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How Much Weight Should a Beginner Deadlift ?
 
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FREE Workout Program: http://full.sc/19cNIdo Like my Facebook Page: http://full.sc/1f2etSa Follow me on Twitter: http://full.sc/19cNoLN The basic concept of deadlifting is simple, after all you just put weight on a barbell and pick it up. I mean how hard can that be right? Well even though the deadlift exercise seems simple, it can be a challenging exercise for a beginner to master. There is a lot more going on with proper deadlift technique than you may realize. Most people think of the deadlift as a back exercise. But there are so many more muscles coming into play when you do the deadlift. Everything from your forearms, biceps, triceps, shoulders, traps, spinal errectors, hips, glutes, hamstrings, quadriceps, and calves. It's almost a total body exercise. The hardest part that beginners have when starting to deadlift is trying to learn the proper technique and activating the appropriate muscle groups in sync. So for this reason I recommend keeping things very simple and literally start your very first deadlift workout with just the empty barbell. When doing any new exercise your goal is to simply learn how to do the exercise with proper technique. You are not there to max out and try to set records. The first workout is to simply learn the correct deadlift technique Start off by deadlifting with the empty barbell to feel the correct movement pattern. Get in the rhythm of bending down and using both your back and legs simultaneously to lift and lower the barbell. After that put a couple 10 pound plates on the barbell and do another set. Just go through the motions and learn the proper technique. Then put another 10 pounds per side and do another set. If that feels good, add some more weight and just keep going doing set after set. As the weights get progressively heavier you'll start to feel the appropriate muscle groups working even more. For all of these sets keep the reps between 5-10 per set. Again you are just going through the motions and learning the exercise, you are not trying to simulate muscle growth and rep out until failure, all of that stuff will come later once you are comfortable doing deadlifts. During your first deadlift workout don't worry about doing "too many" sets. At the beginning you are just teaching your muscles how to do a new exercise and for this you need repetition. So it's ok to do 10, 15, even 20 sets of very light deadlifts to learn the proper movement pattern and motor control skills required to deadlift with proper form. Doing multiple sets of moderate weight, stopping short of failure, is the best way to learn how to perform any new exercise. When you lift too heavy, too soon, it causes your form to break down and you don't want to teach yourself bad habits right from the start. Take your time, master the proper technique first, then worry about training with progressive overload afterwards. Deadlift FAQ http://www.youtube.com/watch?v=tyhIiDumOO8 How To Deadlift http://www.youtube.com/watch?v=aM4Lo_85mAM How To Use Lifting Straps To Re-enforce Your Grip http://www.youtube.com/watch?v=Z5SzB_4SFeI
Views: 120970 Lee Hayward
The Best Ab Exercises To Get Six Pack Abs
 
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Extreme Fat Loss Program: http://www.LeeHayward.com/dvd In this ab workout video I share some of my favorite abdominal exercises for getting six pack abs. However, the real key to building a shredded 6 pack is simply losing all the excess bodyfat that is covering your abs. Everyone has ab muscles, the only problem is that for 99.9% of the population those abs are covered by a layer of blubber. If you lose the fat, youll see your abs. To learn more about how to diet for 6-pack abs check out my Extreme Fat Loss Program at: http://www.leehayward.com/dvd/xfatloss.htm
Views: 320154 Lee Hayward
Is Protein Powder SAFE for Teenagers?
 
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Download Your FREE Bodybuilding Quick Start Kit, just click the link below: http://www.leehayward.com/bodybuilding-quick-start-kit Are protein powders safe for teenagers? Are protein supplements safe for teenagers? Is whey protein safe for teenagers? How often have you heard questions like this? For me I get them every single day, sometimes several times a day. For some weird F-ed up reason society in general thinks that if something can help you become stronger, leaner, and more athletic then it has to be "BAD For You". I think this misconception stems from the fact that steroids can increase strength and athletic performance and steroids also have harmful side effects. But healthy foods, supplements, and protein powders are NOT Steroids. Protein is required by all living organisms on the face of the earth. It is NOT Dangerous or harmful. In fact, whey protein is even found in BABY FORMULA. So if protein is safe enough for the smallest and most fragile human being in the world, a baby, I think it's safe enough for teenagers and adults to use as well. This is taken directly from the Gerber Good Start Gentle Formula description. =================== 100% Whey is the Comfort Proteins difference. Our patented process starts with 100% whey, a protein of the highest quality. We then break down this gentle whey protein into smaller pieces to be easy to digest for babies. They're called Comfort Proteins and only Good Start Supreme milk-based formulas have them. =================== So if whey protein is safe enough for babies, I think it's safe enough for teenagers as well. Wouldn't you agree? What would you rather feed your kids... Sweets, fast food, and junk food. Or a high quality protein supplement? I think the answer is obvious, but a lot of parents think other wise because "junk food" is more socially acceptable then protein powder. If you are a parent and your kids want to take up working out and healthy eating which includes using healthy supplements like protein powder. Then for God Sakes be happy for them. They could have chosen drugs, alcohol, or some other hobbies that are a lot worse then bodybuilding and fitness. If your children want to live a healthy lifestyle, be supportive of them, don't shoot them down. Do your research and learn the facts before making rash decisions that could negatively impact their future without getting the proper knowledge about the topic. I was lucky enough to have parents that supported me with living a healthy active lifestyle from an early age. This has not only helped my physically. But since then I've made it my mission in life to help others as well and have reached out with helping literally thousands of others world wide. Friend me up on Facebook: http://www.facebook.com/total.fitness.bodybuilding Join the Total Fitness Bodybuilding Inner Circle Coaching Club: http://www.TotalFitnessBodybuilding.com
Views: 227770 Lee Hayward
How To Use Lifting Straps To Re-enforce Your Grip Strength
 
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Check out my Bodybuilding Blog at: http://www.LeeHayward.com/blog When performing heavy pulling exercises like barbell rows, deadlifts, shrugs, pull ups, pull downs, etc. your grip strength is often the limiting factor that will prevent you from getting as many reps as you are capable of doing. So to help with this you can use lifting straps to re-enforce your grip strength and hold onto heavier weights then you normally could. In this video I show one of my coaching students, Brent, how to properly use lifting straps for the first time. If you would like to see more videos like this, make sure to click on the "Like - Thumbs Up" button and also subscribe to my video channel by clicking on the "Subscribe Button" at the top of the video. You can friend me up on facebook at: http://www.facebook.com/total.fitness.bodybuildilng
Views: 177876 Lee Hayward
How To Bust Out Of A Bench Press Plateau
 
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Download Your FREE 12 Week Workout Program at: http://www.leehayward.com/12-week-workout-program Blast Your Bench at: http://www.BlastYourBench.com/special If your bench press is stuck in a plateau, then switching to dumbbell bench as your main chest exercise is a killer way to blast past it and start making some new muscle and strength gains again.
Views: 309466 Lee Hayward
How To Bench Press More Weight With Proper Technique
 
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Try this killer bench press set up to INSTANTLY increase your bench press strength! Download Your FREE 12 Week Workout Program at: http://www.leehayward.com/12-week-workout-program Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com Download Your FREE Bodybuilding Diet Plan at: http://www.leehayward.com/bodybuilding-quick-start-kit Check out my Bodybuilding Blog at: http://leehayward.com/blog Friend Me Up On Facebook at: http://www.facebook.com/total.fitness.bodybuilding Order Total Fitness Bodybuilding T-Shirts, Tank Tops, & Hoodies at: http://totalfitness.spreadshirt.com Download Your Copy Now at: http://www.BlastYourBench.com "How Much Can Ya Bench?" The Bench Press is one of the most popular lifts in the gym. And it's one of the lifts that people use to judge your overall strength and muscle progress. In fact, I can remember back in my early days of weight training when I was still in school people used to regularly ask me 2 questions: "How Much Can Ya Bench?" "How long have ya been benching?" It was as if the bench press was the only exercise anyone ever did LOL Now the bench press is certainly a good lift, but it's only a small piece of your whole muscle building program. But non-the-less it's an exercise that people put a lot of emphasis on. Every single guy who lifts weights gets a rush of excitement whenever he sets a new personal record in the bench press. For most guys it's a high that can last for days. You'll feel on top of the world when your bench is getting stronger, and at the same time you can feel down in the dumps when you are stuck in a bench press plateau. So in this video training lesson I'm going to cover some very important technique tips that you can use to maximize your bench press strength by using proper lifting form. Not only will these tips help you bench more weight, but they'll also reduce your risk of injury as well.
Views: 1101644 Lee Hayward
My Opinion Of Home Gyms, Bowflex, Total Gym, etc...
 
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Are home gym machines like the Bowflex and the Total Gym any good? Here's my personal experiences with them... Free Muscle Building Program: http://leehayward.com/muscle-building Free Bodybuilding Diet: http://leehayward.com/diet Download Lee's Bodybuilding App: http://www.leehayward.com/app Join the TFB Inner Circle: http://totalfitnessbodybuilding.com Get Coached By Lee: http://leehayward.com/coaching Facebook: http://www.facebook.com/total.fitness.bodybuilding What is the best home gym machine? Should I buy a Bowflex? Should I buy a Total Gym? What's the best value for your money when buying home gym machines? That's what we're going to cover in this video!
Views: 40573 Lee Hayward
When to take CREATINE - Before or After Workout?
 
