Last night during my LIVE Total Fitness Bodybuilding Talk Show several of the participants asked me if I would be having a “Black Friday Sale” on my bodybuilding & fitness programs. And quite honestly I wasn’t planning on doing anything special, simply because I have been so busy with preparing and coaching people for our recent bodybuilding competition this past weekend. That I never really had time to organize anything.

But the folks who were on the LIVE Chat persisted and suggested certain programs that they would like to order if I would mark them down for a “Black Friday Muscle Sale!”

Bottom Line, they twisted my arm and here is a quick last minute discount of some of my more popular Muscle Building & Fat Loss programs.

I’m going to keep these programs on sale until Mid-Night Sunday Nov. 27 to be totally fair to everyone and give you a chance to pick up some good deals…
Enjoy The Savings!

Blast Your Biceps:3 Phase Mass Building Arm Specialization Training System. This program will help you to not only build bigger more muscular arms, but also get bigger and stronger all over in record time. Regular Price: $39.95 Black Friday Price: $19.95 (HUGE 50% Discount!)

Blast Your Bench:Hardcore Bench Press Specialization Training System that will help you build a thick muscular chest while adding as much as 51 pounds to your max bench press! This program also includes extra bonus routines: “Blast Your Squat”, “Blast Your Deadlift”, and “Blast Your Bench For REPS”. Regular Price: $47 Black Friday Price: $27 (HUGE $20 Discount!)

21-Day Fast Mass Building:Discover How You Can Use The Anabolic Amplifier Effect To Gain As Much As 5… 10… 15… & Even 20 Pounds Of PURE Muscular Bodyweight In Just 21 Days With The Fastest & Easiest Cycling Program Ever Created! And the best part is that you can repeat this 21-Day Cycle program as often as you need in order to reach your muscle building goals! Regular Price: $97 Black Friday Price: $39.95 (HUGE 60% Discount!)

Progressive Pull Up Program:“How To Master The Pull Up & Build A Massive Muscular Back!” If you struggle with performing pull ups and chin ups then you need this program NOW! Because Lee Hayward is going to take you through a complete graduated pull up video training system. Regular Price: $19.95 Black Friday Price: $9.95 (HUGE 50% Discount!)

Extreme Fat Loss Program:“How To Get Ripped To The Bone Shredded In Record Time.” Are you confused with fat loss nutrition? Have you ever wondered what to eat, how much to eat, when to eat, what foods are good, what foods should you avoid, etc…? Well I’m going to put an end to your fat loss confusion right here and right now with a simple easy to follow meal-by-meal Extreme Fat Loss program. Regular Price: $29.95 Black Friday Price: $19.95 (HUGE 30% Discount!)

However, a lot of people will make some very critical mistakes when doing this move that actually limits it’s effectiveness.

Lee Hayward demonstrating the “Close Under Hand Grip Lat Pull Down” for building back width.

Watch the video and give these various lat pull down variations a try in your next back workout.
Then leave me a comment below letting me know how they work for you.

And if there are any other exercises that you would like to see more detailed video tutorials on,
please let me known by posting a comment here on my blog.

Now what I mean by this is to stick to a particular weight stack machine exercise as a regular part of your workouts. Each week strive to better what you did the previous week by increasing the weight by 5 or 10 pound increments. And eventually work up to the point where you can rep out with the entire weight stack of the machine. This is what I refer to as “Beating The Machine”.

I cover this technique in more detail and actually demonstrate it in the video.

I’d love to hear your feedback about this one, have you ever “beat a machine” at your gym?
If so tell me about it by leaving a comment below…

Note: if you can’t watch the embedded video clip above, you can see it directly on my YouTube Channel at: http://www.youtube.com/watch?v=F720sN2XIAQ

Now after watching that video you’ll notice that I’m using “Power Reps” to complete the set. That simply means I’m using a bit of “Body English” and explosive force to move the weight. This is typically how your form will be when you first Beat The Machine. The next goal would be to work on slowing down those reps and perfecting your exercise form.

Beating The Machine using Power Reps is an impressive goal in itself, but doing it with controlled reps is an even more impressive feat. Granted it’s a very advanced goal, but something you should strive to work towards in your training.

When working towards the goal of repping out with the weight stack, Do NOT Rush it!
Take your time and progress gradually in 5-10 pound increments.

When a lot of people first hear about this they want to Beat The Machine within a few workouts… Sorry, but that’s NOT going to happen. It may take several months, or even a year or more to work up to that level. But when you do reach it, you’ll have built some solid size and strength in the process.

 
And if you are looking for a serious mass and strength routine that will help you reach those goals, be sure to pick up your copy of my “Hardcore Muscle Building Workout DVD.”

This covers some advanced training techniques that will help you to train beyond muscular failure for maximum muscle gains!

Click Here To Get Your Copy!

Vince Gironda Doing The Low Pulley Lat Pull Variation. He also did a ‘high pulley’ variation of this move, which I demonstrate in the video clip below…

Vince Gironda is an old time legend and was the outspoken bad boy of old-school bodybuilding!
Gironda is often quoted as saying that bodybuilding is 85% nutrition. In fact, he was what some may call a health food nut. He was also an early proponent of low carb dieting and was the first truly “Ripped Bodybuilder”.

In addition to his nutrition theories, he had what many consider “unorthodox” training ideas. His secret to muscle building success was was in the combination of proper exercises and the strict adherence to proper exercise form.

And one prime example of such an unorthodox exercise is the Gironda Lat Pull…
This move helps build maximum back width and V-taper from the combination of a
full stretch and a strong peak contraction of the lats with very strict form.

Give this exercise try and then leave me a comment below letting me know how it works for you!

And if you want to get some more interesting old-school bodybuilding tips & tricks, be sure to pick up a copy of the Vince Gironda Program at: www.VinceGirondaProgram.com

Click Here To Get Your Copy Now…

For example, it’s common to see folks with a big upper body and skinny legs (or vice versa).
Or it could be the individual muscle groups themselves that are lagging, someone could have big and well developed thighs that are stacked on top of scrawny little calves. Some folks may have big muscular arms, but flat chests. Some people have big biceps, but very weak triceps, and others may have thin “Spaghetti Noodle” arms and need to gain mass in a hurry.

Regardless of the situation, the good news is improvement is always possible!

And that’s why I’ve put together my “Muscle Specialization Training Guide”.
This is a comprehensive 104 page e-Book manual that covers unique muscle building specialization moves for each and every bodypart.

And the Best Part… You can download this e-book right now for FREE!

