Advanced Triceps Routine

April 19, 2014 by  
Filed under Bugs Workout Routines, The Fitness Bug

Yesterday I gave you biceps (I’ll give you the lowdown on those exercises next week), and today I’m giving you triceps. What can I say… I have exercise on the mind and the summer nights are coming into full effect. You should be enthusiastic about this upcoming heat to (for those who faced a horrid winter), as this is the time to shine and show of what you have been building. Any how, the triceps routine.

Seated Triceps Presses

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

Tricep Dumbbell Kickbacks

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

Bench Dips

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

As I mentioned, let me know which exercises you have been performing, because I’m probably going to throw a tweak at them, which is what you need.

See you in the comments.

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Killer Calve Workout Routine

March 26, 2014 by  
Filed under Bugs Workout Routines, The Fitness Bug

Here’s another calve routine for all you chicken leg syndrome sufferers (Its ok, I’ve still barely overcome the syndrome XD). Any how, use the training insane concept and go nuts with this routine. It might seems short, but don’t be for fooled. Go hard!

Rocking Barbell Calf Raises

Sets: 3
Reps: 6

3 minutes rest

Dumbbell Single Leg Calf Raises

Sets: 3
Reps: 6

3 minutes rest

Seated Calf Raises

Sets: 3
Reps: 6

3 minutes rest

As usual, test yourself with the amount of weight that you push. Only you know your current limits. Break them.
See you in the comments.

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Trying To Reach… Fitbuggers… (Robot voice)

February 8, 2014 by  
Filed under Bugs Workout Routines, The Fitness Bug

Hello all…

Over the weekend I sent out an email with a ton of FREE content. Just so you don’t miss out, here is the email

===> Read it here

 

P.S

Stay tuned this week, as I’ll have a new post up here on the site

Bugs Out!

Interview with WBFF World Champion Obi Obadike

Learn how he made the transformation from a skinny fat ectomorph, to earning the title ‘The most ripped dude’ in the fitness industry


Photo credit: Noel Daganta

Ok Fitbuggers… you want to get ripped… right? Of course you do. And one person who has done a fantastic job of that is Obi Obadike. Who has earned the title ‘The most ripped dude’ in the fitness industry. And today, he will reveal just how he did it.

About Obi Obadike

Photo credit: Noel Daganta

Obi Obadike is Fitness competitor, writer and Muscle Pharm sponsored athlete who has also been featured on the front cover of magazines such as Ultimate Fitness, Iron Pinoy and others

The Interview

Stay-Fit Bug: One of the most recently discussed topics here is the challenge to build muscle (which requires carbs) and keep the body fat percentage down at the same time. One of the key reasons why I wanted to interview you was because of your excellent display of muscle definition and display of very little body fat, which has earned you the title of ‘The most ripped dude in the industry” How have you managed to achieve this?

Obi Obadike: Well the reason why I am able to stay lean all year round is because I don’t consume as many calories as the average person in our society. My daily caloric intake doesn’t exceed 2,200 calories and also when I weight-training it is a high intensity super-setting circuit training routine which helps to burn calories while training anaerobically. And also my cardio is very high impact and consists of high interval training. It doesn’t exceed 25 minutes and it consists of sprinting, plyometrics and high interval 3 mile runs. When you combine my training routine, my diet routine and the consistency I display in doing all of these things collectively then it is very easy for me to stay lean all year round.

Stay-Fit Bug: What special dieting tips would you give to those who are struggling to keep their body fat percentage down?

Obi Obadike: The Diet tips are following a high protein, low carb to low fat diet. I would advise the person that is dieting to follow a diet that is about 10 to 12 calories per day and this is a low calorie diet. Some good fat burning foods are brown rice, oatmeal, egg whites, asparagus, and sweet potatoes.

Stay-Fit Bug: Let’s talk about injuries. Have you been injured before, as a result of what you have done in the gym? If so, how did you overcome those injuries and what advice would you give to those who have suffered from weightlifting related injuries?

