Increase Your Bench Press With Explosive Strength Techniques

January 29, 2010 by  
Filed under The Fitness Bug

I talk about increasing strength quite a lot on this site, as I think that should be your primary goal over trying to increase muscle mass. Besides, how are you going lift heavier weight without increasing your strength? Catch 22 right…

The main way to do this is by performing bodyweight exercises (sometimes with resistance). Over time you will build superior strength compared to most of your peers as long as you stick to your routines.

But one other way to do this is by using explosive strength training.

Scenario

  • You get into the bench press position.
  • Max out 2 sets of 3 perfectly.
  • 3rd set you reach a sticky point! You can’t seem to push the bar up (Which is now just a few inches above your chest).
  • You call on your spotter, he gives you a ‘slight’ assist and you carry on pushing just fine.

Sound familiar?

I already know it sounds familiar, because none of us were born Superman.

And I know you have all faced that at some point. This is the sticky point that usually requires the help of a spotter. But by using the explosive strength techniques that I’m about to show you, you can soon say ‘bye, bye’ to the spotter and blast through those sticky points and start setting some new personal strength goals.

Clap your hand push-ups

The routine

  • 8 sets of 3 reps using 50% of your 1 rep max (1 minute rest in-between each set)
  • 20 minutes – Once a week – For 3-4 months
  • Do not do any resistance training on this day (A good idea would be to perform them on your ‘off’ days from the gym)

Performing the routine this way allows you to develop force and speed, not so much strength. However, clapping your hands in-between each rep will ensure that you are using maximum speed and explosiveness. In fact, for those of you who will be just started out with this technique, you won’t necessarily need to do the ‘hand clap’ thing. The main thing is that you perform the exercise so explosively that your hands lift up from the floor.

Perform these on an exercise mat. That will help absorb the shock when coming back down to the floor.

The warm up

Ironically you will have to do push ups (The common warm up exercise) before performing the handclap push up routine.

  • Arm circles
  • Slow tempo push-ups

This will warm up your chest, shoulders and triceps. Then it’s time to start clapping!

Push up tip: Keep your elbows tucked in by your sides at a 45-degree angle from your torso at all times. This will put more stress on your triceps.

The reason why I’m giving you these tips is so that you maximize those strength gains, and possibly overcome some plateaus. Besides, bench press never was my strongest exercise and this technique helped me increase my bench press by 30kg within 4 months. But another reason is to satisfy the answer to that question you will inevitably get asked.

How much can you bench press?

It’s the ego, macho thing that all of us guys have. And I think it’s safe to say that we both know that answering the question with a ‘large weight’ and being able to show and prove that we can push the weight, will give us the big high 5 from our acquaintances.

Then the word will spread… time to go viral with the stats.

Explosive is the keyword here, and as long as you are just that, you will soon find your self to be unbreakable like our good old friend Bruce in the film with the same name.

See you in the comments.

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How To Spark Growth In Your Chest Muscles

January 28, 2010 by  
Filed under The Fitness Bug


A few months back, I was over in a forum discussing what everyone’s pain points were. I have my own pain points too (Building leg muscles, Maintaining muscle mass in my arms), but there were a few people that I got talking too that just couldn’t manage to increase the size of there chest muscles. Every solution i threw at them they seemed to have tried, and i couldn’t figure out what to recommend without getting to know there past a little better (Or meeting them in person).

I always have been known for one to try and find new ways of doing things, and that’s probably one reason I’m always enthusiastic to share the new things I learn with YOU. The Stayfitbuggers – Innovative and new ways to build muscle.

Anyhow, since then I have played around with a few chest exercises which I know everyone who builds muscles with weights will be performing.  All this testing, playing around and analyzing has lead me to find ways that can help you spark muscle growth in your chest muscles.

How do I know these work?

Because they have been working for me!

But Shaun, you said to never follow the leader…

Correct! What you need to do is try these small tweaks to these already popular exercises and if what i have instructed doesn’t work for you, just give them a further tweak.

It could be anything from,

  • The number of reps you perform
  • Adding more resistance to a dipping belt
  • More explosive exercise technique

Or other things.

All of us have to find our own ‘map’ and way of doing things when it comes to building muscle, busting through plateaus and living a happy bodybuilding life. But hopefully guidance from individuals like myself will help give you a good kick start and great get-up-and-go motivation in those times of need.

