Building Muscles

Training Shoulders/Back/Abs - from Scotland

Another video taken while on holiday last week.

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

I missed training on Friday so am doing shoulders today. I feel quite inspired because there is a lot of good rugby to watch and I always feel like I should train when I see other fit sports people.

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

15 reps (warm-up)  12.5 kgs  
12 reps   15kgs 
10 reps   20 kgs  
8  reps   22.5 kgs  
6  reps   25 kgs  
12 reps   15 kgs  
Reducing the weight to failure.

Standing  Side raises for Deltoids.
12 reps   10kgs 
10 reps   12.5kgs  
8  reps   15kg kgs  
12  reps  15kgs  
Reducing weights to failure.
I am having to train through a lot of shoulder pain from a past shoulder injury and have booked into the Doctors for a Cortisone injection to last till the competition in May.

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.
This was a great training and I felt like my lats were going to burst.

I also did 3 sets x 20 of shrugs with 15kg dumbbells.

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 
 
My abs training is coming along very well but I still have that stubborn fat around the tummy to get off. 

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

I was asked a question today on YouTube - Why do you do 5 sets for each muscle? I've been told by many different professional lifters, personal trainers and just people who have been working out for years to do 3 exercises on each muscle, 3 sets of 8 reps.

My answer - There will always be a difference of opinion on how much you should do. I do what is good for me and each person must do the same. We are all different. I have tried many different ways and this I have found best for me. I try to show how to do the exercise and let each person decide for themselves how much or little they want to do. Remember I only do 5 sets for biceps in total. I do not do 5 sets of a few different bicep exercises.

That means that to train Lats, for example, you would do 3 different types of exercises of 3 sets - that would now make 9 set of 8 reps. I do 5 sets of average 10 reps. Everyone has an opinion. The best is to do the exercise correctly and work out for yourself the weight and number of sets and reps that best suit you and never mind what anyone says. After all whose body are you training?

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

15 reps (warm-up)  12.5 kgs  
12 reps   15kgs 
10 reps   20 kgs  
8  reps   22.5 kgs  
6  reps   25 kgs  
12 reps   15 kgs  
Reducing the weight to failure. Excellent training tonight and I worked really well

Standing  Side raises for Deltoids.
12 reps   10kgs 
10 reps   12.5kgs  
8  reps   15kg kgs  
12  reps  15kgs  
Reducing weights to failure. I have done extra because of the competition coming up and I need to have the shoulders looking really good.

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.
It is a different intensity and angle working out lats doing narrow grip pull downs. I really enjoyed tonight’s training.

I also did 3 sets x 20 of shrugs with 15kg dumbbells.

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 did 4 sets of these. Roll on the 6 pack it has to come especially the way I am eating.. 

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

I started the day on a high as I have no clients to see and am doing admin work. I have been suffering with a really sore right shoulder for a long time now. It is one I had a big operation on many years ago. Because of the competition, I do not want to take myself out of the game with an operation, so I am trying to get the doctor to give me a cortisone injection into the joint - and after May I will have all the tests etc.

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

15 reps (warm-up)  12.5 kgs  
12 reps   15kgs 
10 reps   20 kgs  
8  reps   22.5 kgs  
6  reps   25 kgs  
12 reps   15 kgs  
Reducing the weight to failure.
I normally work through the pain barrier as I have quite a bit of pain in the actual joint. Once I get started it does seem to ease a little if I do not focus on the joint and the pain. The mind is a wonderful thing. You can have it work for you or against you.  

Bent over Side raises for Rear Deltoids.
12 reps   10kgs 
10 reps   12.5kgs  
8  reps   15kg kgs  
12  reps  15kgs  
Reducing weights to failure.
I am pleased with the progress on my shoulders but have to be aware of the rear deltoids as they could easily fall behind and then will not look balanced.

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)  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. When you work to failure it is not that important how many reps you can do because it is to failure. That means you cannot lift the weight another time no matter how hard you try.

I also did a few sets of shrugs with 30kg dumbbells 4 x 20 reps I really want to get the traps going now.

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 did 5 sets of these. This is a great abs workout and gets your abs working to maximum. 

Aerobics.

I did 40 minutes of stationary bike riding to burn fat. I listened to some of my motivation material as I need to counter all the media junk.

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

Today was another day that I have taken control of my training. This might sound strange, but often we train - not in 100% control - and we go through the motions. We train hard but not actually in control. I used a lot of mindpower to see each exercise and how I would perform the reps. I also put the pictures of myself looking fantastic in my mind. This gave me power over the training. Each rep that I battled with, I could push a little harder - and what a great feeling. It is a difficult thing to explain, but when you have done it, you will know what I mean. It is more than going the extra mile - it is also an emotional high.

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

15 reps (warm-up)  12.5 kgs  
12 reps   15kgs 
10 reps   20 kgs  
8  reps   22.5 kgs  
6  reps   25 kgs  
12 reps   15 kgs  
Reducing the weight to failure. I got down to 10 kgs  

Bent over Side raises for Rear Deltoids.
12 reps   10kgs 
10 reps   12.5kgs  
8  reps   15kg kgs  
12  reps  15kgs  
Reducing weights to failure.
I could feel the power in each lift it was an amazing experience.

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)  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. Each time I did a set of 12 reps, I followed with a set of 12 narrow grip Pull downs.   
I also did a few sets of shrugs with 20kg dumbbells 4 x 20 reps

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)  12.5kgs 
12 reps   Sit-ups with 5kgs No rest 
12 reps   12.5kgs Leg raises 
.
I did 5 sets of these. I was in absolute pain at the end, the abs got more than a workout.

Aerobics.

I did 40 minutes of stationary bike riding to burn fat. Great way to finish the day listening to good motivational material and the time flies as you do something boring like riding a bike.

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

I took yesterday off as a free day. I was really tired with all the travelling and sometimes it is good to listen to your body. When you really do not feel up to training, you will not do it the way you should. By having a rest you are then revitalised for the next time you train. I was really up for this training and have put in a good effort.

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

15 reps (warm-up)  10 kgs  
12 reps   12.5kgs 
10 reps   15 kgs  
8  reps   20 kgs  
6  reps   25 kgs  
12 reps   15 kgs  
12 reps  (Superset) 10 kgs  

Side raises for Deltoids.
12 reps   10kgs 
10 reps   12.5 kgs  
8  reps   15 kgs  
12  reps  12kgs  
Reducing weights to failure.
When you reduce the weight with each set, and you try as hard as you can, you can actually feel the muscles working to their maximum. It is a great feeling.
 
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)  35 kgs  
12 reps   40 kgs   
10 reps   50 kgs  
8  reps   60 kgs  
6  reps   70 kgs  
12 reps   60 kgs  
12 reps  (Superset) 50 kgs reducing to failure.  
I can see the difference this last while. Part of the change is extra fat is gone, so my waist has come in a little, which in turn makes the shoulders and back look even bigger. I am feeling great about how I look at present and am on course for the competition in May.

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

20 reps (warm-up)  12.5kgs 
15 reps   12.5kgs 
12 reps   12.5kgs 
10reps   12.5kgs 
12reps   12.5kgs 
I did 4 sets of 12 sit-ups with each of the leg raises. This was like a superset.

This training really got a burn and I ended not being able to do any more leg raises or sit-ups. I am not going to do the plank for a while because it looks like my oblique muscles have got bigger and so it makes my waist look bigger. Strange - so I am going to lay off for a while and see what happens.

Aerobics.

I did not do any aerobics today. I have been eating well so feel I am on track and will start aerobics again next week.