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Musclecast Episode #1: Regaining Focus

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regaining focus

https://www.youtube.com/watch?v=vOeNc8w3_UE&list=UUE41TmBkF0sXlJMBIHcPGPw

Welcome to Musclecast Episode #1. This episode is all about regaining focus. Sometimes life throws us a curve ball and we fall off the wagon. The important thing is to pick ourselves back up and get to work regaining focus. It can be difficult unless you do it consciously. To me regaining focus means some planning. Everything I do seems to involve planning.

Regaining focus means realizing that you have to keep it simple. You shouldn't try new things while trying to regain lost focus. Instead, focus on what you know has always worked for you. It is the best way to make some progress and making progress will help you to keep your focus.  Listen to the video to find out more.

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My Weight Training Methods, Part 2

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There are many different weight training methods that bring about decent results. My own weight training methods have been evolving. I have learned that no single method works for me. In fact, there are even variations of methods that work as well.  You truly need to conduct the Experiment of One to determine what really works for you. That is the only real way to know what works and what doesn't work.

Full Body Weight Training Methods

There are various ways to train your entire body in one session. I have tried virtually all of them and can tell you that at least one of them works quite well. The benefits of a full body system of training are various. You get to train eve
ry 2 to 3 days. You are able to lift heavy. You can perform just one exercise per muscle group. It can truly work wonders on your body if handled correctly.

High Intensity Weight Training Methods

One form of full body training is HIT (High Intensity Training). This is one of those weight training methods that really hits you hard and fast. The way I handle HIT sessions is to use one set per exercise. I take that set to complete and total failure. I then rest 30 to 45 seconds in between exercises. This gives me a massive muscle building push as well as a cardio effect. This weight training method has really helped me build muscle in the past. A typical workout would look like this:

Hammer Pullover 185 x 10
Flat BB Bench 190 x 9
Lat Pull Down 195 x 6
OH Press 135 x 7
Cable Row 210 x 10
Dip 7
Scott Curls 75 x 6
French Press 75 x 7
Side Laterals 30 x 9
Shrug 295 x 7
Forearm Curls 85 x 7
Squat 210 x 7
Standing Calf 300 x 16
Standing Calf 300 x 15
Stiff Leg Deadlifts 185 x 10
Deadlift 275 x 10

I would do this type of thing 3 times a week, Monday, Wednesday and Friday. It is an extremely intense weight training method. If you try this be prepared to be winded the entire session. If you've never done something like this before also be prepared to vomit at some point during the training.

Modified HIT Weight Training Methods

There are also people like Mike Mentzer who modified HIT to include extra sets. What is intense about that is they do warm up sets in the range of 10 repetitions and then their working sets are 4 to 6 repetitions. Mentzer dubbed this “Heavy Duty” and it is an extremely effective method of training as well.

The Experiment of One Will Choose Your Weight Training Method

Make sure to conduct the Experiment of One carefully. Keep track of your progress as you go along. Analyze the results you get and make adjustments as necessary. This will choose your weight training method for you.

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Monday Madness: Barbell Complexes for Muscle Mass

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barbell-complexes

Whether you are trying to lose fat or gain muscle, barbell complexes are something you can't go wrong with. They work for bodybuilders and fitness enthusiasts alike. In addition to working quite well, barbell complexes also speed up your workout, allowing you to spend less time at the gym.

Barbell complexes also make your time in the gym simple because you  just need the Olympic bar, a pair of sleeves and some weights. You keep those throughout the entire workout.

Barbell Complexes Workout

Deadlift (1A)

Take a standing position in front of the bar so that your shins touch it and your feet are shoulder-width apart. Squat down and grab the bar with an overhand, slightly-wider-than-shoulder-width grip. Be sure to keep your elbows straight. Don't allow your lower back to round, pull your trunk back and up, drive your hips forward, and stand up. Squeeze your glutes at the top and return to the start position.

Front Squat (1B)

Take hold of the bar with a shoulder-width overhand grip. Raise your upper arms until they’re parallel to the floor. The bar should sit on the fronts of your shoulders if you are doing it correctly. Begin by driving your hips back and squat down until your thighs are parallel to the floor. Pause and return to start.

Overhead Press (1C)

Your grip on the bar should be a shoulder-width, overhand position. Standing with your feet shoulder-width apart, push the barbell straight overhead, pause, then return to start.

Bent Row (1D)

While keeping a natural arch in your spine, drive your hips back until your trunk is nearly parallel to the floor. Pull the bar directly to your belly button, hold, and return to start.