Yes that’s right, just enter your name and your best e-mail address in the form below and I’ll personally send you my “Muscle Specialization Training Guide” ASAP.

Note:
There’s no catch and there’s nothing to buy. All you have to do is enter your name and e-mail address in the form and you’ll get instant access to this FREE e-Book.

You owe it to yourself to check out this killer program because in addition to getting a FREE copy of the e-Book, I’ll also keep you up to date with all my latest muscle building tips and tricks that will help you build rock solid muscle mass faster than ever before!

You see I’ve been working on doing a “Muscle Up” for quite a while now.
And just the other day I finally was able to do my very first Muscle Up!

If you are not familiar with a “Muscle Up”, it’s basically a hybrid move between a pull up and a dip. You have to be able to pull yourself up fast enough and high enough over the bar in order to transition into doing a dip at the top of the exercise.

Below is a video clip showing my very first Muscle Up…
Along with some of my “not so successful” attempts…

And I’m using the term “weight training” loosely because I never actually touched a weight per say.
My entire workout consisted entirely of body weight exercises:
- 100 total pull ups
- 100 total dips

Now while I’m a big fan of including body weight exercises (such as these) as part of my regular workout routine, doing an entire Body Weight ONLY Workout is something that I rarely ever do. But it turned out to be a brutally hard training session. It was a real struggle to grind out those last few sets of pull ups and dips as I was getting close to that 100 total rep mark!
Can Body Weight Exercises Build Muscle?

A lot of people mistakenly think that body weight exercises can’t build muscle and that they are only good for “toning & shaping”… Well I’m here to tell you that’s a load of BS!

Pull Ups and Dips are 2 of the best upper body muscle building moves you can do. And I challenge you to give this simple 100 rep pull up / 100 rep dip workout a try for yourself…
It’s A LOT harder than it seems!

In fact, most of the people who read this blog post will not even be able to complete 100 total reps of these 2 exercises the first time they try it.

Now just to clarify things, I’m NOT suggesting that you try and perform 100 total reps in a single set, there are very few people on this planet who could accomplish such an incredible feat of strength. But rather the 100 reps is the total of all your sets combined over the course of your entire workout.
How To Do The 100 Rep Workout…

I would suggest trying this 100 rep workout once a week for the next 6 weeks to help bring up your upper body development. And even after that you could still add it into your routine every now and then to change things up from your regular weight training program.

This is how I went about doing the workout…
I started with a set of pull ups, then did a set of dips, and then took a minute or two rest before doing it again.

I kept a tally of how many sets & reps I performed, and kept going until I hit 100 total reps of pull ups and 100 total reps of dips.

At the start of the workout it felt kind of easy, but I purposely stopped myself at 10 reps per set. This is short of muscular failure for me, and the reason for this is to help pace myself so that I would be able to complete the 100 total reps.

As I progressed through the workout I had to lower the reps per set as muscle fatigue started to set in. But I still managed to complete a minimum of 5 good full range of motion reps on each set right up until the end.

I would suggest that you use a 5 rep minimum as a bench mark of when to call it quits for this workout. If you get to the point where you can no longer perform at least 5 good reps of pull ups or dips, then STOP! At that point your muscles are too tired to go on, your form will be crappy, and you’ll risk injury if you try to do anymore.
Tracking Your Progress…

Each time you do this workout write down the number of total reps and sets that you perform and strive to do better the next time you do this workout. So for the first few times through your goal maybe to actually work up to completing the 100 total reps of each exercise. After you can do 100 total reps, your goal should be to complete the 100 total reps in fewer sets and / or with less rest time in between sets.

I would consider being able to bang out 10 sets of 10 reps of pull ups & dips (with good full range of motion form) and only resting 1 minute in between sets pretty damn impressive!

If you can work up to the level of strength and conditioning you’ll be in awesome shape, and you won’t be complaining about having a thin chest, narrow back, or skinny arms…
Vary Your Grips To Work More Muscle…

A lot of gyms these days have pull up stations with angled handles that provide a variety of grip placements, such as the one shown here…

With each set simply choose a different grip. So for your first set you may use an overhand grip, the next set you may use an underhand grip, the next set a parallel grip, wide grip, narrow grip, etc…
Pull Up Station With Angled Hand Grips

Each time you do a set just switch up and rotate through the different grip positions. This will work your muscles from a variety of angles and it will also help you to perform more total pull ups over the course of your workout.

Some gyms may have the V-Bar Dip Station, as shown here…

This will allow you to vary the width of your grip simply by gripping the handles closer or further out. And you can also face inwards or face outwards to change the hand position as well.
V-Bar Dip Station
What If You Can’t Even Do Pull Ups / Chin Ups???

If you are like most people, you are going to find that doing Pull Ups / Chin Ups is A LOT more difficult than doing dips. In fact, for a lot of folks simply doing a single pull up is a struggle. So obviously this routine here of doing 100 total pull ups is only applicable to more advanced trainees.

But if you suck at doing pull ups, then I’ve got the solution for YOU…

Progressive Pull Up Program! “How To Master The Pull Up & Build A Massive Muscular Back!”

It’s no secret that the key to building a huge V-shaped back is mastering pull ups and chin ups. Show me a guy who is really good at pull ups and you’ll show me a guy who has a HUGE muscular back!

If you struggle with performing pull ups and chin ups then you need this program NOW! Because I’ll take you through a complete graduated pull up video training system.
All basis are covered here. Right from the out of shape beginner who can’t even do a single pull up with bodyweight, right on up to the advanced muscle-head who can bang out multiple sets of weighted pull ups!

Click Here To Download Your Copy Of The Progressive Pull Up Program NOW!

Workout 2 – Back & Biceps These are the “pulling muscles”. You’ll notice that all the exercises you do for back and biceps involve some type of pulling or rowing movement. For example, pull downs, deadlifts, dumbbell rows, bicep curls, etc… That’s why we’re going to group all these muscle groups together in the same workout. This will allow the complementary muscle groups to get trained at the same time and also get equal recovery time between workouts. In the 3rd workout we’ll cover a complete training session for the Legs & Abdominals.

Click Play to watch the 2nd Workout… Back & Biceps.

You can watch the 3rd workout, the Legs and Abdominals at the link below:
Legs and Abdominals Workout

If you like this video, make sure to Click Here & Subscribe to my Bodybuilding Video Channel
so that you can get early notification of whenever I add new videos.

