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Tips on Social Media for Bodybuilders

February 20, 2015 By Michael Mahony, ISSA CPT Leave a Comment

social-media-tips

Not too long ago I did an article The Expanded Do's and Don'ts of Social Media in Bodybuilding. It was an extension of an article by Louis Uridel entitled The Do's and Don'ts of Social Media in Bodybuilding.  In today's article I want to offer up some more tips on social media for bodybuilders to help with gaining a following. With my background in social media and technology coupled with my knowledge of bodybuilding, I hope you gain some insight.

 Post Your Training Tips

People are looking for information and when they see that you are a bodybuilder they will want to get some advice from you. Take the time to post your advice on training. If you have a unique way of doing single arm dumbbell rows send that out. Each tip you give can later be collected and used in a way I will discuss later in this article.

Post Progress Pictures

People want to see that even you, the ripped bodybuilder, sometimes carry some fat. They want to see how you can transform your body in a short period of time by being disciplined.

Don't Badmouth Others

Be honest, but don't destroy other people using your social media accounts. Use your following to build people up, not tear them down. Don't have anything good to say, keep it to yourself!

Collect All Your Tips

If you follow my advice to post training tips eventually you will have a large collection of tips. Pull those together and put out a cheap eBook with all your training advice contained inside. You will make a little bit of money and expand your reach.

Promote Yourself — infrequently

Social media is a good place to promote yourself, but do so sparingly. As Gary Vaynerchuk says, “jab, jab, jab, jab, right hook!” The right hook is when you deliver the promotion of yourself. Give things to people with the jabs and then promote yourself. They will be more likely to buy from you if you build their trust.

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Filed Under: Featured, Resources

Y3T Principles Reviewed

February 19, 2015 By Michael Mahony, ISSA CPT Leave a Comment

y3t-principles-reviewed

Y3T is a great training program. I have done several articles on it:

Y3T Review Revisited

Y3T Training System: Looking Back

Why Y3T Was My Training Choice

So, as a disclaimer right up front, I am a big fan of this system of training for many reasons. Today I want to discuss the principles behind the system, but first let's talk about the man who came up with it.

Who Is Neil Hill?

Neil Hill is the UK equivalent of Hany Rambod. He has turned some of the best amateurs into pros. His two most famous pupils are Flex Lewis and Zack “King” Khan. His nickname is “Yoda”.

Flex Lewis
Flex Lewis

zackkahnnew
Zack “King” Khan

What is Y3T?

Y3T stands for Yoda 3 Training. The idea behind Y3T is to keep your muscles guessing how you are going to train so that your body has less chance of adapting. You rotate your training style over a 3-week period. It is a form of periodization that truly works.

Week 1

In week 1 you go heavy on all exercises. You do 2 to 3 sets of 6 to 8 repetitions. You will use strictly compound exercises.

Week 2

In week 2 you lighten things up and add in isolation exercises. The rep range climbs to 8 to 12 repetitions. The isolation movements are preparing your body for week 3.

Week 3

This is the “Total Annihilation” week. You use different kinds of intensity techniques–giant sets, supersets, tri sets, drop sets, rest-pause sets–they all come into play in week 3. As an example, you may use one rest-pause set of 40 total repetitions and then follow that up by doing a giant set with 4 exercises, but mixing up the intensity techniques. Thus, you would do 1 straight set of 15 to 20 repetitions, then another exercise much the same way, then another set with drop sets taken to failure followed by a final set with 25 repetitions.

Using Y3T – An Example

To exemplify how to use Y3T, here is a back training over the course of the 3 weeks.

Week 1

Single Arm Bent DB Rows, 2 to 3 sets of 6 to 8 reps
Pullups, 2 to 3 sets of 6 to 8 reps
Deadlifts, 2 to 3 sets of 6 to 8 reps

Week 2

Single Arm Bent DB Rows, 2 to 3 sets of 8 to 12 reps
Pullups, 2 to 3 sets of 8 to 12 reps
Lat Pulldowns, 2 to 3 sets of 8 to 12 reps
Deadlifts, 2 to 3 sets of 8 to 12 reps

Week 3

T-Bar Rows, 1 set of 20 reps
Bent over Two DB Rows, 2 to 3 sets of 8 to 12 reps
Straing Arm Pulldown, 2 to 3 sets of 8 to 12 reps
SS1 – Wide Grip Lat Pulldown 1 set to failure
SS2 – Chin up grip lat pulldowns 1 set to failure

Customizing Y3T for Your Needs

I have figured out that I can use Y3T just for certain body parts. By doing that I could hit parts that need to improve each week using the Y3T principles outlined above. Just pick a focus and hit it hard.

