Lee Hayward's Total Fitness Bodybuilding » Workout / Exercise Videos

Home Gym Shoulder Super Set Workout

leehayward — Mon, 21 May 2012 03:13:12 +0000

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.

Click PLAY To Watch The Push Up Workout Video Below:

Note: if you can’t watch the embedded video clip above,
then you can watch the push up workout video on YouTube, just Click Here.

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

Click Here For More Information…

Complete Push Up Workout That You Can Do At Home…

leehayward — Sun, 13 May 2012 01:10:10 +0000

Push ups are one of my all time favorite exercises for building up the upper body, especially the chest, shoulders, and triceps. And the best thing about push ups (or press ups) is that they can be done practically anywhere with no equipment required.

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

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

www.BodyLasticBands.com

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

Click PLAY To Watch The Push Up Workout Video Below:

Note: if you can’t watch the embedded video clip above,
then you can watch the push up workout video on YouTube, just Click Here.

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

Join The “Inner Circle” Coaching Club…

Click Here For More Information…

Killer Shoulder Press Exercise Variation!

leehayward — Mon, 23 Apr 2012 01:40:42 +0000

The Bradford Press is a shoulder press exercise that was invented by Jim Bradford who was an Olympic Weight Lifting champion back in the 1960′s.

This move is a unique shoulder press variation where you alternate back and forth between pressing the barbell to the front of the head and to the back of the head.

Begin by un-racking a barbell much like you would during a military press.

Press the barbell so that it’s a couple inches over your head and then lower the barbell behind your head. Then press the barbell back up so that the bar is a couple inches over your head and bring the bar back to the front. This would constitute one rep.

The main difference with this move is that you are alternating pressing the bar to the front and to the back of the head. And you are moving the bar non stop and keeping constant tension on the shoulders during the entire exercise. You don’t lock it out at the top like you would in a normal shoulder press. This is a great move for working the entire shoulder complex and it also helps to increase mobility in the shoulder joint.

===========================================
Click PLAY To Watch A Video Demonstration Of The Bradford Press:

Note: If you can’t watch the embedded video clip above,
you can watch the video directly on YouTube by Clicking Here.
===========================================

I recommend that you start off using just the empty barbell and work up to doing 100 total reps. (i.e. 10 sets of 10 reps, 5 sets of 20 reps, 4 sets of 25 reps, etc.) Just do as many sets as it takes to compete 100 total reps.

Now this is quite challenging, even when just using the empty barbell. Most people don’t have muscular endurance and work capacity to perform 100 total reps. So if you can’t perform 100 total reps at first that’s ok, just work within your means and strive to get more reps each workout.

When you can perform 100 total reps consistently then you can start adding weight to the bar and pyramid up in weight with each set and lower the reps like you would for normal shoulder presses and really push yourself with the Bradford Press. But just start out using the empty barbell for high reps and master proper form and technique first.

Give this move a try in your next shoulder workout and then leave me a comment below to let me know how it works for you.

And if you would like to see more unique Shoulder Workouts, make sure to check out my Complete Shoulder Workout Playlist on YouTube.

Upper CHEST Workout with Dumbbells & Cables

leehayward — Fri, 13 Apr 2012 15:34:55 +0000

When it comes to building a big muscular chest, there are 2 common problems that most guys run into, and they are:

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.

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

Click PLAY To Watch The Video Clip Below:

Note: if you can’t see the embedded video clip above,
just click the link below to watch it directly on YouTube:
Upper Chest Workout with Dumbbells <<--Click Here
==============================================

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!

P.S.
If you would like to see more chest exercises, make sure to subscribe to my video channel at:
http://www.youtube.com/leemhayward

Build Big Arms: Hybrid Tricep Extension & Press

leehayward — Thu, 29 Mar 2012 01:55:38 +0000

If you are looking to pack on some size to your upper arms, then you can’t ignore the triceps!

The triceps make up 2/3′s of the upper arm mass. So when it comes to stretching that tape measure, you need to focus on building up those tris.

In the video clip below you’ll learn a killer tricep mass building exercise called the:

Tricep Extension & Press!