Enough of my blabber. Check the tweaks.

The Dumbbell Bench Press

The Tweak

Start with your palms facing each other in the bottom position and your elbows tucked to your sides.
As you push the weights up, rotate your wrists so that your palms face forward in the top position.

The Result

The twisting motion activates the fibers in all of the areas of your chest.

Dip’s

The Tweak

Move your hands out wider so you get a deeper stretch in your pecs when you lower your body.
Look for V shaped Dip bars rather than parallel ones. Doing so will give you much better results

The Result

A wider grip position makes for a more challenging exercise and helps you recruit even more muscle fibers in your chest.

The Dumbbell Fly

The Tweak

  1. Try doing these by placing a towel on the floor.
  2. Fold the towel in half and place one palm on each end of it and get into pushup position with your knees on the floor.
  3. Move your arms apart as in a normal fly and lower your chest toward the floor.

The Result

A much more challenging exercise that will  work your pecs, back, and core.

Give these a try. If you see no substantial changes to your chest after a few weeks then take out your own map and start tweaking. If that is what you end up doing and manage to find success further to what I’ve instructed here, then feel free to post in the comments below.

See you there.

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The Olympian Workout to Build Strength

January 27, 2010 by  
Filed under The Fitness Bug

Gymnasts to be specific.

Every time I watch the Olympic games every four years, I am always truly inspired by the level of strength that the gymnast men (and women) have once they mount the Olympic rings and do the business. Perhaps that could be a reason why I have become such a fan of body weight exercises, as I know that is what those gymnasts concentrate on more than anything else. For some gymnasts, they don’t include resistance training at all when developing there muscles.

Although we may be  inspired by them, we must not forget that what we see them do at the Olympic games is the end result of blood sweat and tears (and years) of training specific muscle groups to get into the position they are in.

Now none of us are going to become gymnasts anytime soon, but the workout routine than I’m going to share with you will allow you to train like one and yield results just like they do.

– A Combination of body-weight exercises (with some resistance)

– This workout is sweet on the time factor to, running at 40-45 minutes max.

The Plan

  • 4 weeks
  • 3 workout routines
  • Alternated each session
  • A day rest between each session

Note: That when the reps decrease, increase the weight.

Workout  no.1

Step 1

  • Chinups
  • Dips

Week     Sets     Reps     Rest
1            4          8           120 Seconds
2            4          6           120 Seconds
3            4          4           120 Seconds
4            4          8           120 Seconds

Step 2

  • T Pushup and Inverted Rows

Sets     Reps             Rest
4          Till failure    120 seconds

Workout no.2

Rest 60 seconds after each set
3 sets of 10 reps for each

Step 1

  • Bulgarian Split Squat
  • Step-ups

Step 2

  • Hanging Leg Raise or Incline Reverse Crunch

Step 3

  • Swiss-ball plank

Workout no.3

Alternate the exercises
But this time you can keep the rest periods as long as you wish

  • Weeks 1 and 3: Do as many sets of 5 repetitions of each exercise as you can in 20 minutes.
  • Week 2: Do 30 reps of each exercise in as few sets as possible.
  • Week 4: Do 45 reps of each exercise in as few sets as possible.

Step 1

  • Chin-ups
  • Dips

Step 2

  • Push-ups
  • Inverted Rows

And that’s your Olympian/ Gymnast workout

And just to remind you all. The Unique Body-weight Exercises ebook that I said I would share with you is soon on it’s way to completion. In the mean time give this workout routine a try.

See you in the comments.

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6 Non-crunch Bodybuilding Six Pack Exercises

January 26, 2010 by  
Filed under The Fitness Bug

Guess what everyone? I’ve got a 6 Pac and I love it.

But you already knew that from Effective 6pac building techniques. You would also know that since building a 6 Pac, I have not had to perform any sit-ups, crunches or leg lifts to maintain it. So what am I doing to keep my stomach in shape? After all, it has been 10-12 years since I originally carved my stomach into 6 firm defined parts.

Well I didn’t tell you then, but I will tell you now.

The Myth

‘You have to perform an endless amount crunches and sit ups to build a 6 Pac’

Reality

The above statement is completely untrue!