Time-Volume Training is one of my favorite “no brains required” methods for building muscle and strength like clockwork. When you do this style of training, you know EXACTLY what weight to use, how many reps to do, how long to do it for and when to increase the weight… ZERO brains required. It’s a strategy that allows you to do a LOT of work for a muscle in a short period of time, which will stimulate muscle growth AND burn a lot of calories and boost your metabolism, contributing to significant fat loss. It’s GREAT stuff and a technique I think is absolutely worth using whether you’re looking to build muscle or burn fat. The formula for regular Time-Volume Training is simple… and you’ll be able to see exactly why I say “zero brains required”…

Nick Nilsson

Select a weight you can do 10 reps with in a normal set:
Now do 3 reps.
Rest 10 seconds.
Do 3 more reps.
Rest 10 seconds…
and repeat until you can’t get 3 reps in a set.

(You’re going to be doing this for a 15 minute block of time).

Now switch your rest to 20 seconds and keep going with more 3 rep sets.
Repeat these with 20 seconds rest until you can’t get 3 reps again.
Then go to 30 seconds rest… and so on, to 40 seconds rest.
Repeat until your 15 minute block of time is done.

If you make it 1/3 of the way through (e.g. 5 minutes on a 15 minute block) still doing 10 seconds rest, then you increase the weight on that exercise in your next workout.

That’s it!

Time-Volume Training is a form of Density Training (density training has been used by Vince Gironda, Charles Staley and many others) that takes ALL the guesswork out. The exact sets and reps and rest are all laid out for you… All you have to do is the work.

Do Time-Volume Training with just one exercise per muscle group… e.g. bench press for 15 minutes straight to work chest, leg press for 15 minutes straight to work legs, etc.

This works VERY well. You’ll get a tremendous amount of time under tension for the target exercise and target muscles and you can see tremendous results both in muscle and fat loss.

Give this simple “Time Volume Training” technique a try in your next workout, and leave me a comment below letting me know how it works for you!

And if you’d like to learn some other killer training tricks like this for stimulating new muscle growth in your stubborn bodyparts, than I highly recommend you check out Nick Nilsson’s new program: “Mad Scientist Muscle” How To Build MONSTER Muscle Mass With Science Based Training. Nick is one of those guys who thinks outside the box. He is one of the most creative muscle building coaches that I know. I’ve picked up dozens of unique tips and tricks from following his programs and I regularly apply them to my own training. So if you are looking for a new twist to help you maximize your muscle growth. You owe it to yourself to check this program out. Click Here To Visit Nick’s Website.

One remarkable technique for doing this is using “Jump Sets” which basically means pairing up 2 exercises for different muscle groups and performing sort of a “super set” by jumping back and forth between the 2 exercises.

Now technically “super sets” are 2 exercises performed for the same bodypart with little or no rest in between. So for example; you may do a set of bicep preacher curls and then immediately go to standing bicep curls. Then you would take your normal rest period before repeating the super set.

Super sets are a good way to increase your training intensity. However, what I’m about to describe to you is a simple way to increase BOTH training volume and training intensity simultaneously. And it requires no more time or effort then what you are putting into your workouts right now.

Jump sets are basically super sets between 2 different muscle groups with normal rest periods between sets. An example of this would be doing a set of bicep curls, rest a minute or so, then doing a set of tricep push downs, rest a minute, and then repeat. Jumping back and forth between the exercises until you complete the total desired number of sets.

Now at this point you may be saying to yourself:

“This is all fine and dandy… I’ve learned a new way to do my exercises, but how is this going to help me get bigger and stronger?”

Good question!
I’m glad you asked…

When you are training 2 or more muscle groups in a single workout and performing your sets in the traditional fashion of doing all sets for one exercise before moving on to the next exercise, and then doing all exercises for one bodypart before moving on to the next bodypart. There is going to be a big imbalance between the level of training intensity that you can perform for each muscle group.

Obviously, you’ll be able to train harder and lift more weight for the first muscle group, but as you progress through the workout your strength and energy levels will drop off. And by the time you get to the last bodypart you’ll have very little energy left in the tank and you won’t be able to give it 100% effort.

By using jump sets and alternating back and forth between bodyparts you are able to train both muscle groups with higher intensity right from the start, and you’ll also be able to keep up with higher training volume as well. Arnold Schwarzenegger was a strong believer in using jump sets like this in his training, as were many of the great old time bodybuilders.

Let me show you an example…

Let’s say that you were going to train chest and back in the same workout and you were going to perform 5 sets of dips for the chest, and 5 sets of chin ups for the back.

If you were to perform them in straight sets the workout may go like this:

(Note: I’m just using these numbers as examples, your actual reps may be different based on your individual strength levels.)

Example of Straight Sets:

Dips: Set 1 – 15 reps Set 2 – 15 reps Set 3 – 12 reps Set 4 – 10 reps Set 5 – 8 reps

Chin Ups: Set 1 – 12 reps Set 2 – 10 reps Set 3 – 8 reps Set 4 – 6 reps Set 5 – 5 reps

By the time you get to the last couple sets of each exercise your strength will really be dropping off due to muscle fatigue, especially when done is a straight set fashion.

But if you were to do the same number of sets for both exercises done in a Jump Set fashion you would be able to get more total reps and maintain higher strength levels into the final sets.

Example of Jump Sets:

Dips: Set 1 – 15 reps
Chin Ups: Set 1 – 15 reps

Dips: Set 2 – 15 reps
Chin Ups: Set 2 – 15 reps

Dips: Set 3 – 12 reps
Chin Ups: Set 3 – 12 reps

Dips: Set 4 – 12 reps
Chin Ups: Set 4 – 12 reps

Dips: Set 5 – 10 reps
Chin Ups: Set 5 – 10 reps

*Note: you would take a full rest break in between each set before moving onto the next set.

In the above example, you’ll be able to perform higher reps into the latter sets then you normally would if you performed them straight through. Thus increasing both your training volume and intensity.

And the best part is that the workout time is the same, the total number of sets performed is the same, and the rest periods are the same. But the overall workload is higher for each exercise because you are resting one bodypart when you jump to another.

Jump sets work best for agonist and antagonist muscle groups.
Examples of agonist and antagonist muscle groups are:
- chest & back
- biceps & triceps
- quadriceps & hamstrings
- abs & lower back

Another thing that I want to mention is that this technique can be used throughout your entire workout. You don’t have to limit it to just one exercise for each bodypart.

Some jump set examples are:
- bench press & barbell rows
- cable cross overs & lat pull downs
- dumbbell curls & overhead dumbbell extensions
- preacher curls & push downs
- leg extensions & leg curls
- sit ups & hyper extensions

And the list goes on and on…
It’s only limited by your imagination and what gym equipment you have available.

