Monday, August 31, 2009

Nathan Gained 50 Pounds On His One Rep Max Bench...

This is an e-mail I got the other day from one of my Blast Your Bench program followers. He followed the program to the letter and added an extra 50 pounds to his one rep max bench press!

Hey Lee!

My name is Nathan Simmons, I am 20 years old, and I am currently deployed in Iraq. I want to thank you for this incredible workout! The gym up here is not really that stacked so my lifts are limited, but my gains are climbing. I gained 50 lbs on my bench. When I first started the program my max was 235. Now after I completed the 3 week bench press phase, my new max is 285. I am very happy with my results. I look forward to gaining more and more through your "coaching."

When I was following the program a lot of people were telling me that I wouldn't be able to. That the program was a scam, and that you weren't who you were. But they can't really say anything now, due to my tremendous results with the program. I just wanted to show that your program works and is not fake at all.

Nathan Simmons

If you'd like to make fast strength and muscle gains like Nathan did then download your own copy of the Blast Your Bench program at:

Friday, August 28, 2009

Steve-O Vs. Lee...

Almost every time I post up a training video someone makes a comment saying:

"...that guy looks like Steve-O..."

Heck, even with the most recent video I posted all the comments were about how I look like Steve-O.

So I went out and did some research on this. Yes folks it's official... Steve-O and I are brothers from different mothers. I'm the jacked-up jackass and here are the pics to prove it :-)

I owe you an appology...

I owe you an apology...
God only knows how many weeks I've had listed on my website that our Total Fitness Bodybuilding Talk Shows start at 8:30 PM Eastern Time. And you know what, I've been frigging up the time zones. I've actually been starting the show at 9:00 pm eastern time...
(Blame it on the stupid half hour time zone here in Newfoundland)...

I always wondered why everyone was showing up so early, now I know, you weren't early I was late LOL

Even through we've been having good audience turn outs, I can only wonder how many people signed in at 8:30 pm EST then got pissed off waiting for me to show up and left. So if this has happened to you I sincerely apologize, it was a stupid error on my part that I should have picked up on long before now.

Now with that being said, I think I'll keep the show going as we have been at 9:00 pm EST. I think most people prefer the later time (at least in North America anyway). But I'm open to your suggestions.

Please leave me a comment to this blog post and let me know what times you would prefer to have the show.

You can watch the replay of our August 27 show at:

Thursday, August 27, 2009

Live Total Fitness Bodybuilding Talk Show Tonight!

Tonight August 27 at 8:30 pm EST we're having our live Bodybuilding & Fitness video talk show at:

If you can make it tonight I'd love to have you participate in tonights talk show. You can ask any questions you may have regarding your workouts, building muscle, losing fat, nutrition, supplements, etc.

I'm looking forward to chatting with you later tonight!

Wednesday, August 26, 2009

Super Strong Kid - you gotta check this out!

I seen this video today and was just blown away.
This 4 year old kid can do some amazing bodyweight
exercises and strength moves that most of us
could only dream of being able to do.

Not only is he super strong, but at the end of
the video it shows him hitting a few poses and
he even has ripped rock hard six pack abs!

You gotta check this out...

Tuesday, August 25, 2009

Do Barbell Squats Hurt Your Neck & Traps?

"Do Barbell Squats Hurt Your Neck & Traps?"

A common complaint that I hear quite often from
a lot of new lifters who are starting to include
barbell squats into their workouts is:

"The bar digs into my shoulders & hurts my neck
what can I do to make squats more comfortable?"

In fact someone made a post about this on the
Total Fitness Bodybuilding Messageboard recently.

Now a lot of people and most so called "experts"
will tell you to wrap a towel or pad around the
bar to try and cushion the pain and make it more
comfortable to squat.

However, I actually disagree with this because
it throws off your exercise form, especially
once you start working up to heavy weights.

Not only that, but the risk of having the pad
roll and the bar slide down your back during
the exercise is quite high.

Instead of trying to cushion the pain with pads
and using a "band aid" type of approach, I say
tackle the problem head on and toughen up your
traps so that the bar doesn't dig in and cause
pain to begin with.

One of the best exercises for strengthening your
traps is the "Hise Shrug". This is an old time
exercise that works awesome for building up your
entire upper back and toughening up your traps.

