Thursday, January 29, 2009

Live Bodybuilding Talk Show Jan. 29, 2009

Tonight Jan. 29 we are having a live bodybuilding talk show at:

The live steaming video service that I'm using has been a bit unstable and sometimes locks up. The problem is on their end and hopefully they will have it fixed soon.

But in the mean time as a back up I'm going to be airing the show via a teleconference line as well. So if you can't login and watch the video stream, you can call into the number below and listen to the show live.

Bridge # 277155

I'll be posting up the replay of tonight's show for 24 hours after it airs and then it will be added to the members area archives.

If you would like to become a member of the Total Fitness Bodybuilding Inner Circle Coaching Program and get unlimited access to all the replays of past shows, plus one-on-one personal coaching then you can register at:

Wednesday, January 21, 2009

How Strict Should Your Exercise Form Be?

When it comes to weight training there are generally 2 schools of thought when it comes to exercise form.

First you have the typical personal trainer "fitness experts" who say you should perform all lifts with light to moderate weights and use very slow and controlled movements.

Then you have the power and strength athletes who like to use more explosive movements, looser training form, and lift heavier weights.

Which one is right and which one should you use in your training?

Click on the link below to find out the answer...

Monday, January 19, 2009

Home Workout Routines - Exercises You Can Do At Home

I'm often asked how can you get a good muscle building workout at home?

Well in this video clip I'm going to show you some of the basic exercise stuff that I have in my basement and some good basic home workouts that you can do in place of, or in addition to, your regular gym workouts.

Wednesday, January 14, 2009

Total Fitness Bodybuilding Talk Show Problems

Total Fitness Bodybuilding Talk Show Problems...

Last Thursday during our bodybuilding talk show several viewers had problems logging in. So if you had any problems please post a comment here on the blog or e-mail me and let me know. If there continues to be problems then I'm going to switch to another video service.

The service that I've been using, hasn't been very reliable lately. I've already signed up with another live streaming video site and have a back up page ready to go. So depending on how things go this Thursday I may switch during the show.

Squat Exercise Assistant Workout

This is a max effort squat assistant exercise workout that I did on January 5, 2009.

I started with the arch back good morning and worked up to doing 3 sets of 3 reps with 315 lbs.

Then I moved on to hyper extensions for 3 sets of 10 with a 45 lb. plate.

After that I did 3 sets of glute kick backs with 205 lb. weight stack for 3 sets of 10 reps.

Then I finished up with some ab work with the pull down ab crunch for 5 sets of 10 reps with 75 lbs. super setted with leg raises for 15 reps.

Monday, January 12, 2009

FREE Muscle Building Teleseminar

I have a special treat for you...

This Monday night (Jan. 12) at 10:00 pm EST I'm doing a FREE live Muscle Building teleseminar where I'm going to spill the beans and give away some killer tricks that you can use to bulk up and pack on lean muscular bodyweight FAST.

To find out how you can sign up and attend this teleseminar just go to:

Friday, January 9, 2009

Replay of live show posted

I posted up the replay of our Jan. 8 live bodybuilding talk show. I know there was a bit of a connection problem with ustream freezing up, etc. so if you didn't get to watch the show you can check it out at:

Thursday, January 8, 2009

Live Bodybuilding Talk Show Tonight

Tonight Thursday January 8 at 8:30 pm EST we're going to have our first live video talk show of 2009. This show will focus on planning out your bodybuilding and fitness goals for the coming year. So be sure to check it out at:

Powerlifting Bench Press Workout Routine

Dynamic Effort Bench Workout.

This is a video clip of a workout I did on January 3, 2009. It's a typical West Side Barbell powerlifting style workout that consists of dynamic effort benches with approx. 50% of 1 rep max for 8 sets of 3 reps. Rolling dumbbell extensions for 4 sets of 8 reps. Side lateral raises and bent over lateral raises for 3 sets of 10 reps each. Afterwards I finished up with some stretching for the muscles I just worked.

Saturday, January 3, 2009

Powerlifting Squat Workout Routine

For the new year my fitness goals are to focus on building up my strength and size over the next few months with a powerlifting style workout program and some heavy eating and then in the summer diet down and get ready to compete in the HWC bodybuilding competition this November.

Below is a squat workout that I did on January 2, 2009.

It's a West Side Barbell style workout that consists of box squats which should be done with approx. 50% of 1 rep max for 10 sets of 2 reps. But my percents are off as I'm just going through the motions right now with the workouts to get back into the groove. I haven't trained in this fashion in well over a year.

After the box squats I did pull throughs with low pulley cable 3 sets of 10 reps. 1 legged squats or bench lunges for 4 sets of 10 reps. 1 arm dumbbell row for 4 sets of 6 reps. And barbell shrugs for 3 sets of 15 reps. Afterwards I finished up with some stretching for the muscles I just worked.

You'll notice that with a powerlifting style workout you don't train the bodyparts per say, but rather train the exercise. So in this case of this squat workout I did the box squats, then a bunch of assistant exercises to work the hamstrings, glutes, lower back, spinal erectors, traps, etc. Basically the whole posterior chain, which are the key muscles used in squatting and deadlifting.

Happy New Year!

Happy New Year!