Note:
Big exercises like squats and deadlifts do not work well for jump sets as these are the biggest and most demanding exercises you can do. It is best to do these 2 exercises by themselves so you can focus your attention and effort 100%.

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If you would like to learn more some unique and unorthodox training ideas for improving the quality of your workouts then you should check out the “Blast Your Bench” program. This program will show you exactly how to cycle your training with over 20 weeks of organized workout routines all designed to maximize your strength and muscle gains, while minimizing the time you spend stagnating in training plateaus. You’ll start seeing big results in just 21 days and you can ride the wave of Muscle Growth Momentum and pack on size and strength like never before! There is no fluff and no filler; just the hard-core truth about building muscle and maximizing your strength gains, FAST! This straight forward, easy to understand, step-by-step program will give you all the tools you need to succeed.

Click Here to find out EXACTLY how you can legitimately increase your max bench press by as much as 51 Pounds in just a few short weeks while getting Bigger, Stronger, and more Muscular all over!

Click Here for more info…

During our stay in Tucumcari, New Mexico we stayed at the Blue Swallow Motel right on Route 66.

During our chit chats with the Motel owners Bill and Terri we got on to the topic of weight training because their son is competitive powerlifter. And they told us about old rec-center in town that has a public gym that’s free to use.

So sure enough Patricia and I had to go and check it out. This was the smallest gym I’ve ever been to, but it had all the basics needed for a solid workout, below is quick video clip from that old school Route 66 gym…

Lorenzo is currently following the 21-Day Fast Mass Building Program and it was his back workout day. So I basically just jumped in and we worked out together and made a video of it.

Now, while I was sharing some muscle building tips with Lorenzo during our workout. He shared some muscle car driving tips with me because earlier that day we took a little zip around LA in our cars. I just got a new 2011 Camaro SS and Lorenzo has a Super Charged 2003 Mustang Shelby Cobra, so between the 2 of us we had over 800 horse power roaring through the streets of LA.

Lorenzo knows how to make that Super Charged Shelby Cobra boogie and stick to the turns like glue.
So I’m the “Muscle Building Coach” and Lorenzo is the “Muscle Car Coach”

Click Here To See Some Pics Of Our Zip Around LA…

However, a lot of guys have trouble stimulating their lats to the max during training. Part of the reason for this is that you can’t see your back when you work it. So it’s harder to develop that “mind muscle connection” where you can really feel the muscles stretch and contract as you do your exercises.

Another reason why guys have trouble building up their lats is because very often the arms (specifically the biceps) take a lot of the workload when it comes to rowing and pulling exercises. Now this isn’t necessarily a “bad thing” because you are still building muscle, but if your goal is to build wider lats than having the arms taking over can limit your results.

One of my buddies and fellow muscle building coach, Nick Nilsson, just shared a killer lat training tip with me and I wanted to pass it on to you here. This simple change in your lifting technique can help you maximize muscle activation in the lats when doing rowing and pulling exercises.

Change Your Grip & Build Bigger Lats…

All you have to do is vary your grip when training your lats, instead of wrapping your thumbs around the barbell like you normally do, push your thumbs against the BOTTOM of the bar instead. Just like is shown in the picture below…

Try This Thumbless Grip To Activate Your Lats More…

As you do pull ups, pull downs, or rows you want to actively push your thumbs into the bottom of the bar.

The whole act of pushing with your thumbs will take some of the biceps activity out of the lift and allow you to focus more on feeling the lats working. This has to do with the whole agonist and antagonist muscle action, because pushing with the thumbs engages the triceps more and thus neutralizes the biceps involvement.

Now the only draw back here is that you’ll probably have to use lighter weights until you get used to the new grip and technique. But that’s ok, after all the purpose of this technique is to help stimulate new muscle growth in the lats, not to see how much weight you can lift.

Give this simple “Thumbless Grip” technique a try in your next back workout, and leave me a comment below letting me know how it works for you!

And if you’d like to learn some other killer training tricks like this for stimulating new muscle growth in your stubborn bodyparts, than I highly recommend you check out my buddy Nick Nilsson’s new program: “Mad Scientist Muscle” How To Build MONSTER Muscle Mass With Science Based Training. Nick is one of those guys who thinks outside the box. He is one of the most creative muscle building coaches that I know. I’ve picked up dozens of unique tips and tricks from following his programs and I regularly apply them to my own training. So if you are looking for a new twist to help you maximize your muscle growth. You owe it to yourself to check this program out. Click Here To Visit Nick’s Website.

“Are you going to change the playbooks?”
“Are you going to change the players,”
“What are you going to do differently?”

To these questions he replied:

“I’m not going to change anything, we’re just going to get brilliant on the basics. Our opponents may be able to predict exactly what we’re going to do, but we’re going to be so good at the basics that they won’t be able to stop us.”

The Back To Basics Mass & Power Workout…

When it comes to building a muscular physique the one key element that you must focus on is getting stronger. A bigger muscle is a stronger muscle (and vice versa). When you are at the gym just look around at the regular members. I’m willing to bet that the guys who are the biggest and the most muscular are also the ones who are lifting the heaviest weights.

One of the problems that a lot of people run into when training for strength gains is doing way too many exercises. They are spreading themselves too thin and burning out on the sheer volume of training. Part of the problem is the environment that most of us train in. Most commercial gyms these days have so many fancy padded machine exercises all over the place that people are getting away from the basic bread and butter mass building moves.

Now don’t get me wrong, I’m a big fan of machine exercises and I feel they have their place in the gym. Machines are great for isolating specific muscles, good for working around injuries, and they can help add variety to your training. Plus there are some exercises that can only be done on machines that can’t be duplicated with free weights (i.e. pull downs, push downs, leg press, leg extensions, etc.).

However, over reliance on machine exercises will actually make you weaker, instead of stronger. The reason I know this is because I’ve personally fallen into this trap myself several times over the years. Opting for Leg Press over Squats. Doing the Hammer Strength Bench Press instead of the Barbell Bench Press. Machine Rows instead of Barbell Rows, etc…

Now you can still make “strength gains” in these machine exercises. However, those strength gains don’t always carry over into your free weight exercises. Machines balance and support the weights for you, all you have to do is push or pull along a guided track, so it’s not a true strength builder.

But when you make strength gains in basic free weight exercises, those gains almost always carry over into your machine exercises. Free weights put you in a real 3 dimensional environment where you not only have to push or pull the weights, but you have to balance and support them as well. Barbells and dumbbells can twist, turn, wobble, etc. and this all leads to a higher level of neuromuscular activation and thus more stimulation for strength and muscle development. So for our Back To Basics Mass & Power Workout we’re going to put the machine exercises on the back burner. Instead we are going to focus on only doing a select few powerlifts and working the crap out of those lifts!

