3 Keys To Building Muscle Insider Tips & Tricks For Getting BIGGER & LEANER! Copyright Š Lee Hayward http://www.TotalFitnessBodybuilding.com
A Word of Caution: Disclaimer This e-book is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. This ebook deals with in-depth information about exercise, and nutrition. Most of the information applies to everyone in general; however, not everyone has the same body type. Not everyone will have the same response to following a set exercise and nutrition program. Before making any changes in your lifestyle, diet, or exercise routine – you should consult with a physician to discover the best solution for your individual body type. The author and his associates shall have neither liability nor responsibility to any person or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this e-book.
Most books and reports about exercise and nutrition make you sift through page after page of worthless fluff before you get into the meat and potatoes of the program. But not this one… What you’re getting here is a step-by-step bodybuilding program that will outline what you need to do in order to gain muscle and lose fat. This will help you move closer towards building the lean muscular body that you desire. To build a muscular body it requires 3 key things: 1) Training 2) Nutrition 3) Mindset You need to have all 3 components in place in order to make progress and achieve your fitness and physique goals. Training: Obviously, you need to workout and lift weights in order to place demands on the muscles and give them a reason to grow bigger and stronger. You can consider strength training as the spark that starts the entire muscle building process. Nutrition: Once the muscle-building spark has been ignited in the gym, you need to feed the machine to keep the muscle building process going. Without proper fuel and nourishment that muscle-building spark will quickly burn out, and you’ll be left with nothing to show for your efforts. Mindset: Finally you need to have the mental drive, desire, and vision to keep pushing forward. Once you start focusing on your training and nutrition, there are going to be plenty of distractions and obstacles that will get in your way.
Having the right mindset will be the glue that holds your training and nutritional program together over the long term so that you can reap the muscle building results you desire. Each one of these 3 key components is like a leg of a tripod. If one leg is missing the whole thing will just topple over and your progress will come to a screeching halt. So pay close attention to each section of this e-book.
Part 1 - Training When it comes to your workouts the main thing you need to focus on is making gradual progress overtime. A bigger muscle is a stronger muscle (and vice versa). So by making your main training focus on gaining muscular strength, you’ll also gain muscular size! In order for a muscle to get bigger, it has to get stronger. There is no other way around it. You can’t expect to keep doing the same workouts, lifting the same weights, day after day and get bigger. You have to constantly challenge yourself by striving to lift heavier and placing more demands on the muscle in order to give it a reason to grow bigger and stronger. This concept is known as Progressive Overload. If you have been around the Iron Game for a while, than you’ve probably heard the story about Milo of Croton. This is a classic story from Greek mythology that illustrates exactly how the principle of Progressive Overload works. Milo was a 6th-century BC wrestler from the Magna Graecian city of Croton. He had an amazing wrestling career and won many victories in the most prestigious athletic events of ancient Greece. Milo was said to have been the strongest man in the world. And he developed his strength gradually day-by-day over the course of several years by using “progressive overload”.
The story goes that Milo’s father gave him a newborn calf when he was a boy. Each day his father would ask Milo how big the calf was growing. So Milo would lift the calf onto his back to see how heavy it was. Each day Milo would lift up the calf, and as the calf grew bigger, Milo grew stronger!
Milo built his phenomenal strength using Progressive Overload by lifting and carrying a baby calf every day until it eventually grew into a full-grown bull.
The good news is that these days you don’t have to live on a farm and lift growing cows to build muscle and strength. You can simply go to the gym and lift progressively heavier weights. And that’s exactly what we’re going to do with this 6-week weight training workout. The program you’re going to follow is a Push, Pull, and Legs training split. This simply means that you’ll be doing pushing or pressing movements for one workout. Doing pulling or rowing movements the next workout. And then working your legs and abs the following workout.