It’s a hybrid move of a tricep extension and an incline dumbbell press. This allows for heavyweights to be lifted and doesn’t place much stress the elbows. This move will make a great addition to your arm workouts to help you pack on solid mass and build bigger more muscular arms!

Just Click PLAY To Watch The Video Clip:

Note: If for some reason you can’t watch the embedded video clip above,
you can watch it directly on my YouTube Video Channel at:
http://www.youtube.com/watch?v=duRmEwLBvR4

P.S.

If you’d like to get a complete Mass Building Workout Program to follow, be sure to download a copy of my “Blast Your Biceps” program at: http://www.BlastYourBiceps.com

This is a 3 Phase Mass Building System that will help you pack on as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. While also getting Bigger and Stronger in all your major muscle groups as well.

To learn more about how you can quickly increase the size of your arms and gain lean muscle mass all over, just Click Here for more info…

www.BlastYourBiceps.com

CHEST Pumping Circuit Workout!

leehayward — Wed, 28 Mar 2012 14:32:32 +0000

Who else wants a big muscular chest?

It’s a safe bet that pretty much every guy who has ever picked up a weight would like to have a well developed chest.

The chest has always been regarded as one of the most powerful muscle groups in the body and it’s usually the top priority with most workout programs.

How often have you seen a program written out that started like this…
Day 1: Chest

And to prove my point, just walk into any gym on Monday afternoon and you’ll see the benches lined off with eager young lifters training chest and trying to find an answer to the age old gym question: “How Much Can Ya Bench?”

Well, in this workout we’re going to leave the bench press alone. And instead focus on pumping up the pecs with a Killer 3 Exercise Chest Circuit Routine that will help spur on some new muscle growth!

Click PLAY To Watch The Video Clip Below:

Note: if for some reason you can’t watch the embedded video clip above,
you can watch it directly on my YouTube Channel Page at:
http://www.youtube.com/watch?v=Tr-2ZOicPBw

This Workout Consists Of:
Dumbbell Flys: 10-15 reps (stretch exercise)
Low Pulley Cable Flys: 10-15 reps (peak contraction exercise)
Push Ups: rep out til failure (mid-range exercise)

Do 1 set of each exercise.
Keep the rest short between exercises, 30 seconds tops.
Then rest 2-3 minutes after each circuit.
Repeat for 3-4 circuits.

Give this workout a try for yourself,
then leave me a comment below letting me know how you like it…

Killer REAR DELT Exercise – Laying Cable Fly Variation

leehayward — Sun, 25 Mar 2012 21:38:11 +0000

This is a follow up video to my previous shoulder workout with cables video that I posted earlier this week…

Some people left me comments saying that they could not adjust the cable cross over station at their gym. So they wanted to know if there was a variation to the standing rear delt cable fly exercise that I demonstrated for working the rear deltoids.

So in this video I’ll show you that exact same exercise, but instead of doing it standing from a middle pulley, we are going to lay down on the floor using the low pulley cable. Most gyms should have a low pulley set up similar to this. So you should be able to do this exercise as part of your shoulder workouts to build up the rear delts and upper back.

Click PLAY To Watch The Video:

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=Sh0eDUdL96c

This is my previous video: Shoulder Workout With Cables.

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=tu33E2cTzSA

If you would like to get more shoulder workouts like this, you can watch my
“Shoulder Workout Video Playlist”.

Also make sure to friend me up on facebook so we can chat and keep in touch!
http://www.facebook.com/total.fitness.bodybuilding

Give these shoulder exercises a try in in your own workouts, and then leave me a comment below to let me know how they work for you!

Don’t Have Access To Cable Machines? Try This!

If you are looking for an alternative to cable machines, I highly recommend that you order a set of Adjustable Tension Rubber Fitness Bands 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 start at just a few pounds of tension and go all the way 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…

Shoulder Workout with Cable Exercises

leehayward — Sat, 17 Mar 2012 15:42:37 +0000

This is a complete shoulder workout routine that you can do that just uses the cable machines at the gym!

And if you don’t have access to cable machines, you can also do all of these exercises using adjustable tension rubber fitness bands, such as the ones from http://www.BodyLasticBands.com

The benefits of using cables for your shoulder workouts is that they keep constant tension on the deltoid muscles at all times. You get a better range of motion and resistance right from the start and all the way to the top of each movement.

