Building Muscles

Bodybuilding Muscles – Massive Shoulders – How to Build and Train Deltoids - Day 107

There are loads of ways to train your shoulders. You can use cables, dumbbells, straight bar and numerous gym machines like shoulder press machine. The important thing to remember if you want to build and train up massive shoulders is to keep a balance. It's no good just working the front deltoids or you'll end up looking round-shouldered, and even a bit like a hunch back.

For the front deltoids, I like 2 exercises - the basic dumbbell shoulder press and the dumbbell side raise. Both of these give a great workout. Bent over side raises work the rear of the shoulder and give you that balanced square look.

How to build and Train Traps

To finish off the shoulders, there is the simple shrug. Shrugs work the traps on the top of the shoulders -the muscle that runs from the neck down to the shoulders. I have seen people rotate their shoulders when doing this exercise. I personally would not recommend this. You need to lift the weight with the traps only. You don't need to put extra strain on your shoulder joints.

Bodybuilding Muscles – Back – How to Build and Train Huge Lats -Day 107

The Lat muscles are big muscles and can take a lot of weight. You need to work them hard when you want to build them.  I find that lat pull downs do a fine job of building big lats. You can do bent over rowing and one arm rowing for your lats. I know a lot of people like to do pull-ups which are also very good for building big lats. This works rather well if you add a weights belt to add extra resistance to the exercise.

Bodybuilding Muscles – Train and Build Massive Shoulders, Back (lats) and Killer Abs (Six Pack) - Exercise Chart - Day 107

Day 107	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
D/B Side Raises	20	7.5		20	7.5
	12	10		12	10
	10	12.5		10	12.5
	12	10		12	10
Bent-over Raises	15	10		15	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		15	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			15

Bodybuilding Muscles – General and Nutrition - Day 106

When your day, and training, are great - it is great. I have had a fantastic day. I made a video for my other youtube - resultsguru - site. I also saw my favourite inland surf shop He'e Nalu and shared some great ideas.

Everything went according to plan. That is the secret - I worked to a plan and got it all done. When you get up in the morning, and then decide what you are going to do, you will just end up reacting the whole day. Working to a plan is the answer. Especially for your training. Never just arrive to train and see what someone else is doing in the gym, and then follow suit. Have a plan for the whole week. If you work your plan you will build and train an incredible body in a very short space of time.

My food was to the plan
2 x protein drinks.  2 x chicken and rice. 1 x tuna and salad. 1 x pork roast  and vege.

Water 2lts.

Bodybuilding Muscles – Arms – How to Build and Train Big Biceps - Day 106

I decided to do a short video of do’s and don’ts and a few hints and tips on how to train and build some big biceps. You will see that I use a Z-Bar - that is just my preference. You can use a straight bar or dumbbells. The idea is the same as I did with my chest training. Rather take a little time and train slowly with a 1 second break at both the top and bottom of the movement. Contracting the muscle at the top gives a better workout. You can see exactly what I mean from the video. Training your biceps like this will help to build them, and give your friends something to talk about.

Bodybuilding Muscles – Arms – How to Build and Train Big Triceps - Day 106

I did triceps push-downs tonight. The difference in having a good workout, and a fantastic workout, is firstly in your attitude. Next it is in how you tackle the weights. When you are fully extended down with the push-down you need to contract the tricep as hard as you can. If you did this without any weights you would feel it. Contracting at the bottom with weights just makes the workout special. If you want to build big arms then is one of the ways you really need to be training your triceps. Test it out for yourself. Build yourself a set of guns that make others stop and have a second look.

Bodybuilding Muscles – Chest – How to Build and Train Pecs - Day 106

Having those few days away in Wales has done me a power of good. I had incredible energy to train tonight.

