Building Muscles

Bodybuilding Muscles- How to Train and Build a Massive chest| shoulders| biceps| legs| six-pack

The many problems Steroids can cause

I received this from one of my viewers who was replying to a young man who believes that using steroids it the answer to building a great body.  The problem with most young people is they want instant results - a bit like buying good fitting clothes off a rack. The really huge bodybuilders who enter competitions do this at all cost, and often have no regard for the problems they could be causing to youngsters who are just entering the game. They often openly brag about what you should be taking to “get big”. While they look good everything is rosy till the drugs start to take hold of the body.
I am sure, after you have read this information, you will agree that it is better to play safe then to be sorry for the rest of what could be a miserable life.

I've always felt misinformation about steroids, or drugs in general are part of what causes their abuse and misuse. Here in the US children were and in some places still are told crazy urban legends about drugs over the course of their education. The result, someone tries a drug, discovers what they were told in school was a lie, and winds up abusing the drug and then suffering health problems and addictions. It works that way with steroids and marijuana & LSD in particular. Rumours abound that steroids will rapidly cause all sorts of horrid side effects after taking them just once. A kid hears that; then sees his favourite athletes breaking records and winning championships, and he realizes he's been lied to. He goes and tries a cycle of Dianabol and gets bigger and stronger in a matter of weeks. Hey this worked, I'll do it again. Before he knows it he's addicted to the gains, and the side effects start occurring. Painful hours of long erections, testicle shrinkage, joint problems, jaundice, acne, aggression and depression, and then he stops cycling. Bam, here is a young man with a pair of saggy fluid filled tits and no sex drive at all. Then there's the liver and kidney damage. After a few cycles he's got the liver of a man 3 times his age. There's a raised potential for testicular cancer.
The most sinister thing about steroids is that the bad effects aren't immediate, and the positives are noticeable in a very short period. Your liver could be impaired for a decade before you really notice, and by that time it's too late. It's really sad and I've seen friends fall into that trap, so I feel a need to inform people about these things.

Bodybuilding Muscles. How to Train and Build a great looking body

I have had a lot of really great things happen to me in my life. I have always tried to help others in one way or another. I must admit never in my wildest dreams did I think that through doing a bodybuilding video and trying to get myself in shape would I have influenced someone else like this.
This has to be one of the finest things that have happened to me. When I got this message from this young man I had tears in my eyes and immediately showed it to my wife Lorraine. To know that our actions could mean a lot to someone else and has really made me realise I should always try to be my best at all times.  You just never know what influence you could have on someone else. I think it is really important that you always try to be a good influence.

Testimonial of Note - I received this as a result of one of my bodybuilding videos on my Youtube.

Hey ...
Date: 19 Jun 2009
 Hey Baz I hope you are fine ^^ I just wanted to stop and tell you something ... my Dad he is about your same age, he is 56 ... he will be 57 soon ...he was in the army when he was young but you know when you get older you are not the same and my father really got out of shape.  There was lot of problems here and there and when I thought that things can’t get any worst my mother died. This was like a year ago and you can imagine the depression of my father - 31 years of marriage. Well my dad lost almost all the hope you can have left to get in shape and start a new life. I showed  him your videos and your age...you are 57 right ... I think and my dad said... wow 57 he looks like he is 38 and he watched all your videos and I have got to say my dad was very motivated. He has started to go to the gym again with me and we have spend more time together like father and son ... and the best of all he is healthy again ... and I just wanted to thank you ... thanks for being such a motivation for me and my father...now I just hope that he is healthy enough to be around me for a long time to come ... thank you Baz and hey don’t give up...God bless you

My friend, that is one of the very best things I have ever heard. I cannot thank you enough. I feel so privileged to have been a part of helping your father and you to be the best you both can be. I would like to think your dad will be around for a long time because he is looking after himself. I know I certainly am planning on another 30 odd years.  I know we really do not know what the future holds for us but if you are in good shape you certainly have a much better chance.

Thank you for such a heart warming testimonial. I would very much like to use this on my website with your permission. I will not use your name if you like. It really would mean a lot to me and to the people who read my website www.buildingmuscles.org.uk as well as my site www.basil-mienie.com. Please let me know if you are OK with that. Baz (he replied that it would be fine to use this).

New Chest DVD

I am very excited as we have our first DVD completed on training the chest. I have done this in a way that is a complete follow along DVD. It shows in detail how to train correctly. I have taken time to show you the way to hold the weights, the dos and don’ts of weight lifting and the things to consider for your safety. The most important thing however, is showing you how to get the best possible results in the shortest possible time. 

This is not one of those magical get muscles in 6 weeks DVD’s. It is real life and if you want results you are going to have to work for them. You will get results in a few months but it will mean you have to eat right and you will have to train with focus. Once you know how, you will be really looking forward to how simple it is to get results.  You will only have to really work out for around 12 minutes at a time on your chest to see major changes.

The DVD is about 30 minutes lon. It explains a lot of things and you can see how to do a combination training of higher reps with lighter weights and coming down to lower reps with heavy weights. This not only gives you muscle, but also tone and conditioning. It does wonders for your overall fitness and stamina. It is the complete workout.

 
You can check out the intro video I did, and you can also buy the DVD from my website - focusonlife.org.uk. Click here to go directly to the DVD page. You can also see my latest basic chest workout below.

Bodybuilding Muscles| How to Train and Build Massive Shoulders | Deltoids

I thought that is would be a good time to talk about fitness and what it is. It is made up of three areas.

1) Aerobic conditioning

2) Flexibility

3) Muscular conditioning.

Bodybuilding on its own will build muscle and give you a lot of strength, but will do very little for the heart and lungs - which means there is not a lot of endurance.

Arnold Schwarzenegger did a lot of research into this and for that reason he is a big believer in aerobic training. He was a competitive swimmer and football player. 

1) Aerobic conditioning - is an activity that uses up a lot of oxygen e.g. running and cycling. It is also continuous high repetition activity. This will certainly add to you having higher energy levels but it will not give you muscle. It is great for burning up excess fat.

When you want to train and build massive shoulders it is good to add some of this into the training. The system I use starts with around 12+ reps. I then gradually go down in reps as I increase the weight. This gives me a bit of all that is required. I fully realise that I actually need to do so some aerobics as an exercise, so I normally do around 20 minutes as often as I can on the stationary bike.  By doing this you get the lungs and heart working and they then can deliver the needed oxygen to the muscles you are working - so it is really very good for you.

Bodybuilding Muscles| How to Train and Build Huge Back| Lats

Training lats are very important to give you the V shape that most of the bodybuilders are looking for. There are loads of different exercises you can do for this. You can use a straight bar, dumbbells or pulling equipment for the back. You can get a fantastic workout doing a simple wide grip pull up. As you get stronger, you can make the training more difficult by suspending a weight from a belt.  The more resistance you add to a muscle the more it has to work and the more blood you get into the muscle. This is what will cause the muscle to get bigger.

2) Flexibility is one of the things necessary for over all fitness. Muscles, tendons and ligaments tend to shorten over a period of time. It is not a bad idea to get involved in a Yoga program or some other sort of stretching program.  This type of exercise will make you flexible but certainly will not add muscle or give you endurance.

Bodybuilding Muscles| How to train and Build Killer Abs| Six pack

Here again I keep getting people asking me how much they must do to get a fantastic six pack. I do not want to disappoint anyone but no matter what you do you will never have them if you eat wrong and you are fat. Fat tends to go the abs first and if you have a layer of fat over them how can you see them?

I often say this - almost any of the recognised abs training will build great abs. Simple sit ups, leg raises or crunches will do the job. Never fall into the trap of thinking there is a miracle training that will give you abs. There are none that can do it in 6 weeks, or none that will do it in 3 minutes a day. These are just sales gimmicks. Abs come from a proper training plan the same as for any other muscle. You need to do around 4-5 sets of exercises and if you use weight then there is an added advantage as your core and abs will get stronger and you do not have to do hundreds of reps. There are many people doing 100-300 sit-ups a day to try to get abs and this is so unnecessary.

3) Muscular conditioning. Using weights one of the few ways you can strengthen muscles. When you add resistance your muscles have to contract against the resistance and that causes conditioning and growth.  The more weight you add and the more you train the better you will condition your muscles.

Getting into a fitness program is one of the best things you can do. I will absolutely help to reduce ageing and certainly makes you much more productive. It removes stress and gives you an added advantage over others who are couch potatoes.  Once you have a good level of this kind of fitness who knows what sports you might want to engage in.

Bodybuilding Muscles| How to Train and Build Massive Chest

Many younger people have a good look at a lot of the bodybuilding champions and then decide it would be a good thing to be like them. They then embark on a training course to build a much bigger body. The purpose of this is to enter competitions and ultimately win the big one - Mr Universe. The bad news is it probably will not happen. Not because they are not training properly. It is to do with our genes. Muscles are made up of bundles of fibres and are wrapped together and bound in a sheath. We are each given a certain number at birth and you cannot make more. When you train these with weights and feed them they will get bigger and stronger but a person with more will be bigger than you. It is as simple as that.  That is why, no matter how much you train and build your chest or any other muscle, there will come a time that you will get to a limit and that is it. Taking steroids, and other things that I consider as harmful, will still not get you bigger when you reach your limit. That is why it is so important when you train that you have the right mindset. You are doing this for you and you need to be able to look in the mirror and be proud. If it happens that you get bigger than others and can win a competition, that is fantastic. But you must always remember you are doing this for you. If you are not bigger than others but you are happy with you, then you are a winner.

