Hey lee , I've been lifting for almost a year now and i can max 205 on bench, bit I want my max to be 225 , what do u think my sets and reps should be? What weight? Like 4x5 @185lbs or higher reps and lower weight? Thanks
guys the calve raises excercise is very good if its maked right, do the gironda program the 10x10 (10 series by 10 reps) with 15 seconds of rest ts very effective (ask scwarzenegger) ps. sorry for my english, it wasnt my 1st language
Hey LEE! I have already subscribed to your videos a long time back; and you are the best coach for muscle training; but I WANT A VIDEO ON HOW TO BUILD FOREARM MUSCLES WITH GRIPPERS AND DUMBBELLS................. please it will do good help for me and others.. :D
Good mornings are a good alternative for both of these moves. I've actually got a good morning video that I'll be sharing within the next few days.... Stay tuned for that!
Hey, I've been trying to include more bar bell square into my lower body workout but I can't seem to get all the way parallel without my heels raising off the ground because I have long legs. Some guys have told me to try squatting with 5lb plates under my heels. I've found that this works, but I've been advised against this because it puts more pressure on your knees. Do you have any advice on how to get some more flexibility in my hips and ankles so I can do squats with better form?
That's fine, if you need to elevate your heels do it. Some guys also wear work boots (or special squat shoes) with elevated heels when squatting to accomplish the same thing.
Lee how many days a week should I workout? Some people have been telling me that working out more than every 48 hours decreases testosterone and wastes workouts. Thanks man I really appreciate it :)
been working out for about 8 months iam an ectomorph so i should'nt do too much. but yesterday for my leg workout, i did dead lift, squats, leg press, leg curls and calfs. is this good enough to should i do more? 5 exercises, 3 sets each is about where iam @
@pkidro after those 3 big badass compound moves i wouldnt worry too much bout needing to do more. just as a suggestion, maybe switch up the conventional deadlift with the stiff legged deadlift. conventional deadlift is better for the back. and leg extensions arent a bad idea either. aside from that, keep up the good work
I'v been working out for 7 month now, because of an injury i can't run,so i have become addicted to going to the gym, isn't there a way of doing a 6 day body building routine?
The most I'd recommend you workout is 2 days on, then take 1 day off. Taking days to rest and recover is important to making consistent progress over the long term. The workout just stimulates muscle growth, but your body doesn't actually grow while you are in the gym, it grows while you are resting.
I like Canadians, they focus on their lower body and workout their Legs, unlike the fellow Americans who only tend to workout show off muscles like arms and chest...
You should be able to do a full squat with or without weight. It's just a flexablity and technique issue. But as long as you can do deep squats with a bar that's good.
I personally prefer to do full squats for maximum leg development. For the most part guys who regularly do full squats in their workouts have the best leg development.
I personally prefer to do full squats for maximum leg development. For the most part guys who regularly do full squats in their workouts have the best leg development.
That would be pretty awkward to organize and set up. It's bad enough bringing in a camera to the gym, let along setting up a computer, etc. to capture live video.
You may just have really tight hamstrings. What I'd suggest you do is go really light with the leg curls and build up gradually. Take about 50% of what you would normally lift and strive to increase by 5 pounds per week. You should also make sure to stretch out your legs after each workout. I've got a good stretching blog post on my website called: "Simple Stretching Routine For Bodybuilders"
@leemhayward Hey Lee love the videos. Had a question bit off topic. I want to start circuit trainint. My routine is Barbell or dumbell bench press, Pull downs, Over head shoulder press, push ups, bent over row, bicep curls tricep extensions(skull crushes or cable machine). I divide into upper one day and lower the next. Is hthis an ok routine for upper? Should I go to failure on each exercise and what rep range should I be shooting for? I rest 1-1.5 min then repeat the routine. Thanks a lot!
Hey Lee, whenever I do squats I use too much hip drive. I learned hip drive about 2 years ago and because of it I have a lack of development in my thighs. Do you have any cues to go back to more of a bodybuilding style squat?
I like to have beginners start with squats but with the bar because I think the main thing to proper squatting is getting that foot placement comfy. And where the bar is going to feel good. But this workout actually would be good for anybody. It's not the exercises it's personal intensity.
I've been watching Lee's videos for years now, but one thing that has raised my attention and concern is the squatting segment of the video; while squatting is without a doubt one of the best exercises one can do, the form shown in the video - even if it's bodyweight alone - is completely incorrect. It's very important to start off with good for now. I'd recommend this short video series to learn to squat PROPERLY: search "So You Think You Can Squat" on YouTube.