This is a great routine because it allows for better recovery between movement patterns. One of the flaws with a lot of workout programs is that they often overlap similar movement patterns over the course of several workouts in a row. For example, if you train chest one day, shoulders the next, and triceps the following day you are literally working your “pressing” muscles 3 days in a row, because moves like bench press, shoulder press, and triceps press all involve the same basic pressing muscles of the upper body. This movement pattern overlap doesn’t allow for full recovery of one muscle group before indirectly training it again the next day with a similar movement. This could eventually lead to repetitive use injuries such as rotator cuff problems and elbow tendonitis, which are very common among serious lifters. The Push-Pull-Legs workout split helps to prevent these problems by grouping all the muscles involved in pushing (chest, triceps, front and side delts), all the muscles involved in pulling (back, biceps, rear delts, and traps), and the lower body (quads, hamstrings, calves, and core) together in their own workouts. By separating your body parts by function, you'll optimize your recovery and growth because the muscles you're working on any given day aren't still beat up and exhausted from the previous day’s workout. Here is your Push / Pull / Legs Training Split: Workout # 1 - Push Workout Workout # 2 - Pull Workout Workout # 3 - Leg Workout You can do these workouts on Monday, Wednesday, and Friday. Or you can simply workout every second day. The actual days of the week that you go to the gym doesn’t matter, just make sure that you take a day of rest after each workout to allow your body time to rest, recover, and grow.
Workout # 1 - Push Workout Bench Press – work up to 2 heavy sets of 6-8 reps Dumbbell Shoulder Press – work up to 2 heavy sets of 6-8 reps Tricep Press Down – work up to 2 heavy sets of 6-8 reps Incline Dumbbell Fly – work up to 2 heavy sets of 8-10 reps Side Lateral Raise – work up to 2 heavy sets of 8-10 reps Overhead Dumbbell Extension – work up to 2 heavy sets of 8-10 reps Dips or Push Ups –2 sets of as many reps as you can do
Lee Hayward - Side Chest Pose: – shows muscle development throughout the chest, shoulders, and arms!
Barbell Bench Press: -
Set 1 - light warm up set for 10 reps Set 2 - progressively heavier warm up set for 8 reps Set 3 - heavy set for 6-8 reps Set 4 - heavy set for 6-8 reps
*When you can do the last 2 heavy sets for 8 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Dumbbell Shoulder Press: -
Set 1 - light warm up set for 10 reps Set 2 - progressively heavier warm up set for 8 reps Set 3 - heavy set for 6-8 reps Set 4 - heavy set for 6-8 reps
*When you can do the last 2 heavy sets for 8 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Triceps Press Down: -
Set 1 - light warm up set for 10 reps Set 2 - progressively heavier warm up set for 8 reps Set 3 - heavy set for 6-8 reps Set 4 - heavy set for 6-8 reps
*When you can do the last 2 heavy sets for 8 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Incline Dumbbell Fly: - Set 1 - light warm up set for 10 reps - Set 2 - heavy set for 8-10 reps - Set 3 - heavy set for 8-10 reps *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Side Lateral Raise: - Set 1 - light warm up set for 10 reps - Set 2 - heavy set for 8-10 reps - Set 3 - heavy set for 8-10 reps *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Overhead Dumbbell Extensions: - Set 1 - light warm up set for 10 reps (per arm) - Set 2 - heavy set for 8-10 reps (per arm) - Set 3 - heavy set for 8-10 reps (per arm) *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Dips or Push Ups: - Finish off your workout with 2 sets of dips for as many reps as you can do. - If you are not strong enough to do dips you can do 2 sets of push ups instead.
Workout # 2 - Pull Workout Deadlift – work up to 2 heavy sets of 6-8 reps Lat Pull Down – work up to 2 heavy sets of 6-8 reps One Arm Dumbbell Row – work up to 2 heavy sets of 6-8 reps Barbell Curl – work up to 2 heavy sets of 6-8 reps Hammer Curl – work up to 2 heavy sets of 8-10 reps Face Pull – work up to 2 heavy sets of 8-10 reps Dumbbell Shrug – work up to 2 heavy sets of 8-10 reps
Lee Hayward – Twisting Back Double Bicep Pose: – shows muscle development throughout the back and arms!
