Big wide shoulders are a critical component to a well balanced muscular physique. Having big round deltoids will give you that nice V-tapered look and help you fill out an X-large T-shirt

What you’re going to get below is a complete dumbbell shoulder workout to help pack on some muscular mass. We’re going to be using super sets in a circuit routine to hit all 3 heads of the delts and pump up your shoulders like crazy.

And the best part is this entire routine shoulder routine can be done with just a set of adjustable dumbbells, so it’s perfect for those of you who workout at a basic home gym.

To recap the home gym shoulder workout…

The first super set is:
Front Dumbbell Raises & Dumbbell Shoulder Press

The second super set is:
Side Dumbbell Lateral Raises & Dumbbell Shoulder Press

The third super set is:
Bent Over Dumbbell Raises & Dumbbell Shoulder Press

Do the first super set, rest 1 minute.
Do the second super set, rest 1 minute.
Do the third super set, rest 1 minute.
Repeat for a total of 3 super set circuits.

Shoot for 10-15 reps for each exercise.

Give this shoulder workout routine a try for yourself and then leave me a comment below letting me know how you like it.

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

1) Developing The Upper Chest.
2) One Side Of The Chest Is Bigger Than The Other.

So that’s why I’ve put together a specific chest workout video that will address both of these issues.

What we’re going to do in this workout is target exercises that work primarily the upper pecs.

So we’re going to do:
- Incline Dumbbell Bench Press
- Incline Dumbbell Flys
- Low Pulley Cable Crossover Flys
- Push Ups with the feet elevated

All of these exercises will place the workload on the upper pecs to help fill out and build muscle in the top of the chest.

In addition to that, because we are using dumbbells and cables for our chest exercises, each side of the chest will receive an equal workload. You see sometimes when you do barbell or machine exercises the stronger side can over compensate for the weaker side. However, when you do dumbbell exercises both sides are forced to perform the exact same amount of work and thus help create equal development over the long term.

Give this upper chest workout with dumbbells and cables a try in your next chest training session. Then leave me a comment below letting me know how it works for you!

But any exercise is better than no exercise. So to a certain degree all strength training exercises that you do can be beneficial. But there is a specific way to rank exercises from those that provide the lowest level of muscle stimulation, to the those that provide the highest level of muscle stimulation.

In this blog post I’m going to share that exercise ranking system with you. So you can use it to help save yourself time and maximize your gains in the gym, by picking the most productive muscle building exercises, in the right order, for your workouts.

Compound vs. Isolation Exercises

Compound exercises work multiple muscles across more then one joint. Squats, Bench presses, and Deadlifts are prime examples of compound exercises. They are often referred to as the “Big 3 Lifts” because they are the 3 powerlifts used in powerlifting competition.

Just by doing these 3 exercises you work virtually every muscle major muscle group in the body. Squats primarily work the quadriceps, hamstrings, hips, glutes, spinal erectors, and upper back. Bench presses mainly work the chest, shoulders, and triceps. Deadlifts heavily work the entire back, hips, glutes, hamstrings, as well as the grip and forearms. Because these exercises involve so many muscle groups, you can handle a lot of weight with these big basic compound exercises.

Now there are a lot more compound exercises besides squats, bench presses, and deadlifts. Most pressing and rowing exercises fall into the category of compound exercises as well. Shoulder presses, bent over rows, dips, chin ups, etc.

Isolation exercises on the other hand generally focus on working one major muscle group across a single joint. Dumbbell flyes, leg extensions, and bicep curls are examples of isolation exercises. These exercises are smaller movements and you are greatly limited in the amount of weight you can lift, compared to bigger compound exercises.

Now I should also point out that technically there are no “True Isolation Exercises”, all exercises will bring in multiple muscle groups as stabilizing and supporting muscles. Heck, even now while you sit in your chair reading this blog post you are working your spinal erectors, abs, obliques, etc. just to sit up straight. So our main focus here is not on “every single muscle”, just those we are working for muscle building purposes.

Free Weights VS. Machines

Free weight exercises are typically classified as barbell and dumbbell exercises (kettle bells would also fall into this category as well). Basically they are exercises that you do with no outside support. You are responsible for lifting, supporting, and balancing the weights using your own strength.

Machine exercises are what you’ll find a lot of in most gyms these days. They are basically fixed exercises with handles, pads, pulleys, or foot plates that you push or pull against to lift the weight. Now even though you have to exert effort to actually lift the weight, the machine itself balances and supports the weights along a fixed path.

