Building Muscles

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

Tonight was training with a difference. First I videoed the whole of the chest workout - a good 25 minutes of training. I will have my first DVD out for sale soon. This will give instructions on how to Train and build a huge chest properly. Its designed for people to follow along with the training session.

I followed the training schedule exactly (see below), with the right amount of weights and reps. I did straight-bar bench-presses. I finished off with a super set of dumbbell fly’s.

Bodybuilding Massive Muscles| How to Train and Build Huge Arms| Triceps
Tricep push-downs must be the most rewarding exercises you can do for big growth - if you control the movement both up and down for the best concentration. I did the superset with Z-Bar overhead-extension. Lorraine said she thought my arms were going to pop. That, for me, is how to train and build big arms.

Bodybuilding Massive Muscles| How to Train and Build Big Arms| Biceps
Z-Bar curls are my favourites. I put on the weight and did it until I thought my biceps were going to explode.  What a way to train and build the biceps. I will have arms that will make a statement in the near future, especially if I carry on like this. I finished my arms with a superset of hammer curls. Awesome, awesome training.

Bodybuilding Muscles|Training Schedules

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

Chest Chart - Day 1 - 15th September 2008

Exercise	No Reps	Kgs	Act Reps	Act Kgs
Straight Bar Bench press	15-20	35	16	35
	12	45	12	45
	10	50	10	50
	8	55	8	55
	6	60	6	60
	12	50	12	50
Dumbbell Flys	12	12.5	12	12.5

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps

Triceps Chart - Day 1 - 15th September 2008

Exercise	No Reps	Kgs	Act Reps	Act Kgs
Tricep Pushdowns	15-20	20	15	20
	12	25	12	25
	10	30	10	30
	8	35	8	35
	6	40	6	40
	12	30	12	30
Z Bar Overhead Tricep ext.	12	25	12	25

Bodybuilding Massive Muscles| How to Train and Build Big Biceps

Biceps Chart - Day 1 - 15th September 2008

Exercise	No Reps	Kgs	Act Reps	Act Kgs
Z Bar Curls	15-20	20	16	25
	12	25	12	27.5
	10	30	10	30
	8	40	8	35
	6	45	6	42.5
	12	30	12	30
Dumbbell Hammer Curls.	12	12.5	12	12.5

Building Muscles| How to Train and Build Massive Muscles| My New Quest for Perfection

After finishing the initial 120 days to get my body back into shape, I just seem to be going along with no definite aim in mind. I know from working with clients in business - if you do not have a clear direction, you will go in circles and end up nowhere. I thought long and hard about what is it I want, and I have decided that I want to go to the next level in bodybuilding. I want a body that will WOW both youngsters and oldies like me. I do not plan to take a lifetime either...I am on a 90 day quest.

I believe with the right food and training you can achieve miracles. I have another website/blog, http://www.2012-london-olympics.com/, on which I recently posted an article about steroids. I am totally anti- Steroids and any other wonder drugs. I do not believe in building your muscles with drugs. I am a straight-forward person and my approach in all aspects of life is the same - honest and above board. My muscles are well-deserved because I built them through genuine training, and very hard work - not with drugs.

I really hope you will follow my progress on how I plan to train and build muscles on my quest for perfection.

Thank you for all who have followed what I have done so far, and I hope this new challenge will encourage you to really take your body seriously and get some good results.

Check out my videos (they have a great following) on my Youtube - bazblog.

Best regards,

Baz.

How to Build and Train Massive Back| Lats

Building Muscles| Weights Training| How to Train and Build Massive Big Legs| Quads

Some people have the right genes - and they have huge legs. Others have to work at it. You have to be realistic about training. If you do not have the right genes, then no amount of training will get you to win Mr Universe. This, however, does not stop you from training them and having a pair of legs that others will envy. You have to train and build them by being consistent and putting in the effort.

I build and train my legs|quads with leg extensions and single leg squats.

Building Muscles| Weight Training| Legs| Hamstrings

Hamstrings are one muscle that can be damaged very easily - not just by sport or weight training. They can be damaged in our every day duties by moving too quickly when you have been resting for a period. I believe you need to train and build your hamstrings to avoid them getting injured.

