Building Muscles

Bodybuilding Muscles| How to Build and Train Huge Legs. Calves

There is so much conflicting information about training calves - from limited training to blitzing them every day. If you have a slight weakness in the calf area, which is quite common, then any information seems to apply. Those that are better blessed consider information, but are less inclined to jump in.

So which system is the right one?

For me common sense must prevail. I know that, unlike a lot of other muscles, the calves work a fair amount more. My biceps only really come into play when I am lifting things. Every time I walk my calves work. They are there to stabilise me when I stand up.

I think this is the reason they are hard to train and build. They are already doing a lot of work. The principal behind building muscles is to pump blood into the muscle so that it tears the muscle fibres. Then, as they repair themselves, they get a little bigger and stronger each time. This growth might only be in very tiny amounts but it is happening.

Each person must test for his/herself on the weight and number of reps they need to do. Never try a totally different system each time or you will never know which is the best stimulation. Try something different, but only do one thing different. If you are not stiff/sore within the next two days, try something else. You keep doing this each time you train calves until you are stiff/sore. The stiff/sore is because you have caused an earthquake, and you have torn the fibres - you are in for growth. If nothing happens then keep trying. I do not mean so stiff you cannot walk as that is overdoing it.

It is pointless doing the same thing over, causing a burn - but one that only lasts while you are training.

Make sure you are eating right because you need protein etc to repair and build the torn fibres.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops|Hamstrings|Calves|

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

15 reps (warm-up)  10 kgs   
12 reps   11.25 kgs 
10 reps   12.5kgs 
8  reps   13.75 kgs 
6  reps   15 kgs   
12 reps   12.5 kgs 
12 reps  (Superset) 40 kgs   
(Superset - Single leg squats)

I wanted to do the single-leg squat today because I have not had the stiff/sore feeling two days later for a while now. With this training I am sure it is going to happen.

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)

I really battle with this exercise and it is not my favourite. I know I have to do it and do it properly if I want a balanced leg look.

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 am going to try extra reps with a lighter weight. I need to get the stiffness. Because calves are hard to train, or we believe they are hard to train, as soon as you get the burn you stop. I want to go the extra mile today.

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

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

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

Today it is time to make the basic exercise (bent-over side-raises) work the rear deltoids properly. If you neglect these you will never have square shoulders. From the back you will look like you are round shouldered.

Bodybuilding Massive Muscles| How to Train and Build Huge Back| Lattimuss Dorsi (Lats) with Straight bar Bent Over Rowing and Superset Wide Grip Lat Pull downs.

15 reps (warm-up)  30 kgs  Actual 35 kgs
12 reps   35 kgs  Actual 40 kgs
10 reps   40 kgs  Actual 50 kgs
8  reps   45 kgs  Actual 55 kgs
6  reps   50 kgs  Actual 60 kgs
12 reps   45 kgs  Actual 50 kgs
12 reps  (Superset) 45 kgs  Actual 45 kgs

I have tried something totally different and used a straight bar doing bent-over rowing. This is like using a T-bar in the gym. I do not have that, so have to improvise. A great training and quite hard to do.

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

My usual. What can I say. EEEEAT LLLESS. They will be there.

Body Building Muscles| How to Train and Build Massive Legs| Quads (thighs)| Hamstrings| Calves

I received this on my Youtube and felt I would like to share this on my site. I am very humbled and encouraged by what has been said. I believe if you are honest with your information, and do not pretend to know it all, you will influence a lot of people. I think the main secret is, I have not told anyone else what they should be doing, but rather told them what I have done. I have tried to give advice in my findings with building muscles, but preferred not to be prescriptive. I have also not tried to lead people to believe there is a magical way to get muscles. All I have tried to do is show that there is a reasonably easy way to get amazing result in 120 days. The biggest thing I have found in life is that we all have our own opinions, and we believe we are always right. Once you learn it is not important who is right but rather what is right, there would be a lot less conflict in the world and a lot more harmony.