Bodybuilding Muscles| How to Train and Build Huge| Arms| Triceps
I often get people telling me they are out to build big, and so they are doing a lot of training. They will even train up to 3 and 4 hours a day. I have seen some of their training schedules which include loads of repetitions of an exercise. This is like doing calisthenics. It is a fixed resistance. No matter how much you do of them, you are always contracting the same muscles with the same resistance. All that will happen is you will have more endurance - but you will not build or get stronger. To get stronger you have to continue to increase the resistance. That is why you can have a fantastic tricep workout by just doing 5 sets of one exercise. The result will be far better than someone who does 3 different exercises and about 5 sets of 20 repetitions for each exercise. They will be gaining endurance while you will be building strength.

Bodybuilding Muscles| How to Train and Build |Arms Biceps| Big Guns
As I explained before, our muscles are made of sets of fibres wrapped up in sheaths. The harder you train, the more you will call on the muscle fibres in the sheath to work. We do not use anywhere near all the fibres we have. The more you train the more you will bring others into use and that is why you get bigger and bigger. There is a limit though. When you have them all working for you, that will be your size and you cannot get any bigger.  It is good to know what the purpose of a muscle is. Its sole function is to contract. It has opposing muscles which also contract to bring it back to its original position. It is through contraction that we move. We are designed to move and to keep moving. If you under-use a muscle, it will shrink and that is called atrophy. If you train and increase the size of a muscle that is called hypertrophy.  Because we are designed for movement, it is important that we have strong muscles. There is a very strong link between how our body works and our minds. A great body almost always causes a great mind. Having a great mind means a better life. If you have a fantastic set of big guns you will find it will affect you mentally and make you feel good. When you feel good you will get good results, not only in bodybuilding but in life in general.

Bodybuilding Muscles| Upper Body Workout

Doing a full upper-body work out in one session is a good way of training. It depends on you and how you feel. That is why I have always said you need to work out our own routine. The only thing I will leave out of this training is abs as I will add them to the lower body workout for the next day. I have gone down this route because I missed yesterday's training. I really do hate missing training as I always feel guilty and feel I need to make it up. I know this is wrong. If you miss you miss. On this occasion I could make it up without too much problem as I had a quiet day today with only a few things to do, and clients to see.

Bodybuilding Muscles| How to Train and Build Massive Chest

There are a lot of people with loads of ideas on how you are meant to train. I am sure you have found this. As soon as you are doing something, anything - there are many people who suddenly have a great deal of knowledge on what you are doing and they all want to offer their advice and suggestions on how you should be doing it. I listen to any advice, then take on board what I think is right for me, and dump the rest. That is what I advise you do.

Simple basic bench presses will make a huge difference to how your chest looks. You do not need to do any fancy exercise and you certainly do not need to spend an hour training just one muscle like the chest. I have found that around 10-12 minutes of intense training for any one muscle is enough to make a significant difference. There are those who would argue and they can - it has worked well for me and that is what is important.

Bodybuilding Muscles| How to Train and Build Huge| Arms| Triceps

I have put this in because it is really nice to get good feedback from others. This was from one of my subscribers on youtube - Bazblog.

Hi mate I’m only 16 and I’m trying to use ALL of your methods. They are giving me absolutely Great Results! Only problem are my triceps and Abs. I'm using ur tricep exercise and I hope I get results. Your shoulder and bicep training has helped me soooo much I cannot thank you enough! Please continue to post videos! FAN & Subscriber!

To get a good result for your triceps it is all about how you think first. You have to have a good image of what you want in your mind before you start your workout. It is really not that important what exercise you actually choose as your main basic exercise. The big thing is how much intensity you put in while you are training. Avoid throwing the weight around to get it over. Take your time and make sure that you feel very comfortable with each rep. I do not mean that you will not be putting in a great deal of effort. You will and should be really straining during your workout as that is necessary for growth. Being comfortable just means that none of the joints are hurting and that you are using the muscle you are training to do most of the lifting. That muscle will, at times during your training, feel like it is going to explode. That is fine. It is necessary for you to get growth. When you hurt because you are doing unnatural movement that has been suggest by someone else, that is a problem and you could cause damage that might never come right. 

Bodybuilding Muscles| How to Train and Build |arms Biceps| Big Guns

Training biceps is most people’s favourite. I think because they are so visible, and especially to you. As you train more and more you, will find that you will get stiff less and less. The muscles get used to exercise and that is why it is necessary to continually try to increase the weight each time you train. Keeping a simple record of what you are doing is a very wise way to train. You can then monitor your progress and see if you are using more and more weight. You will notice that you will get stronger and that the muscle will grow. It has to if you are increasing the weight, and feeding the muscle right. Enjoy each training session. Make it an experience to remember.
 

Bodybuilding Muscles| How to Train and Build Massive Legs| Quads| Hamstrings| Calves

How to Train and Build Massive Legs| Quads

There have been a lot of comments on my youtube - bazblog about squats. The comments are whether you should go all the way down (full squat) or a half squat (thigh parallel with the floor). I have made the comment and showed that I only do half squats. Many agree with me and many do not. The point is that you have to do what is right for you. I do half squats because I do not want to put any strain on my knees after an ACL operation. Many will say, well, you put more stress by doing half squats. Others say the opposite. I know what feels the most comfortable and I really do not care what anyone thinks or says, I do what I believe to be right for me. That is how everyone should train.

The actual fact is, the full squats work the quads, the hamstrings and the glutes. The latter two come into it the lower you go. It is for that reason many like to do full squats.  Half squats work mainly the quads and very little of the other two.  In both cases if you are going very heavy with only a couple of reps, strap the knees with an elasticised bandage to give a bit of extra support.  Always use a kidney weightlifting belt when doing squats as it is easy to do damage to your back.

How to Train and Build Huge Hamstrings (Leg curls)
There are many hamstring exercises you can do. Dead lifts being quite a favourite with a lot of bodybuilders.  I do not like to do them -but not because I do not think they are good. Mainly because you have to go quite heavy and so it means I have to load the bar up for them and I am quite lazy. I use leg curls which I find quite effective. I would not say they are the very best but they do work and I have confidence in them. That is what is important.  If you have confidence in the exercise that you are doing it has a psychological effect and will impact on how well the muscle works and grows.

How to Train and Build Big Calves
Training calves is a big job. One that a lot of bodybuilders avoid. Get to like doing them. Nothing looks worse on a hugely built person than no calves. You do have to go heavy, and they can take a lot. If you want to get that bit extra try doing a few of the following.  At the top of the movement go for an extra lift so it places a little extra stress on them. Do those slow never rush. Make sure you are on a good size block and go all the way down so you get a good stretch. This also means you will have quite a range of movement and the muscle has quite a bit of work to do. Add a few extra reps to each set so you get a really good burn. These tips will cause growth and you will build reasonable calves. 

Bodybuilding Muscles| How to Train and Build Massive Shoulders| Huge Lats| and Killer abs (Six pack)

How to Train and Build Massive Shoulders| Deltoids
I often get some of the followers on my youtube (bazblog) sharing their workout routines with me and asking if I think it is okay. One of the great things about bodybuilding is the fact that you have to work out for yourself what is the best for you. I have even had some tell me they have been training for up to a year with very little results. Why on earth would you continue doing what you know is not working?

The system I use is a combination one of some higher reps with not so much weight, and then building up fewer reps but as heavy as I can go.  This gives me the best all round training plan. I get some strength, bulk and tone. The best of all is I get to burn up unwanted fat. That is how I have managed to lose 6.5 inches around my waist in just over 90 days.  I have managed to pack on some extra on the deltoids and made them look quite good I think.  You must do overall training for deltoids, but you absolutely have to work the rear deltoids or they will not give you the all round look. I try to train my rear deltoids once every 2nd or 3rd time I train shoulders as an extra.

How to Train and Build Huge Lats (BACK) using Lat pull downs.
Rushing to do 3 or 4 different exercises for the back with 6 sets each and each set consisting of 15 reps is not really going to give you a massive back V shaped back.  I really do not know why we seem to think that if we do a lot of anything in life, it is the best way. There is only one shortest way between two points.  That point where you have come from and then the shortest way to where you want to go to. I have found that by making each workout one of quality, I get great result the shortest possible way. I only ever do one basic exercise per muscle per training. That means I only spend about 10 minutes of hard focused training for the muscle and I am finished.  It is easy to put in 10 minutes of really good training. I just think if you are able to do 3 or 4 different exercises for the same muscle you are not really working to your full capacity on any of the exercises. I find by the time I get to the 4th set of only one exercise, the muscle is so fatigued I have not got any energy left to do another type of exercise for that muscle.  For me that is doing intense focused training. That V shape has no option but to come.

