Building Muscles

Bodybuilding Muscles. How to train and build Massive Shoulders| deltoids| Shoulder presses with dumbbells (3)

Top position

You must be straight up from the starting position and neither forward or backward. At the top, hold for a split second and then return the weight to the starting position.  When you come down make sure you are in total control of the weight. If you allow gravity to return the weight you are only half training and not getting the full benefit of the training. By being in control when you are on the return of the weight, you will be putting a lot of extra stress on the deltoids and you will build better. The return, which is the negative of the exercise, is just as important as the positive when you are pushing the weight up to the top position. Train deliberate and controlled and you will get better results for the effort you are putting in.

Bodybuilding Muscles. How to train and build Massive Shoulders| deltoids| Shoulder presses with dumbbells

Midpoint Bad Position

In this photo you can see that the shoulders are brought up to get the traps to help with the training and you will see the there is not too much control of the weight as it is not going straight up and down. Never lose control of the weight and allow it to go to forward or to lean toward the rear. This is when you can do damage to your shoulder joint. Lifting weights must be in a very relaxed state but with great focus of the mind.

Bodybuilding Muscles. How to train and build Massive Shoulders| deltoids| Shoulder presses with dumbbells (2)

Midpoint

You must have absolute concentration at this point. Make sure you can feel the deltoid doing the total lift. It is easy to bring the traps in to help with the lift and then you will train heavier but not really getting the best result. The minute you raise the shoulders slightly the traps will then help with the lift and you are not getting the true benefit of the shoulder press. Keep your shoulders down and as relaxed as possible and let the deltoids do all the work. This will give you maximum intensity and you will have a great training.

Bodybuilding Muscles. How to train and build Massive Shoulders| deltoids| Shoulder presses with dumbbells (1)

 Start point

You start with the weights by the top of the shoulders with the weights by your head. I love dumbbells as they do not put your shoulders under too much strain. The shoulder joints are easily damaged if you do not train right.  If you do not know what you are doing with weights, and are still learning, do not do many exercises behind the head. You can damage the shoulder joint.  Using a straight bar and doing a military press is fine for seasoned bodybuilders but not good for beginners. Dumbbells are better.  You can twist them slightly so you do not feel and strain on the shoulder joints.  You need to get your mind right for the training. See the middle deltoid doing most of the lift. This exercise is one that will work the front deltoid a bit but only very slightly the rear deltoid. It is a great middle deltoid exercise.

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| Deltoids
I often get some of the followers on my youtube (bazblog) sharing their workout routines with me and asking if I think it is okay. One of the great things about bodybuilding is the fact that you have to work out for yourself what is the best for you. I have even had some tell me they have been training for up to a year with very little results. Why on earth would you continue doing what you know is not working?

The system I use is a combination one of some higher reps with not so much weight, and then building up fewer reps but as heavy as I can go.  This gives me the best all round training plan. I get some strength, bulk and tone. The best of all is I get to burn up unwanted fat. That is how I have managed to lose 6.5 inches around my waist in just over 90 days.  I have managed to pack on some extra on the deltoids and made them look quite good I think.  You must do overall training for deltoids, but you absolutely have to work the rear deltoids or they will not give you the all round look. I try to train my rear deltoids once every 2nd or 3rd time I train shoulders as an extra.

How to Train and Build Huge Lats (BACK) using Lat pull downs.
Rushing to do 3 or 4 different exercises for the back with 6 sets each and each set consisting of 15 reps is not really going to give you a massive back V shaped back.  I really do not know why we seem to think that if we do a lot of anything in life, it is the best way. There is only one shortest way between two points.  That point where you have come from and then the shortest way to where you want to go to. I have found that by making each workout one of quality, I get great result the shortest possible way. I only ever do one basic exercise per muscle per training. That means I only spend about 10 minutes of hard focused training for the muscle and I am finished.  It is easy to put in 10 minutes of really good training. I just think if you are able to do 3 or 4 different exercises for the same muscle you are not really working to your full capacity on any of the exercises. I find by the time I get to the 4th set of only one exercise, the muscle is so fatigued I have not got any energy left to do another type of exercise for that muscle.  For me that is doing intense focused training. That V shape has no option but to come.

How to Train and Build Killer Abs| Six-pack.
It has always been my dream to have a killer six pack. It has also been my biggest weakness to eat too much of the wrong things.  I had one person send me a statement on youtube that, as long as you do aerobics you can eat anything you want. I just really wish that was true. What that does is open up a mindset that it is OK to eat this because I am training. I know I have been doing it for most of my life and still do not have that elusive six pack.  You have to do some form of sit ups and you have to do them well - that will cause the muscle to contract and hold in the stomach. The fattest person in the world can do that, but you will not see the 6 pack as you do not really see my 6 pack. You have to lose all excess body fat to have a great 6 pack. It is hardly likely you will have  a six pack like some of the adverts you see because that means you have to strip the body of all fat and be what is know in bodybuilding terms as cut.  If you stay in that state for any extended period, without any fat, you will find you will get sick quite easily. This is  because your body does not have an reserves to call on. In effect it is not healthy to have too little fat. We all need some. Maybe just not quite as much as we currently have.  Eat right and train right and the abs will be there. I know as I am starting to get there with this renewed determination I have.

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.