Obi Obadike: I been very fortunate. I’ve never had a serious injury when weight-training. The only injuries I’ve had was when I competing as a sprinter in college. I had a lot of serious hamstring injuries that prevented from competing as the next level. The best way to prevent injuries is listening to your body. If your body is really sore then it is telling you that your body needs to rest and take time off. Listening to your body is so integral in preventing injuries.

Stay-Fit Bug: Intense training is a must if one want’s to build ‘ripped’ muscle, like you have. What I like to call training insane! Are there any killer intense (And current) training routines you can share with us? A routine that will shock the hell out of our muscles?

Obi Obadike: A killer routine would be performing squats, triceps and abs in a circuit training routine. Example would be one set of squats to one set of dips to one set of abs and performing this until you perform 4 sets for each exercise. If you perform this routine without resting it will totally exhaust your body and give you a killer incredible workout.

Stay-Fit Bug: What ‘new’ equipment (If any) do you use in your workouts?

Obi Obadike: There is nothing new about the equipment I used to train but I do perform my squats with a smith machine and there are theories out there that smith machine training can really hurt your back and your knees but I find it very useful to me because this equipment is more balanced and controlled when performing this smith machine.

Stay-Fit Bug: Support plays a huge part in terms of trying to achieve anything that can take you to places that are higher than your current self. Did you get any negative responses from friends or family members when you decided to take up fitness and bodybuilding? Or were they supportive?
Obi Obadike: Most of my family is supportive but I do have one family member that seems to have an issue with me being the industry. It is sad when you have a family member that doesn’t understand what you do and how many people you impact in a positive way in regards to fitness. I think outsiders can take what we do as total vanity and self-absorption that is if they don’t understand the message that you trying to send to your audience and fans. I think in life you can’t please everybody even your own family members unfortunately. My whole goal is through fitness modeling and through my articles to spread the word of health and fitness all over the world.

Stay-Fit Bug: Do you take up any other ‘fun’ activities to keep yourself fit and active?

Obi Obadike: I love watching sports and I love going to the movies as that is very relaxing for me.  I also enjoy travelling abroad internationally which is very enjoyable to me when I get the opportunity to meet new people from different cultures.

Stay-Fit Bug: How have you changed internally, mentally and emotionally since entering the world of fitness and bodybuilding?

Obi Obadike: I believe I have changed so much as a person being in the fitness industry. It has allowed me to care more about people and it has allowed me to want help as many people as I can in regards to their health and fitness needs. My whole goal through fitness is to inspire, motivate and educate as many people as I can through this journey of fitness.

Stay-Fit Bug: What’s the next step for Obi Obadike? What are your short term/ long term goals?
Obi Obadike: My short term goal is to defend my WBFF Pro male Fitness Model World title successfully on Aug 27th at the 2011 WBFF World Championships. My long term goal is to hopefully host or co-host my own fitness tv show. I have big aspirations of wanting to host my own TV show and I’ve shot a couple of pilots are ready so I am waiting for one of those pilots to go through.

Stay-Fit Bug: You’ve recently launched your new fat loss product (Accelerate Your Fat Loss) recently. Tell us a bit about it and how it came about?

Accelerate Your Fat Loss is a fat loss system I created because I was struggling to find out the formula how to get ripped and lean quickly. I used to spend hours and hours in the gym and I would wonder why I wasn’t able to attain my fitness goals. I developed a formula called thermodymology that is a about training with high intensity and minimal rest by cutting your gym time by over 60 percent. This formula was created because I needed to figure how I can avoid spending more than 2 hours in the gym but still stay ripped.
I’ve used this system on many clients all over the world and everybody has dropped unwanted fat within a rapid rate. After using this system on myself and others I decided to make this system available to help people that are struggling with losing body-fat. Accelerate Your Fat Loss system is a complete fat loss system with customized meals plans, supplement guide, training manual, training plans, checklist and over 80 minutes of workout fat loss videos as well as many other things. It is a fat loss system that is very affordable to just about anybody that lives in any part of the world. It will help men and women lose weight fast at a rapid rate without spending their whole day in the gym. What I love about the system that it is specifically designed to cut your gym and exercise time by over 60 percent which is what many people that go to the gym would love to hear. If anybody is interested in hearing more information about accelerate your fat loss please go to www.accelerateyourfatloss.com

Obi’s Physique


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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A Shoulder Workout For You To Add

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

It’s been quite a while since I’ve posted a workout routine on the site.

