Sunday, December 20, 2009

New Blog

Please Note:
I will NOT be updating this blog anymore. From now on all my blog posts and updates will be posted at:

Thursday, December 17, 2009

Lee Hayward got a make over...

Well, I didn't get a make over myself...
But the Total Fitness Bodybuilding website did... has been online since January 1999 and during that time we've changed A LOT. From the simple cheesy HTML pages of the 1990's, to the not so cheesy HTML pages of the 2000's, and now we're moving right along into the 2010's with a sexy and user friendly interactive Web 2.0 WordPress Blog.

I'm still going to keep this blogger online as a resource because there is almost 2 years worth of valuable content posted here.

But from now on the main homepage is going to be my blog. And this only makes sense, as it is the easiest way for you to see what new things are happening with the Total Fitness Bodybuilding community.

All the articles, Q and A, pictures, etc. from the old site are still available for you to refer to. But I'm going to be updating and posting a lot of those articles to the new blog site because its much easier for you to find exactly what training and nutrition topics you are looking for.

So please check it out right now at:

And leave me a comment letting me know what you think about the new site.

all the best,
Lee Hayward
(Your Muscle Building Coach!)

Tuesday, December 15, 2009

2 Weeks Into My Pre-Contest Diet

Well, I'm 2 weeks into my pre-contest diet for the 2010 Atlantic Canadian Bodybuilding Championships on April 17th. So far so good, I took some progress pics in the can after my workout the other day and posted them below...

(gotta love the toilet in the background, adds character :)

I'll be keeping track of my progress and posting what I'm doing with regards to my diet, training, cardio, etc.

Right now all I'm doing is cleaning up my eating and doing daily cardio. Nothing too drastic. For example, if something comes from a drive through window, or gets brought to the door by a delivery guy, then chances are I shouldn't be eating it LOL.

For my cardio I'm doing at least 30 minutes per day. I'll use my elliptical and stepper at home if the weather isn't good outside. If it is a nice day I'll go for a walk with my dog Sasha. And if I have to shovel snow out of the driveway I'll count that as cardio as well :-)

For my weight training I'm doing a modified DoggCrapp workout routine.

For my workout today I did:
- Hammer Strength Incline Bench Press
- Seated Shoulder Press Lockouts In Power Rack
- Decline Bench EZ Bar Tricep Extensions
- Weighted Pull Ups (parallel grip)
- Reverse Grip Bent Over Barbell Row

I basically did as many warm up sets as needed to get up to 2 heavy sets of 10 reps for each exercise.

Monday, December 14, 2009

What's The Best Bench Press Grip For Building The Chest?

It's Monday again and if you venture into the gym today no doubt you'll see countless guys lined up for their big bench press workout.

We're creatures of habit...
- For most guys Monday is always "Day 1".
- First day in the routine is always a "Chest Workout".
- First exercise for chest is always the "Bench Press".

I don't know why this came to be, but it just is...

For me personally I'd rather train any other bodypart besides chest on a Monday for the simple fact that all the benches are going to have guys lined up waiting to use them, and I hate waiting for equipment.

But if your workout today does happen to be a chest workout with the bench press as your main exercise, then I have a good training tip that you can use...

"What Is The Best Bench Press Grip For Building The Chest?"

Some lifters prefer a wide grip because it reduces the range of motion and generally makes it easier to lift more weight. However, the drawback to a wide grip is that it places more stress on your shoulders and increases your risk of a shoulder / rotator cuff injury.

The best grip for chest training is a medium width grip, with your elbows kept close to the sides of your body. This will place the most workload on your pecs, while minimizing the stress on your shoulder joints.

To prevent injury you should avoid wide grip benching with your upper arms pointed out at 90 degree angles from your body like T shape. Instead move your grip in a bit and keep your upper arms at a 45 degree angle to your torso. And bring the bar down low on your chest, while at the same try to expand your chest up to meet the bar.

To give you an idea of how to do this I recommend gripping the bar with your pinky fingers on the ring markers of the barbell. If you are taller then 6 foot then you may want to move your grip out so that your ring finger or middle finger is on the rings of the bar.