The following is some information regarding strains and sprains and how you would treat them.

A strain is an injury to a muscle in which the muscle fibres tear as a result of over stretching. Strains are also colloquially known as pulled muscles. The equivalent injury to a ligament is a sprain. Typical symptoms of a strain include localised pain, stiffness, inflammation, and bruising around the strained muscle.

The best way to treat a strained or pulled hamstring is  the R.I.C.E. system. -

• Rest: Stop all activities which cause pain to avoid the strain becoming more serious.
• Ice: Helps reduce swelling. Never ice for more than 10-15 minutes at a time. Use a layer of fabric or paper in between the ice and the injury to avoid freezing the skin.
• Compression: Wrap the strained area to reduce swelling.
• Elevation: Keep the strained area as close to the level of the heart as is conveniently possible to keep blood from pooling in the injured area.

The ice and compression (cold compression therapy) will stop the pain and swelling while the injury starts to heal itself. Controlling the inflammation is critical to the healing process and the icing further restricts fluid leaking into the injured area as well as controlling pain. Cold compression therapy wraps are a useful way to combine icing and compression to stop swelling and pain.

This immediate treatment is usually followed by use of non-steroidal anti-inflammatory  like ibuprofen which reduces the immediate the inflammation, and also serves an analgesic.

I would recommend that the person injured should seek medical advice if the injury is accompanied by severe pain, or if the limb cannot be used and there is noticeable tenderness over an isolated spot.
I train and build my hamstrings using a leg curl exercise, and it has been very helpful as I have never injured my hamstrings doing exercise or training. I do treat them with care and always warm them up before doing any serious weight training.

Building Muscles| Weights Training| How to Train and Build Massive Legs| Calves

There is nothing so disappointing as seeing a fantastic build on someone who has no calves. It is like an anti-climax. Calves tend to hurt a lot when you put a lot of strain on them, and they also seem to grow very slowly.

I can give this advice. Work slowly, work heavy and put as much focus mentally as you do physically with each calf training session and you will surprise yourself.

Building Muscles| Weight Training| How to Train and Build Six Pack| Killer Abs

This might not appeal to everyone, but I have found that just using a wheel will do as good as most of the abs exercises you can do. To train and build a great six pack| killer abs, it is about being consistent. Train them when they are due to be trained. Never miss training them. There are all sorts of myths about how to get a great six pack. The simple answer and truth is - train hard, reduce body fat, and WOW - they are there like magic.

Building Muscles| Weight Training| How to Train and Build Massive Back| Lats

Building up your lats is really very important. This is what forms the V shape we all would like so badly. That is the reason for lifting and training with weights. When you have broad shoulders, you feel like you can take on the world and you have unlimited power. It is one of the things that give us extra confidence.

I push hard when I train my lats| back. I try to build them as big as possible. You can do wide-arm pull-ups which puts a lot of stress on the lats, and does cause quite rapid growth. I love doing lat pull-downs. This is what I would recommend to anyone who has access to equipment that will allow this type of exercise. If not, then as I said, you can train and build lats with wide-grip pull-ups and also with bent-over single-arm rowing.

Building Muscles| Weight Training| How to Train and Build Massive Shoulders| Deltoids

In order to train and build Massive shoulders|deltoids there are some things you need to take into account. According to popular theory -

• Sets of one to five repetitions primarily develop strength, with less impact on muscle size and none on endurance.
• Sets of six to twelve repetitions develop a balance of strength, muscle size and endurance.
• Sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength.
• Sets of more than twenty repetitions are considered to be focused on aerobic exercise.

From the above information you can decide which the best is for you. I personally have worked on a combination of them all.

In order to build big deltoids and train them properly, I would use the aerobic exercise as the first set. Around 20 light weights to warm up the muscle. Then I do 4 more sets starting at 12 reps and reducing each set by two reps per set till I am doing 6 reps. I find this takes care of both endurance and strength. I finish with a final set of 12 reps and a superset with around 10 to 12 reps of a similar exercise but I try to get a different slant on the muscle. An example - I will do shoulder-presses as the main basic exercise and superset with side-raises. The whole purpose is to build and train your deltoids - get them to grow big by getting blood into the muscle.