How to Train and Build Killer Abs| Six-pack.
It has always been my dream to have a killer six pack. It has also been my biggest weakness to eat too much of the wrong things.  I had one person send me a statement on youtube that, as long as you do aerobics you can eat anything you want. I just really wish that was true. What that does is open up a mindset that it is OK to eat this because I am training. I know I have been doing it for most of my life and still do not have that elusive six pack.  You have to do some form of sit ups and you have to do them well - that will cause the muscle to contract and hold in the stomach. The fattest person in the world can do that, but you will not see the 6 pack as you do not really see my 6 pack. You have to lose all excess body fat to have a great 6 pack. It is hardly likely you will have  a six pack like some of the adverts you see because that means you have to strip the body of all fat and be what is know in bodybuilding terms as cut.  If you stay in that state for any extended period, without any fat, you will find you will get sick quite easily. This is  because your body does not have an reserves to call on. In effect it is not healthy to have too little fat. We all need some. Maybe just not quite as much as we currently have.  Eat right and train right and the abs will be there. I know as I am starting to get there with this renewed determination I have.

Bodybuilding Muscles| How to Train and Build Massive Legs| Quads| Hamstrings| Calves

How to Train and Build Massive Legs| Quads
Training your legs certainly is very necessary. I have found that when I train them properly, I have extra energy and can even run on the road a lot better and with more ease. The problem is that they are very big muscles. It takes a lot out of you when you train them, especially if you train them hard. I know that many people have lots of different theories as to what time you should train to get the best result, but with legs I have almost always trained them in the evening. I would do this even if I could train them in the morning. The reason is - because they take so much out of you, I do not want to feel fatigued for the rest of the day. By training legs at night, I know I am going to bed a few hours later. I have also found that I sleep a lot better because of the energy I have used, and I am usually tired out.  If you neglect training your legs you will go out of balance and you will look out of proportion if you have built a great looking upper body, and then legs that you have to wear long trousers because you feel ashamed to show them. 

How to Train and Build Huge Hamstrings (Leg curls)
It is really important to train Hamstrings well. You should always warm them up first before going into any hard activity regardless of what that is. They have a tendency to tear and strain more easily than other muscles. You see it often with sports people. It is probably one of the most common injuries. Leg curls are a very easy way to train them. Another way to train them is with dead lifts. These also do a lot of good for the lower back. You have to go quite heavy with a dead lift and keep the knees locked and concentrate on the hamstring doing the lift. One of the exercises I like very much, but is rather taxing, is a single leg squat. The main muscle you are working out is the quad, but you absolutely feel it in the hamstrings with a lot of intensity. Especially if you rest the leg that is not doing the squat on a bench behind you.

How to Train and Build Big Calves
Calves are a lot of bodybuilder’s nightmares.  If you have been blessed with big calves or at least reasonable ones before you train them, you are already 80% better off than someone who has already been training for some time.  This does not mean you cannot build them. It will certainly take patience and dedication. The first and most important thing to do, and that is for all muscle building, is to visualise the muscle in your mind and see the end result. Seeing it in your mind is a must but even more important is to believe they are growing to the size you want. I cannot stress this enough. We never give credit to how powerful the mind actually is and what it is capable of doing.  You then have to just be persistent, eat right, and train with intent, and you will have the calves you always dreamed of.

Bodybuilding Muscles| How to Train and Build Massive Shoulders| Huge Lats| and Killer abs. (Six pack)

How to Train and Build Massive Shoulders| Deltoids
The shoulder joint has more movement than any other joint in the body. For this reason it makes it easy to do damage. There are times when you have to be very careful and one of those is doing a "behind the head" exercise. Another one is lowering weights too low when doing flys. What this does is put a lot of unnecessary strain on the rotor cuff, the ball and socket, and you can tear ligaments, cartilage and damage the bone. I know that a military press is a recognised way to train the shoulders and I have put up a video showing how to do the exercise but I actually never train that way myself. I prefer to use dumbbells. That way I have a lot more free movement with all exercises.  I also only come down to the level of my chest - as I do when I am doing bench press with a straight bar - so I never put any strain on the shoulder.
Doing side-raises is an awesome way to train the deltoids and you can see that in the video below. I have found that a normal seated shoulder press with dumbbells is great for an overall shoulder workout. It does work all three of the deltoid muscles (front, middle and rear). Every now and again you must do specific rear deltoid exercises or your deltoids will fall behind. The other exercises do not really work them that much. The best one is to lean forward and then do side-raises. Remember go as high as is comfortable - never force how high you go as that is when damage occurs.

How to Train and Build Huge Lats (BACK) using Lat pull downs.
Oh for the big V. I think that is most bodybuilders' dream. I cannot speak on behalf of the women but certainly the men. This is not as hard to get as it might seem. By putting a bit on the shoulders and an inch on the chest and then slimming down so the waist comes in, it makes the back look much bigger. It is very important to train the back as you want the muscles to show and especially the lats.
The best exercise I have found for lats is lat pull-downs. Here I would advise that you pull down in front of the head and not behind. Behind puts strain on the shoulder joints so do not take the chance. I know a lot of people do pull-down behind but it will not make much of a difference to the exercise pulling down in front.  Another great exercise is doing pull-ups. They will certainly expand the back and work the lats. You can always add weight by fixing them to a belt around your waist with a piece of rope if you want extra resistance. There are proper belts with chain for this if you are at a gym or want to buy them.  I normally only do wide grip lat pull downs. Occasionally I will do some seated rowing which I find is a great alternative.

How to Train and Build Killer Abs| Six-pack.
 I have said this over and over. What you eat is what your waist will look like. If you eat too much you will put on fat, and no matter how much ab work you do, you will not see them. They will be covered. I love doing the abs with weights where I do leg raises. That is the one I do more than anything else. I can tell you that normal sit-ups will give you a six-pack if you are trim. The idea is not to do hundreds of sit ups but to do them like you would train any other muscle. I add weight when I do sit ups. If not, it would be quite easy to do 50 or 60 sit ups at a time. If you hold a 5 or 10 kg weight against your chest you make it much more difficult and you will then only do 12 or so reps. The biggest thing to remember is it is not quantity but the quality of the workout that will bring results.

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)

I am asked some really difficult questions on how to train. I received one in particular, on the chest. One person said their chest was as flat as a plank, and when they did chest exercises they felt it much more in their arms and never felt it in the chest.

This happens so often to people. There is a good reason. When you train chest with bench presses you will be using shoulders and triceps.  Those muscles are not quite as strong as the chest muscles.

The first thing you have to do is to prepare with your mind before you start your training. I try to visualise my chest as huge, and how great it feels after I have just finished training it. My mind is in fact preparing the body for what to expect. It takes the focus off all the other muscles that have to help with the training.

I then do not rush with each rep to get them over with. I want to enjoy the training and the feeling of the muscle growing. I try to concentrate my mind on the pectorals (pecs) and then see them doing all the work. Each time the weight goes up is exciting and I know it is pumping more blood into the muscle - which is what I want. By the 5 or 6th rep I can feel the chest doing all the work. By the time I get to 10 it is burning. I feel like I am hardly using the other muscles at all even though they are working. The feeling is absolutely intense yet the training is so simple.

(This exercise is ideal when you have just completed your final set of 12 reps, doing tricep push-downs, then moving straight on to overhead extensions as a superset - WOW !!!! - the burn was incredible.)

Bodybuilding Muscles| How to Train and Build Huge Arms| Triceps
Many people will do several exercises for a muscle because they believe the more they do the better. This is not true. There is only one shortest route between two points. Where you start and where you end are the 2 points. One simple basic exercise that exhausts the muscle is all that is needed. That is done quite effectively with around 5 sets of one exercise. It again depends on the intensity of the training. If you put everything into the 5 sets then you have the total result. If you put half intensity then you will have energy to do more and that is just time consuming. Make each training count.
 
Bodybuilding Massive Muscles| How to Train and Build Big Arms| Biceps (Big Guns)
I find that sometimes I am just in the mood for doing a few extra reps to get that real burn which sometimes I do not get going too heavy with too few reps.  You really must work out what is best for you. I am not a believer in telling others what they must do to train. We are all different and how we train will vary from day to day depending on our moods. It is so important to get to understand yourself.  Some days I go really heavy with fewer reps and I feel fantastic and sometimes I go lighter with more reps and I get the same feeling. How I feel depends on the kind of results I am going to get. Make sure when you train you absolutely get the feel good factor.

Bodybuilding Muscles| How to Train and Build Huge Chest (Pecs)

Training your chest can be very rewarding. The first thing you need to do to build a big chest is to get a good foundation. I have found that most people will do many different types of exercises for the muscle. I think it is far better to stick to one simple basic exercise. When you start to see some good results then add a few different ones to your training plan. Never make the mistake of getting a programme that is designed to get you to win Mr Universe when you are still not sure of the directions to the gym. Start simple and learn to train and build your chest with the basic exercise the champions have and still use on regular basis. These are exercises like the simple barbell Bench press. You can do them on an incline bench, decline bench or just normal flat bench. I like a flat bench as it gives a more overall workout. The reason for inclining the bench is to work the upper part of the chest.  Decline will work the lower part of the chest. I trained with normal flat bench press and did the normal reduction of reps increase of weights.  I finished with a superset of dumbbell fly’s. That for me is a great way to round off a chest routine.

Bodybuilding Muscles| Arms| How to Train and Build big Triceps

I love training triceps.  The triceps are the biggest muscle on the arm and you need to give them proper attention. Having full big triceps makes you have a great looking arm. I find most people concentrate a lot on biceps and neglect the triceps. There are loads of different ways of training triceps but I think the 3 I use most of the time are triceps pushdowns, kickbacks or overhead extensions.  I almost always use push downs as my first choice basic exercise. I will alternate with the others as supersets. It is very important to remember that, when you train chest, you will also work the triceps - so always train chest first. If you do triceps first you will not have the strength to have a good chest work out. 
I had a fantastic workout taking my time and making each rep count. I really felt like my arms were going to pop.

