Pre-Workout Warm Up Exercise Routine

One of the most neglected aspects of weight training and one of my biggest pet peeves is NOT performing a proper warm up. How often have you seen a novice lifter walk into the gym right off the street, and then go straight into a set of bench presses or bicep curls?

(Note: I hope you aren't that guy, and if you are then you really need to watch this video below :-)

This exact scenario happened not too long ago at the gym when
I was in the middle of my workout and it was down right sad...

This skinny young guy walked in by himself, I'd say he was in
his early 20's. He went over to the bench press, tossed his
jacket on the rack next to him and then put 185 on the bar.

He plopped his butt down on the bench, un-racked the bar, and
it dropped like a rock and literally stapled him to the bench!
All he could do was yell out "Help!"

I was amazed that someone could be so stupid...

First to attempt a 1 rep max with no warm up,
and second to do it with out having a spotter.

Anyway, I walked over deadlifted the bar off his chest,
racked it for him, and just shook my head in disbelief.
I didn't need to say a word, he was already embarrassed
enough as it was.

While he maybe lucky and get away with this kind of careless
training for a little while, he is eventually going to get
seriously hurt, it's just a matter of time.

The stronger you get, the more intensity you can generate
with your training, and the more important doing a proper
warm up becomes.

That's why I just posted up a YouTube video showing my personal warm up exercise ritual that I like to perform before each and every workout I do in the gym. It only takes about 10 minutes, and trust me it's time well invested.

The key here is to simply get the blood flowing, elevate your core temperature, warm up your tendons, joints, and ligaments and prepare your body both mentally and physically for the workout that's to follow.

Check out the video clip below to see my personal "Pre-Workout Warm Up Ritual"...

500+ pound bench press!

I just got this e-mail the other day and I had to share it with you!

It's from William Blackstone who bought the "Blast Your Bench" program 4 years ago. And during that time he has taken his bench press from 385 pounds to a whopping 525 pounds! At 48 years of age! And just in case you are wondering, this is a RAW lift, meaning no bench press shirt. Anyway you slice it that is one heck of an impressive lift by anyone's standards.

This is what William wrote me:

Hi Lee,

I don't know if this will reach you or not, but I have purchased your bench press work out almost 4 years ago. I still receive your e-mails and I love receiving the communications from you.

I feel that your routine is the best on the market. I took a 385 press @ 194 BW age 45. To a 525 press @ 214 BW age 48. I have used your system 3 times a year since the initial purchase. Every time through I've always set a new personal strength record gaining more on my bench.

In October 2009, I hope to be contending for the all time 220 weight class 100% clean Bench press. This I give a lot of credit to you and your system. I am constantly asked how I do it. I just tell them to get Lee Hayward's BLAST YOUR BENCH.

Do to your program I have gone up in weight class (do to muscle mass) Gone up in pressing abilities. Hold numerous World, National, State Bench press records. I lift totally drug free and only RAW.

Again thanks a quarter ton :)

William C. Blackstone
BBlackstone
"Big Arm"
B.M.F. Pro Bench Press Team

To prove these lifts William has even posted up a video page showing his training in the gym. This video below is of him doing a 465 pound bench in training.



You can see more of his lifts at:
http://s702.photobucket.com/albums/ww28/bigarm19/?action=view¤t=20090903175717.flv

And if you'd like to get your very own copy of the "Blast Your Bench" program and make strength gains like William, then you can do so right now at: http://www.BlastYourBench.com/mainpage.htm

Heck, even if you only did half as good as William you'd still be benching 260+ pounds which is a lot more then the average Joe you see in the gym.

Why not give the program a shot for yourself. You've got nothing to lose and a whole lot of strength to gain...

Let's get busy!

http://www.BlastYourBench.com/mainpage.htm

It's Thursday... You Know What That Means...

Thursday has rolled around again and you know what that means...
The Total Fitness Bodybuilding Talk Show is tonight!

I really enjoy doing these shows and helping you along in your journey towards building a leaner more muscular physique. Since I started doing these shows I've gotten a ton of feedback from viewers like you, thankfully most of it has been positive.

However, the biggest complaint that I get is from people who live in different parts of the world who can't make our 9:00 pm EST shows and they never get a chance to have their questions answered on the show.

So what I'm going to do tonight is let you submit your questions in advance. This way even if you can't make the live show you can watch the replay the next day and have your questions answered.

So if you have a question or topic that you would like to have discussed on the talk show just post it here as a comment to this blog post below, and later tonight I'll answer your questions

Again the live show starts at 9:00 pm EST at: http://www.LeeHayward.com/tv

Vitamin Intake For Bodybuilders

When most bodybuilders and fitness enthusiasts think of proper nutrition they usually only focus on the macronutrients and caloric intake (i.e. how much protein, carbs, fat, and calories you eat).