Deadlift: -
Set 1 - light warm up set for 10 reps Set 2 - progressively heavier warm up set for 8 reps Set 3 - heavy set for 6-8 reps Set 4 - heavy set for 6-8 reps
*When you can do the last 2 heavy sets for 8 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Lat Pull Down: -
Set 1 - light warm up set for 10 reps Set 2 - progressively heavier warm up set for 8 reps Set 3 - heavy set for 6-8 reps Set 4 - heavy set for 6-8 reps
*When you can do the last 2 heavy sets for 8 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
One Arm Dumbbell Row: -
Set 1 - light warm up set for 10 reps Set 2 - progressively heavier warm up set for 8 reps Set 3 - heavy set for 6-8 reps Set 4 - heavy set for 6-8 reps
*When you can do the last 2 heavy sets for 8 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Barbell Curl: -
Set 1 - light warm up set for 10 reps Set 2 - progressively heavier warm up set for 8 reps Set 3 - heavy set for 6-8 reps Set 4 - heavy set for 6-8 reps
*When you can do the last 2 heavy sets for 8 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Dumbbell Hammer Curl: - Set 1 - light warm up set for 10 reps (per arm) - Set 2 - heavy set for 8-10 reps (per arm) - Set 3 - heavy set for 8-10 reps (per arm) *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Face Pull: - Set 1 - light warm up set for 10 reps - Set 2 - heavy set for 8-10 reps - Set 3 - heavy set for 8-10 reps *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Dumbbell Shrug: - Set 1 - light warm up set for 10 reps - Set 2 - heavy set for 8-10 reps - Set 3 - heavy set for 8-10 reps *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Workout # 3 - Legs & Abs Workout Squat – work up to 2 heavy sets of 6-8 reps Leg Press – work up to 2 heavy sets of 8-10 reps Leg Extension – work up to 2 heavy sets of 8-10 reps Leg Curl – work up to 2 heavy sets of 8-10 reps Calf Raise – work up to 2 heavy sets of 8-10 reps Pull Down Cable Crunch – work up to 2 heavy sets of 8-10 reps Leg Raise - 2 sets of as many reps as you can do
Lee Hayward – Abdominal & Thigh Pose: – shows muscle development throughout the mid-section and legs!
Squat: -
Set 1 - light warm up set for 10 reps Set 2 - progressively heavier warm up set for 8 reps Set 3 - heavy set for 6-8 reps Set 4 - heavy set for 6-8 reps
*When you can do the last 2 heavy sets for 8 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Leg Press: -
Set 1 - light warm up set for 10 reps Set 2 - progressively heavier warm up set for 8 reps Set 3 - heavy set for 8-10 reps Set 4 - heavy set for 8-10 reps
*When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Leg Extension: - Set 1 - light warm up set for 10 reps - Set 2 - heavy set for 8-10 reps - Set 3 - heavy set for 8-10 reps *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Leg Curl: - Set 1 - light warm up set for 10 reps - Set 2 - heavy set for 8-10 reps - Set 3 - heavy set for 8-10 reps *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Calf Raise: - Set 1 - light warm up set for 10 reps - Set 2 - heavy set for 8-10 reps - Set 3 - heavy set for 8-10 reps *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Pull Down Cable Crunch: - Set 1 - light warm up set for 10 reps - Set 2 - heavy set for 8-10 reps - Set 3 - heavy set for 8-10 reps *When you can do the last 2 heavy sets for 10 reps with good form. Increase the weight by 5 pounds (or 2 kilos) for your next workout.
Leg Raise: - Finish off your workout with 2 sets of abdominal leg raises for as many reps as you can do.
Advanced Muscle Building Trick: To keep your body in an anabolic state during your workouts. Take a serving of Branched Chain Amino Acids right before you start lifting. And then take another serving ½ way through your workout. This will help to prevent your body from breaking down muscle tissue (i.e. anti-catabolic) and speed up the post workout recovery process. Click Here to watch a video showing how BCAA’s work.