Bodybuilding Muscles| Arms How to Train and Build Massive Biceps (Big Guns)

I think there is nothing nicer than seeing a person with powerful looking arms. The Big Bicep is a part of the overall look of great arms. Learning how to train and build big biceps properly is really important. The number of times I have cheated by swinging the weight up because I have tried to go too heavy ! This is really the biggest problem that most people face. We allow our egos to take over and try to impress others by how much we can lift. The very best way to get the most from a bicep training is to take it slow and be very strict. Lower the weight all the way down and then use only the bicep to lift it all the way up. Contract the muscle at the top so you put that little extra into the movement. I can assure you even with a light weight you will feel the burn after around 8 or so reps.  Be careful not to over train this muscle it is very easy to do. Do only what is required and use a simple standing bar bell curl or dumbbell curl for the biceps. Leave all the other ways till you have built good looking arms and then experiment with all the other many gadgets and ways of training. I had an awesome bicep workout. Slow and deliberate. A fantastic feeling!!!!

Bodybuilding Muscles| How to Train and Build Massive Legs| Quads| Hamstrings| Calves

How to Train and Build Massive Legs| Quads

I don't seem to train my legs as often as I should. If I do miss a training session it almost always seems to be on the day I have to train legs. I think there is a very good explanation for this. The leg muscles are among the biggest in the body and it takes a lot out of you when you train them. I am totally convinced this is a psychological thing and not anything to do with the actual training. I have to overcome this block. I decided to really do a lot of visualisation before I trained. IT WORKED. I kept seeing in my mind’s eye great looking legs and the feeling of have very powerful legs to carry me around. That was a really good picture to have and one that really encouraged me to train and train hard. I did my normal reduce reps and increased weight. I decided not to go too heavy because of the lack of leg training so worked at ¾ to get the form strict. I did what I would call half squats which is getting the thighs level with the floor. I do not like going any lower than that. The lower you go the more you will work hamstrings and glutes. I just want to work the quads. I also did a super set of single leg squats which is an amazing warm up for the hamstrings and works the glutes too.

How to Train and Build Huge Hamstrings (Leg curls)

I always do the same exercise - leg curls. You have to really focus on your hamstrings because they are your legs biceps and give your legs the complete look. They are quite hard to do and I find that I almost feel like I am getting cramp when I am doing them. I like the feeling as I know they are working. Hamstrings are most sportsmen’s nightmare so to train and build hamstrings is doing you a real favour. You must go light to start as you really need to warm them up. They tear very easily just ask any athlete. I finished off the last set with as many as I could do. I do not really have a superset for these so working to failure is the best I can do. Again I did the reduce reps increase weight.

How to Train and Build Big Calves

I am rather fortunate as all of my family have reasonable calves. I also have a squat rack now so doing standing calves is great. I have improvised on how to do them with this equipment as I do not have a calf machine. I do the normal reduce reps and increase weight but, because calves can take a lot I find I do more reps for them.  I start with around 16 reps instead of the normal 12 reps I use for all my other workouts.  I find that by doing this I get a real burn and a great workout. My last set, I did to failure, as I really do not have a superset for calves with my equipment. The calf is one muscle that is really hard to build and you have to be patient. I really feel for people who are not blessed with big calves. They do take a lot of work.
Over all it was a great workout and one I really did enjoy. Hopefully I can win against this block I have about training legs.

I finished off with a 20 minutes on the stationary bike.

Bodybuilding Muscles| How to Train and Build Massive Shoulders| Huge Lats| and Killer abs (Six pack)

How to Train and Build Massive Shoulders using Dumbbells

I feel like I have a new lease on life and training - I have changed my attitude. Itook a few minutes to visualise the end result. I pictured broad Shoulders and a great V shaped back into this very small waist. I decided to do side-raises as I really enjoy doing them. I find that it is purely the deltoids that have to lift the weight up. One of the things I have learned about lifting weights is that you have to be careful not to do damage to joints. The shoulders are extremely easy to damage. I have a bad shoulders from a rugby injury many years ago and have had it operated on. I have to be really careful. Working with dumbbells is one of the safest ways I know as there is no strain on the shoulder joint provided you do not twist the weights against what is comfortable. I grabbed the dumbbells and began to TRAIN SHOULDERS. I did my usual 12 rep warm up and then reduced the reps by 2 and increased the weight till I barely managed to get the final 6 reps out. I then had a 1 minute break which is what I normally have between sets and went on to do 12 reps lighter. My superset was shoulder presses. Learning HOW TO TRAIN SHOULDERS properly with focus can be very rewarding and quite necessary. You need to increase the size of your deltoids to look good.

How to Train and Build Huge Lats (BACK) using Lat pull downs

I got stuck in to the pull downs with great intensity. If you do not rush when you are BUILDING LATS you will 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 but is a very good exercise. I again did the increase weight and reduce reps training. There are many other way of HOW TO TRAIN LATS but I prefer this simple basic exercise. I finished with seated rowing as a superset which I can now do because I have the equipment to do that.

How to train and build Killer Abs using leg raises with weights

I have learned from experience that training abs with any form of training will actually work. Normal sit ups will produce results. I think it is a matter of choice which ones you believe will do the best for you. I use Leg raises with weights because I loved the film 300 and really enjoyed seeing the build of most of the Spartans. It is very hard when you carry a bit of extra around the middle. You have to lose that to see actual results. It is not like Biceps, Triceps, chest and other muscles. Even with a bit of extra fat you will still see a difference. I did the reduce reps increase weight way. Here the weight is increased not by adding extra to the dumbbells but by lowering them closer to the floor adds extra on the abs.
I finished off with a 20 minute on the bike and let the sweat flow.
This was a great work out one I really enjoyed. Music loud!! With wife moaning He he.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals)

I am back with a vengeance now. I have decided to go full out again posting information about my current training and how I am getting on.

I am still using the good old way of training with all the main basic exercises. It is really important to realise that results come in the following way. It all starts with thought. Thought creates feelings. Feelings cause action. Action produces results.

I went into the gym fully fired up to get the most out of my training. I did normal bench presses with a straight bar. I have found this to be the most effective way to build a great chest. I know there are many ways to train but you cannot beat simple basic exercises with commitment.

I started with a warm up of 12 reps, quite light. It is good to get the real feel of the weight before going heavier.  I then did another 4 set, reducing the reps by 2 with each one, and increasing the weight till I got to 6 reps. Here is the real test. I had to dig deep to get out the last 2 reps. I then reduced the weight and did another 12 reps with the weight of the 8 reps. That too was quite a challenge. I had no break, but went on to do a superset of another 12 reps of flys. It felt like my chest was on fire. It was an awesome workout.

Bodybuilding Massive Muscles| How to Train and Build Huge Arms| Triceps

Tricep push-downs - another very basic exercise but one that produces amazing results. I find most people concentrate on the bicep muscle and neglect the triceps. Triceps are 2/3 of the upper arm. I feel they should be given proper attention and even take more importance than biceps.  I followed the same procedure with the training as for my chest training.

If you control the movement, both up and down, you will get the best result. Never rush and try to get it done quickly. Training slightly slower will give you a totally different workout. I did the superset with Z Bar overhead extension.

Bodybuilding Massive Muscles| How to Train and Build Big Arms| Biceps (Big Guns)

Z Bar curls are my favourites. These are again a basic exercise but one I never get tired of doing. I put on the weight and did it until I thought my biceps were going to fall off.  What a way to train and build big guns. I followed the same procedure as I did for chest and triceps. I rounded off the training with hammer curls as the superset.

This was truly a training to be remembered. It is quite something when the mind and the body are in the same place and you give it all you've got. It has to, without question, produce results.

I'll insert some photos later on today.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

The Purpose of Bodybuilding

It is amazing how we all put labels on things. When you hear the term bodybuilding, you immediately think of Arnold Schwarzenegger. A bodybuilder has to be a huge steroid-taking giant, who struts around the gym trying to intimidate everyone who does not look quite as big as he or she.

Well - that is not true. Anyone who goes to a gym, or decides to use some weights to change the shape of how they look, is bodybuilding. That goes for the person who is overweight to the really thin person. Weight training, or resistance training, is bodybuilding.

In this day and age, where it seems the media are all out to spread doom and gloom to the world, we need an outlet - a way of reducing and releasing stress and built up frustration. Lifting and training with weights is absolutely fantastic for this. You can never reach the end. Each time you can lift the weight easily, you add a bit more and start all over again. It is one of the most motivational things I have ever done and fits in perfectly with my day job. I try to help people be their best with the way they think, and I can guide and help them with not only the mind but the body.

Having a healthy body is halfway to having a healthy mind. Training has this amazing way of giving you energy to work better and longer - to clear your thoughts so you think better and can be really creative.  It is one of the very best ways to develop great self-esteem. When you have a great self-esteem you will have a lot of confidence - not a false put-on confidence to cover up a poor self-esteem. There are so many people with huge confidence, to the point of arrogance, but have a very low self-esteem.