Yes, you will have work hard and pull out all stops to build your 6 Pac. But you don’t necessarily need to keep that up in order to maintain your newly chiseled torso.

The Solution

The reason why I have been able to maintain my 6 Pac without even doing a single sit up again, is because I have incorporated exercises into my workout routine, which recruit all of the muscle fibers of the body that hit deep within the muscle tissue.

Here are the exercises.

The Renegade Row

Just a few posts ago in 5 Essential Bodybuilding Tips You’ve Missed, the last tip I gave you was to contract your stomach muscles as if you were about to be sucker punched in the gut. That is exactly what you will have to do when performing this exercise. If you don’t do that, you will probably end up falling over.

How to do it

  • Position yourself so your legs are straight out behind you while balancing your upper body with your hands (Push up position)
  • Place a dumbbell by each hand, shoulder-width apart on the floor under the shoulders.
  • Once in this position, transfer your weight to one side and proceed to lift the arm up to perform a one-arm row.
  • Then you can either perform the second rep on the same side or switch over to the other side and alternate between reps.

I understand that not all of you reading this will have great stability skills, so to make things a little easier for yourself, buy yourself a pair of Power-blocks (Which are being used in the video). I wrote a post about these a couple of months back and they are currently in my top 3 pieces of gym equipment that I own. Remember, that if you do decide to use power blocks, you must treat them as part of the furniture as they are durable, space efficient, a best friend for home winter workouts and lifesavers for working out on the move.

Side Leg Raises


I don’t perform this exercise to often, as I prefer to stick to more challenging exercises. But it is effective nonetheless.

How to do it

  • Position your body on the floor so that you are in a side-ways position (Crap at balancing? Well you’re just going to have to get good at it)
  • Once you’ve found your balance, lift the leg that is closest to the ceiling up and down.
  • Those are side leg lifts.
  • To increase the challenge, bring the leg forward and back as well. If you do this, just be sure to keep your back straight otherwise you could injure yourself.

The One Legged Squat


This proved to be a favorite amongst many of you when I covered this back in unique body-weight exercises. But what I didn’t mention at the time is that this is also a great exercise for building your abs

  • Stand so that you’re balancing on one leg with the other leg raised out directly in front of you.
  • Next, begin to squat down on the standing leg, maintaining balance the entire time.
  • Go down as low as you can possibly go, and then rise back up to the starting position.

Cable woodchoppers

These are great for your abs and shoulders. This exercise is also great for building functional strength.

How to do it

  • Stand sideways next to a cable machine with a low-cable pulley attachment by your feet.
  • Bend over using a slight bend in the knees and reach for the handle.
  • Then straighten your body back up while twisting in the opposite direction until you are holding the handle across your body and above your head in the opposite direction.
  • Pause for a few seconds and then lower back down to the starting position to complete the rep.
  • 1 set of 10 reps for each side.

If things start to become easy, just add resistance.

Stability ball jack-knife


We all know how much I love to share high intensity training and workouts/exercises and this is another to add to that list. If you don’t include some high intensity, how else are you going to push yourself to the max?

How to do it

  • Place your elbows on a bench while your legs are behind you on top of an exercise ball, with your stomach facing the floor.
  • From there, lift one leg off the exercise ball and raise it out to the side of your body
  • Then curl the ball into your chest with the leg still on top of it. Once the ball is as far as it can go, extend it straight out behind you again.
  • That’s one rep. Perform 3 sets of 10. increase with strength.

Lunge with ball pass-off

For this exercise you will need to find yourself a gym partner and grab yourself a medicine ball.

How to do it

  • Perform a standard lunge while holding a medicine ball.
  • As you lower down to the ground, twist to the side so you are able to hand the ball off to your gym partner (who will be behind you)
  • From there, twist back to the front and continue with the lunging motion until you get to the bottom portion of the second lunge. Have your partner pass you the ball on your other side.
  • 10 reps on each side.
  • 30 to 60 second rest in-between.

I don’t perform all of these exercises all of the time. But I do have my favorites such as the cable woodchopper and one legged squat. Both of those exercises I perform on a regular basis. Either way, all of the exercises above will work the core part of your body that each is designed to do, while at the same time working your abs. If your goal is to maintain your abs or to improve different sections of them, then be sure to slip these exercises into your weightlifting routine and you will achieve just that.

