hey leemhayward ...what suggestion do you give to beginners who just started workouts in gym .....do they also follow all this ...or they have to made some adjustment...what do you suggest ??
Hi lee, watched 2 of your vids but I couldn't find the chest, shoulder, tri vid. As for the back vid, I use lat pull down, dead lift and inward row on cable, does this make any difference to using dumbells ?
As you get in better shape, the less soreness you'll experience. Just work through it initially. Doing some stretching and cardio after training can help. And get hot / cold showers. Alternate hot for 2 minutes and cold for 1 minute. This helps flush blood through the muscles and speed up recovery.
i'm a big fan of lee hayward. d'you know that guy? haha. kidding. i like jay cutler btw. i think he's cool, despite the wide waist line... but i think that's genetics. phil heath's got a very nice physique imo as well.
This is not bad. Few thoughts, pull ups not pull downs. One arm row on the bench, get horizontal and at the top get elbow above back. What your doing is the kroc row though it is effective, more range of motion in a one arm row. Like the deadlifts nothing better for traps and strength. No argument at all on the arm work very nice.
I hav been doing these split exercises for a few weeks now and I am noticing amazing results! They are a perfect blend of movements and it really keeps me on track with my progress. Thanks Lee Hayward!
i included deadlifts on my workout today... i kinda hurt my lower back. idk... i feel a little discomfort on my lowerback, even now, i'm not sure if it just went sore or i injured it. didn't do anything to stress it too much though. is that okay, just fine? pls respond. thanks.
It's probably not a major injury, maybe just a minor muscle strain. You'll probably be good to do them again in a week or two. But I'd suggest lightening up the weight and focus on using perfect form. You can make better gains over the long term by being conservative with your starting weights and making small steady jumps over time.
@leemhayward i think i sprained it, idk, i went light that time... i think my lower back is just a little too weak and needs working on. thanks! i'm good now. btw, i use your complete chest workout routine and i i'm very glad with the results. just one question, aside from arnold, who's your other fave bodybuilder - popular or not, mr. olympia winner or not? if there's any. just curious, man. again, thanks!
@leemhayward my body recovers pretty fast from workouts, i would say within 3 days all the soreness has gone away...would you do this 3 day workout twice a week or just once a week? or maybe just 1.5 times a week? one more question I like to incorporate cardio in with this, for instance the chest, shoulders, tricep day, instead of doing bench, shoulder press and extentions, i'll do alot of push ups, high rep plate work for shoulders and dips for tri's... is it good to do this every other week?
The main thing with your workouts is to monitor your progress. You need to focus on doing what's required to get results. Not on doing as much as possible. So if you can make progress with 3 workouts a week, do it. After a few weeks if you feel like you can up the frequency the try it and monitor your results.
when doing lat pulldowns what is the benefits of moving your back to a 45 degree angle?? i try to keep my back at a 90 degree angle with the floor am i wrong??
What about if I remove barbell curl and add hammer curl and concentration curl for my biceps? And can I do chin-up instead of bodyweight row for finishing workout?
Rather then counting calories, I recommend you count protein, carbs, and fat intake. Focus on the nutrients, that's more important then the calorie number. After all you could eat 2000 calories of cake and cookies or 2000 calories of chicken and vegetables and get 2 totally different results, even though the calorie intake is the same.
Is this enough volume for the back??? I'm concerned that it not enough. I usually do pull ups. Then lat pull downs. The. T bar rows the. One arm rows then biceps.
A bigger muscle is a stronger muscle. So focus more on your strength gains. It's usually easier to make strength gains when you focus on a simple workout, rather then trying to do too many exercises in one session. The KISS rule applies a lot when it comes to bodybuilding :-)
Hey, great videos; I really appreciate all of them. I just have a question - I notice that you do about 6-9 sets in total for the larger muscle groups like the chest and back but only 3 sets for smaller muscle groups like biceps and triceps. Is it because the smaller and larger muscles are complementary and both work at once, so the smaller muscles don't need as many sets?
I have a problem with doing bent over barbell row - it just KILLS my lower back! I'm not even putting on much weight, it's just the position just kills my back lower back. I just did it today, and I had to do the rest of the exercises while sitting because of the pain and burning.
What can I do about this? I do kind of notice the same pain and burning when doing exercises like back raise. I think it's fair to say that my back is the weaker part of my body...
Use a chest supported row machine for now, but make sure to do back raises (i.e. hyper extensions) on a regular basis. I'd recommend doing a couple sets with every workout, regardless if it's "Back Day" or not. The brief but frequent exercise to your lower back will help you strengthen it faster.
I often include pull ups in my back workouts, if you search my Back Workout Playlists you'll see several of my workouts include pull ups. I also have a program on my website called "The Progressive Pull Up Program" you can check it out at: LeeHayward . com / dvd
When you work your back your neck may also be contracting and this could be the feeling you are getting. Keep an eye on it and make sure that it doesn't cause any pain or problems.
Its kind of like a cramp each rep I get, but as soon as I extend on the row it goes away, then I flex on the row and it suddenly comes? It only really happens on the right side of my neck, im left handed too if that helps?
Would this be because im trying to lift too heavy or i dont stretch my neck
Whether someone gets 6 pack abs or 8 pack abs comes down to their genetics. I only have 6 pack abs and regardless of how lean I get I'll only have 6 abs due to my genetic muscle structure.