We are going to start with side lateral raises for the side delts.
Then move on to front cable raises to hit the front deltoids.
Then reverse cable flyes to target the rear head of the delts.
And finally we’ll finish up with upright cable rows to work the entire upper back and traps.

For each exercise start with a light warm up set using about 50% of your top working weight.
Then perform 3 heavier sets of 10-12 repetitions per exercise.

Click PLAY To Watch The Video Clip Below…

Note: If you can’t watch the embedded video clip above,
then you can watch it directly on my YouTube Channel at:
http://www.youtube.com/watch?v=tu33E2cTzSA

Give this workout a try in your own routine and then leave me a comment below to let me know how it works for you!

Don’t Have Access To Cable Machines? Try This!

If you are looking for an alternative to cable machines, I highly recommend that you order a set of Adjustable Tension Rubber Fitness Bands from: http://www.BodyLasticBands.com

Just Click Here for more info…

Killer Trap Workout – Barbell Shrugs Pyramid Sets

leehayward — Thu, 08 Mar 2012 05:04:41 +0000

If you are looking to add some “muscular meat” to your traps and upper back, give this unique pyramid set shrug workout a try!

When it comes to building up the upper back you can’t beat Barbell Shrugs. They are one of my all time favorite mass building moves for the trapezius muscles, but they also work the arms, grip, etc. So I consider them one of those “Must Do” exercises for overall muscular development.

One of the best ways to maximize the effectiveness of barbell shrugs is to do them in a Pyramid Sets fashion, start off light for high reps, then each set work your way up in weight while reducing the number of reps.

Now that’s nothing new, in fact most people will do pyramid style sets in their workouts where they start off light and work up in weight with each set. However, doing a Full Pyramid of going up and then coming back down in weight is not so common, but it’s a very effective way to stimulate maximum muscle growth. In this workout I’m using it for shrugs, but you can apply it to any exercise / muscle group that you are trying to improve.

For example, in the video clip below I go through a complete workout using:
Set 1: 135 pounds for 25 reps
Set 2: 225 pounds for 15 reps
Set 3: 315 pounds for 10 reps
Set 4: 405 pounds for 10 reps
Set 5: 315 pounds for 10 reps
Set 6 225 pounds for 15 reps
Set 7: 135 pounds for 25 reps

After you perform the full pyramid set workout like this your traps will be on fire and you’ll stimulate some new muscle growth in your shoulders and upper back.

Just watch the video clip below to see this actual workout…

Click PLAY To Watch Video

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=qSOa2jmgGhs

Give this technique a try in your next workout, and then leave me a comment below to let me know how it goes!

Rotator Cuff Exercises For Rehabing Shoulder Injuries

leehayward — Mon, 05 Mar 2012 17:33:21 +0000

One of the most common injuries you’ll hear about in the gym is a shoulder injury. In fact it’s so common that virtually all advanced lifters have suffered some pops, pains, and strains in the shoulders at one time or another.

In fact, if you did an informal survey and simply asked the biggest and strongest guys in the gym if they have ever injured their shoulders during training, I’m willing to bet that the vast majority of them will say YES!

The root cause for most shoulder injuries is an imbalance between the front and rear heads of the deltoids. Very often guys will over work their front delts with bench presses, dips, overhead presses, etc. and the rear delts will receive only a fraction of the training volume in comparison.

This uneven development compounds overtime and eventually leads to injury. Now most of the time it’s only a minor pop or strain, but sometimes it can lead to a full blown tear in the rotator cuff muscle or tendon (which can be a real bitch to heal) and will hinder all of your workouts in the gym.

I’ve posted a video clip below that shows some exercises you can do in your workouts to help prevent rotator cuff and shoulder injuries from occurring. And if you already have a shoulder injury now I’ll show you some moves you can do to help rehab that injury so you can get back to normal training ASAP.

Note: if you can’t play the embedded video clip above, you can watch the video on my
YouTube Channel at: http://www.youtube.com/watch?v=x9bvVGFYl-8

After you give these exercises a try, please post a comment below and let me know how they work for you…

HELP I Can’t SQUAT The Bar Hurts My Neck…

leehayward — Sun, 26 Feb 2012 03:43:16 +0000

Do you find that squats hurt your neck?