Bodybuilding has so many positives and almost no negatives. If you have never considered training before, give it a go. You will surprise yourself. By the way, you cannot, under any circumstances, turn fat into muscle or muscle to fat if and when you stop training. That is absolutely false. What happens is, when you train you will tend to eat a bit more, and if you stop training most people carry on eating the same and then gain fat. That has nothing to do with stopping weight lifting. Getting fat is about eating too much (unless you have a medical problem) and getting a great shape is about using resistance to change the current way you look.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

The Trapezius musclesm or traps as they are commonly called, are the muscles that run down your neck to your shoulders.  It is very easy to neglect them because you do a bit each time you actually lift a weight up in front of you. The problem is however, that if you do not train them you will look out of proportion. I am not in favour of some of the guys I see who have huge traps - in fact they are bigger then some of the other muscles they have. That is not for me. It is necessary however to do some shrugs and upright rowing from time to time, which will target these muscles and give you the slightly better look. It certainly also helps with doing squats or you will have to pad the bar with something or it really hurts the top of the neck. I have to make an effort now to build up the traps as I realise I am quite weak in this area. That is the beauty of bodybuilding. Any area you are not completely happy with you can target and make the change. Life is so great.

Deltoids with Dumbbell Shoulder Presses and Superset Dumbbell Side Raises
15 reps (warm-up)  10kgs  
12 reps   12.5kgs 
10 reps   15kgs  
8 reps   20kgs  
6 reps   25kgs  
12 reps   15kgs  
12 reps  (Superset) 10kgs  

I had a great training session. I did throw in a few shrugs which I have not recorded.

Bodybuilding Massive Muscles| How to Train and Build Huge Back| Lattimuss Dorsi (Lats) with Lat Wide Grip Pull downs and Superset Narrow grip lat Pull downs.
15 reps (warm-up)  35kgs  
12 reps   40kgs   
10 reps   50kgs  
8 reps   55kgs  
6 reps   60kgs  
12 reps   50kgs  
12 reps  (Superset) 45kgs  
Lats are the muscles that give you the overall V shape. I spend a lot of time training them to make sure that they are in line with everything else. That will give the impression of very wide shoulders and a big chest. You have to make sure you are doing all the muscles that count to make the overall look good.

Bodybuilding Massive Muscles| How to Train and Build Six Pack|(Killer Abs) with Leg raises (weight) and Superset Abs Wheel

20 reps (warm-up)  12.5kgs 
20 reps   12.5kgs 
20 reps   12.5kgs 
20reps   12.5kgs 
20 reps  (Superset) Sit-ups.  
There are so many experts in this field all with wonder schemes to get the elusive 6 pack. Simple sit-ups will work but you have to lose the belly fat. If you do not you can train 24/7 and still look like a slug. I know that is hard to take but it is the honest truth. Lose the body fat and the abs will appear almost like a miracle.

Bodybuilding Massive Muscles and the Upper Body Workout

Bodybuilding Massive Muscles| How to Train and Build Massive Chest (Big Pecs)

Since I started posting videos onYoutube, I have found that chest and biceps seem to be the two big favourites with most people.  It is really important to train the chest properly. One of the big things to remember is - with any of the bench presses and flys that you could do, you will also work quite a bit of the shoulders and especially the triceps. The triceps in the arms are a lot smaller than the chest so always work the chest first, or you will have exhausted the triceps, and not get a proper chest workout. I have also found most people want to do several different types of exercise for one muscle. I would definitely suggest you use one main exercise and then add in another if you are thinking of super setting. I know we all think that if we do lots of different exercises we will get a better result, but that is really not the case. Use the main basic exercises most of the time. I train on a flat bench and do normal presses. It is really important to use your mind and visualise the training before you do it so you get the most out of every workout. Training should be fun and you should really look forward to doing it because of the end result. That is what should be in your mind before you even start training.

My workout was quite a simple one and i always try to do a pyramid type of training.
20reps  (warm-up) 40kgs
12 reps   50kgs  
10 reps   55kgs   
8 reps   60kgs
6 reps   65kgs    
12 reps   55kgs
12 reps   12.5kgs Flys Superset.   

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps| Tricep Pushdowns | Superset with Kickbacks

20reps (warm-up) 20kgs   
12 reps   25kgs   
10 reps   27.5kgs   
8 reps   30kgs
6 reps   32.5kgs 
12reps   27.5kgs   
12 reps   10kgs (Superset Kickbacks)   

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls| Superset with Preacher curls

21reps (warm-up) 25kgs   
12 reps   30kgs   
10 reps   45kgs   
8 reps   40kgs
6 reps   45kgs 
12 reps   40kgs   
12 reps   10kgs (Superset dumbbell preacher curls)

I do not try to do too much in one session, and have broken my training up over 6 days. I never train the same muscle more than twice in a week.  

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

Change

How  many of us live the same day over and over, never changing a thing, but complaining each day about the same things we complained about yesterday. We seem to be stuck in a time warp - not believing we can do anything about that.

The minute you decide to change and to think differently, you will find that things will start to happen. You might not notice it at first or it might be in very slight changes, but change will take place. Sometimes people might react differently to you, and sometimes they don't. When you begin to change you will become different in your own eyes. You will awaken to the reality that you have the power to make yourself happy by your own thoughts and actions.

Change is something we all have the ability to do at any time we choose. I believe that we each have creative power to experience anything we choose. The problem is that, most of the time, we seem to think that every day is the same with no change or difference. If you are struggling to make extra money, then you would truly believe that each day has the same hardships. We seem to believe that every day is exactly the same or has little variation over and over.

You wake up with the same problems, think the same thoughts, have the same feelings, the same patterns, the same fights, the same conversations, the same desires, and the same discouragements.

The biggest thing most of us do is to think - if only this or that would change - the money, the weather, the amount I got done today, my face, some aspect of my body, the amount of criticism someone dumps on me, the amount of complaining my friend does. If only that was not the same over and over and over day after day.

But what if it never changes?

Are you stuck feeling awful forever?

If you can't change your circumstances, what you can change is you. You can change YOUR actions, YOUR thoughts, YOUR beliefs, and YOUR attitude.

You and I have endless opportunities in which to practice doing something different when faced with
those same old circumstances. It is a matter of choice. We can make that choice today. We can decide that today is going to be different and we are not going to think the same old thoughts and do the same old things. We are going to have a great day regardless of how it looks out of your window.
You decide and you alone. No one else can influence you on how you will feel unless you give them permission. Take personal control of who you are. It is not that difficult - all it takes is for you to say NO MORE. Take positive action and think good things. You will be amazed how thing will change for you.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

Bodybuilding Made Simple.

There is an awful lot of information out there about how to train and what the best way is - and how you should be doing this and that with your training. There are many get-muscles-quick ideas and a number of unrealistic ideas on how to train.

So which way is the best? Well I believe that keeping it simple and using the tried and tested basic way always has produced a very satisfactory result.

Never try all the different ways there are to train a muscle when you are just starting out. Do the simple basic ones. For example Chest - do a normal straight forward bench press with a straight bar or dumbbells.  Biceps - do normal standing curls again with a z bar or dumbbells or a straight bar. The same goes for all the different muscles. Use the tried and tested basic exercise.

I have found that these will give you a fantastic foundation to build on. It will take about 3 to 6 months to get this. Once you have the foundation then use other ways of training. You will have the confidence and know more of how your body responds to training. The amount of weight is totally dependant on how strong you are - no one can recommend a starting point. You have to discover that for yourself.

I have always found by doing a pyramid training system it is easy, and you get fantastic results in a very short space of time.

I train every muscle the same.

12 - 16 reps very light warm - up. 1 min rest
12 reps heavier. 1 min rest
10 reps heavier. 1 min rest
8 reps heavier. 1 min rest
6 reps heavier. 1 min rest (You must be really struggling to lift the weight from 3 rep)
12 reps with the weight of the 8 reps (you must really battle form 7-8 reps no rest straight on to a superset of 12 reps with another exercise for the same muscle. EG. Chest - main exercise is bench press and the superset would then be incline fly's.

I then have a 2 minute rest and go on to another muscle and do the same again.

I never train the same muscle more than 2 x a week so it can rest properly and grow.
e.g. Chest, triceps and biceps (Forearms if you want to train them) - Mon and Thurs
Shoulders, Back and abs - Tues and Fri.
Legs - Wed and Sat.

I hope that helps you and the best of luck with your training.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

I thought I would share this comment that I received from Rob. He is on You Tube - user name cheesylobsterob. He is a young man from the UK. I feel so encouraged by seeing and hearing from people who are making an effort to better themselves and to have a better quality of life. The times I have attended a gym, I have never been impressed with the really well built and the toned trim model like ladies, who seem to flaunt themselves around the gym in designer gear. I have always been impressed and encouraged by the overweight lady trying to do something to change, and the skinny little guy who is trying his best to improve. For me that is real inspiration and encourages me to train and train properly.

I have made no corrections to this comment that was sent to me. He had asked a few questions prior to this.

Re:Measure
Great to hear! I am thank you.

That makes sense Because when I started doing lifting properly I went from 10 stone 2 to 11.6
in just over 2 months. I didn't grow taller but with the lifting became built up very quickly but of course that was going to be half expected because it was a new thing for my body so the gains were going to be big.

I'm now basically coming up to the three month mark and by the fourth will once again alter my program to trick my body into laying new muscle so the 4 month thing makes sense as I will try to change my routine every 6-12 weeks and the 12 weeks of course is 3 months roughly so after doing three months of hard work and a 4 from a new variation of exercises I should see a gain hopefully.

