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Monday Madness: Full Body Assault

December 15, 2014 By Michael Mahony, ISSA CPT Leave a Comment

mm-full-body-assault

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!

Related Posts:

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  • Monday Madness: Tricep Tear Apart

Filed Under: Featured, Training

My Focus Journal Entry #2

December 14, 2014 By Michael Mahony, ISSA CPT Leave a Comment

focus-journal

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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Filed Under: Experiment of One

Squatting for Bigger Quads

December 14, 2014 By Michael Mahony, ISSA CPT Leave a Comment

squat-bigger-quads

Bigger quads means move intense training. The best way I have found to get bigger quads is to squat often and squat heavy. Let's look at how you can squat for bigger quads

How to Squat

Squatting looks easy, but it requires a lot of technique. You start by setting the bar at a height just below shoulder level. Grip the bar with both hands and squeeze your shoulder blades together. This will create a little ledge upon which you can set the bar. Get under the bar and set it on the little ledge you just created. Lift the weight off the rack and squeeze your abdominal muscles tightly. Keep your  back straight and find a spot in front of you to focus on. While using a hinge motion, slowly lower the weight until your quads are parallel to the ground. Using hip drive, push the weight back up. Repeat this motion until you can no longer rise out of the bottom of the motion.

Why Squat

Bigger quads require great muscle stimulation. The squat provides the best stimulation to the quad muscles enabling bigger quads. Be sure to start out slowly, but add weight as you are able to handle more and more. If you want bigger quads you have to check the ego at the door. It is more important to get continual stress on the muscle and getting injured will stop that from happening.

5×5 Training

If you want bigger quads, if that is your focus, try a 5×5 training program. There are a multitude of them available. Consistently using one of these programs will cause your squat numbers to grow and that will give you bigger quads in the end.  Give one of these programs a try for 12 weeks. Stick to it. You are going to hear people tell you how dumb it is. Don't listen. Just stay consistent and in the end your goal of bigger quads will be achieved.

Related Posts:

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  • Stronglifts 5 x 5 for Squatting Success
  • Monday Madness: Leg Devastation Workout
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Filed Under: Featured, Training

Saturday Sharing: My Thoughts on Losing Weight Too Quickly

December 13, 2014 By Michael Mahony, ISSA CPT Leave a Comment

losing-weight-quickly

Rant mode on. Losing weight quickly is generally a very bad idea. I meet so many people who have crazy (in my opinion) weight loss goals. Some of the goals are simply impossible to achieve.

The problem with losing weight quickly is that it requires superhuman efforts. Someone making attempts at losing weight quickly would have to put in some extreme dieting techniques and exercise plans. These extreme plans simply are not something you can maintain long-term. Most times losing weight quickly means losing muscle and not just fat.

Please understand that it is possible to lose weight quickly when it is done under medical supervision. A doctor can prescribe a very low calorie diet, but that can cause medical issues which is why you want to do so only under a doctor's supervision.

Honestly, the best way to lose weight is to do so slowly. Losing weight quickly causes far too many problems. In the end people losing weight quickly wind up with sagging skin and a poor body image. They are unhappy when overweight and unhappy when in shape. This is why I recommend doing it the slow way. It takes longer but also lasts longer. Rand mode off.

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Filed Under: Diet & Fat Loss, Featured

The 5 Best Back Training Exercises

December 12, 2014 By Michael Mahony, ISSA CPT Leave a Comment

back-training-exercises

There are so many back training exercises that it is almost impossible to pick just 5. I have a feeling there will be another set of posts following up on this one.

Training your back is an important thing. We use our back all day long. By building stronger back muscles we make everyday life easier. Here are 5 great exercises for building back strength and mass.

Pull ups/Chin ups

Definitely one of the best back training exercises is the pull up (or chin up) as it activates all of the back muscles at one time. This exercise targets the lats, shoulders, biceps and your grip. There are many ways to modify this exercise. You can change your grip, add resistance, do slow negatives, do holds, or go side to side.

Deadlifts

These are one of my absolute favourite back training exercises to perform. They allow you to move big weight and that's a good thing for mass development. Even rack pulls are amazing at developing the back.

Seated rows/Bent rows

As back training exercises go these are amazing. With seated rows, make sure you stay upright. Use proper form. With bent rows the problem is usually being too upright.  Getting the full range of motion for these two is very important.

Back Extensions

These target the erectors, hamstrings and glutes. Remain neutral and don't hyperextend your back. You can even add resistance.

Face Pulls

These are going to help you avoid injury. This is probably the most important of the back training exercises. They will help you with healthy shoulders. This is extremely important.

Flexibility is Key

One last point I would like to make is that flexibility is the key. Make sure that you are using a foam roller on a regular basis. If you have trouble with your shoulders, incorporate the Rotater in your daily routine. This is a device that I highly recommend. It fixed every single shoulder issue I have had and it keeps them away. Have a look at this video:

https://www.youtube.com/watch?v=7Qin8iDtxoc

If you don't have one of these then I suggest you get one.

 

 

Related Posts:

  • Build a Bigger Chest Quickly
  • How to Periodize Your Training
  • 6 Ways Rest Changes Everything
  • Life Changing Events that Hurt Your Momentum
  • 5 Reasons to Lift Weights

Filed Under: Featured, Training

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