What you’re going to get in the video below is a complete push up workout that you can do at home without any exercise equipment.

You’re also going to get some advanced push up variations that you can do using rubber fitness bands for added resistance. And don’t worry if you don’t have a set of rubber fitness bands, because you can order your very own set of Heavy Duty Adjustable Tension Rubber Exercise Bands from: www.BodyLasticBands.com

Push ups are great extra exercise that you can add to any workout routine to help speed up growth in the chest. So if you find that your chest is a stubborn muscle group for you, then simply doing a couple sets of push ups everyday can help spur on new muscle growth because you are regularly flushing blood and nutrients into your pectoral muscles.

Give these push up exercise variations a try for yourself and then leave me a comment below letting me know how they work for you.

Join The “Inner Circle” Coaching Club…

And if you would like to work with me personally and get your very own customized diet and workout program for building muscle, burning bodyfat, and getting in your best shape ever. Then make sure to sign up for the Total Fitness Bodybuilding “Inner Circle” Coaching Club at: www.TotalFitnessBodybuilding.com

After all pull ups and chin ups are among the hardest bodyweight exercises, but they are also some of the best moves you can do for building a HUGE Muscular Back!

And that’s why I’ve put together a simple to follow instructional training video called:

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

Click Here To Get Your Copy!

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 it will take you through a complete graduated pull up training system.

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

The entire “Progressive Pull Up Program” is covered on downloadable DVD, all the exercises and workouts are explained and demonstrated in detail. Watch and learn how you can ‘Blast Your Back’ by mastering one of the best upper body exercises of all time – The Pull Up!

Click Here To Get Your Copy!

“I know I should stretch… blah, blah, blah… but why bother? I just want to get big and muscular. And besides I don’t want to look like some skinny twisted up yoga master.”

(Note: I hope I didn’t offend any skinny twisted up yoga masters who may be reading this )

Well, one thing you probably didn’t realize is that when stretching is properly integrated into a weight training program it can actually speed up your muscle growth. In this blog post I’m going to outline several unique stretching exercises that are designed to stretch the connective tissue which surrounds the muscles, and there by expand the fascia and enable the muscles to grow bigger and stronger.

The connective tissues that surround the muscles is very tuff and hugs the muscle fibers tight. This can actually constrict expansion and growth. For muscle hypertrophy to occur the surrounding fascia needs to be stretched and become more pliable in order to give the muscle fibers room enough to expand grow bigger.

Even if you haven’t seriously focused on stretching before, the muscle mass that you have built up to this point came about from the stretching and expanding of the muscles encasing tissue. During your workouts when blood is being pumped into the muscles, the surrounding connective tissues are being stretched, that’s why you get that tight feeling we call “the pump”.

The ideal time to stretch for increasing muscle mass is right after you’ve trained a particular bodypart and the muscles are “pumped up” and feeling tight.

At this stage the connective tissues are already being stretched from the blood volume in the muscles, and then by manually stretching the muscles as well, you get a double whammy effect and this really increases the muscle fibers growth potential.

There are basically two types of stretching that you can do to expand the fasical and surrounding connective tissue, active stretching with weights and static stretching.

Active Stretching With Weights

Active Stretching with weights is where you include exercises in your routine that work the muscles in the fully stretched range of motion. Some good examples of this include:

- Dumbbell Flyes for chest.

- Pull Overs for the lats.

- Preacher Curls for the biceps.

- Overhead Tricep Extensions for the triceps.

- Shrugs for the shoulders / traps.

- Stiff Leg Deadlifts from the hamstrings and lower back.

- Bench Lunges for the quads.

- Standing Calve Raises for the calve.

Now there are plenty of other exercises that I could add to the list of active stretching moves. But I think you get the idea. Each of these exercises allow you to lower the weight all the way down and really feel a deep stretch in the muscles at the bottom of each rep. To really emphasis the stretch you can hold the bottom position of each rep for a couple seconds while you do these exercises in your workouts.

Static Stretching

Static stretching is the more traditional form of stretching that most people are familiar with. For example, bending over and touching your toes is a good static stretch for the hamstrings and lower back. With static stretching you want to go to the point of discomfort and then hold the stretch for 30-60 seconds.

Ease into it at first, don’t rush into it and push yourself to the point of excruciating pain and risk pulling or tearing the muscles. As you become more accustomed to stretching your pain threshold will improve and you’ll be able to hold the stretches longer and stretch deeper.

Here are some static stretches that you can do at the end of each bodypart workout.

- Chest, shoulders, biceps.

Extend your arm and hold a poll or some other sturdy stationary object with one hand. Then rotate your body away while keeping your posture upright. Keep going until you feel a good stretch in the chest, shoulders, and biceps. Hold this for 30-60 seconds and then repeat with the other arm. Do this stretch at least twice for each side.

- Lats, chest, biceps, triceps, rear delts, and upper back.

This stretch is quite simple, just grab a chin up bar and hang from it for as long as your grip will hold out. You’ll pretty much feel the stretch throughout the entire upper torso. You can repeat several times with different grips (i.e. wide, narrow, underhand, overhand, etc.). This is one of my personal favorite stretches that I do often.

