Lee Haney Workout Routine

The workout programs design on this page are those personally used by myself and other champions over the years. If you follow them I can assure you of great results. However, to thy own self be true. Bodybuilding is a sport that allows a person to challenge his or her personal best on a daily bases. Whether the challenge is to gain weight, loss, or trying to add an extra inch on the arms. There’s no end to the quest for the perfect body. If you are just getting started I strongly advise using the beginners program. You must familiarize the body with the feel of resistance and balance. After 4-6 weeks you’re ready to take it to the next level.

There are two different training approaches I use to develop mass and quality. And yes, both can be accomplished at the same time. The following program is used to do just that. The Three on-off one, is the best program I have ever used. I like the fact that it gives the muscles three full days to recover while at the same time allowing you to train with 75-85% of your maximum weight. It also keeps the metabolism working at a good pace. This program has helped me win 8 Mr. Olympia contest and will put you on the way to mass building results. So let’s get started by first laying the ground rules.

1. Combine the push/pull or pull/ push muscle group together, such as chest (push) and biceps (pull). This will ease joint and tendon stress.

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Shoulder Blasting – Advices from Chris Cormier

Weights in an Attempt to Catch Up’

Because Chris started school too early, he was always smaller and lighter than his peers. This situation is bound to give anyone a complex (trust me, I know firsthand) and by the age of 12, Cormier decided that beefing up with weights could be his ticket to closing the yawning gap in physical development that was an endless source of insecurity. A friend of his had a simple weight set in an austere spare room they called the Dungeon where he first started his physical transformation. Soon after that, he moved on to the local weight room at the Desert Highland Community Park where his older brother Rob and a couple of his friends worked out in a space not much bigger than a prison cell. Ironically, there were a few neighborhood guys with decent physiques who trained there, who had, in fact, been in and out of jail. Thanks to Chris, I now know Palm Springs has something of a hood. And here I thought it was only elderly, rich white folks wearing pastel colors and playing golf.

By the time Chris got to high school (at what, 12 years old?) and had access to better training facilities at the local Boy’s Club, his physique was starting to blossom. Though he was only 5-foot-5 and 120 pounds with a mighty 120-pound bench press to his credit, the unique muscle shapes and clear delineations between the muscles we call separation were already evident. I wondered if his shoulders, so wide, round and melon-like now, were one of the first muscle groups to blow up. “Naw, the only thing on me that grew fast back then was my arms. My arms were bigger than my shoulders until about halfway through high school.”

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2010 NPC Texas State Championships Results & Photos

The 2010 NPC Texas State Bodybuilding, Fitness, Figure and Bikini Championships was a huge success! If you are interested and curious to see the results and photos just click ritght here: View 2010 NPC Texas State Results 2010 NPC Texas State Photos: [ Mens Photos ] [ Bikini Photos ] [ Figure Photos ] [ … Read more2010 NPC Texas State Championships Results & Photos

Accelerate Your Muscle Growth By Manipulating The Speed Of Your Repetitions

You’ve undoubtedly tried different programs in search of more size and deeper cuts. You’ve gone high rep, you’ve gone low rep, you’ve pyramided up, you’ve pyramided down hell, you’d do the freakin’ Hokey Pokey every day if some study somewhere proved that it packed on muscle.

One overlooked variable for many bodybuilders, however, is rep speed. The prevailing mantra is slow and steady, contracting the working muscle as forcefully as possible at the apex of each rep. Good advice, yes … but you can do better. In fact, by using the full spectrum of rep speed, from slow to fast, in your overall program, you can maximize your growth. Isn’t that really what it’s all about?

The Fast And The Furious

The speed of each rep you perform depends on the weight being lifted, the number of reps being performed and the level of fatigue of the muscle being trained. Usually, most reps are done in a slow and controlled manner, about one to two seconds for the positive and one to two seconds for the negative. Of course, as you go heavier and the muscle fatigue intensifies, the positive portion of the rep takes longer and the negative part of the rep accelerates. Generally speaking, typical speed is about three to four seconds per rep.
Training with reps that are faster than the typical three to four seconds can be beneficial for a number of reasons.