I just posted a quick video clip below that
shows how to do the Hise Shrug.

Friday, August 21, 2009

Bodybuilding Video Talk Show Replay Posted...

Here is a pic of yours truly, being a goof, and hitting a pose before the show. You can go check out the replay online at:

Thursday, August 20, 2009

Back Workout Exercises - Part 2

This is the second part of the back workout that myself and my girlfriend Trish did on Aug. 18, 2009. The workout is split over 2 videos. This video here is the second part of the back workout. The first part is in the previous blog post.

If you would like to get more workouts like this, then check out the Total Fitness Bodybuilding DVD at:

In this 2 disc DVD set you'll get over 3 hours of weight training instruction showing you complete workouts for each and every bodypart.

Wednesday, August 19, 2009

Back Workout Exercises - Part 1

This is a back workout that myself and my girlfriend Trish did on Aug. 18, 2009. The workout is split over 2 videos. This video here is the first part of the back workout. The second part of the workout will be in a later video.

If you would like to get more workouts like this, then check out the Total Fitness Bodybuilding DVD at:

In this 2 disc DVD set you'll get over 3 hours of weight training instruction showing you complete workouts for each and every bodypart.

Monday, August 17, 2009

*Quick (Strange) Tip* To Raise TESTOSTERONE By 65%!

Ok, this study shocked me when I first saw it!

I mean, who would have thought that THIS one factor could
have such an AMAZING impact on your ability to naturally

In fact, SOME of you may actually be SEVERELY limiting your
ability to build muscle and burn off ugly fat if you're
"challenged" in this area.


Let me explain...


Scientific research has found a DRAMATIC link between your
body's natural testosterone production and, get this...


And we're NOT talking "small numbers" here!

Researchers found that through direct exposure to sunlight
for a specific period of time, your body increases
production of "T-Precursers" by as much as 65%!

Remember, you DON'T want to DIRECTLY increase "T" through
artificial means (like steroids).

That could be VERY dangerous!


Here's how to do it SAFELY...


The absolute BEST way to jack up your hormones is to do it
NATURALLY, by increasing both the DEMAND within your body
and the "support" and raw nutrients you give it.

On the "demand" need to TRAIN!

That's what Jeff Anderson's, Optimum Anabolics, program was
designed for because it SPECIFICALLY focuses on a unique
"natural triggering" process to increase your body's own
hormone production.

You can get more information at: <= Click To See "Optimum Anabolics"


As for the "support" side...


By increasing "precursers", you provide your endocrine system
with the raw materials it needs to NATURALLY increase

...WITHOUT the harmful side effects!

So how much sunlight do you need?

Scientists discovered that 50-60 minutes exposure of EARLY
MORNING sunlight worked best at increasing these powerful

Unfortunately, MOST guys DON'T actually get this much


You could be SABOTAGING "T" production if...


=> If you work in an INDOOR OFFICE, your exposure is only
20% of what you need!

=> If you live in an area that's often OVERCAST, you may
only be getting 10% of what you need!

This may also explain the higher incidence of DEPRESSION
in areas of the world that don't get a lot of sunlight.

The solution?


It's simple...but it helps (a LOT!)


Do things like:


=> Walk or bike to work if you live close enough and weather permits

=> Eat your breakfast and lunch outside

=> Go for an early morning jog

=> Do bodyweight exercises at a local park

=> Ask your boss for that corner office! (Tell them it's for your
testosterone levels...he/she will understand! ;-)


If you've read this far, then it's OBVIOUS that you're
interested in raising your body's own natural hormone
production, right?

You can tell by the shameless plug in this article that I
HIGHLY recommend Jeff Anderson's "Optimum Anabolics" program.

The reason WHY is because unlike other programs, OA was designed
for the SOLE PURPOSE of building muscle and burning fat by safely
and naturally jacking up your body's production of "T" and gr0wth
hormone (GH).

You can learn more about exactly HOW it works at: <= Click To See "Optimum Anabolics"

Friday, August 14, 2009

Total Fitness Bodybuilding Video Talk Show!

