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…

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!)

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!

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!

More often then not the sample routines they send me tend to focus too much on the “show off” muscles such as the chest and arms and not enough on the real powerhouse muscles of the back and legs.

So over the next week I’m going to put together a complete basic bodybuilding workout routine that you can follow that focuses on building size and strength throughout all the major muscle groups of the body.

This 3 day per week bodybuilding split routine that I’m going to share with you can be used by all lifters, from beginners right up to advanced levels, with good results.

Workout 1 – Chest, Shoulders, & Triceps

These are the “pushing muscles”. You’ll notice that all the exercises you do for chest, shoulders, and triceps involve some type of pushing or pressing movement. For example, bench press, shoulder press, tricep push down, 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 2nd workout we’ll cover the “pulling muscles”, the Back & Biceps, and in the 3rd and final workout we’ll cover training for the legs and abdominals.

Click Play to watch the 1st Workout… Chest, Shoulders, & Triceps.

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.

You can see Part 2 of this workout at: Back & Biceps Workout Program

You can see Part 3 of this workout at: Legs & Abdominals Program

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%.

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

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…

1) “How Much Can Ya Bench?”

2) “How long have ya been benching?”

It was as if the bench press was the only exercise anyone ever did LOL
Now the bench press is certainly a good lift, but it’s only a small piece of your whole muscle building program. But non-the-less it’s an exercise that people put a lot of emphasis on.

Every single guy who lifts weights gets a rush of excitement whenever he sets a new personal record in the bench press. For most guys it’s a high that can last for days. You’ll feel on top of the world when your bench is getting stronger, and at the same time you can feel down in the dumps when you are stuck in a bench press plateau.

So in this article I’m going to cover some very important technique tips that you can use to maximize your bench press strength by using proper lifting form. Not only will these tips help you bench more weight, but they’ll also reduce your risk of injury as well. Most novice and intermediate level lifters (and even some advanced lifters) make a few critical mistakes with their bench press form that places the shoulders in a very vunerable position for rotator cuff injuries. This article will teach you how to Bench Press with proper technique so you can bench more weight without injuring yourself.

Need a spot on the bench?

Improper Bench Press Technique…

This picture shows improper bench press form. The lifter has his upper arms and elbows are pointed straight out to the sides, almost like a T shape to his torso. This places a lot of excess strain on the rotator cuff and the pec tendon. You’ll also notice that the barbell is held right over the shoulders, rather than being held over the chest where you want to have the work load placed.

This is a common newbie bench press technique mistake. When people bench high and wide like this there is a greater risk of straining or tearing a muscle in the chest and / or shoulders. Plus it doesn’t direct the workload on the pec muscles themselves, which is the whole point of bench pressing in the first place.

Correct Bench Press Technique…

This picture shows correct bench press form. The lifter has his upper arms and elbows tucked in at a 45 degree angle to his torso. This reduces the shoulder rotation and places less strain on the rotator cuff and the pec tendon. You’ll also notice that the barbell is brought down to the lower chest. This directs the workload to the thick meaty part of the chest, which is exactly where we want it. This is the proper way to bench press for generating maximum strength and power in addition to stimulating maximum growth in the pecs.

Proper Body Position For Maximum Power…

Many people do not realize how much strength they lose by making the bar travel further than necessary. The less distance you have to move the weight the stronger you will be. To shorten the distance that you press the bar you need to expand your rib cage and stick your chest out. While at the same time squeezing your shoulder blades back together behind you.

You can even try this now while sitting hear reading this. Just sit up tall in your chair and take a deep breath, expand your rib cage, and stick your chest out as far as you can. If you did this correctly your chest should have expanded by a couple inches or more.

Now keeping this position hold your arms out in front of you as if you were doing a bench press. At the same time squeeze your shoulder blades back together behind you as far as you can. You can even alternate back and forth between holding your arms out in front with your upper body relaxed and then holding your arms out in front with your chest expanded and shoulders pulled back just so you can feel the difference.

