Building Muscles

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

I was away from 6.30 in the morning and only got home around 6.30pm. I was driving home thinking of every excuse why I should give legs a miss = AGAIN. I decided against it, and even though it was a very tiring day, I trained and I trained hard. I must admit I was ready for bed after this but I am really pleased with the effort.

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

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

Dumbbell Squats
12 reps   40 kgs    
12 reps   40kgs  
12  reps  40 kgs  
12 reps   40 kgs   

I did dumbbell squats even though the weight was very light but I only had around 20 seconds rest between. It was a really good workout.

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

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs   
  
I did what was necessary and did not want to do too much. I will blitz these again the next time.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves| Single Calf Raises
 
15 reps   30 kgs   
15 reps   30 kgs    
15 reps   30 kgs    
15 reps   30 kgs   
15 reps   30 kgs  
I did something different, and worked very light but just kept going. Because it is single leg calf raises, I just went from one leg to the next till failure. Great training.

Hints and Tips for Building Massive Legs - Squats

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

I am back on track with one difference I did abs together with legs. Yesterday I trained the whole of upper body but not abs.

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

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 think I have overcome the stiffness as I was not as stiff from the last training, but then I have been doing a lot of cardio on the bike which does loosen up the legs.

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

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs start reducing to failure.

I have focused on hamstrings as they really need a big one. I never really focus on these as I do not enjoy training them.

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

20 reps (warm-up)  25 kgs  
15 reps   30 kgs   
12 reps   35 kgs   
10reps   40 kgs   
12reps   45 kgs  
12 reps   30 kgs  

I find I have to do as many reps as I can each time as the weight really is an issue.

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

20 reps (warm-up)  12.5kgs 
15 reps   12.5kgs 
12 reps   12.5kgs 
10reps   12.5kgs 
12reps   12.5kgs 

4 x 1 minute in the plank position with a 1 minute rest between.

I am stiff every time now on the following day.

Aerobics| Fat burner.  

I did 35 minutes on the bike but quite gentle as I have worked legs and that always takes a lot out of me.

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

After missing the training on the day I was meant to do legs(Wednesday) I thought, I am not going to do what I always do - miss it all together. I have done the training as normal, but on Thursday instead, and will catch up the upper body by doing all of it on Friday.

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

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

This was a fantastic legs training and I am so glad I have done it. I must admit I do feel a bit sick when I am finished. That is because of the size of the leg muscles - they take a lot out of you when you train them properly.

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

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs   
12 reps  (Superset - Lunges) 35 kgs   

Great training but not as intense as I really need to go. I am going to concentrate on hamstrings on Saturday.

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

20 reps (warm-up)  25 kgs  
15 reps   30 kgs   
12 reps   35 kgs   
10reps   40 kgs   
12reps   45 kgs  
12 reps   30 kgs  

This was a good work out but I really do miss a proper calf machine.

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

Training legs today was very important to me as I have quite a weakness around the teardrop area. I have really decided to target this area with leg extensions. With bodybuilding, you can pick on a muscle and you can change just that one muscle if you choose. This is what makes bodybuilding so much fun.

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

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

Legs take a lot out of you when you train them properly. I found after this training session that I I had been 12 rounds with Mike Tyson. That is not a bad thing but I did fall asleep in the afternoon as I was really fatigued. The reason is you are training very big muscles and they require a lot of blood to work and get them pumped up properly. 

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

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs   
12 reps  (Superset - Lunges) 35 kgs   

I have never been a lover of training hamstrings but I know how important it is to train them. I always try to go the extra mile even though it is not my most favourite exercise.

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

20 reps (warm-up)  25 kgs  
15 reps   30 kgs   
12 reps   35 kgs   
10reps   40 kgs   
12reps   45 kgs  
12 reps   30 kgs  

Calves are those difficult muscles - and usually, because they are quite hard to train, we neglect them. I make sure I give them a good training and if necessary add extra reps to get a real burn. It is worth it.