Explosive Reps

When you perform the positive portion of your reps explosively taking less than one second to complete them your fast-twitch muscle fibers are called into action to a greater degree. Fast-twitch muscle fibers produce the greatest muscle force (i.e., strength) and have the highest potential for growth.
The other major type of fibers found within your muscles slow-twitch fibers produce less force and are smaller than the fast-twitch fibers, but they have greater endurance capacity.

Targeting The Muscles

Fast reps may focus the workload more on the intended muscles.

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2010 NPC Border States Classic & IFBB Pro Figure Championships

This most prestigious NPC National Qualifying event and IFBB Ms Olympia Figure Qualifying event will be held on Saturday, October 30, 2010.

Here is the competitor list for the IFBB Pro Figure:

1. Teresa Anthony       –   USA
2. Julia Aragon              –   USA
3. Michelle Bates           –  USA
4. Melanie Burger         –  USA
5. Raechelle Chase        –  New Zealand

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2010 IFBB Houston Pro – Results

Here are the results from the 2010 IFBB Houston Pro Bikini and Figure competitions 2010 IFBB Houston Pro Figure Results 1. Courtney West 2. Teresa Anthony 3. Monica Specking 4. Katina Maistrellis 5. Kimberly Sheppard 6. Amy Vetter 7. Carin Hawkins 8. Krissy Chin 9. Rosalind Vanterpool 10. Raechelle Chase 11. Sandie Ward 2010 IFBB … Read more2010 IFBB Houston Pro – Results

2010 NPC and IFBB Pro League action this weekend in Houston, Texas – october 23rd

This weekend will take place NPC and IFBB Pro League action in Houston, Texas. You can wach it the Stanfford Centre. WHAT: 2010 IFBB Houston Pro Figure and Bikini Championships & NPC Texas State Bodybuilding, Figure, Fitness and Bikini Championships. WHERE: Stafford Centre WHEN: Saturday, October 23 FOR MORE INFO: Go here

What To Do When Your Front Delts Lag

The first thing you need to do is make sure your shoulder workout centers around your front deltoids. You can do this in ways other than simply adding more front raises.

First, replace your overhead dumbbell presses with either overhead barbell or Smith machine presses to the front at least every other workout. Reason being, any overhead press in which you lower the bar in front of your face will target the front delts in addition to the middle delts. With dumbbell presses, the tendency is to keep the weights out to your sides, which doesn’t place any extra stress on the front delts. Also, we see that upright rows are absent from you routine–add them in, as they’ll help.

The next thing you should do is change the angle on your front raises–specifically, add incline barbell front raises to your routine on a regular basis. This exercise is great for keeping constant, isolated tension on the front delts. The form is simple: Lie faceup on an incline bench and use a palms-down grip on a relatively light barbell. Begin with the bar at arm’s length just above your thighs. Contract your front delts to lift the bar (keeping your arms straight) until it’s just shy of perpendicular to the floor. Lower it back down without letting the bar rest on your quads between reps. This is just one example of a front-delt isolator you should add to your routine; get creative with other front raises as well, using cables, one-arm variations and other options to shock your muscles.

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Marcus Haley Triceps Routine

At this year’s Olympia gala, Marcus Haley won the FLEX Achievement Award for Male Comeback Athlete of the year. It was well-deserved. After making four pro posedowns during his first two years in the big league, a torn quadriceps kept him off stages in 2008 and threatened to derail his career. Returning to competition last year, the highest placing he could muster in four contests was a 9th. But the Comet soared in 2010, nabbing his highest pro placing yet, a second at the Orlando Show of Champions, followed by a respectable 13th amongst the world’s best at the Mr. Olympia. Haley, who turned 38 on October 5, shares his ideas on using dumbbells for arm training, and he dishes up a favorite triceps routine.


“I like free-weights for arms, and dumbbells give you the freest range of motion. I like to do both alternating dumbbell curls and hammer curls [with dumbbells] for biceps, and I also like dumbbell triceps kickbacks for triceps. All of these dumbbell exercises let me find the best groove for each arm and twist my wrists to get the best contractions.”

