Building Muscles

Building Muscles - General Chat - Day 93

It was my last trip to Southampton to see my good friend and client Steve. We will be meeting again but he needs to work on the material for a while on his own, and then I will help him if he needs it. I came back and then got stuck in to bits on the Internet, and other work that I have been neglecting. I always check the latest news in the bodybuilding world, and found myself getting quite annoyed with some of the claims I read on how to get awesome ABS in no time. I then set to writing an article and gave my views for what they are worth.

I think with a lot of things, a good common sense approach is the best. One thing I have learned is that there is no best programme for training. The one that gets you results is the best for you, but it might not be for the next person. They all help in a lot of ways, but you have to understand your own body and then do what is good for it. Use programmes as a guide. If you need to develop you own method then do so and you know what that will be the best programme especially if you get results.

I have learned from many masters - even when I swam I did the same. In the end I developed my own style as I have with weight and bodybuilding training. I advise you to do the same. All I would suggest is - before you start trying all sorts of wonderful programmes, get a good grounding in just the simple basic exercises. Shape your body until you are reasonably happy and then move on to others you think will do you good.

Bodybuilding Muscles- How to train Shoulders, Lats & Abs

How to train and build Shoulders using dumbbells

I feel like I have a new lease on life and training. I am so fired up about my training. I again took a few minutes to visualise the end result. I pictured broad Shoulders and a great V shaped back into a very small waist. I grabbed the dumbbells and began to train shoulders. I used the gym ball because I wanted to put some stress on the ABS as well. I did Dumbbell Shoulder press exercises. I finished with a final superset of side raises. Learning how to train shoulders properly, with focus, can be very rewarding. You need to increase the size of your deltoids to look good.

How to train and build Lats (Back) using Lat pulldowns

I got stuck into the pulldowns with great intensity. If you don't rush when you are building Lats, you'll find that with each training session you will get a bit more growth. Focus on each rep and especially focus on using the lat to pull the weights down. On the return of the weights, do it slowly. This puts quite a strain on the Lat/back muscles and is a very good exercise. There are many other way of training Lats but I prefer this simple basic exercise. I finish with a narrow grip pulldown set.

How to train Abs using leg raises with weights

You can use almost any of the Abs exercises to train Abs - they are all good. I think whichever one you use is your choice. I use Leg raises with weights. I loved the film 300 and I believe that is how the Spartans used to train Abs. I could be mistaken but I like the idea. It's very hard when you carry a bit of extra around the middle. It can be a bit demoralising after you train, and you don't see a difference - as you would do training biceps, for instance. I know I have a choice - lipo suction, or reduce the fat on the body and the six-pack is a guarantee.  I have written an article on Training Abs and the truth behind your results, which I'll be posting here soon. It might be worth reading it. I say again, whatever exercise you use to train Abs, it's worth it. Don't believe everything you hear about how to get killer abs - use common sense.

I finished off with a 20 minute on the bike and let the sweat flow.

Nutrition - Day 93

This was again a fantastic day. I ate according to my plan. I am so proud and feeling so good.  3 x Protein drinks. 2 x chicken and rice with veges. 1 x Egg omelette and small baked potato.

Water a plenty.

Coffee now becoming extinct. I am having very little and turning to tea. I feel like such a winner.

Training Shoulders & Back Schedule - Day 93

Day 93	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
D/B Shoulder press	20	12.5		20	12.5
(On Gym Ball)	12	15		12	15
	10	17.5		10	17.5
	12	15		12	15
D/B  Side Raises	15	5		20	5
Back	Reps	Kg's		Reps	Kg's
Wide Lat Pull Down	20	45		20	45
	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			15

Building Muscles - General Chat - Day 92

I went to Aylesbury today to see my clients at He'e Nalu. It was good to see Chris and Ruth in such high spirits. It must be the sunshine. Both of them are serious about their training now and are making a good effort to get fit. Once we finished our meeting we went to the computer to see some stuff on the Internet. One thing led to another and we spent a good few hours cleaning up their Internet with some anti-virus software.

Building muscles is a bit like cleaning up the computer. The computer builds up with all-sorts of things when you visit the Internet, and you have to clear that out every now and again. You have to scan for bugs and you have to have good housekeeping to keep your computer healthy.

