Great Execution YES/ Rushed Muscle Building Diet Plans NO

November 29, 2010 by  
Filed under The Fitness Bug

A well executed and thought out workout/diet plan is better than a rushed one.


Because A rushed executed plan will just leave you with more crap to clean up. In this case, more fat to get rid of.

This actually applies to many other things you want to achieve in life too. I won’t go into what those could be here, because I really do want to stick to the topic at hand.

But the key point here is that you need to be diet precise, while at the same time tracking your…

  • Appearance
  • Bodyweight
  • Rate of metabolism

Along the way…

You will need to do this because everyone’s bodies/ and rates of metabolism will vary. Yes, it’s all good following websites like Stay-Fit Bug and consuming all of this written information that’s provided. But you also need to step away from the computer screen and track what happens in your real day-to-day life. Which is of course what I tell you in the Build a 6 pac: from flab to flat ebook.

The other reason you need to be diet precise is because of how the body works. Speed is not in your favor, hence why a rushed plan in order to build muscle fast is a flawed plan.

Great execution

Is what’s need… every time!

Note that down, because it will apply to many things in your life along side living the fitness lifestyle.

How the body works

The body doesn’t respond well to rapid changes. Overnight success doesn’t exist. If you try to do this, by stacking your guts full of food everyday (5-6000 calories per day), the chances are you’ll start poking Mr. Insulin in the butt, causing him to get all fiery and start spiking. Your muscle receptors will start to get sick of this (The folks who control how much food goes into your muscles. Kind of like the bouncers at the front door of a club) and they’ll eventually shut the doors. This is when food gets stored as fat, which is the usual normal bodily process, but in this case, more often than usual (Can lead to diabetes in the most serious of cases). So moderation will always be in your favor.

The rule

To increase body mass you need to consume more calories than you use.
But only what your body needs in order to put on muscle (250-500 calories above maintenance levels).

If you consume more than what you need, you will run the risk of putting on extra fat, which of course kills your muscle definition, making you look fat.

And which of course defeats the whole objective of this article…

Building Muscle For Bulk Is Un-sexy/ Build ‘Ripped’ Muscles Instead

Plan, execute and lap up the results.

  • 6 months of planned execution = success
  • 3 months of rush + 6 months (Or more) of fat clean up = failure (9 months or more)

And I can tell you now, trying to shift fatty weight and get cut again is not easy. In fact, it sucks… big time! But you already knew that, didn’t you? Of course you did, otherwise you wouldn’t have stumbled upon this article.

Read this post for the extreme example.

Building Muscle For Bulk Is Un-sexy/ Build ‘Ripped’ Muscles Instead (The guy on the right)

And follow this post for a known approach to keep the fat stores at bay.

The 4 Crucial Steps To Shred ‘Core’ Fat And Build Lean Muscle

So, after all is said and done, we once again get re-directed back to the headline of this post.

Great execution YES/ rushed muscle building diet plans NO

Take your time, follow everything you read above (including  your own personal tweaks) and build that sexy ripped muscle mass… without the fat!

And if you need a solid approach on how you should be structuring your weightlifting diet, then be sure to check out the guide to necessary supplementation.

I explain what it’s all about in the video below

See you in the comments.

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To Train To Failure? Or to NOT Train To Failure?

November 10, 2010 by  
Filed under The Fitness Bug

Work Smarter, Not Harder…

You all know that saying… right?

Of course you do!

However, I prefer to say work harder and smarter. Now, lets adapt that concept to the bodybuilding…

Lift smarter, Get bigger

Which is mostly true, in all it’s simplicity.

Now back to the headline.

To Train To Failure? Or to NOT Train To Failure?

I decided to analyze this due to a recent argument I stumbled upon.