The goal for each workout is simple…
To Lift More During This Workout Than You Did For Your Last Workout.

If you can consistently beat your previous best lifts over and over again, even if it’s just getting an extra rep or adding an extra 5 pounds to the bar, it will all add up overtime and equal some Big Lifts and some Big Muscles. Now what we consider “big” is all relative, I’m not saying that within in the matter of weeks you’ll be ready to pose down with Jay Cutler on the Olympia stage or anything like that. But by getting stronger on the basic lifts you’ll be able to blow past your own training plateaus and set some new personal records in size and strength.

So without wasting anymore time, let’s cut the small talk and get right into the “Meat & Potatoes” of the program…

Focus On The Basic Powerlifts…

The workout will consist of:
- Squats
- Bench Press
- Deadlift
- Overhead Press

That’s it, nothing more, nothing less!

These are the core powerlifts. The big 3 (squat, bench, and deadlift) are the competition lifts in powerlifting. Nothing else can sum over up overall brute strength and power like those 3 lifts. And the overhead press was one of the core competition lifts in Olympic Weightlifting up until 1972. But due to a lot of controversy with judging proper form in the lift, it was later removed from the official competition lifts. However, that doesn’t mean it’s any less effective for building strength and packing on solid muscle mass!

Workout 3 Days Per Week…

The workout itself is very simple. You’re going to hit the gym 3 days per week (or every second day). The main thing is that you take a full day of rest after each workout before training again.

Warm Up Before Every Workout…

Before each workout you’re going to do a proper warm up. I suggest doing 5-10 minutes of cardio such as a rowing machine or an elliptical with the moving arm handles. Ideally you would do something that moves your entire body, elevates your core temperature, and gets the blood flowing.

After your cardio you’ll do some rotator cuff rotations, arm circles, bodyweight squats, etc. to make sure all your major muscles are limber. I’ve got a good video on YouTube that shows how to do a proper warm up routine at: Pre-Workout Warm Up Exercise Routine.

Once you are all warmed up you’re going to head over to the power rack and get set up for your first set of squats!

Sample Workout Routine…

For each exercise in our basic mass and power workout you’re going to do a few progressively heavier warm up sets, pyramiding up to your top working weight, then you are going to do 2 sets of 5 reps with your top working weight.

Now for example purposes, let’s assume your top working weight in the squat is 225 pounds for 5 reps. Your weights, sets, and reps may go like this:

Sample Squat Workout:
1st set – 95 pounds x 10 reps (warm up)
2nd set – 135 pounds x 8 reps (warm up)
3rd set – 185 pounds x 5 reps (warm up)
4th set – 225 pounds x 5 reps (working set)
5th set – 225 pounds x 5 reps (working set)

After squats you’ll move on to the bench press. And for our example, let’s assume your top working weight in the bench press is 185 pounds for 5 reps. Your weights, sets, and reps may go like this:

Sample Bench Press Workout:
1st set – empty bar x 10 reps (warm up)
2nd set – 95 pounds x 8 reps (warm up)
3rd set – 135 pounds x 5 reps (warm up)
4th set – 185 pounds x 5 reps (working set)
5th set – 185 pounds x 5 reps (working set)

After bench presses you’ll move on to the deadlift. And for our example, let’s assume your top working weight in the deadlift is 275 pounds for 5 reps. Your weights, sets, and reps may go like this:

Sample Deadlift Workout:
1st set – 135 pounds x 10 reps (warm up)
2nd set – 185 pounds x 8 reps (warm up)
3rd set – 225 pounds x 5 reps (warm up)
4th set – 275 pounds x 5 reps (working set)
5th set – 275 pounds x 5 reps (working set)

After deadlifts you’ll move on to the overhead press. And for our example, let’s assume your top working weight in the overhead press is 100 pounds for 5 reps. Your weights, sets, and reps may go like this:

Sample Overhead Press Workout:
1st set – empty bar x 10 reps (warm up)
2nd set – 65 pounds x 8 reps (warm up)
3rd set – 85 pounds x 5 reps (warm up)
4th set – 100 pounds x 5 reps (working set)
5th set – 100 pounds x 5 reps (working set)

That’s it, those are the 4 basic lifts that you are going to do for each and every workout. And your training goal is simple, each workout strive to add 5 pounds to the bar and still perform all the sets and reps. If you are able to up the weight by 5 pounds and still get all the required sets and reps with good form, then up the weight again for your next workout and keep progressing in this fashion. However, if you get stuck and don’t hit 5 reps on one of your working sets, or you had to get help from a spotter, keep the same weight for your next workout.

When planning out a program like this it’s a good idea to be little conservative when selecting your starting weights. I’d much rather you go through the workouts feeling strong with the weights and knowing that you could do grind out an extra rep or two if you really had to. This will allow you to build momentum in your training and allow you to keep increasing the weights by those 5 pound jumps for several workouts in a row before hitting a pleateau.

The slow and steady approach to strength gains is much better than starting off too heavy and hitting failure right off the bat and having to drop down in weight. Getting “beaten by the weights” and having to lighten the load is no fun. But feeling strong and making those small frequent jumps in weight helps keep you motivated. A lot of people ignore this aspect of training, but being motivated, feeling strong, and actually looking forward to your workouts is half the battle. That’s what keeps you on track towards your muscle building goals.

Additional Training Tips…

If you are a more advanced lifter and can handle heavier weights than what I have listed in the examples, than you’ll most likely need to perform more warm up sets. The heavier you lift, the more warm up sets it will take in order to reach your top working weight.

You may also want to cycle the order that you perform the exercises, so overtime you can hit each exercise at the beginning of your workout when you are fresh and at your strongest. For example, you may start your first workout with squats, bench presses, deadlifts, and overhead presses. The next workout you could do bench presses, deadlifts, overhead presses, and squats. The following workout you could do do deadlifts, overhead presses, squats, and bench presses, etc. And just keep rotating through the exercises like that.

The use of a good powerlifting belt and lifting chalk will really help, especially as you build up the poundages for those top heavy working sets. You could even use lifting straps to help re-enforce your grip on the deadlifts if needed. But make sure to do all your warm up sets without lifting straps so that you’ll still be able to build up your natural grip strength.

