Building Muscles

Welcome to www.buildingmuscles.org.uk

I realised at the beginning of 2008 (when I was 56 years old) that I had let my body get into a terrible state. This site was started to track the changes as I used bodybuilding/weighlifting to get back into shape. I gave myself 120 days, and I succeeded ! Since then I have maintained and built my body, and continue to do so.

View progress photos here.

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Bodybuilding Muscles| How to train and build broad shoulders| Side raises - Day 18

How to get broad shoulders doing side raises

I decided that it is time to do some side raises with shrugs. I love mixing exercises together, and, my traps get a good work out too. Doing shrugs with the side raises means I get a fantastic workout from the neck down to the ends of the shoulders.

I did 20 reps warm up then with increasing weights did 12 reps, 3x8 reps  and then back to 12 reps. With each set I did a superset of 12 reps shrugs. I did not want to go too heavy because I had a cortisone injection in the right shoulder joint on Monday. This injection is to ease some of the pain I get when I train. I have a damaged joint from rugby. I will have to have another operation to fix the problem. I did have an op 30 years ago however it was not successful. I've agreed with the Doctor to keep going with the injections for as long as I can. Once they stop working then we will get it repaired once and for all.

Bodybuilding Muscles| How to train and build massive lats| Big back - Day 18

How to train up big lats with lat pull downs

Provided I get my mind totally focused on the exercise I am doing, I get good results. This happens in spite of the fact that I do not train very heavy with this exercise. I pull down slowly, hold the bar at chin level for the count of 2 and then slowly let the weight return to the starting point. Going fast gives a good burn but it does not last. Going slower with in reason seems to give me a lasting pump.

Bodybuilding Muscles| How to train and build huge triceps| Push downs Day 17

How to build massive triceps with some variation training

I have gone back to triceps push downs. For me they have always worked really well.

I did my warm up with 20 reps. I then loaded up and did 12 reps. I then went on to do 8 reps quite a bit heavier. I did not do the 1-5 reps with push downs because I find I cheat too much. I rather did 6 reps slightly heavier than the 8 reps but flexed and held the weight down for the count of 3 and then very slowly released the weight back to the start position. I then finished with the 8 and 12 reps sets. I did superset the final 12 rep set with kickback. I focused on the flex when my arm was straight back behind me.

The workout was amazing.

Bodybuilding Muscles| How to train and build a massive chest| Bench press Day 17

How to build a big chest

I have gone back to the variation training today.

Light warm up set of 15 reps and then the 12 reps set loaded with more weight. I did a set of 8 reps with more weight and then I gave it everything for the 1-5 rep set. I managed 2 reps which was fantastic. I then did the 8 and 12 reps with the same weight s I used previously. I did a superset of dumbbell rotations. You actually twist the weights from your side and then rotate the weight in front of the thigh. This puts a lot of pressure on the pecs. It gives you a fantastic burn. Things like this give you an edge in your training. It is the little things that make a big difference to help the muscles grow.

This was a fantastic chest workout and I am really pleased.

Bodybuilding Muscle| How to train and build big guns| Biceps Day 17

How to build big guns with concentration curls

I did a few different exercises for my biceps today.

20 reps hammer curls (warm up)

• 12 reps standing bicep curls
• 8 reps  of concentration curls
• 3 reps standing bicep curls with heavy weight
• 8 and 12 reps sets as before
• final 12 reps a superset of hammer curls.

My arms felt like they were going to explode. I think that is the reason people say “big guns”. LOL It was and amazing training session that has done my arms a lot of good.

Day 15 - Food

Day 15

7:00  protein shake
7:15  coffee
9:45  water
10:30  cottage cheese and baked potato
11:00  water
12:00  coke zero
13:00  protein shake with a banana
14:00  water
15:20  oats with cottage cheese.
16:30  coke zero
18:00  tuna, baked potato and salad
18:30  coffee
21:00  cottage cheese and salad

Today was one of the best eating days I have had since I started. I had all my meals and quite small quantities. I had only healthy food and even drank a lot more water, over a full litre. If I can keep doing this my results are going to be amazing.

Body Building Muscle| How to train and build big legs| hamstrings

How to train and build your hamstrings so your legs looked balanced

I did Bulgarian split squats for my thighs/quads. They are a very good exercise as they also work the hamstrings. It is important to remember that because an exercise works a secondary muscle that does not mean you do not have to still focus on that muscle.

I like to do exercises that directly hit the muscle I want to train. For my hamstrings today I did simple good mornings. They are a wonderful exercise that requires a fair amount of mind control when you do them. If you are not focused on each rep it is easy to actually do part of the lifting with your back and not with the hamstrings. That means you will not get the required results that you are after.

I cannot emphasise how important the mind is with all your training. Make sure you do not have your mind on other things when you train. Ensure that you total focus is on the exercise and muscle that you are training for the quickest and best results. You will find doing this you will also avoid accidents and injury.

Bodybuilding Muscle| How to train and build big legs| Training quads/thighs

How to build great looking legs

I decided not to do traditional squats for the next few sessions but rather do Bulgarian split squats. They are an awesome exercise as they work all the major muscles in the legs. I like to do them slowly and try to keep perfect form with each rep. I go down till the front leg is parallel with the floor, hold for the count of 1 and then stand back up. You will not have to use heavy weights. You can even start with no weights at all and get a brilliant work out.

I did 5 sets of 8 reps. I always keep the rep range between 8-12reps when I build muscle. That is the range you need for muscle building. People often get confused as to how many reps they need to do. A simple way to work out what you need to do, which is normal common sense is; 1-5 reps heavy weights for strength training; 8-12 reps medium to heavy weights for muscle building and 15+ reps for muscle conditioning.

Body Building Muscles| How to train and build big legs| Calves

How to get balanced legs with big calves

There are no short cuts or simple ways of getting good looking legs. You have to train and work them properly. Calves are hard to build so you must be patient.

I am a strong believer in doing calf raises. Both standing and seated calf raises work well. You need to go as heavy as you can and do them slowly so you can get the most out of each rep. I know that I said the accepted rep range for building muscle is 8-12 reps however with calves I think they are different. I personally do an average of 15 reps per set. I find that under 15reps does not give me the burn I want. It might be different for you so you will have to work it out for yourself.

I had a wonderful workout.

Bodybuilding Muscle| How to train and build a killer 6 pack| Abs

The truth about abs.

There is so much rubbish put out on the internet about how to get amazing abs. People make all sorts of claims and promises mainly to make money from uninformed people. There is one simple rule to having abs - LOSE BODY FAT. You will have to do some exercise for your abs but you will never see them no matter how fantastic they are if you carry excess body fat. To claim that a certain type of exercise will give you abs is absolute rubbish. You can do almost any of the known abs exercises and they will strengthen your abs. The truth about abs is - if you want great looking abs get a great eating plan. Train them at least 2 times a week and you will look fantastic when the fat is gone.

I did normal crunches today 5 sets of 15 reps.  I am on a wonderful eating plan so I know within the next 120 days I will have those amazing abs I always wanted. To get them in 10 days or even 1 month will not happen for me. I can tell you that it will definitely not happen for you either unless you lose excess fat.