I did inclined dumbbell flys to get that full round chest look. It's important to train deliberately. I say that because it is easy to feel good - and then race through the reps. Make sure each rep means something. When you are at the top of your movement hold it for a second - and when you are on the return, control the weight. At the bottom of the movement also hold it for a second. This is deliberate training and you will enjoy an awesome workout. This is a mean way to train and build a basic big chest.

Body Building Muscles – How to train Chest and Arms (Biceps and Triceps) Exercise Chart - Day 106

Day 106	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	17.5
D/B Bench Press	15	20		15	20
Triceps	Reps	Kg's		Reps	Kg's
Overhead Ext.	20	20		20	20
	12	25		12	25
	10	30		10	30
	12	25		12	30
Kick Backs	15	10		15	10
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	35
D/B Preacher Curls	15	10		15	12.5

Bodybuilding Muscles – How to Train and Build Big Calves with Dumbbells (Free day 105)

Today is a free day - but I decided to do another video on how to train and build calves with dumbbells. The reason for doing this is because I was asked on my youtube - bazblog - by one of the people who are following my progress, to show them how they can train calves at home with dumbbells. It is a disadvantage doing legs at home, and will take a lot of hard training to build big calves and thighs without the benefit of good gym equipment and machines. As you can see from the video, its not impossible, and you can still get a very good workout if you really want to. 

My day off is still very well received and I have enjoyed just sitting back and watching the Olympics. I think that is what inspired me to get the calf video done.

Always take a day off once a week to eat whatever you want. Don't worry about training on the free day. The free day makes it all worthwhile and helps keep you training. Training should not be a punishment but a pleasure - no matter how hard you train during the week. The free day removes the idea of teeth gritted and all out training all of the time and no time off. Remember don't feel guilty because you have had some time off and maybe eaten a bit too much. You have another 6 days coming up to fix that with interest.

Bodybuilding Muscles – How to train and build Chest (Pecs), Shoulders (Deltoids), Back (Lats), Biceps, Triceps, Killer Abs, Legs (Quads, Hamstrings and Calves)

From the title of this post, you can see I did a whole body workout. You cannot train and build the whole body in one session - it's just too much. What I actually did was more of a circuit type of training. I used light weight - just enough to give a bit of a burn after 20 reps. I then only had a minutes rest between each set. I can assure you the burn on the last set was intense. The whole training took over an hour and this is how it went.

Chest - Incline Flys. To train and build the Pec Muscles I did 4 sets of 20 reps with 10kg dumbbells.

Shoulders – Dumbbell Shoulder Press - To train and build the Deltoid Muscles I did 4 sets of 20 reps with 7.5kgs each.

Back – Wide Grip Lat Pull Downs - To train and build Lats I did 4 sets of 20 reps with 40kgs

Biceps -  Dumbbell Hammer Curls - To train and build the Bicep Muscles I did 4 sets of  20 reps with 10kgs each.

Triceps – Tricep Push Downs - To train and build Tricep Muscles I did 4 sets of 20 reps with 20kgs.

Abs – Killer Abs - To train and build Killer Abs I did 4 sets of 20 reps of leg raises with 10kg Dumbbells above my head.

Legs – Quads (Thighs) and Hamstrings -  To train and build my legs, which includes Thighs and the hamstrings, I did single leg squats with the one leg on the bench. I only managed 3 sets of 15 reps with 7.5kgs. Note - I find this exercise does work the hamstrings quite a bit.

Calves – Single Leg Calf Raises - To train and build my calves I did 4 sets of 20 reps using 40kgs dumbbells.

This was an awesome training, and is good now and again, but not if you want to build big muscles. You need to do only 2 to 3 muscles in a training session when wanting to gain strength and big muscles. Once you have achieved your shape, and you are happy with your size, this is good now and again.

I am not saying I have reached my full size - I have a way to go. I am quite impressed with what I have achieved as you can see from the photos. I think I almost qualify as a bit of a bodybuilder. Not bad from the blob of 104 days. That is such a short space of time. If I can do it anyone can  - and I am willing to help in any way I can. Just give me a shout.