(A) Train to failure

(B) Don’t train to failure (Leave some gas in the tank)

Some facts

Slow twitch muscle fibers – Contract for a long period of time, yet provide weak bursts of power

Fast twitch muscle fibers – Contract fast, provide strong bursts of power, yet fatigue much quicker


  • A 100 meter runner (Will mostly have fast twitch muscle fibers – Evident via their high calf muscles)
  • A 400 meter runner (Will mostly have slow twitch muscle fibers – Evident via their lengthy calf muscles)

(A) Train to failure

Concept A suggests that training to failure and maxing out those last few reps (With everything you have to give) will begin recruiting  muscle fibers that are rarely used. These muscle fibers ONLY come into play when your muscles are engaged in high intensity weight training. Most people don’t ‘actually’ train to failure. Most people ‘actually’ stop at 80%. Therefore REALLY training to failure will REALLY recruit more muscle fibers.

The result…

Better gains

Note: At this point, both slow and fast twitch muscle fibers are recruited. However, the fast twitch muscle fibers will fatigue before the slow twitch muscle fibers do.

(B) Don’t train to failure (Leave some gas in the tank)

Now, this is a concept that I included in the Unique Bodyweight Exercise ebook. A routine that focuses on increasing strength gains and muscle mass.

This concept suggests that training to failure will kill the performance of your fast twitch muscle fibers while they are at their peak. Therefore, resulting in smaller strength gains.

This concept suggests that leaving a little in the tank (Ending each set just before you begin to fatigue) will ensure that you use your fast twitch muscle fibers when they are at their best, resulting in better overall strength gains.

Now, I agree with both concepts…

  • Depending on the specifics
  • Depending on what the individuals goals are

The specifics

Now, you’ll hear and read these types of debates all the time. Or why one study suggests top follow concept A over concept B or vice versa. But a key point a lot of these studies fail to miss is the specifics.

  • How many test participants were there?
  • What was the ratio of those testing concept a to those testing concept B
  • What was the male/female ratio?
  • What are their body types and training backgrounds?
  • How did they lift during the test (Slow eccentric movements? Fast?)
  • What were the participants rest periods prior to the test?
  • Did they all follow the same nutrition plan prior to the test?
  • Do they all share the same current strength levels?
  • Who conducted the test?
  • How many sets were performed?

These are just example specifics, there could be many others.

Now, sound advice is what you are after… right? Of course it is. That’s why you have found your way to this article.


Therefore, whenever you read some new study or concept, make sure you look deep into the specifics of that new study. Because what you read may well be sound advice, yes. But it may not be advice that is in line with YOUR goals!

Your goals will ultimately determine the structure of your workout.

Here’s a basic understanding of a weightlifting goal chart to abide by.

  1. Training for strength = 2 – 4 reps
  2. Training for strength and mass = 8 – 10 reps
  3. Training for endurance = 16 – 20 reps

And how to lift for super gains…

1) Start with lightweights – This will allow you to understand how to lift the weights properly regardless of the exercise.

2) Do the exercise properly – Once you have mastered how to do it, focus on control and execution.
3) Lift at moderate speed – Explosive yes! But not fast and not slow.

4) Increase the weight – Do the above 3, but always aim to increase the weight.

You can air your thoughts in the comments section below and let me know what your goals are too.

Wait, Shaun, you can’t leave us hanging. Which concept would you choose?

Well, for my current goals, which is to look like my all time favorite fictional hero

Image credit:

(Kratos of God of War)

I would choose concept A.

I’ll see you in the comments.

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Dannii Minogue Video Interview With

November 8, 2010 by  
Filed under The Fitness Bug, Video Interviews

That headline caught your attention didn’t it? Well it’s not entirely a ‘prank ‘headline, because today’s guest could easily be mistaken for the Dannii Minogue ‘look-a-like’ of the fitness world. Just take a look at the pictures.

Ok, back to fitness…

Learn how Kelly Rennie dominated the UK Figure competing scene in just a matter of 4 months!

That’s right! From ZERO activity in the fitness world to then placing 3rd in the UK for the Figure Division of Natural Body Building (BNBF) in August this year.

How did she do it?