- Lats and chest.

Grab a bar or machine handle that is about waist high. Simply extend back as shown in the picture until you feel a good stretch in the lats and chest. Hold this for 30-60 seconds, take a quick rest and then repeat again.

- Front Delts

Similar to the previous exercise, using a bar or machine handle that is waist high, grab it from behind, palms facing backwards, and step forward until your feel the stretch in your front deltoids. Hold this for 30-60 seconds, take a quick rest and then repeat again.

- Triceps and lats

Extend both arms overhead, then bend one arm down behind your head and grab your elbow with the opposite hand. Pull your elbow until you feel the stretch in your tricep and lat. Hold this for 30-60 seconds and then repeat with the other arm. Do this stretch at least twice for each side.

- Quadriceps

Using a leg extension or seated leg curl machine, set the foot roller pad so that it is just lower then the height of your butt. Put the pin in the full weight stack so that the pad doesn’t move. Then hook your foot over the pad as shown in the picture. And lean back and down until you feel the stretch throughout the quads. Hold this for 30-60 seconds and then repeat with the other leg. Do this stretch at least twice for each side.

- Hamstrings

Extend your leg on a weight machine, rack, or some other object that is a bit higher then waist height. Straighten your leg and lean forward until you feel the stretch in the hamstrings. Try to grab your toes if you flexible enough, if not then just reach out as far as you can. Hold this for 30-60 seconds and then repeat with the other leg. Do this stretch at least twice for each side.

- Lower Back and Hamstrings

This is pretty straight forward, just bend over with your legs straight and touch your toes. Hold this for 30-60 seconds, take a quick rest and then repeat again.

Well there you have it… some simple stretches that you can incorporate into your workouts. The way you would do them is after you train a particular bodypart you would go through the above list of stretches and perform the ones that stretch the muscles you just worked. You DO NOT have to do each and every stretch after every workout. Just stretch the muscles that you trained. And then as you go through your workout cycle you’ll train and stretch each and every muscle group.

The actual time commitment to doing these stretches is minimal we are only talking about 10 minutes at most at the end of your weight training. But I can guarantee you that if do these stretches on a regular basis you’ll see noticeable improvements in your muscle fullness and separation within the next 6-8 weeks.

But you realize that there isn’t a single gym around for miles, so what do you do in such a situation?

You improvise and perform the
“Tarzan Jungle Muscle Workout”…

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=ZScUYA5g-Qk

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=SOUj1JkyrVo

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=t6FTrqldVCo

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=kpq3aOh4F4o

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=lfzMWJMYa1U

These “JUNGLE MUSCLE” Workouts will show you some awesome exercises that you can do anywhere, anytime, NO GYM Required! So if you are working out at home, or while traveling, you can still stay in shape and build muscle!

Click Here & Subscribe to my video channel!

When you SUBSCRIBE to my video channel you’ll get early notification of the NEXT Video in my Tarzan JUNGLE Workout Series!

If you don’t have a set of heavy duty rubber fitness band, then I highly recommend that you order a set from: http://www.BodyLasticBands.com

These are adjustable resistance bands that allow you to vary the resistance based on the exercises you are doing. And these bands go up to over 250 pounds in tension, so they are strong enough for ANYONE to get a good workout with.

Just Click Here for more info…

They help to build up the chest, increase strength in all your pressing exercises (i.e. bench press, shoulder press, etc.), and they also help to strengthen your core from balancing and holding your body in position.

However, as you get more advanced in your training and master basic push ups, they can get kinda boring. So that’s why I sometimes like to include different push up variations to keep things challenging and interesting.

In the video below I go over some advanced push up variations that you can try in your next workout.

After you give them a try, leave me a comment below and let me know how they work for you…

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!

When it comes to building Big Muscular Arms you need to focus on building up the Triceps!

The triceps make up 2/3′s of your upper arm development. So if you want to stretch the tape measure and get Bigger More Muscular Guns than you need to pack some meat on to those triceps. This exercise here, The Atomic Tricep Blaster Push Up, is a great move that you can include with your arm workouts that will really work the tricep muscles hard and stimulate high levels of Neuro-Muscular-Activation. Just watch the video to see how it’s done & give it a try in your next arm workout. I bet you’ll be surprised by just how effective (and hard) this exercise really is!

If you’d like to get some more killer muscle building training tips like this, be sure to check out my website and download a copy of the “Blast Your Biceps” program. This is a complete Mass Building Arm Specialization Training System that will help you pack on rock solid muscle mass to your upper arms in record time!

Click Here to check it out for yourself & Download Your Copy!

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.

“Lee, is it ok to add in extra exercise such as cardio, bodyweight workouts, ab work, etc.”

And the answer is YES!

When it comes to exercise there are no “set rules” that you have to follow.
If you want to do some extra exercise and you feel up to it, then Do It.

Just watch the quick video clip for more info on this topic…

Now chances are if you’ve been working out for any length of time then you already know
(and hopefully follow) all “The Basic” stuff like:

• Working out at least 3 days per week.
  
• Training all major muscle groups in proportion.
  
• Eating at least 1 gram of protein per pound of BW daily.
  
• Getting at least 8 hours of sleep each night.
  