The form you're using in lat pulldowns and dumbell rows are absolutely horrible! This is why beginners aren't seeing gains they want to. Beginners and people that don't know shit about shit, should check out Dorian Yates videos on youtube, they should proper form without swinging and are taught to keep their body still. It's also not recommended to do back and biceps together because your back workout exhausts the biceps, so unless you want to move around during curls like this video, don't.
@AGeekWithAShotgun Seeing as he is leaning way back on lat pulldowns defeats the whole purpose of the exercise, and he's just working his upper back. If you stay upright and pull down it works the lats. Also his dumbell rows are jerky, they should be slow and steady which means he's not squeezing his lats, and the weight should be closer to his waist at the top of the row. When you row the weight further up like he is, you're using traps and rhomboids instead of lats. Etc, etc, etc...
he isnt swinging doing the lat pulldowns, he is arching his back on purpose to work the lats better. if you did check out the dorian yates videos then you will see he teaches the same thing.
best back \bicep routine i've seen on here so far. It's simple, sticks to basic compound movements, and includes deadlifts. It's like i always say, if you dont do deadlifts, you dont deserve to be alive.
I have been trying to find a real good workout plan that would hit every body part in three days that really works. I work a lot during the week but I still find the time to get it in at the gym four to five times a week. I joined to Lee Hayward channel a year ago and have learned a lot, but this Workout series will help me out greatly. Thanks Lee.
@leemhayward Hey Lee, I have a serious Question: I always make Deadlifts at the end of a Back AND a Leg Training. The Idea is to get the Restpower out of Back or Legs. Now I see here you have the same Idea but use another exercise rowing with body weight for this purpose. What makes this exercise better than deadlifts for it?
Hey Lee I am a huge fan of your videos,I was wondering when you train back and biceps, how many sets is ideal for the biceps so you can fully work em without overtraining? I've been training for over a year but this and been doing 7 sets at the end of my back workout. what do you think?
@leemhayward Thats incredible, i don't think i've seen many other natural bodubuilders bigger than you, maybe i've just not been looking hard enough! i notice you have videos on cardio too, is it true that cardio decreases muscle mass or muscle gain after a workout? e.g. yesterday i did my pull up routine, would i be compromising my muscle gains if i did a punchbag workout or went for a run today? Thanks for your replies!
I do deadlifts now and then, but sometimes I get a problem with my inner thigh getting overstressed. I wonder if I bend my knees to much and go to low with my back-part, could this be it? I see you barely bend your knees, I usually go around 90 degrees angel with my knees doing this exercise. I've also heard that one wrist should face inwards while the other one the opposite way for best performance. Any opinion?
You can try doing power rack lockout deadlifts. Just set the safety pins in the power rack below your knee and do top 1/2 partial reps. This will place more of the work load on your back and take some of it off the legs. As for the grip try to keep a regular grip for your warm up and moderate weight sets (this build grip and forearm strength), but once your regular grip fails you can switch to an alternate grip.
High rep compound exercises are brutal, I do them sometimes in my training. A classic example of this is the 20 rep squat routine. Very hard, yet very effective!
Hey Lee, I had a question about back workouts in general. I do my own routine, but do you recommend doing deadlifts in every back workout? Or do you suggest switching off with other exercises and include hyperextensions and such? I train back 2x a week so I was wondering if it were more beneficial to change up each of the workouts. Thank you! and thanks for this video :)
I personally do NOT do deadlifts with every back workout. They are a very demanding exercise so I'll probably only do them once every 2nd back workout. If I'm not doing deadlifts I'll do more isolation work such as hypers, rows, and machine work for my back.
i Really want a good back workout that includes the DEADLIFT. becuz i know onec i do it, ill confuse my body cuz i never do it. so my question is, can i keep my legs locked while doing that? cuz i feel like its safer...can i do deadlift when my legs are sored????
Doing deadlifts with your legs straight is called a stiff leg deadlift. It places more of the workload on your hamstrings. Bending your knees (as shown here) will allow you to lift heavier weights and train your back harder.
I've completely collapsed - or plateaued - on my back. I do the Pull Ups, the Pull Downs, the Shrugs, the Rows (machine & cables), and Dumbbell rows and really fail to get them going. Is there anything you can suggest to get me going?
I noticed I've been feeling my shoulders a lot more in Dumbbell rows - I never used, and I'm not using excessive weight - so I'm not going to use a bench and see how that works out. Thanks :-)
I did Back exercises and then followed some Biceps curls. But I could not do the biceps properly because I felt like all my energy lost in doing Back exercises and I had little energy for biceps workout.
How do I ensure to have energy throughout my workout?
@BENZLUVER Do tell.it is easy to criticize but to say why gives a bit of credence to your argument.I`m not having a go at you,I`m genuinely asking for your input as I like to get a balanced perspective on all things.
@BENZLUVER I dont really see the bad thing about this workout.. its a basic workout which he has descriped in the video description. If it was his intention to do a crazy back workout, hed probably descripe it and tell it in the video.
is the order of the video series the order that you do the work outs or is it ok to swap them around like monday = legs & abs, wednesdays =back and biceps and fridays = chest, shoulders and triceps as my gym is small and have to take advantage of quiet periods to get the use of all equipment?
1) I do lat pull down the same way as shown, My Lats get trained, but my arms work more than Lats. Is it OK?
2) I weigh 63 kg, 5feet 8.5 in tall, and I can do 35 kg on Lat Pulls. Do I need to increase the weight on the Lat machine to 55-60 to get started with doing regular Pull ups/ Chin ups, so that I can lift my own weight? I currently can not do a single Pull up.
