In this video I cover the classic 20 rep squat program. Also known as "Squats and Milk" by a lot of the old time bodybuilders. This is a killer workout that will literally force your body to grow like nothing else.
For more info you can check out my 20 rep squat routine article at:
http://www.leehayward.com/squats.htm
Saturday, October 24, 2009
Friday, October 23, 2009
Check Out The Guns LOL
Last night we had another live Total Fitness Bodybuilding Talk Show and the replay is posted up for you to check out at:
http://www.leehayward.com/tv
Monday, October 19, 2009
High Protein Low Carb Brownie Recipe
This is a delicious, high protein, low carb, chocolate peanut butter muscle building brownie recipe that one of my buddies shared with me the other day and it is awesome!
A great tasty treat that you have have on either a fat loss diet or mass building bulk up program.
They are quick and easy to make and yummy to eat :-)
Check out the video below to get all the details...
And if you'd like some more tasty recipe ideas like this one then be sure to check out http://www.AnabolicKitchen.com
This is an awesome "Bodybuilders Cookbook" that covers over 300 delicious muscle building and fat loss meal ideas that you can make yourself. Everything from gourmet dinners to a high protein healthy dessert treats.
A great tasty treat that you have have on either a fat loss diet or mass building bulk up program.
They are quick and easy to make and yummy to eat :-)
Check out the video below to get all the details...
And if you'd like some more tasty recipe ideas like this one then be sure to check out http://www.AnabolicKitchen.com
This is an awesome "Bodybuilders Cookbook" that covers over 300 delicious muscle building and fat loss meal ideas that you can make yourself. Everything from gourmet dinners to a high protein healthy dessert treats.
Again the link to check it out is at: http://www.AnabolicKitchen.com
Thursday, October 15, 2009
Quick and Simple Dumbbell Chest Workout
I often get asked by my website visitors to post up
some simple, yet effective dumbbell workout programs
that you can do with limited workout equipment, and
this workout that I posted today is just that.
You can do it in a small home gym. All you need is a set
of adjustable dumbbells and an adjustable bench to get a
killer chest workout done in about 30 minutes flat.
For more killer check workout tips besure to check out:
http://www.BlastYourBench.com/mainpage.htm
=================================
P.S.
Tonight we are having our live Total Fitness Bodybuilding
Talk Show at:
http://www.leehayward.com/tv
On tonights show we are going to be discussing training
and nutrition strategies for getting lean and ripped.
So be sure to tune in and check it out tonight at 9pm EST time!
some simple, yet effective dumbbell workout programs
that you can do with limited workout equipment, and
this workout that I posted today is just that.
You can do it in a small home gym. All you need is a set
of adjustable dumbbells and an adjustable bench to get a
killer chest workout done in about 30 minutes flat.
For more killer check workout tips besure to check out:
http://www.BlastYourBench.com/mainpage.htm
=================================
P.S.
Tonight we are having our live Total Fitness Bodybuilding
Talk Show at:
http://www.leehayward.com/tv
On tonights show we are going to be discussing training
and nutrition strategies for getting lean and ripped.
So be sure to tune in and check it out tonight at 9pm EST time!
Wednesday, October 14, 2009
Complete Shoulder Workout Routine
This is a complete shoulder workout routine that targets all 3 heads of the deltoids. Seated dumbbell presses for overall mass, then side lateral raises to isolate the side deltoids, bent over dumbbell flyes to hit the rear deltoids and upper back, then do plate raises for front deltoids, and finish up with Bradford presses to really burn out the shoulders.
Saturday, October 10, 2009
Chest Building Super Set Pump Up Combo
If you have a stubborn chest that just refuses to grow, then try out this killer muscle pumping super set combo of pec dec flys and push ups at the end of your chest workouts to really pump up your pecs and help spur on some new muscle growth.
Note:
Note:
This is the LAST DAY that you can take advantage of the special promotional offer and get a FREE copy of "Blast Your Biceps" with your order of "Muscle Specialization Secrets".
All you have to do to take advantage of this offer is go to:
www.MuscleSpecializationTraining.net
Place your secure order and then e-mail me at: lee@leehayward.com with your name and receipt number and I'll send you a copy of "Blast Your Biceps" for FREE!
This offer is only available until mid-night Saturday October 10 on a first come, first serve basis. So you should go on over to www.MuscleSpecializationTraining.net now and get your copy of this muscle building mega-pack before they are all sold out!
Friday, October 9, 2009
Got Skinny Arms? This is how you can fix it...
Do you suffer from a nasty case of SNAS?
("Spaghetti Noodle Arm Syndrome")
Let me tell you, with my own physique the arms
have always been my most stubborn bodypart.
No matter what I did they just would not grow for me.
Unfortunately, for people who struggle with adding
muscle to their arms the typical run of the mill
workout routines just won't cut it.
You need to think outside the box...