Why?

Well, the past few months I’ve been testing new routines, one of which I included in the unique bodyweight exercise ebook. Nevertheless, you all deserve to have different routines that you can try out, courtesy of myself.

The routine below places a focus on building strength and muscle mass. Remember the rule…

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

And this one is to help you build a pair of powerful looking shoulders.

#1 Standing over grip dumbbell presses


Sets: 3
Reps: 8-12 (Increase the weight after each set)

3 minute rest periods between each set

#2 Smith machine deltoid press


Image credit: www.body-mind-strength.com

Sets: 3
Reps: 8-12 (Increase the weight after each set)

3 minute rest periods between each set

#3 Reverse flyes

Sets: 3
Reps: 8-12 (Increase the weight after each set)

3 minute rest periods between each set

Nothing to fancy here. But train intense, for 25 minutes max and boosted strength and mass you will receive (Well… help you achieve. After all, this is just one workout)

Never the less, a workout worthy of your time.

P.S

There are a few important things happening behind the scenes here, so make sure you keep an eye on your emails.

Let me know your thoughts in the comments.

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

June 28, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

 

It’s been a while since I wrote the article,

How to maintain muscle mass doing cardio…and look like a Pro?

And that still is the way a hardgainer should workout in order to build muscle mass. However, I don’t think that article was very useful. Well… not useful in the way that I’d like it to be.

You see. This bodybuilding lifestyle is a part of YOUR life and life itself never is written in black and white. There are many ups and downs, things will often become quite colourful and the journey will be different for all of you.

Below are some factors that come to mind which will all impact how you workout to achieve the universal goal of…

Building muscle!

  • Location
  • Profession
  • Personal Wealth
  • Your body type and genes

All but one of the above probably can’t be changed over night and they will all have an impact on your journey to build muscle. But the one thing you can work around is your career/ lifestyle, which will obviously be different for all of you, which will affect the time of day you workout.

But rest assured…

Today I am unveiling,

  • How to structure your meals
  • Food types for each meal interval
  • Food choices for each interval

Which will help you effectively build muscle regardless of your,

  • Body type
  • Location
  • Personal Wealth

Also known as ‘Done-For-You’

The Basics

  • 6-7 meals a day

Core Meals

Breakfast (Carbs and Protein)

Protein – Tuna, Chicken, Egg whites.

Carbs – Fruit to restore glycogen stores, oatmeal, all bran cereal, grits, sweet potatoes and pancakes with no syrup.

Post Workout Shake (Carbs and Protein)

The shake described here. Then add a plate of rice to make up for the carbs needed.

Post Workout Meal (Carbs and Protein – 2 hours after your workout)

Protein – Chicken, fish, shrimp, lean meats.

Carbs – Sweet potatoes, brown rice, tomatoes, carrots, mushrooms, grits.

Remaining Meals (Protein and Fat)

Protein – Meat, turkey, tuna, fish, chicken, eggs, ham and cottage cheese.

Fat – Protein foods as previously listed, flax seeds and fish oil.

Green vegetables: 100-200 grams

Note: Make sure you divide each amount of each nutrient equally across all meals.