Recently I have been suffering from back pain just above the Kidneys. The pain started very slowly and I cant even bent properly. The pain was huge when I do Squats. The pain started when (I think) I was doing Squats. I have been doing it since a long time. Its never happend to me before. I increase just 5Kg last week than the previous two weeks. Is it because of that? I do 55kg only.
I am thinking if I rest for one week from gym then will I be fine?
if we want to implement these workouts, instead of doing workout 1, workout 2 and workout 3 consecutively, would it be better to have a days rest in between?
do i need to do the workout ABC like this: Sunday - A, Monday - B,Tuesday - C, Wednesday - None,Thursday - A, Friday - B, Saturday - C....? (i mean 3 days ABC then one day of resting, then another 3 days of ABC?).. ABC as in workout 1 2 & 3
hey lee tried your chest/shoulder/tricep workout and it felt great! anyway just a question, must i clump all the same muscle group exercises together eg, incline chest press, bench press, chest fly together or can i alternate between muscle groups eg shoulder press, incline chest press, shoulder fly, bench press etc? hope to get a reply from you :) thanks!
I'd say this is best for beginners. I use to have a three day routine: Pushing, Pulling, and Legs. I plateaued really quick and even when changing my exercises I basically stopped growing after 9 months. My strength didn't really go up that much either.
There are different ways to breath depending on the particular exercise being done and how heavy you are training. But generally you breath out as you lift, breath in as you lower.
@krzyxbne you exhale when you push or pull but as your doing the exercise if you dont you wont be able to push your self for that extra 3 reps and youll pass out
Just tried this today! It's probably one of the best routines for your back. Although I added in hammer curls with the biceps just for a better pump! Can't wait for the leg routine.
They are an optional exercise. When you do deadlifts they work the traps hard. But if you really want to do extra work for the traps then you can add in some shrugs after your deadlifts.
You only need to use an alternate grip when the weight is too heavy for you to hold with a regular grip. When I get up over 3 plates per side I usually use an alternate grip.
Great pulling rutine, it looks very useful.Smart training again- I enjoyed the pushing rutine too I did it and my shoulders, chest and triceps speak for themselves, very nice pumping.
I have a question: What do you think about creatine? Do you recomend it? and if you do, how does it should be used?
When using an alternate grip just make sure to switch it up with each set. This will create equal development. Now most likely you'll have one that feels more comfortable than the other, but try and use both grips anyway.
Glutamine is a good supplement, but buy the powder instead of the tablets. Powder mixed up in a drink is much cheaper and makes it easier to consume higher amounts of glutamine, rather than popping a handful of pills.
When doing Lat pulldowns and dumbell rows, isn't it 'cheating' to move your back (but still keeping it arched and tight)? Usually when I see people doing these exercises they tend to swing or lean back during the concentric movement of the exercise, taking advantage of momentum to finish the rep, instead of just holding still.
It's a fine line between training on the edge where you get maximum muscle stimulation and "cheating" where you actually get less muscle stimulation. But when you do the exercise you should be able to feel and know if you are doing it in a way that creates more tension in the lats or takes tension away. Bottom line if you are feeling your lats working hard, stretching and contracting with each rep... Then you are probably doing it right.
hey leemhayward ...what suggestion do you give to beginners who just started workouts in gym .....do they also follow all this ...or they have to made some adjustment...what do you suggest ??
SuperFazan 2 days ago
@SuperFazan
I've got a beginners workout program posted, just do a search for my video called:
"Beginners UPPER BODY Workout Program"
leemhayward 1 day ago
Hi lee, watched 2 of your vids but I couldn't find the chest, shoulder, tri vid. As for the back vid, I use lat pull down, dead lift and inward row on cable, does this make any difference to using dumbells ?
COREYAD0909 2 days ago
@COREYAD0909
Look in the video description, the links to the other videos are posted there.
leemhayward 1 day ago
What do u recomend to eat after a workout? And should I workout every day or every other day ? Thanks
ghost222244 4 days ago
@ghost222244
I recommend working out every second day. And I've got a video that talks about pre and post workout nutrition. Just do a search for:
"Pre and Post Workout Nutrition For Bodybuilding"
leemhayward 1 day ago
I need to start deadlifting more.I lovess training the back.it's hard tho because it one body part we can't see all the time.
Davjb2012 1 week ago
what workout can i substitute to bodyweight rows because im having a difficult time doing it
sweetclassic123 2 weeks ago
@sweetclassic123
Just do another rowing exercise instead. Bent over barbell row, seated cable row, machine row, etc...
leemhayward 1 day ago
with the bodyweight rows, can you do it with your palms facing inward instead of outward? Would you get the same benefits?
mikodood1 1 month ago
@mikodood1
Yes, you can vary your grips with this exercise.
leemhayward 3 weeks ago
@leemhayward Thanks man you really helped a bro on this one
mikodood1 3 weeks ago
Should I do all of one, then move into the next part of the body and so on ..... or switch like 1 of back then 1 bicep?
cesaravila89 1 month ago in playlist Basic Bodybuilding Split Routine
@cesaravila89
With this routine do all your sets for the first move, then do all your sets for the second move, etc.
leemhayward 3 weeks ago
how do you prevent sore muscles after first few workouts?