By simply following the simple rules of goal setting, which I’ve talked about quite often on this site. And today she will reveal how she achieved that and how you can do the same.

The Full Program

About Kelly Rennie

Kelly Rennie is a UK Figure competitor, (originally from New Zealand) and owner of Prime Mover, Sheffields no.1 Group Personal Training Centre.

First year achievements (From May 4th 2010)

2nd “Figure” – Northern BNBF Championships- (British National Body Building Federation) 2010

3rd “Figure” BNBF Britain Nationals – 2010

(Click the images to enlarge)

Photo credits

Connect with Kelly

Kelly in the gym

Kelly the figure competitor

The articles mentioned in this interview

The Importance Of Goal Setting When Working Out

Bodybuilding Resources

Why You Need To Workout Like A Gymnast

Why You Should Take Up Martial Arts – The Benefits of Muay Thai (The Community Speaks!)

Video Interview With Belinda Benn (Fitness model/writer)

Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With

Got a question?

Got a question about the topics covered in this interview?

Then be sure to leave your thoughts in the comments.

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3 Done And Out (Weightlifting Workout Concept)

November 3, 2010 by  
Filed under The Fitness Bug

Before I talk about what this concept is, let’s clear up a few things regarding lifting goals.

Warm up your muscles (Read this post to learn how)

You choose a weight

  1. Make sure that you can lift and perform a single rep of that exercise WITH GOOD FORM.
  2. Use the same technique to determine your one rep max (Mainly for powerlifters)
  3. If you are training for strength or mass then yes, you should be training till failure. Although there are routines that do not require this, yet can give similar results. (Read the latest newsletter).
  4. The goal is to choose a weight where you will fail after performing a certain number of reps.
  5. Training for strength = 2 – 4 reps
  6. Training for strength and mass = 8 – 10 reps
  7. Training for endurance = 16 – 20 reps
  8. If the weight is too much, regardless of what the weight is… lower it! You probably aren’t ready for it yet. The change won’t come over night, so do yourself a favour and work towards consistency while steadily increasing the weight.
  9. Consume plenty of glutamine and green veggies

That’s the basics of how to lift, based on what your goal is.

Now, back to the concept of ‘3 Done and Out’.

In sentence format = Perform 3 exercises only (Done). That’s the end of your workout. Leave the gym (Out).

This is the reason why all of the workout routines over at bugs workout routines consist of 3 exercises only.

But why only 3 exercises, why so short?

Well, you see. The human brain or maybe even society has been brain washed or conditioned to think that to get more you have to ‘do’ more. When in fact ‘less’ = more.

Now, you need to correct your thinking before you read on.

I’m not saying that you need to work less harder. NO! What you need to do is work harder in regards to what will help you build more muscle mass. And in this case, you need to work harder on your intensity.

So what you do is, cut your workout in half and double up.

  1. 1 hour now = 30 minutes
  2. Moderate intensity now = Brutal intensity (I’m talking real brutal… bust your A** like never before brutal! In fact, new readers.. read this post)
  3. High volume now = low volume (Note: This is where many people get it wrong)
  4. 6 exercises now = 3 exercises



Because muscle growth occurs with explosive activity. So if you want your guns (arms) to explode, then you better start pulling hard on those intensity triggers.

If you want a better understanding of what I’m telling you to do here, then read this post. (Point #1)

7 Reasons Why Gym Workouts Beat Home Workouts (Building Muscle Mass)

Exercise Execution

Now, there are quite a few ‘tweaks’ that you can make when performing exercises to increase performance. In fact, tweaks make up for a large part of the Stay-Fit Bug concept, which is evident in posts such as…

Find Hardgainer Bodybuilding Success with: Tweak and Repeat

How To Spark Growth In Your Chest Muscles

And throughout the Unique Bodyweight Exercise ebook

And one way to execute exercises in order to produce better gains is by increasing the weight you lift after each set. Again, which is what you will notice in many of the Bugs workout routines.