While this is a good start and certainly better than nothing, there is a whole other level of nutrition which gets less attention, but is equally, if not more important... Micronutrients (i.e. vitamins and minerals) are critical, not only for your overall health and well being, but for building muscle as well.

Now the easy way out is to simply pop a multi-vitamin and "fuhgeddaboudit" (forget about it). But this simple "Band-Aid" approach is not the best way to deal with your muscle building nutrition.

In fact if you have a micronutrient deficiency you could short change the entire muscle building process and bring your gains in the gym to a screeching halt... Even if you are eating a high calorie diet!

Thanks to the modern invention of processed food, we now live in a society where it is possible to overeat to the extent that one becomes obese (i.e. big as a friggen whale), yet can still be malnourished from a nutrient perspective.

How can this be?

Because most processed foods today are stripped of their healthy vitamins and minerals and then loaded with preservatives, so they are nothing more then empty calories.

(The Evolution Of Fat...)

Not only that, but if you are in the gym working out on a regular basis (which you most likely are if you are here reading this) then you are placing even more demand and stress on your body and you need more micronutrients then the average Joe.

So what I've posted below is a listing of the top 25 most critical vitamins, minerals, and electrolytes. Along with the recommended daily intake for bodybuilders and the best food sources where you can get these micronutrients.

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Vitamins

Vitamin A (carotene) - recommended intake 5000 IU/day

Is used for the formation and maintenance of skin, hair, and mucous membranes. Vitamin A helps with bone and tooth growth. It helps you see in dim light.

Best sources of vitamin A are: yellow and orange fruits and vegetables, green leafy vegetables, fortified oatmeal, liver, and dairy products.

Vitamin B1 (thiamine) - recommended intake 50 mg/day

Helps the body release energy from carbohydrates. Helps with growth and muscle tone.

Best sources of vitamin B1 are: fortified cereals and oatmeal, meats, rice, pasta, whole grains, and liver.

Vitamin B2 (riboflavin) - recommended intake 15 mg/day

Helps the body release energy from protein, fat, and carbohydrates.

Best sources of vitamin B2 are: whole grains, green leafy vegetables, organ meats, milk, and eggs.

Vitamin B3 (niacin) - recommended intake 25 mg/day

Involved in carbohydrate, protein, and fat metabolism

Best sources of vitamin B3 are: meat, poultry, fish, enriched cereals, peanuts, potatoes, dairy products, and eggs.

Vitamin B5 (pantothenic acid) - recommended intake 10 mg/day

Helps in release of energy from fats and carbohydrates.

Best sources of vitamin B5 are: meats, whole grains, legumes, fruits, and vegetables.

Vitamin B6 (pyridoxine) - recommended intake 15 mg/day

Helps build body tissue and aids in metabolism of protein.

Best sources of vitamin B6 are: fish, poultry, lean meats, bananas, prunes, beans, whole grains, and avocados.

Vitamin B12 (cobalamin) - recommended intake 6 mcg/day

Aids cell development, functioning of the nervous system, and the metabolism of protein and fat.

Best sources of vitamin B12 are: meats, dairy products, and seafood.

Biotin - recommended intake 500 mcg/day

Involved in metabolism of protein, fats, and carbohydrates.

Best sources of biotin are: grain products, yeast, legumes, and liver.

Folic acid - recommended intake 1 mg/day

Aids in genetic material development and involved in red blood cell production.

Best sources of folic acid are: green leafy vegetables, organ meats, peas, beans, and lentils.

Vitamin C (ascorbic acid) - recommended intake 3000 mg/day

Essential for structure of bones, cartilage, muscle, and blood vessels. Helps maintain capillaries and gums, aids in the absorption of iron. Helps boost the immune system and is good for reducing muscle soreness after a workout.

Best sources of vitamin C are: citrus fruits, berries, and vegetables

Vitamin D - recommended intake 600 IU/day

Aids in bone and tooth formation, helps maintain heart action and nervous system.

Best sources of vitamin D are: fortified milk, sunlight, fish, eggs, butter, and fortified margarine.

Vitamin E - recommended intake 1200 IU/day

Protects body cells, body tissue, and essential fatty acids from harmful destruction in the body. Helps boost the immune system and is good for reducing preventing some of the side effects from overtraining such as infection and sickness.

Best sources of vitamin E are: multigrain cereals, nuts, wheat germ, vegetable oils, and green leafy vegetables.

Vitamin K - recommended intake 125 mcg/day

Essential for blood clotting functions and helps strengthen bones.

Best sources of vitamin K are: green leafy vegetables, fruit, dairy products, and grain products.