klimpa125 1 month ago
@klimpa125
As you get in better shape, the less soreness you'll experience. Just work through it initially. Doing some stretching and cardio after training can help. And get hot / cold showers. Alternate hot for 2 minutes and cold for 1 minute. This helps flush blood through the muscles and speed up recovery.
leemhayward 3 weeks ago
@leemhayward
I follow this kind of 3 day split but then i have a 1 day full body. Would you recommend what I am doing now? It goes like:
Monday (rest) Tuesday (chest, tricep, shoulder) Wednesday (back, bicep) Thursday (rest) Friday (legs, abs) Saturady (rest) Sunday ( full body)
Scamerism 1 month ago
@Scamerism
Sure that's fine.
leemhayward 3 weeks ago
i'm a big fan of lee hayward. d'you know that guy? haha. kidding. i like jay cutler btw. i think he's cool, despite the wide waist line... but i think that's genetics. phil heath's got a very nice physique imo as well.
Wenzan3pm 1 month ago
This is not bad. Few thoughts, pull ups not pull downs. One arm row on the bench, get horizontal and at the top get elbow above back. What your doing is the kroc row though it is effective, more range of motion in a one arm row. Like the deadlifts nothing better for traps and strength. No argument at all on the arm work very nice.
thorxmjolnir73 1 month ago
I hav been doing these split exercises for a few weeks now and I am noticing amazing results! They are a perfect blend of movements and it really keeps me on track with my progress. Thanks Lee Hayward!
Joeyvitale79 1 month ago
@Joeyvitale79
Awesome, glad to hear you are making good progress. Keep it up!
leemhayward 1 month ago
should i only work out 3 times a week?
XxgodzsoldierxX 1 month ago
@XxgodzsoldierxX
Yes, following this workout 3 days per week will produce solid strength and muscle gains.
leemhayward 1 month ago
i included deadlifts on my workout today... i kinda hurt my lower back. idk... i feel a little discomfort on my lowerback, even now, i'm not sure if it just went sore or i injured it. didn't do anything to stress it too much though. is that okay, just fine? pls respond. thanks.
Wenzan3pm 2 months ago
@Wenzan3pm
It's probably not a major injury, maybe just a minor muscle strain. You'll probably be good to do them again in a week or two. But I'd suggest lightening up the weight and focus on using perfect form. You can make better gains over the long term by being conservative with your starting weights and making small steady jumps over time.
leemhayward 1 month ago
@leemhayward i think i sprained it, idk, i went light that time... i think my lower back is just a little too weak and needs working on. thanks! i'm good now. btw, i use your complete chest workout routine and i i'm very glad with the results. just one question, aside from arnold, who's your other fave bodybuilder - popular or not, mr. olympia winner or not? if there's any. just curious, man. again, thanks!
Wenzan3pm 1 month ago in playlist Basic Bodybuilding Split Routine
@Wenzan3pm
When I was younger I was a huge fan of Dorian Yates. I also like
Branch Warren a lot as well.
leemhayward 1 month ago
really good form.
rafaelluccas95 2 months ago
pullovers :P~ no biceps being used
NaturalMuscularity 2 months ago in playlist Basic Bodybuilding Split Routine
@leemhayward
hey lee can i do the bodyweight row with with the undergrip as well??
LTivination 2 months ago
@LTivination
Yes, you can use an underhand grip, wide grip, narrow grip, etc. just like you can with a barbell row.
leemhayward 1 month ago
@leemhayward my body recovers pretty fast from workouts, i would say within 3 days all the soreness has gone away...would you do this 3 day workout twice a week or just once a week? or maybe just 1.5 times a week? one more question I like to incorporate cardio in with this, for instance the chest, shoulders, tricep day, instead of doing bench, shoulder press and extentions, i'll do alot of push ups, high rep plate work for shoulders and dips for tri's... is it good to do this every other week?
tabkitchen1983 1 month ago
@tabkitchen1983
The main thing with your workouts is to monitor your progress. You need to focus on doing what's required to get results. Not on doing as much as possible. So if you can make progress with 3 workouts a week, do it. After a few weeks if you feel like you can up the frequency the try it and monitor your results.
leemhayward 1 month ago
@leemhayward wow quick response, thank you for time and efforts
tabkitchen1983 1 month ago
when doing lat pulldowns what is the benefits of moving your back to a 45 degree angle?? i try to keep my back at a 90 degree angle with the floor am i wrong??
1danrog1 2 months ago in playlist Basic Bodybuilding Split Routine
@1danrog1
I've got an instructional video all about the pull up called:
"Lat Pulldown Back Workout Routine" just search for it on my video channel.
leemhayward 1 month ago
What about if I remove barbell curl and add hammer curl and concentration curl for my biceps? And can I do chin-up instead of bodyweight row for finishing workout?
timbrandon94 2 months ago
@timbrandon94
Well if you removed the bicep exercises then it wouldn't be a back & BICEPS workout anymore :-)
And yes you can do chin ups instead of bodyweight rows if you like.
leemhayward 2 months ago 2
Thanks for going in depth.
daleh767 2 months ago
@hiloboyz8085
Rather then counting calories, I recommend you count protein, carbs, and fat intake. Focus on the nutrients, that's more important then the calorie number. After all you could eat 2000 calories of cake and cookies or 2000 calories of chicken and vegetables and get 2 totally different results, even though the calorie intake is the same.
leemhayward 2 months ago
what is that music at the intro ?