• Drinking at least 1 gallon of water daily.
  
• Etc…

And all of that stuff is critical for building a lean muscular physique. But in this e-mail I want to share how you can incorporate Extra Workouts for Extra Muscle Growth!

You see as you get more advanced in your training your work capacity also increases. And you can use this to your advantage by adding in extra workouts to your routine.

However, you can’t just go nuts and add in any kind of workouts…
If you are already blasting your body on a regular basis with big heavy lifts in the gym, then trying to do more of the same will most likely back fire on you and lead to overtraining, injury, and burn out.

Instead you need to focus on filling in the holes in your current routine. And for this I recommend adding in extra Bodyweight Only conditioning type workouts.

Bodyweight workouts are great for active recovery training because they increase blood flow throughout the muscles. With bodyweight exercises you can move, stretch, and work the muscles without breaking them down to the same extent that you do with heavy weight training.

Adding in extra bodyweight workouts is also great for brining up weaknesses and muscle imbalances. They help improve your flexibility and they actually speed up your recovery by reducing muscle soreness.

And when it comes to Bodyweight Workouts there isn’t anyone better than the
“ShapeShifter Guys” Adam Steer & Ryan Murdock.

Click Here to check out The ShapeShifter website!

I’ve had the opportunity to hang out and train with both Adam and Ryan on several occasions, and I have to say they know their stuff.

This anit the cheesy old push ups and jumping jacks workouts that your gym teacher had you doing back in high school. Adam and Ryan will push your limits and put you through a killer bodyweight training system that will leave even the most hardcore muscle head struggling…
(I know because I’ve been there)

If you are looking to get that extra edge in your basic bodybuilding training program. I highly recommend that you try adding in some extra bodyweight only workouts to your routine.

It’s a big pay off in terms of real world results you’ll see for the little bit of extra work. And besides that, you can do these bodyweight only workouts at home in your spare time. No extra trip to the gym needed!

Just click the link below to check it out for yourself:

ShapeShifter Bodyweight Conditioning Training System <<--Click Here

P.S.
For the next 48 hours you can pick up the complete
ShapeShifter Bodyweight Training System along with
some extra cool workout bonuses for less than half price
during this special introductory sale event.

So if you are looking to step up your training by adding in
some extra bodyweight workouts, now would be a good time
to jump on board. Just click here to get started.

Your Muscle Building Coach has gotten a new makeover…

Granted the proportions maybe a tad bit exaggerated, but that’s what I’m striving to achieve with my own workouts.

And speaking of workouts…
One question that I often get from my online followers is:

What’s the BEST workout?

Now I honestly don’t think there is a true “right” or “wrong” answer to this question as there are pros and cons to both types of training…

With weight training workouts you have endless variety in your training. Working out in a well equipped commercial gym allows you to work every single muscle group and train your body from all angles with the wide variety of equipment that’s available.

But let’s face it…
It’s not always convenient to get to the gym for a workout. And if you live in a small town there may not even be a decent commercial gym within a reasonable driving distance.

So having the option of doing a bodyweight only workout without having to go to the gym is important to your Total Fitness Bodybuilding routine. And even if you have the luxury of going to the gym everyday, there are still benefits to bodyweight training.

When you do bodyweight exercises and move your entire body through space, there is a higher level of neuromuscular activation, compared to doing exercises where you just move your limbs.

This higher level of neuromuscular activation places more stress and demands on your body and helps to stimulate a higher level of muscle growth. This is why squats are harder than leg presses and why pull ups are harder than pull downs. Whenever you move your total body through space it stimulates your central nervous system to a greater degree.

I’m sure you’ve probably experienced this already…

For example, if you do an all out set of squats you’ll feel a much deeper level of muscular fatigue than if you did an all out set of leg presses. Even though you’ll be able to lift a lot more weight with leg presses, they are not as physically demanding because of the lower level of neuromuscular activation.

Squats Are Harder Than Leg Presses Due To Higher Levels Of Neuromuscular Activation.

Now when it comes to bodyweight training a lot of folks are very limited in what they can do. They think in terms of doing push ups, pull ups, sit ups, and squats…
Then they start to run out of exercises…

Granted those are all great bodyweight exercises, but there is so much more that you can do with bodyweight training. And that’s why I wanted to let you know about a killer new bodyweight only training system that my friends Adam Steer and Ryan Murdock have developed called:

The Shapeshifter Body Redesign Program <<== click here

This is by far the best bodyweight training program that I’ve ever seen. It’s also one of the highest quality and most innovative programs I’ve seen in a long time, period.

Even if you are a hardcore gym rat like myself, you can still supplement your training with these killer bodyweight only workouts and take your personal fitness to a whole new level.

And you can get a sneak peak at this quality and innovative bodyweight training system by clicking the link below. Talk about a killer preview… This is seriously cool!