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Minerals

Calcium - recommended intake 1000 mg/day

Calcium helps strengthen bones, teeth, and muscle tissue. It regulates heartbeat, muscle action, nervous function, and blood clotting.

Best sources of calcium are: dairy products

Chromium - recommended intake 300 mcg/day

Chromium helps with glucose metabolism and it increases the effectiveness of insulin.

Best sources of chromium are: corn oil, clams, whole grains, and brewers yeast.

Copper - recommended intake 3 mg/day

Helps with the formation of red blood cells, bone growth and health. Works with vitamin C to form elasin.

Best sources of copper are: grain products and white potatoes.

Iodine - recommended intake 150 mcg/day

Iodine is a component of hormone thyroxine; it helps in the production of thyroid hormones, which control metabolism.

Best sources of iodine are: seafood and iodized salt.

Iron - recommended intake 30 mg/day

Iron helps with haemoglobin formation. Improves blood quality. Increases resistance to stress and disease.

Best sources of iron are: meats, organ meats, and legumes.

Magnesium - recommended intake 500 mg/day

Helps with acid / alkaline balance. Important in metabolism of carbohydrates and minerals. Can improve strength by increasing protein synthesis.

Best sources of magnesium are: nuts, green vegetables, and whole grains.

Manganese - recommended intake 5 mg/day

Helps with enzyme activation; carbohydrate and fat production; sex hormone production; skeletal development.

Best sources of manganese are: nuts, whole grains, vegetables, and fruits.

Phosphorous - recommended intake 1000 mg/day

Helps with one development and is important in protein, carbohydrate, and fat utilization.

Best sources of phosphorous are: fish, meat, poultry, eggs, and grains.

Selenium - recommended intake 150 mcg/day

Protects body tissues against oxidative damage from radiation, pollution, and normal metabolic processing.

Best sources of selenium are: seafood, organ meats, meats, and grains.

Zinc - recommended intake 25 mg/day

Involved in digestion and metabolism. Important in the development of the reproductive system. Aids in healing.

Best sources of zinc are: meats, liver, eggs, seafood, and whole grains.

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Electrolytes

Potassium - recommended intake 4000 mg/day

Helps with fluid balance. Controls activity of heart muscle, nervous system, and kidneys.

Best sources of potassium are: fruits and vegetables.

Sodium - recommended intake 2000 mg/day

Helps regulate fluid balance. Helps regulate acid/base balance in the bloodstream and facilitates active cellular transport across cellular membranes.

Best sources of sodium are: salt

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Eating a well balanced diet that includes lean meats, poultry, fish, fruits, vegetables, dairy products, and grain products will cover most of your vitamin and mineral needs. It would be a good idea to include a multivitamin and mineral supplement as well. To help ensure that you are getting ample amounts of vitamins and minerals in your daily diet. If you sweat a lot during the day (i.e. during your workouts) than you should also use salt on your food to help replace lost sodium and prevent muscle cramps.

If you would like some personalized help with creating your own healthy muscle building nutrition eating and workout plan then check out my Customized Diet & Training Plans and One-On-One Coaching Programs at:

http://www.leehayward.com/dietplan.htm

Awesome Abdominal Exercise Decline Barbell Sit Ups

This is an great weighted ab exercise that will work the entire mid-section. Decline bench sit ups are one of my favourite abdominal movements and this is an advanced variation of the decline bench sit up.



To get early notification of my latest workout videos, just go to my YouTube Channel at: http://www.youtube.com/user/leemhayward and click on the yellow "Subscribe" button.

If You Got Questions... I Got Answers...

If you have any questions about your workouts, nutrition, building muscle, getting ripped, or any other bodybuilding and fitness related topic then you are in luck because...

Tonight at 9:00 pm EST I'm hosting a live bodybuilding Q and A style coaching session at: http://www.LeeHayward.com/tv

And the best thing is the price... It's 100% FREE!

That's right, I don't charge a cent for this service, not a red raw copper. I'm doing this simply because I want to help you maximize the results you get from your workouts. So be sure to tune in tonight at:

http://www.LeeHayward.com/tv

I look forward to chatting with you then!

20 Minute Bodyweight Circuit Workout Routine

There are always going to be times when you are running
a bit late and have to get things done in a hurry...

Grab a quick protein shake...
Send off a quick e-mail...
Have a "quickie" in the morning... LOL
And of course get in a quick workout.

I just posted up a bodyweight upper body circuit
routine on YouTube that will give you a kick A$$
workout in just 20 minutes.



P.S.
To get early notification of all my latest workout videos
make sure to subscribe to my YouTube channel at:
http://www.youtube.com/leemhayward