Building Muscles

Building Muscles| Weights Training| How to Train and Build Massive Chest| Pecs

I did something different this training session. I wanted to shock the Pecs. What I did to train and build my chest was to do fly’s - but this time I did a superset with dumbbell bench presses with every set of fly’s. The pain and strain was immense.

This was different and not something you want to do every time you train and build your pecs| chest but a change now and again is great to shock the pecs into responding and growing.

Building Muscles| Weights Training|How to Train and Build Big Triceps

I find a really good variation to normal tricep push-downs is doing dips. Dips are when you place your hands behind your back on a bench and you put your heels on a bench or chair slightly higher then your hands height. You then lower your body down as far as you can, and push yourself back up to the starting position. If you find it is too easy you can add weight by putting weights on your lap and this will cause you to work the tricep muscle much harder. I found this to be an excellent way to build and train massive triceps.

Building Muscles| Weights Training|Train and Build Big Biceps - Training Variations

• The biceps curl is sometimes performed on the preacher bench, helps to make the movement strict so there is no cheating.
• Swinging the weight up and often using the back to help lift the weight.
  Several variations on the biceps curl transfer some of the load from the biceps to other flexors of the elbow.
• One group of variations is holding the elbows in front of the body, shortening the biceps and forcing the bicep muscle to do more work.
• Variations on this are the preacher curl where the elbows rest on a sloped bench or the
• concentration curl where the elbow is braced against the inside of the knee.

All of these exercises concentrate only on the bicep and will help you build and train massive biceps.

Building Muscles| Weights Training| How to Build and Train Big Biceps

The normal way to train and build big biceps is with the biceps curl. Most people who get involved with weight training exercises do so in order to target the biceps brachii muscle. When you target the muscle you will get the following attributes-

• size
• definition
• strength
• stamina

Biceps curls can be done using any of the following equipment -

• Dumbbell(s)
• Barbell
• E-Z bar (also known as a "Bent bar")
• Cable machine
• Biceps curling machine
• Nautilus equipment

Although the exercises differ, a common factor of each is a 'curling' motion, where a weight, attached to an item of equipment listed above, is moved through an arc, mainly using the strength of the biceps. The bicep muscles are contracted to lift the weight upward through the arc, to a point where it cannot move any further. It is important that the elbow remain next to the body during this motion in order to keep stress on the biceps. The biceps is then extended, lowering the weight back through the arc, to the start position.

I find that if you concentrate on lowering with the same intensity as lifting the weight, you will train and build big biceps much quicker. This contraction and extension together counts as a single repetition.

Building Muscles| Weights Training| How to Train and Build Big Legs| Arms| Chest

Bodybuilding is the art of using weights for your training. Weight training can be one of the safest forms of exercise, especially when the movements are slow and controlled. The problem in building and training Big Legs| Arms| Chest with any form of exercise is, if you do not do the movements correctly, the training can result in injury. This often happens at the end of a set, where there is a temptation to cheat, i.e. to use poor form, or to use other muscle groups to assist the effort. This often will shift the effort to a weaker muscle that cannot handle the weight. For example, the squat and the deadlift are used to train and build up the largest muscles in the body - the leg and buttock muscles. Because of their muscle size, then need very heavy weights to train them. Beginners who are not taught properly will be tempted to round their backs while performing these exercises. This causes the weaker lower back muscles to support too much of the weight, which often results in lower back injuries. This can be serious. To avoid this in your weight training, you must  perform the exercises correctly. This is where the saying "train, don't strain" came from.

A lifting belt can be worn to help support the lower back. When you want to train and build big legs doing squats or dead lift, and you have a proper squat rack, I would never consider doing the exercises without a belt, especially when using very heavy weights.

Building muscles|Training with Weights and Pain

There is a stupid saying “No pain No gain”. I am really quite against this saying because it is so misleading. I think the term has caused more injuries than its worth. An exercise should be stopped if a sudden pain is felt, to prevent further injury. This can be a problem with a beginner who does not know his body well enough yet, and can't tell the difference between a healthy pain and a harmful one.

