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hello lee,

just read the info u gave about exercises to do to tone ur bum, you say squats are the best to do, i do those two to three times a day, 3 reps of 12. i was just wonderin can you do squats without any weights or would i get better results when doing squats with weights?


You have to use weights in order to firm up and get more muscle tone. Your bodyweight is not enough resistance. At first you may get some results from doing squats and other exercises with just your bodyweight, but after a few workouts your muscles get used to the resistance and will no longer make progress. You need to increase the weights that you lift gradually over time in order to continue to progress with your workouts.


Hey Lee,

I am a big fan of your website. I have a question for you. Do you think that heavy squats are bad for your knees. I have been squatting heavy ( 375-405) for several years now. I don't have any pain in my knees but I am beginning to worry if there may be some long-term effects to squatting that much. I always strive to maintain good form and go to parallel or lower when I perform the squat.



Hi Paul,

No, squats are not bad for your knees. You have already proven to yourself that you can squat with no knee problems what so ever. Squats are just plain hard work, so people like to come up with excuses not to do them (you will hurt your knees, hurt your back, make your waist thicker, make your butt bigger, etc...). In all the years I have been training I have seen more people get elbow problems from doing bicep curls then I have seen people get knee problems from squatting. But do you ever hear anyone say they don't want to do curls because they will hurt their elbows?

By using proper technique when you squat, warming up properly, lifting within your strength levels, and making small jumps in weight over time will allow you to reap all the benefits of squatting with no problems.


Hi lee,

I am 5'3" and weigh 111. I am one of those people that once we start doing any kind of exercise we tend to disappear and look too skinny. I am not currently working out at the gym due to carpal-tunnel but i do some exercise at home with a video(by tamilee) and five pound weights for about 45 to 60 minutes 3 times a day. I like the results so far but i would like to be a little more thicker. I don't eat meat(except for fish and tuna) diary products or wheat products as i have a sensitive stomache.. The more articles i read the more confused i become on what to eat to gain the weight. I would like to weigh about 120 to 125 with little fat. Can you help?


Working out with 5 lb. weights will not increase your muscle thickness. Your body needs to be challenged with heavier work loads in order to get bigger and stronger. I suggest that you join a local gym and get one of the trainers to set you up on a good basic beginners weight training routine.

To help with the carpel tunnel get a pair of elastic wrist wraps and wear them every time you workout with weights or do any heavy work with your hands (i.e. gardening, lifting, moving, working around the house, etc.). I have carpel tunnel from working out and this is what my doctor suggested to me several years ago and it has worked great. The wrist wraps take the strain off the tendons of the wrists. You should be able to get a pair at any drug store or dept store in the sporting goods section.

To get bigger you need to eat more calories then you burn off during the day. Try to eat more frequently throughout the day, this will make it easier to eat more food. Do not go longer then 2 hours with out eating something. Have 3 big meals per day and snacks in between each meal.


Hey Lee,

Thanks for answering all my questions it's greatly appreciated. I've always been into working out looking and feeling good, but I want to be very strong too. Lately I've gotten some great advice from a champion powerlifter on building strength and mass, but a bodybuilder and a powerlifters styles are almost completely different. Obviously, because of the different goals, bodybuilders want to isolate every body part and care a lot about appearance and the different poses they do in competitions and are very big on diet. Powerlifters on the other hand focus more on building mass and strength in almost every workout never forgetting the main objective, becoming stronger. I guess what I'm trying to ask you is if It's possible to become a combination of the two? For instance have the body of a bodybuilder and the strength of a powerlifter, or do you think this is to much of an ambitious goal? I'd only trust your opinion, I say this because you've been right about everything so far.

Thanks a lot for your time and I hope to hear from you soon.



Combining powerlifting and bodybuilding is one of the best ways to build a big muscular physique. A lot of the top bodybuilders were at one time powerlifters. That is how they built up their thick muscle mass. For example, Ronnie Coleman was a competitive powerlifter at one time.

In the offseason I like to focus on powerlifting and just getting as big and strong as possible. I use the West Side Barbell training methods for the majority of my offseason training. Then for the last few months before a bodybuilding contest I will switch to a bodybuilding type of routine and work on more isolation type movements. I have made my best gains size and strength gains ever by training for powerlifting.

