“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

This one covers one of the most talked about supplements in the entire bodybuilding and fitness world and that’s “Creatine”.

Particularly with regards to what is creatine, creatine side effects, creatine health benefits, how to take creatine, what’s the best value for your money when buying creatine, and a lot more…

But before you watch this video, I would suggest that you check out the previous 2 parts of my Bodybuilding Supplements Review Guide at the links below:

Part 1: http://www.youtube.com/watch?v=yz9OCT4upRQ
Part 2: http://www.youtube.com/watch?v=aIKzriUEeEg

After you’ve watched those videos, you can move on to this 3rd part right here.

After you watch this video, please feel free to leave me a comment below letting me know what you thought of it. And you can also leave me your suggestions about what you would like to see covered in my future bodybuilding supplement review guide video clips.

Also make sure to subscribe to my Total Fitness Bodybuilding YouTube Video Channel so that you can stay up to day with all my latest muscle building videos!

http://www.youtube.com/leemhayward

There are three distinct categories of the human body: the endomorph, characterized by a preponderance of bodyfat; the mesomorph, marked by a well-developed musculature; and the ectomorph, distinguished by a lack of either much fat or muscle tissue.

Obviously, most people are not going fit exactly in one category or another. We tend to have a combination of the 3 body types. But knowing which of the 3 body types you predominately lean towards can help you structure your workouts and nutrition program to better meet your fitness goals.

Here are some general training and nutrition guidelines to follow for each of the 3 body types…

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

Ectomorph

Ectomorphs need to focus their efforts of gaining muscular bodyweight.

Heavy weight training will help ectomorph’s stimulate muscle growth. Slower paced workouts with longer rest periods (i.e. at least 2 minutes between sets) will allow heavier weights to be lifted and thus help stimulate more muscle growth. Ectomorph’s also need to train less frequently in order to give their body plenty of time for growth and recovery. 3 weight training workouts per week would be ideal.

Cardio and other aerobic activities should be kept to a minimum until you are happy with your current bodyweight. This will conserve calories and allow them to be utilized for muscle growth.

Ectomorph’s need to make sure that they consume more calories then they burn off in order to have a caloric surplus from which to grow from. Ideally they should not go any longer then 2 hours without eating something. Each meal should contain protein and starchy carbohydrates. While the diet should be focused around natural unprocessed foods, some higher fat foods like peanut butter, red meat, whole eggs, and full fat dairy products can be added to the diet to help increase the caloric intake.

Ectomorph’s have really fast metabolisms so the risk of gaining bodyfat is low. And even if they do gain some bodyfat during the mass building phase, they will easily be able to get rid of it once they return to a lower calorie diet.

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

Endomorph

An Endomorph’s biggest problem is losing bodyfat and keeping it off.

Weight training will help endomorph’s develop a better muscle to fat ratio in their body and therefore speed up their metabolism. Ideally endomorph’s should train at a fast training pace (very little rest between sets and exercises) to help burn up more calories during their workouts.

A minimum of 30 minutes of daily cardio, preferably done first thing in the morning before eating, will help burn up stored bodyfat and help increase the metabolism. Moderate intensity activities like brisk walking, bike riding, and cardio machines at the gym are ideal.

Endomorph’s need to eat less then maintenance calories in order to burn up stored bodyfat for energy. 5-6 small meals spaced out every few hours during the day. These meals should be based around lean protein and green veggies. The only time starchy carbohydrates should be consumed is immediately after exercise. At these times the body is primarily concerned with replacing muscle glycogen and the carbohydrates will be unlikely to get stored as bodyfat after exercise. Obviously, sweets, junk foods, and heavily processed foods should be eliminated from your diet, except for an occasional treat once or twice per week.

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

Mesomorph

Mesomorph’s tend to be in the middle of the road as far as muscle mass and bodyfat. They generally have a naturally fit body, but to maintain it or improve it they need to exercise and diet correctly. Most successful bodybuilders have this body type.

Weight training can be done more often and for longer sessions then would be good for an ectomorph, but mesomorph’s still need to be careful not to overdo it. Depending on the individuals fitness goal, a mesomorph could focus on the guidelines suggested for an ectomorph and gear their training towards gaining muscular bulk. Or they could focus more alone the guidelines outlined for the endomorph and gear their training towards fat loss and getting ripped.

A lot of mesomorph’s like to cycle their training by bulking up and gaining muscle mass during the fall and winter months. And then switch to training for fat loss during the spring and summer months, in order to have a lean fit looking physique for the summer.

