Building Muscles

Body Building Muscles| How to build Muscles Fast| huge Chest

How to train and build a massive chest| Benefits of Chest Exercises| Bench press

I would hate to think of how many times people have asked the question "how much can you bench press". It's not about how much you can bench but more what chest exercises can do for you. Here are a few ideas on what a chest exercise does for a person who trains properly.

•  Overall Strength. The chest is involved in nearly all upper body works. Having a strong chest gets the smaller muscles to work harder which then improves your overall strength and appearance.
• Compound exercise. Apart from using a fair amount of calories it cause growth hormones because of the number of muscles involved with training your chest doing bench press.
• Improved Posture. When you have a reasonable chest you will walk with your chest sticking out. This helps to keep your shoulders back and to drop them so your posture is a lot better.
• V Shape. Without a big chest you will really struggle to have that V shape that bodybuilders are always looking for.

Train with enough weight to challenge yourself. You should be able to do a set of 10 reps reasonably easily but find that when you come to the 5th or 6th set you really have to dig deep. I have found this to be the best for me. Slow controlled reps with bags of focus and concentration.

Body Building Muscles| How to build Muscles Fast| Big Chest

How to train and build a massive chest with incline bench press

I am so pleased that I have a new bench. Now I can do incline bench press properly. Before I would have to support the bench on the lifting stand which is not the most ideal way of doing it. The reason for doing incline bench press is so you can have a more rounded look to your chest. When you do flat bench press you work the full chest. As you lift the back of the bench higher you work further up the chest till eventually you will be working the shoulders.

It is a great exercise when you want to do a variation to your chest work out. Compound exercises are really good because they cause growth hormones and help with your muscle building. I did 6 sets of 12 reps with fairly light weights because I am still slightly tender in the injured elbow.  

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Body Building Muscles| How to Build Muscles Fast| Chest| Pecs

How to train and build a massive chest with flat bench press

 
You can see from the photo that I am using extra resistance. I do normal bench presses but because of the chains I have attached to the bar, the intensity of the training has altered. As I push the weights up, the weight increases. The higher you lift the weights the heavier they become. I find this to be an amazing way to take a simple exercise and give it something extra. You can do this with resistance bands which will do the same thing.

Body Building Muscles| How to Build Big Muscles Fast| Chest| Flys

How to train and build a big chest with flys.

I am still getting quite stiff with this training. I don't want to over do the exercises so I have kept it very simple. I did 3 sets x 12 reps of bench press and then 3 x 12 reps of flys.

 
With the flys I have gone very light. My arms are almost straight with only a slight bend at the elbows. When the weight is at the top I flex as hard as I can for the count of 2. This adds quite a burn to the pecs. When I lower the weight I am very slow and do not try to go too low. You must appreciate, if you have really heavy weights, and you go too low you, can put quite a strain on the shoulders. Always train with safety in mind.

Body Building Muscles| How to Build Big Muscles Fast| Chest| Pecs

How to train and build big pecs

I love to do bench presses, but now and again, I like to add in flys. They are a great way to add that little extra. I am still quite stiff from my training on Monday so I really do not want to overdo the training. I did light weights but made sure each rep was done slowly and with as much focus as possible.

 

Bodybuilding Muscles| How to train and build big muscles| Upper body training.

 
The day I thought I was going to die. Lol

I have been asked many times what should a person do if they miss a training session. I will normally say forget it and move on. You can, however, catch up if it is not going to throw your schedule out. I wanted to train shoulders and back yesterday however I was just too busy. I had planned to do chest and arms today and so decided to just do the whole upper body at one go.

I was looking at a magazine and it just came to me to do so strip sets. A strip set is when you start with a weight and you keep removing weight till you are very light but just cannot do any more. I made sure I warmed up my chest and then started. I decided to do normal bench presses. I loaded up with what I thought I could handle and managed 3 reps. With no rest I then removed some weight and managed another 3 then more off and it went up to 5 reps. At the end I think my grand-daughter could lift the weight but I could only manage 10 reps and thought I was going to pass out.

I had a full 3 minute rest and then went on to do shoulder presses.
The exact same thing happened however I managed 4 reps when I started. I also managed to almost pass out on 12 reps at the end.

3 minutes rest and then on to back.

