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…

One of the things that really stood out as I was reading the book is that Vince Gironda HATED doing regular barbell squats the way most bodybuilders and powerlifters do them.

In his opinion, squats over developed the hips and glutes and ruined your symmetry.

Now I personally DO NOT think squats are a useless exercise like he did, I certainly feel that squats have an important part in any muscle building program, but I can see where he was coming from in his point of view. After all regular back squats do heavily work the hips, glutes, and hamstrings.

However, just because Vince didn’t do back squats didn’t mean he never trained legs hard. In fact, one of his favorite leg moves was his “Special Gironda Front Squat Variation”. I did this move in my leg workout the other day and trust me it’s a Killer Quad Workout!

I just posted up a video clip showing the specifics on how to do this exercise.
You can check it out below…

(You may even find this move better than regular squats for building up the quadriceps!)

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

This book is jam packed with 334 pages of absolutely inspirational and fascinating info for any bodybuilding fan. It’s one of those books that you can just get lost in…
Once you start reading, you won’t want to put it down, it’s that good!

And right now you can pick up a copy of this for yourself for a huge 50% discount over at:

www.VinceGirondaProgram.com

Vince Gironda – The Iron Guru & Trainer Of Champions!

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!

Workout 3 – Legs & Abs With the earlier workouts in this 3 part program we paired up the pushing muscles into one workout. The “pulling muscles” into the second workout. Now we’re going to complete the program by training the lower body. With the lower body a lot of the moves we’ll do are classified as pressing or pushing exercises (i.e. squats, leg press, etc.) But there are some other exercise variations we’ll be doing as well (i.e. leg curls, leg extensions, etc.) We’re also going to pair up legs with abdominals. Now while you can train your abs with any body part that you like, they do come into play as stabilizing and supporting muscle groups for a lot of the lower body moves we’ll be doing. So that’s why it makes sense to pair them up with your leg workouts.

Click Play to watch the 3rd Workout… Legs & Abs.

To watch the 1st workout, click this link:
Chest, Shoulders & Triceps Workout

To watch the 2nd workout, click this link:
Back & Biceps Workout

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

If you enjoyed this video clip and would like to see more, then Click Here To Subscribe
to my Total Fitness Bodybuilding YouTube Video Channel.

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.

Now I agree that good old fashion barbell squats are “The King” of leg exercises, but leg presses are a great complementary exercise that you can do along with squats.

In fact, if you want to try a killer combo, do leg presses right after you finish doing squats in your next leg workout. Trust me… your legs will get an insane workout!

As for the Leg Press exercise itself, there are some different variations that you can do by changing your feet positions.

Typically the lower you place your feet on the foot plate the more you’ll work your quadriceps. And the higher your place your feet the more you’ll work your hamstrings.

In the video below I’m working out with my nephew David and my better half Trish and we go over and demonstrate the different Leg Press Variations. We also cover the ones you should use based on your training goals and body type.

There are lots of pics from our road trip posted up on Facebook at:

Route 66 Road Trip – Through California

Route 66 Road Trip – Through Arizona

Route 66 Road Trip – Through New Mexico

Last night we stopped into Liberty Gym in Albuquerque, New Mexico for a leg workout. This is an awesome gym, if you are ever in this area I highly recommend you stop in for a workout. It’s great atmosphere for serious lifters and they have all the hardcore training essentials (i.e. 2 squat racks, 2 power racks, competition benches, cambered bars, safety squat bar, Gerard trap bar, kettle bells, etc.) In addition to all the basics that you’ll find in any good gym. And the prices are very reasonable, I give it 2 thumbs up!

Below is a highlight video of our Leg Workout @ Liberty Gym.

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

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.

I did a 100 Rep Squat Workout!

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

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

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

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

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

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

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

Barbell Back Squats

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

Barbell Front Squats

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

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

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

Hack Squats

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

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

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

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

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

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

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

Bodyweight Jump Squats

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

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

Click Here To Subscribe To My YouTube Video Channel.

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

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

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

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

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

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

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

Generally the primary motivating factor for the average guy to start hitting the gym and working out in the first place is to build up the “show off” muscles of the upper body.

You could even do an informal survey and ask around. It won’t come as any surprise to find out that most guys want a muscular chest, big arms, and ripped abs. And when you see them working out in the gym that’s what they tend to focus on.

But the body works doesn’t work in isolation. You need to think of your body as a whole unit and instead focus on getting bigger and stronger all over.

The Power House muscles of the legs and back are what really drive the whole muscle building engine of your body.

When you train the big major muscle groups with big compound exercises this stimulates your central nervous system and triggers your body to produce higher levels of natural testosterone and growth hormone.

This creates an anabolic environment within your body that will not only build up the legs and back muscles, but will carry over into all your other muscle groups as well. Including the “show off” muscles of the chest, arms, and abs.

So to maximize your overall muscular development and get the fastest results possible, make sure to cover all basis and include lower body workouts as part of your training routine.