What About Cardio… Most bodybuilders will perform both weight training AND cardio as part of their exercise routine. When you combine different forms of exercise (i.e. weight training & cardio) you need to find an ideal balance between the 2 in order to allow for adequate recovery. The hot topic in the fitness media these days is to do high intensity cardio workouts (HIT or HIIT). The experts will reason that the more effort that’s exerted, the more calories will be burned, and thus more total fat loss. And they are absolutely right… But what if your exercise routine consists of more than just cardio?
Most Bodybuilders Combine Both Cardio AND Weight Training.
If your main goal is gaining muscle, with a secondary goal of losing bodyfat than weight training should take priority over cardio. For the average guy (or gal) the single best way to make the most dramatic physical improvements to your body is gaining muscle through weight training. Weight Training Should Take Priority Over Cardio!
The more muscle mass you have, the higher your metabolism will be, and the more calories you’ll burn. Plus it will fill out your frame with shape and curves in all the right places. If I were limited to just one form of exercise, I would choose weight training hands down. But this doesn’t mean that cardio doesn’t have its place. Lower intensity cardio workouts can be a great supplement to high intensity weight training workouts to aid with fat loss. If you bust your butt in the gym and give it 100% with a high intensity weight training workout, you’re NOT going to have the desire or the energy to follow that up with another high intensity cardio workout afterwards. However, you could do some low intensity exercise like brisk walking or light jogging. Doing lower intensity cardio workouts can serve as “Active Recovery” from your weight training workouts. They can keep your body moving, circulate blood flow, and increase fat burning without breaking you down or exhausting your recovery abilities. A lot of top-level competitive bodybuilders use this strategy for getting lean. They’ll perform high intensity weight training workouts for muscle growth, supplemented with lower intensity cardio workouts for fat loss. If they were to try and perform high intensity weight training AND high intensity cardio eventually this will lead to burn out and over training. Our recovery abilities are limited, so for physique enhancement and muscle building, your main priority should be weight training. Cardiovascular exercise should only be thought of as a supplementary form of exercise to help speed up fat loss. Now with all that being said this doesn’t mean that you can’t occasionally perform high intensity cardio workouts or activities. It’s totally fine to change things up every now and then by running sprints, playing sports, going for an intense mountain bike ride, or whatever. But for the majority of your regular workouts you should place the main emphasis on weight training for building muscle, and supplement that with lower intensity cardio for fat loss.
Part 2 – Nutrition What you eat has a huge impact on your overall bodybuilding results. Whether or not you are successful in gaining muscle or losing fat all comes down to consistency with your nutrition. The most important factor with any diet program is consuming the right caloric intake for your fitness goals. If your goal is to build muscle, than you need to consume a caloric surplus in order to have extra calories in your system to grow. And vice versa, if your goal is fat loss, than you need to consume a caloric deficit in order to cause your body to resort to burning stored bodyfat for energy. The rule of calories in vs calories out applies regardless of what type of diet plan you follow… No matter if you are following a 6 meals per day bodybuilding diet, a low carb fat loss diet, or some fancy swanky diet such as The South Beach Diet, Atkins, The Zone, Paleo, Weight Watchers, Nutrisystem, Ketogenic, IIFYM, Intermittent Fasting… or whatever the latest diet trend happens to be by the time you read this e-book. There are many different formulas you can use to determine your caloric needs by taking into account the factors of age, sex, height, weight, lean body mass, and activity level. But the “Quick & Easy” way to get a good estimate of your caloric needs is to simply multiply your bodyweight by the following numbers based on your fitness goal… For Fat Loss = eat 12 calories per pound of bodyweight per day. For Maintenance = eat 16 calories per pound of bodyweight per day. For Weight Gain = eat 20 calories per pound of bodyweight per day.