There will be at least a few inches of distance in the difference. By expanding your chest you can shave an inch or two off your bench press stroke. And by pulling you shoulder blades back together behind you you’ll reduce the distance by another inch or two. Look at the pictures below and you’ll see the difference. Look how far the elbows are in front of the torso in the first pic compared to the second pic. Yet, the arms are straight and locked out in both pictures.

Just by using the set up as shown in the second picture when you bench press you will be able to lift more weight while at the same time stimulating more muscle growth in your chest. And that’s just one of literally dozens of valuable training tricks that you’ll learn about in the “Blast Your Bench” program. Give this tip a try in your next bench workout and I’m sure you’ll notice the difference in strength and muscle activation immediately!

Putting It All Together…

Give these bench press technique tips a try in your next bench workout. However, just realize that any time you make changes to your lifting technique it usually takes a few workouts to get used to the new form. Chances are you may even notice a drop in your strength while you are adjusting to the groove and position of the different lifting technique. But once you do master the form you’ll feel stronger and lift heavier than you were before.

What I’d suggest you do for your next few bench press workouts is take a light warm up weight and bang out multiple sets of low reps. Shoot for 10 sets of 3 reps. The idea here is to practice the set up and getting the right body position over and over again until it becomes second nature to you.

Don’t worry about repping out to failure or testing your 1 rep max just yet. Focus your efforts on mastering the proper bench press lifting technique. One you have your form down pat the strength gains will follow.

If you’d like to get a complete Mass Building Bench Press Specialization Training System, than I’d highly recommend you check out the “Blast Your Bench” program. This program will show you how to cycle your training with the proper exercises, sets, and reps to maximize your strength and muscle gains quickly.

In addition to that there are specialization training programs for bringing up your max squat and max deadlift as well. So with the “Blast Your Bench” program you’ll get a complete mass and power building training system.

Just click here to download your copy of the program at: http://www.BlastYourBench.com

If you were to ask the average guy at the gym what body part he’d like to develop the most. You can bet that the CHEST would rank pretty darn high. In most cases it’s a toss up between wanting to build up the Chest, Arms, or Abs as the main “show off” muscles of the body.

Well in this blog post I’m going to share my #1 best chest training tip for building thick muscular pecs. This particular tip is the reason why my chest is one of my best developed body parts today.

In fact it’s so well developed that I can balance a beer bottle on my chest!
(This makes for a cool party trick)

Note:
Drinking beer doesn’t help build up your chest. But the occasional cold one every now and then won’t hurt…

Now the cool thing about this tip is that it doesn’t require any equipment, it can be done virtually anywhere, and it only takes a few minutes per day…

Want to know what this killer chest builder is?
It’s push ups, yes that’s right, basic old Push Ups!

You see before I got involved with serious bodybuilding workouts I trained in martial arts for 5 years. And like many martial artists I focused a lot on bodyweight weight conditioning exercises, one of which was push ups (and lots of em!)

I literally did push ups every single day as part of my martial arts training. This high frequency muscle stimulation made my chest to grow like crazy! In fact at my peak I was able to pump out 100 push ups non-stop in a single set.

Even today I still like to include high volume push ups as a regular part of my chest workouts. And I’ll literally finish off every chest session with 100 total push ups. I’ll just hit the floor and rep out as many push ups as I can, rest a minute, rep out push ups again, rest a minute, etc. and keep going until I bang out 100 total push ups.

Simply doing high rep push ups like this at the end of your regular chest workouts will work wonders for most people in helping them bring up stubborn pec muscles. But if you really want to quickly pack some meat on your chest, than I’d suggest you do what I did when I was younger, and do daily push ups as part of your workout routine.

All you have to do is every morning do 1-2 sets of push ups until failure. Then every evening do another 1-2 sets of push ups until failure. Do this in addition to your regular workouts in the gym.

Even though daily push ups may seem like a lot of training volume, and you may be afraid that it will cause you to “overtrain”, trust me it won’t. Your body is tough and will adapt by building a bigger stronger chest in response to this extra workload.

In fact I challenge you to give it a try for just 1 month. I can pretty much guarantee that if you stick to this on a regular basis for just 30 days you’ll see some major improvements in your chest development.

