Building Muscles

Bodybuilding Muscles – ABS – How to Build and Train A Killer SIX PACK. Day 117

Leg raises works for me. My eating plan has done the most however. I actually can see a glimmer of a six pack appearing. I am now really excited. It has taken a long time. All the other muscles have responded well and I could notice a difference within the first few weeks. NOT SO WITH ABS. What I have come to realise is they too have responded - but the muscles could not show themselves because of the dreaded fat.

Train them even if you think it is not working. There is no magic cure - they will make an appearance when you eat correctly and you reduce your fat. I am living proof. (I still have a way to go)
See the chart for my training.

Bodybuilding Muscles – Back – How to Build and Train Huge Lats. Day 117

As with the deltoid training and muscle building I visualised a big V SHAPED BACK before I did Lat pull-Downs. The thought process makes such a difference to your training. It adds that extra that I think you miss when you do not do this. I really believe it is the difference between a good workout and a GREAT workout.

I did Wide Grip Lat Pull-Downs as the basic exercise. My superset was Narrow Grip Lat Pull-Downs. See the chart below for my training.

Bodybuilding Muscles – Shoulders – How to Build and Train Massive Deltoids Day 117

If you go into a gym with the attitude - I am here because I have to train my shoulders - I think you are in the gym for the wrong reason. We do not have to do anything. You should be in the gym because you want to be there.  As soon as you have a genuine desire to train and build your shoulders you will put a much bigger and better intensity into your training. The problem is getting that desire.

What I have done - and it has been very successful for me - is never go into my gym unprepared. In other words, I do not go to train because that is the time I have allocated to train. I always take a few minutes to think about what I am going to do, and then I remind myself why I am doing it. This gives me a much greater incentive to train hard.

I did Dumbbell Shoulders presses as my main exercise and the superset was Side raises. See the chart below.   

Bodybuilding Muscles – How to Train and Build Massive Shoulders, Huge Back (lats) and Killer Abs (Six Pack) - Chart - Day 117

Day	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
D/B Shoulder Press	20	10		20	10
	12	12.5		12	12.5
	10	15		10	15
	12	15		12	15
Lat Side Raises	15	10		18	10
Back	Reps	Kg's		Reps	Kg's
Wide Lat Pull Down	20	40		20	40
	12	50		12	50
	10	60		10	60
	12	50		12	50
Close Lat Pull Down	15	50		17	50
Abs	Reps	Kg's		Reps	Kg's
Lying Leg Raises	20	12.5		20	12.5
	12			12
	10			10
	12			12
Wheel	15			16

Bodybuilding Muscles – General and Nutrition - Day 116

The reason I have mentioned (in previous posts) that our bodies tend to be smaller and weaker on one side is because it has been mentioned on my youtube videos. I could see from the question that the young man has a concern. You have to be careful that you do not focus totally on your weak points. Be aware of them but resolve to make them a strong point and never spend time putting yourself down about it. I had a friend who was a great runner but one of his legs was slightly thinner than the other. It certainly did not affect his running ability - he was quite a champion - but it did affect his confidence and self-esteem. Always focus on the good in your life and you will bring more of that about.

I had good meals today 3 x protein drinks, 2 x chicken and potatoes with vegetables, 1 x tuna salad. Lots of water.

Bodybuilding Muscles – Chest – How to Build and Train Huge Pecs Day 116

Have you ever had a close look at your chest ? You will find one side is normally a bit bigger than the other. That is quite normal. My right side is the dominant side and it is stronger then my left side. My son-in-law is stronger on his left side. If you look at your chest (pec) muscles, and spend all your time trying to see the difference - it will very soon become an obsession and your mind will play tricks on you. You will then see things that other people will never see. I have known people to become embarrassed over something like this.

The answer is to train and build your chest with a desire and focus, to make the pecs the same and very big. Forget which side is bigger or stronger. Train like your life depends on it. Get into the zone. Use your mind to see the end result and let it happen. If you are putting in the effort your body will respond and you will get the results.

I had a great training doing flys as my basic exercise and then a superset of dumbbell bench presses.

Bodybuilding Muscles – Arms – How to Build and Train Massive Triceps - Day 116

I really do love training biceps but more so building Triceps. Some people, when they talk to you, like to give you a small touch on the arm. When you have a solid arm they notice it immediately. I watch their reaction. It gives me a great feeling. I have even had some rather nice comments. This all builds confidence and self-image.

Big triceps give your arms that full look. Never neglect training them. I am amazed how few people watch my triceps training videos and how many watch the bicep training. It is as if they give much more importance to Biceps. You can have MASSIVE TRICEPS if you just give them the same focus you give to biceps. They will not let you down - they will respond. They might even become your strong point.

I decided to train and build my triceps with Triceps push-downs and then the all time burner, Kick Backs.

Bodybuilding Muscles – Arms – How to Build and Train Big Biceps - Day 116

Every time I build and train my biceps I switch off to any pain (within reason obviously) and to any thought of what I cannot do. I put in a full-on effort to make them the biggest I can. I do not have a mirror in my home gym, but there is a lot of merit in training and building muscles in front of a mirror. It's not about vanity, but about giving you the self-belief of big muscle gains and growth. What you see, you believe. When you are straining with a weight, and you see your biceps bulging - that is inspiring and should spur you on.

Today was all about hammer curls. They also help the forearms. I finished with a superset of Z bar curls.

Bodybuilding Muscles – How to train and build Big Chest and Arms (Massive Biceps and Huge Triceps) - Day 116

Day 116	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
D/B Incline Fly’s	20	10		20	10
	12	15		12	15
	10	20		10	20
	12	17.5		12	17.5
D/B Bench Press	15	22.5		15	22.5
Triceps	Reps	Kg's		Reps	Kg's
Push- Downs	20	20		20	20
	12	25		12	25
	10	32.5		10	32.5
	12	25		12	25
Kick Backs .	15	10		15	10
Biceps	Reps	Kg's		Reps	Kg's
Hammer Curls	21	10		21	10
	12	12.5		12	12.5
	10	15		10	15
	12	12.5		12	12.5
Z Bar Curls	15	30		15	30

Bodybuilding Muscles - General and Nutrition - Day 115

When you have a body that is packed with muscle, it needs more energy to run efficiently - even when it is resting. A well-muscled body burns more calories than a body that is coated with fat. Because you have been working out, your metabolism starts to work a little more efficiently. Fat sits there, doing nothing, and seems to be like a magnet inviting a load of it friends to join it.

The more you train the more you can do. It is an amazing experience. It's a bit like reaching a critical mass. You often hear this in business. When you reach a critical mass of clients, your business becomes self-perpetuating. Clients get more clients for you. When you get to an ideal fat level, the body seems to burn up the excess fat without really trying. I found, with my journey, I lost a fair amount right in the beginning then it almost came to a stop. I was getting quite concerned but I persisted. When the fat eventually started to disappear, it just continued. The most amazing thing was, one day I saw a huge difference - yet a few days before I felt I was fighting a losing battle.

As long as you are honest with your intake of food and your training, you will win. You know when you have cheated. I certainly did, even though I would try to justify it. Accept it - resolve to better the next day, and move on.

Today’s food was fairly simple. I attended a breakfast meeting again, but this place gave me a limited choice, so I was rather starved even after the breakfast. Scrambled egg, one small bit of tomato and I had to leave a good deal of the bacon because of fat. There were sausages but they are so full of fat it is not worth eating them. You would have to do 2 solid days of aerobics to work that off. I couldn’t eat the other fried junk on the plate.

4 x protein drinks. 1 x chicken, baked potato and vegetables.

Loads of water.