This is the easiest way to estimate caloric needs, however there are some obvious drawbacks to this method because it doesn't take into account activity levels or body composition. Extremely active individuals may require far more calories than this formula indicates. And this formula may overestimate the caloric needs for someone who is obese. However, for the majority of people this simple formula is accurate enough to get started. Regardless of what calorie calculation formula you use, it’s just an educated guess. The key to getting the exact calorie intake for your body type is to monitor your progress and adjust your calories up or down based on your actual results. A good rule of thumb when gaining muscular bodyweight is to strive to gain 1 pound of bodyweight per week. And when losing bodyfat, strive to lose no more than 2 pounds per week. These are realistic numbers that are safe and attainable for most people. As far as calculating macro nutrient intake - the amount of protein, carbs and fat that you should eat - I like to start with the following splits.
Macro-Nutrient Split for Muscle Gain: 30% protein, 40% carbohydrates, 30% fat
Macro-Nutrient Split for Fat Loss: 40% protein, 30% carbohydrates, 30% fat
Simply eating the right calorie intake for your bodyweight along with these macronutrient spits will move the majority of people in the right direction towards their muscle building and fat loss goals. Now obviously you’ll need to monitor your results and adjust your calorie intake up or down based on your actual results, but these guidelines here will give you a good starting point.
Sample Muscle Building Diet Plan for a 180 pound man
Breakfast:
Protein
Carbs
Fat
8 egg whites (1 cup liquid egg whites) 2 whole eggs bowl of oatmeal (1 cup dry measure)
25 12 10
1 1 55
0 10 5
Snack: Protein shake mixed in water: Piece of fruit (apple, banana, orange, etc.) 1 ounce of raw almonds
50 1 6
6 30 6
2 1 14
Lunch: 4 oz. of protein (i.e. chicken, beef, fish, etc.) Large garden salad with low calorie dressing 1 large baked potato or sweet potato
30 5 5
0 20 60
10 15 0
Snack: Protein shake mixed in water: Piece of fruit (apple, banana, orange, etc.) 1 ounce of raw almonds
50 1 6
6 30 6
2 1 14
Dinner: 4 oz. of protein (i.e. chicken, beef, fish, etc.) 2 cups of pasta with sauce 2 cups of steamed green veggies
30 15 2
0 100 20
10 5 0
Snack: 1 cup of Greek yogurt Piece of fruit (apple, banana, orange, etc.) small handful of raw almonds
25 1 6
10 30 6
5 1 14
Totals:
280
387
109
Total Calories: 3649 This diet plan is just a sample to go by, obviously you would adjust the food volume and portion sizes based on your caloric and macronutrient needs. If you would like for me to personally design a Done-For-You Customized Diet Program, just click the link below for more information about getting a Customized Diet & Training Plan.
The main thing you’ll notice with the above example is how the meals are split up over the course of the day. I like to stick to the traditional 3 main meals – breakfast, lunch, and dinner – and simply add in a high protein snack in between each meal. For a total of 6 feedings per day. This works really well for those who are trying to gain muscular bodyweight. However, if your main goal is fat loss, you can cut back on the eating frequency to 4-5 times per day as a way to reduce your total caloric intake.
Bodybuilding Nutrition Tip: When you are planning your meals, divide your plate into thirds – 1/3 protein, 1/3 carbohydrate, and 1/3 vegetables.
Healthy Bodybuilding Meal - Baked Chicken Breast, Quinoa, and Spinach Salad.
Part 3 – Mindset Did you know that lack of knowledge is NOT what holds most people back from reaching their fitness goals? I mean let’s face it, every single person knows “What To Do” to some extent, at least enough to take the next step forward. Everyone knows that they should exercise regularly, that they should eat a healthy diet, that they should drink plenty of water, and all that basic stuff. But how many people actually do it? You need to have a big enough reason “Why” you want to build a lean muscular body in order to have the motivation and determination to do all the “How To” stuff, and actually stick to your program over the long term so that you can achieve your fitness goals. Obvious reasons could be to improve your health, live a longer life, lower risk of heart disease, etc. However, these are NOT the real motivating factors that move people to action. Most people simply do not get excited and passionate about improving their health. But most people do get excited about the idea of looking better.
Wouldn’t you like to be able to take your shirt off at the beach or pool and feel proud of how your body looks?