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FREE Bodybuilding Nutrition e-Book: http://full.sc/1f2eWUD Like my Facebook Page: http://full.sc/1f2etSa Join the TFB Inner Circle: http://full.sc/1f2eJ3O When should you take creatine, before or after you workout? Is there a significant difference or does it really matter at all. In this video we're going to cover the best time to take creatine. Note: Make sure to read the "Creatine For Beginners" guide posted at: http://leehayward.com/blog/creatine-supplement-information And you can watch my Creatine FAQ Video on YouTube at: https://www.youtube.com/watch?v=cd_FlrAWI7U Just the other day I got a question on the Total Fitness Bodybuilding Facebook Page asking: Joshua wrote: "Lee Hayward I seen all your videos about creatine. But my question is when should you take creatine? And could I take creatine for just Post Workout only?" The simple answer to this question is that it really doesn't matter when you take your creatine, as long as you take it regularly. The most important thing when it comes to creatine supplementation is that keep your muscle creatine levels topped up in order to reap the benefits that creatine has to offer. As for taking it before or after a workout; this is an interesting question and you'll hear 2 sides to this one. Some people believe that you should take creatine before working out so the creatine is available in the blood stream to be used during your actual workout itself. Others believe that you should take creatine after your workouts because your depleted muscles will be able to absorb and utilize the creatine and other nutrients better. I actually prefer to do both. I'll have 5 grams of creatine monohydate powder mixed in with a protein shake around midday. Than I'll usually workout later in the afternoon. And right after my workout I'll have a post workout shake with another 5 grams of creatine monohydrate mixed in. On non workout days you can simply have 1 serving of creatine at any time, either mixed with a glass of water, added to a protein shake, etc. This way you'll maintain a steady supply of creatine. If you would like to read more about creatine, make sure to check out my blog post at: http://leehayward.com/blog/creatine-supplement-information
Views: 232812 Lee Hayward
Drink This EVERY Morning! - Lemon Juice & Apple Cider Vinegar
 
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Download a copy of "Bodybuilding Nutrition Made Simple" at: http://www.leehayward.com/bodybuilding-quick-start-kit/free-diet-plan.htm Follow Total Fitness Bodybuilding on facebook at: http://www.facebook.com/total.fitness.bodybuilding Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com Visit the link below for a full list of Acid & Alkaline Forming Foods: http://rense.com/1.mpicons/acidalka.htm Start your day off right by drinking a glass of pure water mixed with 2 tablespoonfuls of lemon juice and 2 tablespoonfuls of apple cider vinegar each morning as the first thing you put in your body. Below are just some of the many benefits of lemon juice and apple cider vinegar... Lemon juice promotes a healthy digestion. Lemon tea has been a staple in most European countries after a huge meal since it has a natural ability to prevent heartburn. Lemon juice will help increase immunity -- lemons are rich in vitamin C and this vitamin is known to increase the body's resistance to infections and illnesses since it strengthens the immune system. Lemon juice has skin rejuvenating system -- vitamin C in lemons are also known to help improve the quality of skin; regular intake of lemon juice will help you keep your skin plump, healthy and moisturized inside and out. Lemons also have anti-aging properties; it is a handy source of antioxidants that can help prevent the damage of free radicals and hence will be able to fight aging. Apple cider vinegar can aid in weight loss. For daily weight management, add 2 teaspoons of apple cider vinegar to 16 ounces of water. This concoction can be sipped throughout the day. Data shows some limited, yet significant, weight loss benefits from sustained daily intake of acetic acid (which is a main ingredient in apple cider vinegar). In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, it was found that subjects that consumed acetic acid for 12 weeks experienced significant declines in body weight, abdominal fat, waist circumference and triglycerides. Triglycerides contribute to the bad cholesterol that we want to avoid. As part of balancing the body's pH, apple cider vinegar creates an overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver. This miracle vinegar helps to break up mucous throughout the body and cleanse the lymph nodes. Believe it or not, research suggests that apple cider vinegar can help with allergies because of its ability to reduce mucous and sinus congestion. When reducing the effects of allergies, it can also help stave off sinus infections and their related symptoms (sore throats and headaches). This vinegar is rich in natural enzymes that can help rid your body of candida -- yeasts that are attributed to thrush in humans. Candida also is blamed for creating symptoms of fatigue, poor memory, sugar cravings, and yeast infections. Though it might seem like an oxymoron to treat stomach acid with an acid-containing vinegar, there is research suggesting that apple cider vinegar works by correcting low acid, hence reducing heartburn. Natural remedy experts say you should begin to feel relief very shortly after taking a teaspoon of apple cider vinegar followed by a glass of water. Note that apple cider vinegar will not give relief if you have an ulcer. Resources that you can read to get more information: http://www.leehayward.com/go/morning-drink.htm http://www.lemonwaterdetox.net/benefits-lemon-water-detox http://www.healthambition.com/many-benefits-of-lemon-water http://healthybliss.net/benefits-of-raw-apple-cider-vinegar http://bragg.com/products/bragg-organic-apple-cider-vinegar.html
Views: 1519403 Lee Hayward
Shoulder Pain When Squatting
 
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FREE Workout Program: http://full.sc/19cNIdo Like my Facebook Page: http://full.sc/1f2etSa Follow me on Twitter: http://full.sc/19cNoLN Do you ever get pain in your shoulders when doing squats? It's actually quite common to feel strain in the shoulder joint when performing barbell squats. Simply holding a weighted barbell across your back when squatting places the shoulders in a very unnatural position and if you are not careful this can lead to injury. When most people do a squat workout they usually focus on warming up the legs, hips, back, etc. as these are the main muscle groups that come into play when squatting. But not many people think about warming up their shoulders. Even though the barbell squat is not a shoulder exercise per say, the shoulders are under a lot of tension and strain simply from holding the barbell in that static position across your back. For this reason you should always perform a shoulder warm up routine before each and every squat session. The main purpose is to limber up your shoulder joints, increase blood flow, improve shoulder mobility and flexibility so that you do not injure yourself of experience shoulder discomfort while squatting. I've posted a video about shoulder / rotator cuff injury prevention that you can watch at: http://www.youtube.com/watch?v=x9bvVGFYl-8 But a good general shoulder warm up that you can do before squatting (or any workout for that matter) is the following: Arm Circles forwards and backwards. Do 30+ rotations in each direction as a general shoulder / upper body warm up. Rotator Cuff Rotations: Do 2 sets of 20 reps to warm up the rotator cuff and shoulder joint, this will help make it more comfortable when you position the barbell on your back for squatting. Bradford Press: Do 2 sets of 20 reps with the empty barbell. This is a great shoulder mobility exercise that will build strength and flexibility in the shoulder joint. I've got a video showing how to do the Bradford Press at: http://www.youtube.com/watch?v=QSXNin4nCbc
Views: 55457 Lee Hayward
Do You REALLY Need Rest Days Between Workouts?
 
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Why not just workout everyday? Do we really need rest days? Lee's Blog: http://leehayward.com Facebook: http://leehayward.com/go/facebook.htm Inner Circle: http://www.totalfitnessbodybuilding.com A lot of people pride themselves on working out every single day! They brag about how dedicated they are with sticking to a strict regimen of daily exercise. But should you take days off from the gym to rest and recover, or are rest days over rated? I was recently asked "Why Do We Need Rest Days?" from my friend Kevin, who is a member of the Total Fitness Bodybuilding Inner Circle Coaching Club. In his question Kevin said how he loves to workout everyday and has done so consistently. But now that he has switched to including planned rest days as part of his routine, he is actually making better gains in the gym. This becomes obvious when you realize the fact that muscle doesn't grow when you are working out. Going to the gym DOES NOT build muscle! The workout itself simply stimulates muscle growth, you are breaking down muscle tissue. It's only when you rest and recover in between workouts where actual muscle growth takes place. If you try and short change this process and workout too frequently or with too much volume you will break down your body faster than it can recover. While you maybe able to get away with doing daily workouts for the short term, it's eventually going to catch up with you and your workouts in the gym are going to suffer. This is what's known as "Over Training". Basically doing too much exercise for your body to recover from. Purposely taking planned rest days will allow for better recovery of your muscles and central nervous system. This will allow you to fully recover between workouts. Then on the days when you do workout you'll feel stronger, have more energy, and be able to push yourself harder. Building muscle comes down to stimulating growth in the gym and then allowing your body time to rest, recover, and grow. You can't short-cut the process. As for how many rest days you should take. It really depends on your fitness level, experience, how intense you are training, what type of program you're following, etc. But a good general rule of thumb that works well for most people is to workout every second day. Having a full 48 hours of rest in between workouts to rest will allow you to hit the gym feeling strong and fresh. When I look back over my training journals I've generally made my best size and strength gains when following an every second day workout schedule. Now some people may like to stretch this out and workout 2 days on and 1 day off and they find that this works well for them. Bottom line there are a lot of variables involved so there isn't one answer that fits everyone. But I think every single strength and conditioning coach will agree that rest days are an important part of any workout program. So if you are one of those guys who likes to workout everyday and your progress is stuck in a plateau, try cutting back on your workout frequency and taking more rest days. The extra recovery time maybe just the thing you need to start growing again. all the best, Lee Hayward http://www.totalfitnessbodybuilding.com
Views: 81443 Lee Hayward
Ask Lee: Going Back To The Gym After a Break
 
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Download the FREE 12 Week Workout Program at: http://www.leehayward.com/12-week-workout-program/free-workout-program.htm Beginners Upper Body Workout: http://www.youtube.com/watch?v=jxEMEyu5KBk Beginners Lower Body Workout: http://www.youtube.com/watch?v=RS2r8q_Pvio Follow Total Fitness Bodybuilding on facebook at: http://www.facebook.com/total.fitness.bodybuilding Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com How do you go about resuming a workout routine after a break from the gym? All of us have to take a break from working out at some point... Life sometimes gets in the way - from being extra busy with work, family situations, travel, or maybe having to take time off to recover after an injury. But the good news is that all of your progress is not lost if you do have a layoff from your workout routine. Because it's a lot easier to re-gain lost muscle size and strength than it was to gain it in the first place. This is known as "muscle memory". However, you need to resume your workout routine properly and pace yourself initially. The old saying "slow and steady wins the race" applies to coming back to the gym after a break. If you have taken several months or more off from working out, than you need to start back just like a beginner again. Doing a basic beginners workout routine for the first month back to the gym will allow your muscles, joints, tendons and ligaments to gradually build up to the stress of lifting weights. You need to gradually build up your training volume week by week so that you increase your fitness level and work capacity to handle the rigors of regular weight training. To help you out with this I have a good basic beginners workout routine that you can follow at: Beginners Upper Body Workout: http://www.youtube.com/watch?v=jxEMEyu5KBk Beginners Lower Body Workout: http://www.youtube.com/watch?v=RS2r8q_Pvio
Views: 48563 Lee Hayward
Is EXPIRED Protein Powder Still Safe To Take?
 