Like you mentioned both training methods are different so you can't effectively do both at the same time. But if you cycle both types of training (i.e. 3-6 months power training, and 3-6 months bodybuilding) you will make much better muscle gains then if you just stuck to a bodybuilding routine all the time.


I have a few questions which i hope you can answer for me:

1.) What is more effective training one body part a day, or , mixing different muscle group into a two day split. How much exercises should i do for each muscle if i am using the one body part per day technique. How much exercises should i do if i am using the two day split.

2.) What type of protien is the best? How many times a day should i drink the protien shake.


There is no best way to train. Both methods will work for building muscle mass (i.e. training one body part a day, or mixing different muscle groups). I will generally stick to a workout routine for 1-2 months as long as I make progress with that routine. Once my gains slow down, I will change things around to continue making gains.

If you are looking for an awesome mass gaining program I highly recommend the 20 rep squat routine. I used this program this past summer and my gains were awesome! http://www.ironworkout.com/20_rep_squat.htm

Protein is protein, it really doesn't matter which brand you use. They will all work similar. I personally use Optimum Whey Protein because it tastes good, mixes easily, and is well priced. I have a good article about protein that you should read at: http://www.leehayward.com/proteinart.htm


Hello Lee,

I am 31. During the last four years I have been taking care of an ailing parent and enduring other crises that have arisen along the way, and this has noticeably taken a toll on my waistline.

This past August I picked-up a set of dumbbells and started doing bicep curls, tricep kickbacks, side lateral raises, upright rows etc... as well as riding my bicycle in the morning two days a week. This was great for my stress and anxiety, and has allowed me to sleep better at night and to focus on family and work better than I had been.

In September, I decided to expand my weight training. I've surfed the net for routines and have chosen yours, "Bodybuilding for Beginners"/"How to Lose Fat." Your articles at www.dolfzine.com were no-nonsense and straightforward. I have also purchased Stuart McRobert's book "The Insider's Tell-All Handbook on Weight-Training Technique" and have seen my physician for a physical and talk about counseling.

To make a long story short, I have several questions to ask about the new program I am undertaking.

1.) Can the program you outlined in the aforementioned articles be extended to 12 weeks? That is, for the first four weeks follow as you suggest, but the next four week period drop reps from 8-10 to 6-8 and increase the sets by one and then the last four week period increase the sets again by one, but reduce the reps from 6-8 to 4-6. Does this method provide the body shock necessary for added gains in strength and muscle size, or is it better to change exercises as your 12 week program does every 3-4 weeks?

2.) How much weight should you use for a warm-up set? In other words, what percentage of the work set weight constitutes the warm-up set poundage?

3.) I suspect others might have experienced similar and/or analogous life-crises and "awakenings" as I shared in the opening of this letter. If you have encountered others like myself, what additional wisdom, words of encouragement, or pointers can you share?

Throughout my life I have been quite strong but, in appearance, was characteristically an "endomorph". The experience I had with dumbbells in recent months has inspired me; it is time for a change.



Hi Tim,

You can vary your workouts as you wish (i.e. change exercises, rep and set patterns, etc.). The main thing is to be consistent with your workouts. If you stick with it the muscle gains will come and you will lose bodyfat.

For a warm up sets start with half of the weight you plan on lifting for your heavy sets. For example, if you are going to do squats for 3 sets of 10 reps with 100 lbs. Do 1 warm up set with 50 lbs. then another warm up set with 75 lbs. then do your heavy sets of 100 lbs. For the warm up sets only do 5-10 reps per set. Save your strength for your heavier sets.

If your goal is to lose bodyfat I suggest that you increase your cardio (i.e. bike riding, walking, etc.) to at least 30 minutes daily. This will help increase your metabolism and burn off excess bodyfat quickly. You also need to focus on proper eating. For protein eat foods such as beef, chicken, turkey, fish, eggs, milk, protein shakes, etc. For carbohydrates eat whole wheat breads, brown rice, high fiber cereals, potatoes, whole wheat pasta, fruit, vegetables, etc. Try to limit your fat intake and avoid eating junk foods. Eat a small meal every few hours through out the day. And try to drink at least 1 gallon of water per day.