Video Preview of Shapeshifter Body Redesign: <<== click here

==========
“Lee,
I don’t think you look good, your too big you don’t
look like Bruce Lee. Maybe I’m wrong but that’s my view.”
==========

To which I replied…

==========
Wow, that’s very observant of you…
I’m so glad you realized I didn’t look like Bruce Lee.
You’d be amazed at how often during the day people come up
to me and say: “Hey, aren’t you Bruce Lee?” LOL
==========

Of course this particular guy had left his comment under an anonymous username and he never had any pictures or videos of his own posted online. But I’m willing to bet that he probably didn’t look like Bruce Lee either…

Anyway, with all fun aside when you look at the physique Bruce Lee had built it was very lean, athletic, and functional. Not thick and bulky like a bodybuilder.

Now while I’m more of a fan of the bigger thicker look. A lot of folks prefer the smaller leaner look instead. In fact I get e-mails all the time from my followers asking for workouts to help them develop a lean, trim, athletic physique without getting big and bulky.

And that’s why I wanted to let you know about a killer new bodyweight workout training system that my friends Adam Steer and Ryan Murdock have developed that is specifically geared towards building a slim lean functional physique at:

Advanced Bodyweight Training Workouts <<-- Click Link To Download.

These workouts are all based on using your own bodyweight so they can be done virtually anywhere with no equipment needed. But don’t let that fool you into thinking that these are wimpy exercises. I’ve tried a few of their workouts myself and they are freaking awesome!

And the best part, you can go and download their entire 6-Day Bodyweight Workout Training System for FREE at:

Advanced Bodyweight Training Workouts <<-- Click Link To Download.

There’s no strings attached, nothing to buy, just some kick-butt bodyweight workouts for you to download and try!

all the best,
Lee Hayward

P.S.
This 6-Day Bodyweight Workout Training System
won’t be available for F-R-E-E for long, so make
sure to download your copy ASAP.

Adam and Ryan are eventually going to sell this
system as a complete program. But as a special
marketing test they are literally GIVING IT AWAY
for the next few days to get some real world
feedback on how effective these workouts are.

Download your copy now while you still can at:

Advanced Bodyweight Training Workouts

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!

Answer:
Watch this brand new video presentation to find out how you can achieve 173% faster results compared to traditional weight training and cardio workouts…

Click Play To Watch The Free Video Presentation.

Have you ever wondered why that lean, fat free, “athletic muscle look” only seems to grace the physique of your genetically gifted friend who eats pizza and cupcakes everyday, yet he stills rocks a 6 pack like Vin Diesel?

Have you tried following a 7 gazillion calorie diet while training at Golds Gym for two hours a day only to end up a bigger yet SOFTER version of your original self?

Look, if you’re anything like me there is nothing that you hate more than trying to build muscle or bulk up, only to have to spend the next six months with your butt on a the tiny seat of a stationary bike, pedaling like a hamster to burn off all that “bulking fat”.

Click Here for 2 Killer Tricks that you can start using right now to help pack on Lean Muscle Mass, while trimming off stubborn bodyfat at the SAME TIME…

http://www.LeeHayward.com/go/free-muscle-video.htm

Note: This is a guest Blog Post by my good friend Mike Westerdal
(Mike is the creator of Critical Bench and the Co-Author of Lean Hybrid Muscle.)

You know, going to the gym and working out isn’t the only way to get strong. There’s actually a huge difference between being gym strong versus real-life strong. It’s completely possible to be in good shape and strong-and I mean really strong-without ever having stepped inside a gym. How is this possible? Are these guys just genetic freaks? Let me tell you that it is possible and no, you do not have to be a genetic anomaly to be in great shape and what I like to call “real-life strong.” My own dad is a great example of a guy who is really strong but yet he’s never worked out a day in his life. He did however, do a lot of manual labor. He was always working on things outside in the yard, building stuff, working with wood or any number of other things.

On the flip side is me… I’ve been working out since I was in a high school student living in Connecticut. I really started to get serious about training when I finally started growing and getting stronger. By the time I hit my senior year and was playing football I was able to bench 275 pounds and was really proud of myself.

But it all got put into perspective though one day when my dad needed my help to get rid of some large rocks sticking out of the grass. The area where we lived in Connecticut was kind of mountainous with these huge rocks just about everywhere. Around our yard, they seemed to even multiply so every now and then we’d have to dig them up and haul them away in a wheelbarrow.

One summer, my dad wanted to get rid of some especially big rocks on the property so we got to work digging…

Once the dirt was removed I went in to move the boulders. Knowing how strong I had been getting I figured I could take care of the bulk of it by myself. I was shocked though to find out that I could hardly even budge them. But my dad-the guy who had never worked out a day in his life-was able to move them all by himself almost effortlessly.

This Old Man Just Kicked My Ass With REAL World Strength!

I was shocked. I could not believe that this “old man”, who I knew I could beat on any machine in the weight room, was still “stronger” than me when it came to real life. I started to refer to it as “Old Man Strength.”

Today, I’m older, a bit wiser and I realize that my dad hadn’t developed “old man strength” but he had actually developed “Hybrid Strength” without even trying. Those activities that he did around the house just about every day gave him a physical edge that is very difficult to duplicate in a gym. Most ordinary training routines isolate individual muscles, which is not how our bodies are really designed to work. The kinds of things my dad did though recruited multiple muscle groups simultaneously and even more important-would have required both strength and endurance, just like a hybrid workout. And what he did in the process of doing these activities was to develop hybrid type III muscles, which is really the “optimal” muscle fiber because not only does it produce strength, but it’s also able to sustain that strength for extended periods. Ordinary type I or type II fibers just can’t do that-they basically sit at opposite ends of the spectrum.