The replay of the August 13th Total Fitness Bodybuilding Video Talk Show has been posted. If you never had a chance to check out the live show last night, then you can watch it now at:

Want a 300% gain in STRENGTH? Do this...

Would you like to increase your strength gains by as much as 300%? (heck yeah!)

Well, you should know by now that if your goal is
to build muscle and blast away stubborn bodyfat
it's absolutely critical to maximize your natural
production of GROWTH HORMONE (GH) in your body.

Released from your pituitary gland, growth
hormone production peaks around puberty...

...but then slowly FADES AWAY as we age.

This is one of the reasons we get all "saggy"
as we get older. (Sucks, eh?)

You've probably seen some of the "Hollywood
Insider" stories about all the rich movie
stars hitting their doctor up for injectable
GH to "stay young".


But they're about to learn a SAD, SAD FACT...


While artificial GH supplementation DOES increase
lean muscle, melt away the fat, and make you look
and feel "younger"...

Joint and muscle pain can eventually occur from
artificial stimulation and once you stop taking
it, all benefits go bye-bye.

However, if done correctly, research has shown
that NATURALLY stimulating growth hormone can
pay off with big dividends in a short period
of time.

In fact, one university study from Denmark
found that a 9-week program designed to
naturally stimulate GH release resulted


...strength gains 300% over normal!


Adding to that, men following the program
increased arm strength by a whopping 37%
compared with only 9% by the "control group"
who only followed a "non-GH-stimulation" program.

And remember, these GH increases were activated
NOT by injected hormone...

...but by completely NATURAL means!

Now you can see why everyone is flocking
to my friend, Jeff Anderson's program
"Optimum Anabolics" at:

Jeff has uncovered a series of studies
(dating back to 1975!) that reveal how
to SAFELY increase anabolic hormone
activity within your body using his

..."natural hormone triggering"!


Here's just ONE of the methods from his book...


Jeff uncovered a research project from
Loughborough University that put a group
of athletes through a short series of
30-second sprints after their workouts.

What they discovered was that growth hormone
LEVELS approximately 30 minutes after


Can you imagine the changes you'd see in
just a short time from this kind of FLOOD
of powerful GH?

So at the end of your workout, do three
to six 30-second sprints on your gym's
track or on the road to finish off
the day and set yourself up for peak
GH output.

Jeff's incorporated this into the
Optimum Anabolics program as a compliment
to his unique WEIGHT TRAINING system at:

You see, Optimum Anabolics uses a unique 7
cycle weight training program in which you
manipulate what he calls...


...the "8 Anabolic Factors"!


Through his targeted approach, you'll literally
PROGRAM your body (like a computer!) to NATURALLY
jack up your body's muscle-building hormones.


You'll BLAST away ugly FAT...

You'll have "ANIMAL INTENSITY" in the gym...

You'll be a "walking anabolic hormone factory"!

Go get all the details at the Optimum Anabolics
website at...

Go there now because today is the LAST DAY
of his big release, ok?

Once you see the "before & after" photos of
guys just like YOU who have benefited from
this revolutionary discovery, you're going to
want to start training TOMORROW with these

I promise! ;-)


If you are looking for a way to kick your
muscle gains to the next level then I'd
highly recommend that you give
"Optimum Anaboics" a shot.

This killer natural muscle building system
has been helping average guys (and gals) pack
on pounds of lean ripped muscular bodyweight
since 2002, this is not some fly by night

And now with the newest updated 2009 edition
you can't go wrong. Just click on the link
below to check it out for yourself...

Wednesday, August 12, 2009

Sex, Testosterone, and Muscle...

"Does sex actually LOWER testosterone... and your ability to
build muscle?"

We all know that raising your "T" levels can DRAMATICALLY
increase your libido as well as pack on layers of thick new
muscle, right?

So is your "love life" holding you back from some KILLER gains
in the gym?

I mean, what about the "old school" BOXING rule of not having
sex the night before your fight?

Was it because it took the "lion" out of the fighter?
Made him WEAKER?

Actually, this was a question that bodybuilding expert and
"hormone enthusiast", Jeff Anderson took head on.

And he's the PERFECT guy for the job!

After all, Jeff's best selling program "Optimum Anabolics" IS
focused primarily on naturally increasing your body's levels of
Growth Hormone and testosterone (by as much as 1,000%!)