I would never recommend gripping the bar any wider then this, unless you are a powerlifter training with a bench press shirt, and that's a topic for another article entirely.

I especially recommend this medium width bench press grip for guys using my "Blast Your Bench" bench press specialization program at:

One of the fastest ways to increase your bench press strength is to improve your lifting technique. Now granted anytime you change your lifting technique, there is usually a bit of a learning curve and it takes a little getting used to. But once you get the hang of it, you'll notice the difference in strength and muscle fiber stimulation immediately.

Give this technique a try in your next bench press workout and then leave me a comment below to let me know how it works for you. Chances are you'll feel more of a "burn" in your pecs and less of a strain on your shoulders. And when you do you'll know that you just uncovered a hidden secret to helping you build a stronger, thicker, and more muscular chest!

Thursday, December 10, 2009

Live Total Fitness Bodybuilding Talk Show Tonight!

Tonight, Thursday December 10th, the live Total Fitness Bodybuilding Talk Show airs at:

So if you have any questions about your workouts, building muscle, fatloss, nutrition, or any bodybuilding topic that you would like to know more about then nows your chance to get your questions answered by me personally.

Just tune in live tonight 9:00 pm EST at:

Monday, December 7, 2009

The Perfect Fitness Christmas Gift...

Looking for the perfect gift for the Fitness Enthusiast on your list...
How about getting them a set of Heavy Duty hand grippers?

From now until December 11, 2009 you can order the Heavy Grips Hand Grippers at this Special Low Price & get them in time for Christmas!

Click Here To Order Your Set Now:

Sunday, December 6, 2009

Video of my heaviest dumbbell curl ever!

I just posted up a cool workout video that my buddy Super Dave Ruel and I shot last week while we were video taping the "Blast Your Biceps" workout DVD's

I worked up to doing a personal best set of hammer curls with the 80's and big Dave banged out reps with the 95's!

You should check out my new "Blast Your Biceps" page. Right on the site I share 3 of my all time best bicep blasting training tips that I personally used to help take my arm development to the next level...

Friday, December 4, 2009

Bodybuilding Talk Show Replay Posted

I had my friend Vince DelMonte on the Total Fitness Bodybuilding Talk Show last night. Vince shared some killer muscle building and extreme fat burning tips and tricks that you can check out at:

I even picked up some unique tricks myself that can help speed fat loss, increase lean muscle growth, while improving your overall health and longevity at the same time!

This is some awesome stuff, not the same old boring beginner fluff that we've all heard over and over again. I'm actually pretty excited to start implementing some of this stuff myself.

You can download the replay of our live Total Fitness Bodybuilding Talk show at the link below:


If you would like to give Vince's metabolic resistance training workouts a try for yourself, then you should grab a copy of his No-Nonsense DVD Series. Vince has a special promotional offer going on until midnight tonight where you can get over $660
worth of extra bonuses when you get his 9 Disc DVD set!

But this is the last day to take advantage of promo. So if you are a bit unsure and still sitting on the fence, I'd suggest you at least give it a try for yourself.

It's a good investment that can help take your physique, health, and fitness to the next level. And if for any reason you don't like the program, then you can return it and get a 100% refund, no questions asked.

Heck, you can even keep the $660 worth of extra bonuses just as a thanks for giving the program a try. Either way... you win...

All you have to do is click on the link below for more info:

Thursday, December 3, 2009

We're Going LIVE Shortly...

The Total Fitness Bodybuilding Talk Show will be going live shortly...

At 9:00 pm EST time tonight I'm going to be joined by Vince DelMonte - The author of the "No Nonsense Muscle Building System".

I'm really pumped about having Vince as a special guest coach on our show tonight. He has experimenting with some crazy new muscle building and fat loss tricks that have helped him get into his all time best shape ever!