A healthy pain doesn't always indicate injury. Discomfort can arise because an individual performs a large numbers of repetitions, sets, and exercises for each muscle group and experiences a burning sensation in their muscles. This burning is because you have “pumped” extra blood into the muscle. It is not, as many might think, a build up of lactic acid. We often hear so much about this. From the burn will then come the next stage - and that is muscle fatigue, which is an uncontrollable loss of strength in a muscle. This pain is not from the muscle fibres, but from the nervous system. This then leads to muscle failure. Some weight training programmes train to get temporary muscle failure. I don't try to get muscle failure every time I train, but occasionally, when training and building legs, I like to experience muscle failure. Remember, with muscle failure you cannot lift the weight another rep no matter how hard you try. Ensure you have someone to assist you, or use equipment that will not injure you if you do fail.

Beginners should take things easy, and build up slowly, to a serious weight training programme. Beginners usually have some muscles that are stronger than other surrounding muscles. This is where it is easy to injure yourself. Because the muscle you are working is stronger than the supporting muscles, the supporting muscles could be badly damaged because they cannot take the weight being used. Building up slowly allows muscles time to adapt to each others strength.  This will also help to reduce the normal muscle soreness you experience if you have not trained for a long time. A sudden start to an intense program can cause unbelievable pain and muscular soreness. I can remember once entering a gym after not training for many months. I was young and was going to show every one in the gym how strong I was. I worked my arms with too much weight and too many sets. The following day I could not move my arms. They were stuck in a bent position for about 4 days. I have never allowed that to happen again.

Building Muscles| Weight Training| Legs| Massive Thighs| Quads

Today is LEGS day and to train and build big THIGHS| QUADS I have done single-leg squats, and finished off with leg extensions.

Leg Bicep - I use a leg-curl to train and build strong hamstrings. I do use lunges, but not too often as I am not fond of doing them.

Calves - because my calves are a reasonable size, its easy to neglect them and only train them now and again. Don't fall into this trap if you have big calves. To train and build them you have no alternative but to do calf-raises any which way you can. There is not substitute - apart from cosmetic surgery which I understand many have had done with calf implants.

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

Most people train for a specific purpose. It could be to get fit, to bodybuild, to power lift or to do weightlifting competitions. You must have a genuine reason to want to train and build your muscles. If you do not have a reason, you will be wasting your time. You will do it half-heartedly and eventually quit.

When you decide to train and build shoulders for example, you will be using some weights. The purpose of weight training is to make the muscle to grow, in both size and strength. The weights you use will add resistance to the particular exercise, which will cause minor tears in the fibres of the muscle (in this case, the deltoid muscle). This is because you are pumping blood into the muscle - which causes the tears. The body then sends a repair party to this area, and they come with proteins etc. to repair the damage that has been done. This is happening while you rest, so it is important not to overtrain the shoulders. The fibres grow back together - a little bigger than before - and this causes the increase in size and strength.  It is not necessary to train and build massive shoulders using many exercises. You can get the same result with just a few sets of intense reps. I train and build my shoulders with seated dumbbell shoulder presses. I also use side-raises. They are great for really pumping the blood in.

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

If you are training at home, and want to build and train your back|lats, and you do not have equipment to do pull-downs, you can do one-armed dumbbell rowing. I will be doing a video shortly to show some hints and tips on how to train and build a big back|lats. You will see from the photo how to position your body next to the bench, and where to have your feet and arms. Really focus on the movement - the up and especially the down. Control the movement and you will be getting a fantastic workout. You will see that as you train and build your back|lats it will be the envy of everyone you know.

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

When I do my normal day work, I ask people to write out a description of how they would look if they were perfect. Almost every one will say they want a Six Pack - both Men and Women. There is no miracle cure to getting a Six Pack. As with all the muscles, it takes time to train and build killer abs. The problem we all have is, the middle is the first area where fat will gather, and it is the last area to leave the body. As you get older it is even worse - believe me I know. Killer ABS comes from a combination of great abs training and a healthy diet. There is no other way.