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Should you drink expired protein powder? Is it still safe to take? FREE Bodybuilding Tips: http://leehayward.com Like my Facebook Page: http://full.sc/1f2etSa Follow me on Twitter: http://full.sc/19cNoLN If you're around the bodybuilding game long enough, eventually you're going to acquire a container of expired protein powder. You may buy a container that's on special and it ends up expiring before you get around to drinking it all. Or maybe a friend or family member bought a container of protein powder a while back, never used it, and is now offering that container of protein powder to you. Is that out of date protein powder still good or should you toss it in the trash? Generally speaking expired protein is still good to drink as long as it's been kept in a cool dry place. Protein supplements are manufactured with an expiration date of several years. So it's not a perishable item that's going to go bad in the matter of a few weeks. And going past an expiration date shouldn't affect the quality of the protein powder. But just use some common sense to determine if your expired protein powder is still good to drink. Smell the powder to see if it still smells like new protein powder. Stir or shake the powder around in the container to see if it's clumped up or discolored. As long as it smells fine and looks fine, then go ahead and drink it. But if there are any signs of it going bad, such as smelling funky, dark spots in the powder, or it's stuck together in clumps. You should play it safe and discard the old protein powder and get yourself a fresh container.
Views: 88294 Lee Hayward
Best Bench Press Grip - How Wide Should You Grab The Bar?
 
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How To Bench Press More Weight With Proper Technique: http://www.youtube.com/watch?v=rJX5MKacR6M Download Your FREE 12 Week Workout Program at: http://www.leehayward.com/12-week-workout-program/index.htm Friend Me Up On Facebook at: http://www.facebook.com/total.fitness.bodybuilding Check out my Bodybuilding Blog at: http://leehayward.com/blog Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com How wide should your grip be on the bench press? How wide should you grab the bar when doing the bench press? How far apart to hold the benchpress bar? Should you use a wide grip bench press? Should you use a close grip bench press? Basically what's the best bench press grip to use? Well it all depends on what muscles you plan on training with the bench press. A narrow grip will work the triceps more. A wider grip will work the chest muscles more. I personally recommend grabbing the barbell with your pinky fingers on the rings for wide grip benching. And grabbing the bar with your index finger touching the smooth part of the bar for close grip benching.
Views: 102952 Lee Hayward
Do You Need PROTEIN on Non-Workout Days?
 
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Sign up for Lee's FREE Bodybuilding Tips e-mail Newsletter at: http://www.leehayward.com/youtube Follow Total Fitness Bodybuilding on facebook at: http://www.facebook.com/total.fitness.bodybuilding Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com Do you need to drink protein shakes on the days that you don't workout? Do you still need a protein on off days? Can I still drink a protein shake on rest days? The answer is YES, you still need to consume a high protein diet EVERYDAY - regardless if you workout on that day or not. Your body is in a constant state of protein turn over and it requires proper nutrition and adequate protein to provide the raw materials needed for recovery to repair and build muscle tissue. While it's very important to drink a protein shake after your workout to provide easily digestible fast absorbing protein. You can still drink protein shakes on your non workout days to help meet your daily protein needs as well. For muscle growth you should strive to consume 1 gram of protein per pound of bodyweight daily - whether it's a workout day or a rest day. And it's much easier (and cheaper) to meet your daily protein needs if you include protein shakes as part of your diet. My personal favorite protein powder is Iso-Smooth from http://www.BlueStarMuscle.com this contains a blend of fast, medium, and slow digesting protein for a sustained release of amino acids in your system.
Views: 82517 Lee Hayward
Beginners UPPER BODY Workout Program
 
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Download Your FREE 12 Week Workout Program at: http://www.leehayward.com/12-week-workout-program Check Out My Advanced 3 Day Split Routine: http://www.youtube.com/playlist?list=PL25995597FD3D063E Workout Summary: For each of these exercises do 3 sets of 10 reps. Purposely use light weights that you know you can handle without too much struggle. The most important thing at this stage is to be consistent with going to the gym and working all the major muscle groups. So just start off light and increase the weights gradually over time. Strive to increase the weights by 5-10 pounds per week. And for the bodyweight exercises strive to get more reps each week. With the exercises I want you to do "Jump Sets" where you alternate back and forth between agonist and antagonist muscle groups. So do your 1st set of push ups, and then do your 1st set of seated rows. Then do your 2nd set of push ups, and then do your 2nd set of seated rows. Keep alternating them back and forth, resting 1-2 minutes between sets. Do the same for the dumbbell shoulder press and the lat pull downs. And do the same with the crunches and the reverse crunches. Now if you happen to be working out at a very busy gym and can't hold up 2 pieces of equipment at the same time, it's ok to do all your sets for one exercise before moving on to the next one. But ideally try to do "Jump Sets" and work them back and forth. In my next video I'm going to cover exercises for your lower body. So make sure to subscribe and stay tuned for that one. This will be the workout split: Day 1: Upper Body Workout Day 2: Rest Day 3: Lower Body Workout Day 4: Rest Day 5: Repeat... It doesn't matter what days of the week you workout on. Just workout every second day and alternate between doing the upper body and lower body workouts. You can progress in volume each week by adding an extra set, just like I've shown below: Week 1 do 3 sets of each exercise. Week 2 do 4 sets of each exercise. Week 3 do 5 sets of each exercise. ============== You can follow along with my training tips on my blog: http://www.LeeHayward.com/blog You can follow me on facebook at: http://www.facebook.com/total.fitness.bodybuilding
Views: 620547 Lee Hayward
How to Prevent Abdominal Muscle Cramps
 
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FREE Bodybuilding Nutrition e-Book: http://full.sc/1f2eWUD Like my Facebook Page: http://full.sc/1f2etSa Get Coached By Lee: http://full.sc/1f2eJ3O Do you ever experience muscle cramps in your stomach? Have your abs ever locked up when training your abs in the gym? Having any muscle cramp can be a very painful experience and the root cause of it is an electrolyte imbalance in your body. When you sweat during a workout your body loses a lot more than just water. You're also losing sodium, potassium, and other key electrolytes through your sweat. Now when most athletes get dehydrated they will focus mainly on consuming water or high sugar sports drinks to help re-hydrate themselves and give them a short term boost of energy. But very often what the body needs is to replenish the lost electrolytes. =================== Read This Blog Post: Sodium Intake For Athletes: How much sodium should you have per day? http://leehayward.com/blog/how-much-sodium-per-day =================== Sodium is the primary electrolyte that the body needs to replace. In fact, when you consume adequate sodium it will help to regulate your levels of potassium and other key electrolytes. And the easiest way to increase your sodium intake when at the gym is with salt packets. You know those little packs of salt that you'll see at fast food joints like McDonald's. The same ones that you probably try to avoid if you are eating "healthy". Well those little salt packs can be used for good at the gym to help quickly replenish your sodium levels and prevent muscle cramps. All you have to do is tear open a packet of salt and chase it down with a mouthful of water. Do this whenever you are feeling the effects of low sodium from excessive sweating such as muscle cramps, weakness, etc. You'll be surprised by just how quickly salt can go to work once you consume it. Within about 5 minutes of having the salt pack you'll be feeling better and notice a significant improvement in any muscle cramps that you were experiencing. What I like to do is keep several salt packets in my gym bag at all times. This way they are available whenever I need them. I suggest you do the same if you regularly experience muscle cramps while you workout at the gym.
Views: 72658 Lee Hayward
Bicep Curls - Close Grip OR Wide Grip?
 
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Download the FREE 12 Week Workout Program at: http://www.leehayward.com/12-week-workout-program/free-workout-program.htm Follow Total Fitness Bodybuilding on facebook at: http://www.facebook.com/total.fitness.bodybuilding Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com Blast Your Biceps - Mass Building Arms Specialization Program http://www.BlastYourBiceps.org How wide should you grab the barbell when doing bicep curls? Just recently I received an e-mail from Jason who asked... "Lee, what's the best grip width to use when doing doing barbell curls? Should I use a wide grip or narrow grip? Is one grip better for building the biceps than another? Please make a video about this because I really need to know." The truth of the matter is that you can include different bicep curl grips in your arm workouts... Close Grip: Using a narrow close grip will work more of the outer head of the biceps. When you hands are closer than shoulder width this places more of the emphasis on the outer bicep head. This is the short head of the bicep that's responsible for giving you bicep peak. Wide Grip: Using a wide grip with your hands spaced wider than shoulder width will work more of the inner head of the biceps. The inner head of the biceps is the longer head and will help give your arms more muscle fullness. Neutral Grip: Using a medium width neutral grip with your hands shoulder width apart will work the overall biceps. You'll get equal stimulation on both the inner and outer heads of the bicep muscle. Most people will use a medium width grip for their bicep curls. However, if you want to focus on a specific portion of the bicep you can include some wide or narrow grip curls depending on what area you need the most work on. For example, if you want to add more bicep peak. Than make sure to do some narrow grip bicep curls in your arm workouts. And vice versa, if you want to add more fullness and thickness to your biceps. Than make sure to do some wide grip bicep curls as part of your bicep workout routine.
Views: 41637 Lee Hayward
Muscle Building Nutrition - Part 1 B
 