I agree that this isn't powerlifting squat form. But that's not who I'm gearing these beginner videos to. The term "beginner" can mean a lot of different things depending on who you are talking to. Some people consider a beginner a person who hasn't started competing yet (as in the guy in the EFTS video). To someone else a "beginner" is someone who hasn't even stepped foot in a gym before. This video here is geared towards a more "basic level beginner".
The seated calf-raise machine utilizes more of the soleus muscle which is located underneath (behind) the gastrocnemius (calf muscle), while the standing calf-raise will utilize more of the gastrocnemius muscle.
Just start off light and progress gradually. You'd be amazed at what you can achieve if you start off small and progress slowly, but consistently week by week. To give you an example I tore my biceps last year and I had to start back curling a 2 pound dumbbell. But I did it and progressed gradually from there.
Hey Lee, I got a question. Today I was training chest for about 1 hour, with very heavy weights. After this I decided to do 15 minutes with cardio. I myself found this very comfertable and would like to do atleast 15 minutes of any sort of cardio workout after i've done my chest/biceps/triceps programs etc. Is this a way to go or do you recommand something else?
@killedbybull Yea thats alri....you dont need to spend as long on each muscle group ...id say half an hour max for chest and the cardio at the end is a good way to loosen up and get your conditioning up at the same time.
Yes you can do cardio after your workouts. I'll often do upwards of 30 minutes of cardio after training. It can serve as both a fat burner and a cool down to help get rid of lactic acid and speed up recovery.
@leemhayward It is nice to see that a well-known fitness guru and natural bodybuilder is supportive of cardio. I think it is dangerous, as according to the American Heart Association, to not do regular cardio. Thank you for being living proof of a muscular physique and cardio training!
Also, thank you for all of your videos. They have helped me a lot over the course of much of my training
Lee the only difference between my leg workout and your workout is that i do squats at the beginning. And i have seen some great results in the past 3-4 months from doing this.
Althought i must admit that i dont go for full range motion squats, and that's why i need to forget my ego and lower the weight and learn how to fully squat.
Yeah, it's a good idea to learn how to squat deep. One thing I sometimes do is add in a quick set of 10 bodyweight squats in between each set of my leg workout. You can easily squeeze in 100+ bodyweight squats over the course of your leg training by doing this. I often do this when training for conditioning and fat loss.
Hey Lee , kind off topic but I want to know what is your take on running bleachers? Is it a better way to work on ur legs? I like this workout you planned for beginners but I just want to hear from a point of view PRO =)..
Running stairs or bleachers is a killer leg and cardio conditioning workout. If you wanted you could do incorporate that into your workouts. Say do a weight training workout once a week and then 3-4 days later run the bleachers.
@chrisarksey Never lock out your joints, it tends to do damange to them. it puts strain on them that doesn't need to be there. always use the 'bent arm' method for DB exersises. & go until just before locked out for squats, legs press etc. :)
@mitchman746 depends what you're going for. if you want to build the most muscle mass, then yeah don't lockout because it will take the tension off the muscle. but if you want to make muscle with purpose, then you have to lock out to help build more strength and power. and if you're worried about joint pain on lower body lifts, take out leg press and squats and replace those with dumbbell bulgarian split squats and suit case dead lifts. lighter weight = less joint pressure, but they work better
HEY IT MUSCLE BUILDING COACH...drum roll...LEE HAYWARD! Questions: 1) On your leg press you lock out your knees...should you? 2) On Squats should we go past 90 degrees with weight? 3) Seated or standing calf rasies? Do they do the same thing? PS. Love the show but your new blue gradient backgrounds make it look like the video is from the 80s :S
I personally recommend learning how to do full range of motion squats and go all the way down past parallel, just like I covered in the video. As for locking out the reps I will often pump out several reps in a row without fully locking out. Then I'll lock out, take a couple breaths (like a mini rest pause) and then continue on. But that's a more advanced tip, not really something I'd recommend for beginners. I prefer standing calve raises myself.
Yes, that's right. Having clicks in the joints is very common. Every single day I get e-mails and comments from people asking about clicks in their joints. But just because something clicks doesn't mean you have to quit working out. You just work around it and keep going.
@leemhayward me too (i get rice-krispies knees - snap crackle pop!) but i notice that it's especially 'noisy' when i do body-weight, but with a bit of weight like even a bare bar there's no crackling. i assume it's a good thing??
Canada ftw
WayfarerYouth1 7 hours ago
Hey lee , I've been lifting for almost a year now and i can max 205 on bench, bit I want my max to be 225 , what do u think my sets and reps should be? What weight? Like 4x5 @185lbs or higher reps and lower weight? Thanks
coolkid92003 1 week ago
Are you going to be doing a Hardcore Bodybuilding routine for after your 'advanced' programme :).