Another core element of the Stayfitbug concept is to help you build the ultimate strength AND mass physique. Because you don’t want to be a Mr or Miss ‘big’ for nothing. And the workout routine below will help you do just that.

Target area: Chest Muscles

Flat Dumbbell Press or Bench Press

3 warm up sets (not to failure), progressively adding weight on each set. Then 1 heavy set of 6-10 reps to complete failure.
Smith machine Inclined Bench Press

Perform 1 warm up set (not to failure), Then do 1 heavy set of 3-6 reps to complete failure + 10 second rest pause, drop weight 10-20%, push to failure, + 10 second rest pause, drop weight 10-20%, then push to complete failure.

Cable Cross-Over or Fly machine

Warm up set (not to failure), then 1 set of 8-12 reps to complete failure. Hold weight statically as long as you can on last rep!
Now, again. You might say to me…

‘Shaun.. is that it?’

Yes. You just need to focus your mind set on the concept of ‘3 Done and Out’.

In fact keep repeating that to yourself every time you workout, at home or in the gym. After a while it will be conditioned into your being, because you will become what you think about.

‘3 done and out!’
‘3 done and out!’
‘3 done and out!’

See, I bet you can feel it working already 🙂

Life after ‘3 Done and Out’

When you workout with this much intensity, it’s a no brainer that you will have lost a great stack of calories throughout the workout. So along side increasing intensity, you will have to place an increased focus on nutrition as follows.

#1 The foundation


Protein based foods ‘are’ protein (almost). You need to be eating lean meats and not that corn-fed stuff. That is filled with fat. You also need to understand that protein is made up of (approx) 20 different amino acids which have to be consumed via the food we eat. The best way to ensure that your body gets those required protein fills is by following the ‘varitey’ rule (Eat a variety of protein based foods). But again, this is the 21st century, so if you are going to supplement then all you need is the RIGHT protein supplements.

Whey protein (Fast digesting – take right after a workout)

Casein protein (Slow digesting – take before bed time)


Eat your veggies (The low glycemic kind)


Eat your egg whites


Yay – Low fat meats such as chicken and fish

Nay – Fat’s that contain salts like bacon and salted nuts

You can read the detailed version here…

The Caveman (No supplements) vs The 21st Century Man (Takes supplements)

#2 Supplementation

These are supplements that you actually ‘need’.

Whey Protein (Protein intake boost – ON Whey Protein, Muscleology Nitro Pro)

Glutamine (Scivation Xtend)

Helps with muscle recovery

Multivitamin (Animal Pak)

Fish Oil (Helps get rid of muscle soreness – Optimum Fish Oil)

I have a detailed version of this over on the bodybuilding resources page.

#3 Your daily structure

Read this post…

The ‘DONE-FOR-YOU’ Hardgainers Workout Routine Plan/ Meal Plan

Follow those 3 points in that order and you can’t go wrong.

  1. ‘3 Done and Out’
  2. Good nutrition

Win, win, win!

I’ll probably talk more about the concept of ‘3 Done and Out’ in future posts, emails, programs, or where ever I just happen to put a voice to audience. But for now, use the workout routine above, visit the bugs workout routines and get to work.

3… Done… And OUT!

I’ll see you in the comments below.

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How To Get The Hot Girl In The Gym (And ‘Guy’ Too)

November 1, 2010 by  
Filed under The Fitness Bug

I know that there are quite a few female readers here too, and hopefully everything you are about to read (If you do actually go ahead and read) will set the guys that are failing… ooohh so miserably, on the right path. And hopefully this is the advice that all of you ‘want’ to hear, to be spread across the masses to mankind everywhere. Which ever the case, ladies… air your thoughts in the comments.

Why are the guys in the gym getting the approach’ so’ wrong?

Well.. it looks like a lot of those guys are miss understanding rule #1 of ‘how-to get a date’.

Be yourself and the rest will follow…


1) That’s the foundation of what real relationships are built on (friendship or male/female relationships).