I'm going to get him to cover some of these techniques during our show, but if you want to get the full scoop on his training and nutrition program then I'd recommend you check out his complete DVD training system at:

In addition to that Vince and I will be taking your questions live on the show. So if you have anything that you would like to ask, now's your chance. Just submit your questions in the form right on the page below:

Again, show time starts at 9:00 pm EST

I'll talk to you then!

Get A FREE Copy Of "Blast Your Bench"

I've just put the finishing touches on the brand new 10th Year Anniversary Edition of my "Blast Your Bench" program.

No doubt if you have followed along with my stuff you've heard about this awesome bench press specialization program that can literally help you pack on 50+ pounds on your bench in just a few weeks.

Well, tonight on our live Total Fitness Bodybuilding Talk Show I'm going to tell you how you can get a copy of this program for FREE!

This 10th Year Anniversary Edition isn't even available online yet. But I'm going to show you how you can get an early bird freebie copy for before anyone else!

So be sure to tune in 9:00 pm EST at:

In addition to that I'm having my good friend and fellow online fitness trainer Vince DelMonte joining me on the show.

This is going to be a really cool show because I was chatting with Vince earlier today and he shared some crazy fat loss strategies that he used to get in his most ripped shape ever.

There's one fat shredding technique in particular that just blew my mind when I heard about it. In fact most people would think you'd have to be absolutely insane to even try it, but Vince has found that you can literally lose a pound of bodyfat per day with this radical fat loss trick!

I'll be sure to get him to share that along with several other killer tricks that you can use to pack on lean muscle while blasting away stubborn bodyfat on the show tonight at:

Of course you'll also be able to get your questions answered live on the show as well. But we are doing things a little differently tonight because we are anticipating a large number of viewers.

So instead of asking your questions through the live chat, I would appreciate it if you submitted your questions in advance. I have an e-mail form that you can use to send in your questions right on

All you have to do is submit your questions right in the form and they will be answered on a first come, first answered basis.

You don't want to miss out on this one.


You may recall yesterday I mentioned about Vince's "Mega Fitness Program Package" where he is giving away all his best muscle building and six pack abs programs when you grab a copy of his killer 9 Disc DVD Series.

Well they are almost gone, in fact this offer is over on Friday Dec. 4th so if you'd like to get your copy just in time for Christmas you should head on over to:

Wednesday, December 2, 2009

What's your fitness goal for 2010 ?

It's amazing how fast time flies... Here we are almost at the end of 2009.

At the end of each year I always like to do an evaluation of what I accomplished over the past year, and make plans for what I'd like to focus on achieving during the next year.

Now I'm not one of those people who believes that goal setting should be saved just for New Year Resolutions. But it's always good to do a year end review and see where you stack up.

So how do you feel you did with your fitness goals over the past year?

Did you build the lean muscular body that you truly desire, or did you fall short of achieving that goal?

I think if we are totally honest... 99% of us would admit that we did NOT truly reach our target fitness goals this past year. I'm not pointing fingers, I feel that I'm in this boat as well.

But you know what, it's never too late to re-set your focus and push forward with renewed drive and determination. And that's why I highly recommend you take a serious look at the "No Nonsense Muscle Building & Six Pack Abs DVD Series" that my friend Vince DelMonte has on his site:

Trust me I wouldn't recommend you check this out if I didn't honestly believe in what Vince has to offer. I've personally known Vince for years, in fact he was a personal coaching student of mine several years ago and I helped him get ready for his first fitness model competition.

But since then Vince has combined everything he learned and put together an incredible "mega fitness program package" that covers pretty much everything you need to know about packing on muscle, shredding excess bodyfat, and getting in your best physical shape ever!

I give credit where credit is due and I have to say I'm really impressed with what he has to offer for less then $200 bucks...

Just look at the killer muscle building / fat burning package he has put together for you...

First the "meat & potatoes" of the program is a 9 Disc DVD Set with Workout Manuals. That's an insane value! Most workout DVD's run about $40 each so just the DVD's alone is worth $360 bucks, not even counting the workout manuals.

In addition to that he adding in his complete "No-Nonsense Muscle Building Package" (which regularly sells for $127 online)... He's giving that away as FREE bonus with his DVD series!

