Building Muscles

Body Building Muscles| How to build Muscles Fast| Back

How to train and build huge traps

I have had to really put in a big effort to build up my traps. They were non existent when I started. I have built them up from nothing which shows you can make huge changes if you put in the effort. I have found shrugs to be the best for me. There are other ways to train, but unless you really believe in the exercise, even if it is the best exercise around, it will not give you great results. I believe in shrugs and they certainly have worked for me. I am still doing some muscle conditioning after the elbow injury so I am not worried about going too heavy. I find that even though the weight I am using is light, I am getting a fantastic workout. The reason is, I am taking my time with each rep, and when I am at the top of the movement I am holding the position for the count of 3. By the time I get to 12 reps the traps feel like they are on fire. I actually struggle to hold the shrug on the last set. I am doing 6 sets and the muscles are really fatigued by the end.  

Bodybuilding Muscles| How to build muscles fast| Back workouts| Lats

How to train and build massive lats| lat pull downs and deadlifts

You can use different grip widths when you do lat pull downs to get a different feel to the exercise. It was always thought that the wider the grip, the wider you would build your lats. I understand from the experts that this is no longer the case.

A medium wide grip is about the best for most people. If you hold the bar just where the bend starts that is about the right position.

 
For a different feel go wider but the building will not be any different.

 
As I said above, close grips will help with "high lats" but will also work the rhomboids to a degree.
 
Deadlifts – I never thought this exercise could effectively hit the lats. The way it works is when you pull up on the bar, start your pull with the lats. If you let the lats lead through out the movement you will feel that the lats are working quite hard. This is the trick for good back development, do not pull with your arms, pull with your back.

If you think about it, your arms should be hooks, nothing more. Like all things it will take some practice. One way I have discovered is to stand and grab a stationary object. Pull on the object but make sure it is the lats that are doing the pull. Once you feel this in the lats, you can then continue on and do the back work out. The key is to feel the lats. Another way is to give the lat a good squeeze each side so you are aware of them. Then when you do your back workout make sure the lat does as much work as possible.

Body Building Muscles| How to build muscles fast| Back| Lats| Bent Over rowing

How to train and build a V shaped back

 
I love to do lat pull downs. I decided that today I wanted to do something different and that is why I went for bent over rows. They are a great way to train lats. If you pull the weight up to the abdomen and then hold the weight for the count of 2 it will give a great workout.

Body Building Muscles| How to build Muscles Fast| Back| Traps

How to train and build up massive traps

Lat pull-downs are really great for that V shape. In order to get a great overall look you need to have reasonable traps too. I have found that shrugs are about the best for me. The important thing to remember  about doing shrugs is that you need to raise your shoulders straight up and down. Many people like to rotate the shoulders but that can cause shoulder damage. I made sure that at the top of the movement I held the weights for the count of 2. This makes a huge difference to the exercise.

 
5 x 12 reps lat pull downs.
5 x 16 reps shrugs.

Bodybuilding Muscles| How to Train and Build Massive Muscles

How Should I Train Back| Lats| Wide Grip Lat Pull Downs

I have found that this is one of the most effective exercises I have come across. It is a really easy exercise to do. You will need the right equipment however. A lat machine is in almost any reasonable gym.

The exercise is a very simple basic movement. You need to sit upright and hold the bar as wide as you can. I find that I arch my back very slightly - slightly off straight. Never forward. I also lean very slighly back. I then pull the weights down to chin level or just touching the top of the chest. As I pull down the weight I focus on the lats doing the work. I also try to get the shoulder blades to touch each other as I pull down. This seems to get the lats to do all the work. On the return make sure you are in total control of the weights. A fairly slow return is the best for this exercise.

Start Position

 You will see a very slight arch in the back and a slight lean backwards.

Mid Position

 You can see I am trying to get my shoulder blades to touch each other.

End Position

I pull the bar down to just below chin level. Hold for the count of 1 and then slowly let the bar go back up to the top.

Training Shoulders/Back/Abs - from Scotland

Another video taken while on holiday last week.

Bodybuilding Muscles| How to Train and Build Huge Shoulders| Deltoids| Shoulder Press

Shoulders can be one of the best muscles to exercise, but can also cause the most problems.  The reason I say this is because we have a great deal of movement in the shoulder joint. Because of the free movement we have, it can be damaged quite easily.  For most people who are starting out with weights training, it is always best to train in front of the head. Once you understand weights and how to train with strict form, then you can consider training behind the head. I have found that by using dumbbells you have a lot more free movement with your training and you can adjust the weight into a position that does not cause any strain on the shoulder joints.

Dumbbell shoulder presses are one of the best overall shoulder workouts for the middle and front deltoid muscles. They also works the rear deltoid very slightly.  I had a really good workout doing shoulder presses and then some shrugs for the traps.  I then did a different training for my back and did bent over one arm rowing for my lats. I have not done this for a very long time. Normally I just do lat pull downs. I finished off with some leg raises for my abs.

Over all it was a great training session.

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 .