XXXXXX has sent you a message on YouTube: (Name with Held)
Re: Calves - I've done a lot of research on the Internet over the last few years about weightlifting, supplements and dieting, and if there's one thing I've learnt from it it's that 90% of the content out there is poor advice and most of it is contradictory to other advice. After so much information I’ve picked up and rejected, I would say about 5% of it I’ve actually ended up applying to my workout today, and the rest I’ve gathered from trial and error. What I’m getting at is, I will ultimately end up buying your DVDs because I know you're experienced from reading your website and watching your videos, and I’ve applied more into my workout from 20 minutes of your videos than about 3 months of reading random material online.

It's obviously hard to put a price on something where the market is full of tempting "Get ripped in 6 weeks" schemes that don't work and then convince people that YOUR advice genuinely works and produces results, but if I were someone who has never lifted a dumbbell before and came across your website, I think $10 - $15 would be in the right ballpark for a 25 min DVD.

I don't know why it says I’m 27 on my profile; I’m actually 21, about to turn 22. I was embarrassingly skinny up until July last year at 115lb (7% fat), but I'm now 144lb (10% fat) and still going. It's taken me quite a long time to achieve that because I’ve got a very fast metabolism and I’ve been going on and off for a long time now but for the most part I have a good grasp now on what works for me and what doesn't, and I’m sticking with it. Just to let you know what stage I’m at. I'm mainly looking for small changes I can make to my workouts to make them more effective and your videos have definitely done that for me.

I'm all about wanting to live life to the full and finding the tools to be 100% happy with myself as a person, and seeing you at 57, looking amazing for your age, you seem to be very successful in your career, and seemingly very happy inside and out is very inspiring to me. It's the exact kind of person I want to be when I’m your age.

Bodybuilding Muscles|Hints and Tips to Build and Train Killer Abs Six Pack

Bodybuilding Muscles| How to Build and Train Massive Arms| Biceps

Biceps are the muscles most people (who train with weights) want to get as big as possible. They are very responsive muscles, you will notice a difference quite quickly when you build and train them. Because they grow fairly quickly there is a very big tendency to want to overtrain them. Overtraining is when you train too hard or too frequently for your body to recover from your workouts. When this happens, you will suffer from a number of different things. Two signs are chronic fatigue, and muscles and joints that remain sore for longer than normal.

I learned from Arnold, a long time ago, and have since experienced this myself - when you are lifting heavy weights your muscle fibres tear. While you are resting they get bigger and stronger (with proper food).  When you overtrain, your muscle fibres tear and your body does not have enough time to heal the muscles before you go back into the gym and tear the fibres again. It is a bit like having an earth quake. You have sent the workers in to fix the problems and make the building even stronger, but before they get a chance, there is another earthquake. You can guess what will happen.  You will be overtraining!

When you are trying to build and train up big muscles| Biceps and you overtrain them, the muscles will not grow in size or strength, and can actually get weaker or smaller.

I know there are many people in the gym with massive arms and who do a lot of sets (too many). I believe if they did less their arms would be even bigger. Use common sense - often less is more.

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

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

15 reps (warm-up)  35 kgs  Actual
12 reps   45 kgs  Actual
10 reps   50 kgs  Actual
8  reps   55 kgs  Actual
6  reps   60 kgs  Actual
12 reps   50 kgs  Actual
12 reps  (Superset) 12.5kgs Actual
I had a really good workout and this time I trained at 5.30am. I had a really full day ahead and knew I would be home too late to train in the evening. I have realised, if you want to make a difference in your life and body, it takes commitment and not excuses.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps 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 could not understand why I got such a burn today. More than normal. It just goes to show our bodies react differently daily. I think that is why you should not have a hard and fast rule to how much weight you are going to train with. Go with the flow and let your body tell you. Each day is different. When you allow your body to have its say, I think it will respond far better to the training.

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

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) 12.5 kgs Actual
This was a great training and I could feel like I had trained well. It is a good feeling when you know in yourself that you have given it your all. Often when you finish training, you leave thinking maybe I could have done more. Not today. It was excellent.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops|Hamstrings| Strong Leg Biceps|Calves

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

15 reps (warm-up)  25 kgs  Actual 25 kgs
12 reps   30 kgs  Actual 30 kgs
10 reps   35 kgs  Actual 35 kgs
8  reps   40 kgs  Actual 40 kgs
6  reps   45 kgs  Actual 45 kgs
12 reps   30 kgs  Actual 30 kgs
12 reps  (Superset) 35 kgs  Actual 35 kgs
(Superset - Single leg squats)
I did battle to do legs today and so it was not a great workout for me.

