My Training Style
By Lee Hayward
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I have been receiving a lot of e-mail with questions on my views about
bodybuilding, how I train, eat, etc. Through this article I
should be able to answer most of these questions.
First off, I am a natural bodybuilder, I have no intentions on using
steroids. If you do
that, it's your business and I am not here to condone steroids or
To me they are just not worth the health risks or the money. I have been
bodybuilding since I was 14 years old. I started out at a chubby 140
lbs. Now, at the time of this writing, I am 5' 6", 200
lbs. and 6% body fat. I have competed in
several local bodybuilding contests. I entered my first contest at age
17 and I
was hooked. I love being up on stage showing off all of my hard work. It
natural high for me. My present goal is to compete in and win some of
local bodybuilding contests. I have already won my weight class, now I
win the overall.
In my opinion there is no right or wrong way to train or eat for
I feel this way because you will see many people who are in fantastic
they all have their own unique way of training and eating. One person
huge and ripped by eating a high protein, high carbohydrate, and low fat
Another person may get huge and ripped by eating a high protein, high
low carbohydrate diet.
When you look at the training routines of Arnold, he did 20+ sets for
body part, six days a week, twice a day. There is no question that
Arnold was a
fantastic bodybuilder. Then you have Dorian Yates who trains every other
and does only a few sets per workout. There is no question that Dorian
Question: Who is right?
Answer: They both are.
I like to follow the KISS rule (keep it simple STUPID!). My philosophy
is if it
isn't broke don't fix it. With my training I get the best results by
to basic heavy lifting. I do have a couple of special shock routines
will use once every few months to add variety to my workouts (ie. the "Blast
Your Bench" program.)
But I mostly focus my workouts
around the 3 basic exercises; the bench press, squat, and dead lift. I
do one of the basic exercises and a few other assistant exercises that
that bodypart. I will choose different assistant exercises each workout.
However, I usually always do the core exercises (bench, squat, and dead
because I find that they are the best exercises for building overall
A sample chest workout would be:
- 5 sets of bench presses
- 3 sets of dips
- 3 sets of incline dumb bell flyes
A sample leg workout would be:
- 5 sets of squats
- 3 sets of leg curls
- 3 sets of leg extensions
- 3 sets of standing calve raises
A sample back workout would be:
- 5 sets of dead lifts
- 3 sets of chins
- 3 sets of hammer strength seated rows
That is it, nothing fancy but it gets the job done. Each workout I try
one more rep then I did for my last workout or I will add a few pounds
for the same number of reps. I used to do things such as forced reps,
negatives, etc. but I find that they caused me to over train. Now I just
straight sets. I have tried various other workout routines, but I get
results from workouts like I described above.
As for nutrition I don't worry about counting every once of food that
my mouth. During the off season I focus on 2 things with regards to
- Eat at least 1 gram of protein per pound of bodyweight.
- Eat a meal every few hours.
I don't worry too much about fat or calorie intake during the off
that doesn't mean I eat all junk either. But if I feel like eating some
cookies, or some other tasty treat I will eat it with out any guilt.
I am human!
However, when I am getting ready for a contest all the tasty treats
stop. I get
into my "tuna fish and brown rice is delicious" mode. I will eat a diet
high in protein, moderate carbohydrate, and low in fat. I will try and
eat 1 -
1.5 grams of protein per pound of bodyweight and 1 gram of carbohydrate
pound of bodyweight. I also do at least a half-hour of aerobic exercise
morning before breakfast to help accelerate the fat loss.
That about covers the basics of my training and nutrition. I am
currently working on writing a program that covers my entire
years training in great detail. From gaining muscle mass in the off season to trimming
down and getting ripped for a contest. This program
will cover everything including; weight training, aerobics, nutrition,
supplementation, posing, and tips and tricks that I use to
prevent muscle break down, and increase my metabolism enabling me to
burn fat and get ripped faster. When I have this
program finished it will be available on this web site. I'll keep you
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