See you in the comments.

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7 Stress Beating Foods (A Day In The Life At Work)

January 25, 2010 by  
Filed under The Fitness Bug

In last weeks post, I went into detail of how you can overcome the things that can cause delays during your life as a bodybuilder. One of the things I covered was how you can overcome stress from work, and how not to let work interrupt your weightlifting routine by ‘Identifying the office athlete’.

But today, I’m going to take things one-step further. I’m going to take you through

‘A day in a life at work’

And I’m going to share with you 7 foods that you can eat at 7 key points of the working day that will help ease stress.

7.00am – The Morning Rush/ Gridlock

Regardless of which city you are in (London, New York, Tokyo, Beijing), that morning commute may often come to a halt because of some ‘signal failure’ on the train and add an extra half hour to your commute ‘time to call the office’. That would have just given you extra unnecessary worry. Since you are already running late, you might as well take a pit stop and drink something to calm you down.

Agony Antidote

I do like Starbucks and I have my favorite picks every time I go there. But when you find yourself stressed first thing in the morning, try this for starters.

Skim-milk chai latte and half a bagel with cream cheese

The bagel = Carbs = Energy

The Milk = Protein = Alertness

That should get you back on track for the next few hours ahead.

10.00am – Your Time to Shine… Gets Screwed Up

You have a big presentation in your department meeting and for some reason, the IT support guy forgot to reserve the projector for you the day before, leaving you running around like a headless chicken looking for alternatives. That will stress you out for sure, especially if you have a point to prove to the head honchos.

Agony Antidote

Serotonin = one of your bodies stay calm chemicals

Tryptophan = this helps build up levels of serotonin

When you are stressed, the levels of serotonin in your body may drop considerably. When this happens you will want to quickly build up your levels of Tryptophan. All you need to do here is drink Milk!

12.00pm – Unexpected Invite to Lunch by the Boss

Because this is an unexpected invite, you have no idea what the Boss man has on his agenda for the next hour or so.

Agony Antidote

When it comes to food, go for a ‘manly’ salad. Add chicken and fish to the meal. Those foods will tickle his taste buds and appetite.

But why a salad?

Leafy greens – Arugula, chard, spinach

All are rich sources of vitamin B, which are known for activating your feel good hormones. Lack of vitamin B can actually leave you feeling quite nervous or even sometimes stressed. If you both have the feel good factor running in your veins for the next couple of hours, good things may just swing in your direction.

4.00pm – You F**k up a Pitch to a Client

When a pitch to a client goes smooth and well, you will feel like running into the men’s room, taking a look at yourself in the mirror and kissing it. But when a pitch goes horribly wrong ‘ironically on one of your biggest clients’, it will feel like death has just warmed up. Stress!

Agony Antidote


M & M’s (Peanut flavor)

Why?

The chocolate = Triggers the release of ‘instant’ relax endorphins

The nuts = Refills your protein stores and helps you regain focus

7.00 pm – Your lady is Angry (At You)

Your Lady ‘ What time do you call this! It’s like the second week that you have worked late now. I think you are prioritizing work over ME!’

Very hostile! This probably means no sex too. 🙁

Agony Antidote

Grilled salmon

I’ve talked about the benefits of eating fish before back in Brain Foods for Working Out with salmon, mackerel and trout containing the highest level of fatty acids (Omega 3) of them all. But serving up a meal for two of this stuff will help reduce hostility in her by up to 20-25%

Your favorite (Baseball/ Football/ Basketball) Team is About to Lose

If you are a fan of sport and a devoted fan of a team, then I know you will be feeling edgy at this crucial time in the game. Stress!

Agony Antidote

Grab an Orange

You will probably be quite fixated at this time, and what you will need is a little sugar rush for a short burst of energy. Grabbing an orange will help keep your hands and mouth busy.

11.30pm – Can’t Sleep?

Your team won the match, you called on your friends to gloat, it’s time to hit the sack but realize you are wide awake from that sugar rush.

Agony Antidote

What you need to do is re-active your sleeping hormone, melatonin. And this is what you need to guzzle down to do so

That is oatmeal and bananas.

Everyone’s day in a life at work will be different for sure, but all of you will face similar situations as the ones mentioned above. When you do, you now know what actions you need to take.