Here I did lat pull downs. Same thing again only this time I was able to do 9 reps for the first set.

Another 3 minutes rest and then on to triceps.

I did exactly the same again. Managed 8 reps for the 1st set.

3 more minutes rest and then Biceps.

Here I did not do strip sets. What I did was to load up to about 75% of what I can train with and did 20 reps. 30/40 seconds rest and then 18 reps and so on till I ended on 10 reps. I managed to do them but found I was actually throwing up the weight toward the end as the biceps felt like they wanted to explode. Although I cheated getting the weight up I brought the weight back down really slowly.
I found this to be a very refreshing way to train. I would not do it every time I train but as a change after a few weeks it can only do you a lot of good.

What I did find is that when the weight is a bit too heavy you tend to let your form go out the window. If you want to do this I think rather go a bit lighter with the first set and do like 6/10 reps. You must remember that with every set you are actually going to failure so the tendency to cheat is very strong.

There is a lot more of this type of information on my website www.buildingmuscles.co/

Bodybuilding Muscles| How to Train and Build Killer Triceps| Push Downs and Kick Backs.

As part of my upper body training I do triceps with chest. There are a lot of different muscle combinations you can use. I would not like to claim that one is better than another. I like this and believe this works for me. Here again it is back to basics. I have done 4 sets of medium weights with 12 reps per set.  I then did 4 sets of kick backs with 12 reps per set. The burn was unbelievable. There is a lot more information on this if you got www.buildingmuscle.co/  under the training arms section. 

Bodybuilding Muscles| How to Train and Build A Massive Chest| Bench Press| Back to Basics

Today was my chest workout. I love the feeling that you get when you do the exercise slowly and right.

You can truly train and build a massive chest with normal bench press. This is one of the times I use tested exercises - they will give the best results with the least effort. One of the exercises  use is called a compound exercise. That means that it incorporates more then one muscle to do the exercise. With compound exercises your body will produce additional testosterone and growth hormones. This has a great benefit to your overall training.

Doing the exercises slowly and with enough sets and reps will give you a brilliant burn. I did 6 sets of 10 reps with medium weight. This is slightly different to how I normally train but I wanted a bit of a change today. It is good to change your training now and again as it keeps the muscles guessing and they have to adapt to the new way.

On my new site www.buildingmuscles.co/ there is a full section showing loads of basic exercises along with a full length follow along chest training video that can be viewed free within the site or can also be bought as a DVD from the site.

Bodybuilding Muscles| How to Train and Build Massive Chest| Personal Trainers Claims

There is so much advice and conflicting information being dished out by personal trainers and gym owners on the internet that it is extremely confusing – even experienced bodybuilders will get confused.

I know that there are many different exercises that people can use to train and build up a massive chest and I think that they all work but not all of them are necessary. Of course, if you want to make yourself look really knowledgeable, you will need to make all sorts of claims about what you should do. We think if we can make it sound really complicated and hard then people will be more dependant on us, especially when we use medical terms for various muscles as that always sounds impressive. What we tend to forget is that the guys that are really into bodybuilding already have a good deal of knowledge. The kind of knowledge I am talking about is understanding how their body responds to food and training. They might use different people and sites as a reference and for ideas - but they already know enough about training to get the kind of massive chest they want. Once you have been training for any length of time you should know what is best for your body. Most people who are starting out and want to body build often have very little knowledge. They will go online and find people putting out loads of different ways to eat and train. This is very confusing.

I honestly believe a lot of the injuries that people get are because they are trying exercises that they should never be using. Some exercises should only be done by people with a lot more experience.  The average person who wants to train is often quite new to training. They are still trying to learn what things like sets, reps and supersets mean.

So what is the answer? Well I think I have hit on the formula. Keep it simple and stick to basic exercises for the first few years. Once you have built some strength and fitness you have a lot more knowledge to how your body responds to different food and training. With a good foundation you can then add in different exercises and shape the muscle exactly how you want it.

Bodybuilding Muscles| How to Train and Build Massive Muscles.

How Should I Train Chest Part 3 - Pullovers

The exercises in this video expand the ribcage and to add density to the pecs. You will see in the video exactly how to do the exercise and the importance of the head and hips position. This exercise will certainly help to expand your ribcage and give you a much bigger looking chest. It is well worth doing from time to time.