And if you’d like to get 3 more killer training tips that will help you pack on lean muscle mass while burning off that stubborn lower abdominal fat, be sure to check out this killer video presentation that my buddy Kyle Leon has put together for you at:

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.

In the video I’m working out with my friend Brent, he was one of the 21-Day Fast Mass Building test subjects. We go over a big basic chest building power move that most people in the gym just seem to ignore.

But by incorporating this exercise in your chest workouts you can help spur on some new muscle growth. So just check out the video clip below…

If you’d like to get more tips for increasing your bench press and building a big muscular chest.
Be sure to check out my “Blast Your Bench” program.

Click Here for more information about this program…

P.S.
If you haven’t already done so, I highly recommend
that you subscribe to my YouTube video channel at:

http://www.YouTube.com/leemhayward

I’ve got over 200 instructional muscle building videos
posted there. It’s a great resource for muscle building
information!

—————————————————————————————————————

Have you ever wondered why people are so obsessed with the bench press?

It doesn’t matter if you are at school with your friends…
On the job with your co-workers…
Or at the gym with your lifting buddies…

Everyone want’s to know: “How Much Can Ya Bench?”

I used to wonder what was the big deal about the bench press?

But over time, as I became more informed about working out
and muscle growth I soon learned that the bench press was
A LOT more then just an “ego lift”.

The bench press has the same growth impact to your upper body
as squats do to your lower body. Bottom line, having a
big bench usually means you’re strong and in shape!

In fact when you train the bench press the right way you’ll
trigger a release of testosterone and growth hormone that
will help you get bigger and stronger all over.

And as a result, you’ll pack on more muscle mass, which
will make you feel more confident in your appearance.

We all know that jacked muscular guys usually get attention,
turn heads, and get others to notice. And who wouldn’t want
a physique like that?

I mean if you are reading this now, then chances are that’s one
of the main reasons you’re even working out in the first place!

So how would you like to have access to a proven training
system that will increase your bench press strength and
help you get BIGGER & STRONGER all over in record time!?

Well, my good friend Mike Westerdal and I have teamed up
together to bring you just that…

http://www.BlastYourBench.com/36-hour-promo

This is a complete “Mass & Strength” combo package
which includes the latest editions of both:

The “Critical Bench” 2.0 Program!

AND

The “Blast Your Bench” 10th Year Special Edition!

These are 2 of the very best mass building bench press
specialization programs that you’ll find anywhere, and
until mid-night tonight you can get them both as a
2 for 1 promotional special at:

http://www.BlastYourBench.com/36-hour-promo

And as an extra Fast Action Bonus both Mike and I are going
to host a special VIP “Mass & Strength Building” phone coaching
call tonight (Aug. 24) @ 9:00 pm EST.

This live coaching call is only available for folks who
get a copy of our Killer 2 For 1 Mass & Strength Building
Combo Package right now at:

http://www.BlastYourBench.com/36-hour-promo

So if you want in on this, just click on the link below to
download your 2 For 1 “Mass & Strength” Building Combo
and reserve your spot for our special VIP phone coaching call…

http://www.BlastYourBench.com/36-hour-promo <- For Today Only!

all the best,
Lee Hayward
(Your Muscle Building Coach)

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

P.S.
The only way to access to this Live VIP Phone Coaching Call
is to get a copy of our 2 for 1 Mass & Strength Building Combo.

After you order you’ll be sent an e-mail about the call
where you can get on the phone with Mike & I as we share
some of our very best insider tips and tricks for getting
the most out of these programs and quickly packing on
serious “Mass & Strength”!

This special offer is only available for today!

If you want to get in on this special 2 for 1 combo package
and VIP Phone Coaching be sure to click the link below NOW…

http://www.BlastYourBench.com/36-hour-promo

http://www.BlastYourBench.com/36-hour-promo

You see my good friend Mike Westerdal and I are hosting a special VIP “Mass & Strength Building” phone coaching call this Tuesday @ 9:00 pm Eastern Time and we want you to join us!

Now just in case you’re not familiar with Mike Westerdal, he’s a hardcore powerlifting coach and has personally bench pressed over 600 pounds in competition.

Mike Westerdal Benching 600+ Pounds!