Typical Morning Workout (10.00-12.00am)

Meal #1 (Breakfast) CORE MEAL

  • Carbs meal
  • Protein meal

***WORKOUT PERIOD***

Meal #2 (Post-workout shake right after your workout) CORE MEAL

Meal #3 (12:30) (Post workout meal) CORE MEAL

  • Carbs meal
  • Protein meal

Remaining Meals

Meal #4 (15:30)

  • Protein
  • Fat
  • Green vegetables

Meal #5 (18:00)

  • Protein
  • Fat
  • Green vegetables

Meal #6 (21:00)

  • Protein
  • Fat
  • Green vegetables

Early Evening Workout (5.00 – 7.00pm)

Meal #1 (Breakfast) CORE MEAL

  • Carbs
  • Protein meal

Remaining Meals

Meal #2 (10:00)

  • Carbs
  • Protein
  • Green vegetables

Meal #3 (12:30)

  • Protein
  • Fat
  • Green vegetables

Meal #4 (15:30)

  • Protein
  • Fat
  • Green vegetables

***WORKOUT PERIOD***

Meal #5 (Post-workout shake right after your workout) CORE MEAL

Meal #6 (21:00) (Post Workout Meal) CORE MEAL

  • Carbs meal
  • Protein meal

Very Early Morning Workout (7.00am – 8.00am)


Meal #1 (Breakfast)

  • Carbs meal
  • Protein meal drink (For quick digestion, unless you wake up really early of course. If so stick to the meal) CORE MEAL

***WORKOUT PERIOD***

Meal #2 (Post-workout shake right after your workout) CORE MEAL

Meal #3 (12:30) (Post Workout Meal) CORE MEAL

  • Carbs meal
  • Protein meal

Remaining Meals

Meal 4 (15:30)

  • Protein
  • Fat
  • Green vegetables

Meal 5 (18:00)

  • Protein
  • Fat
  • Green Vegetables

Meal 6 (21:00)

  • Protein
  • Fat
  • Green vegetables

This is exactly how I will be working out in the coming months and how you should workout too, if you are a hardgainer. I will obviously make some adjustments, as I am currently focusing on bulking while retaining deep cuts. Either way, that is the Done-For-You way to workout. If you don’t build any muscle mass using this structure feel free to leave a comment and I’ll gladly assist with finding out where you could be going wrong.

See you in the comments.

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Ultimate Forearm Training Guide

I was recently introduced to a video by a strength coach in Pennsylvania named Jedd Johnson, and the information literally blew me away!

Just in case you forgot, or are a newer subscriber/reader, Jedd Johnson is the one who did a guest post over on the site back in late 2009.

Killer Compound Exercises

Stay-Fit Bugs focus is based on innovative ways to build muscle and how to have fun while doing it. But Jedds focus over at Dieselcrew.com is much more focused on grip strength. I mean, I’ve touched on grip strength quite a few times over on the site in articles such as,

Unique Hand Grip Exercises

And you really do need to up the ante on your grip strength if you intend to increase and improve your performance in your workouts. That is in both weightlifting AND bodyweight exercises. Because that is where you lay the foundation for your strength gaining efforts for months or even years to come.

Jedd loves baseball!

In fact, he played throughout his childhood and even played for two years at college before injuries halted his career. Ever since then he has devoted himself as a certified strength and conditioning specialist and has been studying how to build grip and forearm strength.

The lower arms are a huge part of the game of baseball and today, Jedd has released his Ultimate Forearm Training Guide,

which runs at 400 pages deep full of exercises and techniques to help you build up your forearm and grip strength in your workouts.. This guide is huge and packed with a ton of information, yet Jedd still does not think that’s enough. He’s decided to throw in double and extra beyond that. Goodies that compliment the activities performed within the original guide.

That sounds great Shaun… but this is Baseball. I don’t want to learn how to play Baseball. Why send this to ME?

Well, that’s the whole point. There are many very effective exercises and techniques performed in many various sports. Those of which you can benefit from greatly. Just like the gymnast examples I have used in past articles for bodyweight exercises.

I am no expert at baseball, but Jedd is. And his knowledge on building grip strength far surpasses mine. Stay-Fit Bug is all about providing unique ways to build muscle, and if I can provide that knowledge with a product other than my own, a product where I find true value, then I will do so, for the benefit of yourselves.