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http://www.LeeHayward.com I'm going to break down the elements that make up a good muscle building meal. First off you need to consume a high protein intake. The general rule of 1 gram of protein per pound of bodyweight daily is a good place to start. I know there is a lot of controversy over protein intake, but the bottom line is I've never met a single person yet who was big and muscular who did not consume a high protein diet. Every single one of your meals needs to have a good source of protein. You should space your protein intake out equally over 6 small meals per day. You don't have to be 100% spot on with this, but try your best to space your protein intake out so that you provide your body with a continuous supply of amino acids to help support muscle growth. This is how you would calculate out how much protein you should strive to eat for each meal. First you need to consume at least 1 gram of protein per pound of bodyweight daily. So for example if you weigh 175 lbs. then you should be eating at least 175 grams of protein per day. 175 grams of protein divided up over the course of 6 meals works out to approx. 30 grams of protein per meal. The best sources of protein are lean animal proteins such as: Skinless Chicken Skinless Turkey Lean cuts of Beef, Pork, Lamb, etc. All kinds of Fish Eggs & Egg whites Dairy products like milk & cottage cheese These foods are complete proteins because they contain all of the essential amino acids needed for muscle growth. Many vegetable and non-animal protein sources are lacking in several of the key amino acids. Thus they are considered incomplete proteins. You can also supplement your diet with protein in the way of protein powders and protein bars. This is ideal for people who find it difficult to consume enough protein from food alone. Generally, protein supplements work out to be cheaper on a gram for gram basis then high protein foods. And they are a lot more convenient. You can simply mix up a couple scoops of protein powder in a shaker bottle and have an instant source of complete muscle building protein. This is ideal for when you are busy and do not have time to prepare or eat a complete high protein meal. For most people the meal that lacks protein is usually breakfast. Typical breakfast foods like: Coffee and a bagel & Cereal and toast. And stuff like that just don't cut it. They do not provide you with enough protein. So by adding in a protein drink with your breakfast you can quickly and easily solve this problem and get your day started off on the right track. Another thing, I want to cover before we move on is the myth that a high protein intake is bad for your kidneys... It is not uncommon for novice bodybuilders and fitness enthusiasts to be led astray by a well meaning doctor or dietitian saying that too much protein can cause kidney damage. But this is just a nutrition myth based on old outdated information. There has never been any studies that show a high protein intake causes any type of kidney damage in healthy individuals. The idea that protein is bad for the kidneys came about because people with pre-existing kidney problems generally need to be put on a low protein diet. But there has never been a single case where eating a high protein diet has caused kidney problems to begin with. It is almost like trying to say eating carbohydrates will cause diabetes, because people with diabetes generally need to be put on a carb controlled diet. The bottom line, if you are in good health with no pre-existing problems you can safely consume a well balanced diet that includes protein.
Views: 59242 Lee Hayward
TOTAL BODY Workout Routine for Beginners
 
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Get started on the right track with a complete weight training workout. Total Fitness Bodybuilding Workout App: http://leehayward.com/app Free Workout Program: https://leehayward.com/muscle-building Free Bodybuilding Diet: https://leehayward.com/diet Facebook: http://www.facebook.com/total.fitness.bodybuilding Lee's Blog: https://www.leehayward.com/blog TFB Inner Circle: http://www.totalfitnessbodybuilding.com In this beginners program we're going to perform a total body workout routine, training all your major muscle groups, through the basic movement patterns. - Vertical Pulling - Vertical Pressing - Horizontal Pulling - Horizontal Pressing - Arm Extensions - Arm Curls - Leg Press - Abdominal Crunch This will help to develop all the major muscle groups of your body and get you started on the right track to building muscle, burning fat, increasing your strength and energy. With each exercise I want you to start off very light and build up gradually. For your first warm up set just go through the motions. Focus on doing the exercise with a full range of motion and proper form. Then after each set evaluate how the exercise felt, if it feels easy increase the weight for your next set. Do 3 sets total sets of at least 10 repetitions per set. Starting light and increasing the weight with each set. Don't feel embarrassed about lifting light weights and doing warm up sets. Even top level bodybuilders will start each exercise doing lighter weight warm up sets before lifting heavier weights. Use your lighter warm up sets to make any needed adjustments with the height of the seat, handle positions, etc. So that you're comfortable for your heavier working weight sets. It's very important to pace yourself when starting a new workout routine. A big mistake that a lot of beginners make is trying to do too much, too soon. But all this is going to do is cause unnecessary aches, pains, and soreness while increasing your risk of injury. The best advice I can offer you, is to take it slow and steady. There will be lots of time later on to push yourself with more intensity. But for now master the basics and get comfortable with doing the exercises. Here's The Entire Beginners Total Body Workout: ======================================== *Warm up with 10 minutes of cardio, preferably something that moves your entire body such as the rowing machine or the elliptical machine with the moving arm handles. Lat Pull Downs: 3 sets of 10+ reps Shoulder Press: 3 sets of 10+ reps Seated Rows: 3 sets of 10+ reps Chest Press: 3 sets of 10+ reps Tricep Push Downs: 3 sets of 10+ reps Dumbbell Curls: 3 sets of 10+ reps Leg Press: 3 sets of 10+ reps Abdominal Crunch: 3 sets of 10+ reps *Cool down with 10-20 minutes of walking on the treadmill. I recommend walking on an incline to help reduce the impact on your joints and add some natural resistance from walking up hill. Follow this workout routine every second day, or 3 days per week. On your off days from weight training do some extra cardiovascular exercise, such as going outside for a walk. The combination of doing weight training one day and cardio the next is a great way to combine muscle building and fat burning into your workout routine. This schedule also helps with your recovery because walking is a gentle form of exercise that's not going to break down your muscles. Instead it will provide some active recovery while burning body fat. To help you learn more about how to build muscle, burn fat, and get in your best shape. I recommend that you download a copy of my Free e-book: “The 3 Keys To Building Muscle” at: https://www.leehayward.com/muscle-building The 3 Keys To A Successful Fitness Program are: - Training - Nutrition - & Mindset This free e-book will show you how to combine all 3 so that you can reach your personal fitness goals. Just click on the link below to download your copy today: https://www.leehayward.com/muscle-building
Views: 118499 Lee Hayward
How To Keep Your Waist Small While Bulking Up
 
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3 Tips To Keep Your Waist Slim While Gaining Mass. Download The Total Fitness Bodybuilding Workout Training App, Now Available For Both Apple & Android. It's like having your very own virtual personal trainer 24 / 7 right on your smart phone. Apple: https://itunes.apple.com/us/app/total-fitness-workout-gym-app/id935532952?ls=1&mt=8 Android: https://play.google.com/store/apps/details?id=com.app_leehayward.layout When it comes to bulking one of the biggest problems that people experience is that they gain weight alright, but a lot of the weight gained is just excess bodyfat right around the belly. How do you bulk up while keeping your waist line small? What's the key to bulking without getting fat in the process? Well it mostly comes down to your diet. A lot of people use the fact that they are "bulking" as an excuse to eat what ever they want, including a lot of high calorie junk foods like pizza, burgers, fries, sweets, etc. Now unless you are born with a racing fast metabolism, you're just going to get fat eating foods like this. Very few people can stay lean while eating junk food. Instead you need to treat your bulking diet very similar to how you would treat a fat loss cutting diet. Focus your eating around clean wholesome bodybuilding foods such as; lean meats, chicken, fish, eggs, potatoes, rice, oatmeal, fruits, and veggies. The only difference between a fat loss cutting diet, and a mass building bulking diet is that you'll be eating more of these foods so that you are in a caloric surplus. It's actually quite hard to get fat when you're eating all clean foods. But these foods will provide your body with the nutrition that it needs to fuel your workouts and build lean muscle, without gaining excess fat in the process. In addition to your diet you need to incorporate regular cardio as part of your mass building bulk up program. Neglecting cardio while bulking is a big mistake. Regular cardio will help you to make leaner gains and it will help to improve your cardio conditioning and increase your work capacity. I recommend that you perform at least 3 x 30 minute cardio sessions per week while bulking. Preferably do your cardio on your off days from weight training. This way you can use the cardio as a form of active recovery. The light movement and increased blood flow and circulation from the cardio will clear lactic acid and waste products from your muscles and speed up your recovery while at the same time helping to keep your bodyfat levels low and your waist line slim. The next time you go on a bulking program, follow these tips so you can make leaner gains!
Views: 46404 Lee Hayward
Bad Calve Genetics? Why some bodybuilders have small calves.
 
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Real Training Tips for Building Up Stubborn Calves with Bad Genetics. Killer Calves PDF Program: http://leehayward.com/your-free-gifts 3 Keys To Building Muscle: http://leehayward.com/muscle-building Download Lee's Workout App: http://leehayward.com/app Free Bodybuilding Diet: http://leehayward.com/diet Get Coached By Lee: http://leehayward.com/coaching Facebook: http://www.facebook.com/total.fitness.bodybuilding Well developed calves really help to balance out your leg development and enhance the overall look of your physique. No body wants to have the "Chicken Leg" look of having big muscular thighs stacked on top of puny little calves. Sometimes it's poor genetics that is responsible for skinny calves. Other times it improper training that can prevent you from developing muscular calves. But regardless of your situation, making improvements is always possible. When it comes to calve workouts, there is a definite "Right" and "Wrong" way to go about maximizing muscle growth in the calves. Unfortunately, most guys at the gym are doing things the wrong way by making some critical mistakes in their calve exercises that prevent them from getting the results that they should be getting. To learn the right way to train your calves, you should download a copy of my Free PDF Report "Killer Calves" at: http://leehayward.com/your-free-gifts
Views: 139503 Lee Hayward
Can you train Legs TWICE a Week?
 
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Sign up for Lee's Bodybuilding Tips e-Mail Newsletter at: http://www.leehayward.com 20 rep squat routine video: http://www.youtube.com/watch?v=SUS5bu-CHxw Blast Your Biceps Program: http://www.BlastYourBiceps.com Blast Your Bench Program: http://www.BlastYourBench.com Follow Total Fitness Bodybuilding on facebook at: http://www.facebook.com/total.fitness.bodybuilding Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com Today's Ask Lee video Q and A is about Leg Training... Can you train legs twice per week? Denis writes... "Hey Lee, Just a quick question about leg training. I am starting a 3 day training split similar to the one you posted up on youtube and I was wondering if working legs twice a week will help them grow quicker ? I was thinking of doing a heavy leg workout one day and a lighter workout the second leg day. Any help or advice will be great. Love your video's so keep up the good work." ======== Absolutely, you can work a body part twice per week (or more) and make great gains. This is a strategy that I like to use for bringing up stubborn muscle groups. When you increase training frequency you can speed up the growth process. You'll get multiple growth opportunities per week, rather than just one like you would if you just trained a body part once a week. However, you have to be careful to manipulate the volume of your workouts accordingly. You can't just double up on your workout frequency because this will eventually lead to overtraining and burn out. But you can reduce the volume per workout and up the workout frequency. How to do this is explained in more detail in my e-books "Blast Your Bench" and "Blast Your Biceps" because this is one of the main methods that these programs use to produce rapid results.
Views: 31665 Lee Hayward
CUTTING 101 - How Much Bodyfat Can You Lose Per Week?
 