Below I have posted up a video of a simple, but very effective leg workout that you can incorporate into your workout routine…

And if you’d like to get a complete advanced training system with serious workouts for all your major muscle groups. I highly recommend that you pick up a copy of my “Hardcore Muscle Building Program”.

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…

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

Click Here For More Information…

I feel this way myself whenever I train legs, and I’m at the advanced level of training with pretty good leg development. So I can only imagine how difficult it must be for a lot of beginner and intermediate level guys to really feel their quads working.

Generally, the bigger and more developed a muscle is, the easier it will be to feel it working during your workouts. You develop more of that “mind muscle connection”. This is very often overlooked, but it’s a critical step to taking your physique to the advanced stages of muscular development.

In my case I feel my hamstrings working more during squats and leg presses, rather then my quads. This isn’t necessarily a bad thing, but I want to focus more on my quads.

So to help engage my quads more I will “Pre-Exhaust” them with leg extensions as the very first exercise of my leg workouts. This is a killer trick for bringing up stubborn quadriceps and maximizing your leg development. It also helps to warm up your knee joints before tackling heavy weights in squats and leg presses.

To show you an example of how to do this, here is an exact leg workout that I did the other day in the gym…

- General Warm Up:
10 minutes on the cardio rowing machine.

- Leg Extensions:
**This was my Pre-Exhaust quad exericse**
50 pounds x 25 reps
90 pounds x 15 reps
110 pounds x 10 reps
130 pounds x 10 reps
150 pounds x 10 reps
170 pounds x 10 reps

- Squats:
135 pounds x 10 reps
185 pounds x 10 reps
225 pounds x 10 reps
275 pounds x 10 reps
315 pounds x 10 reps

- Leg Press:
2 plates per side x 10 reps
4 plates per side x 10 reps
6 plates per side x 10 reps
8 plates per side x 10 reps
10 plates per side x 10 reps

- Lying Leg Curls:
50 pounds x 15 reps
70 pounds x 15 reps
90 pounds x 10 reps
100 pounds x 10 reps
110 pounds x 10 reps

- Leg Extensions:
**I finished off with more leg extensions to really blast my quads hard, but this time I did reverse pyramid sets**
170 pounds x 10 reps
150 pounds x 10 reps
130 pounds x 10 reps
110 pounds x 10 reps
90 pounds x 15 reps
50 pounds x 25 reps

Trust me after this workout my legs were like jelly and I had no problems feeling my quads working!

So if you’re looking for a change of pace with your leg workouts why not give this Pre-Exhaust Leg Workout a try and then leave me a comment below letting me know how you like it.

And if you’d like to get some more killer workouts like this to train all your bodyparts, be sure to pick up a copy of my Total Fitness Bodybuilding DVD Set. You’ll get detailed instructional weight training workouts for every major muscle group.

Click Here To Order Your Copy Now & Get FREE Rush Delivery Shipping!

If you have access to one, I highly recommend incorporating it as part of your workouts. Simply doing a 5-10 laps with this machine at the end of your workouts will really help build up your overall conditioning.

Another big plus to this is it will really get that lactic acid burn going throughout your legs, which is great for stimulating natural Growth Hormone release.

Note:
If you haven’t already done so, make sure to subscribe to my YouTube Workout Video Channel at: http://www.YouTube.com/leemhayward This way you can keep up to date and get early notification of all my latest workout training videos.

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

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

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

Check it out…

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

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

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

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

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

Hi Lee,

It’s one of your fans Carl.

I just finished the 20 rep squat program that you posted,
and I felt like I had to send you a mail about how it went.

First of all I have never made fast gains like this before, I went from squatting
176 lbs for 20 reps to squatting 253 lbs for 20 reps in just 5 weeks!

On top of that, when I started the 20 rep squat program, I could only
do 10 chin ups, now I can get 17 good reps with my own bodyweight.
My dips have also improved similarly.

But the thing that surprised me the most, is that after I completed
this workout (where there is no actual bench pressing) I increased
my personal best bench press by 22 lbs. I gotta say thank you for
sharing this program with me, and to let you know that I’m going to
be getting more of your programs very soon.

Thanks so much,
Carl

P.S.
Lee I think you owe me some new pants, my legs have grown so much
from the 20 rep squat program that none of my pants fit anymore

I think you’ll have to agree that those are some awesome gains. Have you made that kind of progress in your workouts over the past 5 weeks? If not then why not give the 20 rep squat routine a try for yourself.

Here is a video showing how to do the 20 rep squat workout:

And here is a link to the actual workout program itself:
http://www.leehayward.com/squats.htm

If you have used the 20 rep squat routine before please let me know how it worked for you by posting a comment below…

Both myself and my girlfriend Patricia are now back on our regular schedules again and we did our first workout since xmas.

We trained legs the other day and posted up a video clip of the workout below:

If there are any workout or nutritional videos that you would like to see added to the website than please let me know. I have set up a video request submission form for you to submit your video ideas.

http://leehayward.com/blog/video-requests

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!)