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2010 NPC Bill Grant Atlantic City Classic – Saturday, October 23rd

The 1st Annual Bill Grant Atlantic City Classic Bodybuilding, Figure & Bikini Championships will be held at the Trump Taj Mahal, on the Boardwalk, in Atlantic City, NJ on Saturday, October 23, 2010. The Bill Grant Classic is part of the 9th Annual MMA & Sports Expo Extravaganza that includes 3 days of action packed sports & fitness events with more than 1,000 athletes and as many as 9,000 spectators. BE A PART OF IT!

The 2010 MMA & Sports Extravaganza is the 9th Annual Event that has shown attendance of up to 9,000 spectators at the Atlantic City and Philadelphia events! See up to 15 action packed sports & fitness events including, MMA, Grappling, Karate, Olympic-style Weightlifting, Strong Man, Boxing and, of course, Bodybuilding. Top health and fitness companies from around North America will be at our Expo with samples and gear for sale of the latest in products and services in the Health and Fitness Industry. To learn what all the excitement is about visit mmasportsexpo.com and billgrant.net.

I look forward to seeing everyone come out to this event. Thank you all for your support.

Guest Poser – IFBB Pro Vinny Galanti

Vinny Galanti started training in 1983 when his dad brought home a sand weight set. By January of 1984 at age 16, Vinny started taking the # 10 bus from Jersey City to Bayonne NJ to train at Billy’s gym, where the competition bug took a big bite, and he never looked back. Having over 25 years under his belt in the bodybuilding world, Vinny is known for his balanced physique, great posing, and dedication to the sport. Universal Nutrition has endorsed Vinny for over 12 years, he is the longest athlete ever to work for the New Brunswick, New Jersey based company. VGalanti.com

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Atlanta, Georgia saw upwards of 500 Competitors vying for IFBB pro Cards at the Finals on Saturday night making for an interesting contest of newcomers and amateur veterans! Celebrity Pro Bodybuilders, Fitness and Figure Stars who came out to support the NPC and Contest Promoter, Steve Karel were local home town hero and The Greatest of All Time, Lee Haney, 5 Time Masters Mr. Olympia, Vince Taylor, “The Real Deal” Chris Cormier, Cedric “The Entertainer” McMillan, Jason Huh, Toney Freeman, Roc Shabazz, 5 Time Ms Fitness Olympia, Adela Garcia, 2009 Ms. Figure Olympia, Nicole Wilkins Lee, Nicole Duncan, 2008 Mr. Olympia, Dexter Jackson, Dennis James and Marcus Haley to name a few…

Congratulations to your new NPC National Overall Champion, Robert Burneika who ran off with the title in the Final Posedown!

Robert Burnieka proved size really does matter, out-massing heavyweight Fred Smalls and light heavy Brandon Ray to win the overall at the 2010 NPC National Bodybuilding, Figure and Bikini Championships on Saturday night in Atlanta.


Steroids Usage Stacking Pyramiding I

The old favourite time limit of stacking was 6 weeks on and 6 weeks off. It
worked for some, okay, but in the main it was a bit daft because no
sooner had the gains started to show, than the person came off the steroid run,
but it was a popular method that still is used but very seldom now for the
reasons given.

The more normal time spans used today or in the region of 12 weeks give or
take a couple of weeks. I am not being so specific as there is room for
maneuver in most of the stacks used today, but this depends on the type of
training and diet that the individual is doing at the time.
Most think they are
taking enough gear, when in fact their bodies are rejecting it before it is even
doing any good, never mind harm!

For example, one guy told me that he was going to go on Anabol, Dianabol AND
HARD, so that he could go through the winter phase, massive. He then told me
the stack that he had planned out. He was to start on 2 per day and gradually
progress up to THE BIG 6! Wow, he really was going for it in a big way, NOT!
The clinical dosage for Dianabol is 50mg per day and that is on it’s own. He did
grow a little, but what a waste of good money. He was not going to seek out
any advise as the berk that had supplied him with the gear down at the local
sweat shop had obviously furnished him with enough information to get the job
done, or so he thought.

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