Real World Strength At Work!

Typical gym workouts focus on developing the type I, type IIa and type IIb fibers-not developing hybrid muscle. And because my dad was developing type III muscle fibers, he had a lot more real life strength than I did. Sure I could have beat the snot out of him at the gym, but in the real world, there was no competition-I was licked.

Of course my dad isn’t the only example of someone who either by accident or by design, was engaging in hybrid muscle training and in the process, developing hybrid type III muscle.

The movie Rocky IV provides another great example of the superiority of real world strength versus gym strength. In the movie, Rocky trains in the mountains focusing on building his real world strength-in reality doing hybrid workouts and developing hybrid type III muscle.

This is a great example of some Killer High Intensity Workouts. Building “Old Man Strength” Lean Hybrid Style!

Conversely, the Russian guy trains in this futuristic high-tech gym using scientifically-designed treadmills and exercise equipment. Yeah, the guy looked pretty muscular but when it came time to fight, his gym-engineered muscles were no match for the real-world strength of Rocky!

So you see, although science has tried to come up with all sorts of interesting ways for guys to get bigger, stronger and leaner, when it comes down to actual results, basic functionality and real-world strength still triumph every time.

Building Real World “Old Man Strength” is just one of the benefits that you’ll get from following the Lean Hybrid Muscle Reloaded program. You’ll go through heavy power bodybuilding days, body part specialization days, high intensity resistance cardio days, and much more!

These killer hybrid workouts will allow you to burn more calories, finish faster, and have a heck of a lot more fun during your training. And right now until Thursday February 10th you can pick up your very own copy for 50% off the regular price!

In addition to that if you click the link below and order now I’ll also give you my personal Body Part Specialization Guide for FREE. This can be plugged right into the Lean Hybrid Workouts to help target and isolate your stubborn muscle groups and spur on new growth.

Click Here To Transform Your Physique & Build Some REAL World “Old Man Strength”…

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…

You’ll also hear the story of how I Got Beat Up In A Fight With A 600 Pound Tire!
Just watch the end of the video below for all the details…

Have you ever done any Lean Hybrid Training Sessions like this before?
If so please share your comments below…

I did a 100 Rep Squat Workout!

And let me tell you I’m feeling the after effects right now… I’m literally sore right from right my ass to my ankles. (And just to make sure we’re all on the same page here, that muscle soreness was caused from the squat workout LOL)

Now speaking of muscle soreness, I normally don’t get sore anymore from my workouts. Generally as you get more advanced and in better shape physically, the less muscle soreness you’ll experience. For the most part it’s only beginners who really get that deep painful muscle soreness that lasts for days.

But when you change things up and do something totally off the wall that your body isn’t used to, even advanced lifters can experience muscle soreness… Just like I am right now.

So this is how the 100 Rep Squat Workout went down…

I normally start off a leg workout with light high rep leg extensions to warm up my knees and get a pump going in my quads. Then I’ll move on to a big basic compound exercise (squats, leg press, etc) and then finish up with some isolation exercises for the quadriceps, hamstrings, calves, etc.

Now yesterday I started off just like a “normal” leg workout, it began with 100 total reps of light leg extensions to warm up my legs. I do these in a rest pause fashion, so I’ll bang out 20 reps or so, rest for 10 or 20 seconds, bang out another quick set, rest pause, etc. and keep going until I get a total of 100 reps. This is great warm up for anyone who has knee problems and it also helps pre-exhaust the quads before getting into the actual workout.

Then I moved into the meat and potatoes exercise of any leg workout, the barbell squat. After several progressively heavier warm up sets I worked up to doing 5 sets of 5 reps. I really like the 5×5 rep range for big basic power moves like squats, benches, and deadlifts.

Barbell Back Squats

After the squats I thought, “Oh what the heck, I’ll do some front squats too”… So I did a couple progressively heavier warm up sets and then went ahead and did 5 sets of 5 reps of front squats. I’m normally not a big fan of doing front squats because I find it uncomfortable holding the bar across my front shoulders. But I said to myself… “Lee, don’t be a pussy, suck it up and just squat like a real man.” So I did…

Barbell Front Squats

With the completion of back squats and front squats I was feeling pretty good about myself! You know how you start to get that natural high once the endorphins are flowing from good old fashion hard workouts… Well that’s kind of how I was feeling at this point.

As I was walking away from the squat rack and heading over to the water fountain for a drink, I had to pass by the hack squat machine. After quenching my thirst at the fountain, the thought crossed my mind… “Why not just do an entire squat workout! The hell with doing any isolation exercises, I’m just going to do a shit load of squat variations!”

So over I went to the hack squat machine and I went through the same pattern again… Several progressively heavier warm ups and then on to 5 sets of 5 reps of hack squats.