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

15 reps (warm-up)  25 kgs  Actual
12 reps   30 kgs  Actual
10 reps   35 kgs  Actual
8  reps   40 kgs  Actual
6  reps   45 kgs  Actual
12 reps   30 kgs  Actual
12 reps  (Superset) 35 kgs  Actual
(Superset - Lunges)
Even though I was not in the mood to train and build legs| hamstrings I am glad I did.

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

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   30 kgs  Actual
I did the best I could if you consider it was an off day. You have to have these to make the other days fantastic.

Bodybuilding Muscles| How to Build and Train Massive| Legs| Powerful Calves

Calves seem to be most people’s biggest nightmare, and training them often feels like you are fighting a losing battle. They are a very hard working muscle and so do not readily respond to training. If you want to build and train up big calves you have to be persistent. There are no shortcuts. I think many people who want to build big calves often overtrain them, hoping for a quick result.   

Here is a question set to me on my Youtube.

Question / comment -Thanks for providing people with this info. I’m 15 and have good upper body strength but lack in the legs (calves particularly) so I'm going to try your dumbbell exercise. What weight would you recommend and how many reps and times per week. I box so I have a selection of equipment/weights to choose from. Thanks mate your awesome!!!!!

My reply -Thanks for the comment. At 15 you need to be training very light for the next year or so. No one can advise how much weight you need as we are all different in strength. Do around 4 sets of between 15 and 20 reps; each set come down in reps, but increase a little in weight so your calves do not get used to the weight and are always being pushed. I hope this helps.

It is very difficult to advise on what weight someone should be using. We each have to work it out for ourselves. A good guide is - if you find, with the warm up, you do not battle at all and you easily do 20 reps, it might be a bit too light. You do not want to be struggling with the warm up, but you must feel like you have done something. The next set of, say 12 reps, you should find the last one or two a little tough but manageable. Your last or second last set should be really tough for the last few reps. If you do not feel a little stiffness or pain the 1st or 2nd day after training, try going heavier. We each have to work it out for ourselves. After the 2nd or 3rd time you train and build your calves you will have the weights right.

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

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

15 reps (warm-up)  7.5 kgs  Actual 7.5kgs
12 reps   10 kgs  Actual 10 kgs
10 reps   12.5kgs Actual 12.5kgs
8  reps   15 kgs  Actual 15 kgs
6  reps   17.25kgs Actual 17.25kgs
12 reps   12.5kgs Actual 12.5kgs
12 reps  (Superset) 20 kgs  Actual 20 kgs

Training your shoulders properly can be very rewarding, especially if you have a rather large midsection. The bigger you can train and build your deltoids, the smaller your waist will look. Most people are not very strong in their shoulders, so do not be surprised if you lift very much less than doing chest and bench presses, for example. Every time you train shoulders, give it your best shot and you will see the rewards. They might take a little time but they will come.

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  Actual 35 kgs
12 reps   40 kgs  Actual 40 kgs
10 reps   50 kgs  Actual 50 kgs
8  reps   55 kgs  Actual 55 kgs
6  reps   60 kgs  Actual 60 kgs
12 reps   50 kgs  Actual 50 kgs
12 reps  (Superset) 45 kgs  Actual 45 kgs

A V-shaped back is the aim of most bodybuilders. Again, the bigger you can make your lats, the smaller the waist will look. You can do chin-ups which are very good, or you can do bent-over rowing. Training with a T-bar in the gym is a fantastic exercise to build and train your lats. I like to do normal lat pull-downs. I find they work really 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

I thought I would answer a question I was asked on my Youtube here.

Question - Awesome, but I have a question. How many times do I have to do that per week? And how many lifts? Let’s say I’m a beginner. Thank you.

Answer - Thanks for the comment. I train my Abs 2x a week. I would go very light, and keep the weight above your head to start with. Do 12 reps then 10 reps then 8 reps then 6 reps all with a 1 minute rest between. Then back to 12 reps with a super set (no rest) 12 reps of sit-ups. As you get stronger just tilt the weight further back. Eventually you will be increasing the weight. I hope that helps.