Building Muscles

Bodybuilding Muscles – Abs – How to Build and Train Killer Abs (Six Pack)

You get killer Abs by eating correctly. I say this because you can train and train, and they will be there, but not seen under the fat. The older you get the longer the fat around the middle stays put. I sometimes think it would help if I used a crowbar or lipo-suction to shift it.

The other muscles on your body will show you and others that they are being built as you train - but not the abs. You will feel the effects of training and building your abs, but you often will not see the results till you drop the body fat. It is for this reason that I do aerobics every day - to burn off calories and use up excess fat. As you well know, my favourite exercise for abs is leg raises, holding the weights above my head. Almost any of the Ab exercises are good - just ensure you are doing something that gives a good burn. Do not try to go the easiest route. You will only get out what you put in. That is the law of life.

Bodybuilding Muscles - Shoulders – How to Train and Build Deltoids - Day 100

One of the muscles I have not spent any time training is the Rear Deltoid. I have been a bit slack not training them. I believe you should train and build all the shoulder muscles equally. You train the Rear Deltoid muscle by doing Bent-over Lateral Raises. You can see this from the photo.

It is very important to train these muscles. If you do not train and build them, you will build big muscles everywhere else on the shoulders, and give the appearance of being a bit round shouldered. You will not have that square look. Training and building the shoulder muscles will give you broad shoulders. This is what all bodybuilders strive for.

I decided to train my front deltoids using Side Raises. This exercise gives a great workout. It certainly gives a full look in the shoulders. I am not going to do shoulder presses for a while because I have a fair amount of pain in my right shoulders and want to give it a rest.

This is what is so great about bodybuilding. You can still train even with injuries if you are very careful. I still remember what the Specialist Surgeon said who operated on my right shoulder in 1985. He told me to work within the pain and never overdo it. He said listen to your body it will tell you if you can or cannot train. Great advice.

I also did some Shrugs which are great for working the Traps (Trapezius Muscle) There are many theories of how to train shrugs. Rolling the shoulders is one. I personally would never do this as you could damage the shoulder. I prefer to just lift up and down using and focusing on the traps to lift the weight. 

Bodybuilding Muscles – Back – How to Build and Train Lats - Day 100

The most common exercise to train and build big Lats is to do Pull-downs. You can do wide grip pull-downs or narrow grip pull-downs. For me they are both excellent exercises. I also use one arm dumbbell rows. This has a good effect on your back (Lats). You need to remember to keep your back straight when you do this exercise and do not arch your back. It also works rather well when lowering the weight toward the floor, if you do not let it go straight down, but rather slightly forward. It makes for more resistance. Building and training Lats is very rewarding and gives you the V shape. 

Body Building Muscles – How to train and build Shoulders, Back (lats) and Killer Abs (Six Packs) Exercise Chart.

Day	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		16	50
Abs	Reps	Kg's		Reps	Kg's
Lying Leg Raises	20	12.5		20	12.5
	12			12
	10			10
	12			15
Wheel	15			18

General & Nutrition - Day 99

I had to go to Aylesbury to meet up the most land locked Surf shop in the UK. We had a great meeting and then I went on to meet up with a new client for our first meeting in Milton Keynes.

(Always good to burn calories and excess fat)

I have learned, after taking longer than I planned to get close to my waist size, that there is no excuse for not doing things properly. I ate to the exact plan. Before I would think I do not have the time or I have all sorts of problems. O course, the best excuse is spending around 4 to 5 hours in the car travelling. I would immediately rule out the fact that I could eat properly.

Thank goodness that is all gone, and is water under the bridge. I have been excellent.

3 x protein drinks. 1 x potatoes, veggies and chicken made into a soup and blended. 1 x prawn and pasta salad in a tub. 1 x chicken and rice.

2lts of water

Bodybuilding Muscles – Chest – How to Train and Build Big Pectorals (Pecs) - Day 99

Learning how to build a big chest (Pecs) is very important to balance your overall look. If you build a big chest, it tends to make you look strong and very healthy.

I was a swimmer and so I was sort of defined under my pecs but my chest tended to be very flat. Remember - in my day, swimmers would never have lifted weights. It was considered dangerous and would damage your style - and a load of other nonsense. We know now that resistance (weights) training is one of the finest forms of training for all sports.

When I started to train I would only do bench presses on an inclined bench. This gives a much fuller rounded chest. The more inclined you go, the higher up on the chest you work until you are upright on the bench and are working the shoulders. Declined means your hips on the bench are higher than your shoulders so you work much lower down (under your pecs).

I personally have never done declined. For me to build my chest, I am currently only doing a normal barbell or dumbbell bench press (sometimes inclined), and then I do flys. With flys I will also do the exercise either inclined or just flat, it depends how my mood takes me.