Deady2012 1 week ago
@Deady2012
Sure, I'm always adding new videos.
leemhayward 1 week ago
you're greatest I could find in youtube
LOzidaneVE 2 weeks ago
guys the calve raises excercise is very good if its maked right, do the gironda program the 10x10 (10 series by 10 reps) with 15 seconds of rest ts very effective (ask scwarzenegger) ps. sorry for my english, it wasnt my 1st language
Georg3s 2 weeks ago
Thanks for the tips Mr. Hayward. Your videos have been a great help for me since i've started at my local gym.
New Zealand.
Standinthefarq 3 weeks ago
Hey LEE! I have already subscribed to your videos a long time back; and you are the best coach for muscle training; but I WANT A VIDEO ON HOW TO BUILD FOREARM MUSCLES WITH GRIPPERS AND DUMBBELLS................. please it will do good help for me and others.. :D
Kaushikstealth 3 weeks ago
@Kaushikstealth
You can check out my Arm Workout Playlists. There are some gripper and forearm exercises shown in the videos there.
leemhayward 3 weeks ago
Great video Lee. We dont have Lying leg curls machine, Hyper extension in our gym, Do you have any alternative for that Lee?
ellankih 3 weeks ago
@ellankih
Good mornings are a good alternative for both of these moves. I've actually got a good morning video that I'll be sharing within the next few days.... Stay tuned for that!
leemhayward 3 weeks ago
Hey, I've been trying to include more bar bell square into my lower body workout but I can't seem to get all the way parallel without my heels raising off the ground because I have long legs. Some guys have told me to try squatting with 5lb plates under my heels. I've found that this works, but I've been advised against this because it puts more pressure on your knees. Do you have any advice on how to get some more flexibility in my hips and ankles so I can do squats with better form?
GWprojects 3 weeks ago
@GWprojects
That's fine, if you need to elevate your heels do it. Some guys also wear work boots (or special squat shoes) with elevated heels when squatting to accomplish the same thing.
leemhayward 3 weeks ago
I like how you put time and effort into answering your fans.
hockeymaster12345 3 weeks ago
Thanks so much !
paulleysway 4 weeks ago
Lee how many days a week should I workout? Some people have been telling me that working out more than every 48 hours decreases testosterone and wastes workouts. Thanks man I really appreciate it :)
kickherb 4 weeks ago
@kickherb
I recommend starting off working out every second day.
leemhayward 4 weeks ago
been working out for about 8 months iam an ectomorph so i should'nt do too much. but yesterday for my leg workout, i did dead lift, squats, leg press, leg curls and calfs. is this good enough to should i do more? 5 exercises, 3 sets each is about where iam @
pkidro 1 month ago
@pkidro after those 3 big badass compound moves i wouldnt worry too much bout needing to do more. just as a suggestion, maybe switch up the conventional deadlift with the stiff legged deadlift. conventional deadlift is better for the back. and leg extensions arent a bad idea either. aside from that, keep up the good work
ACDC88 4 weeks ago
@ACDC88 THANK YOU, it's funny , stiff leg deadlift is what i do already, then move on to wipe feet squat and leg press.
pkidro 4 weeks ago
I hate leg day !
didondio 1 month ago
Great video lee!
jimmyjohnson26 1 month ago
I'v been working out for 7 month now, because of an injury i can't run,so i have become addicted to going to the gym, isn't there a way of doing a 6 day body building routine?
paccalinlouis 1 month ago
@paccalinlouis
The most I'd recommend you workout is 2 days on, then take 1 day off. Taking days to rest and recover is important to making consistent progress over the long term. The workout just stimulates muscle growth, but your body doesn't actually grow while you are in the gym, it grows while you are resting.
leemhayward 4 weeks ago
Hey lee ! ive been watching your videos for a long time and just letting you know that you are still constantly progressing and getting better!
keep it up!
benshun69 1 month ago
Anyone notice a fire truck go past at 3:23
Sub4Sub68 1 month ago
I like Canadians, they focus on their lower body and workout their Legs, unlike the fellow Americans who only tend to workout show off muscles like arms and chest...
bengalibadass 1 month ago
I can squat fully when I have the barbell loaded with weight however without that I can't go as deep. Is that a problem?