2) ‘Hot’ ladies get so much feedback and experience from guys that ‘try it’, that it’s highly likely that they’ve heard and seen every approach under the sun. So like with anything where there is hot competition… do something different and stand out from the crowd. Hence be yourself, because everyone elses approach to getting the hot girl is taken. And with time (How long depends on how good you are) she will be yours. 😀

She will obviously notice if you look good, or not. If she does like the way you look, her body language alone should tell you. However, some ladies will just let you know from the off.

In either case you would have passed test no.1

But this won’t be enough… especially for the serious women.

Test no.2

She will now see if you have any back bone to your being.

  • What do you do
  • Your interests
  • What makes you tick
  • Can you hold a conversation

All to find out if you have anything in common. This is where she begins to weed out every single aspect of all of those previous mens approach to getting her. Because if there is any suspect behavior, of you trying to get one up on her just to get her into the sack, it will be here where she finds out. So again, be yourself… because your true qualities will shine when you be yourself, and she will notice that. And before you know it, you will be winning her over and you won’t even notice it.

It is only at this point where you can strike.

However, I have always said that finding a date or even love is best found in places like a gym, rather than a night club. So at this point, you may truly find that you’ve met someone you can truly connect with. And who knows she could be the one that transforms you from a good man into a great man. Because love is blind and often strikes unexpectedly.

So don’t be a Jerk in 2010 and beyond. Because unless you do really have the skills to wrap women around your little finger, it’s highly likely that being a jerk will put you in the ‘failed to get the girl zone’, because most special ladies can smell your s**t stew of an approach a mile off.

Use AIDA – The eye catching t-shirt

If you really want to get yourself a girl at the gym without actually exchanging words, you could use the pictures speak 1000 words trick, via the clothes you wear.


The t-shirt above will be subject to ones taste, but every time I have warn this T-shirt it has gotten me eye stares and attention ‘every time’ I wear it.


  • Well, I guess it screams a part of my personality
  • It shows that I’ve got a humorous comedic side to me.
  • It shows that I have some mild interest in sexual activity (Yea, regardless of what women say, they like sex just as much as men do).
  • And it’s the right kind of fit of t-shirt for showing off muscles without being a show off.

So I guess you could use the same tactics. But again, this t-shirt is just an example from my own experience. Choose what you wear based on what suits YOUR personality.

Oh, you could probably use my bonus trick too…

The scent

Tom Ford Black Orchid Hydrating Emulsion – 150ml/5oz

To be specific… THIS SCENT (Above) From Tom Ford.

Seriously, every where I go, this scent attracts ladies of all ages. It’s seriously nuts. I swear, you could be the ugliest dude in the world and this scent will make the hottest ladies go gaga over you.

I digress….

The fact is, most girls don’t want to be approached in the gym during their workouts. Yea, they might be secretly eyeing you up with the corner of their eye, and doing it without you noticing (They just happen to be good at that I’m afraid). But they still probably don’t want to be bothered. Which is a bummer, seeing as ladies you meet in the gym will probably make for much more ‘sound’ partners, compared to meeting someone in a club.

So the key is to get them to come up to you. If this was in a night club, I’d say hit the dance floor and master some dance moves. Ladies love a man that can dance. Trust me… I’ve been partying for years and it works every time. Almost effortlessly (Not to brag or anything, as I’m sure it works for many other dudes too.)

However, this is the gym and not a night club. So you need to use a different approach. So do things with your physical actions other than words, because they will do the speaking for you.

1) The T-shirt with a message (Could be gym mantras like ‘train insane‘ or ‘Go hard or go home’)
2) A good scent
3) The way you train

That last point can be the real ice breaker. Because she will learn so much about you here.

  1. Dedicated
  2. Confident
  3. Dynamic
  4. Courageous
  5. Passionate

All traits that women go nuts for in a man. Which I spoke of in point #4 in this post…

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

And this will inevitably lead to some conversation after sharing a gym room a few times.

8 more tips to help you get the girl


• Be funny, relaxed, and playful.