There are many different ways of training chest. You can use cables, pec-deck machine, even a push up will work chest. I believe you should just stick to one or two until you have a good foundation. Then decide how big you want to build your chest and go to town. You will be able to handle lots of different ways of training your chest. Shocking the muscles every now and again is very good for growth.

You can see from the pictures my simple exercise and system.

Bodybuilding Muscles – Arms – How to Train and Build Big Triceps - Day 99

There are a number of ways you can train and build your triceps. If you have very little equipment you could just do dips. Put your feet on something slightly higher (a chair) than the seat of your bench. Put your hands and arms behind your back on the bench with your feet on the chair. Slowly lower yourself down to the floor so your bottom is nearly touching the floor, and then straighten your arms. This is an excellent Tricep exercise. You can add weights to your laps and rest them on your thighs if you want more resistance so you can get a really good workout. I use Tricep pushdowns but will include a photo of how to do dips for those who would like to train this way. Kick-backs are one of the best exercises I have found for a good Tricep burn. I prefer these to any other exercise.

I have seen people training their Triceps doing almost a reverse curl on the pull down machine that you would use for lat training. There are many different exercises for triceps. Just stick to a few basic ones and when you have built a bit and are ready - then go for it all out. Never rush, you have your whole life ahead of you no matter how old you are.

You will see from the photo how I prefer to train and build my Triceps

Bodybuilding Muscles – Arms – How to Train and Build Big Biceps - Day 99

I train and build my biceps mostly doing Z Bar curls. They are the most comfortable for me. Training on my own can have drawbacks. I have no one to push me, and sometimes I could go a bit heavier but don't. As long as you are disciplined when training your biceps, and do not try to overdo the weight - you will be fine. Never handle a weight that is just too heavy. You will then start swinging the weight up and so use a lot of your back to help get it up. You often see this in a gym and particularly with young bodybuilders.

When I train, it is for me and for no-one else - so the amount of weight is what I am happy with. I've learned I am not there to impress anyone else. You will do well to follow this advice. More injuries occur as a result of people trying to show off how much they can lift than by training sensibly. You will get stronger, and you will be able to lift more and more - just be patient.

I also enjoy dumbbell curls - whether they are hammer curls or preacher curls. I always try to be strict and concentrate on the exercise to get the most out of my bicep training. I think that is one of the best ways to build and train for big biceps.

Body Building Muscles – How to Train and Build Chest and Arms (Biceps and Triceps). Exercise Chart - Day 99

Day 99	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
D/B Fly’s	20	12.5		20	12.5
	12	15		12	15
	10	17.5		10	17.5
	12	15		12	15
B/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	25
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	30
Hammer Curls	15	10		15	10

Bodybuilding Muscles - General Chat/Free Day - Day 98

I weighed and measured myself this morning (check the progress photos). The chart does not make for the most exciting reading. I think I expected better results, as I feel like I have done more. Welcome to reality. This is what is known as being congruent. Your thought has to be in line with your actions. Once I stopped thinking the results should have been better, and I faced up to what I have been doing this whole time; “The truth shall set you free”. Up until quite recently, I have not been eating properly, and have been eating too much. This last week I have been spot on and I know it. Maybe I wanted too much too soon and thought that last week should cancel out the rest of the time when I have only been close on occasions.

I have, if you think about it come from 90.1kgs (199lbs or 14.2st.) of fat and almost no muscle to 85.1kgs (187.6lbs or13.4st) of a lot less fat and a lot more muscle.  That is a 5kg reduction. I think the most amazing reduction is the waist size. 39.5” to 33.25”. that is a reduction of 6.25”. Everything else on the chart is going in the right direction. Overall I am actually delighted with my results and how I am looking.  A quick head transplant and you would think you are looking at a fit 30 year old, not some old boy who turns 57 this month.

I have decided I have another 33 years of quality life. My grandfather died at 92 and I do believe I will make 90.

The key is QUALITY LIFE and that is only obtainable if you eat right and keep in shape. The big question you need to ask yourself is what value you place on yourself. You cannot tell me an out of shape person, who goes through pain every day because of over-stressed joints feels great. When I was over weight I started losing self-esteem. I devalued myself because in a silly way I did feel a bit inferior to others, even people my own size. I actually felt like I was failing. This might sound stupid from someone who teaches motivation and how to be your best,  but those are the facts. I decided I am sick of the excuses and must NOW take responsibility for who I am and what I look like. I decided to stop hiding behind anything and everything I could find to justify the condition I was in.

Quite honestly, with all the excuses, I realised I was not exactly making more money or having a better quality of life by not having time to train. I know my pride would never allow me to bow down and crawl in front of other people regardless of my circumstances, however I was, without realising it, crawling on all fours in front of others mentally. Always making excuses and making claims that I was going to start getting into shape soon.

Well, in less than a 100 days the before and after photos prove it can be done. I feel FANTASTIC  and my life has now got real value.