Eventually ectomorph’s and endomorph’s can take on a similar training cycle pattern as their physiques get more developed and they begin to take on some of the characteristics of the mesomorph. But they will still have a tendency to need more work on their trouble areas (i.e. gaining size for ectomorphs and losing fat for endomorph’s).

When a mesomorph is happy with their muscle size and leanness they can simply train to maintain it by sticking to a good healthy diet and performing moderate cardiovascular exercise several times per week to keep the bodyfat in check.

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

Conclusion

When you know what body type you have and then train and eat properly for your body type, you will make much better progress with your workouts.

Your goal should be to look as close as possible to a mesomorph. With the correct exercise and diet this is an attainable goal. And while some people may have to work harder then others to either gain muscle or lose bodyfat, progress is possible regardless of genetics. And very often people with a stronger work ethic and more determination will be able to overcome their limitations and surpass those with better genetics.

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

Get Your Very Own Customized Diet & Training Program
Designed EXACTLY For Your Individual Body Type!

Let Lee Hayward help you get into your best shape ever with a personalized diet plan and customized training program + one-on-one online coaching and support to ensure that you maximize your progress. Whether your goal is to lose bodyfat, gain muscular bodyweight, or increase strength Lee can help get the results you want.

Click Here For More Info…

For our July 15 Total Fitness Bodybuilding Talk Show I was joined by FAME Fitness Model Competitor and Author of The “Bones To Buff” program, Joey Vaillancourt.

Joey and I did a tele-conference call and discussed a lot of the unique arm specialization workouts that I have covered in my “Blast Your Biceps” program as well as some overall bodybuilding and mass building training techniques in general.

Right Click Here and choose “Save Target As…” to download the MP3 audio recording to your computer. I have to apologize in advance for the fact that the audio is a little low, so you’ll have to crank up your speakers to hear it. Also at the end of the call when we un-muted the lines for live Q and A there was some back ground static noise. But 90% of the call came through clear. We discussed some killer training tips on this call. Heck, I was even impressed with all the valuable stuff we covered here. It’s a must listen to if you are struggling with building up your skinny arms or any lagging muscle group for that matter.

Note:
Make sure to Subscribe To The RSS Feed and stay up to date
with all the newest Total Fitness Bodybuilding Talk shows.

For More Information About “Bones To Buff” Click On The Link Below: “Bones To Buff” Muscle Building Program Transform Your Body From ‘Skin and Bones’ to ‘Strong and Buff’

For More Information About “Blast Your Biceps” Click On The Link Below: “Blast Your Biceps” How To Add 2 Inches Of Solid Muscle Mass To Your Upper Arms In Just 8 Weeks!

For our July 15 Total Fitness Bodybuilding Talk Show I’m going to be joined by FAME Fitness Model Competitor and Author of The “Bones To Buff” program; Joey Vaillancourt.

Tonight’s show is going to be a bit different than our normal routine. Rather then doing a typical ustream video show, I’m going to do a tele-conference call with Joey and he is actually going to be interviewing ME about bodybuilding training. More specifically about the unique arm specialization training techniques that I have covered in my “Blast Your Biceps” program.

You see this call tonight is going to be shared with both Joey’s “Bones To Buff” members as well as my regular online followers. So it should be an interesting call to say the least. So if you’re looking for some killer muscle building tips to help you pack on a couple inches of sleeve stretching muscle mass to your upper arms, then be sure to get in on tonight’s call with Joey Vaillancourt and myself.

The call starts at 9:00 pm Eastern Time.

The Phone Number you need to call is: 1-218-862-7200
The Bride Number you need to enter is: 277155

If you are not sure when 9:00 pm Eastern Time is in your time zone, you can check it out at: http://www.timezoneconverter.com

Note: it would be a good idea to call in a few minutes early. If you wait too late and the lines get busy, you may have trouble dialling in to the call.

This show covered viewer questions with regards to
Mass Building Training, Nutrition, and Supplementation…

I dedicated the entire talk show to answering your questions
and we covered some very important ones such as:

- How do you create a body part specialization workout?

- What supplements should you take before, during, & after
your workouts?

- Can protein supplements cancel out the negative affects
of drinking alcohol?

- What’s best for building mass: heavy weights and low reps
or lighter weights and higher reps?

- How to know when should you bulk up and gain size,
and when should you focus on cutting up and losing fat?

You can download the MP3 replay now at:

http://www.LeeHayward.com/tv