Does the bar dig into your traps and upper back?

Do you try and fix the problem by wrapping a towel or foam pad around the barbell?

This is a very common problem, especially among people who are new to squatting. But there is a specific exercise that you can do to fix this program and eliminate the pain in the neck you get from squatting.

This exercise is called the HISE SHRUG – it was invented back in the 1930′s by Joseph Curtis Hise. He was also the same guy who first came up with the 20 rep squat program which has helped countless men pack on solid muscular body weight.

Joseph Curtis Hise

Joseph Curtis Hise was a true weight lifting pioneer. Joe started lifting weights during the early 1930′s. At this time he just couldn’t get his bodyweight over 200 pounds. But he later read about the squat in Mark Berry’s magazines and gave it a try. By including high rep squats as a regular exercise in his workouts, Joe gained a whopping 29 pounds, tipping the scale at 229!

He continued experimenting along this line and finally reached a bodyweight of 298, with an arm measurement of 19 inches, a chest of 56 and thighs of 33 inches. Even today such girths are considered fantastic but in those days they were simply beyond comprehension. Joe’s results helped make the 20 rep squat program “World Famous” for gaining solid muscular bodyweight.

Hise published articles in many of the old time muscle magazines and indirectly helped thousands of guys get bigger and stronger. Joseph Curtis Hise passed away September 1972.

To perform the Hise Shrug all you have to do is shoulder a barbell just as if you were going to do a set of barbell squats. But instead of squatting with the weight you are just going to shrug your shoulders as high as you can, hold the peak contraction for a split second, then lower your shoulders down.

By regularly doing this exercise you’ll build up your traps and upper back and also toughen up your shoulders so that you can build up your pain threshold to squat with a bare barbell across your back with no pain what so ever.

So if you have trouble squatting with the bar on your back, do the Hise Shrug 3 times per week. Just do a few easy sets of 10-20 reps at the end of your workouts and build up the weights gradually over time. Just by regularly getting the bar on your back and doing this move frequently will quickly toughen up your shoulders and traps. Within about 6 weeks of doing this you’ll eliminate the shoulder discomfort associated with squatting and be able to focus entirely on getting the most benefit from squatting.

Click PLAY To Watch The Video Below:

Note: If for some reason you can’t watch the embedded video above,
just click on the link below to watch it on my YouTube Channel:
http://www.youtube.com/watch?v=WgQHOP06liM

Give this exercise a try in your workouts and leave me a comment below letting me know how it works for you…

And if you would like to try the Famous 20 Rep Squat Program that Joseph Curtis Hise used to Pack On Mass and Bulk Up… Just click on the link below:

http://www.LeeHayward.com/squats.htm

How To Do The Good Morning – (Awesome Hamstring & Back Workout)

leehayward — Sun, 05 Feb 2012 15:50:47 +0000

The Good Morning is a controversial back exercise. Some people will say that it’s a dangerous move that should be avoided. But those who don’t like it are usually those people who don’t understand how to do it properly.

When done properly the good morning is a great move that can help strengthen the entire posterior chain (i.e. the back of the body) by building up the spinal erectors, lower back, hips, glutes, and hamstrings.

I always find it ironic when people say things like:
“Don’t Do Good Mornings… You’ll Hurt Your Lower Back!”

When in fact the OPPOSITE Is True!

If you never directly train your lower back and strengthen it, you are leaving your body vulnerable with a Huge Weak Link. A chain is only as strong as it’s weakest link.

So if never train your back and then find yourself in a real world situation where you have to lift or move something heavy, your lower back will be the first area to get injured because it’s been neglected and naturally weak from never being trained.

Don’t let your lower back be the weak link!

The key to doing the Good Morning (or any exercise for that matter) is to start off light and build up the weights gradually over time with progressive overload. You have to master perfect form with light weights before attempting to lift heavier.

The most important technique tip when doing Good Mornings is to maintain an arch in your lower back at all times. When you round your lower back with any exercise that places your back in a vulnerable position for injury. But when you keep your back arched it is in its strongest position.