Thanks hehe, I've seen many teenagers my age who give up or have done it for three years and have asked me for help and I've only been doing it for a few months! Even if I don't see gains I will look into why that is and try and correct it. I don't tell these kids what to do obviously because I am a complete beginner, I just tell them to be careful and spread the word about guys like yourself helping people :) I have specifically told people to look at your vids so I'm spreading your great advice!

Many kind regards

Rob

I then asked him if I could use this on the site and this was his reply

Re:Re:Measure

I would be delighted.
Well I myself appreciate the boundless help you have given me and others. I click on your page and tend to see at least 2 knew things on most days and you never fail to reply even if it is the same question!
Its also great to hear that from yourself, many thanks

Rob

With comments like this it certainly makes training an honour and encourages me to do even more.

Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

Testimonial

I received this from a 16 year old youngster who lives here in the UK. It is so inspiring for me when a young man has taken the time to look after himself by doing some physical exercise instead of playing video and TV games all the time. It is these types of comments that certainly keep me going. Have a good look at my you tube site bazblog and see how many people, young and old, are becoming aware of their bodies and trying to take care of them.

I have put it in exactly as I received it with no alterations.

BradButcher123

Re:Hi Baz

Thank you again Baz. I've started to now lift around 10 - 25 KG and I am starting to feel the improvements already i feel; i can also lift more and for longer periods of time. I think that because I was lifting so much weight, and only a few reps, my muscle tone wasn't improving. I've also kept to the only 2 times a week on the same muscle routine which seems to help because I get less aches and pains and it gets me more motivated to work out when it comes to it! I just think I need to concentrate on my diet now, and stock up on protein drinks, carbs and protein foods.
I'll let you know how it goes in the near future. I think i just need to keep to this routine and then i should start to see the effects in 2 - 4 months time? Would you say that was an appropriate time span?
Thank you for your understanding and advice again! It really did help alot, as now I can keep to a routine that actually works for me, but i just need to start eating more food generally I think!

(I asked if I could put this on my website to help others and here is his reply.)

Hi again Baz
Yes that would be great, I do not mind one bit :)! I just cannot thank you enough for giving me this advice Baz! I always thought the heavier you lift the more muscle you gain, which is the case in some instances, but if the weights too heavy nothing will happen, because you can’t do enough reps, and I now realised that thanks you your knowledge and advice.
Thank you so much again Baz. You explain things really easily as well; you're the best!

How humble it makes one feel when we know we can influence so many people in our lives if we want to.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

Gym Equipment

I have finally got my Christmas present to myself - a new piece of equipment for training. Up until now I have not been able to do squats because I need a squat rack to do them safely. I was also having a problem with lat pull downs as, the heavier you go you start lifting off the bench - the weights are heavier than you are. I did not have an anchor like the gyms have. Calves with proper weight were out of the question.

Now with this new equipment

I can Bench Press heavier as I have a safety catch. If I get stuck and cannot lift the weights up to the rest, I can let it come down to my chest and it will rest on the safety and not squash me.

I can do seated rowing for lats and go as heavy as I can.

I can do squats safely because of the safety built in.

I can do calves to the max because I do not have to try to lift the weights up to my shoulders or use dumbbells that I cannot hold because they are too heavy.

It also allows me to do tricep push downs, and if I anchor it to the floor I will even be able to do up right rowing and curls.

This is a fantastic piece of equipment.

Hints and Tips on How to Build Massive Forearms

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Massive Arms (Biceps Big Guns, Triceps)| Shoulders (Front, Rear Deltoids)| Back (Lats, Traps)| Abs (Killer six-pack)| Legs (Quads, Hamstrings, Calves)

I thought I would lay out my normal routine for my training. This is the standard way I train every muscle. I have found that there are loads of ways to train and this works best for me. It is really important to find a system that works for you, mentally, because if that is right, the muscles will come. A great deal of training is to do with the mind. Food plays a very big part, and finally the actual lifting of the weights.  I do alter from this, but very slightly, because I have proved that it works for me.

I break my muscles up in groups. And train them only on certain days.

Chest – Arms on Mondays and Thursdays
Shoulders – Back – Abs on Tuesday and Fridays
Legs on Wednesday and Saturdays

If I miss a day for whatever reason, I used to try to make it up, but I have changed that now. If I miss - tough.

My training is a pyramid type of training.
12-15 reps warm up 1 min rest
12 reps heavier 1 min rest
10 reps heavier 1 min rest
8 reps heavier 1 min rest
6 reps heavier 1 min rest
12 reps with the weight of the 8 reps
No rest on to a superset of another 12 reps.

2 Minutes rest

Next exercise

I hope this give you a good idea to work out your own training system. I know there are many people in the fitness industry who make all sorts of claims. They prescribe how you should train and the amount you need to use - I think that would be fine if we were all clones. Each of us is different with different genes, and each of us will develop at a different rate. The way I have tried to do it is one that is very basic and will work for anyone. It will build a foundation. This will take about 90 to 120 days. After that, do whatever you feel will work for you.  I can assure you this will make a huge change to how you look. It took 6.5 inches off my waist and I cheated with the food.

Bodybuilding Massive Muscles| How to Train and Build Big Chest (Pectorals)| Huge Arms (Biceps Big Guns, Triceps)

Monday’s training. I went into the gym all fired up after the weekend and having a very quiet week the week before. Now is the time to make a difference and to get myself really prepared for the competition in May. (I still am waiting for them to give the dates). 2009 is going to be a great year for me, and over the break I had time to reflect on last year. Although some of the results I achieved were amazing, considering the state I was in when I started, I feel I could have done a lot more with a bit more discipline.  I have always had a problem with the food.

The training for my chest was normal routine but with a difference because I got a chance to use my new equipment. It certainly has made a big difference. I have some safety attachments so I now can push myself without a chance of hurting myself or being trapped with a pile of weight on my chest.

20reps  (warm-up) 40kgs
12 reps   50kgs  
10 reps   55kgs   
8 reps   60kgs
6 reps   65kgs    
12 reps   55kgs
12 reps   12.5kgs Flys Superset.   

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps| Tricep Pushdowns | Superset with Kickbacks

20reps (warm-up) 20kgs   
12 reps   25kgs   
10 reps   27.5kgs   
8 reps   30kgs
6 reps   32.5kgs 
12reps   27.5kgs   
12 reps   10kgs (Superset Kickbacks)   

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls| Superset with Preacher curls

21reps (warm-up) 25kgs   
12 reps   30kgs   
10 reps   45kgs   
8 reps   40kgs
6 reps   45kgs 
12 reps   40kgs   
12 reps   10kgs (Superset dumbbell preacher curls)

This was a perfect way to start the year 2009 and as long as I keep seeing the end result in my mind I am going to have some great results.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Incline Fly’s for Pecs (Pectorals)| Superset Dumbbell bench press

20reps  (warm-up) 12.5kgs
12 reps   15kgs  
10 reps   17.5kgs   
12 reps   20kgs   
12 reps   20kgs (Superset d/b bench press)   

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps| Tricep Pushdowns | Superset with Kickbacks
20reps (warm-up) 20kgs   
12 reps   30kgs   
10reps   35kgs   
12reps   30kgs  
12 reps   10kgs (Superset Kickbacks)   

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls| Superset with Preacher curls
21reps (warm-up) 25kgs   
12 reps   35kgs   
10reps   40kgs   
12reps   30kgs  
12 reps   10kgs (Superset dumbbell preacher curls)

Great training for the New Year.
 

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps (Big Guns) and Big Triceps

Creatine

Creatine has been used for many years now - mostly for bodybuilders. It's qualities include helping increased strength, have fuller looking muscles, increase body mass and faster post workout muscle recovery.

Creatine is not a hormonal supplement like other prohormones or legal steroids.  Our bodies create creatine and we get most of it from meats and other food that we eat. Unfortunately we often do not get sufficient from our dietso it is necessary, especially if you are training, to take additional creatine. Creatine monohydrate is a dietary supplement that athletes and bodybuilders use to increase exercise performance. Unfortunately, anything that improves performance, people seem to associate with steroids. It is for this reason that  creatine has got a bad reputation from people who do not understand it.

Research now shows creatine revitalises skin cell energy metabolism and provides protection from premature ageing and environmental induced stress. There are ingredients that enhance energy generating systems and antioxidants for preservation of skin against adverse ageing effects and damage secondary to insults such as harmful sun radiations, stress and fatigue.

None of the studies have shown that there are any harmful side effects. I know there are many claims that itwill cause problems for the liver and kidneys. Some people have experienced a slight stomach and digestive discomfort like gas or bloating, or some diarrhoea problems for a few couple of weeks in the beginning with the use of creatine. The digestive and stomach problems may be eradicated by lowering the amount of intake of creatine monohydrate.

I would always suggest that if you are taking creatine, you drink plenty of water. Water is absolutely fantastic for cleansing the system. I personally have found that I tend to get a bit of back ache with creatine if I have had insufficient water. As long as I drink around 2lts of water while I am taking the creatine I feel absolutely fantastic and it certainly gives me more energy and strength when I am training.

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I have decided not to record today as it was a disaster on the type and amount I ate. It was one of those times when I just let myself go and ate to my hearts content. Never mind, Monday is a brand new week and I will make it all right this coming week including Xmas day.