Hey Lee,

First of all I would like to thank you for helping me, I appreciate it a lot. I have a few questions about some exercises.

1) Does the incline bench press, as well as the incline dumbell press work out the middle chest as well at the upper chest?

2) What deltoid heads does the arnold press actually workout? I've read conflicting reports.

3) Does the upright barbell row, also work out the trapezius, as well as the medial deltoids?

4) How long does it take to actually start gaining?

5) Why wasn't I making progess with my old routine?



Here are the answers to your questions:

1) Does the incline bench press, as well as the incline dumbbell press work out the middle chest as well at the upper chest?
The incline press works the entire chest, but it tends to place more stress on the upper chest.

2) What deltoid heads does the arnold press actually workout? I've read conflicting reports.
It will work all heads of the deltoids, but mostly the front and sides.

3) Does the upright barbell row, also work out the trapezius, as well as the medial deltoids?

4) How long does it take to actually start gaining?
You should see strength gains from your workouts on a regular basis. Even workout to workout. A stronger muscle is a bigger muscle. So focus on making strength gains and the size gains will follow.

5) Why wasn't I making progress with my old routine
There are numerous reasons why someone doesn't make progress in the gym. It could be because they are not eating enough protein, nutrients, and calories. But very often it could be because they are not setting small short term goals to improve on a regular basis.

For example, lets say that someone did a bench press workout and got 10 reps with 200 lbs. The next workout they should try and beat what they did in the previous workout. For example, do 10 reps with 205 lbs., or get 11 reps with 200 lbs., etc. by striving to make small gains like this each and every workout you will make steady gains in strength and muscle growth over the long term.

Now obviously, we are not going to make steady gains non stop. So when you find that a particular exercise is no longer working for you (i.e. you are not getting stronger with that exercise). Switch to a different exercise so instead of flat barbell bench press do incline dumbbell bench press and stick with that for several weeks striving to make gains each workout.

When that stops working switch to decline barbell bench presses, or another big basic chest exercise. Like I said before focus on making strength gains and the muscle size gains will follow.


Hi Lee

May I ask you something about the 12 week training schedule that you feature on your website articles?

Now I'm NOT being critical, my knowledge is very limited & based only on 2 years experience! So please view my email as a question. But I do notice that on this split that you have people training MON, TUE, THUR, FRI & I'v noticed that you have people train each muscle group TWICE a week.

eg You may have them perform 4-5 sets of an exercise for a particular muscle on MON then have them perform 4-5 sets of a different exercise for the SAME muscle again on THUR.

I notice this seems to be the general theme through out the 12 week course, hitting each muscle group TWICE a week 4-5 sets of 1 exercise 4-5 sets of a different exercise on a different day.

May you be so kind as to help me understand the reasoning behind working out this way? Its just that I don't often come across routines that hit a muscles twice a week.

To be honest I'I prob give the split a try, I'v been hitting my bodyparts ONCE a week with multiple exer/sets for so long that I'v grown bored & tired & need a change!!

I simply was hoping you'd kindly help me understand the reasoning behind the 12 week split as I'm really trying to learn more about designing routines for myself?

Thankyou for your time

Kind regards

P.S Great website for drug free bodybuilding! ( I train natural, no steroids)


Hi Marc,

It is only in recent years that bodybuilders have gotten on the training each bodypart once a week routine. Back in the 70's and 80's bodybuilders regularly trained each bodypart twice per week and got awesome gains from doing it. Only since the 90's did training each bodypart once per week become popular.

I will vary my workout routines a lot, usually every 3-4 weeks I change things around. Sometimes I will do training cycles and work each bodypart only once per week. But I personally find that I make better gains by doing less volume per workout, but training more frequently (i.e. each bodypart twice per week).