Just watch the video clip below to see exactly how you should set up properly for doing the Good Morning in your workouts.

Press PLAY To Watch The Video Clip Below:

Note: If you can’t watch the embedded video here on this page,
you can watch it directly on YouTube at: www.youtube.com/watch?v=t2pGlRwZnk0

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

Give this exercise a try in your workouts and then leave me a comment below letting me know how it works for you…

And if you would like to see more leg exercises, just Click Here for my Leg Workout Playlist.

If you would like to see more back exercises, just Click Here for my Back Workout Playlist.

Also be sure to Subscribe to my Total Fitness Bodybuilding YouTube Channel and keep up to date with all my latest workout training videos!

http://www.youtube.com/user/leemhayward <<–Click Here To Subscribe!

Tarzan’s “JUNGLE MUSCLE” Workout!

leehayward — Mon, 12 Dec 2011 22:43:16 +0000

Picture this…

You are out in the middle of a lush green jungle, you are totally relaxed and asleep in a little thatched palm roof villa just off the beach, the soft gentle breeze is blowing in off the water, the sun is rising over the horizon, and you are gently awaken to the beautiful sound of tropical birds chirping…You jump out of bed and what’s the first thing on your mind???
Hitting the gym and working out of course LOL… What else would a hardcore muscle-head want to do?

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”…

Just click PLAY on the videos below:
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=IgoEA1LUTJg

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…

Build Bigger Bicep Peak With Dumbbell Hammer Curls On The Preacher Bench

leehayward — Thu, 10 Nov 2011 22:57:02 +0000

When it comes to building bicep peak 2 of the best exercises you can use are the Hammer Curl and the Preacher Curl.

Hammer Curls help work the brachialis, which is that “bump” of a muscle that’s between the biceps and triceps. The brachialis muscle looks awesome when developed because it adds more lines to the arms and just makes them look even more impressive and full when flexed.

Preacher Curls help to fully stretch out the biceps and isolate the muscle. Simply by bracing your arms against the preacher bench when curling will eliminate body momentum and force all the workload on the bicep muscles.

And you can literally combine both of these moves into one Killer Bicep Blasting Exercise by doing:
Dumbbell Hammer Curls On The Preacher Bench!

This is an awesome isolation exercise that you can do either as a pre-exhaust move at the beginning of a bicep workout, or as a finishing move at the end of your workout.

I’ve posted up a quick video clip below demonstrating this exercise in detail…

Just Click PLAY To Watch The Video:
Note: if for some reason you can’t watch the embedded video clip above.
You can watch the video on my Total Fitness Bodybuilding YouTube Channel at:
http://www.youtube.com/watch?v=SkoregZVmv4Give this exercise a try in your next arm workout and then leave me a comment below letting me know how it works for you!

P.S.

If you’d like to get a complete Mass Building Workout Program to follow, be sure to download a copy of my “Blast Your Biceps” program at: http://www.BlastYourBiceps.com

This is a 3 Phase Mass Building System that will help you pack on as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. While also getting Bigger and Stronger in all your major muscle groups as well.

To learn more about how you can quickly increase the size of your arms and gain lean muscle mass all over, just Click Here for more info…

www.BlastYourBiceps.com

The Next YouTube Fitness Star…

leehayward — Wed, 09 Nov 2011 14:35:37 +0000

I’ve got some pretty exciting news to share with you today…

YouTube has created a program called “YouTube Next Trainer” where they are going to work with 16 different online fitness coaches from around the world, give them a $15,000 video equipment and promotional package. Along with a 12 weeks of video training directly from YouTube to help make them YouTube Fitness Stars.

And I was selected as 1 of those 16 people!!!

I’m super pumped about this opportunity. As you know I love to help people get in their best shape ever through my website and videos. Now with YouTube working with me directly you should see some better quality Kick Ass muscle building videos coming from “Your Muscle Building Coach” in the near future…

Heck I’ve got the Pros at YouTube working with me now…

This is my Bio Video that I sent into YouTube for the Next Trainer Program:

Note: If for some reason you can’t watch the embedded video here. You can watch it directly on YouTube at: http://www.youtube.com/watch?v=8zlKUispeTo

You can read more about the YouTube Next Trainer Program on their website at: http://www.youtube.com/creators/nexttrainer.html

I got my free video package complements of being selected as one of YouTube’s Next Trainers.