But it wasn't EASY finding an answer!


After tracking down several endocrinologists and urologists,
all of them just shrugged their shoulders and told Jeff they
"didn't know the answer".


You'd think guys who are supposed to be experts in healing E.D.
and low "T" levels would have at least a CLUE about this, right?

So Jeff dug deeper...

He called up a friend of his who is a a world-renowned
researcher in hormone replacement therapy and after a long
discussion, they came up with the DEFINITIVE answer...

YES! sex CAN reduce your "T" levels AND your muscle gains!

I'll explain WHY in a second, but...


Here's what's MOST important...


I'm ALSO going to give you a SECRET to not giving up
your love life in order to have MORE MUSCLE!

Ok, follow along...

Testosterone is a VERY important hormone for gaining muscle.

You knew that, right?

Well in order for your body to optimize output, you MUST
have enough of the mineral ZINC in your body.

Zinc is an essential nutrient for your internal "T-Factory"
and your body uses it up very rapidly but doesn't store
very much in reserve.

Therefore, zinc must be replenished DAILY, but...

...our diets these days are naturally DEVOID of zinc due
to our poor choices AND the degradation of our food supply
from poor farming methods (don't get me started!).


But here's the kicker...


We men also lose zinc during SEX!

We lose up to 1mg of zinc for each "happy ending" we have...
and even MORE while sweating (so sweaty sex is basically a "zinc SLAYER"! ;-)

Ok, so if you've been following along...

Sweaty Sex = Zinc Deficiency = Low Testosterone Levels = Less Muscle

Ok, now the solution (and NO... the answer is NOT to stop
having sweaty sex! ;-)

First, testosterone is a "supply and demand" hormone so you'd
damn well better be using a program that triggers natural
"T" release.

Actually, this is the entire basis of Jeff's "Optimum Anabolics"
program because he reveals a unique method for naturally
increasing testosterone and growth hormone through what he
calls "hormone triggering".


You can check out Jeff's best selling "Optimum Anabolics" at: <= Click To Become A "T-Machine"


Bottom line, you MUST be providing your body with the "need"
for more "T".

That's what Jeff's program was SPECIFICALLY designed to do
with his breakthrough "triggering" technique.

Fortunately, having more sex ALSO creates a "need" for more
"T" so it's just a matter of SUPPORTING your own natural
production and Jeff covers this in detail in his book.

(BTW...feel free to use this excuse with your partner if things
have been a bit "slow" lately - "Really honey! It's for
my health!)

Next, make sure you're supplementing with about 15-25mg each
day of zinc picolinate.

It's best to take it at night on an empty stomach, right
before you go to bed.

This will make sure you have adequate levels of the "raw
nutrient" to optimize natural test0ster0ne production...

...and of course, BUILD MORE MUSCLE!


As you can tell, I'm a fan of Jeff's Optimum Anabolics
program. ;-)

The before and after's on his website PROVE that NATURALLY
increasing "T" using his method WORKS...BIG TIME!

Go see for yourself at: <= Click To Become A "T-Machine"

Tuesday, August 11, 2009

Building muscle without protein...

I know what I said in the subject line sounds completely INSANE
(but I can PROVE it is true)!

What if all those articles you've read about
"how much protein you need" to build muscle
were 95% FALSE?

What if I told you that your body can actually
GREATLY increase its muscle-building and
fat-burning ( the SAME TIME!)
even in the ABSENCE of protein?

Would you believe me?

Well, it turns out that there's a "long lost"
24 year old research study that actually showed
that for *short cycles*, limiting the amount
of protein you consume can actually SKYROCKET
your body's natural "anabolic hormone"

(We're talking about your "natural juices"
like TEST0STER0NE and GR0WTH H0RM0NE that
are powerful muscle-activators and fat-melters.)

How much of an increase?

How does 1,000% over average levels sound?

(No...that's NOT a typo!

And get this... there were no side effects
and it was accomplished WITHOUT steroids,
or even supplements!

In fact, the secret lies in a hidden natural
"trigger" that's lying in your body RIGHT NOW,
just WAITING for you to "pull it" and safely
unleash a flood anabolic h0rm0nes that you
can literally FEEL coursing through your veins!