Hello Lee,

I have a quick question for you. I have been working out on and off for a little over a year. But my discouragement is i do not get sore the next day. I increase my weights but i never get sore. Do you know why. Thank you for your time



Hi Joshua,

Muscle soreness is not required to get bigger and stronger. The better conditioned you are the less muscle soreness you will have. I personally never get sore from my workouts anymore. But I am still making steady progress in the gym. Generally, only beginners and people who are out of shape will get really sore from working out.


Hello Lee;

I am writing and figuring that just maybe you will be able to give me a solution to a problem that I have...it seems that it may be simple...then again, it seems almost impossible to solve. I am a 39.5 yr old (;>) woman with 7 children. My youngest is about 20 months. I have been in and out of the gym (mostly out) for years. It seems as though the more I had children the less (and Harder) it is to build my glutes. I am naturally "poor" in that area (the butt), but i figure (no pun intended) that there should be some exercise(s) specific to targeting those poor little muscle (one of the largest muscles right???) Specifically, the muscle under my glutes, i.e. the highest part of the upper hamstring (I think its called) is very weak. i have been doing deadlifts to build my hamstrings (and I've seen some results...consistency seems to 'promise' me more results), but that darned part that should lift my butt seems to have died along this life's path!!!

I refuse to wear pants without my shirt hanging out...I look like a pancake (yes, that flat...okay maybe a little bump, but...). Living in Texas for the last 8 years has even given me a bigger "complex" becuz EVERY WOMAN here has a butt!!! Even those whom I have know not to: must be the beef and its milk, huh? But I mean EVERY WOMAN has a butt, and then there's me... HELP!!!

Thank you in advance for your assitance in MATTERS!!!



Hi Dochon,

I have an excellent lower body training article that you should check out at: http://www.ironworkout.com/leg_workout.htm. This article outlines some of the best leg and butt exercises. While dead lifts are a great butt exercise you should also include squats, leg presses, lunges, etc. to help really target the back of the legs and butt muscles.

You also need to focus on your diet in order to provide your body with the proper nutrition to build lean muscle. You need to eat at least 1 gram of protein per pound of bodyweight. For protein eat foods such as beef, chicken, turkey, fish, eggs, milk, protein shakes, etc. Eat plenty of carbohydrates such as bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc. Limit your fat intake and avoid eating junk-foods. Eat a small meal every 2-3 hours.

You should supplement your diet with a good protein powder such as Optimum Nutrition Whey Protein. This will make it a lot easier and cheaper to eat a high protein diet. You can have a protein drink in the morning and another in the evening and this will really help to tighten and tone up your muscles and as well as improve your energy levels.


Hey Lee,

I've recently started weight training, I've been following a routine for two months now and feel much better for it, and have noticed some minor gains. I was wondering if u could give me any advice, or ammendments that I could make to both my training routine and my diet. any thoughts are welcome and I will put them into practice!

My diet is as follows :-

8:30 am. Meal 1.
3 eggs
bowl of cereal
Glass of milk
Multivitimain tablet
2 tbs cod liver oil in o/j

10:30 am. Meal 2.
Protein Shake
Flapjack (bar of oats)

1:00 pm. Meal 3.
Tin of Tuna on 4 slices wholemeal bread

3:30 pm Meal 4.
Protein shake

6:00 pm Meal 5
3 Chicken breast
rice or potatoes

9:00 pm
Protein shake
cottage cheese.

this is a typical days eating for me and I would really appreciate your opinion on it.

Next is my training. Again I would appreciate your advice or any changes you think are necessary!

Tuesdays. Chest, Shoulders, Traps.
Flat bench press 2 x 10
Incline bench press 2 x 10
Flat Flies 2 x 10
Push - ups 2 x 15
Military press 2 x 10
Seated shoulder press 2 x 10
Reverse flies 2 x 12
Lateral raises 2 x 10
front raises 2 x 10
Barbell shrugs 3 x 15

Thursdays. Legs, Biceps.
Squats 3 x 15
Leg extensions 2 x 10
Leg Curls 2 x 10
Calf raises 2 x 10
Barbell curls 2 x 10
Concentration curls 2 x 10
Hammer curls 2 x 10

Saturdays. Back, Triceps, Forearms.
Bent over rows 2 x 10
Upright rows 2 x 10
Single arm rows 2 x 10
Chin - ups 4 x 10
Deadlifts 1 x 15
Close Grip Bench press 2 x 10
French Curls 2 x 10
Overhead tricep extensions 2 x 10
Dips 2 x 20
Wrist Curls (front and back) 2 x 15

sorry to take up so much of your time! but any advice at all is welcome and thank you for passing on your experience and knowledge to all of us who need it!