What About Working The Rest Of The Body…

As I’m writing this I can already hear the comments coming from the peanut gallery:
- “What about all my other muscle groups?”
- “What am I going to do for biceps?”
- “What about calves?”
- “Shouldn’t I be working my abs everyday?”
- Etc…

The biggest problem that people run into when following a basic mass and power workout program is that it “Seems Too Basic”. Most people don’t see the forest for the trees. They over complicate things by always looking for new exotic exercises, magic formulas, unique training theories and new age programs. Meanwhile, the answer to their problem is very often staring them right in the face, but they overlook it because it seems too obvious.

Too many guys get bogged down in the minor details before they even have a solid foundation to work with. To give you a real world example of this, let’s look at the process of building a house. If you were building a house would you start off worrying about what color you are going to paint the walls before the foundation has been laid and the house has been framed? Probably not… Now I’m not saying that the color that you paint the walls isn’t important, but it’s a very specific detail that only really matters way down the line once the rest of the house has been built.

The same applies with building your body. It makes no sense to focus on the details of your physique and doing specialization training when you weigh a buck fifty soaking wet. Focus first on putting some meat on your bones and building up your base strength. A good goal to strive for is to get your strength up in the core powerlifts so that you can bench 1 and 1/2 times your bodyweight and squat and deadlift 2 times your bodyweight. Focus on hitting those numbers before worrying about how to bring out the detail of your serratus anterior or isolating your vastus medialis. It makes no sense to worry about sculpting your bicep peak or isolating the lateral head of your triceps if your arms barely stretch the tape measure to 13 inches. Pay your dues in the gym with some hardcore training on the basic powerlifts and you’ll pack more meat on your guns than biceps curls ever could.

And as for working your abs, regularly doing heavy squats, deadlifts, and overhead presses will build more functional strength throughout your entire core than doing crunches until you are blue in the face.

Conclusion…

You’ll be amazed at the improvements you can make in your overall muscular development if you just take a couple months and really focus on improving the 4 basic powerlifts. If you were to add 30-50 pounds to each of these lifts over the course of the next 2 months, just think of how that would impact your overall muscle density?

And to let you know, when you zero in and target all your training efforts on just a few basic lifts, making these kinds of strength gains within a couple months is very realistic. Especially if you have been doing “marathon workouts” and trying to work the muscles from every angle possible with every exercise imaginable.

So if you are looking to take your physique to the next level of muscular development, give this Mass & Power program a try. Simplify your approach, focus on making strength gains, and get brilliant on the basics!

If you’ve been working out for any length of time than no doubt you’ve heard the debates over how many reps you should do per set in order to maximize your muscle growth…

- Some people say “high reps for cutting” and “low reps for bulking”.

- Some say “go heavy or go home” and recommend super heavy weights for low reps.

- Others like to train a bit lighter and “pump it up” and strive to keep the muscles under tension for longer periods of time.

But the question that’s on your mind right now is:
“Which rep range is the best one and which one should you use in your workouts?”

Well, there is no cut and dried answer to this, in fact you can literally make muscle gains training in all of the above rep ranges provided that you are putting enough demands on the muscle, training in a progressive fashion, and that your nutrition and recovery are adequate to support muscle growth.

But there are some general guidelines that you can follow to help you better structure your bodybuilding workouts and maximize your muscle growth. And that’s what I’m going to share with you here in this article.

Rather than randomly selecting some magic number as your rep range for all your workouts, you need to break things down and get more specific. There is really no such a thing as the one best rep range that works for all exercises. How many reps you do will vary greatly depending on the particular exercise you are doing.

For example, if you were doing deadlifts and then afterwards going to do abdominal crunches. Do you think that you would use the same set and rep pattern for both exercises? Of course NOT.

One is a heavy mass building power move, and the other is a small isolation exercise. They both work the muscles totally differently, so obviously you wouldn’t train these 2 exercises the same way and use the same set and rep patterns.

Certain exercises are classified as Heavy Mass Building Power Moves and they work better for heavy weights and low reps. These are the “meat and potatoes” exercises that should lay the foundation to your muscle building workouts.

Than you have Mid-Range Power Moves that are still basic compound lifts, but these exercises are better worked with higher reps compared to the Heavy Mass Builders.

And finally you have Isolation Moves that are used for targeting specific areas of the muscles. These exercises work better with higher repetitions, lighter weights, and very strict form.

Generally with the heavy power moves your main focus is on moving the weight. With these exercises you should strive to increase the weights you lift on a regular basis (provided you can maintain good form of course). Than as you get into the mid-range and isolation moves your main focus should be on feeling the muscles working and getting a good pump. Rather than simply trying to increase the weights you are lifting.

Some examples of Heavy Power Moves are:
(Best Used With Heavy Weights & Low Reps)

Squats:

Deadlifts:

Bench Press:

Shoulder Press:

These are big basic free weight exercises that allow heavy weights to be lifted for low reps. The classic 5 sets of 5 reps routine works really well for these exercises. And advanced powerlifters and strongman competitors will even work up to heavier weights by doing heavy triples, doubles, and even single rep sets for these basic powerlifts.

Some examples of Mid-Range Power Moves are:
(Best Used With Moderate Weights & Moderate Reps)

Leg Press:

Barbell Rows:

Dumbbell Bench Press:

Dumbbell Shoulder Press:

Barbell Curls:

Dips:

Pull Ups:

These are mid-range compound exercises that still allow for heavy weights to be lifted, but work better with moderate repetition range of 6-10 reps per set. These mid-range exercises will make up the majority of your muscle building workout program.

Some examples of Isolation Moves are:
(Best Used With Lighter Weights & Higher Reps)

Leg Extensions:

Leg Curls:

1 Arm Dumbbell Row:

Dumbbell Flys:

Side Lateral Raises:

Concentration Curls:

Tricep Kick Backs:

Calve Raises:

Abdominal Crunches:

These are isolation exercises that work best when trained with light to moderate weights and high repetitions. Ideally you would use these exercises as finishing moves and do them at the end of your workouts. The idea here is to really pump up the muscles after you’ve already completed your heavier power moves. Keep your reps for these exercises to 10-15 per set, and in some cases you can even perform higher reps (i.e. 20+ reps per set) especially with abs and calves.

Conclusion…

These exercises and rep ranges are applicable to most weight training workout programs. However, there will always be exceptions to these rules depending on the particular training program. For example, the classic 20 rep squat routine is one such example of using a heavy mass building power move for high reps. And there will be other times when you may train isolation exercises with heavier weights and lower reps, especially if you are following a body part specialization program such as Blast Your Biceps.

