Fitness Exposé

Bodybuilding Secrets Exposed

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Posts written by Michael J. Mahony

The following posts have all been authored by Michael Mahony

Saturday Sharing: A Rant on Lying to Make Money

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Lying in the fitness industry is something that disgusts me. In today's Saturday Sharing I am going to do a rant on lying to make money because I have very strong feelings about the topic.

In my experience there are a number of ways people in the fitness industry are lying to make money. I am going to approach 3 of those ways and give you my opinion on them.

Lying About Steroid Use to Make Money

We have all seen the amazing physique transformations that blow the mind. We wonder how it was done. We know how hard it is to lose just 1% body fat yet there are people boasting 20% or more in just 12 weeks. While I am sure there are some who have actually managed to  do that (in a not-so-healthy manner), they are the exception rather than the rule. There is also the person who goes from lean and small to lean and huge in a short period of time. Without a doubt you see these people selling their workout plan and nutrition plan for $49.95 each to unsuspecting, desperate people.

People, if you are using steroids, if you've made that conscious decision, there is absolutely nothing wrong with that in my opinion. I understand the stigma that is attached to it. I get it. However, using steroids to get massive and then selling a workout plan that is allegedly “all you need” to get there is reprehensible. Just tell everyone what you're up to. Let them know that your workout plan is good, but that you had some help. Not doing so is stealing.

Lying About Before and After Photos

Yes, there are those in the industry who lie about their before and after photos. They are in great shape and take a photo. They then purposely gain some fat and look out of shape. They take another photo. They then mislabel those photos. The one where they were in great shape (their true “before” picture) is labelled “after” and the one where they are out of shape (their true “after” picture) is labelled “before”. Trust me when I say that anyone in great shape is going to get noticed in the industry. People who are out of shape will see your pictures and want to be you. There is no need to lie about your progress pictures and go to all that work.

Lying About Supplements Helping

Another really big one (and at times it is coupled with the steroid use listed above) is coming out and stating that a certain product is why you gained so much lean body mass. People then rush to buy that supplement and fail to have any such transformation. It is simply done for the money, plain and simple.

Conclusion

It is time to call people out for these practices. I implore you to call them out when you discover any of these practices.

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What’s Your Plan for 2015?

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Another year has begun. Do you have a plan? If you don't, you have one, you just don't know it. If you do, well congratulations!

Failing to Plan is Planning to Fail

For those of you without a real plan for 2015, I want you to consider the statement above. When we do not create a plan we are planning to fail. Getting to successful and positive results requires planning. Without it you are destined to fail.

Making a Plan

A plan doesn't need to be elaborate if that's not what you want. A plan can be very simple or very complex, it is entirely up to you. I personally prefer detailed plans that lay everything out. I find it easier to stick to the plan and execute the plan when I do it the detailed way.

Plan Your Revloution, Not Your Resolutions

I personally do not believe in resolutions. Why not create a revolution instead of a resolution? Plan a way to make 2015 a revolutionary year. Do you want to become a better photographer? Start with a daily 365 photography challenge. Want to make working out a habit. Start with a short daily workout. Create a plan to accomplish what you want and then make it happen. The revolution approach will change things. Revolutions, like goals, are won a small step at a time.

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Bring Up Lagging Body Parts

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This article is a follow-up to my previous article shared during a Saturday Sharing. I am expanding upon the previous article which only touched upon training variables and how changing them up can help with lagging body parts. The following 7 tips will get your lagging body parts growing.

Stress the Eccentric Contraction

As I always say, it is all about the squeeze. Most of the time that squeeze is at the top of the motion, but with lagging body parts you want to also stress the eccentric contraction. Move the weight slowly. I suggest using a 1/2/4/2 tempo. This means explode up (1), then squeeze for 2 seconds (2), then slowly lower the weight for 4 seconds (4) and then squeeze at the bottom for 2 seconds (2).

Train Your Lagging Body Parts 2 Times a Week

A great tip that worked for me during my last contest preparation. Train the lagging body parts 2 times a week. Do one regular workout and then after a rest day in between train the body part again with half the volume.