Picture yourself with the type of body that commands attention and respect everywhere you go‌ One that causes people to stop and do a double take when you walk by because you are in such good shape! How cool would it be to be one the most ripped guys at your gym and among your circle of friends? Imagine being is such good shape that people show you respect and complement you on how good you look and ask YOU for fitness advice? We all have our own reasons for why we want to get in shape, often times the real motivating ones feel so silly and foolish that we wouldn't even tell anyone about them. But those are the reasons that will actually keep you on track and motivate you to stick to your plan and follow through.
Take a few minutes right now and think about what your reasons are for getting in shape‌ - Maybe you want to get bigger and stronger than the bully who picked on you in school (that was a motivator for me when I was younger). - Maybe you want to get revenge and make your x - girlfriend jealous of your new ripped body. - Maybe you are single and you want to get in shape so you can look more attractive and get more attention from the opposite sex. - Maybe you have a vacation coming up and you want to look big and ripped when you take your shirt off at the beach or pool. - Maybe you want to be a positive role model to your family and inspire those around you to get in their best shape as well.
Whatever your reason is for getting in shape, you have to keep it front and center in your mind and go after it day after day. This way when life starts to bog you down with work, family commitments, and whatever else… You need to focus and remember that YOUR FITNESS GOALS are just as important, if not more important, than whatever it is that’s trying to distract you. Now I’m not saying that you should ignore your work, family, and other commitments, but you have to make fitness a top priority. The truth of the matter is when you are healthy, strong, and in shape you’ll have the strength, energy, confidence, and mental focus to better handle all the obstacles that life sends your way. Commit yourself to sticking to your workout routine and nutrition plan. Don’t let the minor day to day stuff get you off track. If you can just muster up the will power to do this for 6 weeks, then you’ll build the momentum needed to follow through and make exercise and fitness a long term habit for life. Just think of how good you’ll feel when you’re able to look back a year from now and be amazed at the physique transformation you’ve made. Rather than looking back in regret and disappointed with yourself because you never followed through…
The temporary pain of discipline is only minor compared to the ever-lasting pain of regret. Don’t Do It Alone… One of the keys to achieving any worth-while goal is having a support team of like-minded people on your side to help and support you along the way. One way to do this is by having a training partner to workout with. I strongly recommend trying to find a good training partner who is very serious about working out. Preferably someone who is bigger and stronger than you are. This will help motivate and push you to become bigger and stronger as well.
A good training partner will help you stay consistent with your workouts. You not only have to show up at the gym for yourself, but when you have a training partner there is someone else depending on you as well. A lot of times we will do more for others then we will do for ourselves, and in this case it will help both you and your training partner to be consistent with your workouts. However, with that being said, you definitely do not want a training partner who is lazy and is constantly making excuses for why they can’t make it to the gym. You are better off working out by yourself than having a lazy training partner who is holding you back from pushing yourself. Another way you can get a support team to help you is through an online community such as the Total Fitness Bodybuilding Inner Circle Coaching Club. This is a private members only website where everyone is focused on helping each other to get in their personal best shape. As a member of the TFB Inner Circle you’ll get on-going training and nutrition advice through the workout of the month program, muscle building and fat burning diet plans, and video tutorials. In addition to that you’ll also get to chat with myself and the other members, who all share the same fitness goals as you, through our private discussion forum and live video chats. Imagine having 24 / 7 access to real people who have already achieved what you want to achieve. This will help speed up your results because you can piggy back on their success. Rather than wasting years trying to figure everything out on your own through trial and error, you can learn from other people’s mistakes, and save yourself time and frustration by using the most effective techniques for building muscle and losing bodyfat. To get more information about becoming a member of the Total Fitness Bodybuilding Inner Circle Coaching Club, just visit http://www.TotalFitnessBodybuilding.com
Real People‌ Real Results!
All of these people have followed the muscle building and fat loss strategies that are covered in the TFB Inner Circle Coaching Club!
Would you like to transform your physique just like these people did? Click Here to learn how you can join the Total Fitness Bodybuilding “Inner Circle” Coaching Club and get in your best shape ever! You can get started today with a Risk-Free Trial Membership at: http://www.TotalFitnessBodybuilding.com
Lee Hayward: What’s this guy all about?