HerbSmoulder 2 months ago
@HerbSmoulder
It's a royalty free music clip that I bought to use in my videos.
leemhayward 2 months ago
Oh hai! Have you tried intellectus 424 diet (do a google search)? Ive heard some great things about it and my father lost a lot of weight with it.
1216Mak 2 months ago
Is this enough volume for the back??? I'm concerned that it not enough. I usually do pull ups. Then lat pull downs. The. T bar rows the. One arm rows then biceps.
ediot6969 2 months ago
@ediot6969
A bigger muscle is a stronger muscle. So focus more on your strength gains. It's usually easier to make strength gains when you focus on a simple workout, rather then trying to do too many exercises in one session. The KISS rule applies a lot when it comes to bodybuilding :-)
leemhayward 2 months ago
Hey, great videos; I really appreciate all of them. I just have a question - I notice that you do about 6-9 sets in total for the larger muscle groups like the chest and back but only 3 sets for smaller muscle groups like biceps and triceps. Is it because the smaller and larger muscles are complementary and both work at once, so the smaller muscles don't need as many sets?
DeathizYellow 2 months ago
@DeathizYellow
You got it :-)
leemhayward 2 months ago
dear sir,
im a bigginer for bodybuilding.only three months still.i need a proper chart of workouts to all d body.pleas respond to this kindly.
thank you
zeonhazee 2 months ago
@zeonhazee
You can literally follow the 3 day workout split that I've posted here on my YouTube Channel:
Workout 1: Chest, Shoulders, & Triceps
Workout 2: Back & Biceps
Workout 3: Legs & Abs
leemhayward 2 months ago
Hi, leemhayward.Please help!
I have a problem with doing bent over barbell row - it just KILLS my lower back! I'm not even putting on much weight, it's just the position just kills my back lower back. I just did it today, and I had to do the rest of the exercises while sitting because of the pain and burning.
What can I do about this? I do kind of notice the same pain and burning when doing exercises like back raise. I think it's fair to say that my back is the weaker part of my body...
AboveElevated 2 months ago
@AboveElevated
Use a chest supported row machine for now, but make sure to do back raises (i.e. hyper extensions) on a regular basis. I'd recommend doing a couple sets with every workout, regardless if it's "Back Day" or not. The brief but frequent exercise to your lower back will help you strengthen it faster.
leemhayward 2 months ago
being a bigger guy do you do pullups too? and if so do you have a specific technique
johnnykaos313 2 months ago
@johnnykaos313
I often include pull ups in my back workouts, if you search my Back Workout Playlists you'll see several of my workouts include pull ups. I also have a program on my website called "The Progressive Pull Up Program" you can check it out at: LeeHayward . com / dvd
leemhayward 2 months ago
what is body split work out plan?
gullbuttqasim 2 months ago
@gullbuttqasim
It means splitting your body parts over the course of several workouts, in this case we are doing:
Workout 1: Chest, Shoulders, & Triceps
Workout 2: Back & Biceps
Workout 3: Legs & Abs
leemhayward 2 months ago
Hey Leemhayward,
When im working out my back i always get this twitching 'thing' in my neck. Its mainly happens when im doing rows?
Do you know what this is?
brenlwood 2 months ago
@brenlwood
When you work your back your neck may also be contracting and this could be the feeling you are getting. Keep an eye on it and make sure that it doesn't cause any pain or problems.
leemhayward 2 months ago
@leemhayward Ahh sweet.
Its kind of like a cramp each rep I get, but as soon as I extend on the row it goes away, then I flex on the row and it suddenly comes? It only really happens on the right side of my neck, im left handed too if that helps?
Would this be because im trying to lift too heavy or i dont stretch my neck
brenlwood 2 months ago
@brenlwood
Yeah, that could be the reason...
leemhayward 2 months ago
your service is very great i am from srilanka.i am doing workouts just like u show your video.and my goal is get eight pack abs.what is opinion?
Sharonsujee007 3 months ago
@Sharonsujee007
Whether someone gets 6 pack abs or 8 pack abs comes down to their genetics. I only have 6 pack abs and regardless of how lean I get I'll only have 6 abs due to my genetic muscle structure.
leemhayward 3 months ago
Hey coach hayward I have a question, what's a good exercise to replace deadlift? I have a weak lower back and a mild case of lordosis. Thanks!
graven101 3 months ago
The form you're using in lat pulldowns and dumbell rows are absolutely horrible! This is why beginners aren't seeing gains they want to. Beginners and people that don't know shit about shit, should check out Dorian Yates videos on youtube, they should proper form without swinging and are taught to keep their body still. It's also not recommended to do back and biceps together because your back workout exhausts the biceps, so unless you want to move around during curls like this video, don't.
binyamj 4 months ago
@binyamj
He's not swinging all that much; his form is still slow and steady. It's only bad if you are literally slinging your weight around to finish a rep
AGeekWithAShotgun 4 months ago
@AGeekWithAShotgun Seeing as he is leaning way back on lat pulldowns defeats the whole purpose of the exercise, and he's just working his upper back. If you stay upright and pull down it works the lats. Also his dumbell rows are jerky, they should be slow and steady which means he's not squeezing his lats, and the weight should be closer to his waist at the top of the row. When you row the weight further up like he is, you're using traps and rhomboids instead of lats. Etc, etc, etc...
binyamj 3 months ago
@binyamj
he isnt swinging doing the lat pulldowns, he is arching his back on purpose to work the lats better. if you did check out the dorian yates videos then you will see he teaches the same thing.
ballbagbaggins 3 months ago
best back \bicep routine i've seen on here so far. It's simple, sticks to basic compound movements, and includes deadlifts. It's like i always say, if you dont do deadlifts, you dont deserve to be alive.
keshav0312 4 months ago
@keshav0312 i dont do deadlifts :(
BATTLEFEELD3 3 months ago
What is the alternative exercise for Bodyweight rows?
ckazz 4 months ago
Comment removed
Jaiuoi 4 months ago
i did pullups instead of lat pulldowns though, maybe a bit too taxing....
