Building Muscles

Bodybuilding Muscles – Arms – How to Train and Build Huge Triceps. Day 113

I train triceps on the same days as chest and biceps. There are a lot of people who would never do that...and with good reason -when you train chest you will use triceps.

I find I don't have a problem training them on the same day. I always train Chest first, as that is the biggest muscle, and I want my chest to get a good workout. The blood has been pumped to that area. I have very little distance to move it to my triceps and then on to my Biceps. I try to keep it all together. That makes sense for me.

I do know of people who will train chest and then do calves on the same day. I can't see why - but it obviously works for them. I have treated my training schedule as a very personal thing and I do not think others are wrong because they do it differently. I have achieved results I am very proud of in a short space of time. If this will work for others then I am happy to share it with them. I certainly would never say this is the only way to do it. 

Bodybuilding Muscles – Arms – How to Train and Build Big Biceps. Day 113

Giving your Biceps a good going over always feels good after an hour or so. Having that pumped feeling, and look, makes it all worthwhile. As I mentioned in Chest training I do the same with my biceps. I train them on the same days.

 

Preacher Curls

I only do 4 sets of reps and I always try to put as much intensity in as I can. I can't see the point of doing endless types of bicep training for an hour or more. You obviously are not training them very hard if you can keep training them. When I have finished the 4th set, I couldn’t lift another weight even if I tried. Common sense says I must have done enough. I have always felt if I can do more bicep training after 4 good sets, then I couldn’t have trained them very well in the first place. The chart shows the simple basic exercise I normally do.

Bodybuilding Muscles – Chest – How to Train and Build a Massive Chest. Day 113

Over training can be a very big problem with stopping your growth. You need to train and train hard, but then you need to rest. You grow during the rest time - that is when the body is repairing what you have done. I was always taught to have around 48 hours rest before training the same muscles again. They say 72 hours is the absolute ideal.

I have found that I train chest on a Monday and then again on a Thursday so it gets trained twice a week. If I had eaten better, I would have had even bigger results but I must admit my results are quite amazing. I have managed a 6.25” reduction in the waist area in just 112 Days. I am very proud of this.  I do 4 sets of reps and you can see from the chart how simple they are. They are always basic exercises...nothing fancy. There might be a lot of other ways of doing it, but unfortunately I have to work for an income and time is not on my side. I have a limited amount of time and I want the best results.

Body Building Muscles – How to train and build Big Chest and Arms (Biceps and Triceps). Exercise Chart - Day 113

Day 113	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
BB Bench Press	20	35		20	35
	12	45		12	45
	10	50		10	50
	12	45		12	45
D/B Incline Fly’s	15	12.5		15	12.5
Triceps	Reps	Kg's		Reps	Kg's
Close grip Bench	20	20		20	20
Press	12	25		12	25
	10	30		10	30
	12	25		12	25
Over Head Ext.	15	22.5		15	22.5
Biceps	Reps	Kg's		Reps	Kg's
Z/B Curls	21	25		21	25
	12	35		12	35
	10	40		10	40
	12	30		12	30
D/B Preacher Curls	15	10		15	10

Bodybuilding Muscles – Measurements – Day 112

 

Well - I am over the moon. I am almost on what my original goal was. I have the last hurdle to beat and that is to get the waist measurement to 32”. Only 1.25” to go and it is there. As long as it has been is also how short it has taken me. I am feeling so fit now. I have not felt in this condition since I was in my early thirties.

When I review the transformation - this is what has happened. 