They sent the following video gear:
- Canon EOS 60D Digital Camera
- Canon 17-55mm lens
- Manfrotto aluminum tripod
- Wescott video lighting kit with soft boxes, etc.
- Green screen kit
- Logitech C910 Webcam
- Sony Portable Wireless Mic
- Rode Shotgun Mic

Bottom line they sent me A LOT of stuff…
Now I got to put it all to use and make some kick ass videos!

New Instructional Video: Lat Pulldown Workout

leehayward — Thu, 03 Nov 2011 14:13:34 +0000

One of the best exercises you can do to help build a wide V-shaped muscular back is the Lat Pull Down.

However, a lot of people will make some very critical mistakes when doing this move that actually limits it’s effectiveness.

Lee Hayward demonstrating the “Close Under Hand Grip Lat Pull Down” for building back width.That’s why I put together this instructional pulldown video that covers some of the “nitty gritty details” of how to properly perform Lat Pull Downs for maximum back development. Along with some different variations that workout training tips that you can use when adding Lat Pull Downs to your back workouts.

Just Click PLAY On The Video Below:

Note: if you can’t watch the embedded video clip here on this page,
you can watch it directly on my YouTube Channel at:
http://www.youtube.com/watch?v=QHZkxphcO6U

Watch the video and give these various lat pull down variations a try in your next back workout.
Then leave me a comment below letting me know how they work for you.

And if there are any other exercises that you would like to see more detailed video tutorials on,
please let me known by posting a comment here on my blog.

Bicep Preacher Curls Done Right!

leehayward — Thu, 27 Oct 2011 19:43:00 +0000

One of the best bicep isolation exercises that you can do is the Preacher Curl.

However, most people do this exercise WRONG…
But I’m not pointing fingers at anyone, because up until very recently I was one of those people who screwed up and made a critical mistake when doing preacher curls.

Part of the problem with preacher curls is the actual preacher bench itself.
Most gyms have benches with flat angled arm pads such as the ones pictured below:
Typical Preacher Benches That You’ll Find In Most Gyms…

These “modern” preacher benches are NOT designed the way the preacher bench was intended to be, they both have 1 major flaw…

You see old time bodybuilding legend Vince Gironda (aka The “Iron Guru”) invented the Preacher Curl Bench way back in the mid 1900′s. And the original preacher benches did NOT have flat arm pads like the benches shown above.

But rather the preacher bench is supposed to have a rounded arm pad such as the old-school preacher bench pictured below:
Old School Preacher Bench With The Rounded Arm Pad…

Having the rounded pad helps you to maintain proper upper body position as you do preacher curls. But regardless of what type of preacher curl bench you have at your gym, you can still make do and correct your technique using the tips that I cover in the video clip below…

Click PLAY To Watch Video

Note: If for some reason you can’t watch the embedded video here on this page,
then you can watch it directly on my YouTube Channel at:
http://www.youtube.com/watch?v=lYdgsCK92Zg

Basically, the big mistake most people make is they round over too much on the bench and rest the back of the arms totally flat against the pad. Now granted you can still work the biceps by doing this, but you are limiting the amount of weight you can lift, and you are also limiting the range of motion for the exercise.

However, if you keep your chest held high and hold your elbows just over the edge of the pad (as shown in the pictures and video) you’ll get a much better muscle pump throughout the biceps and you may actually find that you can handle more weight with stricter form!

Give this preacher curl variation a try in your next bicep workout, and then leave me a comment below letting me know how it works for you…

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 download a copy of this for yourself over at:

www.VinceGirondaProgram.com

Vince Gironda – The Iron Guru & Trainer Of Champions!

“Beat The Machine” For Maximum Muscle Growth

leehayward — Sat, 22 Oct 2011 03:59:39 +0000

As you get more advanced with your workouts a good goal to shoot for when doing machine exercises is to “Beat The Machine”.

Now what I mean by this is to stick to a particular weight stack machine exercise as a regular part of your workouts. Each week strive to better what you did the previous week by increasing the weight by 5 or 10 pound increments. And eventually work up to the point where you can rep out with the entire weight stack of the machine. This is what I refer to as “Beating The Machine”.