Graham (England)


Hi Graham,

Your diet and workout routine looks good. You have all the basics covered. You can eating a good balance of protein, starchy carbohydrates, and veggies. If you faithfully stick to your plan you will make progress.

Focus on making steady gains in strength with your workouts. Especially with the big exercises like bench presses (all angles), shoulder presses, squats, and bent over rows. When you can complete all of your sets and reps with good form increase the weight by 5 lbs. for your next workout. Keep making these 5 lb. jumps in weight on a regular basis and your muscles will respond by getting bigger and stronger.

Make sure to do a couple warm up sets before jumping right into your working weights. This will warm up your muscles and prevent injury. This becomes really important as you get stronger and can handle heavier weights. For example, with the bench press you do 2 sets of 10. Before jumping right into your working weight do a light warm up set of 5 reps, then increase the weight a bit and do another warm up set of 5 reps, then increase the weight and do your 2 sets of 10 reps.

If you were going to bench press 150 lbs. for 2 sets of 10 a good warm up would look like this:

50 lbs. for 5 reps (really light)
100 lbs. for 5 reps (light)
150 lbs. for 10 reps (working set)
150 lbs. for 10 reps (working set)

The reason the reps are kept low on the warm ups is so you do not waste your strength that you will need for the heavier sets. But you will still get the benefits of warming up the muscles, joints, and connective tissue with progressively heavier weights.



I stumbled across your website when researching lifting and muscle growth. I have been lifting on and off for 4 to 5 years. I recently started back, hard, around January of this year. Before that I worked out with a couple of buddies, then took about a year off. Since I started back in January I have been working out solo. Problem is, my left pec is a lot more developed than my right. I am a huge "chest" fan, and love to bench press. I never use the barbell, only dumbbell when I press, both incline and flat. I got stuck under a barbell once and now If I don't have a spotter I only use dumbbells. The only reason I can think of for the abnormal growth on my left side, is because I am right handed. I sometimes catch myself swinging my left side out when lifting, and compensating with my back and shoulder more to bring it around and up to meet my right arm at the top of the lift. I guess you could say I almost incorporate a little bit of a "chest-fly" on my left when I start to get fatigue and tired. Since I am right handed, I feel a little stronger and can control my right side where I am pushing up properly. But lately my left pec is becoming increasingly more developed and bigger. I have decided to stop the dumbbells, and start using only the barbell when doing chest in order to stop my left arm from swinging out when pushing up. I was thinking that because of the outward swinging motion, kind of like a mini chest-fly, on my left side caused it to grow more rapidly than my right, that I would start doing JUST right armed chest-flies to develop my right pec more. In other words, by JUST doing right arm chest-flies for 6-8 weeks it would make my right pec grow more in order to be the same size as my left. Kind of strange but what do you think. Any suggestions would be appreciated.



Hi Cash,

You should vary your chest exercises to hit the muscles from several different angles. Use a combination of barbells, dumbbells, machines, and bodyweight exercises (i.e. dips and push ups). Really focus on your technique, use perfect form, and really feel the muscle work. Don't train too heavy because this may make your stronger side take up the slack for your weaker side.

At the end of each chest workout do some extra work for your weak side such as: 1 arm dumbbell flyes, 1 arm cable cross overs, 1 arm pec deck flyes, etc. Over time this will help balance out your chest development.


Dear Lee Hayward,

Thank you for all of the advice that you have been giving me about working out it has really helped since I started going to the gym and walking everyday but I have a question. I want to work on my chest like to you know eliminate some man breast and I already do chest presses at the gym but do you know any other exercises that work the chest that I can do at home? At home I dont have bench press or much fancy eqipment except some spare dumbells. Please write back to me when you have time, Thank you.