In addition to that, Mike is also the author of the best selling “Critical Bench” program, which has helped literally thousands of guys from all over the world dramatically increase their bench press and pack on muscular size.

So needless to say, Mike “walks the talk” and practices what he preaches…
I really respect a guy like that!

You see I’m not so thick headed to think that “I know it all”.
I’m willing to go out and seek advice from guys who have a proven track record of training success under their belt.

And that’s why I’m teaming up with Mike Westerdal to bring you some advanced kick-ass training tips & tricks to help you get in your biggest strongest shape EVER!

http://www.BlastYourBench.com/36-hour-promo <- Click Here to Sign Up!

For the next 36 hours only we’re Re-Opening our killer 2 for 1 “Mass & Strength Building Combo Package” where you can order Mike’s “Critical Bench” program & also get my Totally Revised
10th Year Special Edition “Blast Your Bench” program for FREE !

Just click on the link below to download your “Mass & Strength Building Combo Program” and reserve your spot for our special VIP phone coaching call…

http://www.BlastYourBench.com/36-hour-promo <- Click Here to Sign Up!

all the best,
Lee Hayward
(Your Muscle Building Coach)

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
  
• Designed to Enhance Muscle Growth
  
• Promote and Speed Up FatLoss
  
• Healthy for You and Your Family
  
• Easy to make and can be Prepared in Minutes

Just in case you are not familiar with the whole concept of
the post “bodybuilding competition rebound” this is how it works.

Basically when you have been on a calorie restricted diet for
months on end and then all of a sudden get a huge influx of
calories (i.e. pigging out after the show) This fills out
your muscles with water, glycogen, and nutrients. It also
sends your body’s natural anabolic hormones into over drive!

To give you an idea of just how extreme this can be. I weighed
187 pounds this past Saturday after cutting water for the
Atlantic Classic bodybuilding show. On Monday, just 48 hours
later, I’m back up to 207 pounds! A full 20 pound gain in 2 days!

Granted most of this weight gain is water, but my muscles are so
full and tight that I’m getting insane pumps in the gym. It’s
almost like my muscles are going to explode!

I just posted up a YouTube video of our first workout after
the show: Chest, Shoulders, and Triceps. We also hit a few
poses afterwards and we’ve got crazy muscle fullness and
vascularity!

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

P.S.
Stay tuned because tomorrow I’m going to be posting up
a killer YouTube video of a hardcore “challenge” workout…

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!

It’s going to be a kick ass video that you don’t want to miss!

If so there are certain exercises (that I’ll show you in the video below) that you can do that will force each side to handle an equal workload and help you develop a well balanced, proportioned, and symmetrical physique.

Just click on the link below to see all the videos for each category…

Chest Workout Videos

Back Workout Videos

Shoulder Workouts Videos

Arm Workout Videos

Leg Workout Videos

Ab Workout Videos

Bodybuilding Nutrition Videos

But I guess that’s ok, I can’t blame people for liking her more…

Even though this is supposed to be a “chest workout” most people just couldn’t help but notice Trish’s round deriere, especially when we were doing the push ups at the end.

Now while some people may consider a comment about having a “nice ass” rude, I think most girls would actually find it flattering, and wish they had the “assets” so that more people would give them such a complement.

Who knows maybe we’ll make a video in the future showing the ladies some killer training tips for building up a nice round bubble butt.

However, for now you’ll have to settle for a plain old chest workout LOL

Note: if you haven’t already done so you should “Subscribe” to my YouTube video channel at: http://www.YouTube.com/leemhayward This way you’ll get early notification when ever I add new workout videos.

(A Forgotten Exercise That Can Add Inches Of Solid Mass To Your Chest)

The pullover is an exercise you seldom see done in the gym anymore. Yet back in the “Pumping Iron” days of bodybuilding it was a staple in almost everyone’s routine.

In fact, way back in the old days before the invention of bench presses with upright racks for holding the bar, guys would do a barbell pullover, lifting the bar from the floor to their chest, and then do their bench presses. But gradually over the years this exercise got pushed to the wayside and is hardly ever done by the average gym goer.