CluckcluckPow 1 month ago
@CluckcluckPow
You should be able to do a full squat with or without weight. It's just a flexablity and technique issue. But as long as you can do deep squats with a bar that's good.
leemhayward 4 weeks ago
Lee is good to go low doingbarbell squats or watever feel good cause I go heavy with leg press then light with squats
Getmusclequick 1 month ago
@Getmusclequick
I personally prefer to do full squats for maximum leg development. For the most part guys who regularly do full squats in their workouts have the best leg development.
leemhayward 4 weeks ago
@Getmusclequick
I personally prefer to do full squats for maximum leg development. For the most part guys who regularly do full squats in their workouts have the best leg development.
leemhayward 4 weeks ago
lee i have a great idea for u! Why dont u do a live full workout! From home or the gym so we can train with u! whatya think!?
jcrsix1 1 month ago
@jcrsix1
That would be pretty awkward to organize and set up. It's bad enough bringing in a camera to the gym, let along setting up a computer, etc. to capture live video.
leemhayward 4 weeks ago
I always pull a muscle during the lying leg curl why is that?
lhand75 1 month ago
@lhand75
You may just have really tight hamstrings. What I'd suggest you do is go really light with the leg curls and build up gradually. Take about 50% of what you would normally lift and strive to increase by 5 pounds per week. You should also make sure to stretch out your legs after each workout. I've got a good stretching blog post on my website called: "Simple Stretching Routine For Bodybuilders"
leemhayward 1 month ago
@leemhayward Hey Lee love the videos. Had a question bit off topic. I want to start circuit trainint. My routine is Barbell or dumbell bench press, Pull downs, Over head shoulder press, push ups, bent over row, bicep curls tricep extensions(skull crushes or cable machine). I divide into upper one day and lower the next. Is hthis an ok routine for upper? Should I go to failure on each exercise and what rep range should I be shooting for? I rest 1-1.5 min then repeat the routine. Thanks a lot!
six80ususus 1 month ago
Lee keep it real
yaspaaa 1 month ago
Legs is now my favorite day.
CanineVideos 1 month ago
I'm really liking the use of a tripod. Makes the videos much easier to watch.
TheAustralianMade 1 month ago
LEE is the fukin man
pengewin66 1 month ago
Ass to floor those squats baby!
TheNamesSamT 1 month ago
Hey Lee, whenever I do squats I use too much hip drive. I learned hip drive about 2 years ago and because of it I have a lack of development in my thighs. Do you have any cues to go back to more of a bodybuilding style squat?
MaaNonu123 1 month ago
@MaaNonu123
Do you have any videos of yourself squatting? It's hard to critic your form of offer suggestions without actually seeing you squat.
leemhayward 1 month ago
I like to have beginners start with squats but with the bar because I think the main thing to proper squatting is getting that foot placement comfy. And where the bar is going to feel good. But this workout actually would be good for anybody. It's not the exercises it's personal intensity.
ediot6969 1 month ago
I've been watching Lee's videos for years now, but one thing that has raised my attention and concern is the squatting segment of the video; while squatting is without a doubt one of the best exercises one can do, the form shown in the video - even if it's bodyweight alone - is completely incorrect. It's very important to start off with good for now. I'd recommend this short video series to learn to squat PROPERLY: search "So You Think You Can Squat" on YouTube.
CBellization 1 month ago
@CBellization
I agree that this isn't powerlifting squat form. But that's not who I'm gearing these beginner videos to. The term "beginner" can mean a lot of different things depending on who you are talking to. Some people consider a beginner a person who hasn't started competing yet (as in the guy in the EFTS video). To someone else a "beginner" is someone who hasn't even stepped foot in a gym before. This video here is geared towards a more "basic level beginner".
leemhayward 1 month ago
@chrisarksey
The seated calf-raise machine utilizes more of the soleus muscle which is located underneath (behind) the gastrocnemius (calf muscle), while the standing calf-raise will utilize more of the gastrocnemius muscle.
CBellization 1 month ago
Great video Lee
SpitShineThatBains 1 month ago
so i have runners knee. I don't run but I have it. this prohibits me from doing any extreme load bearing exorcises. any suggestions???
Ace1Of1All1Spades 1 month ago
@Ace1Of1All1Spades
Just start off light and progress gradually. You'd be amazed at what you can achieve if you start off small and progress slowly, but consistently week by week. To give you an example I tore my biceps last year and I had to start back curling a 2 pound dumbbell. But I did it and progressed gradually from there.
leemhayward 1 month ago
Hey Lee, I got a question. Today I was training chest for about 1 hour, with very heavy weights. After this I decided to do 15 minutes with cardio. I myself found this very comfertable and would like to do atleast 15 minutes of any sort of cardio workout after i've done my chest/biceps/triceps programs etc. Is this a way to go or do you recommand something else?
killedbybull 1 month ago
@killedbybull Yea thats alri....you dont need to spend as long on each muscle group ...id say half an hour max for chest and the cardio at the end is a good way to loosen up and get your conditioning up at the same time.