I cover this technique in more detail and actually demonstrate it in the video.

I’d love to hear your feedback about this one, have you ever “beat a machine” at your gym?
If so tell me about it by leaving a comment below…

Note: if you can’t watch the embedded video clip above, you can see it directly on my YouTube Channel at: http://www.youtube.com/watch?v=F720sN2XIAQ

Now after watching that video you’ll notice that I’m using “Power Reps” to complete the set. That simply means I’m using a bit of “Body English” and explosive force to move the weight. This is typically how your form will be when you first Beat The Machine. The next goal would be to work on slowing down those reps and perfecting your exercise form.

Beating The Machine using Power Reps is an impressive goal in itself, but doing it with controlled reps is an even more impressive feat. Granted it’s a very advanced goal, but something you should strive to work towards in your training.

When working towards the goal of repping out with the weight stack, Do NOT Rush it!
Take your time and progress gradually in 5-10 pound increments.

When a lot of people first hear about this they want to Beat The Machine within a few workouts… Sorry, but that’s NOT going to happen. It may take several months, or even a year or more to work up to that level. But when you do reach it, you’ll have built some solid size and strength in the process.

And if you are looking for a serious mass and strength routine that will help you reach those goals, be sure to pick up your copy of my “Hardcore Muscle Building Workout DVD.”

This covers some advanced training techniques that will help you to train beyond muscular failure for maximum muscle gains!

Click Here To Get Your Copy!

Better Than Squats… Killer Quad Workout!

leehayward — Fri, 14 Oct 2011 23:08:03 +0000

Over the past couple weeks I’ve been reading the “Vince Gironda Manifesto” and it’s an awesome book that’s jam packed with the old-school training and nutrition methods that the bodybuilders of yesterday did to build their classic lean muscular physiques.

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…

Click PLAY To Watch The Video Clip Below:

Note: if you can’t watch the embedded video clip above, then you can watch it directly on my
YouTube Channel at: http://www.youtube.com/watch?v=LuTUE-gI39Q
You should give this exercise a try in your next leg workout and then leave me a comment below letting me know how it works for you.

(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!

Gironda “Lat Pulls” for a wide V-shape back!

leehayward — Thu, 13 Oct 2011 01:23:42 +0000

If you are looking to build a wide V-shape muscular back…
Then you should try the Vince Gironda Lat Pull in your next back workout!

Vince Gironda Doing The Low Pulley Lat Pull Variation.
He also did a ‘high pulley’ variation of this move,
which I demonstrate in the video clip below…

Vince Gironda is an old time legend and was the outspoken bad boy of old-school bodybuilding!
Gironda is often quoted as saying that bodybuilding is 85% nutrition. In fact, he was what some may call a health food nut. He was also an early proponent of low carb dieting and was the first truly “Ripped Bodybuilder”.

In addition to his nutrition theories, he had what many consider “unorthodox” training ideas. His secret to muscle building success was was in the combination of proper exercises and the strict adherence to proper exercise form.

And one prime example of such an unorthodox exercise is the Gironda Lat Pull…
This move helps build maximum back width and V-taper from the combination of a
full stretch and a strong peak contraction of the lats with very strict form.

Just click PLAY to watch the video clip below to see how it’s done…

Give this exercise try and then leave me a comment below letting me know how it works for you!

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

Click Here To Get Your Copy Now…

Bicep & Tricep Dumbbell Super Set Workout

leehayward — Fri, 07 Oct 2011 22:15:28 +0000

This Bicep Curl & Tricep Extension Super Set Combo is a great way to finish off an arm workout and really pump up the guns!

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!

Just click PLAY to watch a video demo of this exercise below…

If you’d like to get some more killer workout tips for building bigger, stronger, more muscular arms… Be sure to visit my website www.BlastYourBiceps.com and download a copy of the “Blast Your Biceps” Mass Building Arm Specialization Training System!

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…

Advanced Push Up Workout

leehayward — Fri, 09 Sep 2011 02:43:36 +0000

I’m a huge fan of doing push ups in my workouts…

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.