• The biggest obstacle to socializing would have to be the iPod. If your person of interest is stuck in their iPod universe you’ll need to be clever and use non-intrusive solid eye contact. Be friendly, smile and look for a positive response. Be patient and work it sloooow (if you’re after one thing, she’ll sense it in a flash) and wear down the barriers. If you are receiving negative feedback it is time to move on and respect their space.

• Be prepared, pay attention to their workout regime (without becoming creepy about it!) otherwise your person of interest may appear out of the blue, which could leave you in a stuttering mess, causing you to lose that opportunity to interact. Have an ice-breaker prepared in advance, compliment her (again without seeming creepy) and once you know her name, use it! (I’m serious, do not forget her name!!!)

• Spin class is an excellent way to break the ice, the lights are down, music is high everyone is relaxed and playful. A great time to talk is either before or after the class. Just remember keep it relaxed, light and smile!

• Be friendly and fun! As i mentioned previously, great relationships often begin with friendships. Challenge them to a race on the treadmill, see who can crunch the most curls or hold the longest plank! It could leave you both in stitches (in a good way, not the medical way).


• Flex in the mirror, grunt or act like Mr I’m-too-sexy for my….(you know the song)

• Over spray your cologne, heavy breathing requires fresh air, a nice light deodorant and fragrance is sufficient. (consider a nice smelling cream – it has worked for me. She’ll easily remember you this way too)

• Stare continuously like a stalker or disrespect personal space.

Guys, if you follow the information above, you cannot fail in getting that special lady in the gym that you’ve been eyeing up, yet too afraid to ‘go for’. Stay-Fit Bug is all about building a better body, and confidence is something you gain throughout that process. At this point, you might not even need help getting ladies. However, if you are after that special lady that guys just seem to be failing to attract, then the above tips should help you. In fact I know they will. Years of practice, years of practice (Again… not to brag or anything).

Something for the ladies

(See, I do think for all sexes :))

Tips for women
The gym a great place to find a partner who cares about their body and health. But how do you approach the guy you’re interested in, as he is there to exercise, not socialize? (I am your prime example)

The last thing you want is a public rejection and have to return to the same gym day in day out. There is a way to make this a win-win situation though, read on!


• Be warm, open and smile, you will ooze mystery and charisma. Men (and women!) love a lady who is light-hearted and fun. You will appear fresh and easy going, ensuring you will have them coming back for more.

• Make friends with the staff and other members; the more networks you are a part of the closer you will get to them.
 Ask around and see who might already know them. Find out if they are single for a start. Keep it casual and it will probably get back to them that you were showing an interest, which may motivate them to break the ice first!

• Ask them for help.

For example…

Lifting a heavy weight on or off a machine (this is an acceptable reason). Then observe if they are happy to oblige and if so, try starting up a conversation. Of course if it feels/looks like you’re taking up their valuable time and that the task is more of a bother than a privilege, then you’ll know that making a move is probably not going to be well received. (this is the mans goal driven time time ladies)

• Of course, if they are beginning to pay more attention to you and their gaze is getting more intense, ask them out! Seriously, girls… you are allowed to do it! Just keep it casual and light-hearted. If you have all the signs, casually ask them if they would like to join you for a drink. Short and relaxed is the key.


• Avoid wearing overwhelming perfumes. (I don’t want to faint!)

• Don’t dress up as you were in a bar. Avoid the heavy makeup and, instead, opt for a new gym outfit, smell fresh and keep your look natural. (If you look great natural, I can’t wait to see you at your best!)

• Don’t wear headphones as this can make you appear unapproachable (take the white buds off). To make it easy for him, invite him in with your smile, eye contact and a compliment to break the ice.

To conclude

Meeting that special someone at the gym can be fun, so take a deep breath, be brave and say ‘hi’. After all, what’s the worst thing that can happen?….. I just had a funny thought, but i’ll leave those thoughts in the comments. Now go get your girl (or guy)!

Let me know your thoughts in the comments below.

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