There is less actual muscle stimulation from machine exercises as compared to free weight exercises. The whole act of balancing and supporting free weight stimulates your body at a higher level. You have to be more aware of what you are doing, there is a greater risk of injury with free weights as they can move in all directions, shake, wobble, etc. All this extra movement activates your central nervous system to a much greater degree.

But on the other hand machine exercises are valuable because they can work the muscles from different angles and ranges of motion that are simply not possible with free weights. With free weights we are limited by gravity and only have resistance when lifting up. However, with machines you work against the resistance of pulleys and cables so you can have resistance in all directions and angles based on the particular machine.

Which Exercises Are The “Best”?

• Some people believe that compound exercises are the best because you can work multiple muscle groups and lift more weight.




• Others believe that isolation exercises are very important for targeting and isolating individual muscles because you can focus directly on those particular muscle groups more efficiently.




• Some people believe that free weights are the best because they put your body in a real 3 dimensional lifting environment and provide more muscular stimulation.




• Others believe that machine exercises are important because they work the muscles from different angles and ranges of motion, and they are generally safer to perform.

Now all of these arguments are valid and there are pros and cons to each exercise variation. But I personally don’t like to think in absolutes of only doing one or the other. Instead I like to focus on how to combine the different exercise variations to maximize muscle stimulation and get the best overall muscle building results.

After all, the whole process of working out is just a means to an end. We’re only using these exercises to build muscle and get in shape. We not here to nit-pick over which one is better than the other.

The Best Approach For Maximum Muscle Growth

When training a body part, I typically like to start off with a big basic compound free weight exercise right at the beginning. This provides high intensity muscle stimulation when I’m feeling fresh, strong, and energetic. So if I was training chest for example; I’d start with some form of free weight bench press variation, such as the barbell bench press.

After working the muscles hard with a free weight compound exercise. I generally like to move on to an isolation exercise to really target and isolate the particular muscle group I’m working. So in the case of a chest workout I may do dumbbell flyes.

By this stage of the workout muscle fatigue is starting to set in. But I don’t want to call it quits just yet, I still want to do another exercise for my targeted muscle group to really “finish them off” so to speak.

This is where doing a machine exercise can work really good. You can train the muscles from a unique angle and because the weight is balanced and supported by the machine, the risk of injury is much lower compared to doing another free weight exercise.

So in the case of a chest workout I may move on to some variation of a chest press machine and really grind it out. Knowing that I can push myself hard and train to failure with no risk of getting pinned under a heavy barbell.

In Conclusion

As you can clearly see, there is no one “Best Muscle Building Exercise”. It all depends on the individual and what stage you are at in your workouts. Each exercise variation has a time and place where it can be utilized to help with your workouts.

This simple process of going from a basic compound free weight exercise, then moving to an isolation exercise, and finally onto a machine exercise is an awesome way to select your exercises for each one of your body part workouts. It will help you get the best muscle building benefits from all the different exercise variations.

And if you’d like to see this entire exercise selection process in action for yourself, and get a complete muscle building workout system that you can follow to take your muscular development to the next level. I highly recommend that you pick up a copy of my “Hardcore Muscle Building Program” 2 disc DVD set.

This program will show you how to train beyond muscular failure to achieve maximum muscle gains in the gym. This is a serious muscle building workout program that incorporates high level advanced training techniques to maximize muscle stimulation.

Just click on the link below to get your very own copy…

Hardcore Muscle Building 2 Disc DVD Set

DVD # 1 Chest, Shoulders, & Triceps
DVD # 2 Back, Biceps, Legs, & Abs

Item is currently in stock.
You can order from anywhere in the world and and get FREE Rush Delivery Shipping!

Click Here For More Information…

What you do is take a single dumbbell and perform a set of 1 arm dumbbell curls. Then switch sides and do a set of curls for your other arm. After the curls do a set of 1 arm over head dumbbell tricep extensions. Then switch and do a set of tricep extensions for your other arm.

You can keep repeating this bicep and tricep super set combo in a circuit fashion because while 1 arm is working, the other arm is resting. Just keep going doing sets of 10 reps for each move and perform 3 or 4 non-stop sets like this and your arms will get pumped up like crazy!

These pics show my personal physique transformation from using the training tips and techniques that are covered in the “Blast Your Biceps” program. You can Click Here to download your copy Right Now…

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.