Hi George,

Sometimes excess fatty tissue in the chest area (i.e. man breasts) is not from lack of working out but from higher then normal levels of estrogen. If you have man breasts one product that you should seriously check out is ErgoPharm Skulpt.

This is an anti-estrogen spray that is applied to the chest area. This suppresses estrogen in the breast glands and surrounding fatty tissue. The result is a leaner and harder looking chest.

As for exercises to work the chest area one of the best is push ups. You should do one set of as many push ups as you can every day. Each time you do them try to get at least 1 more push up then you did the last time.

Before I started working out with weights I was involved with martial arts. And part of our training was doing a lot of push ups. I did push ups on a daily basis and they really helped to quickly develop my chest and my entire upper body.


Hey lee, just wanted a few more pointers if you could, please help? Firstly, i do train like you advise mon-wed-fri. On fri i do a more intense workout with the legs via my own bodyweight (ie squts and calf raises with my own bodyweight). Im afraid of doing weights with my legs as they are already huge and i run about 15miles a week which has made them fairly strong. I find it hard to get into any fitted jeans as they are very big. do you advise me to try to do sum weights for my legs on fri and if so what are the three most important exercises i should do for legs.

What i also dont know is how to divide up chest, back, shoulder, bi's and tri's between monday and wednesday. At the mo i train chest, back and biceps on monday, and on wednesday i train shoulders and triceps. Is this routine correct in your opinion? I do as stated erlier do a good solid workout for legs on fri but not using weights but my own weight. When training the above five bodyparts should i do 4*12 of the same weight as many people have told me or should i increase weight and decrease reps after each set as others have told me.

Last but not least lee, cardio, our old pal. If i keep running say about 5 times a week and doing my weights, will i get bigger but also more lean simultaneously or do they happen independantly. My weight has been at 13 stones 1 lb for the last 2 months and i have been training hard. would you say that this a sign of increasing muscle mass and a decrease in fat. I also cannot always get the time to run in the morning so do so in the evening. Is this worth it as im probably buring stored carbohydrate from my daily food and not fat am i. Is there a huge difference in running in the morining before a meal when it comes to losing bodyfat and becoming lean. I just find it so difficult running half as hard or fast in the morning. Would you reccommend short sprints whilst running and what sort of pace jogging burns the most fat? If i want to obatin my lean hard but quite built look, would you honestly say jogging before my first meal is vital from your experiences.

Thank you for your time and advice lee, a huge fan of yours, Jaspal


Hi Jaspal,

Heavy leg training is very important. Not only are you working your leg muscles, but you are stimulating your entire body to grow bigger and stronger. Exercises such as barbell squats are very hard and they cause your body to release more testosterone and growth hormone while you workout. This will help build up your entire body (i.e. arms, chest, shoulders, etc.). The people who are the strongest squatters are also the biggest and most muscular people in the gym. I have a great leg training article that you should check out at: http://www.leehayward.com/legs.htm

I suggest that you train back and biceps on Mondays. Chest, shoulders, and triceps on Wednesdays, Legs and abdominals on Fridays. The reason for this split is because your biceps will also get worked during your back workouts with all rowing movements so it is a good idea to group these muscles together. Your chest, shoulders, and triceps all work together when you do any pressing movements (i.e. bench press, shoulder press, etc.) so it is a good idea to group these muscles together.

You should vary your sets and reps that you do for each exercise. For example, for a couple weeks you can do 4 sets of 12 for each exercise. Then for a couple weeks you can do 5 sets of 5 reps for each exercise. Lower reps will work more fast twitch muscle fibers and build up your strength. Higher reps will work more slow twitch muscle fibers and build up muscular endurance.

You should also vary your cardio. The main thing with trying to lose bodyfat is to burn off more calories then you consume, so it really doesn't matter what type of cardio you do. You can walk, jog, run sprints, etc... My favorite forms of cardio are walking and bicycle riding. Doing cardio in the morning will help burn more bodyfat, but if you will still benefit from doing cardio later in the day.