So what I have for you here today is a unique
3-STEP APPROACH that I "borrowed" from my buddy,
Jeff Anderson, that can pack some meat on your
guns and help cure the dreaded "Spaghetti Noodle Arm Syndrome"!
These 3 tips are taken directly from Jeff's latest program
"Muscle Specialization Secrets".
In fact Jeff only produced 500 of these mega-packages
(including training manual, workout DVD, audio CD's and more!)
and they're almost SOLD OUT!
If you want to see what all the buzz is about, go to:
www.MuscleSpecializationTraining.net
Anyway, these killer arm training tricks that I have for you
is a GREAT example of why Muscle Specialization Training
is so very DIFFERENT from anything else you've seen.
You see, a LOT of people are self-conscious about the size
of their arms.
But Jeff's shares a training concept called "micro-targeting"
that helps spur on new muscle growth in "stubborn" bodyparts
by zeroing in on those muscles with a unique training approach.
For example...
The secret to overcoming "Spaghetti Noodle Arm Syndrome"
is to create an illusion of more SIZE and WIDTH by working
on 3 specific areas of your arms that will all work toward
this one goal.
Here are 3 EXERCISE SECRETS that are guaranteed to bring
you FAST RESULTS:
============================
Arm Training Secret #1: Lateral Triceps
============================
The outer heads of your triceps are the ones that are
most visible both from the FRONT and the SIDE.
By training them specifically, your arms will look DRAMATICALLY
wider from the front and give you that "horseshoe" look from
the side and back.
The best exercise I've found for this is the REVERSE-GRIP CABLE
PRESSDOWNS where your palms are facing UP.
Only bring your arms up until your forearms are parallel to
the floor and at the bottom of the movement, lock out your
elbows and SQUEEZE your outer triceps hard for 1-2 seconds.
High volume sets of 8-12 reps will help you get the "pump"
you're looking for to increase mass.
============================
Arm Training Secret #2: Inner Biceps
============================
The key to using your biceps for this "trick" is to focus
more on the INNER head of the biceps and go for "width".
You do this by using a WIDER GRIP CURLING MOVEMENT
that zeros in on the inside area of your bi's.
Here's the best way to do it...
Go to a preacher bench and load up a barbell with enough
weight to do 8-12 reps.
Now, go to the OPPOSITE side of the bench as most people
go so that your UPPER BODY is resting on the pad instead
of your ARMS.
This means that your arms will be hanging vertically over
the other side where your body would normally be.
This gives you a much better "stretch" in the biceps at
the bottom position.
Next... take a WIDER than shoulder width grip on the bar!
A wider grip is going to hit the INNER area of your biceps
much better... and help with that wider LOOK to your arms
we're going for.
============================
Arm Training Secret #3: Pumped Up Forearms
============================
This is a simple... & POWERFUL tactic to hit your forearms HARD!
Grab a few small hand towels (most gyms have these available
for you to wipe the sweat off of the machines).
Fold them lengthwise and wrap them around the bars you're
using for exercises #1 & #2 above so that it add about
another 2-3 inches to the width of your grip area.
Essentially, you're making a "fat bar" to grip on to and
this GREATLY activates your forearms in these movements!
Using this for exercise #1 above will work more of the "top"
or "outside" of your forearms while on exercise #2, it will
work more of the "underside" of your forearms.
(Note: After 2-3 sets with the "towel method", remove them to
do one more set of each exercise WITHOUT the towel so you can
get in one last targeted set to focus on your tri's and bi's)
Give these 3 arm training secrets a try and watch your arms
balloon up in no time!
============================
Want MORE TIPS on how to "micro-target" each and every muscle
group for increased MASS?
Why not get the ENTIRE "Muscle Specialization Program" for
every single area of your body?!
Like I mentioned above, Jeff Anderson has just released his
"Muscle Specialization MEGA-PACKAGE" that includes:
==> Printed Manual
==> Workout DVD
==> 6 Audio CD's on "Muscle Specialization Secrets"
==> 12 Bonus "Best Exercises" Videos
==> Complete "Resources Disc" With 3-, 4-, & 5-Day Workouts
==> Tracking Software
...but there's a CATCH!
This package closes its doors for GOOD this Saturday, Oct. 10
(or when the boxes all sell out).
Jeff's only released this "big box" version to celebrate
this being his LAST bodybuilding program he's ever going
to produce (he has 5 now!)
So check it out NOW while the program is still available at:
www.MuscleSpecializationTraining.net
==============================
P.S.
As an "ethical bribe" to help encourage you
take advantage of this special offer, I'm going to GIVE
you an extra bonus and send you a FREE copy of my
Brand New e-book "Blast Your Biceps" if you order the
"Muscle Specialization Secrets" program by October 10.
To get more details about this just check out my website at:
www.BlastYourBiceps.com
("Spaghetti Noodle Arm Syndrome")
Let me tell you, with my own physique the arms
have always been my most stubborn bodypart.
No matter what I did they just would not grow for me.