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How Fast Can You Drop Bodyfat Without Losing Muscle? Free Bodybuilding Diet Plan: http://leehayward.com/diet 3 Keys To Building Muscle: http://leehayward.com/muscle-building Get Coached By Lee: http://leehayward.com/coaching Facebook: http://www.facebook.com/total.fitness.bodybuilding Total Fitness Bodybuilding Workout App: http://leehayward.com/app In this video you're going to get an overview of how the process of following a fat loss cutting diet works... From starting a brand new diet, to how your body and rate of fat loss will change from month to month as you get leaner. During the first month of following a cutting diet you're going to see the biggest drops in bodyweight. This is because when you transition from eating a "See Food" diet, meaning eating what ever you want. To following a structured fat loss eating plan where you consume a calorie deficit based on natural unprocessed foods, your body will drop "weight" relatively quickly. Most of your fast initial weight loss will come from water weight, intestinal bloat, and some of it will be actual bodyfat. It's not uncommon to lose upwards of 5 pounds or more per week during your first month of cutting. As you transition into your second month of cutting your rate of weight loss will be slower, probably in the 2-3 pounds per week range, because at this stage you will have lost the majority of your extra water weight and bloat. And as you continue to lose fat into your third month of cutting and beyond your rate of weight loss will become even slower as you get leaner and have less fat to lose. At this point of your cutting diet if you can lose 1-2 pounds per week that is really good progress. To help you with your fat loss cutting diet, I recommend that you check out the Extreme Fat Loss Program at: http://leehayward.com/muscle-building/extreme-fatloss.htm
Views: 59437 Lee Hayward
Creatine Loading Phase VS. Creatine Maintenance Phase
 
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Should you load with creatine in order to get the best results? Read my Creatine Supplement 101 Blog Post at: http://leehayward.com/blog/creatine-supplement-information 3 Keys To Building Muscle: http://leehayward.com/muscle-building Total Fitness Bodybuilding App: http://leehayward.com/app Creatine is one of the most popular sports nutrition supplements because it's one of the few supplements on the market that can produce a noticeable enhancement in strength and lean muscle gains in a relatively short period of time. The general recommendation for anyone taking creatine is to start off with a loading phase of taking 5 grams 5 times per day for a total of 25 grams of creatine per day. The idea of creatine loading is to saturate your system with creatine as quickly as possible. Now I have to admit that the very first time I took creatine this is exactly what I did and it worked really well for me. I felt my muscles getting bigger and stronger by the day and by the end of that loading phase I felt like a tank in the gym. However, this isn't really necessary especially if you are planning on using creatine over the long term. Just taking the maintenance dose of 5 grams daily will still top up your body's creatine levels and saturate your system with creatine within a few weeks. But if you are the impatient type who wants to get the biggest hit possible from creatine, you can go ahead and load with it. Granted it may cause water retention and you may experience some stomach digestive issues. But if you are not in that big of a rush, just take the maintenance dose and you'll still get the same results within 2-3 weeks. If you would like more information about creatine, than I recommend you check out my Creatine Supplement Info 101 blog post at: http://leehayward.com/blog/creatine-supplement-information
Views: 40411 Lee Hayward
Ask Lee: Should You Eat Bread?
 
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Check out the links below for more info: http://en.wikipedia.org/wiki/Sprouted_bread http://www.livestrong.com/article/325385-the-benefits-of-essene-bread/ http://www.silverhillsbakery.ca Download Your FREE Bodybuilding Diet Plan at: http://www.leehayward.com/bodybuilding-quick-start-kit Check out my Bodybuilding Blog at: http://leehayward.com/blog Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com Friend Me Up On Facebook at: http://www.facebook.com/total.fitness.bodybuilding Order Total Fitness Bodybuilding T-Shirts, Tank Tops, & Hoodies at: http://totalfitness.spreadshirt.com Sprouted bread is a type of bread made from whole grains that have been allowed to sprout, that is, to germinate. These are breads that contain the whole grain (or kernel, or berry) of various seeds, although only after they have been sprouted. They are different from 'white' bread in as much as 'white' breads are made from ground wheat endosperm (after removal of the bran and germ). Whole grain breads include the bran, germ and endosperm, therefore providing more fibre, and naturally-occurring vitamins and proteins. Rich in Vitamins And Minerals: When grains, seeds and nuts are germinated, their nutritional content improves and becomes more available to people. Because Essene bread is not baked at high temperatures, more vitamins, minerals and amino acids are available that would otherwise be destroyed. For example, sunflower sprouts are high in vitamins A and C, while bean sprouts are high in vitamin C, iron and potassium, according to "Contemporary Nutrition." Commercial bread manufacturing uses only the endosperm of the wheat kernel, which contains mainly carbohydrate and very little vitamin or mineral content. The commercial milling of grain into white flour removes the bran and the germ, which results in the loss of natural fiber and numerous vitamins and minerals. To compensate, bread manufacturers often add back thiamine, riboflavin, niacin, folic acid, calcium and iron. Essene bread, on the other hand, retains all the nutrients from its grains.
Views: 41644 Lee Hayward
Bicep Training: Heavy OR Light ?
 
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FREE Workout Program: http://full.sc/19cNIdo Blast Your Biceps: http://www.blastyourbiceps.org Like my Facebook Page: http://full.sc/1f2etSa What's the best way to train your biceps? Should you train biceps with heavy weights and low reps, or should you train biceps with light weights and high reps? That's what we're going to cover in this video. Just the other day I received this question from one of my facebook followers asking: "i was jus wondering, wht might happen if we train biceps triceps wit powerlifting parametrs, like doing a bicep curl using real heavy weights fr low reps of 5-3-2-1... wht might we get???" Now the whole heavy weight vs. light weight debate has been going on since the invention of the barbell. And everyone is going to have their own opinion on what methods works the best. However, I feel that certain moves are better suited as "power exercises" and others are better suited as "pumping exercises". And in my opinion biceps fall into the Pumping Muscle Group category. I actually have a blog post that covers all the different exercises and the best rep ranges for each at: http://leehayward.com/blog/how-many-reps-should-you-do-to-build-muscle When you train really heavy with biceps it's easy to cheat and bring other muscle groups into play in order to lift more weight. Now a little bit of controlled cheating can actually be useful, but a lot of guys will start off cheating from the very first rep, which means that they are lifting way too heavy. In addition to that, the tendons and ligaments of the biceps are relatively small and fragile. If you push them too hard (ie. trying to do a 1 rep max bicep curl) you can easily strain or tear them. I'm speaking from experience on this because I've torn both of my biceps in the past, and trust me it's no fun. A bicep tear will really hinder your training and the recovery is a slow process. It will often take several months of rehab and active recovery before you are back to "normal" workouts again. The best way to train your biceps for mass and definition is to use lighter weights, but really strict form. This is not only safer, but it can produce better gains as well. When you keep your form strict you can make it feel as if the weight is heavy and thus stimulate hypertrophy in your biceps without have to swing and cheat overly heavy weights. The ideal rep range for bicep training is in the 8-10 reps per set range. You can even go as high as 15 reps per set to get a good pump and lactic acid burn in the biceps. The heaviest you should ever go is 5 reps per set. Any heavier than that and the risk to benefit ratio is no longer in your favor. If you would like to learn more about bicep training as well as getting bigger and stronger all over, than I suggest you check out my website: http://www.BlastYourBiceps.com
Views: 71693 Lee Hayward
Smith Machine or Barbell - Which one should you use?
 
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Free Weights vs Machines... Is one really better than the other? 3 Keys To Building Muscle: http://leehayward.com/muscle-building Get Coached By Lee: http://totalfitnessbodybuilding.com Download The TFB Workout App: http://leehayward.com/app Smith Machine Bench Press vs. Barbell Bench Press ? Smith Machine Squat vs. Barbell Squat ? Smith Machine Shoulder Press vs. Barbell Shoulder Press ? Etc... When it comes to your basic muscle building exercises which variation is better and which one should you use in your workouts? That's what we're going to cover in this video. If you've been around the bodybuilding iron game for any length of time than you have heard countless debates over Free Weights Vs. Machines. The Pros of using Free Weights is that they require you to balance and stabilize the weight in addition to lifting it. So it places your body in a more realistic 3 dimensional training environment. The Pros of using Machines, such as the smith machine, is that it makes the exercise easier to learn because the weight is traveling along a fixed path and there is less risk of injury of dropping the weight or losing your balance while lifting. Now personally I'm a big fan of using a free weight barbell over a smith machine. I like the fact that you're not locked into a fixed bar path and that you have to balance and support the weight. And for exercises like rows, curls, deadlifts, etc. using a barbell is superior to a smith machine because with these moves the natural bar path isn't straight up and down. But there are some very advanced bodybuilders who have gotten incredible results using the smith machine for bench presses, shoulder presses, squats, etc. One person in particular is former Mr. Olympia Dorian Yates. He was known for doing his squats, bench presses, and shoulder presses in the smith machine. It obviously worked for him because he went on to win the Mr. Olympia 5 times! So you can't say that the smith machine "doesn't work", because it certainly does. You can still stimulate muscle growth using machine exercises in your workouts. Ultimately it comes down to personal preference. Now another issue that often comes up is people sometimes say that they are stronger with a smith machine. But this isn't always the case because most modern smith machines have the barbell set up on pulleys and this actually reduces the weight of the barbell. How much does the bar on the smith machine weigh? The typical smith machine barbell only weighs about 15 pounds when you factor in the pulley set up. Whereas a free weight barbell weighs 45 pounds. So if you have the same weight plates on a smith machine compared to a barbell it's going to feel lighter simply because you are lifting less weight. However, there is an exception with older smith machines that do not have a pulley set up. These old smith machines are actually heavier because not only do you have the 45 pound barbell, but you also have the weight of the hooks and berries that attach the barbell to the machine. In these cases the old school smith machine bar could weight upwards of 60+ pounds, significantly heavier than a free weight barbell. So just keep that in mind when using a smith machine, take note of the type of machine you are using and how heavy the bar feels before attempting your top heavy working weight.
Views: 70589 Lee Hayward
Bench Press Suicide Grip (do you use it?)
 