Stress? I don’t even know the meaning of the word! 😉

See you in the comments.

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The Workout Routine That Has It All!

January 22, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

Well… It nearly has it all. The only thing this workout routine won’t give you is big bulging muscles. However, it will give you super functional strength along with speed, agility and endurance. That surely is more beneficial to you than muscles that just look nice for the ladies to see and feel…. right?

Well… I’ll leave that question for you to answer. Nevertheless, this workout routine nearly has it all.

*Words of Warning*

This workout is not for the faint hearted

If you remember my guest post on Dieselcrew.com Balancing Cardio Exercises for Weight Training you will remember the part where I talked about high intensity training, running up hills once or twice per week and the level of fitness you need to be at to perform that.

This workout routine stands side by side with high intensity training and here’s what you will need in place before you even think about doing it.

What You Need

  • No injuries, especially in your lower body.
  • Doctors approval – I’m not going to be responsible for any untimely deaths. Take precautions and get your doctors opinion noting your current state of fitness and health.
  • New gym shoes – your current gym shoes may have lost their support through wear and tear, so buy some new ones to ensure you have full 100% foot support.
  • A jump rope.
  • A large bottle of water.

*Another Warning*

This is a non stop routine, your body will be moving at every moment during this routine. So there will be no time to stop off over at the water fountain.

  • An empty gym – You’ll see why in a moment.

What You Need To Do

Design your routine

That is,

  • Choose 4 upper body exercises.
  • Choose 4 lower body exercises.

To make things simple for you, I’ll start you off.

Upper body – Bench press, lat pulldown, dumbbell biceps curl and row

Lower body – Squats, hamstring curl, the adductor and abductor machines

Structure a good order to do them in (Based on the layout of your gym) and then do a practice walk through.

The Workout Routine that has it all

  • You lift light weights as fast as you can while maintaining perfect form, doing between 10-15 reps.
  • Once you complete one set, grab the jump rope and jump for 15 seconds (Increase the time as you get better).
  • Put the two jump rope handles in one hand, drink some water, put the bottle in the other hand, and walk quickly to your next exercise.

If the equipment you need is in use, just move on to the next exercise and then go back to it once it is free (This is why you need an empty gym).

  • Remember – No stopping! If you been to fatigue, just limit the number of reps you do and decrease your jump rope time. But don’t stop
  • Each group of exercises alternated with the jump rope is one set.
  • Perform 4 sets of each (10-15 reps)
  • At the end of each set, walk slowly around the gym for one minute and thirty seconds and breathe deeply

That’s it. The reading part is easy. Now go and do the damn thing.

I already know that you may initially struggle with the above, and when you, it won’t be the end of the world. All you have to do is cut everything back.

  1. Resistance – Can’t handle 10kg dumbbells? Decrease the weight to 5kg.
  2. Jump rope – Can’t last for 15 seconds? Just do 10 jumps each time.

This routine maybe off putting for most of you muscle heads reading this, as the focus is to build muscle mass. But guess what? It will help you build superior functional strength which will help you lift heavier free weights and max out your reps during your unique bodyweight exercises.

I’ll be really interesting to see your feedback on this routine, and once you do put it into action, feel free to drop your response in the comments.

See you there.

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The Super Calf Bodybuilding Routine

January 20, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

Recently I have been focusing quite a lot on building up my calves. In fact… this is not even a recent issue. This is an on going never ending issue with me and my 6ft frame with more legs than body. However, I have started to see some results since following and mixing up my workouts with the weightlifting routine I am about to show you.

Workout No.1

Calf Press On The Leg Press Machine

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Dumbbell Single Leg Calf Raises

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Rocking Standing Calf Raises
Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Workout No.2

Single Leg Calf Raises

Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Seated Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Calf Press On The Leg Press Machine

Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Now all you have to do is alternate! Have fun.

See you in the comments.

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5 Essential Bodybuilding Tips You’ve Missed

January 19, 2010 by  
Filed under The Fitness Bug

It’s been a while since i fed you straight to the point bodybuilding tips. So now it’s time to end the drought and feed you with some bodybuilding tips that you probably know about to some degree, but may have overlooked.

