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Heavy Muscle Radio: A Podcast Review

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heavymuscleradio

Heavy Muscle Radio is hosted by Dave Palumbo and Chris Aceto. If you know bodybuilding then you know these names. You also know that you can't go wrong with these guys. Both of them are respected experts. Chris Aceto has consulted with Jay Cutler, 4 time Mr. Olympia champion. These guys are no slouches and neither is their radio show. It airs every Monday night.

The episode I am reviewing was right after the New York Pro. It was nothing short of amazing. These guys made history in this episode. It was the first show they did on video and the first one that was done live. To commemorate the occasion they took calls live as well. What amazes me is that these guys tell it like it is. They know bodybuilding and that fact becomes quite clear as you listen to/watch their show. 

Dave Palumbo has a great voice and an amazing personality. He keeps you very interested. Chris Aceto just knows his stuff and you hang on to his every word. There are so many great bodybuilding podcasts these days. The amazing thing is that some big names are working together to present great bodybuilding information.

If you like to be entertained, this is the show for you. They try to make it funny and interesting and in my opinion they succeed. I did not lose interest at all during the show. The content stuck with me and that usually means I was extremely interested.

Dave Palumbo discussed how the results of the New York Pro has created some excitement because a new guy wins it. According to Dave, he dominated the show, being coming in as big as Ronnie Coleman. 

This show is something you should add to your list of shows you listen to. You will learn a lot and you will be entertained at the same time. 


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Old Guy Muscle Building YouTube Channel

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OldGuysVideoCoverMy training partner, Ken Waters and I have started a new YouTube channel called Old Guys Building Muscle. It is going to be chock full of tips for people (men and women) over the age of 40. We will show you exactly how we train in order to gain some muscle and lose some fat.

Younger people will gain knowledge from this channel as well. What works well for people older 40 can also be adapted to work well for people under 40. You may have to modify some of the tips slightly and frankly, we will discuss any modifications when doing the videos.

Come back here often. We will be taping entire workouts, exercise tips, training philosophy discussions and the like. It is going to be an amazing channel.We have some great ideas for future videos. Our training is intense and we are looking for massive results. 

Our current mission is called Operation Get Swole. The stated purpose of Operation Get Swole is to get as big as possible, but I am going to add that we want to get as lean as possible as well. Both things need to happen in order to show off our very hard work in the gym.

If you are an older person and want to know how to train this is the channel for you. Do not forget to visit regularly. Your suggestions for topics would be greatly appreciated and can be left in the comments section below. Your wish will be our command and we will work on any video ideas you present as long as they are relevant to the stated purpose of the Old Guys Building Muscle YouTube channel.

We hope that you will use these videos to get motivated at the gym. Push yourself harder than you ever thought was possible and you are going to see some crazy results. You will also learn some of the problems we have (injuries, poor recovery, etc.) as we discuss those problems.

We hope you enjoy the video!

Old Guy Back Day from Michael J Mahony on Vimeo.

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Monday Madness Workout: Shoulder Shredding

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shoulders

Shoulders can be a very impressive body part if brought out correctly. Nice broad shoulders attract the ladies and ladies, when you have nice shoulders it attracts the men as well.

Anatomy of the Shoulder Muscles

The shoulders consist of a front, middle and rear deltoid area as well as the rotator cuff area. It is important to work all these areas equally so as to not cause an imbalance in the shoulder. If you work the front delts too much the rear delts won't be able to do thheir job. You can have pain in your collarbone as a result or several other issues with the shoulder. Many people neglect the rear delts when training. Do so at your own peril!

The rotator cuff needs to be kept loose. I personally use the Rotater to accomplish this. This fantastic device is the best way to maintain rotator cuff health and avoid future injury to the area. It is designed to specifically stretch and strengthen the rotaror cuff region of the shoulders.

The Shoulder Shredding Workout

Now that you understand how the shoulders are put together, let's take a look at the shoulder shredding workout.

Exercise Sets Repetitions
Overhead Press 4 10-12
Arnold Press 4 10-12
A1. Side Laterals 3 12-15
A2. Front Laterals 3 12-15
Bench Rear Delt Row 3 12-15
Cable Bent Laterals 3 12-15
Upright Row (wide grip) 4 12-15
BB Shrugs 4 12-15

The Shoulder Shredding Workout Explained

We start with some moderately heavy overhead presses. Do these with strict form (check out Mark Rippetoe discussing form here). This exercise will focus on your anterior deltoids. As you lift, count the repetitions on each set. When you can complete 15 repetitions on all 4 sets it is time to increase the load.