Bodybuilding Muscles| How to Train and Build Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

I missed doing shoulders yesterday as I wanted the day off. I listen to my body and I just knew I would be doing more harm than good training. I therefore decide to really focus on this training and it was worth it.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Single Leg Squats|

12 reps (warm-up) 10 kgs  
10 reps   12.5kgs  
8  reps   13.75 kgs  
6  reps   15 kgs   
12 reps   12.5 kgs  

Seated Single Leg Extensions.

12 reps  (Warm up) 30 kgs    
10 reps   35kgs  
8  reps   40 kgs  
6  reps   45 kgs   
12 reps   40 kgs  to failure

I could feel the energy in the training and so that makes it a more pleasing training.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

I had to grit teeth and force a lot of the reps even when I thought they would not come. It is amazing how strong the mind is and what the body can do when you put your mind right.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves| Single Calf Raises

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I enjoyed the calves and am so grateful that I already have calves that are fair and do not required too much effort. 

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have gone extra again on protein drinks. This is because I am a bit lazy to make the right food.

Water 2lts.

Protein Drinks 8am 10.30am 1pm 6.30pm (4 Meals)

Main Meals.
Chicken and Veg  3.30pm 8.30pm

I really must make more of an effort to eat different. I am eating the correct stuff but not making it very appetising.    

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have gone lighter today for a change and more reps. I just wanted a change. Sometimes changing can be the best thing for training. It adds excitement  to the normal routine.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset reducing weights to failure| Flys

15reps  (warm-up) 30kgs
12 reps   45 kgs  
12 reps   50kgs   
12 reps   50 kgs   
12 reps   50 kgs   
12 reps  each reducing weights to failure.

I got a real burn from this because of all the reps. I am not sure it will be stiff but it felt good doing it.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps with Tricep Pushdowns

12 reps (warm-up) 20 kgs   
12 reps   30 kgs   
12 reps   25 kgs   
12 reps   25 kgs  
12 reps   20 kgs   
Reducing weights to failure.
   
The burn was incredible. When you do a lot of reps you have to really battle to get out the last few reps and so for me very enjoyable.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls

12 reps (warm-up) 20 kgs   
12 reps   25 kgs   
12 reps   30 kgs   
12 reps   30 kgs
12 reps   30 kgs
Reducing weight to failure.   

This was an amazing training. I was in absolute agony getting out the last few reps. Again because the weight is not much I am sure I will not be stiff the next few days but the training was really good.
.

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I decided to keep the meals even more simple than normal. I am eating to lose fat. I wish there were no evenings because that is the problem time for me.

Water 1.5 lts.

Protein Drinks 7.30am, 3.30pm 7.30pm (3 Meals)

Main Meals.
Chicken and potato11am  4pm 9.30pm

Boring food but I am managing

Bodybuilding Muscles| How to Train and Build Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

Today is a day I am really proud of myself. I have trained after a really busy work day and lots of travelling. I wanted to miss but I just kept putting the picture of winning the trophy at the competition in my mind and that was enough to spur me on to train - even though it was later than normal for me to train.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Single Leg Squats|

12 reps (warm-up) 10 kgs  
10 reps   12.5kgs  
8  reps   13.75 kgs  
6  reps   15 kgs   
12 reps   12.5 kgs  

Seated Single Leg Extensions.

12 reps  (Warm up) 30 kgs    
10 reps   35kgs  
8  reps   40 kgs  
6  reps   45 kgs   
12 reps   40 kgs  to failure

I am so glad that I trained. It is the after feeling that makes it all worth while. I must admit however I am enjoying even the hard stuff right now and I can see the results coming.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

This was a great hamstring session and I am really pleased that I am putting in the effort.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves| Single Calf Raises

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I really cannot wait to get the squat rack equipment I have ordered, then I can go to town on calves and do proper weight etc.

Bodybuilding Muscles| FOOD for building Massive Shoulders (Deltoids)| Lats (Huge Back)| Killer Abs Six Pack

Normal day today.

Water 2 lts.

Protein Drinks 8am, 11am 3pm (3 Meals)

Main Meals.
Chicken and potato. 1pm, 6.30pm, 8pm

Not much excitement in the food.

Bodybuilding Muscles| How to Train and Build Huge Shoulders (Deltoids)| Massive V Shape Back (Lats)| Killer Abs (Six Pack)

I am enjoying my training and can see that things are getting a bit better size wise and how I look in the mirror.

Bodybuilding Massive Muscles| How to Train and Build Big Shoulders|Deltoids| Dumbbell Side Raises with Shoulder Presses as Superset

15 reps (warm-up)  7.5 kgs  
12 reps   10kgs 
10 reps   12 kgs  
8  reps   12 kgs  
10  reps  10 kgs  
12 reps   10kgs  
Reducing the weight to failure.
This is definitely the way for me to train right now and will consider a change in the New Year.

Seated  shoulder presses for Deltoids.
12 reps   10kgs 
10 reps   12.5kgs  
8  reps   15kg kgs  
12  reps  15kgs  
Reducing weights to failure.
Doing the bit extra seems to make a difference for now.

Bodybuilding Massive Muscles| How to Train and Build Huge Back| Lattimuss Dorsi (Lats) with Lat Narrow Grip Pull downs and Superset Wide grip lat Pull downs.

15 reps (warm-up)  35 kgs  
12 reps   40 kgs   
10 reps   50 kgs  
8  reps   60 kgs  
6  reps   70 kgs  
12 reps   60 kgs  
Reducing to failure.
I find if I try to make the lats stick out when I train I get a better burn and workout.

Bodybuilding Massive Muscles| How to Train and Build Six Pack|(Killer Abs) with Leg raises (weight) and Sit ups with weight.

20 reps (warm-up) normal sit ups with 5kg behind the head.

12 reps   12.5kgsleg raises straight on to,  
12 reps   Sit-ups with 5kgs 
 
.
I am sticking to the training even though the fat around the middle is vulcanised on.

Aerobics.

I did a 30 minute fat burning ride and is t is quite encouraging how much I sweat even though it is like a big deep freeze in my garage right now.

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have mostly had protein drinks today. The reason being -I have been really busy doing office work and so it was just easy to make quick drinks instead of sorting out food. 
Water 2lts.

Protein Drinks 8am 10.30am 1pm 3.30pm (4 Meals)

Main Meals.
Lean Pork Chops and veg. 7pm
Chicken and veg. 9pm

The day was a good day all round and I trained well and ate properly quantity wise.   

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps (Big Guns)

I have been asked some good question on my Youtube/bazblog about training chest.
Question
About the chest training, do I need to have an obvious lower part flat chest 1st before I do the inclined flys which build the upper part of my chest? or is it ok to just start training incline flys which builds the upper part of the chest without really having a big bulky flat chest? What i want to know is how should i start to train my chest? upper part? lower part? or overall?

Answer
I would do flat bench presses for the first 2 months or so. That will give you a good foundation. You can use a straight bar or dumbbells which ever you find more comfortable. Later on you can then do incline or decline which every part of the chest you want to make improvements to. I hope that makes sense to you. Baz

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Incline Pecs (Pectorals) Dumbbell Flys| Superset reducing weights to failure| Flys

15reps  (warm-up) 15kgs
12 reps   20 kgs  
10 reps   25kgs   
8  reps   30 kgs   
12 reps   25 kgs   
12 reps  each reducing weights to failure.

This was very different to normal and I found it quite refreshing. I certainly felt as if my chest worked better. At the end of the training I could feel I had trained chest - which has not been happening for the last while.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps| Tricep Overhead Extensions| Superset with Tricep Pushdowns

12 reps (warm-up) 20 kgs   
10 reps   25 kgs   
8  reps   30 kgs   
6  reps   35 kgs  
12 reps   30 kgs   
Reducing weights to failure with tricep push downs.
   
I seem to have put a little extra pressure on my shoulders but the training was really good as it is doing different exercises for the same muscles. This means you hit them with a different angle and that causes you to have to work quite hard.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 6 reps   50 kgs
12 reps   35 kgs
Reducing weight to failure.   

I kept this the same as always but threw in a few sets of dumbbell curls as supersets for the last three sets. Great burn and workout.

Aerobics.

I did a full 40 minutes training on the bike. I have done very little aerobics this last week so decided to really blitz the training for this week. Great over all training and well worth it.. 

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I am not the most creative when it comes to food and I am sure most other people will get fed up eating the way I do. I treat food as a necessary evil and that is not right. I should make my life more exciting and will be looking at that in the New Year.

Water 1.5 lts.

Protein Drinks 7.30am, 3.30pm 7.30pm (3 Meals)

Main Meals.
Chicken and potato 11am  4pm 9pm

I did have a bit of junk food yesterday, being Saturday, and seeing as my weakness is eating the wrong type of stuff. Still a good week overall.

Bodybuilding Muscles| How to Train and Build Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

I watched some rugby and got inspired during one of the games to go and train. I love it when this happens as you seem to have a bit extra to give.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Single Leg Squats|

12 reps (warm-up) 10 kgs  
10 reps   12.5kgs  
8  reps   13.75 kgs  
6  reps   15 kgs   
12 reps   12.5 kgs  

Seated Single Leg Extensions.