Romanian Deadlift (1E)

Begin the movement by maintaining the shoulder-width grip and drive your hips back until your trunk is nearly parallel to the floor. Squeeze your glutes and push your hips forward to return to the start.

Barbell Complexes – Instructions for Fat Loss

As mentioned, barbell complexes do wonders for fat loss. If fat loss is your goal, do the following workout twice per week in place of steady-state cardio. Use 65 pounds as your starting weight.

Perform 1A, 1B, 1C, 1D, and 1E, for 10 reps each, without resting between exercises. This is one complete set. Rest 45 seconds between sets. Repeat for four total sets.

Barbell Complexes – Instructions for Muscle Gain

If you are using barbell complexes to gain muscle, do the following workout twice per week in place of any conditioning workout. Use 95 pounds as your starting weight.

Perform 1A, 1B, 1C, 1D, and 1E, for 5 reps each, without resting between exercises. This is one complete set. Rest 90 seconds between sets. Repeat for two total sets.

Tell Us About Your Results

Use these barbell complexes and then come and tell us your results. We would love to hear how it has helped you.

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Feedback: Can You Help Me Out?

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Thank you for reading this post. To keep it really simple, I am looking to get some feedback on Fitness Expose. I want to know what topics you'd like covered. I want to know what would make you come back every day and what would make you participate in discussions via the comments on each post. I want your feedback on making this a top bodybuilding site.

Use the form below or send me a tweet at @mikemahony. Let me know your thoughts. Please share this with your friends who are into fitness and bodybuilding. Get them to provide their feedback as well. I would really appreciate it.

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Please note that I won't share your information. This is strictly to help me with improving Fitness Expose. Thanks for your time!

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Saturday Sharing: My Rant Bad Bodybuilding Information

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bodybuilding rant

The bodybuilding industry is huge and everyone wants a piece of the action. The internet makes it easy to share information and find information. As a result, there has been a huge influx of terrible bodybuilding information on the web.

When I started this site, Fitness Expose, my intention was to create a sort of consumer reports for bodybuilding and fitness. While that idea morphed into what is here today, I still do my best to point out problematic bodybuilding information. I am not afraid to call out someone who is much better known than I am in an effort to get them to improve the information that they put out. It infuriates me when I see inconsistencies in the mantra from some big name industry people.

Promoting Bodybuilding Products Only for the Money

One thing that truly gets under my skin is inconsistency for the sake of money. So many in the bodybuilding industry are guilty of this. Imagine for a moment you read an eBook by Bob Bodybuilder and in that book he states:

Workouts need intensity and the best way to get that is to work out harder and longer. Workouts lasting less than 90 minutes are for pansies.

Now imagine that you open up your inbox one day and there is an email advertising the 4 Minute Workout. You read the following:

We really don't have time for long workouts. The 4 minute workout will give you results in just 4 minutes a day. It is the exact program I use.

You take a closer look and guess who the email is from? You guessed it! Bob Bodybuilder is promoting a 4 minute workout. Am I the only person on this planet offended by this? Can you tell me why someone would write one thing in their own book while promoting exactly the opposite? It is all about the money to them. At that point I no longer believe anything Bob Bodybuilder says because he can clearly be bought for a price.

Dangerous Bodybuilding Techniques

Bodybuilding as a sport can be quite harmful to your health. The types of dieting that is done and the supplements taken can have terrible effects on your body. However, when a bodybuilder does these things they do it fully aware of the potential consequences. It worries me when I see famous bodybuilders giving out training advice and promoting things that are known to be quite dangerous. It is fine to present the information, but I would like to see a disclaimer that warns people it might not be for the beginner to intermediate trainee.

Making Bodybuilding the Only Way

I personally love bodybuilding. I think it is an amazing way to get inside your own head and become a better person. However, I am aware that bodybuilding isn't for everyone. I believe too many bodybuilders act as though their way is the only way. Get off your high horse and realize that you have the ability to help people just because of how you look.

Getting Caught in the Process

I was on Facebook the other day and saw a picture that showed a cardio machine with the final data from a cardio workout. One comment that was made was regarding fasted or unfasted cardio and the person making the comment is in incredible shape. If she told me she got in that shape by doing nothing but push ups for cardio I would likely try it. She is an IFBB Professional and knows her stuff. Her comment hit me hard because I am the analytical type. She said:

Too many people want to argue about doing cardio fasted. I say just do your damned cardio. It has to get done so go do it.

I loved the simplicity of that comment and it has changed my mind about a lot of things. I am no longer going to get caught up in the process. I am going to enjoy my training whenever and wherever I can. How about you?

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