Related Posts:

  • Why Y3T was my training choice
  • Y3T Review Revisited
  • Y3T Training System: Looking Back
  • My Focus Journal Entry #10
  • Monday Madness: Get Your Calves to Grow

Filed Under: Featured, Training

Y3T Review Revisited

February 17, 2015 By Michael Mahony, ISSA CPT 1 Comment

y3t-review-revisted

Y3T is an amazing training program that I've used in the past. I actually did a review of it not long ago. Y3T is a program created by the Yoda, Neil Hill. It has been used by one of my favourite bodybuilders, Flex Lewis. The principles it contains really seem to work, but I will discuss all that later in this article and in further detail in another article.

Y3T is an extremely intense training program. It switches up rep ranges weekly to maximize your strength and size gains. Each cycle is 3 weeks in length and it is recommended you do 3 cycles. When I use it I go for 4 cycles because I like the neatness of a 12 week training program.

Week 1 of the 3 week cycle focuses on heavy compound movements with a low rep range. Week 2 focuses on compound movements and isolation movements with a slightly higher rep range and slightly lighter weights. Week 3 takes you to complete muscle failure with a very high rep range.

Y3T is a unique multi-dimensional program that hits every aspect of the muscle in a short period of time. Another focus is to stretch the fascia of the muscle and the connective tissues. By only lifting heavy once every 3 weeks you get the benefits of lifting heavy without the fear of injuring your joints.

I found the Y3T program highly effective. It was one of my most successful training programs where I saw the most changes in my body. It is the type of program you go back to all the time to see even more gains. I love to train with mass intensity, so this was the perfect program for me. I suggest you give this a try. You will be very happy with the gains you make.

Related Posts:

  • Y3T Principles Reviewed
  • Save Time With Compound Movements
  • My Focus Journal Entry #10
  • Monday Madness: Get Your Calves to Grow
  • Hamstring Curls for Stronger Legs

Filed Under: Featured, Reviews, Training

Monday Madness: Smoothie Recipes You Will Love

February 16, 2015 By Michael Mahony, ISSA CPT Leave a Comment

smoothie-recipes

I find that smoothies are a great way to get in a meal first thing in the morning or at any point in the day. The recipes I use all tend to use the exact same base. I change things up when I feel like it, but mostly stick to exactly 2 bases and then add everything else to it.

The Bases

Base #1 is made from 8 oz of Vanilla Greek Yogurt and 8 oz of water

Base #2 is made from 8 oz of Vanilla Greek Yogurt and 8 oz of low fat chocolate milk

The Recipes

All of these recipes go into my Ninja Blender. Use whatever blender you have. Make sure to blend until liquid.

Green Smoothie

Base #1
1/2 cup of spinach
1/2 cup of kale
1 cup of blueberries
1 scoop of Whey protein

Cal: 309 Protein: 34 Carbs: 38 Fat: 5

Carb Up Delight

Base #2
1/2 cup spinach
1 cup of blueberries
1/2 cup oatmeal
1 scoop of Whey protein

 Cal: 600 Protein: 47 Carbs: 88 Fat: 11

Veggie and Fruit Loaded

Base #1
1/2 cup spinach
1/2 cup kale
5 baby carrots
1 small Gala apple
1 cup of blueberries
1 scoop of Whey protein

Cal: 409 Protein: 34 Carbs: 64 Fat: 5

The Benefits

Smoothies like these are going to get you some servings of fruits and vegetables that you might miss out on otherwise. I strongly recommend experimenting with other vegetables and fruits as you can make some very tasty smoothies that way. You can even change up the base by using Almond milk instead of low fat chocolate milk. The combinations are abundant.

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Filed Under: Diet & Fat Loss, Featured

My Focus Journal Entry #8

February 15, 2015 By Michael Mahony, ISSA CPT Leave a Comment

focus-journal

Training this week was phenomenal! I focused on getting a good pump by squeezing hard on every repetition. This caused me to miss some of my prescribed numbers, but I saw an increase in DOMs so I feel like maybe this was needed. Honestly, I didn't feel much like training this week and when that happens I get back into it by experiencing every single repetition. I do this through the extreme squeeze technique that I've described in a previous article.

My nutrition was good, but I feel it could have been better and that's going to be a focus for the new week coming up. I am collecting healthy recipes into my Evernote right now. I plan to use those to help me hit my macro goals each week. This is always going to be a work in progress. I know this and I am not going to beat myself up.

Starting this week I have pictures to go along with my journal. Have a look at them below.

20141219 thru 20150215

You can see some slight differences. This is for the first 8 weeks. I guess I had farther to go than I thought, but at least I am heading in the right direction.

My stats are looking good as well:

Weight: 252.8 lbs.

Body Fat %: 20.1%

I will continue to focus on the workouts and getting my cardio done. I am enjoying working with my coach, Ryan Miller. He is very supportive and always there for me when I need him. If you are looking for a coach I highly recommend getting in touch with him. FYI, I get nothing for referring you except the satisfaction of helping you work with an amazing coach.

Coaching Banner

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  • Eat So You Hit Your Macros
  • My Focus Journal Entry #10
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Filed Under: Experiment of One, Featured, Regaining Focus

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