Building Muscles

Bodybuilding Massive Muscles| How to Build and Train Huge Shoulders and Back| Traps| Lats| Deltoids

I have seen a lot of bodybuilders neglect their Traps. They seldom train them. One day they realise that they are not big enough, and so they blitz them with extra weights. Traps do get trained and built when you train some of the other shoulder muscles, and your back| lats.

Traps are diamond shaped muscles that run from the top of the neck to the shoulder/clavicle bone. Then they run down the middle of your back, incorporating both the shoulders and lats. The trapezius muscle is actually quite a large muscle, so it is not worth neglecting it. I normally train mine when I am doing shoulders. I throw in a few shoulder shrugs. I would like to point out that shrugs are lifting the end of your shoulders and trying to make them touch your ears. They are absolutely not rotating your shoulders. This can cause damage to the joints and stop your bodybuilding training for a very long time. NEVER rotate your shoulders when doing shrugs. Just straight up and down. Let the muscle take the full load of the weight and do the lifting.

I have found when I do dead-lifts, and I am upright with the weights, I contract my Traps. This can give a good workout. Traps can, in fact, take quite heavy weight. Be careful - you might end up with a bit of a headache after you have trained them. I would certainly not do the same type of training I would normally do for deltoids for example. I would possibly, at the end of doing shoulders, do maybe 2/max 3 sets of around 12 to 15 reps of straight forward shrugs.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|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 found that I must train and build my legs last thing in the day because they are such big muscles that it can take a lot out of you. It is really important that you plan your training session. I would fail miserably if I trained legs in the morning and then had an important meeting to go to. I would battle to keep my eyes open. Preparation for your training is just as important as the actual training. In order to get fantastic results it is really important that you do the right things at the right time.

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)

I find that doing the leg-curl to build and train hamstrings works better if I make an effort to try to get my heels to touch my rear-end. I then have a really full movement. When I lower the weight, I deliberately do it slowly so it works to the maximum both ways.

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 have recently read some interesting information - that you should train and build your calves with many repetitions. I am not sure I would personally agree with this. I am sure the people who believe this are getting results, or they wouldn't say it. Each of us is different, and I think you have to work it out for yourself. Never just go along because it has worked for someone else. That is no guarantee that it will work for you. I have tried so many different ways to train and build muscles and finally have come up with my own. I know many will benefit from this, but there are those who will not. I think it is personal. Do what is best for you.

Bodybuilding Massive Muscles| How to train and Build Huge Legs

I decided to share some of the comments that were made on one of my videos my Youtube - Bazblog. I have been very lucky and not had much negative criticism. I know some people have really been slagged off about their videos. The reason I have done this is because  - getting a negative comment in the gym or in any other place can have an impact on what you do and how you do it. When you want to train and build muscles you must rise above what others think. You must remember you are doing this for yourself, and in my case I have made it public. If it can help anyone, then I have done a lot of good. Are there fools in this world? Of course there are. Are they entitled to their own opinion? Of course they are. It is how you as a person react to this that makes the difference. Fortunately I have learned, and teach others, in my everyday job, how to handle negative criticism and circumstances. I have a “So What” box in my mind and any minor irritation that happens I just put it in there and move on. 

Comment - ur pretty weak to be handing out advice

My answer - I'm not here to impress anyone and I do not take steroids. I have done this for myself, reducing 6.5 inches in my waist in 120 days - as seen on my website building muscles. A year ago, when using a gym, I did standing calf-raises with 400lbs, and I have often did squats on a proper squat rack of around 350 lbs. I am sure there are lots of people who can do more. I’m happy with what I do now at home. Baz

The comment below was like the Lone Ranger to the rescue, and it was so refreshing to have someone, out of the blue, come to my assistance. I felt very humbled by the comment, and also very positive that what I am doing is good and is helping others.

Comment - You are a great guy Baz. I actually came to Youtube today to see if you had posted any new videos. Your advices are great and you are modest. Some people would say all sorts, don’t mind them, just keep up the good work.

My reply - Thank you so much for such great comments. That is very encouraging. I guess everyone is entitled to their own opinion. It would be a lousy world if we all agreed on everything. I will be putting a new video on this weekend. I hope you will enjoy it and use whatever tips you can to get the best results for yourself. Baz.

Out of the negative there is always a positive if you look for it and allow it. Keep up your training and I hope all who are trying to train and build massive muscles never allow a negative to stop them.

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

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  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

I had a great training session. I did throw in a few shrugs which I have not recorded. I decided to do them because I woke up in the morning with a bit of a stiff neck. I rubbed some deep heat on during the day, and then did a really long warm up before lifting any weight to get the muscles loose. The last thing I want is a strain. My full session on how to train and build a massive set of shoulders worked like a charm with no discomfort in the neck area.

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

Lats must look a bit like wings when you have trained them - a bit like Batman’s cape. Just kidding. They need to stand out when you are finished...natural...not pushed out like some of the posers in the gym who then have to turn sideways to go through the door. Bodybuilding is an art and can be spoilt by the guys who strut around showing off. Remember you can be big and natural, and that makes you even greater.