The main benefit from pullovers is that they help expand the rib cage and work all the supporting muscle groups along the torso, chest, lats, arms, and shoulders through a full range of motion. This can really help add thickness and depth to your torso, which is one area that a lot of people lack these days.

I know from the majority of people that I see at the gym that very few of them have a well developed torso. It’s actually quite common to see a guy with muscular arms and shoulders stacked on a slim chest and torso. But by adding pullovers to your routine you can help fill out and expand your rib cage and correct this problem.

Your rib cage is the frame work that supports all your upper body muscles. So if you have a well built frame underneath, the muscles of your chest, shoulders, lats, and arms will look much more impressive.

I was fortunate enough to have included pullovers as a regular exercise in my workouts from the start and I think this has certainly helped me to develop a large rib cage and good chest expansion, which is clearly seen when I hit a side chest pose as in the pic above.

The main reason I even did this exercise was the fact I started training in a simple home gym and didn’t have access to a lot of the fancy machines that are so common in most gyms today. So from having limited equipment I tried to include as much training variety as I could using basic free weight barbell and dumbbell exercises. For this reason I sometimes feel that training with limited gym equipment can be a blessing in disguise.

There are two basic variations to the pullover, the barbell version and the cross bench dumbbell version. One is not necessarily better then the other, both work well. I personally feel that the dumbbell pullover stretches the chest a bit more and the barbell pullover places a little more emphasis on the lats. But you can pick the one that feels the best for you, or if you have no preference you can alternate back and forth between both variations. The main thing is that you just do them.

The pullover is a stretching exercise, so you’ll make better gains from using a moderate weight, higher reps, and really working through a full range of motion. Add weight to the exercise in a gradual progressive fashion, but never at the expense of sacrificing your exercise form.

Depending on your body structure and how you do the exercise you may feel it working the chest, or you may feel it working the lats, or a combination of the two. So you could include pullovers with your chest or back workouts. The main thing is that you do them consistently so you reap the results that they have to offer.

The first time you do the exercise start off with a light weight and just get used to the movement and the range of motion required. Then go up by 5 – 10 pound jumps in weight each set. By going through this process you’ll naturally find the sweet spot where you have enough weight that allows you to stimulate the muscles hard, yet still be able to perform the exercise through a deep range of motion and fully stretch out your entire rib cage, chest, and lats.

Start off with 1 – 2 warm up sets and then take a working weight that allows for 15 reps with good form. Do 2 – 3 working sets and really focus on feeling the muscles stretch and contract with each rep. Another little tip that will help add to the effectiveness is to take a deep breath before each rep and hold your air in as you lower the weight. This will give you an even deeper stretch throughout the rib cage.

You’ll get more benefit from doing pullovers at the end of your workout when your muscles are already pumped. Doing stretching exercises when you are pumped up and the muscles feel tight will aid in muscle growth because the connective tissues are already being stretched from the blood volume in the muscles, and then by doing stretching exercises at this time as well you get a double whammy effect. This really stretches the connective tissue and increases your muscle growth potential.

By doing pullovers as a staple exercise in your workout routine you are going to experience a good upper body growth spurt and also notice an improvement in your flexibility and mobility for a lot of your other exercises as well. Give it a try and don’t be surprised if you add an inch or two to your chest measurement in as little as 6 weeks.

If you would like some more advanced workout tips on how you can build muscle mass and increase your strength than download a copy of my Blast Your Bench program. This is a complete power bodybuilding training system that will show you how to cycle your workouts for rapid muscle gains.

Lee Hayward

Lee Hayward is a competitive bodybuilder, powerlifter, and muscle building coach who is committed to helping aspiring bodybuilders and fitness enthusiasts gain muscle, burn body fat, and develop a strong muscular body.Lee is also the author of the Blast Your Bench program, which teaches you how to increase your max bench press by as much as 50 pounds in as little as 3 weeks, regardless of your previous weight training experience. To learn more about how you can quickly increase your strength and gain lean muscular bodyweight, just visit Lee’s website at: http://www.BlastYourBench.com

Click Here To Download Your Free Bench Press Training Tips

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!)