However, the general training guidelines for most workout programs are:
- Heavy Powerlifting Exercises: 5 reps per set
- Mid-Range Compound Exercises: 6-10 reps per set
- Smaller Isolation Exercises: 10-15 reps per set

Now even if you have your weight training program structured perfectly with the correct sets and reps for each exercise, that’s only one piece of the whole muscle building puzzle. What you feed your body is just as important (if not more important) than the actual workouts you do in the gym.

If you don’t have your muscle building nutrition program nailed down pat, than you may end up like a lot of guys who waste their time and effort busting their butt in the gym only to look the same… day after day… month after month…

And the problem is – most guys have NO IDEA they are even making these errors and that’s why they’ll never have a body that truly sets them apart from the pack. In the informative video presentation below you’re going to learn to solution to the Top 3 Nutrition Mistakes That Are Costing You Precious Muscle Gains.

Now normally I like to jump in and give some of these strength challenges a go for shits and giggles. However, this time around I decided to pass on these events because I’m still recovering from a recently torn bicep injury.

One thing that always impresses me when watching these strength challenges is the level of raw strength that some of these guys have. After all the Arnold attracts muscle building and fitness enthusiasts from all over the world so you are bound to find some really strong dudes!

And one guy who really impressed me this time around was one my good friends, Rob King. We both train at the same gym together here in Newfoundland, Canada.

Now I knew Rob had kicked his training into high gear since the new year. He was training like a madman in the gym and his diet is dialed in dam near perfect. But I was still blown away by how strong he is when it came to bodyweight exercises.

I actually caught a quick video clip of him below repping out 16 good pull ups wearing a 50 pound weighted vest. Now for most people simply doing 16 pull ups with bodyweight would be considered an impressive feat of strength, let alone having an extra 50 pounds strapped to your body!

The thing that impresses me the most about Rob kicking ass in the pull up challenge is that he’s not a young buck anymore. He’s 37 years old and he’s had his fair share of training injuries (including tearing both biceps) but he keeps coming back stronger than ever. The guy is persistent and I respect that!

He’s got me all fired up to get back into some serious hardcore training again as soon as my bicep injury heals up.

Rob King is the author of Muscle Building Nutrition. A complete bodybuilding nutritional system that takes away all the guess work, confusion, and overwhelm when it comes to dieting for muscle growth.

If you’ve been around the iron game for any length of time, than you already know that your workouts in the gym are actually the “easy part” of your whole muscle building program. It’s WHAT you EAT and WHEN You Eat It that can make or break your success.

In fact most bodybuilding experts agree that nutrition is responsible for up to 80% of your overall muscle building results! So with such a large chuck of your success being based on your diet, you can’t afford to get slack in this area.

Right on his website Rob shares the Top 7 Nutrition Mistakes that most guys make when it comes to eating for muscle growth and how you can avoid them.

Click Here for more info on structuring a proper Muscle Building Nutrition Plan!

If you’ve ever been to the Arnold before than you know that the guys in the Animal Cage really live up to their name. They are friggen insane with the hardcore lifting they do. I filmed a bunch of different training and lifting videos from the Animal Cage that I’ll be posting over the next little while, but one that I wanted to share with you now is a killer deadlift for reps video, the guys are repping out with 535 on the bar!

I’ll be posting up more highlight videos from the 2011 Arnold Expo on my YouTube channel at: http://www.YouTube.com/leemhayward very soon.

And in the mean time if you are looking for a kick ass deadlift workout program, be sure to print off a copy of my 7 Week Deadlift Workout this is a totally free workout program that you can use to help add as much as 50 pounds to your max deadlift in just 7 weeks.

Just click on the link below to get the complete workout…

www.LeeHayward.com/deadlifts.htm

Elliott is a professional strongman competitor and one hell of a strength and conditioning coach. He works with a lot of amateur and professional athletes who are looking for that extra edge, as well as average guys who just want to get in their best shape physical shape.

Now as a strength and conditioning coach Elliott focuses more on strength and athletic performance, not so much on muscle specialization workouts. Most of his training is based around working the body as a whole unit with lots of full body workouts.

Total body training is very effective. But when you have a stubborn lagging muscle group you need to do more than just “total body workouts” to target that specific muscle group and bring it up to par with the rest of your body.

Elliott asked me to help out one of his coaching students with some specialization tips for building wide muscular lats and that’s exactly what I cover in the video below…

Now I have a question for YOU…

What are some of your stubborn body parts that you would like help with developing?

You see to help Elliott out with his new Lean Hybrid Muscle Training System I’m going to put together a special “Muscle Specialization Guide” that will show you how to target your stubborn muscle groups and perform specific exercises to help bring them up to par with your stronger muscle groups.

So in the comments section below please let me know exactly what are your most stubborn muscle groups that you would like to get specialized workout programs for?

I’m sure everyone reading this has at least 1 body part that they’d like to improve, so I’m hoping for at least 100 comments to this blog post.

Than based on the feedback I get here I’m going to pick the most popular ones and create a complete “Muscle Specialization Training Guide” for those specific body parts.

So take a minute right now and post your comments below…

A question that I’m often asked by my followers is about lifting straps to re-enforce your grip when lifting weights. How do you use them? When should you use them? etc… Now I’m going to be upfront and say that I personally believe in building up your grip strength naturally without the aid of lifting straps “most” of the time. A big mistake that I see folks doing is getting hooked on lifting straps and using them too often. I actually fell into this trap myself back in the late 1990′s and early 2000′s. I was using straps for all my rowing exercises and I did not do any direct grip training. The end result… My Grip Sucked!

It got to the point where I couldn’t even do a back workout without using straps. I didn’t really think it was that big of a deal until one day when I was watching a local powerlifting meet and I seen a lot of the lifters who were a lot smaller than me, lifting a heck of a lot more than me, and doing it WITHOUT using wrist straps!

This really got me thinking about what I could do to build up my grip strength in a hurry. That’s when I started researching about grip training and that eventually lead me to Heavy Duty Hand Grippers.

I am a huge fan of the Heavy Grips Hand Grippers and I think that all muscle building enthusiasts should incorporate them into their training.

Simply taking 5-10 minutes and doing some direct grip work 3 days per week after your normal workouts will make a HUGE difference in your grip strength and forearm development. In fact within 90 days of using the Heavy Grips I added a solid inch of mass to my forearms and increased my grip strength from barely being able to close the 200 pound gripper to mashing the 300 pound gripper shut.

That grip strength carried over into my weight training workouts as well and now I’m happy to say that I can do a solid back workout without having to rely on lifting straps to get it done.

