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Posts written by Michael J. Mahony

The following posts have all been authored by Michael Mahony

Monday Madness: Hamstring Happiness

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Hamstring training is not for the weak-minded. In order to get great hamstrings you must put in some intense training time. In today's Monday Madness I am going to present you with a hamstring training program that will have your hamstrings growing in no time at all.

Why Hamstring Training is Important

Hamstring training is often neglected or given a lower priority than anything else. Doing an intense hamstring session each week is important to leg development. Having big hamstrings will make your legs look massive. It is much like the triceps for your arms, a big hamstring will make all of your leg look larger.

The Hamstring Happiness Workout

This workout is going to require some focus. You are going to be using heavy weights. Make sure that you use proper form on all exercises. Squeeze the muscle on every single repetition. Do not get lazy. Keep the rest period to a minute or less.

Exercise # of Sets Repetition Range
Lying Hamstring Curls 4 8 to 10
Good Mornings 4 4 to 6
Stiff Leg Deadlifts 5 4 to 6
Seated Leg Curls 3 8 to 10
Lying Hamstring Curls 2 15 to 20

You start and finish with lying hamstring curls. This is important to note. The first time you are using a moderate weight. You are going for a tremendous squeeze in the muscle. By the time you hit that last exercise your hamstrings will be on fire. Those last two sets will push blood into that muscle like nothing else will.

Get to Work!

Enough reading! Print this out and take it with you to the gym. Do your hamstring training and report back to us on how it felt.

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My Focus Journal Entry #1

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This entry is not going to be for everyone. As I embark on my mission to regain focus I figured I would journal the progress here on Fitness Expose. Thus, if you are not interested in personal details move on to another article. However, I think that by sharing my thoughts and progress with all of you it is going to be a learning experience for anyone who reads this.

My Training

Exercise/Date Sets/Reps/Weight
Monday, 12/1/2014
Leg Press 500×15; 500×15; 500×14; 500×14
Squats  315×4; 315×4
Stiff Leg Deadlift 225×8; 225×8; 225×7
Standing Calf Raise 300×15; 300×15; 300×15
45 degree calf press 800×7; 800×7; 800×6
Cardio HIIT 20 minutes
Tuesday, 12/2/2014
BB Curls 65×5; 65×5; 65×5
Alt DB Curls 30×7; 30×7
DB Hammer Curls 40×8
Lying Triceps Press 70×8
OH Triceps Extension 50×8; 50×8
BB Wrist Curls 75×12; 75×12
DB Wrist Curls 65×10
Cardio HIIT 25 minutes

I was sick for 4 days this past week, so training suffered. However, the time I spent in the gym was amazing. Lots of hard work. I am trying very hard to overcome the mental block that stops sets before failure. It is a struggle to change mental blocks like that, but a constant focus on it will do the trick.

Nutrition

My nutrition was up and down this week. While I was not sick I was eating regularly and hitting my macros. When I got sick that stopped. I will have that back next week for sure.

Mental Attitude

I am very focused on doing my workouts with the absolute most intensity possible. I am back to using very heavy weights (aiming for 4 to 6 repetitions) and this has always been where I feel the most comfortable. That has had a positive effect on my mental state. However, I also worry about not recovering, so I have been watching that as well. I don't let it get in my way.

As stated in the opening, I am working very hard on eliminating the mental block that has people (me included) stopping short of failure on sets. The only way to grow is to get them all and that's what I am doing. It is slow going, but it is also working. I am ready for this new week.

Stats

My weight dropped from 255 lbs. to 251.2 lbs. while my body fat percentage went from 19% to 18.2%. I am moving in the right direction already!

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Why You Need to Train Your Legs

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If you are looking for the best way to build muscle fast you have to train your legs. This is not negotiable. It is something you must do.

Do You Train Your Legs?

We have all seen the guys in the gym with the huge upper body and twigs for legs. When asked they have a multitude of excuses for not training their legs. It could be “squats hurt my knees” or “my legs get enough work through cardio training”, but the excuses are everywhere. I want you to understand why you must train your legs.

Train Your Legs for a Stronger Foundation

The stronger your legs the higher you can jump, faster you can run and more athletic you will be. Don't participate in sports? There is a functional benefit to training your legs. Things like pushing your car, lifting boxes and carrying heavy things up stairs will become much easier with strong legs.