Unfortunately, for people who struggle with adding
muscle to their arms the typical run of the mill
workout routines just won't cut it.
You need to think outside the box...
So what I have for you here today is a unique
3-STEP APPROACH that I "borrowed" from my buddy,
Jeff Anderson, that can pack some meat on your
guns and help cure the dreaded "Spaghetti Noodle Arm Syndrome"!
These 3 tips are taken directly from Jeff's latest program
"Muscle Specialization Secrets".
In fact Jeff only produced 500 of these mega-packages
(including training manual, workout DVD, audio CD's and more!)
and they're almost SOLD OUT!
If you want to see what all the buzz is about, go to:
www.MuscleSpecializationTraining.net
Anyway, these killer arm training tricks that I have for you
is a GREAT example of why Muscle Specialization Training
is so very DIFFERENT from anything else you've seen.
You see, a LOT of people are self-conscious about the size
of their arms.
But Jeff's shares a training concept called "micro-targeting"
that helps spur on new muscle growth in "stubborn" bodyparts
by zeroing in on those muscles with a unique training approach.
For example...
The secret to overcoming "Spaghetti Noodle Arm Syndrome"
is to create an illusion of more SIZE and WIDTH by working
on 3 specific areas of your arms that will all work toward
this one goal.
Here are 3 EXERCISE SECRETS that are guaranteed to bring
you FAST RESULTS:
============================
Arm Training Secret #1: Lateral Triceps
============================
The outer heads of your triceps are the ones that are
most visible both from the FRONT and the SIDE.
By training them specifically, your arms will look DRAMATICALLY
wider from the front and give you that "horseshoe" look from
the side and back.
The best exercise I've found for this is the REVERSE-GRIP CABLE
PRESSDOWNS where your palms are facing UP.
Only bring your arms up until your forearms are parallel to
the floor and at the bottom of the movement, lock out your
elbows and SQUEEZE your outer triceps hard for 1-2 seconds.
High volume sets of 8-12 reps will help you get the "pump"
you're looking for to increase mass.
============================
Arm Training Secret #2: Inner Biceps
============================
The key to using your biceps for this "trick" is to focus
more on the INNER head of the biceps and go for "width".
You do this by using a WIDER GRIP CURLING MOVEMENT
that zeros in on the inside area of your bi's.
Here's the best way to do it...
Go to a preacher bench and load up a barbell with enough
weight to do 8-12 reps.
Now, go to the OPPOSITE side of the bench as most people
go so that your UPPER BODY is resting on the pad instead
of your ARMS.
This means that your arms will be hanging vertically over
the other side where your body would normally be.
This gives you a much better "stretch" in the biceps at
the bottom position.
Next... take a WIDER than shoulder width grip on the bar!
A wider grip is going to hit the INNER area of your biceps
much better... and help with that wider LOOK to your arms
we're going for.
============================
Arm Training Secret #3: Pumped Up Forearms
============================
This is a simple... & POWERFUL tactic to hit your forearms HARD!
Grab a few small hand towels (most gyms have these available
for you to wipe the sweat off of the machines).
Fold them lengthwise and wrap them around the bars you're
using for exercises #1 & #2 above so that it add about
another 2-3 inches to the width of your grip area.
Essentially, you're making a "fat bar" to grip on to and
this GREATLY activates your forearms in these movements!
Using this for exercise #1 above will work more of the "top"
or "outside" of your forearms while on exercise #2, it will
work more of the "underside" of your forearms.
(Note: After 2-3 sets with the "towel method", remove them to
do one more set of each exercise WITHOUT the towel so you can
get in one last targeted set to focus on your tri's and bi's)
Give these 3 arm training secrets a try and watch your arms
balloon up in no time!
============================
Want MORE TIPS on how to "micro-target" each and every muscle
group for increased MASS?
Why not get the ENTIRE "Muscle Specialization Program" for
every single area of your body?!
Like I mentioned above, Jeff Anderson has just released his
"Muscle Specialization MEGA-PACKAGE" that includes:
==> Printed Manual
==> Workout DVD
==> 6 Audio CD's on "Muscle Specialization Secrets"
==> 12 Bonus "Best Exercises" Videos
==> Complete "Resources Disc" With 3-, 4-, & 5-Day Workouts
==> Tracking Software
...but there's a CATCH!
This package closes its doors for GOOD this Saturday, Oct. 10
(or when the boxes all sell out).
Jeff's only released this "big box" version to celebrate
this being his LAST bodybuilding program he's ever going
to produce (he has 5 now!)
So check it out NOW while the program is still available at:
www.MuscleSpecializationTraining.net
==============================
P.S.
As an "ethical bribe" to help encourage you
take advantage of this special offer, I'm going to GIVE
you an extra bonus and send you a FREE copy of my
Brand New e-book "Blast Your Biceps" if you order the
"Muscle Specialization Secrets" program by October 10.
To get more details about this just check out my website at:
www.BlastYourBiceps.com
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