We move from overhead press into the Arnold Press. Be sure to keep the dumbbells close to each other and have them remain so throughout the entire motion. Resist the urge to separate them from one another. Again, attempt to get 15 repetitions on every set before increasing the load.

Next up is a superset of side laterals and front laterals. This one is going to burn. You perform a set of side laterals and immediately follow up with a set of front laterals before taking a rest period.

The Bench Rear Delt row is a favorite movement of mine. You can get away with a pretty light weight and still really push the muscle. A great description of the Bench Rear Delt row is here. Be careful with range of motion. Most people go too high on this exercise. You want to stop as soon as the elbows are just slightly above the shoulders.

Cable Bent Laterals are now performed using the cable rack. You assume the bent lateral position with the cables crossed over one another and perform the motion exactly like a bent over lateral with dumbbells. The difference here is that the cables will keep the muscle under constant tension, making this a much more difficult exercise to complete.

We now move to an upright row with a wide grip. Grasp the barbell with a shoulder width grip. As you lift the bar upwards, force your elbows to lead. As you lift the bar allow your elbows to flex. The wider grip will help protect your rotator cuff.

We finish off with a movement that will build up your traps. The Barbell Shrug can be done with as heavy a weight as you can handle for 15 repetitions. You will let your arms hang as you hold the barbell and you will shrug your shoulders up towards your ears. When you reach the top really squeeze hard and then slowly lower the weight.

Intensity is a Must

When you train any body part the intensity you use is extremely important. Push yourself to the max. If you want to see some growth don't phone in your workouts. The shoulders are no different. Push through the burn and work hard. Give it everything you've got.

Conclusion

By being consistent and giving this workout plan a chance to work you will find that your shoulders change in a matter of weeks. Give it a chance and let me know what you think.

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Operation Get Swole Update: 5/27/2013

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OperationGetSwoleVideoCover

The update this week is bleak and sad. On Tuesday I was doing my second cardio session of the day. I was on the treadmill. I spent 2 minutes warming up and then upped the speed to a running pace. As soon as I did so I felt funny. My body completely shut down and I blacked out on the treadmill. I wound up injuring my right quad muscle. My face got “rug burn” and I cannot train now for 2 weeks (doctor's orders).

Injury to the head

This comes at the wrong time, that's for sure, but it is important because there is a lesson to be learned. Injuries are going to happen. You should roll with the punches and get back to training as soon as possible after the injury. In this case I am not allowed to lift or do cardio at all. 

It would be very easy to just give up, but I am not going to do that. I am going to fight through the injury and just work harder on the other side. I am ready for whatever is in front of me. I am trying to stick with the mindset a champion would have because that is what I plan to be. Why wouldn't I work harder after an injury?

These things separate the hard workers from everyone else. It is all about how you react to the injury that matters. I honestly have never once wallowed in what is going on. I took care of business by going to the emergency room and getting checked out. From there I just listened to the doctor and then formulated a plan moving forward (see video below). I am ready to get to my goal and have been for a long time.

What kind of mindset do you possess? Are you the type who will fight through anything or do you give up? Remember, 100% of the people who give up fail at accomplishing their goals. That is a certainty and there is no arguing about it. None. You just have to tell yourself that it isn't the end of the world and then you have to believe it with all your heart.

I will be working at healing. Things have gone well already. I am able to get up and down from the couch without a struggle now. There isn't a constant nagging pain in my leg any longer. 

Find me on Mobli — http://mobli.com/michaelmahony

 

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Saturday Sharing MeMe: #3

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Saturday Sharing

Today I’d like to share with you my 5 questions about back training from your perspective. Your job is to answer the questions in the comments or on your own blog that relate to the topic this week. If you decide to put the list on your own blog, be sure to leave a comment with a link to your blog. Please note that permission is NOT granted top copy the question to a forum or message board for the purpose of having the readers participate in the answering of the topic.

 

 

Topic for Saturday, May 25, 2013: Back training.

  1. What goal is more in line with your own right now — a thicker back or a wider back?
  2. Do you train back thickness and width in the same workout?
  3. What is your favorite exercise to thicken the back?
  4. What is your favorite exercise to widen your back?
  5. True or False: Back day is your favorite training day.

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