Our bodies are the same. We have to clear out the cobwebs by doing some exercise. I don't mean building muscles in a competitive form. I mean building muscles to change your current shape. That, too, is considered bodybuilding. Good housekeeping of the body is training on a regular basis, and then feeding the body right so it can function at peak performance all day and every day of your life. There are so many benefits of building muscles. You will get stronger, look younger, live longer, and like what you see in the mirror.

It is always a good feeling when your computer is quick and sharp, and the same goes for your body. 

Nutrition - Day 92

I think at last I will conquer my bigest weakness - food and its preparation. I have run out of time today to fit in all the meals so I am one short, but I was strict.

I had 2 x protein drinks. I have had pre packed chicken and rice plus veges x 2, 1 x tuna salad.

Today was amazing. It's also great to find my energy levels up so much. I just know that this 32" waist is now in the bag. I can see it and feel it.  Each day is just one day closer.

Bodybuilding Training Schedule - Arms & Chest - Day 92

Day 92	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
B/B Bench Press	15	40		17	40
Triceps	Reps	Kg's		Reps	Kg's
Push Downs .	20	20		20	20
	12	25		12	25
	10	30		10	30
	12	25		12	25
Over Head Ext.	15	20		15	20
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 Hammer Curls	15	12.5		15	12.5

Building Muscles - General Chat - Day 91

The final day before I take some strict food action. It is half the problem solved when you make a decision to take action. I am now quite excited about this new challenge.

I have had another free day today and enjoyed a bit of cake as it was my Daughter-in-laws birthday tea. I then decided to get a bit more sun. It was very hot and a glorious day. Coming from Africa I find that 28c in England feels like 35c in Africa. Summer in England is very humid and a dry heat might be hotter but it does not feel like it.

How you believe you look is a big motivator to get you to achieve. Being a bit tanned makes me feel healthy. It does, without a doubt, make me feel like I want to continue to train. I am visualising the end result as often as I can during the day. I am fixing in my mind the 32" waist. I know that Napoleon Hill's famous statement; "whatever the mind of man can concieve and believe it can achieve" works and will work for me. I have used this in many other areas of my life and I have achieved exactly what I have wanted.

I must admit working with people who want to change their lives certainly makes me feel like nothing is impossible.

Roll on the new week.   

Bodybuilding Muscles - How to Train Legs - Quads

I managed to make a short video on training quads. I've uploaded it to my youtube.com channel.

Using Resistance - Weights

Getting fit is a fantastic thing for anybody at any age. You are never too old to get fit. I remember watching a tumbling (Aerobics) documentary many years ago. One lady was in her 90's and she was running and doing somersaults. The youngest was around 65. When they interviewed the oldest lady in her 90's, the comment was made "You must have been training all your life" and she replied "I only started in my late 60's".

I have mentioned this many times in my blog, and mention it again now. If you train only to get fit...that is great - but if you want to change your shape, you have to use resistance training. If you are a big pear shape, training and getting fit will make you a little pear shape.

You will find that for every sport nowadays, there is a weight training programme for the more serious sports person. Wales Rugby team went on a very big strength and weight programme recently, and they won the Six Nations rugby. When I was young and swimming for my country, weights were considered to be a bad idea - you would become musclebound and not flexible. Today it is a totally different story.

What you do when you use resistance training is increase muscle fibres to a desired size. Some muscles might need extra attention and other might need less. Training with weights means, within reason, you can custom build your body. How awesome is that ?

My advice to anybody, regardless of your current condition, is to strip down to a pair of shorts and a bikini top for ladies, and have a photo taken. This is when reality will set in. If this does not motivate you to do something, nothing will. You will never convince me that, if you are overweight and shuffling along in pain, you are happy with your general life. I am not saying you cannot be happy in yourself, I am saying in your overall life.  It is never too late. With our remarkable bodies we can make wonderful changes. Do you know cells are being replaced every day of your life in your body ?

Get yourself checked out by a Physician and them take the first step. You cannot leap up Mount Everest. You climb it one step at a time. You change your life and shape one step at a time.