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How To Bench Press More Weight With Proper Technique: http://www.youtube.com/watch?v=rJX5MKacR6M Download Your FREE 12 Week Workout Program at: http://www.leehayward.com/12-week-workout-program/index.htm Friend Me Up On Facebook at: http://www.facebook.com/total.fitness.bodybuilding Check out my Bodybuilding Blog at: http://leehayward.com/blog Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com This is another follow up video to my most recent series of bench press tutorial clips. The first one talked about where to position your body on the bench press to best un-rack the barbell. The second one talked about the different width grips you can use when bench pressing (i.e. wide grip bench, medium width grip bench, and a close grip bench). In this video we're going to discuss using a regular grip vs. a false grip (also known as a suicide grip bench press). A false grip is basically keeping your thumb on the same side of the bar as your fingers. Now while this may seem like no big deal, the problem is that if the bar starts to roll (and it doesn't have to roll much) then you'll end up dropping a loaded barbell on your chest. The worst case scenario is that it could be fatal, the best case scenario is you'll end up breaking some ribs (i.e. snapping your shit up), neither one sounds very appealing to me so I'll just stick to a regular grip bench press - thank you very much. In my opinion using a false grip (aka suicide grip) is just a bench press accident waiting to happen. Now some people will say that the benefits of using a false grip bench press is that it doesn't place as much stain on the shoulder tendons and that it allows you to press more with your triceps. Maybe this is the case for some people. And if this is a big issue for you and want to bench press with a thumbless grip, false grip, suicide grip or what ever else you want to call it, then please do so using the smith machine or the power rack with the safety pins set at chest height to catch the barbell just in case something goes wrong and the bar starts to roll. At least then the rack will absorb the impact and not your rib cage. But in my humble opinion it's not worth it, just be smart, wrap your thumbs around the damn bar and and bench properly. It could save your life.
Views: 139961 Lee Hayward
Home Leg Workout with Dumbbells
 
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How to get a killer leg workout at home. Follow my blog: http://www.leehayward.com Facebook: https://www.facebook.com/total.fitness.bodybuilding Join the Inner Circle: http://www.totalfitnessbodybuilding.com Make sure to watch my other home gym dumbbell workouts below... Chest & Biceps Dumbbell Workout: https://www.youtube.com/watch?v=-LvuQN2NvCE Back & Triceps Dumbbell Workout: https://www.youtube.com/watch?v=QWPyc8CfI5E This video shows a complete leg workout for the quads, hams, and calfs that you can do at home without any machines. The only thing you need is your bodyweight and a set of adjustable dumbbells. Here is the complete home gym leg workout: Bodyweight Squat - 1 set of 20-30 reps Hindu Squats - 3 sets of 20+ reps Goblet Squats - 3 sets of 15+ reps Dumbbell Lunges - 3 sets of 10+ reps per leg Dumbbell Leg Curl - 3 sets of 15+ reps Dumbbell Squat - 3 sets of 15+ reps Bodyweight Calf Raises - 100 total reps *Note the rep ranges are flexible. You can increase or decrease the reps based on your personal fitness level and how much weight you are lifting. This is a killer leg workout for building muscle size and definition throughout your quadriceps, hamstrings, and calves. Give it a try for yourself and I bet you'll be surprised by just how challenging this dumbbell leg routine really is, and chances are you'll be feeling some good muscle soreness the next day ;-) If you have any questions, comments, or feedback, please post them in the comments section below. Make sure to click SUBSCRIBE so you can stay up to date with all my latest bodybuilding workout videos. Extra Tags: how to work out your legs with dumbbells leg exercises with dumbbells leg workout at home with dumbbells leg workout at home no equipment
Views: 463358 Lee Hayward
Squat Technique Tip For Weak Hips
 
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Download Your FREE 12 Week Workout Program at: http://www.leehayward.com/12-week-workout-program/index.htm Friend Me Up On Facebook at: http://www.facebook.com/total.fitness.bodybuilding Check out my Bodybuilding Blog at: http://leehayward.com/blog Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com Do you have weak hips? If you never focus on training your hips than the answer is probably YES. Most guys (and gals) naturally have weak hips because we rarely focus on training them. We tend to be more focused on the show off muscles of the chest, arms, abs, etc. The average gym rat doesn't think twice about working their hips. However, the hips play a vital role in many of your big compound lifts such as squats and deadlifts. And if you are an athlete then having strong hips will definitely improve your performance, speed, and agility on the field. One way to tell if you have weak hips is by your squatting form, if your knees buckle in as you squat down, especially with heavy weight, than that's a sure sign that you need to strengthen your hips. If you have access to an Inner / Outer thigh machine at you gym you can certainly use that, and I have a video posted showing this at: http://www.youtube.com/watch?v=4mbHljlrBBM But if you don't have access to that machine, then you can make your own by using a rubber fitness band. Just sit on a low exercise bench or an aerobics step. Wrap a rubber fitness band around your knees. And do outer thigh extensions against the resistance of the rubber fitness band. This move will isolate and strengthen your hips, which in turn will help you to improve your squat technique. And if you don't have a rubber fitness band, you can pick up a set of high quality adjustable tension bands from http://www.BodyLasticBands.com their starter kit is only $30 bucks and it will be a fantastic addition to your workouts. How wide should you grab the bar when doing the bench press? How far apart to hold the benchpress bar? Should you use a wide grip bench press? Should you use a close grip bench press? Basically what's the best bench press grip to use? Well it all depends on what muscles you plan on training with the bench press. A narrow grip will work the triceps more. A wider grip will work the chest muscles more. I personally recommend grabbing the barbell with your pinky fingers on the rings for wide grip benching. And grabbing the bar with your index finger touching the smooth part of the bar for close grip benching.
Views: 122572 Lee Hayward
The BEST Home Made PROTEIN BAR Recipe
 
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Get 200+ Delicious & Healthy Bodybuilding Recipes at: http://www.AnabolicCooking.net Want a tasty low carb, high protein, fudge bar recipe!? You'll need the following: - 8 scoops chocolate protein powder - 1 cup oatmeal - 1/3 cup natural peanut butter - 3 tbsp honey - 1/2 cup 1% milk - crushed peanuts Each bar contains: Calories 322 Protein 27 Carbs 18 Fat 16 You can get over 200 mouth watering delicious muscle building and fat burning recipes just like this over at: http://www.AnabolicCooking.net My friend Dave Ruel used to be addicted to protein bars, eating 2-3 bars a day thinking they were good just because they were called "Protein Bars"... He would go for anything that had a lot of protein and tasted good. Then, as he kicked his training up a notch, he realized he had to kill this fetish, a pretty expansive one too as a protein bar costs about $5... He had to stop eating these "candy bars with protein" but still needed convenient access to healthy protein. This is when he decided to create the perfect homemade protein bar. One that had all the good stuff and none of the bad. Dave wanted them to be healthy but cheap to make.... Here's the result!They are damn good tasting and can be made in under 5 minutes... Enjoy! (This one one of the many protein bar recipes he has for you in my Anabolic Cooking Cookbook).
Views: 132036 Lee Hayward
Is it BAD to Workout When You Have a Cold or Flu ?
 
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Should you go to the gym when you have a cold & feel sick? FREE Workout Program: http://leehayward.com/muscle-building Like me on Facebook: http://leehayward.com/go/facebook.htm Download the TFB Workout App: http://leehayward.com/app Regardless of how well you look after yourself, how healthy you eat, how often you wash your hands... At some point everyone gets sick and comes down with a cold or flu. Hopefully, it's only a minor cold that you can fight off within the matter of days, but sometimes colds and flus can linger on and make you feel like crap. Whether or not you should workout when sick really depends on how bad you're feeling. If you are feeling up to going to the gym then it's ok to workout with little things such as a stuffy nose, watery eyes, or other minor cold or allergy symptoms. Working out in these cases will not make your cold any worse, and it may even temporarily make you feel better in the short term. Moderate exercise may help clear your sinuses and open up your airways to some degree. But if you are hit with a real doozy and feel like crap, then it's a good idea to skip the gym altogether. When you feel sickthis is a sign that your immune system is weakened and placing extra stress on your body through high intensity exercise will only make things worse. You should definitely avoid lifting weights if you have the flu, because your body is using all its energy to fight off the flu virus. And lifting weights will stress your immune system even more and make it less efficient and this will slow your recovery time. The single best thing you can do when you feel sick is to rest and give your body time to heal itself. You are not going to be doing yourself any good by trying to suffer through a workout. Besides that, it's just common courtesy to stay away from the gym when you aren't feeling well. I'm sure you wouldn't want to be working out next to someone who is constantly coughing, sneezing, and blowing buggers out of their nose... The gym is dirty enough on a good day, there's no need to go in spreading your germs around when you're feeling sick. Bottom line, if you only have minor symptoms and are still feeling ok, then you can go to the gym and workout when you have a cold. But if you are feeling sick and you know darn well that you are not at 100%, then do yourself a favor and stay home. Letting your body rest and recover is the fastest way to get well and back to quality gym workouts again. Is exercise good for a cold? Is it bad to workout with a cold? Should I workout if I have a cold? Is it ok to exercise with a cold?
Views: 42813 Lee Hayward
Farmers Walk Exercise - Great Workout Finisher
 
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FREE Workout Program: http://full.sc/19cNIdo Like my Facebook Page: http://full.sc/1f2etSa Follow me on Twitter: http://full.sc/19cNoLN One of the best workout finishing moves that you can do to help build up your grip strength as well as building functional strength in your body from head to toe, is the Farmers Walk. And this move is super simple to do, all you need to do is grab a pair of heavy dumbbells and go for a walk around the gym. Most people think of the Farmers Walk exercise as a forearm workout (which it certainly is) but there is so many more muscles coming into play besides your grip and forearms. The farmers walk benefits are many. Walking with heavy resistance will work all the small stabilizing and supporting muscles throughout your traps, upper back, spinal erectors, obliques, abs, core, hips, calves, ankles, etc. Farmers walks really help to develop functional strength throughout the entire body. The best way to start with the farmers walk is to simply do a couple laps back and forth the gym after your workouts. It's best to wait until after you have finished your planned weight training workout before you do the farmers walk. Because if you were to do them at the start of your workout you would pre-exhaust your grip and your hands will most likely be too fatigued to perform your normal workout routine. Like any new workout or new exercise, start off slowly and build up gradually. Don't get over zealous and do too much, too soon. Just start with a couple laps of the gym, resting at least a minute or two between each lap. Now the distance is going to vary based on how much space you have available, but shoot for a minimum of 50 steps per "lap". As for the starting weights, it's going to depend on your individual strength levels. I would guess that most men who workout should be able to handle about 50 pound dumbbells for their first workout. But use your own judgement on this one. It's much better to start "too light" and build up gradually overtime. Rather than starting too heavy, get injured, and then be set back several weeks while you wait for your body to recover. Each time you do the farmers walk strive for some form of progressive overload. Be that walking for longer distances, such as longer laps or more laps per workout. Or strive to lift heavier dumbbells than you did for your previous workout. A great progression strategy is to take a pair of dumbbells that you can carry for 50 steps and gradually work up to carrying them for 100 steps. Then when you can get 100 steps, move up to the next heaviest set of dumbbells and start the process all over again. Do the Farmers Walk twice per week with at least 2 days in between each Farmers Walk workout. If you follow these tips here you will notice some big improvements in your grip strength, work capacity, and functional strength within the matter of a couple months.
Views: 129203 Lee Hayward
Should You Eat Late at Night? - Post Workout Nutrition
 
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Join the Total Fitness Bodybuilding "Inner Circle" at: http://www.TotalFitnessBodybuilding.com Do you workout in the evening? If so what should you eat right after a late night workout? I'm often asked by my online followers about how one should go about proper post workout nutrition when training late at night...
Views: 65591 Lee Hayward
Should You EAT LESS Calories on Non Workout Days?
 