Train the Lagging Body Parts First

It is very important to hit the lagging body parts when you are mentally and physically fresh. At least once per week train the lagging body part first.

Increase Your Caloric Intake

On the days you train your lagging body parts increase your calories from quality foods. Increase your carb intake by about 25 to 50 grams in your pre-workout and post-workout meals.

Drink Glutamine and BCAAs While Training Lagging Body Parts

This one is simple like the one before it. Make a drink by mixing 10 grams of glutamine and 10 grams of BCAAs with water and sip it while training the lagging body parts. I highly recommend Scivation Xtend for this purpose as it covers both items and really reduces the soreness after an intense workout.

Visualize Your Training of Lagging Body Parts

This one will help you with your mind-muscle connection. Visualize what you want your lagging body parts to look like. Visualize what each set looks and feels like. You will trigger growth.

Get a Deep Tissue Massage

Deep tissue massage helps lagging body parts in many ways. It will increase the blood and nutrient flow to the muscle, break up adhesions and open up the fascia. This will improve recovery and increase the muscle's capacity for hypertrophy.

Bonus Tip: Stay Patient

This one would be my top priority. It takes time to bring up lagging body parts. Stay patient. Utilize consistency, hard work, planning and patience and you will see the improvements you are looking for.

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Monday Madness: Full Body Assault

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Full body workouts get maligned all the time as being “not enough” to grow muscle. In my experience this is just plain false. I have gotten some of the greatest gains using the full body approach. I will explain this to you and then show you an amazing full body workout that you can use to pack on muscle and improve strength.

The Logistics of the Full Body Workout

Most bodybuilders use a body part split approach to training. A typical split would be:

Monday – Chest/Triceps
Tuesday – Back/Biceps
Wednesday – Rest
Thursday – Shoulders
Friday – Legs

The idea is that you can work each body part with maximum intensity and give it time to recover so that it can continually be trained with such intensity. In their way of thinking, this is the only good method for building muscle mass. I happen to disagree.

I completely agree that body part splits need to be a part of anyone's training routine, but they should not be the exclusive method of training. I personally use a full body routine for part of each year and I find the results amazing. I happen to use the HIT method for my full body routines. I do one set per exercise and take them to complete failure. I train 3 days per week when I start a full body routine and have been known to actually drop that to 2 days per week when recovery begins to become an issue.

The Full Body Assault

For this workout please make sure you get a good squeeze on every repetition. Use a 3-1-3 cadence (3 seconds up, 1 second squeeze, 3 seconds down) on every repetition. You will do one warm up set per body part and then one working set per exercise taken to complete failure. It is important to note that it is one warm up per BODY PART so if you have 2 chest exercises you only do a warm up on the first chest exercise. Take just 30 seconds rest between sets.

Exercise Repetition Range
 BB Bench Press 6 to 8
 Lat Pull Down 6 to 8
 DB Pullover 10 to 12
 Pec Dec Flyes 6 to 8
 Arnold Press 6 to 8
 Seated Cable Rows 6 to 8
 Leg Extensions 6 to 8
 Standing Calf Raise 6 to 8
Seated Calf Raise 6 to 8
Chin ups 10 to 12
BB Curls 4 to 6
Tricep Pushdown 6 to 8
Back Squats 10 to 12
Deadlift 4 to 6

14 exercises performed with maximum intensity that cover the full body. This workout will have you puking if you do it right. I have put people through this workout who looked at it on paper and laughed. They then got into the gym and by the Seated Cable Rows had to run to the bathroom to throw up. It causes severe metabolic changes in your body. It hits you harder than you expect. Give it a try!

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My Focus Journal Entry #2

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The update this week is exciting. I have connected with a great trainer who is going to hold me accountable for my progress. I know what to do, I just don't always do what I know I should do. That is all changing as a result of this Mission to Regain Focus and my new trainer. I will reveal his name in the future. Right now I want to see how the initial plans go. I am very optimistic.

Training this week was on point. I was lifting some nasty heavy weights and doing cardio consistently. The focus is back and I am ready to get to my long-term goal of a lean body. I really could use all of your support. Thanks for taking the time to read this journal entry.

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