Hello Lee,

I live in Mumbai, India & I'm 19yrs old. My height is 5ft 7.5' and weight 134 pounds. I'm a little skinny. I wanted to know what sort of programme must i join at the gym; whether I should join a general fitness programme, a weight gain programme or a body building programme? What I'm interested in is to grow about 2-3 inches taller and have a strong and fit body. The other alternative I am looking at is to swim for an hour every morning and do a few ab crunches and lift light weights at home. Please let me know what I must do ideally. Please get back to me soon.

Tejas Atawane


Hi Tejas,

To gain muscular size you need to join a gym and focus on weight training and proper nutrition. Swimming is ok for cardiovascular exercise, but it will not make you bigger and stronger.

As for your height that is determined by your genetics, there is nothing you can do to change your height. Generally, most guys will grow to be about as tall as their father. Sometimes a bit taller.

An excellent muscle building weight gain program that will really help you achieve your goals is the Bio-Genetic Weight Gain System. You can check it out at: http://www.drugfreemuscle.com


hello mr.hayward iv visted your site and it was really useful and i was wondering about some thing so i wanted to ask does the incline bench press work the upper side of the Pectoralis Major Sternal Head or does it only work out the Pectoralis Major Clavicular Head and may i ask about whats the best way to target the middail upper side of the chest i mean the place right under the nick coz mine seems with no muscles at all and i am sorry mr.hayward but i have one more question and it is how can some one target the area in the chest where the nippels is at is it only by the decline bench press with a close grip or is there a need for a change in the type of grip? thank you mr.hayward. joseph anderson.


Hi Joseph,

When you do any type of weight training exercise it works multiple muscles. When you do the bench press your entire chest will be worked along with your shoulders and triceps. Your back, legs, forearms, biceps, etc. will be used as well to help stabilize your body and balance the bar.

Generally, benching on an incline will place more stress on the upper chest, a decline will place more on the lower chest, but either way your entire chest is still working regardless of the bench angle. Using a closer grip will target the triceps more, a wider grip will place more stress on the shoulders. When I am benching (all angles) I will usually have my pinky fingers on the power rings of the olympic bar. I find that this grip works well for me.

You need to change your focus from working on each and every part of your chest to just building a big chest all over (this applies to all other body parts as well).

I have a good training article that you should read, this article will help answer your questions:


Hi there!

I just wanted to say thanks for the great site you have created! I am just getting back into wightlifting after having numerous surgeries on my left foor, I have a vascular malformity combination deep-cavernous hemangioma (wow! even saying that is a workout lol!) and I am in constant pain, ranging from tolerable to unbearable at times. I seem to be a rare case and all that my doctors, radiologist can tell me is to give up my passion of ever hoping to participate in bodybuilding!! well, this is something that I will never accept!! I risk developing blood-clots because of the deep vein thrombosus in my leg, but everything that i have read re. this matter is that one must keep active and move so as to not risk developing clots in the leg. I will always keep active, it's in my nature and I am very determined and competitive by nature! I have to tell you that I truly enjoyed the article"the truth about how much exercise you really need" by Tom Venuto, I found it to be both exilirating and inspiring! I have to also agree on the hard truth about the fact that we all just have to stop making excuses and get up and move!!

I have a question i was wondering if you might be able to help me with? I have been training regularly now for the past 8 wks and I workout most every day, i have been doing at least 20 minutes of cardio in the mornings daily and then I do wighttraining at night for abour 1 hr, four to five x's per wk. I am five foot ten inches tall and currently weigh in at 138lbs. My measurements are 35, 27, 39.5, I am fairly happy with my physique but would like to tone up and build more muscle! I tend to build muscle fairly easily in my arms and abs, but have trouble losing the inches in my glutes!! I know that one cannot 'spot-reduce' but I am wondering what kind of routine I should be doing? I try to eat at least every three hours, always something healthy, fruit, rice-cakes etc... and find that if I eat regularly then I don't need the high-fat or crave junk at all really!! Could you help me in some guidlines to what I should be doing? My goal is to help others eventually and be a personal trainer. I have always loved fitness and began wightlifting at age 13. I have two lil boys who run with me and emulate what I have been teaching them with fitness/nutrition, I want to help build them menatlly and physically for the best that they can be!! I also take a daily supplement of an active for women multivitamin, flax seed oils, spirulina, glucosamine sulphate and silica. What about other supplements? Now that I have almost written a book!! I hope that I haven't taken much of your time up, I just am very passionate about fitness and find it rewarding to meet someone as yourself, please take care, and thank-you!