Now with all that being said, do I still use lifting straps?

YES I do! But now I’m using them the way they were meant to be used. As a tool to help you occasionally push yourself beyond what your grip can normally hold. But not over using them to the point where you rely on them for all your rowing exercises.

For me I’ll put on the straps when I push myself to perform both heavy weights and high reps. Such as heavy “higher” rep deadlifts, heavy high rep dumbbell rows, high rep shrugs, etc. When doing higher reps your grip is more likely to give out before the stronger muscles of your back, traps, etc. reach failure. It’s times like these that straps can help. But I’ll still perform all my warm up sets and even heavy lower rep sets without lifting straps. For example, if I’m pulling a heavy single rep deadlift I’ll do so without the use of straps.

This occasional use of lifting straps along with focusing on direct hand gripper training allows you to get the best of both worlds. A stronger grip and big muscular forearms – PLUS – a tool to help you blast your back past the point of where your grip would normally quit.

In the video clip below I’m showing my friend Brent how to use lifting straps for the first time. If you have never used straps before or are unsure about how to properly set them up. I highly recommend you check it out…

P.S.
If you would like to get your very own set of Heavy Grips Hand Grippers just click on the link below. These are high quality heavy duty steel hand grippers that come in 6 different strengths; 100 pounds, 150 pounds, 200 pounds, 250 pounds, 300 pounds, and 350 pounds. This way you can train your grip just like any other muscle group with progressive overload.

Click Here To Order

Now get your mind out of the gutter… I don’t mean THAT kind of swinger…

I’m talking about swinging your way to a wider more muscular back with a killer pull up variation.
This one really stretches out your lats and builds a powerful grip at the same time.

So if you are looking for something different with your back / lat workouts,
why not give the “Swinger Pull Up” a try!

Progressive Pull Up Program!

“How To Master The Pull Up & Build A Massive Muscular Back!”

If you struggle with performing pull ups and chin ups then you need this program NOW! Because it is going to take you through a complete graduated pull up video training system. There are workouts for all levels; from beginners who can’t even perform a single pull up with bodyweight, right on up to advanced lifters who can bang out multiple sets of weighted pull ups! Click Here to learn how you can ‘Blast Your Back’ by mastering one of the best upper body exercises of all time – The Pull Up!

Click Here For More Information…

The workout consisted of 1 arm dumbbell rows for lat thickness. Weighted pull ups for lat width. And good mornings for developing the spinal erectors, lower back, and core.

If you’d like to keep up to date and get early bird notification when I post new workout videos, be sure to subscribe to my Total Fitness Bodybuilding YouTube Channel.

“The Progressive Pull Up Program”
How To Master The Pull Up
& Build A Massive Muscular Back!

I made this DVD because I’m constantly getting questions from folks all the time asking me how they can improve their Pull Up strength.

It’s no secret that the key to building a V-shaped back is mastering pull ups and chin ups. Show me a guy who is really good at pull ups and you’ll show me a guy who has a HUGE muscular back!

So if you struggle with performing pull ups and chin ups then you need this program because I’ll take you through a complete graduated pull up training system.

All basis are covered here. Right from the out of shape beginner who can’t even do a single pull up with bodyweight, right on up to the advanced muscle-head who can bang out multiple sets of weighted pull ups!

And I’d like to send you a copy of this for FREE!

Just watch the video below for details on how you can get your copy right now…

If you’re ready to kiss your training plateaus good-bye and increase your muscle, get ripped, and switch your metabolism to turbo, then take advantage of this amazing opportunity while you still can.

Just click the link below to get started Right NOW!

http://www.MaximizeYourMuscleProgram.com <– Click The Link

We made the most of the little resort gym, granted it was small, but it served our needs. By doing a fast paced, high rep, circuit routine you can still get a great pump up.

It was a nice change of pace from our regular “power bodybuilding” workouts.

Note:
For the next 36 hours Dave is running a special promo on his
Anabolic Cooking Bodybuilding Nutritional System!

And as an extra Bonus I’m adding in a FREE copy of the “Blast Your Biceps” Online DVD that Dave and I filmed together. This video contains some serious heavy hardcore off-season training footage. Both Dave and I hit some of our personal best lifts in this video.

Click Here for more info…

==========================================

The “Anabolic Cooking” Nutritional System will teach you how to make your own mouth-watering meals that will fuel your efforts in building the lean athletic body you deserve!

This program is packed with more than 200 “Anabolicious” recipes that are:

• Absolutely Delicious
  
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This video covers a big basic “Mass Building Back Workout”.

Back training is critical to your overall muscular development, because your back comes into play with virtually every single exercise that you do.

So if you’re looking to get bigger and stronger all over. Make sure to focus on building up your back with basic hardcore mass building exercises like these.

• The picture is of Lee Hayward on stage @ the 2010 Atlantic Canadian Bodybuilding Championships in Moncton New Brunswick.

The workout consists of…

Deadlifts: Start off light and do several progressively heavier sets, working up to a max effort set.

Pull ups: 3-4 sets of as many reps as you can do. Switching your grips with each set.

Dumbbell Shrugs: 3 sets of 12-15 reps, really focusing on getting a good peak contraction at the top of each rep.

Wrestlers Bridge: Hold for 3 sets of 1 minute each to really finish off your back workout!

If you’d like to get some other killer tips & tricks for increasing your bench press strength, be sure to check out the link…

http://www.BlastYourBench.com/special

There were 4 BIG dudes training together:
- Big Luke who is 245 pounds and built like a tank!
- Dave “The Muscle Cook” Ruel at a ripped 230 pounds!
- Big Remi at a lean and powerful 217 pounds!
- And myself, the little man of the group, at just 207 pounds

We would start each exercise with a warm up weight and
then go one after the other, each set adding more weight to
the bar and keep going until we hit failure and had to drop out.
Each exercise we did was a competition to see who could lift the
most weight or bang out the most reps!

Let me tell you, this kind of training motivation and competition
will drive you to give it 100%, after all none of us wanted to be
considered a pussy and finish last!

This is part 1 of 2 of our challenge workout.
I’ll be posting up part 2 in a day or so.

Are you looking for a complete “Hardcore Muscle Building Workout” program? If so then you should check out my “Hardcore Muscle Building DVD”. This is a complete 2 disc DVD set that shows you: “How To Train Beyond Muscular Failure For Maximum Muscle Gains” We have this DVD set in stock and ready to ship. Plus as an extra bonus if you order now you can get FREE Shipping to anywhere in the world. Click Here To Get Your Copy Now Sent By FREE Rush Delivery!