The Reps

Vary your repetition range. What you do here is adjust the weights during your workouts over a period of time so that you stimulate every type of muscle growth. Try this for a month, performing three full-body sessions a week:

Instruction

Do five repetitions per set in your first workout, 10 reps per set in your second workout, and 15 per set in your third workout.

The Sets

If you’re doing eight or more reps, change it. Keep it to three sets or less. If you’re pushing out less than three reps a time, you should raise that number to at least six sets.

The Exercises

Instead of focusing on the number of different exercises you do per muscle group, go for a total number of repetitions between 25 and 50. This could mean five sets of five repetitions of one exercise (25 repetitions) or one set of 15 repetitions of two or three exercises (30 to 45 repetitions.). Doing this will allow you to sustain the level of effort that you will be putting in to your workouts.

Don’t Let Your Knees Go Past Your Toes

This is the main concern when performing squats or lunges. Allowing your knees to move too far forward during your exercises puts more force on your knee ligaments.

Focus more on your upper body and less on knee position when doing these exercises. By trying to keep your torso as upright as possible as you perform squats (and lunges), you’ll reduce the stress on your hips and back.

How to stay upright

Before squatting, squeeze your shoulder blades together and hold them that way

As you squat, try to keep your forearms perpendicular to the floor.

Lift Weights and Suck Your Belly In

I like to call this one a neat little trick rather than a body building tip. Here’s what you do:

You don’t actually suck your belly in. All you do is tense your abs as if you were about to be punched in the gut. This activates all three layers of your abdominal wall, improving both stability and performance.

That’s all you are getting for today :). But stay tuned for the next update of bodybuilding tips.

See you in the comments.

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The Secret Lunge Exercise

January 18, 2010 by  
Filed under The Fitness Bug

This is an exercise that I found way back in the 90’s when I used to train on the track. Back then I learned many secret exercises to help park muscle growth, but as time has gone by, they seem to have faded slightly in my mind. But recently, I had a trip down memory lane and began to reminisce of how obsessed I was when executing all of those exercises to help keep my performance up. As my thoughts ran wild, I remembered how I used to lunge down the track for 30metres a set. ‘PAIN’!

And then another exercise came to mind.

The Side Lunge

Many of you are probably used to performing lunges which involves stepping forward and then stepping back. That is a great exercise yes, but to stimulate your muscles you will need to innovate and show them something new. Open them up to the world as such.

Side lunges work the muscles of your hips and thighs from an all-new angle. This, of course, can spark muscle growth, as well as improve the stability of your knees–lowering your risk of injury.

Now, this exercise doesn’t look to difficult to perform, and doesn’t necessarily require the use of weights either. But don’t be fooled. Just like my favorite beverage Long Island Ice Tea, it will break you down before you can even begin to notice. But that’s a good thing, as you will always be faced with a challenge.

Enough talk from me. Here’s how you do it

The Dumbbell Side Lunge

  • Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each together.
  • Stand tall with your feet hip-width apart and pointed straight ahead.
  • Lift your right foot and take a big step to your right as you push your hips backward and lower your body by dropping your hips and bending your knees. Push yourself back up to the starting position as quickly as you can.
  • Your lower right leg should remain nearly perpendicular to the floor.
  • Your left foot should remain flat on the floor.
  • Try to lower your body until your right thigh is parallel to the floor.
  • Do all your reps with your right leg, then perform the movement by lunging with your left leg.
  • 3 sets
  • 8-10 reps

Tip

Make sure you push your hips back as you lower your body and be sure to keep your lower back naturally arched as you perform the exercise.

And for those of you who are interesting in growing the size of your butt… this will help with that too.

See you in the comments.

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Lats ‘Wings’ Routine For Your Bodybuilding workout

January 15, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

It’s been a while since i posted How To Build Lats (Wings) Like These and since then it feels like I have left you hanging without a workout routine to follow it up with. Just like the other body parts that I have covered, here are 2 weightlifting routines that you can alternate to build a killer pair of lats.

Remember this guy?

The Lateral King

Workout no.1

Bent Over Barbell Rows

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Close Grip Front Lat Pulldowns

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Hyper-extensions Back Extensions

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Workout no.2

Bent Over One Arm Long Bar Rows

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Gorilla Chin Crunches

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Smith Machine Stiff Legged Deadlifts

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Switch these weightlifting routines up and feel free to let me know how you get on.

See you in the comments.

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