SteoMurraay10 1 month ago
@SteoMurraay10 Alright, thanks! :)
killedbybull 1 month ago
@killedbybull
Yes you can do cardio after your workouts. I'll often do upwards of 30 minutes of cardio after training. It can serve as both a fat burner and a cool down to help get rid of lactic acid and speed up recovery.
leemhayward 1 month ago 2
@leemhayward It is nice to see that a well-known fitness guru and natural bodybuilder is supportive of cardio. I think it is dangerous, as according to the American Heart Association, to not do regular cardio. Thank you for being living proof of a muscular physique and cardio training!
Also, thank you for all of your videos. They have helped me a lot over the course of much of my training
SBMike01 1 month ago
Lee the only difference between my leg workout and your workout is that i do squats at the beginning. And i have seen some great results in the past 3-4 months from doing this.
Althought i must admit that i dont go for full range motion squats, and that's why i need to forget my ego and lower the weight and learn how to fully squat.
djBC10000 1 month ago
@djBC10000
Yeah, it's a good idea to learn how to squat deep. One thing I sometimes do is add in a quick set of 10 bodyweight squats in between each set of my leg workout. You can easily squeeze in 100+ bodyweight squats over the course of your leg training by doing this. I often do this when training for conditioning and fat loss.
leemhayward 1 month ago
Hey Lee , kind off topic but I want to know what is your take on running bleachers? Is it a better way to work on ur legs? I like this workout you planned for beginners but I just want to hear from a point of view PRO =)..
Oscarleet12 1 month ago
@Oscarleet12
Running stairs or bleachers is a killer leg and cardio conditioning workout. If you wanted you could do incorporate that into your workouts. Say do a weight training workout once a week and then 3-4 days later run the bleachers.
leemhayward 1 month ago
Expert advice for free. Anyone wanting to exercise NEEDS to really follow a program like this, and it's free. Thanks for saring dude! :)
99minerkc 1 month ago
@chrisarksey Never lock out your joints, it tends to do damange to them. it puts strain on them that doesn't need to be there. always use the 'bent arm' method for DB exersises. & go until just before locked out for squats, legs press etc. :)
mitchman746 1 month ago
@mitchman746 depends what you're going for. if you want to build the most muscle mass, then yeah don't lockout because it will take the tension off the muscle. but if you want to make muscle with purpose, then you have to lock out to help build more strength and power. and if you're worried about joint pain on lower body lifts, take out leg press and squats and replace those with dumbbell bulgarian split squats and suit case dead lifts. lighter weight = less joint pressure, but they work better
iEquivalence 1 month ago
HEY IT MUSCLE BUILDING COACH...drum roll...LEE HAYWARD! Questions: 1) On your leg press you lock out your knees...should you? 2) On Squats should we go past 90 degrees with weight? 3) Seated or standing calf rasies? Do they do the same thing? PS. Love the show but your new blue gradient backgrounds make it look like the video is from the 80s :S
chrisarksey 1 month ago 2
@chrisarksey
I personally recommend learning how to do full range of motion squats and go all the way down past parallel, just like I covered in the video. As for locking out the reps I will often pump out several reps in a row without fully locking out. Then I'll lock out, take a couple breaths (like a mini rest pause) and then continue on. But that's a more advanced tip, not really something I'd recommend for beginners. I prefer standing calve raises myself.
leemhayward 1 month ago 3
@chrisarksey
P.S. what's wrong with the 80's? They were the good ol' days :-)
leemhayward 1 month ago 3
Ah, you also have that knee clicking sound whenever you squat?
MisterMeddle 1 month ago
@MisterMeddle
Yeah, I've got a few clicks in the joints... Must be getting old LOL
leemhayward 1 month ago 2
@leemhayward
Hey Lee. I got that too. I asked my doctor about that and he said as long as it doesn't hurt, the clicking sound is fine. That it's normal.
heat4yoass 1 month ago
@heat4yoass
Yes, that's right. Having clicks in the joints is very common. Every single day I get e-mails and comments from people asking about clicks in their joints. But just because something clicks doesn't mean you have to quit working out. You just work around it and keep going.
leemhayward 1 month ago
@leemhayward me too (i get rice-krispies knees - snap crackle pop!) but i notice that it's especially 'noisy' when i do body-weight, but with a bit of weight like even a bare bar there's no crackling. i assume it's a good thing??
bluepowder7 1 month ago
perfect video, doing legs tonight haha
pkidro 1 month ago