Alysha in Canada


Hi Alysha,

Glad to hear that you are serious about working out and have been consistent with your routine. Keep it up!

To lose more bodyfat you need to increase your protein intake. A high protein diet raises your metabolism, allowing you to burn more fat, it doesn't cause water retention like a high carb diet can, and protein will satisfy your appetite more and make you feel less hungry. As well, protein supplies the nutrients needed to build lean muscle. For protein eat foods such as: lean beef, skinless chicken, skinless turkey, fish, eggs, skim milk, protein shakes, high protein bars, etc.

Protein drinks are an easy and cost effective way to increase your protein intake. You can have protein drinks for in between meal snacks in addition to your rice cakes and fruit.

I personally use and recommend Optimum Whey Protein at: http://musclebod.safeshopper.com/33/88.htm
(The link above is a Canadian site so all prices are listed in Canadian dollars.)

To slim down your legs, hips, etc. you should do more cardio, at least 30 minutes everyday. My favorite summer time cardio is bike riding. I like to go out in the woods mountain biking in the trails. This really works the legs good and will help tighten them up. Bike riding is something that you could do with your boys as well, it would be great exercise for all of you.


Dear Lee Hayward,

I work out at a gym, and after I work out I never feel sore, what does this mean? Am I doing something wrong and what should I do to improve on what I am doing wrong, please write back.

Sincerely, George


Hi George,

You are not doing anything wrong. You do not have to get sore in order to make progress. I rarely ever get sore from my workouts. Usually only beginners get really sore, as your body becomes better conditioned you will not get as sore from working out.

The only times that I will get sore now is if I do a new routine or different exercises that I haven't done in a long time.


Hi lee,

I really need some body building advice, i have very skinny bird legs and no hips i look terrible i want to get big legs and hips. I train my legs front twice a week and back once a week, please tell me what is the fastest way i can get big legs and hips. I am willing to work hard!

Isabella Shelster


Hi Isabella,

The best leg exercise that you can do is high rep full squats.

3 times per week you do squats. Do a couple warm up sets of 5-10 reps each just to get the blood flowing and warm up your joints. Then do just 1 set of 20 reps. Start off with a weight that you can comfortably handle. Then every workout add 5 lbs. to the barbell. After the squats you can do some upper body exercises, bench presses, rows, etc. but the squats will take care of your leg workouts.

This is a proven method of building size and strength quickly. There is nothing fancy about the 20 rep squat routine, but it works big time. This is a lot more effective then doing a bunch of different leg machine exercises.

For your nutrition you should eat at least 1 gram of protein per pound of bodyweight. For protein eat foods such as beef, chicken, turkey, fish, eggs, milk, protein shakes, etc. Eat plenty of carbohydrates such as bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc. Eat a small meal every 2-3 hours. A protein drink can be considered a meal. Drink at least 1 gallon of water per day and get 8 hours of sleep each night.

After 6 weeks on this squat routine you will make some good muscle gains.


hey lee.

is if there is a certain amount of body parts you could work for on a day ex: i seen the instructor at my gym giving a guy like five or six different exercises for the back or chest. are all this different exercises necessary or just two or three per body part good. what determines how many different bicep curls or how many chest exercises, does that mean that the guy who works out lets say his back with five different exercises (of course with 3 sets and your average 12,10,8 reps) will gain more muscle mass or strength that the guy doing three different exercises with the same sets and reps?



Hi Chris,

The number of exercises you do does not determine how much muscle you will build. In fact you can do just one basic exercise for each body part and make great gains. As long as you focus on making consistent strength gains.

The number of exercises that you do is mainly personal preference. Some people like to do as many exercises as they can. Others prefer to do a few basic exercises and really work those exercises hard and focus on lifting more weight each time they workout.

I find that I make better progress by doing fewer exercises, but focusing on making steady strength gains with those exercises.

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