When it comes to building “Big Bulging Biceps” one area that most muscle heads never even consider is the Brachialis…

This is a small muscle that runs underneath the biceps, and when fully developed can actually help push the peak of your biceps up higher and add lines and detail to your arms.

This isn’t to say that just training the brachialis alone will result in the massive sleeve stretching arms that you want. But if you’re neglecting the brachialis in your workouts, then you are cheating yourself out of getting maximum results in your arm development.

The brachialis is that little “bump” of a muscle that’s between the biceps and triceps.

As you can see in the picture below, the brachialis muscle looks awesome when developed because it adds more lines to the arms and just makes them look even more impressive when flexed.

This is an important piece of the puzzle for building a pair of head turning, attention grabbing guns that every guy in the gym is after!

One of the best exercises that you can do to work the brachialis while adding mass to your biceps and forearms at the same time is:

Hammer Curls…

The Hammer Curl is quite similar to the Standing Dumbbell Curl, but rather then twisting your wrists and supinating your biceps as you curl the dumbbells up, you simply keep them straight up and down.

But here is an Advanced Bicep Blasting Trick that will will turn your regular dumbbell hammer curls from a simple “light shaping exercise” and turn them into a Mass Building Power Move!

Mass Building Power Hammer Curls…

To take your regular Hammer Curl and make it a Mass Builder you have to…

1. Perform your Hammer Curls one dumbbell at a time, in an alternate fashion. This allows you to focus all your strength and energy on each arm individually. By doing your curls in an alternating fashion you’ll instantly be able to lift heavier weights then if you tried to curl both dumbbells simultaneously.
   
   
   
2. As you curl the dumbbell up, purposely keep your elbow close to the side of your body, and even pulled slightly back. DON’T let your elbow flair out to the front.
   
   
   
3. In addition to keeping your elbow pulled back, purposely lean forward slightly as you curl the dumbbell, rather then aching your lower back and leaning backwards, as is the natural tendency to do when curling heavy weights.

If you follow the 3 steps as outlined above it will make it easier to curl your arm up so that your elbow flexes at a 90 degree angle and you will be able to handle more weight then you normally could. This will take a little bit of practice to get the technique down pat, but once you get it… You’ll notice the difference IMMEDIATELY!

This little change in your lifting technique could literally allow you to curl an extra 25% more weight and still use strict exercise form. This kind of training overload will really help stimulate maximum muscle growth throughout your arms!

Give the Power Hammer Curl a try in your next arm workout and you’ll be amazed with the results. This is just 1 of the killer mass building power moves that are included in the 141 page “Blast Your Biceps” Arm Specialization Training System!

If you would like to get some more killer arm exercises and workouts for building big muscular arms, be sure to download a copy of “Blast Your Biceps”. This is a complete 3 phase mass building arm specialization training system that can help you gain as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. Click Here for more information and to download your copy of the program…

Try the program out for yourself risk free at: www.BlastYourBiceps.com

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.

For the next 48 hours my good friend and fellow muscle building coach Vince Del Monte is
having a mega discount promotion to celebrate his 31st Birthday. This is your chance to pick up his entire collection of Muscle Building & Fat Loss Programs on a Hard Copy 9 Disc DVD Set!

Whether you want to pack on some serious muscle mass, get ripped abs, or sculpt out a first-rate body Vince has a workout for you. Get a jump start on 2011 by carving out the head turning sexy body you are after.

Click Here For More Info…

Plus I’m Going To Send You An Extra Cool Christmas Bonus… For FREE! For the next 48 hours only when you order your copy of Vince’s 9 Disc Muscle Building DVD Series through this special promotional offer. I’m going to send you a set of Heavy Grips 100, 200, & 300 pound hand grippers Absolutely FREE! All you have to do is place your order through this special link below: http://www.VinceDelMonteMuscle.com

Get These Heavy Grips Hand Grippers For FREE!

After you place your order, just e-mail a copy of your receipt and your mailing address to Lee@LeeHayward.com and I’ll send your Heavy Grips Hand Grippers right to your door by priority mail.

These will make the perfect Christmas gift or stocking stuffer for the fitness enthusiast on your list. So don’t delay, this is truly a limited time offer. Order now before this special promo expires.

Again, you MUST place your order via this special link in order to qualify to get your FREE Heavy Grips Hand Grippers!

http://www.VinceDelMonteMuscle.com

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

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

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

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

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

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

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

The workout consists of…

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

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

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

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

If 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

(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!)