• I was full of excuses just before I started. I know I was lazy and quite a bit overweight. Being overweight means you do not have energy. Its hard to do anything. I know I had good intentions but never the actual go to make it happen. The road to failure is full of people with good intentions. I realise now I was well entrenched on that road.
• Energy started to come after about the second week. It was easier to train and I was making the effort to train - it was just getting better and easier.
• I know I have not been strict on the food or I would have achieved my goal 20 days ago.
• Training - I have been quite good and seldom missed except a few times when I was ill.
• When you see yourself every day it is hard to see a difference. I am so glad we took photos right in the beginning or I might not have appreciated where I have come from. I almost find it hard to believe I have been able to make such a change.
• My confidence is way up and that is telling in my job. I am so proud of my achievement I really do not want to let it slip. I know now if I can achieve this I can achieve anything in life.

It should also tell you that you can do the same. I know now I can help you to get similar or better results. If you are interest in taking one of the best journeys of your life give me a shout and I will do all I can to help.

I know I am not anywhere near being Mr Universe and nor do I ever intend to be, but I am really happy with my shape. I know I can easily get you to this level and if you want to go further what better platform could you ask for.

Bodybuilding Muscles – How to Build and Train a Big Chest Q/A

I was asked this question on my youtube. At the time of me starting training some weeks ago, I had the same problem.

Question.

I have a problem with fat in chest area, is there any ways to lose them with weight training? thank you!

The Answer I gave on Youtube.

You need to understand that you cannot change fat to muscle, or muscle to fat. Muscles grow and get stronger with weight training. Fat can be burned up with exercise. If you are eating more than you are using up it will turn to fat. The exception will be if you have a medical problem. I will explain more on my building muscles site. I hope this helps.

I just want to give a bit more information on this. Using weights is not going to be a magic cure for other habits we have formed. If you are overweight or carry fat on your body, there is a good reason for that. You have neglected yourself/have eaten too much/or you could have a medical problem. (Before any training programme get a medical done.) Using weights is fantastic, and will change your body shape to whatever you want, within reason.  You are the sculptor - and can mould the perfect you. You have to make other changes however, and these will include a proper eating plan. That, I think, is as important as the training - if not more. It is what will give you the energy and fuel to build what you want. Food is the foundation you need in order to make good changes.

How do we get rid of fat ? Eat properly to suit your frame and activity. Train – train - train every day if you can.

Bodybuilding Muscles - General and Nutrition Day 111

I had a very easy day watching the Tri Nations rugby - and to my big disappointment South Africa lost. I then spend the rest of the day watching the Olympics. There really is some exciting talent in this world. I feel very humbled when I look at the 100M sprinters. They run 3 or 4 times at the Olympics, including the relay, and have spent the last 4 years in preparation. Here I am feeling quite accomplished for my little 111 days training. This has certainly given me a lot to think about.

Food was some thing I have not done before 6 x protein drinks. WOW!!! I felt good for it too. I would not do this on a regular basis. Water on top was a bit much 1.25lts.

Bodybuilding Muscles – Legs – How to Build and Train Calves Day 111

Without the proper equipment, you must just lift as heavy as you can hold doing Single leg calf raises.

I have been asked if you can use 2 dumbbells and do both calves at the same time. I tried the other day and found I had a problem keeping my balance. I also found I had to try holding a lot of weight in my two hands - so I prefer to just do one calf at a time.

Bodybuilding Muscles – Legs – How to Build & Train Hamstrings or Leg Bicep. Day 111

The 2 simplest exercises to build big hamstrings are lunges and laying leg curls. At most gyms, you can do standing leg curls. Dead lifts are also very good, but you need a lot of weight. Often, home gyms like mine do not have enough weights to make them really worthwhile.

Bodybuilding Muscles – Legs – How to Build and Train Quads (Thighs) Day 111

TEARDROPS are the muscles that come from the knee joint up the thigh. You then have the central muscle that runs to the top of the thigh, and the outside muscle, that make up the QUADRICEPS FEMORIS or quads as they are commonly called.

The centre and outside muscle on my thighs are all right for me, and are reasonably defined - but I have a lot of work to do on the teardrops. That is why I do a lot of seated single leg extensions. I know single leg squats are harder to do - especially with one leg on the bench - but I must shape this weak area first.