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How to change your diet from workout days and off days. Free Bodybuilding Diet: http://leehayward.com/diet Free Workout Program: http://leehayward.com/muscle-building Total Fitness Bodybuilding App: http://leehayward.com/app This video is in reply to a question that I received from one of my YouTube subscribers, Pete. He asked... "Do you eat less calories on your off days vs on days, or you eat the same every day during your bulking phase?" A lot of people think that you need to eat more calories on the days you workout because you are burning more calories, and that you should eat less calories on rest days. Now on the surface this makes sense, but you need to realize that your nutritional needs don't stop just because you take a day off from the gym. Your body is constantly in a state of protein turn over and needs a steady supply of protein and calories for growth. Even if you are taking a rest day, your body is still recovering from the previous days workout and needs adequate calories and nutrients to aid with your recovery process. The only real changes that need to be made to your diet from a workout day and a non-workout day is your pre and post workout nutrition. So for example, if you normally have a pre-workout supplement, take BCAA's or a sports drink during your workouts, and then have a post workout shake after. You would skip all these things on your rest days. Obviously you don't need to take your pre and post workout supplements on the days you don't workout. But all your other meals; your breakfast, lunch, dinner, and snacks should all remain the same in order to provide your body with the nutrients it needs for optimal recovery and growth - especially when you are in a bulking phase and your main goal is gaining muscular bodyweight.
Views: 17210 Lee Hayward
Cable Cross Over Pre-Exhaust Chest Workout
 
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Check out my training blog at: http://www.LeeHayward.com/blog A common complaint that I hear from people is that they have trouble feeling their chest working when doing big compound exercises like bench press. So a great way to over come this problem and help stimulate more muscle growth is to pre-exhaust your chest first with isolation exercises before moving on to your big heavy compound exercises. And one of my personal favorite moves for doing this is the cable cross over. But I have a unique way of doing them, I like to use 3 different cable position and work the entire chest, upper, middle, and lower pecs. This will help activate your chest muscles to a greater degree so that when you move on to your other chest exercises like bench presses you'll feel your chest working more and get a much better pump and more muscle growth! Give it a try in your next chest workout and then leave me a comment below letting me know how it works for you. And if you would like to see more chest workouts, just check out my "Chest Workout Playlist" at: http://www.youtube.com/playlist?list=PL8F2162213B581CA3 Also, make sure to SUBSCRIBE to my video channel so you can keep up to date with all my latest muscle building workout videos. Just click on the link below to subscribe: http://www.youtube.com/subscription_center?add_user=leemhayward Also friend me up on facebook at: http://www.facebook.com/total.fitness.bodybuilding
Views: 73083 Lee Hayward
Exertion Headaches while Working Out in the Gym
 
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Tips to get rid of headaches caused from hard exercise. Free Bodybuilding Diet Plan: http://leehayward.com/diet 3 Keys To Building Muscle: http://leehayward.com/muscle-building Total Fitness Bodybuilding Workout App: http://leehayward.com/app Facebook: http://www.facebook.com/total.fitness.bodybuilding Lee's Blog: http://www.leehayward.com/blog TFB Inner Circle: http://www.totalfitnessbodybuilding.com An Exertion Headache is a headache that's brought on by high intensity exercise. It is more common among men than women. Exertional headaches usually consist of a throbbing or pulsating pain that lasts from as short as a few minutes to several hours. The pain is usually severe at the onset, and then gradually decreases. If the headache pain lasts longer than that, you should get it checked out by your doctor. To help get rid of an exercise induced exertion headache you should immediately stop whatever exercise or activity you're doing and focus on taking deep breaths to try and relax your body. Breathe deep into your belly. Doing this should help reduce the headache pain within a few minutes. After that do some light stretching for your neck, shoulders, and back to help release any tension that you have in these areas. A lot of times when you have excessive muscle tension in the neck, shoulders, and back this reduces proper blood flow and circulation to your head, and could cause the head aches. ================================ You can see my Stretching Video Playlist at: https://www.youtube.com/playlist?list=PLszvxdbDUNfe8LbE0QyC57y2exPIpw224 ================================ You can do these stretches on a regular basis and as part of your pre-workout warm up routine. After the stretching and deep breathing your headache pain should be reduced and you maybe able to continue on with your workout at a reduced intensity. Lighten up the weights, stop your sets short of failure, and take longer rest breaks between sets. You should purposely train easier like this for the next few workouts and monitor how you feel. As long as you avoid getting the exertion headaches, you can gradually increase your training intensity day by day until you are back to training at 100%. But if the headaches return frequently, then play it safe and get it checked out by your doctor to ensure that there's no underlying medical condition that needs to be addressed. In addition to these tips, your nutrition can play a big role with whether or not you get headaches. Things like your level of hydration, blood sugar, and electrolyte balance all play a role. So to ensure that you are not neglecting any nutritional aspects, I recommend that you download a copy of my Free PDF Report called: "Bodybuilding Nutrition Made Simple" at: http://leehayward.com/diet This covers the fundamentals of proper nutrition and will ensure that you have your basis covered. Bodybuilding Nutrition Made Simple: http://leehayward.com/diet
Views: 33342 Lee Hayward
My "SECRET" Pre-Workout Supplement for Crazy Muscle Pumps!
 
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Try this dirt cheap "supplement" for more strength & energy in the gym. Download Lee's Bodybuilding App: http://leehayward.com/app Free Bodybuilding Program: http://leehayward.com/muscle-building Free Bodybuilding Diet: http://leehayward.com/diet Get Coached By Lee: http://leehayward.com/coaching Facebook: http://www.facebook.com/total.fitness.bodybuilding When it comes to "pre-workout" supplements many people will focus on some form of high caffeine stimulant... Be it coffee, caffeine pills, red-bull, energy shots, or pre-workout powder drink mixes. But there is one thing that can have a huge impact on your strength and energy that most guys never consider... Sodium! Electrolytes such as sodium and potassium are critical in allowing cells to generate energy, maintain the stability of their walls, and to function in general. They generate electricity, contract muscles, move water and fluids within the body, and participate in myriad other activities. Now the problem is when the mainstream media tells you to cut back on your sodium intake and talks down about sodium saying that it will cause high blood pressure, heart problems, kidney problems, etc. But for hard training athletes and bodybuilders this isn't the case. When you are drinking lots of water and sweating a lot during your workouts, you are losing A LOT of sodium. That lost sodium needs to be replaced in order to maintain a proper electrolyte balance. Bottom line, if you don't have enough sodium in your system, you won't be able to function at your peak performance in the gym. You may feel weak, low energy, get muscle cramps, and have trouble getting a pump when training. The simple solution to these problems is to increase your intake of sodium. If you want to read more about this, check out my sodium blog post at: http://leehayward.com/blog/how-much-sodium-per-day
Views: 27003 Lee Hayward
Incline Bench vs. Flat Bench vs. Decline Bench
 
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FREE Muscle Specialization Training Guide: http://full.sc/1ktIrFm Like My Facebook Page: http://full.sc/1f2etSa Follow Me on Twitter: http://full.sc/19cNoLN What's the best bench press variation - incline, flat, or decline. What's the difference between the different angles and which position is the strongest. Just the other day I received this bench press question on facebook: "Hello Lee, I have a question. For training chest, is incline bench press or flat bench press more difficult? Should we be using the same weight for both exercises? Or is one heavier than the other?" The incline bench press works more of the upper pecs, around the collar bone area. It also works more of the shoulders compared to the flat or decline bench variations. There is a greater range of motion when pressing in an incline and you will not be as strong with the incline bench as you will with the flat bench press. The flat bench press works the overall chest. This is by far the most popular bench press variation. It is the "original bench press" exercise and one of the 3 powerlifts. If you've been working out for any length of time than I'm sure you've been asked "How much can ya bench?" at some point or another :-) You'll be stronger with the flat bench press compared to the incline bench press. And finally we have the decline bench press. This move is not as popular as the flat and incline bench press and you won't see as many people doing it in the gym. But it's still a great exercise non the less. The decline bench press will work more of the lower chest and triceps without placing as much strain on the shoulders. The decline bench is the strongest of all bench press variations. You'll be stronger with the decline bench press compared to the flat bench press. Most People Are Going To Be: - Weakest on Incline. - Stronger on Flat. - Strongest on Decline. If you would like some more tips about bench pressing, make sure to check out my blog post: "How To Bench Press More Weight With Proper Technique" http://leehayward.com/blog/how-to-bench-press-more-weight-with-proper-technique
Views: 54199 Lee Hayward
SHOULDER WORKOUT with Cable Exercises
 
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Check out my Bodybuilding Blog at: http://www.LeeHayward.com/blog This is a complete shoulder workout routine that you can do that just uses the cable machines at the gym. 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 up right 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. If you would like to get more shoulder workouts like this, be sure to check out my "Shoulder Workout Playlist" at the link below: http://www.youtube.com/playlist?list=PLC8ED282184C61B13 And if you like this video, please do me a favor and give it a THUMBS UP and SHARE IT with your friends. Also make sure to friend me up on facebook so we can chat and keep in touch! http://www.facebook.com/total.fitness.bodybuilding ============================== My Shoulder Workout Best Shoulder Workout Shoulder Workout At Gym Shoulder Workout Routine Shoulder Exercises For Men
Views: 162782 Lee Hayward
Proper Form for Leg Press (don't make this mistake)
 