12 reps  (Warm up) 30 kgs    
10 reps   35kgs  
8  reps   40 kgs  
6  reps   45 kgs   
12 reps   40 kgs  to failure

I know when I have done this right as the next 2 days I am always a bit stiff. It comes from the single leg squat and provided I go heavy enough. Great exercise.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

I am trying really hard with the leg curls and am often not even able to make the full reps I want because of the weight. I want to see a difference. I am not very often stiff after training but I know I am doing what is right.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves| Single Calf Raises

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I really cannot wait to get a squat rack then I can do some serious calf training. I am just so thankful that I have been blessed with reasonable calves in the first place.

Bodybuilding Muscles| FOOD for building Massive Shoulders (Deltoids)| Lats (Huge Back)| Killer Abs Six Pack

I had a great day with food. Water 2 lts.

Protein Drinks 8am, 11am 3pm 6.30pm (4 Meals)

Main Meals.
Chicken and potato. 1pm, 8pm

I am really trying to get this right. I still have a problem in the evenings and want to cheat.

Bodybuilding Muscles| How to Train and Build Huge Shoulders (Deltoids)| Massive V Shape Back (Lats)| Killer Abs (Six Pack)

I am really pleased with how little pain I am having now with my shoulder. I am able to not go as heavy as I would like but able to really get them working like I wanted. The results are coming and quite quickly too. The body is an amazing thing and how quickly it will respond if you focus on it.

Bodybuilding Massive Muscles| How to Train and Build Big Shoulders|Deltoids| Dumbbell Side Raises with Shoulder Presses as Superset

15 reps (warm-up)  7.5 kgs  
12 reps   10kgs 
10 reps   12 kgs  
8  reps   12 kgs  
10  reps  10 kgs  
12 reps   10kgs  
Reducing the weight to failure.
I think I am going to make a complete change on the exercises I have been doing and am going to try something different now as I want to shock the muscles.

Seated  shoulder presses for Deltoids.
12 reps   10kgs 
10 reps   12.5kgs  
8  reps   15kg kgs  
12  reps  15kgs  
Reducing weights to failure.
Great training and a good burn.

Bodybuilding Massive Muscles| How to Train and Build Huge Back| Lattimuss Dorsi (Lats) with Lat Narrow Grip Pull downs and Superset Wide grip lat Pull downs.

15 reps (warm-up)  35 kgs  
12 reps   40 kgs   
10 reps   50 kgs  
8  reps   60 kgs  
6  reps   70 kgs  
12 reps   60 kgs  
Reducing to failure.
I never seem to get any stiffness with this but it always feels good when training. I have tried bent over rowing but it has not worked out too well in the past as I seem to get very little out of it.

Bodybuilding Massive Muscles| How to Train and Build Six Pack|(Killer Abs) with Leg raises (weight) and Sit ups with weight.

20 reps (warm-up) normal sit ups with 5kg behind the head

12 reps   12.5kgsleg raises straight on to,  
12 reps   Sit-ups with 5kgs 
 
I seem to always get a bit stiff the next day or 2 so it must be working .

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I am having more protein drinks to help the fat burn. I have realised however that I cannot use too much as the calories are very heavy. Even though I think I am eating less, I am having a lot of calories so I have even started to cut down on this.
Water 2lts.

Protein Drinks 8am 10.30am 1pm 6.30pm (4 Meals)

Main Meals.
Chicken and Vege  3.30pm 8.30pm

As you can see 4 of the meals were protein drinks. Using a bit less of the powder I hope is going to make a good difference.    

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

This was a great training and although I am still favouring my shoulder, it is a lot better and I could really get my teeth into the training. I am very pleased with the progress I am making but I do realise I have a long way to go to win any type of competition. 

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset reducing weights to failure| Flys

15reps  (warm-up) 40kgs
12 reps   50 kgs  
10 reps   55kgs   
8  reps   60 kgs   
12 reps   55 kgs   
12 reps  each reducing weights to failure.

I have to really focus on the muscle I am trying to build as I continually want to focus on the overall training. That is not the way to get the best results.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps with Tricep Pushdowns

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
8  reps   35 kgs   
6  reps   40 kgs  
12 reps   35 kgs   
Reducing weights to failure.
   
I get a really good burn with this exercise but it is getting time to change my plan and use a few other exercises for a change. It is the change that cause a shock to the muscle and that will cause growth.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 12 reps  35 kgs
Reducing weight to failure.   

I do enjoy biceps but again it is time to change the exercise.

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I had a limited amount of carbs today. I know that is not always good as you need a balanced meal. Carbs adds energy but I did have quite a few protein drinks, so that did help.

Water 1.5 lts.

Protein Drinks 7.30am, 3.30pm 7.30pm (3 Meals)

Main Meals.
Chicken 11am  4pm
Scrambled eggs and fruit 9pm

Today was a very successful day in all areas. The way the work, training and food turned out was great. I am pleased and hopefully I can keep this up.

Bodybuilding Muscles| How to Train and Build Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

I was out working the whole day and got home quite late. Being legs it would have been the easiest thing to just skip doing them again. Well Not anymore. I got home, got changed, and had a protein drink with some Creatine. I gave that about 30 minutes to start to work its magic and then started to train.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Single Leg Squats|

12 reps (warm-up) 10 kgs  
10 reps   12.5kgs  
8  reps   13.75 kgs  
6  reps   15 kgs   
12 reps   12.5 kgs  

Seated Single Leg Extensions.

12 reps  (Warm up) 30 kgs    
10 reps   35kgs  
8  reps   40 kgs  
6  reps   45 kgs   
12 reps   40 kgs  to failure

I am so glad that I trained. The session seemed to fly by and I got a lot out of it. I spent the first few minutes seeing the most amazing muscular legs in my mind and that gave me the motivation to put in a serious training session.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

I am now trying to focus really hard on hamstrings. They cause your leg to have bulk when they are big. I mentioned before, your arm will only look really big if you have great triceps. That is the same for legs. 

Bodybuilding Massive Muscles| How to Build and Train Massive Calves| Single Calf Raises

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I had a great time going from one leg to the other with very little rest. The burn was incredible. I can’t wait to get a proper squat rack so I can make a proper attempt to increase calf size. Fortunately my calves do respond to most training.

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have mostly had protein drinks today because I was a bit naughty over the week I had off. I decided that I did not want to make it a punishment, so I did eat most of what I wanted. I have come through it not too badly off, but have to now be strict or I will fall behind on my schedule for the competition in May. I do not want to have to go on a starvation diet a few weeks before. I understand this is what most of the bodybuilders do. I want to be different and have very little to do, so I need to be strict and in control.
Water 2.5lts.

Protein Drinks 8am 10.30am 1pm 3.30pm 6.30pm (5 Meals)

Main Meals.
Chicken and banana. 8.30pm

As you can see 5 of the meals were protein drinks. I feel very good for doing that and know that the fat cannot stay.     

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

In the past when I have trained my chest, I have had a lot of shoulder pain. I think it is the angle of the bench presses that causes this. I have had a cortisone injection in my shoulder a week ago and so I have had the whole week off. I feel fantastic training today and had a lot of built up energy. Not extra strength but energy.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset reducing weights to failure| Flys

15reps  (warm-up) 40kgs
12 reps   50 kgs  
10 reps   55kgs   
8  reps   60 kgs   
6  reps   65kgs  
12 reps   55 kgs   
12 reps  each reducing weights to failure.

I found I had to go a little lighter but had almost no pain in my right shoulder. It was great. I could feel that it is fine now and that I am going to be able to train a lot better.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps with Tricep Pushdowns

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
8  reps   35 kgs   
6  reps   40 kgs  
12 reps   35 kgs   
Reducing weights to failure.
   
I found that the rest has helped me focus more, and my mind was quite incredible. I gave this exercise a lot more than normal. Again no pain. This makes training so much more enjoyable.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 6 reps   50 kgs
12 reps   35 kgs
Reducing weight to failure.   

The more I did the more I wanted to do. I have really enjoyed today’s training.

Aerobics.

I did a full 40 minutes training on the bike. I have missed training this last week but am glad I did because I have come back with a new enthusiasm for training. 

Bodybuilding Muscles| How to Train and Build Huge Shoulders (Deltoids)| Massive V Shape Back (Lats)| Killer Abs (Six Pack), Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps, Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

One way to Build and train all of these body parts is to actually train them. I have had a full weeks break. You will never build muscles if you do not train. In saying this however, I have had a very good reason for not training. I have had a cortisone injection in my shoulder and the doctor advised me to do no training for minimum of 3 days. I decided to take it a step further and leave the training for a full week. I really needed the injection to work and so decided not take any chances.

I think the break has done me the world of good and my shoulder, which was hurting quite often for almost no reason, is feeling fantastic. This is probably the best thing I could have done. The doctor did advise me that if this works in any way, it will be worth having the injection again. He did say however if there was no change I would require surgery. It looks like I will be having the injection again in a few months time.

I was quite worried because I am entering the All Natural Bodybuilding competition and so wondered if this injection would show up as a substance that is not permitted. I have been assured that is not the case and I will be absolutely legal.

I am very excited about the prospects and will recommend anyone having a problem to see their doctor and if possible have this injection it is amazing.

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I had planned today to spend at home because of the cortisone injection. I had also decided to eat a lot less as I overate badly this weekend.

Water 2lts.

Protein Drinks 8.45am,10.30am, 3pm, 8pm. (4 Meals)

Main Meals.
Chicken with rice stir fry. 1pm, 5.30pm

I have reduced the portions I am eating and even the protein drinks I have reduced the amount on what I normally have. I have felt a little hungry the whole day but a good feeling.