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

Our legs carry us around every day. It is important to train them properly so they can look good. The main problem is the fact that our calves are used so much in our everyday activities, that it can be quite difficult to get them to grow. Many people are very unlucky and do not have sizable calves so they have to develop them. This can be very hard and can take quite some time. It is for this reason that, when you train calves, make sure you are going as heavy as possible and that you are very deliberate with each movement. You want the calves to know they are doing something. If you rush the training it will be a bit like going for a short run. It will not really have much of an impact on them and their growth.

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

As you can see, I have doubled up on the leg training. The single leg squats work not only the quads, but also the inside of the thigh and the hamstrings, as well as the gluts. They are a very good overall exercise. I needed to work the teardrops as I am not as strong as I would like to be in this area. If I am going to go into competition, then I want to really work this area.

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

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs   
12 reps  (Superset) 35 kgs   
(Superset - Lunges)
Big hamstrings are a bit like big triceps. They give the leg depth. You have to work them even if you find that you do not enjoy doing the exercises. I know they are not my favourite.

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

20 reps (warm-up)  25 kgs  
15 reps   30 kgs   
12 reps   35 kgs   
10reps   40 kgs   
12reps   45 kgs  
12 reps   30 kgs  
Take your time with this exercise. At the top of the movement, go for that little extra lift which really concentrates the calf and will cause quite a burn. Building calves is hard work but worth it.

Bodybuilding Muscles| How to Train and Build Massive Chest| Arms| Shoulders| Back| Abs| Legs

I have put all of the body parts in today because I had previously said I want to go on a QUEST FOR PERFECTION. I have been working on it, but have had a few distractions. My son Terry approached me and said he is going to enter both of us in a Natural bodybuilding competition to be held in May.

I am not a poser, so have always had a problem with this - but I think it is time to change. This is the real thing and now I am going to have to put in a proper effort and get myself into a winning situation. I do not like losing so I decided, if I am going to enter, I want to win. I am in the over 50’s category.

I am going to use my own method for getting into shape. I am sure there are some very special ways of doing this but I want to use an understanding of my own body and common sense. Terry is going to use my method for the first 90 to 120 days, and then he said he might change and use some other method. Terry has got quite out of shape lately, so to see him change in a short space of time is going to be amazing. I know he is going to do far better than I did in the 120 days as he is a lot younger.

I will be giving an account of what I am doing every day from now on till the final result and I really want to walk away with the trophy.

Bodybuilding Muscles. How to Build and Train Massive Muscles including Arms, Legs, Chest and Abs| Breathing Right.

There is a lot of confusion about the correct way to breathe during exercise. Unfortunately, there is not a lot of research on this subject. The most common thought about breathing is - your breathing should change depending on what exercise you are doing.

Cardio training - running, cycling or swimming, works best when you form a good breathing rhythm. This might alter as you go up a hill, for example, and you need more oxygen. The most important thing to avoid is shallow breathing during this type of cardio training. Try taking stronger, deeper breaths during cardio training but it must be comfortable for you.

Breathing will affect your performance. As long as you are relaxed and comfortable, you will do well. Most people will agree with this thought.

Strength/endurance training - When doing strength or resistance training, such as weight lifting, it is commonly said you should generally exhale on the exertion and inhale on the return. For example, when you are pushing a bench-press off your chest, you exhale on the push and inhale as you bring it slowly to your chest. The reason for this is - it is claimed by some people that breathing during exertion is important in preventing internal injury such as hernia, blood vessel strain, and high blood pressure. I have heard that holding your breath during exertion is best because you stabilise your body and can cause no harm to it. Then you should breathe during the reps.

Everybody has an opinion and very little fact.

My thoughts.

Breathing is natural and you do not often think about it at all. Common sense tells me that breathing is absolutely necessary for our wellbeing. We breathe in to supply oxygen to the muscles. We breathe out to remove carbon dioxide.

It makes sense for me then to breathe, and breathe well, when I train.  I want as much oxygen to my muscles as I can get. This helps with fatigue and keeps me going stronger and longer. I am not so sure about when it is right to breathe in or breathe out during an exercise. I have found that I only concentrate in long deep breaths and I breathe as I feel most comfortable. I try to lift weights with a strict form rather than just lift any old way. By not throwing the weight around, I feel more organised as I train, which definitely causes me to breathe with much more rhythm. There are times that I hold my breath with a heavy weight, and I am not sure if this is right or wrong. I try however, to do it for the shortest possible period during the lift. I personally do not think it is a good thing holding your breath because it is oxygen I want and as much as I can get.