29miklosfeher29 4 months ago
did this today, killerrrrrrrr!
29miklosfeher29 4 months ago
LEE!!! I wish my gym was that empty!!!!
Gooknukem 4 months ago in playlist Workouts
I have been trying to find a real good workout plan that would hit every body part in three days that really works. I work a lot during the week but I still find the time to get it in at the gym four to five times a week. I joined to Lee Hayward channel a year ago and have learned a lot, but this Workout series will help me out greatly. Thanks Lee.
magma369 4 months ago
@magma369
Cool, glad you enjoy the videos.
leemhayward 4 months ago
@leemhayward Hey Lee, I have a serious Question: I always make Deadlifts at the end of a Back AND a Leg Training. The Idea is to get the Restpower out of Back or Legs. Now I see here you have the same Idea but use another exercise rowing with body weight for this purpose. What makes this exercise better than deadlifts for it?
Jaiuoi 4 months ago
@leemhayward why straps ?
sdfefde 4 months ago
i tried all ofof your video workouts and it helps me alot. tnx lee
cutefox009 5 months ago
good tips lee
Getmusclequick 5 months ago
Hey Lee I am a huge fan of your videos,I was wondering when you train back and biceps, how many sets is ideal for the biceps so you can fully work em without overtraining? I've been training for over a year but this and been doing 7 sets at the end of my back workout. what do you think?
Many thanks
SatansLollipop 5 months ago
does lee take steroids or is he just absolutely massive?
bearhardman 5 months ago
@bearhardman
If you want to see "absolutely massive" go watch the replay of the Mr. Olympia competition :-)
But to answer your question my gains came from hard work, I've been working out since I was 12 years old.
leemhayward 5 months ago 10
@leemhayward Thats incredible, i don't think i've seen many other natural bodubuilders bigger than you, maybe i've just not been looking hard enough! i notice you have videos on cardio too, is it true that cardio decreases muscle mass or muscle gain after a workout? e.g. yesterday i did my pull up routine, would i be compromising my muscle gains if i did a punchbag workout or went for a run today? Thanks for your replies!
bearhardman 5 months ago
Do you have an alternative for bodyweight rows?
k00lkane 5 months ago
@k00lkane
Pull ups are a harder variation that you can do.
leemhayward 5 months ago
I do deadlifts now and then, but sometimes I get a problem with my inner thigh getting overstressed. I wonder if I bend my knees to much and go to low with my back-part, could this be it? I see you barely bend your knees, I usually go around 90 degrees angel with my knees doing this exercise. I've also heard that one wrist should face inwards while the other one the opposite way for best performance. Any opinion?
kiNgToMoDo 5 months ago
@kiNgToMoDo
You can try doing power rack lockout deadlifts. Just set the safety pins in the power rack below your knee and do top 1/2 partial reps. This will place more of the work load on your back and take some of it off the legs. As for the grip try to keep a regular grip for your warm up and moderate weight sets (this build grip and forearm strength), but once your regular grip fails you can switch to an alternate grip.
leemhayward 4 months ago
Hey Lee, what's your take of doing high sets, low reps, high weight for compound exercises like deadlifts and rows?
probassangler31 6 months ago
@probassangler31
High rep compound exercises are brutal, I do them sometimes in my training. A classic example of this is the 20 rep squat routine. Very hard, yet very effective!
leemhayward 4 months ago
Hey Lee, I had a question about back workouts in general. I do my own routine, but do you recommend doing deadlifts in every back workout? Or do you suggest switching off with other exercises and include hyperextensions and such? I train back 2x a week so I was wondering if it were more beneficial to change up each of the workouts. Thank you! and thanks for this video :)
umadaesthetics 6 months ago
@umadaesthetics
I personally do NOT do deadlifts with every back workout. They are a very demanding exercise so I'll probably only do them once every 2nd back workout. If I'm not doing deadlifts I'll do more isolation work such as hypers, rows, and machine work for my back.
leemhayward 6 months ago
Lee,
i Really want a good back workout that includes the DEADLIFT. becuz i know onec i do it, ill confuse my body cuz i never do it. so my question is, can i keep my legs locked while doing that? cuz i feel like its safer...can i do deadlift when my legs are sored????
JacksonMichaelBAD 6 months ago
@JacksonMichaelBAD
Doing deadlifts with your legs straight is called a stiff leg deadlift. It places more of the workload on your hamstrings. Bending your knees (as shown here) will allow you to lift heavier weights and train your back harder.
leemhayward 6 months ago
@leemhayward
thank u mr lee, so it would be bad if i do either both deadlift types when my legs are sore hu?
JacksonMichaelBAD 6 months ago
@JacksonMichaelBAD
I wouldn't do both in the same workout. I generally do conventional deadlifts during my back workouts and stiff leg deadlifts during my leg workouts.
leemhayward 6 months ago
Can doing Lateral pulls replace pull-ups? I hope doing lat-pull would help me do more pull-ups.
basketboy8991 6 months ago
@basketboy8991
Yes, you can do lateral pulls to build up to doing regular pull ups.
leemhayward 6 months ago
how do i avoid that thickk kinda look that you have from a side angle no offense, or is it just an offseason thing?