Read my strange but true story... Hi there, this is Lee Hayward, and I’m really excited that you got this Free e-Book because it will help you get started with transforming your body from weak and puny to Big and Ripped just like it has for me and hundreds of my personal coaching students. In case you haven’t heard of me before, let me introduce myself. I’ve been online since the late 1990’s. I guess you could say that I’m one of the “dinosaurs” of the online bodybuilding scene and I’m still going strong :-) Over the years I’ve personally helped countless numbers of aspiring bodybuilders and muscle building enthusiasts from all over the world pack on rock hard muscle mass, increase their physical strength, and get ripped.
But I Have To Admit, I Was NOT Always In Good Shape... In fact when I was younger I had a scrawny, weak and “skinny-fat” body. You know what I’m talking about... Spaghetti noodle thin arms, flat chest, puny chicken legs, all connected in the middle with a soft mushy belly. Being scrawny and out of shape like that certainly didn’t help my selfesteem. I got picked on and bullied in school. I was pretty much a loner and the other students just walked all over me. It seemed like they could sense I was weak and self-conscious and they took advantage of it. I was so embarrassed with how pathetic my body looked, that I was willing to do anything to change it. I can clearly remember how my muscle-building journey started... Back in 1990 I decided that enough was enough, I finally had it with being picked on and humiliated from being the “skinny fat guy” and I was going to do something about it! I asked my parents to get me a home gym for my Christmas present that year so I could start working out and building muscle. They were very supportive and ended up getting a York 2001 home gym and a York barbell and dumbbell set. This is where I got my humble start in the world of working out and bodybuilding.
At First I Was So Excited About Working Out. But This Was When My REAL Challenges Began... When I started out I was so naive that I assumed all you had to do was “workout every day” and that was it. I was expecting to see my body rippling with muscles in the matter of weeks...
But It Never Happened... I faithfully followed those cheesy little workout wall charts that came with my home gym machine. Day after day I’d go through the total body workouts. But my body did NOT “ripple with muscles”. I couldn’t understand what I was doing wrong? I was following the workouts… Where were the muscles? After several months of spinning my wheels going nowhere, I started asking around and getting “workout advice” from gym teachers, coaches, friends, and family members who all thought they were being helpful. But they really didn’t have a clue as to what worked and what didn’t when it came to building muscle. I literally wasted years of progress by following old outdated workout programs and listening to out of shape coaches and gym teachers who “used to lift weights back in the day”. In fact, the picture to the right shows what I looked like after 3 full years of working out! Obviously, Something Was Wrong Here...
I may have trimmed off some of my pudgy belly, but what I was doing certainly wasn’t helping me gain more muscle mass. I only weighed 135 pounds and I was literally a bone rack. Just look at the picture... It’s NOT exactly what you’d expect to see from someone who has been lifting weights consistently for 3 full years! It got to the point where I was working out daily. Sometimes for several hours at a time. Severe overtraining was putting it mildly. Looking back at it now I can see how stupid it was, but at the time I didn’t know any different. And my lack of progress would just frustrate me even more. Have you ever felt frustrated like this, busting your ass in the gym week after week, and nothing to show for your efforts? If so, we have a lot more in common than you realize, and you can relate to how discouraged and helpless I felt inside. It was because of this that...
I Went On A Personal Mission To Find Out Exactly What I Needed To Do To Build Muscle... I spent years reading and studying all the material out there on how to workout and build muscle. I became obsessed with learning everything there was to know about exercise and nutrition. At first I was really excited because there seemed to be a lot of good information available. But the more research I did, the more confused I got :-( And the real frustrating part was that most of what I learned was WRONG... it simply didn’t work when I tried it! You see the dirty truth of the matter is that commercial interests have complicated things to the point where it’s hard to know who to trust anymore. Unfortunately, most of the “big wigs” in charge couldn’t care less about helping the average guy pack on muscle & get in shape. All they care about is the almighty $$ Dollar $$
A prime example of this is with Muscle Magazines. I’ve literally bought hundreds of bodybuilding and fitness magazines over the past 20+ years and read most of them cover-to-cover. I’ve tried dozens of the so called “champion bodybuilder” workouts that were published, and more often than not I’d end up burnt out, over trained, and more frustrated than ever. And to make matters worse, 99% of the workouts you see in the magazines (and online) are made up by professional “Ghost Writers”. They are NOT even written by the actual bodybuilders themselves!