Got your attention now?


Here's how it works...

The process is called:
"Natural Hormone Triggering".

At precise stages of your weight training
program, you initiate a cycle of PROTEIN
DEPRIVATION where you consume only a minimal
amount of protein.

Now of course you would think that by not
taking in any protein, your body wouldn't
have the ability to actually grow any
muscle, right?


You see, through simultaneous manipulation
of 8 specific "Anabolic Factors", your muscles,
not finding the protein "building blocks" it
needs to build new tissue, will send a call
to your pituitary gland.

As a result, testosterone, IGF-1, and growth
hormone production will skyrocket...
Shooting your muscle gains through the roof!

...while simultaneously blowtorching away bodyfat!

(I warned you this was going to
be controversial... didn't I?!)

But there's a problem here...

Unfortunately, you can't just "stop taking
protein" and expect your hormones to jump
throught the roof!

Instead, you must use a very specific cycle
inserted at a very specific point in your
program and only in a very specific combination
with the "8 Anabolic Factors"!

=> If your cycle is too long... it won't work!

=> If your cycle is too short... it won't work!

=> Too little protein... it won't work!

=> Too much protein... it won't work!

=> If you ignore ANY of the other 8 Anabolic
Factors... IT JUST WON'T WORK!

Want to learn how YOU can take advantage of
this intense training method?

Well my friend, Jeff Anderson, has actually
RE-RELEASED his groundbreaking manual (TODAY!)
that walks you through the entire process

His "Optimum Anabolics" program has been a
best seller since 2002 when it was first
released and it's even been used by some
PRO BODYBUILDERS as a "steroid-alternative"!

('s THAT powerful!)

Optimum Anabolics has now been revised in
this special "2nd Edition" and includes the
most cutting edge and up-to-date information
to take your gains to the next level.

Click The Link Below To See "Optimum Anabolics"

But you have to HURRY!

(I know you've heard this before, but...)

Jeff is celebrating this week's re-launch with
a special pricing deal AND bonus he said he's
cooked up, but only for THIS WEEK.

So DON'T sit on this one!

Here's the link one more time where you can
take advantage of this week's big release:


You can see all of the details AND
some incredible "before & after" pictures
of guys who have already followed the
Optimum Anabolics program at:

Sunday, August 9, 2009

Flex Magazine Review of Your First Bodybuilding Competition

This is a review that is in the September 2009 issue of Flex Magazine. It covers my new book and DVD "Your First Bodybuilding Competition" which is available at:

Wednesday, August 5, 2009

Do Low Carb Diets Work Best For Burning Fat?

This is a guest post from my good friend Jeff Anderson, the author of several fitness programs, including "Combat The Fat" program

In this article Jeff shares some killer tips about you can incorporate a low(er) carb diets that will allow you to get ripped without suffering or torturing yourself.

Do Low Carb Diets Work Best For Burning Fat?

By The Muscle Nerd, Jeff Anderson

Do "low carb" diets burn fat?

In a word?


A recent look at 87 long term studies have proven that when it comes to burning body fat, reducing your carb intake DOES work best.


"Low carb" diets can be VERY frustrating for most people and hard to stick to.

As an experiment last year, I went 10 full days with ZERO carbohydrates.

I mean, not even a blade of GRASS in my diet...straight protein...not a single carb or gram of fat in sight.

I went INSANE!

No, I don't mean that "figuratively"...I mean I LITERALLY went INSANE!

I went from near sobbing fits over my computer not working properly to hysterical laughter at the thought of even undertaking such an experiment.

You see, your brain NEEDS carbs just to function properly so doing without any at all was an extreme example of how your body does need to get some carbs to function.

So how can you burn fat using low carb diet plan WITHOUT worrying about whether you'll be fitted for a straight jacket?

Well here's what I tell my clients of my "Combat The Fat" program ( to allow them to easily burn fat and still enjoy carbohydrates...

...limit your intake of "dry" carbs and fill up on "wet" Carbs!

This is a little twist I've created that allows you to EASILY reduce the WRONG kind of carbs WITHOUT counting calories and NEVER going hungry.