AustinDuggal 6 months ago
LOL WOW! POSTED ONE DAY BEFORE MY BIRTHDAY! GREAT BIRTHDAY PRESENT LOL!
ThatAmazingCoversGuy 6 months ago
Nice video will be trying it...
gatopaulista05 6 months ago
what are some back exercises with dumbells, as thats all ive got ?
harrybrignall 6 months ago
hey dudes. lat pull downs or chin ups?
35805 6 months ago
hey Lee..I'm wondering in which workout should I include trap training?
contset 6 months ago
@contset within the ''back and bicep'' or the ''chest, shoulder and tricep" workout?
contset 6 months ago
I've completely collapsed - or plateaued - on my back. I do the Pull Ups, the Pull Downs, the Shrugs, the Rows (machine & cables), and Dumbbell rows and really fail to get them going. Is there anything you can suggest to get me going?
I noticed I've been feeling my shoulders a lot more in Dumbbell rows - I never used, and I'm not using excessive weight - so I'm not going to use a bench and see how that works out. Thanks :-)
Bazzer239 6 months ago
Comment removed
Bazzer239 6 months ago
keeping your head up during deadlifts strains the neck man
ShirayuriSky 6 months ago
Is this an real workout? You seem to be using very light weights for a big guy.
SteDeRaver 6 months ago
I did Back exercises and then followed some Biceps curls. But I could not do the biceps properly because I felt like all my energy lost in doing Back exercises and I had little energy for biceps workout.
How do I ensure to have energy throughout my workout?
apourv1991 6 months ago
when i'm doing Lat pulldowns i dont move at the waist am i doing it wrong??
1danrog1 6 months ago
im sorry lee, but this is one of the worst back and bicep routines ive ever seen..
BENZLUVER 6 months ago
@BENZLUVER Do tell.it is easy to criticize but to say why gives a bit of credence to your argument.I`m not having a go at you,I`m genuinely asking for your input as I like to get a balanced perspective on all things.
spiderman241069 6 months ago
@BENZLUVER I dont really see the bad thing about this workout.. its a basic workout which he has descriped in the video description. If it was his intention to do a crazy back workout, hed probably descripe it and tell it in the video.
2650tossen 6 months ago
is the order of the video series the order that you do the work outs or is it ok to swap them around like monday = legs & abs, wednesdays =back and biceps and fridays = chest, shoulders and triceps as my gym is small and have to take advantage of quiet periods to get the use of all equipment?
wardinho5 6 months ago
Lionel Messi Kid
/watch?v=kLHPB3fuGn4
sanchez3232 6 months ago
i work out back on tuesdays [today] and legs tomorrow....is it ok to do deadlifts on leg day?
JacksonMichaelBAD 6 months ago
Did you curl in the squat rack at 3:55 ? Isn't that a gym sin ?
YoungSteve17 6 months ago
Thanks again Lee, another great session, tried it this morning, feel great, looking forward to part 3
blurrk9 6 months ago
Hey Lee, do you ever do weighted rack chins ups/pull ups to work your back?
SteroidsMakeMeStrong 6 months ago
i like this vid...lee ur chest is to die for
zlaith 6 months ago
Hey Lee, would it be okay to substitute seated row for deadlifts???
Conero08 6 months ago
I never seen the body weight rows before..looks like an awesome exercise.
DetectivScrout 6 months ago
Good excersises and form Lee. Greetings from Sweden!
danielpeev 6 months ago
Couple of questions, Lee,
1) I do lat pull down the same way as shown, My Lats get trained, but my arms work more than Lats. Is it OK?
2) I weigh 63 kg, 5feet 8.5 in tall, and I can do 35 kg on Lat Pulls. Do I need to increase the weight on the Lat machine to 55-60 to get started with doing regular Pull ups/ Chin ups, so that I can lift my own weight? I currently can not do a single Pull up.
apourv1991 6 months ago
No hammer curls?
k00lkane 6 months ago
Great stuff Lee ........thanks
eightball20058 6 months ago
LEE FTW
freddy692000 6 months ago
Hey Lee,
Recently I have been suffering from back pain just above the Kidneys. The pain started very slowly and I cant even bent properly. The pain was huge when I do Squats. The pain started when (I think) I was doing Squats. I have been doing it since a long time. Its never happend to me before. I increase just 5Kg last week than the previous two weeks. Is it because of that? I do 55kg only.
I am thinking if I rest for one week from gym then will I be fine?
ellankih 6 months ago
How do you feel about the 5-7 rep range is that range really the best for building the most muscle??
prrquaa 6 months ago
Awesome info Lee thanks for posting.
ThePositiveAussie 6 months ago
if we want to implement these workouts, instead of doing workout 1, workout 2 and workout 3 consecutively, would it be better to have a days rest in between?
Rnassif123 6 months ago
When do you workout forearms?