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How Deep should you go on the Leg Press? This video covers technique tips for the leg press. Download Lee's Bodybuilding App: http://www.leehayward.com/app 3 Keys To Building Muscle: http://leehayward.com/muscle-building Free Bodybuilding Diet: http://leehayward.com/diet Join the TFB Inner Circle: http://totalfitnessbodybuilding.com Get Coached By Lee: http://leehayward.com/coaching Facebook: http://www.facebook.com/total.fitness.bodybuilding When it comes to the leg press machine, many people try to go too deep as they do the exercise, and this increases their risk of injury. Unlike squats, which can be more beneficial the deeper you go, the leg press needs to be done in a limited range of motion for optimal benefits and safety. If you try and lower the weight down too far it causes your hips and lower back to round off the seat pad, placing a lot of strain on the lower spine. Ideally, you should only lower the weight to the point where your upper thighs gently touch your torso and your knees are bent to 90 degrees. This will keep your lower back in contact with the seat pad, providing more support, and you'll also be able to lift heavier weights safely without risking a back injury.
Views: 13096 Lee Hayward
NEGATIVE Reps Workout For Bigger Biceps
 
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http://www.BlastYourBiceps.com A great way to spur on new muscle growth in your biceps is by including negative rep training in your workouts. You can lower heavier weight than you can lift. This will overload your arms and pump them to the max!
Views: 54018 Lee Hayward
Do You Have To Get SORE To Build Muscle? - Muscle Soreness
 
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Download Your Copy Of Blast Your Biceps at: http://www.BlastYourBiceps.com Check out my Bodybuilding Blog at: http://leehayward.com/blog Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com Friend Me Up On Facebook at: http://www.facebook.com/total.fitness.bodybuilding Many people think muscle soreness equals muscle growth. But that's just not the case. You can build muscle regardless if you get sore or not. The key is training with Progressive Overload & getting stronger over time. Generally it's only beginners or folks who haven't worked out in a while who keep getting sore from their workouts. But the more advanced you get, the better shape you are in, the less muscle soreness you'll experience. This is actually good news! It means that the more you workout the less pain and soreness you'll experience and thus the more you'll enjoy your workouts. If you would like to follow along and chat with me personally, make sure to friend me on facebook at: http://www.facebook.com/total.fitness.bodybuilding Make sure to check out my bodybuilding blog at: http://www.leehayward.com/blog
Views: 41695 Lee Hayward
Back & Triceps Workout with Dumbbells
 
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Home Workout Routine with Dumbbells. Chest & Biceps Dumbbell Workout: https://www.youtube.com/watch?v=-LvuQN2NvCE This is a complete back and tricep workout routine that you can do at home. The only exercise equipment that you'll need is a set of adjustable dumbbells. The Home Gym Back & Tricep Dumbbell Workout is as follows: - Bent Over Dumbbell Row - 3 sets of 10+ reps - 1 Arm Dumbbell Row - 3 sets of 10+ reps per arm - Bent Over Dumbbell Fly - 3 sets of 10+ reps - Dumbbell Pull Over - 3 sets of 10+ reps - Dumbbell Deadlift - 3 sets of 10+ reps - (optional exercise) Pull Ups - 3 sets of 10+ reps - 1 Arm Overhead Tricep Extension - 3 sets of 10+ reps per arm - 1 Arm Tricep Kick Backs - 3 sets of 10+ reps per arm This is a great workout for building muscle size and definition throughout your back and triceps. Give it a try for yourself and if you have any questions, comments, or feedback, please post them in the comments section below. Make sure to click SUBSCRIBE so you can stay up to date with all my latest bodybuilding workout videos.
Views: 163862 Lee Hayward
Ask Lee: How To Breathe When Lifting Weights
 
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Download Your FREE 12 Week Workout Program at: http://www.leehayward.com/12-week-workout-program Friend Me Up On Facebook at: http://www.facebook.com/total.fitness.bodybuilding Download Your FREE Bodybuilding Quick Start Kit at: http://www.leehayward.com/bodybuilding-quick-start-kit Check out my Bodybuilding Blog at: http://leehayward.com/blog Join the Total Fitness Bodybuilding "Inner Circle" Coaching Club at: http://www.TotalFitnessBodybuilding.com Order Total Fitness Bodybuilding T-Shirts, Tank Tops, & Hoodies at: http://totalfitness.spreadshirt.com New Feature: "Ask Lee" Everyday I'm going to take a random question from my YouTube followers and post up a little Video Q and A like this one to share some more tips and tricks that will make your workouts more productive and allow you to reach your bodybuilding and fitness goals faster. Today's question is from Roxie and she asks about How To Breathe When Lifting Weights... Now the general rule of thumb is to breathe in while you lower the weights and breathe out as you lift the weights. In other words, inhale during the negative portion of the rep and exhale during the positive portion of the rep. However, this changes when you are doing higher intensity lifts with heavier weights and lower reps. Generally when doing powerlifting or heavy power training you'll hold your air in during the actual rep itself and breathe in between reps. Taking a deep breath and holding your air in your belly will stabilize your torso and allow you to generate more power when you lift. If you ever go to watch a powerlifting meet you'll see that all the advanced lifters do this. They'll start by taking a deep breath and holding their breath as they squat down. Then as they start to lift they may breathe out or even shout or yell to help generate maximum force. If you are doing low rep workouts (i.e. sets of 5 reps or less) I challenge you to give this breathing technique a try. Hold your air in during the actual rep itself and breathe in and out in between reps when the weight is locked out at the top. Trust me you'll feel stronger and may even set a new personal record in the gym! Note: Holding your breath like this isn't dangerous for people in good health. After all you are only holding your air for the length of a single rep which is like 5 seconds or less. However, common sense is required... So as a pre-cautionary warning, if you have high blood pressure, if you have a hernia, or any other physical problem such as a heart or lung condition then you probably shouldn't be doing heavy max effort powerlifting and you should check with your doctor before doing any exercise routine.
Views: 32431 Lee Hayward
Dumbbell Bench to Barbell Bench Conversion
 
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How to convert dumbbell bench weight to barbell bench weight. FREE Bodybuilding Training Tips: http://leehayward.com Like my Facebook Page: http://full.sc/1f2etSa Follow me on Twitter: http://full.sc/19cNoLN Just the other day I was asked how to calculate your barbell bench press weight based on how much you can dumbbell bench press... "Is there a rule of thumb for converting dumbbell press weight to bench press weight? I have no idea where to start with benching because all I ever do is dumbbell presses, and I'm guessing it's not as simple as just adding the 2 together and shifting to barbell form." Unfortunately, there is no cut and dried answer or mathematical formula that you can plug your numbers into and get an exact conversion calculation for dumbbell vs. barbell bench press. But generally speaking you will be able to lift more total weight with a barbell than you can with dumbbell's. The reason for this is that when you are pressing dumbbells you have to balance and stabilize 2 weights. When you are pressing a barbell you only have to balance and stabilize 1 weight. Now the exact increase in poundage will vary from person to person. And in some rare cases people may actually be stronger with dumbbells than they are with a barbell, but this is the exception and not the rule. This is how the strength curve goes for most people: - Dumbbell Bench Press (weakest) - Barbell Bench Press (stronger) - Machine Bench Press (strongest) When you are using a bench press machine such as a smith machine, hammer strength machine, etc. the machine is balancing the weights for you and all you have to do is exert 100% pressing effort. So you'll generally be stronger again with machine lifts compared to free weight lifts.
Views: 39708 Lee Hayward
How To Build Peaked Biceps Muscles By Working The Brachii
 
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http://www.leehayward.com Two of the best exercises for working the brachialis and building nice bicep peak are the overhead cable curl from the lat pull down machine. And the reverse grip low pulley cable curl. These exercises really target and isolate the biceps and help develop more muscle fullness and shape. The brachialis muscle is right under the biceps and when it is fully developed it will help push the biceps up higher adding to the overall muscle peak. Do these exercises at the end of your bicep workouts as a finishing movement. Start with a heavy power exercise first, such as the standing barbell curl or dumbbell curl, and then move on to the overhead cable curls, and then do the low pulley cable reverse curls. 3-4 sets of about 10-15 reps per set will really give your biceps a great muscle pumping workout.
Views: 181201 Lee Hayward
Home Gym Calf Exercises
 
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How to build big muscular calves without a calf raise machine. FREE PDF Report: How To Build Killer Calves! http://leehayward.com/your-free-gifts Download Lee's Workout App: http://leehayward.com/app Free Muscle Building Plan: http://leehayward.com/muscle-building Free Bodybuilding Diet: http://leehayward.com/diet Get Coached By Lee: http://leehayward.com/coaching Facebook: http://www.facebook.com/total.fitness.bodybuilding In this video you're going to learn how to perform a very effective muscle building calf workout using minimal exercise equipment. All you'll need is some basic free weights, a barbell or a set of dumbbells.
Views: 15566 Lee Hayward
5 Minute Home Ab Workout
 
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Complete Abdominal Workout Routine that you can do at home! FREE Bodybuilding Tips: http://leehayward.com Like my Facebook Page: http://full.sc/1f2etSa Follow me on Twitter: http://full.sc/19cNoLN This is a complete abdominal workout routine that you can do at home without any exercise equipment. For this ab workout you're going to use a timer and start off doing 30 second sets for each exercise. As you get stronger you can either add in more sets or increase the time duration per abdominal exercise. The workout includes exercises for the abs, obliques, lower abs, and lower back for a complete abdominal and core workout. The Home Ab Workout is as follows: - Reaching Oblique Crunch - Scissor Kick - Russian Twist - Superman Back Extension - Toe Touch Crunch - Up & Down Plank - Reverse Plank This is a great workout that can be done by both men and women for building strength and definition throughout the abdominals and core muscles. Give it a try for yourself and if you have any questions, comments, or feedback, please post them in the comments section below. Make sure to click SUBSCRIBE so you can stay up to date with all my latest bodybuilding workout videos.
Views: 48138 Lee Hayward