YouTube Bodybuilding Workout Videos…
I went through some of my best YouTube workout videos and categorized them into “Playlists”. So if you are searching for a specific workout then this will make it even easier to reference and find the exact workouts & exercises you need to train each muscle group:
Just click on the link below to see all the videos for each category…
Carl added 77 pounds to his squat in 5 weeks!
This is an e-mail that I got the other day from one of my website followers and I wanted to share it with you here because it’s a pretty awesome success story…
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,
CarlP.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…
20 Rep Squat Routine
One of the fastest ways to gain size and strength in the entire body is by following the squats and milk program. This is an old time routine that has been around for over 50 years, but it works awesome for fast gains. Even if you are a hard gainer.
The way it works is you train 3 days per week (i.e. Monday, Wednesday, and Friday).
Each workout you will start with full squats. Do 2-3 easy warm up sets to get the blood flowing and to warm up your joints. Then take a moderate weight and do 1 set of 20 reps. For each rep take a couple big mouthfuls of air, hold your breath, squat down and up, and repeat. As you progress through the reps you will need to take more breaths in between reps. During reps 15-20 you may need to take 5 or more big mouthfuls of air in between reps. It takes me 3 minutes to complete 1 set all out set of 20 rep squats.
Right after the squats while you are still out of breath, grab a light barbell (i.e. 25 lbs.) and do pull overs while lying on a flat bench. Take a deep breath in between each rep and really feel the stretch in the rib cage as you do the exercise. Do 1 set of 20 rep pull overs with 25 lbs. Keep using 25 lbs. for the pull overs as this exercise is just for stretching the rib cage.
Barbell Pull Overs
Each workout add 5 lbs. to the squats and get all 20 reps. This is the key to making serious gains with the program. You have to make 5 lb. jumps in weight each workout. I just finished a squat routine like this and within 2 months I worked up from doing 20 rep squats with 225 lbs. to 20 reps with 315 lbs.
When doing this program you should do full squats. I personally squat down until the back of my legs touch my calfs. This will make the squats far more effective for muscle growth.
Full Squat
Click here to continue reading
Squat and Deadlift Workout
Max Effort Squat Workout
- Warm up with 10 minutes on the concept 2 rowing machine (ergometer).
- Low box squats pyramiding up in weight to a max effort heavy set of 3 reps.
- Lying leg curls 5 sets of 5 reps.
- High rep partial deadlifts 2 sets of 20 reps.
- Pull Down Abs 5 sets of 10 reps.
- Pull Throughs with low pulley cable 3 sets of 10 reps.
Welcome To The Brand New Total Fitness Bodybuilding Blog!
Welcome To The Brand New Total Fitness Bodybuilding Blog!
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!)