Amiel912 6 months ago
do i need to do the workout ABC like this: Sunday - A, Monday - B,Tuesday - C, Wednesday - None,Thursday - A, Friday - B, Saturday - C....? (i mean 3 days ABC then one day of resting, then another 3 days of ABC?).. ABC as in workout 1 2 & 3
dginzbourg 6 months ago
hey lee tried your chest/shoulder/tricep workout and it felt great! anyway just a question, must i clump all the same muscle group exercises together eg, incline chest press, bench press, chest fly together or can i alternate between muscle groups eg shoulder press, incline chest press, shoulder fly, bench press etc? hope to get a reply from you :) thanks!
coveredlines 6 months ago
@seppa15 why didnt he mention it then if he always talks how good they are? smh
Pen1980IM 6 months ago
hey, what's that exercise that looks like the deadlift but if one uses his hands facing each other.
lordes1999 6 months ago
what happened to wide grip pull ups?
32success1 6 months ago
I'd say this is best for beginners. I use to have a three day routine: Pushing, Pulling, and Legs. I plateaued really quick and even when changing my exercises I basically stopped growing after 9 months. My strength didn't really go up that much either.
mikeslemonade 6 months ago
is this a mass builder?
IDeFiNeZ 6 months ago
@IDeFiNeZ definately.
06livefast 6 months ago
this may be a dumb question but do you inhale when you are about to lift, or the other way around?
krzyxbne 6 months ago
@krzyxbne You exhale when you lift on any exercise, im not an expert but it's supposed to prevent hernias and other injuries, mostly internal
Dirtybird284 6 months ago
@krzyxbne
There are different ways to breath depending on the particular exercise being done and how heavy you are training. But generally you breath out as you lift, breath in as you lower.
leemhayward 6 months ago
@krzyxbne you exhale when you push or pull but as your doing the exercise if you dont you wont be able to push your self for that extra 3 reps and youll pass out
mcturk17 6 months ago
@krzyxbne actually its a basic dude and learning it is essential. its not a dumb question after all :)
hanzhenrocks 6 months ago 4
no back workout is complete without pull ups. lat pull downs are only good if you cant do pullups. smh.
seppa15 6 months ago
Would you still incorporate the pull ups/chin ups between sets or would that be over-training with this routine???
Pen1980IM 6 months ago
Just tried this today! It's probably one of the best routines for your back. Although I added in hammer curls with the biceps just for a better pump! Can't wait for the leg routine.
EmericaXaciremE 6 months ago
Keep up the good work Lee, love your videos brother!
mrsammymac11 6 months ago
loved the back workout.. i use to go two back and a bicep....from now on complete back workout and then worry about biceps later...
shashank6888 6 months ago
hey lee, what about shrugs, should I do it in this workout or the last one?
joralva100 6 months ago
@joralva100
They are an optional exercise. When you do deadlifts they work the traps hard. But if you really want to do extra work for the traps then you can add in some shrugs after your deadlifts.
leemhayward 6 months ago
@joralva100 do shrugs when you do your shoulder workout, because shrugs target the shoulders more than the back
WOLMAN00 6 months ago
Why did you use regular grip for deadlifts? Shouldn't it be left hand over, right hand under?
Izemann92 6 months ago
@Izemann92
You only need to use an alternate grip when the weight is too heavy for you to hold with a regular grip. When I get up over 3 plates per side I usually use an alternate grip.
leemhayward 6 months ago
@Izemann92 That's optional, just for extra grip.
WilliamxLe 6 months ago
Great pulling rutine, it looks very useful.Smart training again- I enjoyed the pushing rutine too I did it and my shoulders, chest and triceps speak for themselves, very nice pumping.
I have a question: What do you think about creatine? Do you recomend it? and if you do, how does it should be used?
Thanx again for sharing your knowledge.
Regards.
benebenicio 6 months ago
@benebenicio
Just go to my website LeeHayward*com and search for "Creatine 101" I've posted a full article about creatine, how to use it, etc.
leemhayward 6 months ago
Good tip on the 1 arm dumbell row about not knealing on a bench, i always use to do that.
vONESHOTKILLERv 6 months ago
excellent vid
jodhan23 6 months ago
hey lee ,if i use an alternate grip when i do deadlift , do u think it will create imbalance
in my back?
43Steelerss 6 months ago
@43Steelerss
When using an alternate grip just make sure to switch it up with each set. This will create equal development. Now most likely you'll have one that feels more comfortable than the other, but try and use both grips anyway.
leemhayward 6 months ago
another good video! What do you think of l-glutimine tabs?
lhand75 6 months ago
@lhand75
Glutamine is a good supplement, but buy the powder instead of the tablets. Powder mixed up in a drink is much cheaper and makes it easier to consume higher amounts of glutamine, rather than popping a handful of pills.
leemhayward 6 months ago
When doing Lat pulldowns and dumbell rows, isn't it 'cheating' to move your back (but still keeping it arched and tight)? Usually when I see people doing these exercises they tend to swing or lean back during the concentric movement of the exercise, taking advantage of momentum to finish the rep, instead of just holding still.
mclovin779 6 months ago
@mclovin779
It's a fine line between training on the edge where you get maximum muscle stimulation and "cheating" where you actually get less muscle stimulation. But when you do the exercise you should be able to feel and know if you are doing it in a way that creates more tension in the lats or takes tension away. Bottom line if you are feeling your lats working hard, stretching and contracting with each rep... Then you are probably doing it right.
leemhayward 6 months ago
Comment removed
Amiel912 6 months ago
another great video going to be using this in the gym
cymru24davo 6 months ago
Lee show us what your workout routine is!
izmael44 6 months ago
@izmael44
LOL that's what I'm trying to do with these videos :-)
leemhayward 6 months ago