Hack Squats

You’ll notice that I always do lighter warm up sets for every big basic exercise before attempting maximum weight. I even do this when I’m already in the middle of a workout and physically “warmed up”. The idea here is to get my body in the groove of doing the exercise before pushing myself with heavy weight. Chances are you’ve probably noticed in your own workouts that when doing multiple sets of an exercise that it’s usually not until the 3rd set or so that you really feel solid and “in the groove” with that exercise. So that’s why it’s important not to skip on your warm ups, they will help you get ready mentally and physically to give it your all when it’s time to do your heavy working sets.

After banging out 5×5 of the hack squat my legs were starting to feel like jelly. The muscle soreness was already setting in, and I hadn’t even left the gym yet!

I stopped for a few minutes to rest and review what I’ve done thus far in my leg workout…
-> 5 sets of 5 reps of barbell back squats.
-> 5 sets of 5 reps of barbell front squats.
-> 5 sets of 5 reps of hack squats.
That’s 75 heavy working reps of squats!

That is quite an intense leg training session right there… But I thought to myself,
“Why not go all out and make it an even 100 Rep Squat Workout?!”.

I started scanning the gym and looking for another squat variation that I could do…
I could use the smith machine, but that would basically just be repeating what I’ve already done with a barbell… I could do some sort of box squat variation, but honestly at this stage of the workout the thought of getting under the bar again wasn’t that appealing. I mean I was getting tired…

But I still wanted to hit that magic 100 rep squat workout. If nothing else it would give me some sort of weird satisfaction of having done 100 squats, and I could even write up silly blog post about the whole thing and you would probably take the time to read about it on the Internet *wink*

While I was thinking it over and catching my second wind during the little rest break. I decided to finish off with Jump Squats! Doing some explosive plyometrics would provide totally different muscle stimulation than the exercises I’ve done so far, but I would complement the workout nicely. The cool thing about plyometric exercises like jump squats is that you can exert 100% maximum effort with every single rep. After all you explode up and literally jump as high as you can!

Bodyweight Jump Squats

So to finish off the squat workout and get my 100 total reps I did 5 sets of 5 reps of jump squats. But I didn’t just bang them out as quickly as I could, instead I took my time resting at least 2 minutes in between each set so I could really exert every last bit of strength and power that I had left in my legs at that point. It was an awesome finisher to my awesome leg routine!

In fact I’ve posted up a quick YouTube video of the Jump Squats that I did during this exact workout below:

Click Here To Subscribe To My YouTube Video Channel.

So to recap the workout…
Start off with 100 reps of light leg extensions done in a rest pause fashion to warm up the knees.

Then do the following exercises, making sure to do as many progressively heavier warm ups as you need before lifting your top working weight.

Barbell Back Squats: 5 sets of 5 reps
Barbell Front Squats: 5 sets of 5 reps
Hack Squats: 5 sets of 5 reps
Jump Squats: 5 sets of 5 reps

That’s a total of 100 reps for an absolute leg trashing muscle blasting workout!

If you’d like some other killer leg workout routine. I’d highly recommend that you try
the “Blast Your Squat” program.

This is an extra bonus workout that is included for FREE when you pick up a copy of my “Blast Your Bench” program. This is an awesome routine for making rapid fast strength gains. In fact a lot of guys who have already followed this program have gained as much as 50 pounds to their max squat with just a single cycle through this workout.

For more information and to get your copy, just visit: http://www.BlastYourBench.com

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…

Here’s just a quick re-cap of some of the crazy fun cool stuff that went down:

1) Checked out the Mr. Olympia competition and seen Jay Cutler get his 4th Olympia title…

2) Wined and dined with some of my best friends in the online fitness industry…

3) Raced a Lotus Elise at 120 mph through the desert…

4) Jumped out of a perfectly good airplane at 15,000 feet…

5) And in addition to all that fun and adventure, I also worked out at Wanderlei Silva’s MMA gym with my girlfriend Trish and good friend Eric Wong.

If you are an MMA / UFC fan than you’ll really like this one!
I posted up a video clip of our workout below so you can see what a cool gym it really is…

And if you’d like to get more info about MMA style strength and conditioning workouts,
than you should check out my friend Eric Wong’s MMA Ripped Training System.

Eric Wong – Author Of “MMA Ripped”

Eric is like the modern day Bruce Lee! He has the type of lean, ripped, athletic fighters physique that a lot of guys want. Not only does he “talk the talk”, but he walks the walk, as you can tell by his pic to the left! So if you are looking for a change of pace with your workouts and would like to try something different, why not give Eric’s MMA Ripped Training System a try for yourself. Just click here for more information.

Now while I’ll be the first to admit that training in
a serious gym is absolutely critical to building a thick
muscular “Bodybuilders” physique.

There are benefits to including bodyweight conditioning
workouts to complement your heavy weight training workouts
in the gym.

Bodyweight workouts are great for providing unique training
stimulation. And this can actually help spur on new growth
while improving your muscular endurance and conditioning.

Not only that, but bodyweight only workouts are fun
and challenging to perform and you can do them anywhere,
anytime with minimal equipment.

However, even though bodyweight style workouts are great,
you still have to know what you are doing or else you’ll
just be left fumbling around and spinning your wheels
going nowhere.