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
20 reps   12.5kgs Actual 12.5kgs
20 reps   12.5kgs Actual 12.5kgs
20reps   12.5kgs Actual 12.5kgs
20 reps  (Superset)   Actual

I gave my abs a real blast. I want them to really show. Now that I have reduced more of the excess fat they are starting to show a little. I still have a long way to go but I do believe I will have my dream six pack. It may never be like some of the fortunate ones that are in magazines, but it will be fantastic for me. I think this is where you need to always remind yourself why you are doing this training. It has to be for you first, and if others like it...great - if not, so what. For me to build and train my six pack|abs is personal, and for no-one else. Once they standout however, I might show off a bit. Ha Ha. (Not)

Bodybuilding Muscles| How to Train and Build a Massive Chest| Pecs| Information

I know of many big bodybuilders who would absolutely not train chest and triceps on the same day. They have a very good reason for this. When you train your chest, you will be using triceps and your shoulders, which are the deltoid muscles. I do train them on the same day. I have never had a problem doing this and I also know a lot of big bodybuilders who do the same. This is one of those personal choices and we all want to be right.

If you just train your chest by lifting weights, (even if they are heavy weights) and you do not use your mind and visualise how you are going to train, I do believe you will use your triceps and shoulders to a large degree. This happens often when you are trying to go very heavy and you need every bit of assistance you can muster from your own body.

If you focused on just lifting the weight with the pecs|chest muscles, you will still use triceps and shoulders but an awful lot less. You also might find you cannot go quite as heavy. That is the way I prefer to train. I want to focus hard on the muscle I am training for that day. I don't want to use my whole body. You could even argue that, if you are doing bicep training, you are working the lower back muscles (sacrospinalis). Whenever you lift weights, there are other muscles that will come into play. Its all about focusing on the muscle you are working. I also know a number of people who train the entire upper body in one training session, and they look pretty amazing.

For me it is about getting a great workout, and not who is right or which way to train. The way I have done it has produced some quite spectacular results in just 120 days. The two exercises I did consistently were normal bench presses with dumbbells, and sometimes with a straight bar. I also did flys during most training sessions, either as the main exercise or to finish off as a superset.

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) Z Bar Bench Press| Superset Fly’s
15 reps (warm-up)  35 kgs  Actual 35 kgs
12 reps   45 kgs  Actual 45 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) 12.5kgs Actual 12.5kgs

I stayed over in a hotel for a meeting and used the hotel gym. They did not have a straight bar but did have a Z bar. They had enough weights for me to train and build my chest as normal, but better as the gym was full of mirrors. You can watch your every move. Having mirrors is not about being vain but training properly, and I think I had a magnificent workout for my chest.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps |Tricep Pushdowns| Superset Kickbacks
15 reps (warm-up)  20 kgs  Actual 20 kgs
12 reps   25 kgs  Actual 25 kgs
10 reps   30 kgs  Actual 30 kgs
8  reps   35 kgs  Actual 35 kgs
6  reps   40 kgs  Actual 40 kgs
12 reps   30 kgs  Actual 30 kgs
12 reps  (Superset) 10 kgs  Actual 10 kgs

Here, again, looking at every rep in the mirror made such a big difference to the training. I was giving it my all and at the end of the tricep pushdown, even though I could not do any more bodily, my mind wanted more. It was great.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps -Z Bar Curls| Superset Hammer Curls
20 reps (warm-up)  25 kgs  Actual 25 kgs
15 reps   30 kgs  Actual 30 kgs
12 reps   35 kgs  Actual 35 kgs
10reps   40 kgs  Actual 40 kgs
12reps   45 kgs  Actual 45 kgs
12 reps  (Superset) 30 kgs  Actual 30 kgs

I had put so much into chest and triceps, there was not a lot left for biceps. As I tried to train and build my biceps I had to put in extra effort. At one point I must admit I was cheating to get the weight up by swinging it and using my back. I only did this for 2 of the reps, or I would have defeated the object, and should have gone lighter.

I then did 17 minutes on a stationary bike. The Hotel has a heated indoor pool and no-one was using it so I had it all to myself. Thirty lengths later I got out, tired but feeling like I was the king of the world.

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

Bodybuilding Massive Muscles| How to Build and Train Big Legs| Quads| Thighs|Teardrops with 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 found, contracting the muscle when the leg was fully extended, and then also pausing for a second at the top of the movement, caused the exercise to take on a whole new meaning. I would advise anyone who wants to build and train thighs to try it. I am sure you will get a similar workout. Awesome!!!

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

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 - Lunges)

Since I had the Anterior Cruciate Ligament replacement, my right hamstring is prone to cramp. It has not done so, but it feels like it wants to. I have to really take it easy at the start of the exercise. This is the great thing about our bodies and weights - as you train it gets stronger and you can train and build great hamstrings regardless.

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

20 reps (warm-up)  25 kgs  Actual 25 kgs
20 reps   30 kgs  Actual 30 kgs
15 reps   35 kgs  Actual 35 kgs
15reps   40 kgs  Actual 40 kgs
20 reps   30 kgs  Actual 30 kgs

Calves need a lot of stimulation in training because they do a lot of work everyday anyway. To encourage growth train and build them slowly. This is one time you might want to try more reps to get a real burn and force as much blood into the muscle as possible. Go as heavy as you can.

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

If you want a good looking back, you cannot avoid doing back| lat training. I know many people like to do wide-grip pull-ups but must admit I do prefer doing lat pull-downs. You can train and build a fantastic looking V shape back if you are consistent.

I have just done a video on how to train and build big lats.  Something I try to do when I am at the bottom of the movement is to extend the lats like wings. I try to make them stick out. This certainly has a great feeling as you are working out. I find it is very easy to build lats if you use enough weight, and you control both movements, up and down. I always pause at the top and bottom of the movement. I find this helps me focus a bit more. Narrow-grip lat pull-downs has great merits, and I often use them as a superset - but I do prefer the wide-grip pull-down as I seem to work harder.

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  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

You can see form the latest video the way I do shoulder-presses and side-raises. I find them wonderful exercises to train and build great shoulders.

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