Vince also has a complete "No-Nonsense Fat Loss Package" that he sells for $107 and he is giving that entire package away as a freebie bonus as well.
(I personally think he's nuts, but there's even more...)

He did a killer audio interview series with 17 of the worlds top bodybuilding and fitness trainers, valued at $97, and you guessed it... he's giving that away for free as well!

In addition to that he asked me if I'd be willing to contribute something of value to this killer combo, since I was one of his original training mentors. So I agreed and added a complete "Hardcore Muscle Building" program. This program shows how you can train past the point of muscular failure and really take your body into the growth zone, where you'll tap into some real mass building results... Again, it's yours for free when you grab a copy of Vince's DVD Series at:

You have to be very careful from whom you take advice from these days. There is a lot of BS out there in the fitness industry...

But lucky for you, Vince has been through all the painful years of trial and error, he has studied and learned from some of the top guns and has combined the best of the best into this kick ass "No Nonsense Muscle Building & Six Pack Abs DVD Series".

I wish I had something like this available when I started working out. I would have gotten in top shape a lot sooner, rather then spinning my wheels and fumbling around with BS training programs.

So if one of your goals for 2010 is to get in your all time best shape ever, I would recommend that you at least give this No-Nonsense training system a try.

Trust me you are not going to find a better value deal anywhere. You are getting a combo of the best training advice from over 20 of the top muscle building and fitness experts all combined into one killer program.

There were only 500 DVD sets produced and Vince has just told me this morning that over half of them are sold out already. Many people are buying them as Christmas gifts so they are literally flying off the shelf. So if you want a copy you should act now while you still can!

Just go to the link below for more info...

Tuesday, December 1, 2009

This is my strategy for getting ripped...

Check out the video below to check out my plans for getting in my all time most ripped contest shape ever!

I also have a couple extra special cool things at the end of the video that will help you with your muscle building and fitness goals as well. So take a minute and check it out now:

You can check it out for yourself at:

I'm jealous of this guy...

I'm super motivated right now to kick my workouts up to the next level and get in killer shape!

It's been 18 months since I last competed in bodybuilding and that's a long time away from the stage for me, so I'm getting that competitive drive once again.

There have been several things happening recently that have really inspired me to take things up a notch and get in my all time best shape...

But the straw that broke the camel's back was when my good friend and fellow online fitness trainer Vince DelMonte sent me some "Birthday Pictures" of himself down in the Dominican Republic.

These aren't your normal B-day pics because Vince is ripped to the friggen bone!

I hung out with Vince earlier this year down in Vegas and we partied it up, shot some cool workout videos, etc. But he was no where near the shape he is in right now. And quite honestly I'm down right jealous of the guy... I mean what's cooler then going on a beach vacation with ripped six-pack abs...?!

You can click here to see some more of his pics online.

Anyway, seeing Vince in killer shape has put some positive pressure on me to to go kick myself in the butt and get in my all time best contest shape!

That's why I've committed to competing in the 2010 Atlantic Canadian Bodybuilding Championships on April 17 in Moncton NB. I'll be blogging my progress, with pics, etc. along the way so that's something you can keep an eye out for in the future.

But for now I wanted to share a hardcore bodybuilding workout program that you can get right now for FREE at:

You see Vince is launching a huge combo package of all his best training programs on a 9 disc DVD set. And to help kick thing off and celebrate his 30th birthday he asked me if I'd help him out by giving away a "Hardcore Muscle Building" program as an extra bonus to go along with his DVD's.

Well since Vince is a good friend and I really believe in what he has to offer, I agreed and I put together a complete 40-page training e-Book that covers some of my all time favorite workout techniques for pushing yourself beyond muscular failure and into the serious growth zone.

You can get more info about this as well as pick up your very own set of Vince's Training DVD's and get a FREE copy of my "Hardcore Muscle Building" program online right now at:


This special offer is only good until Friday Dec. 4 Vince only has 500 DVD's so you have to act fast if you want to take advantage of this awesome program.