Please Don’t Fall Victim To These Dirty Lies …Like I Did... This is going on all the time. In fact, a lot of companies will even hire people from 3rd world countries for dirt cheap to slap together half-baked workout routines. “Do 3 sets of this, and 4 sets of that, super-set it with something else... blah, blah, blah...” The problem with this is that many of these “Ghost Writers” have never even stepped foot inside a gym before. They are just re-cycling generic crap that’s already out there and passing it off as legit workout programs. Did you know that most of the workout programs you see published in magazines and online have NEVER been tested on anyone in the real world?! These programs are just slapped together in order to fill up page space!
And not only are they publishing BS workout programs, but they are doing it to make a propagated profit at YOUR expense! More often than not these stupid ghost written workout programs quickly go from doing “XYZ Workout Program” to trying to sell you the latest HypedUp Magic Muscle Building Supplement Stack. You see every single magazine out there is owned by, or affiliated with, a supplement company. These magazines are selling full page advertisements for $10,000+ per page! When supplement companies are forking over that kind of cash it’s no wonder that over 80% of the magazines content is nothing more than supplement advertisements. Even most of the articles that get published are nothing more than cleverly disguised supplement ads. And I don’t even want to get started ranting about all the crappy “shady supplements” that they are pushing, and then laughing all the way to the bank... with YOUR MONEY!
If You Can’t Trust The Magazines You Can Trust The “Internet”... Right? I can remember the very first time I logged into the Internet. I was using an old 486 computer with a slow telephone dial up connection back in 1997. I went to YaHoo.com (this was before the days of google) and searched for the word “bodybuilding”. And even though the Internet was only a fraction of the size it is today, I still thought I hit the jackpot! I spent countless hours on all the popular bodybuilding forums and message boards looking for some “real world advice”, only to be bombarded with tons of useless contradictory crap and childish online debates. And if you ever get a chance to actually see most of the guys who proclaim to be the “bodybuilding forum experts” it would SHOCK YOU. They all act big and pretend to know it all, but most of them are teenagers who just started working out themselves. A lot of these kids get a kick out of posting up fake pictures and talking smack, while they pretend to be “Experts” on the Internet forums... All the while they keep hidden behind the safety of their computer monitor and anonymous screen name.
You Have To Be Very Careful From Whom You Take Advice From These Days... The big turning point for me was when I started attending local bodybuilding and powerlifting contests. At first I would just go as a spectator, but I would stay afterwards just so I could meet and talk to the competitors. This is without a doubt what helped me the most and where I learned the “secrets” to building muscle, right from the people who were actually doing it in the REAL World! I became good friends with several of the local bodybuilders and powerlifters and would often train with them in the gym. This allowed me to see what they did themselves, and I would basically just pick their brains for tips and tricks on how to pack on lean muscle mass. This is when things REALLY started to “Click” for me and I was able to make some of my best muscle gains ever! Since then I’ve made it my mission in life to help people, just like YOU, get in their best shape ever and build a lean muscular physique through smart training and nutrition. I’m sick and tired of seeing honest hard working people being misinformed and wasting their time with ineffective programs. I don’t want you to have to go through the same struggles and frustrations that I went through.
That’s why I’m inviting you to check out my Total Fitness Bodybuilding “Inner Circle” Coaching Club at: http://www.TotalFitnessBodybuilding.com For over 15 years I’ve been online helping literally thousands of people from all over the world. And right now you can join our private online community and get instant access to the very best muscle building and fat burning strategies, so that you too can finally achieve the ripped muscular physique that you deserve! Just Click Here to get started with your Risk Free Trial Membership!