Bodybuilding is as much how you think as it is how you lift the weights. If you feel that the way you are breathing when lifting weights is right for you, it probably is. Mentally your body will never want to cause harm to itself. Give it what it wants - and oxygen is vital. I honestly think you should breathe whichever way is the most comfortable when you train, and remember use common sense.

Most people who give advice mean well, but that does not always make them right.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops|Hamstrings|Calves|

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

15 reps (warm-up)  10 kgs   
12 reps   11.25 kgs 
10 reps   12.5kgs 
8  reps   13.75 kgs 
6  reps   15 kgs   
12 reps   12.5 kgs 
12 reps  (Superset) 40 kgs   
(Superset - Single leg squats)

I wanted to do the single-leg squat today because I have not had the stiff/sore feeling two days later for a while now. With this training I am sure it is going to happen.

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

15 reps (warm-up)  25 kgs 
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs 
12 reps   30 kgs   
12 reps  (Superset) 35 kgs   
(Superset - Lunges)

I really battle with this exercise and it is not my favourite. I know I have to do it and do it properly if I want a balanced leg look.

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

20 reps (warm-up)  25 kgs 
15 reps   30 kgs   
12 reps   35 kgs   
10reps   40 kgs   
12reps   45 kgs 
12 reps   30 kgs

I am going to try extra reps with a lighter weight. I need to get the stiffness. Because calves are hard to train, or we believe they are hard to train, as soon as you get the burn you stop. I want to go the extra mile today.

Body Building Muscles| How to Train and Build Massive Legs| Quads (thighs)| Hamstrings| Calves

I received this on my Youtube and felt I would like to share this on my site. I am very humbled and encouraged by what has been said. I believe if you are honest with your information, and do not pretend to know it all, you will influence a lot of people. I think the main secret is, I have not told anyone else what they should be doing, but rather told them what I have done. I have tried to give advice in my findings with building muscles, but preferred not to be prescriptive. I have also not tried to lead people to believe there is a magical way to get muscles. All I have tried to do is show that there is a reasonably easy way to get amazing result in 120 days. The biggest thing I have found in life is that we all have our own opinions, and we believe we are always right. Once you learn it is not important who is right but rather what is right, there would be a lot less conflict in the world and a lot more harmony.

XXXXXX has sent you a message on YouTube: (Name with Held)
Re: Calves - I've done a lot of research on the Internet over the last few years about weightlifting, supplements and dieting, and if there's one thing I've learnt from it it's that 90% of the content out there is poor advice and most of it is contradictory to other advice. After so much information I’ve picked up and rejected, I would say about 5% of it I’ve actually ended up applying to my workout today, and the rest I’ve gathered from trial and error. What I’m getting at is, I will ultimately end up buying your DVDs because I know you're experienced from reading your website and watching your videos, and I’ve applied more into my workout from 20 minutes of your videos than about 3 months of reading random material online.

It's obviously hard to put a price on something where the market is full of tempting "Get ripped in 6 weeks" schemes that don't work and then convince people that YOUR advice genuinely works and produces results, but if I were someone who has never lifted a dumbbell before and came across your website, I think $10 - $15 would be in the right ballpark for a 25 min DVD.

I don't know why it says I’m 27 on my profile; I’m actually 21, about to turn 22. I was embarrassingly skinny up until July last year at 115lb (7% fat), but I'm now 144lb (10% fat) and still going. It's taken me quite a long time to achieve that because I’ve got a very fast metabolism and I’ve been going on and off for a long time now but for the most part I have a good grasp now on what works for me and what doesn't, and I’m sticking with it. Just to let you know what stage I’m at. I'm mainly looking for small changes I can make to my workouts to make them more effective and your videos have definitely done that for me.

I'm all about wanting to live life to the full and finding the tools to be 100% happy with myself as a person, and seeing you at 57, looking amazing for your age, you seem to be very successful in your career, and seemingly very happy inside and out is very inspiring to me. It's the exact kind of person I want to be when I’m your age.