Click PLAY To Watch The Video

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

My Very First Muscle Up!

leehayward — Tue, 06 Sep 2011 14:59:12 +0000

I just set a new personal record in the gym the other day!

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…

–>> Click Here To Subscribe To My YouTube Videos <

Muscle Ups are a very advanced move. Before you attempt them you should be able to do the 100 rep pull up / dip routine that I have posted in the link below.

Click Here To Check Out The 100 Rep Pull Up & Dip Workout Program!

The “Best” Tricep Exercise – Atomic Triceps Blaster Push Ups!

leehayward — Sun, 21 Aug 2011 15:23:10 +0000

How To Build Big Muscular Triceps
With Atomic Tricep Push Ups!

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

The triceps make up 2/3′s of your upper arm development. So if you want to stretch the tape measure and get Bigger More Muscular Guns than you need to pack some meat on to those triceps.

This exercise here, The Atomic Tricep Blaster Push Up, is a great move that you can include with your arm workouts that will really work the tricep muscles hard and stimulate high levels of Neuro-Muscular-Activation.

Just watch the video to see how it’s done & give it a try in your next arm workout. I bet you’ll be surprised by just how effective (and hard) this exercise really is!

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

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

Can Cardio Help You Build Muscle?

leehayward — Tue, 16 Aug 2011 15:22:53 +0000

Can You Do Cardio For Muscle Growth?
The answer is YES!

You can use the cardio rowing machine at the gym to help spur on new muscle growth in your stubborn biceps and make your arms bigger. By doing these simple rowing variations (as shown in the video below) you can pump up your biceps and forearms like crazy!

Give this Bicep Blasting Cardio Workout a try the next time you are at the gym.
I bet you’ll be surprised by just how effective it really is for pumping up your guns

Legs and Abdominals Workout Program

leehayward — Thu, 04 Aug 2011 21:29:24 +0000

This is Part 3 of my Basic Bodybuilding Workout Program. This is a complete bodybuilding workout training program that focuses on developing balance and proportion between all the major muscle groups of the body.

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.

Note: if for some reason you can’t watch the embedded video clip above,
you can watch it directly on my YouTube Channel at the link below:
http://www.youtube.com/watch?v=PAti3uGRkb8

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.

Back and Biceps Workout Program

leehayward — Mon, 01 Aug 2011 21:01:19 +0000

This is Part 2 of my Basic Bodybuilding Workout Program. This is a well balanced training program that focuses on building size and strength throughout all the major muscle groups of the body.

Workout 2 – Back & Biceps

These are the “pulling muscles”. You’ll notice that all the exercises you do for back and biceps involve some type of pulling or rowing movement. For example, pull downs, deadlifts, dumbbell rows, bicep curls, 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 3rd workout we’ll cover a complete training session for the Legs & Abdominals.

Click Play to watch the 2nd Workout… Back & Biceps.

Note: if for some reason you can’t watch the embedded video clip above,
you can watch it directly on my YouTube Channel at the link below:
http://www.youtube.com/watch?v=2UGrTRqfzHU

If you missed the 1st workout, you can get that routine here:
Chest, Shoulders & Triceps Workout

You can watch the 3rd workout, the Legs and Abdominals at the link below:
Legs and Abdominals Workout

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.

Chest, Shoulders & Triceps Workout

leehayward — Sat, 30 Jul 2011 13:28:13 +0000

Hardly a day goes by that I don’t get at least a few e-mails from excited new lifters asking me to critique their workout routines.

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.

Note: if for some reason you can’t watch the embedded video clip above,
you can watch it directly on my YouTube Channel at the link below:
http://www.youtube.com/watch?v=2abQ5PUD09E

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

Are you making this “Newbie” Workout Mistake…

leehayward — Sat, 23 Jul 2011 19:22:26 +0000

The next time you are at the gym, just take notice of how many guys are actually making this “Newbie” workout mistake… As funny as it may seem, it’s actually quite common to see this being done in the gym.

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.

Leg Press Variations To Target The Quads & Hams

leehayward — Fri, 08 Jul 2011 02:40:57 +0000

One of my personal favorite Mass Building leg exercises is the Leg Press.

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.

Click Here To Subscribe To My Bodybuilding YouTube Videos!