And that’s why I wanted to let you know about Elite
Coach, Scott Sonnon’s killer combat style bodyweight
fitness training system at:

http://www.TacFitElite.com

Scott has personally trained Navy SEAL’s, Secret Service Special Ops, Law Enforcement Agents, Firemen, and MMA fighters to get into their all time peak combat shape. This is his training specialty. Scott is a master at whipping people into combat shape while building ripped functional athletic muscle!

That’s why I’m letting you know about Scott Sonnon’s
kick ass elite bodyweight conditioning training system.

And as of right now YOU have access to an exclusive 51%
discount. It’s only supposed to be for Scott’s personal
TACFIT “insiders”, but he’s given me and a few other
friends permission to tip off our followers.

http://www.TacFitElite.com <- Click for the exclusive 51% discount

It’s no surprise that all these professional tactical
teams trust Scott to prepare them for the dangerous work
they do. And it’s so cool that he’s making that same
training technology available to everyone.

I for one am looking forward to applying some of this stuff
into my own workouts to help add some training variety and
help get into “commando shape”!

The full TACFIT Commando Elite Program is available now.
And like I said, they’re doing a special 51% off sale to
celebrate it’s launch.

http://www.TacFitElite.com <- Click for the exclusive 51% discount

Just last month my good friend Dave Ruel and I did this awesome bodyweight leg workout while we were on vacation in Cuba and it was a totally spur of the moment, made up on the spot type of workout.

The little hotel gym that was on the resort sucked… Old flimsy equipment, no squat rack, basically your typical junky hotel gym. And to make it even worse it was packed with people. I guess all the tourists were feeling guilty from over indulging in the all you can eat buffet

Anyway, we said the hell with the gym and decided to do some training outside. So below is a video clip of our outdoor bodyweight plyometric style leg workout.

Check it out…

Here’s the leg circuit routine that we did:
- Walking lunges for the length of the basketball court
- 10+ box jumps on a 2 foot high box
- 10+ vertical jumps starting from a full squat
- 25+ 1 leg standing calve raises
- 25+ bodyweight squats on your tippy toes (i.e. aka hindu squats)

Repeat the circuit at least 3 times. If you are feeling extra energetic you can do more, but 3 times through will be a killer workout for most people.

If you’d like to get more killer workout ideas to help you pack on lean muscle, improve your strength and stamina, while blasting away some stubborn bodyfat at the same time; be sure to check out my Total Fitness Bodybuilding Training DVD collection at: http://www.LeeHayward.com/dvd you’ll find workout programs for all levels, from beginners, intermediates, and advanced.

Click Here to check out my Total Fitness Bodybuilding Training DVD Collection!

http://www.WarriorBuiltDVD.com

You see I’ve teamed up with fellow bodybuilder, Andy Pratt, to bring you a complete physique transformation training system that is unlike anything you’ve ever seen.

It’s called “Warrior Built” and it combines MMA and Boxing style conditioning drills along with hardcore weight training workouts that will cut through stubborn bodyfat like a hot knife slicing through butter!

Andy is a true master at getting ripped to the bone shredded. In fact I’ve never seen anyone get as lean as this guy does. And to prove it, just check out the picture below!

http://www.WarriorBuiltDVD.com

So if one of your goals for the New Year is to finally see your abs…
Then you owe it to yourself to check out the Warrior Built Training System.

Click the link below to get your copy now…
http://www.WarriorBuiltDVD.com

Well there is such an exercise and it is the handstand push up. This is one of the best exercises that you can do for building functional strength and muscle mass throughout the entire upper body. You can consider the handstand push up to be the equivilant to the barbell military press or shoulder press.

However, one major advantage that bodyweight exercises (such as handstand push ups) have over traditional weight training exercises is that they move your entire body in a real 3 dimensional environment. Exercises where you move your entire body through space are much more demanding and provide a greater level of nero-muscular activation then exercises where you just move your limbs. That is why squats are harder then leg presses, pull ups harder then pull downs, and handstand push ups are harder then shoulder presses, etc.

Handstand push ups work all 3 heads of the deltoids, the upper chest, the upper back, and the triceps heavily. Secondary stress is also placed on the core muscles of the mid-section and the forearms from balancing and supporting your body.

With a regular push up you are only lifting about 60% of your bodyweight, but with a handstand push up you are lifting 100% of your bodyweight. Due to the difficulty of the exercise, beginners should start off just practicing getting their body in the handstand position with their feet supported against a wall. And gradually work up to holding this position for 30 seconds or more.

Blood pressure to the head can be a problem at first, but the body will get used to it overtime. A great thing that you can use to help get yourself used to being upside down is an inversion table. There are a lot of health benefits to using an inversion table and they are getting more common. You can usually get them at any major department store in the exercise equipment section.

You can use an inversion table to help your body become adjusted to being upside down.

Once you are comfortable holding the handstand push up position for at least 30 seconds. Start doing partial range of motion reps, just slightly bending your elbows and locking them out. Work up to doing a couple sets of 25+ short partial pumping reps.

Once the partial reps are easy to perform, you can gradually start going deeper into your handstand push ups, eventually touching your head to the floor at the bottom of each rep. Work up to doing sets of 10+ full range of motion reps, touching your head to the floor each time.

