Building Muscles

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

Day 109	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
D/B Incline Fly’s	20	12.5		20	12.5
	12	15		12	15
	10	17.5		10	17.5
	12	15		12	15
D/B Bench Press	15	20		15	20
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

Video - How to build and train Massive Triceps - Hints and Tips

Here's the video we filmed today on how to build and train massive triceps - hints and tips.

Bodybuilding Muscles - General and Nutrition - Day 108

I had a really exciting day today as I was interviewed over the phone by BBC Radio Oxford. They wanted to know about my business and also my thoughts on the Olympics, as well as my building muscles site. I have been promised to have the interview sent to me and I will put it on You Tube and on my buildingmuscles.org.uk site.

I have been very lucky with the media having been in a documentary on National BBC TV and also on a number of radio stations. It is all about timing - being in the right place at the right time.

Building muscles is a bit like that. If you do not have a good purpose for doing it, you are wasting your time. Make sure you know why you want it, and the how will take care of itself.

My food was almost perfect again to day. 2x dried fruit and nuts. 2 x protein drinks and  2 x chicken and rice with veggies.

Water 2lts.

Bodybuilding Muscles – Legs – How to Build and Train Big Quads - Day 108

To BUILD your legs you need to use a lot of weight because they are some of the biggest muscles on the body. I find after training my legs I am quite tired. I think that is because of the amount of blood that is pumped into the muscles. I find leg training quite exhausting especially if I do it properly.

Tonight I did single leg extensions. At the top of the movement I made sure I contracted the quadriceps as hard as I could for about 1 second, and then returned the weight to the starting position. I did a superset doing single leg squats. I did the hard ones, with one leg on the bench. I nearly collapsed when I was finished. You know when you have had a wow workout and tonight was a wow training session.

Bodybuilding Muscles – Legs – How to Build and Train Big Strong Hamstrings - Day 108

Hamstrings - I am a bit weak in this area since I had a knee operation last year. They used some of the hamstring to repair my knee, so I am giving them extra attention. I enjoy doing the leg curl. I bring the weight up and try to make it touch my behind. I then lower the weight slowly so it really pulls and works. I finished off with a set of lunges. Slow and precise.

Bodybuilding Muscles – Legs – How to Build and Train Big Calf Muscles - Day 108

I know only what other people have told me about training and building calves. Some have said that calves can be the hardest muscle to train and the most difficult to BUILD. I am very fortunate here. I have reasonable calves, so I find them quite easy to train and build. I use a lot of mental power when I train and so I believe my calves build very easily and they do. When I rise up with the weight I try to get a bit of extra height. In other words, when I get to the top of the movement, I try to get a bit higher. That really works and causes and incredible burn when you train this way. See if it helps you. Of course if you are in a gym and have the calf machines that is a real bonus.

Bodybuilding Muscles – Legs - How to train and build Big Quads (Thighs), Hamstrings and Massive Calves - Exercise Chart

Day 108	Goal			Actual
Legs Quads	Reps	Kg's		Reps	Kg's
Single Leg Ext	20	25		20	25
	12	30		12	30
	10	35		10	35
	12	30		12	35
Single Leg Squat	15	10		15	10
Hamstrings	Reps	Kg's		Reps	Kg's
Lying Leg Curl	20	12.5		20	12.5
	12	15		12	15
	10	20		10	20
	12	17.5		12	17.5
D/B Lunges	15	12.5		15	12.5
Calves	Reps	Kg's		Reps	Kg's
Single Leg Calf Raise	30	30		30	30
	20	45		20	45
	15	50		15	50
	15	50		15	50

Bodybuilding Muscles – Legs - How to Build and Train Massive Calves

I was asked a question on my You Tube site bazblog. I put on a video of How to Train and Build Big Calves.

Question;

“Is it okay to hold dumbbells in each hand and do those raises with both calves at the same time?”

Answer -

“Yes you can use 2 dumbbells and train both calves at the same time. I just find that it is better for me to use one, and use the other hand to steady myself. You might just find you can go heavier with using one dumbbell. Do what works for you. Make sure you have warmed up and then you go as heavy as possible.”

From my answer you can see I prefer to do one leg at a time. It means I can steady myself, and when I get tired I can help the last few reps by gently pulling myself up with my free hand. I also think I can go a bit heavier this way, but that just might be psychological and not true at all. That is not the point - training is about getting the most out of it for you. If you think it is better to do calf raises with 2 dumbbells, and that is the best workout for you - then that is what you must do. Never do something because someone else says it's good and it works for them. As long as you do the exercise correctly, you must do what you believe works for you. After all - whose body are you trying to build ? Yours or the other persons ? 

Bodybuilding Muscles – General & Nutrition - Day 107

I attended a networking meeting "4Networking". This has to be one of the best groups I have met with. I have had a lot of experience networking and this one has the right balance. Friendly. Not too rigid with rules that take the fun out of networking. I met some very nice people today.

I have done another video on stress on my resultsguru site on you tube. We seem to be under so much stress to perform and produce an income these days. I think any bit of help on reducing stress is a welcome for us all.

Food to the point again today.

1 x tomato, egg, lean bacon, baked beans and mushrooms. 2 x chicken and rice. 2 x protein drinks. 1 x pork roast and sweet corn.

Water a bit short 1.5lts

Bodybuilding Muscles – Six Pack – How to Build and Train Killer Abs - Day 107

Sit ups, sit ups, sit ups, leg raises, leg raises, leg raises, crunches, crunches, crunches - and then there is all the rest.

Why have I put it like this?  Easy, you need to do lots of abs work to build a killer six pack. The Abs are the centre of your body, your core. All your strength will come from this area. It is an absolute must to train and develop your six pack. You might not see them if you are slightly overweight and are carrying a bit of fat. This is not an excuse. The fact is - you need to train them. As you lose the fat they will be there in all their glory.