You see, you need more carbs on training days to help your muscles recover from your exercise. Therefore, you can consume 2-4 servings of "Dry Carbs" on those days (like oatmeal, pasta, bread, etc.)

"Wet Carbs" include most vegetables and fruits and don't contain a lot of carbs so you can eat MUCH more of these each day.

Use them as "fillers" in your diet to keep from getting hungry and helping you avoid the real culprits...those "dry carbs".

I know this is a very different way of looking at the food you eat and doesn't really follow the normal "low carb" pattern.

But it's a glimpse of the way that I'VE structured the RIGHT way to use "low carb" to lose weight and forms one of the foundations of my daily eating guidelines within Combat The Fat Program.


5 Military Fat Burning Tips Guaranteed To Banish Ugly Belly Fat Once And For All... And Get You In The Best Shape Of Your Life!

If You Ignore ANY Of These 5 Weight Loss Rules,
You'll Stay Fat And Frustrated Forever!

Click Here For More Info...

Monday, August 3, 2009

How To Instantly Increase Your Bench Press

This is a guest post from my good friend Jeff Anderson, the author of the brand new "Hard Gainer Project X" program at:

In this article Jeff shares some killer tips that you can use right away to help increase your bench press your very next workout!

4 Mental Tricks To Increase Your Bench Press By 20%!

By The Muscle Nerd, Jeff Anderson

Been stuck at 185 on your bench press for what seems like DECADES and looking to FINALLY crack 200?

Well, no promises...

...but these 4 powerful little mental "tricks" COULD help you add an IMMEDIATE 20% more to your bench press and break a new personal record!

BENCH PRESS POWER TIP #1: Focus on your BODY...not the BAR!

When you're benching, try to actually push your BODY away from the bar...NOT the bar away from your body.

This trick works for the same reason when doing pullups, you focus on pulling your elbows down.

Your brain sees the bar as an inanimate object OUTSIDE of your control and it understands that the bar may "win".

But your brain sees your BODY as an "ally" and "WITHIN your control"...

...and is much more CONFIDENT in your strength when focusing on moving your BODY.

BENCH PRESS POWER TIP #2: "Pull" The Bar Apart!

As you're lifting the bar, try "pulling" it apart as if your hands were moving away from each other.

Your hands don't actually just want to grip hard and imagine "stretching" the bar longer.

This calls into play more "stabilizer muscles" to give you extra power in your upward movement.

BENCH PRESS POWER TIP #3: Visualize The Bar Going UP!

Do you know this "spotter" trick?

Whenever you're spotting someone on the bench press and they've hit a sticking point, most of the time all you have to do is place 2 FINGERS under the bar and it MAGICALLY seems to raise again. DON'T have the world's strongest fingers!

It's simply a total mental "mind f'er" where the lifter "thinks" he's getting help with the rep...but is actually doing it all on his own.

You can do this by yourself (or with a partner) just by VISUALIZING the bar constantly moving upwards.

When you reach that sticking point, play a mental movie in your mind and vividly SEE the bar raising.

Your body will "believe" what you see and respond by making your "movie" a REALITY!

BENCH PRESS POWER TIP #4: Look To Your Dominant Hand!

Another "sticking point" destroyer...

Once you reach the point where the bar stops its ascent and you think you've been defeated, look (WITHOUT turning your head) toward your dominant hand (the one you write with).

This is yet another mental "trigger" for your brain to associate strength and power with what it perceives as your strongest assetts in your "bench press battle".

Well, there you go!

Bring your brain to your next chest workout and load up a few extra plates because you're guaranteed t leave your wimpy old record in the dust once you try these easy tips!


About The Author:

Jeff Anderson is a former U.S. Military Fitness Trainer and the author of "Hardgainer Project X". Check out Jeff's website now to get some killer skinny guy hardgainer muscle building tips...

Hardgainer Lesson #1: Your Body's Most Anabolic Hormone... and how to trigger an EXPLOSIVE SURGE of new growth!

Hardgainer Lesson #2: The Hardcore Training Technique That Targets 337% More Muscle Fibers!

Hargainer Lesson #3: The $.08 "Miracle Supplement" That Literally DOUBLES Muscle-Protein Uptake For Crazy New Mass Gains!

To get these and other great muscle building tips visit: