained and it paid off. I found I could train and build my chest well in this training, going heavier than before.

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

15 reps (warm-up)  20 kgs  Actual
12 reps   25 kgs  Actual 
10 reps   30 kgs  Actual 
8  reps   35 kgs  Actual 
6  reps   40 kgs  Actual
12 reps   30 kgs  Actual 
12 reps  (Superset) 10 kgs  Actual

I actually put in a little extra and did a bit of supersetting during the training - just for a change. I really have enjoyed this training and have eaten properly which also adds to the experience.

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

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

I love to train and build biceps. They must be my favourite muscle to train. I think it could be a bit of a vain thing, but once your arms start to look reasonable you get a good feeling.

Bodybuilding Muscles| How to Train and Build Big Muscles | Food

Bodybuilding is all about how we eat. I know so many people who want to train and do exercise because they have let their bodies get out of shape. The first thing they do is cut down on food. They even try to miss meals so the fat will fall off or so they think.

Our bodies have a built-in mechanism. If you starve yourself, the first thing the body will do is try to preserve every bit of fat you have for a later date. In order to reduce body fat the answer is to eat - eat properly and regularly.

It might sound crazy but you reduce fat by eating and exercise. We have been conditioned to eat 3 square (so called) balanced meals a day. Often, because we are quite hungry by the time it is meal time, we dish up too much and then overeat. We must eat throughout the day - every 2 to 3 hours. Your body then does not see any shortage and will willingly shed the excess fat. It is necessary to eat small meals. The easiest way if you do not want to calorie count is to use the method I have used - a fist full of protein and a fistful of carbohydrate per meal. You need to eat some vegetables at least for two meals per day. The absolute ideal is to eat 6 meals a day. I substitute meals with good protein drinks - at least 2 or even 3 of them per day. Protein drinks are balanced and have more vitamins and amino acids then you will get from off-the-shelf food from supermarkets.

I would absolutely recommend taking supplements with your meals because you do not know where the food has been grown or how long it has been in storage or on the shelf. Most retail food today is almost without any food value whatsoever regardless of the great claims supermarkets make.

Without the correct nutrients you will never train correctly. You may find you are often weak in the gym. You will certainly never see the kind of growth you want if you do not feed your body right.