Train Your Legs to Boost Your Metabolism

What two exercises burn the most calories? Squats and deadlifts. They are without a doubt the two highest calorie burners out there. You can bench all day long, but there is no substitute for heavy squats and deadlifts.

Train Your Legs to Increase Growth Hormone and Testosterone

Scientific studies show that doing squats and deadlifts increases the release of growth hormone into the body. They also show that testosterone levels also increase. If your goal is more muscle than this is the way you want to go–more growth hormone and more testosterone.

Train Your Legs to Build Your Upper Body

By focusing on compound leg movements you will build muscle throughout your entire body and that includes your upper body. Train your legs hard and your entire body will benefit.

Train Your Legs for Mental Toughness

Anyone can train their upper body. It is fun and takes less effort. It takes a tremendous amount of mental effort to do a good leg training. For some reason, heavy squats get inside your head and it is very easy to give up. Competing the task takes mental strength.

Do not ever skip leg day. Train your legs with intensity just like any other part of your body. Watch the results pour in.

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Saturday Sharing: My Thoughts on Accountability

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Accountability. That's a word that makes people shiver. It is a word that creates fear in so many people. Why? What does this word mean?

accountability-defined

To me, accountability is one of the most important factors when trying to reshape your body. There are many reasons I feel this, but they are mostly buried within that definition above.

Accountability Through Public Goals

One way to achieve accountability is through public goals. Set a goal and then make it very public. Social media is great for this. I used this technique to lose 80 lbs. I set a goal and then told everyone about it. My goal? To get up on stage at a bodybuilding competition–fat or skinny. This goal forced me to  lose the weight or risk the embarrassment that would ensue. At times when I felt like quitting the accountability created by the public goal really worked to keep me focused.

Accountability Through Blogging

I got my first taste of blogging because of the need to be accountable. I set up an accountability blog and began blogging daily. Over 500 days later I was still at it. The power of knowing other people were following my progress was insane. I actually made decisions on what to eat or not to eat based on the knowledge that others were reading my progress and I needed to stay on track for them.

 Accountability Through Social Media

Social media is an amazing thing when done correctly. I tend to see things as tools and social media is no different. What a great way to get accountability! You can use your social media accounts to build followers and then have your following hold you accountable. Social media accountability is simple to do as well.

Accountability Through Food Tracking Online

The biggest part of getting in shape is how you eat. It is the one part I always struggle with the most. However, using tools like My Fitness Pal will enable you to post your meals and have others see them. This will be a major accountability tool when used correctly.

Honesty — The Ultimate Key to Accountability

What good is accountability if it doesn't come with complete honesty? There is a major character flaw in many people that has them saying one thing and doing another. Why post online that you worked out so hard if you didn't step foot in the gym? Why post what you ate when it isn't really what you ate? This attitude shows you are not very serious about your plans, so why are you wasting everyone's time? Be honest. It is the only way accountability works. Don't lie to others because in the end you are also lying to the most important person in the equation–yourself. Accept your failures along with your successes. In the end you will pile up far more successes by being honest and allowing others to give you the accountability you need.

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Bad Bodybuilding Information

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Bad information is so prevalent in the bodybuilding and fitness industry. Sometimes it is quite obvious while other times it is not. The following 3 points are aimed at teaching you how to avoid bad information.

Bad Information Disguised as Expertise

Many times an expert will use their reputation to put out a money making idea. Often they don't take care to insure that it is not bad information. People flock to their site and buy because of their name. They disguise the bad information as expertise. Always take the time to compare the information you are given with previous teachings by the expert. Use your brain. Don't be duped into buying things just because someone “big” is behind it. That is simply a recipe for disaster.

Bad Information Disguised as Innovation

 

At times people present their ideas as innovative. I've seen things like the popcorn diet or the all fruit diet that make some fantastic claims. The do so based on the fact that their idea is “innovative” yet they fail to show you any scientific evidence to support what they are presenting. Just because something hasn't been presented before doesn't make it innovative. Be careful with new ideas. Bodybuilders have been doing their thing for many years and the approach really hasn't changed much.

Bad Information Disguised as Minor Modifications

Many times an old idea will get a remodel. This is one I carefully scrutinize because I know the old system well and what it can and can't do. I analyze what the new changes are and how they would help or hurt the old system. I conduct my own experiments. That's the key. Check things out to see if they really do work. Bad information will hide behind many things, but if you keep your eyes open you will be able to vet it and not be fooled.

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