Below you can check out a quick 2 minute video clip demonstarting how to get into position and perform handstand push ups. Make sure to turn up your speakers so you can hear me explain the exercises.

(Note: this is an old video and I was a bit camera shy so I don’t sound very energetic like I do now)

Sample Handstand Push Up Workout Progression:

Note: you have to be in pretty good shape just to be able to get into the handstand push up position. If you are not strong enough to get into position, then simply work on performing regular push ups on the floor and build up your strength gradually overtime.

Prior to each workout warm up your shoulder by doing arm circles, some regular push ups on the floor, and rotator cuff rotations. You can check out my rotator cuff workout article for some examples.

Week 1:
Every second day practice getting into the handstand position and just holding yourself up at arms length. Perform 2-3 sets and work up to doing 30 second holds.

Week 2:
Every second day perform short, partial range of motion handstand push ups. Perform 2 sets and work up to doing 25+ reps per set.

Afterwards finish off with a 30-60 second static handstand push up hold at the top.

Week 3:
Every second day perform 2-3 sets of 25 reps. The first 20 reps should be short partial range of motion pumping reps, and then for the last 5 reps try to go deeper.

Afterwards finish off with a 30-60 second static handstand push up hold at the top.

Week 4:
Every second day perform 1 set of 25+ short partial range of motion reps. This is kind of used as a “warm up” set. And then perform 2 sets of as many full range of motion hand stand push ups as you can do, touching your head to the floor each time.

Afterwards finish off with a 30-60 second static handstand push up hold at the top.

This is a basic beginners guide to handstand push ups. There are several different variations that you can incorporate into your workouts as you become more advanced. Such as doing them facing away from the wall, doing them free standing, doing them with your hands elevated on blocks to increase the range of motion, etc…

If you would like more tips on how to improve your upper body strength and muscle mass, then you should check out the newly revised 2008 edition of the “Blast Your Bench” program.

The “Blast Your Bench” program will help you build solid strength and rock hard muscle mass faster than you ever thought possible… In fact by following this proven training system you could literally make better gains in the next few weeks, then most guys make in an entire year.

“Gained 100 lbs. On His Max Bench Press!” - At the age of 32 I decided to get back into weight lifting and started searching websites for benching programs and squat programs as my max bench of 205 was pretty shabby. I came across the Blast your Bench and Blast your Squat routine and was skeptical at first.

Well after months of working out with no real gains I decided to go ahead and purchase the Blast your Bench program. After 3 weeks I was amazed to see that I gained 30lbs in my max Bench! I then moved straight to the Blast your squat routine and went from a 305 Max squat to a 385 Max squat in 3 weeks also! I was amazed at how well these two programs worked!Since using your program and the other articles on your website for my lifting I’ve gained 17lbs of lean muscle mass and lost 6lbs of fat. I’m 5’9″ and was 180lbs but now I’m 192lbs, which has been solid muscle gains!

Needless to say, thanks Lee for the Program. The bonus is my wife has commented on how much larger my chest and arms look as well as my legs!

Shawn Wilson
Winnsboro, TX
USA

Click Here To Download Your Copy Of The “Blast Your Bench” Program…

To get more unique arm building exercises check out my brand new website http://www.blastyourbiceps.com

I’m super pumped to get my new bodybuilding blog up and running. This is really going to help me deliver even more killer muscle building and fat loss advice that will help you take your physique and muscular development to the next level.

There is a lot more “bells” and “whistles” with this newer updated blog compared to my old blog…

Note: I’m still keeping the old blog online as an archive as there is almost 2 years worth of valuable posts at: http://www.LeeHayward.blogspot.com and I certainly don’t want to get rid of it.

So what I need you to do now before you go any further, is to make sure that you have entered your name and e-mail address in the form above and download my FREE Muscle Building Training Course. This will give you the foundational base of training information that you need to get started building your ultimate body. Plus you’ll also get on going muscle building and fat loss training tips from my a few times per week.

Another thing I suggest you do is get yourself set up with a Gravatar (globally recognized avatar) at: http://en.gravatar.com

This will add your face and personality to your comments.  It’s always more enjoyable to see another persons face when conversing.  It’s not mandatory but I encourage you to do so. You only need to set this up once which is great because if you post on other blogs or forums on the Internet, many of these websites will recognize your Gravatar.

I really encourage you to share your feedback with me by leaving your comments to the blog posts. This allows you to become part of the Total Fitness Bodybuilding community and it gives me valuable feedback and direction as to what things we should focus on and where we can improve the website in the future.

We also have the option for you to share these blog posts via Social Media outlets like FaceBook, Twitter, StumbleUpon, and many more!  By sharing content, you help others and bring more people to this site to continue to make it even bigger and better.

If you enjoy a post, send it to your Twitter friends, post it to your Facebook news feed, or simply email it to your contacts.  The sharing tool below each post makes it so easy!

In fact I need your help with sharing this site and all the valuable information on it!  Together, we can help so many people better themselves and get in their all time best ever shape!

I’m looking forward to chatting with you in the comments section!

In fact you can leave your first comment right now below and introduce yourself on the new blog!

all the best,

Lee Hayward

(Your Muscle Building Coach!)