The stand outs:

  • Includes detailed information on how to keep the lower arms healthy, methods for injury recovery, how to make several pieces of home made grip equipment, as well as reviews of Grip Training equipment available on the market today.
  • 5 other manuals on Grip Training that make this the perfect package for any baseball player. How to make and use two pieces of home made equipment, 20 Grip Training Workouts, Essential Forearm Stretches, and how to get started designing your own year-long strength training programs.
  • PLUS 3 other huge bonuses in the package – Grip Considerations for the Bench Press (video), his 8-week Grip Training Program Video and PDF, and Smitty’s awesome Explosive Med Ball Conditioning.

Plus two solid workouts which you can download right NOW!

Here: Ultimate Forearm Training Workouts (2 workouts)

If you’re looking for a secret weapon that can give you an edge on the diamond, then you need to checkout all of the above.

Ultimate Forearm Training for Baseball < = Pick it up right now for the introductory price of just $77

(Note: All of the extra bonuses listed here are available for ONE WEEK ONLY)

So make sure you don’t miss out!!

And now some words from the man himself…

Remember!

This guide may have a core focus for helping baseball players, but this guide is pure gold since stayfitbug.com is all about ‘innovative’ ways to build muscle. A guide that I would have loved to provide myself, yet lack the knowledge to do so.

No one has the understanding of grip and forearm training like Jedd has, and this introductory price won’t be available forever, so here’s the link again to go get it.

Ultimate Forearm Training for Baseball

See you in the comments.

Bugs out!

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The Chisled Chest Workout Routine

May 1, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

I hope you are all enjoying the bank holiday weekend, where ever you happen to be located. This gives you plenty of time to rest OR workout. If you are going to spend time doing the later, then slip this chest workout routine into your programme.

The Target = Isolation and lower chest muscles

Decline Dumbbell Flyes


  • Sets: 3
  • Reps: 8-12
  • (Increase the weight after each set)

Bent Arm Barbell Pullovers


  • Sets: 3
  • Reps: 8-12
  • (Increase the weight after each set)

Machine Bench Press

  • Sets: 3
  • Reps: 8-12
  • (Increase the weight after each set)

Just an intense variation to add to your workouts.

See you in the comments.

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Intense Forearm Workout

April 28, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

It’s been a while since I’ve posted about any unique forearm exercises. Quite ironic really, seeing as that is one of the weaker parts of my body, in terms of size and mass. However, I did stop focusing on growing them with specific exercises, as I have come to realize that I find better results by focusing on compound exercises.

  • Bench press
  • Pull ups
  • Chin ups
  • Dips

Nevertheless, here is a routine that will make your forearms feel the burn.

Seat Barbell Wrist Curls (Palms facing upwards)
Sets: 3
Reps: 8-12

(Increase the weight after each set)

Wrist Curls Over A Bench (Palms facing down… Classic :))
Sets: 3
Reps: 8-12

(Increase the weight after each set)

Reverse Cable Curls
Sets: 3
Reps: 8-12

(Increase the weight after each set)

FEEL THE BURN!!!

See you in the comments.

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The Short Effective Butt Workout

April 23, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

I already know how popular the body part called ‘the butt’ is, from my previous posts, which show you how to increase the size of it. So today I’m giving you some more ammunition for your arsenal on your quest to ‘building a booty’ as those in my bodybuilding network would say. Today it’s in the form of a short yet effective workout routine.

Leg Lifts

Sets: 3
Reps: 8-12

(Increase the weight after each set)

Cable Hip Extensions

Sets: 3
Reps: 8-12

(Increase the weight after each set)

Exercise Ball Butt Lifts

Sets: 3
Reps: 8-12
(Increase the weight after each set)

Don’t know what that last exercise is?

No problem… take note.

  1. Find a floor mat and lie on your side
  2. Cross your arms in front of your body.
  3. Place a large exercise ball in between your legs nearer to your feet
  4. Slowly lift the ball up upwards using only your hips and butt.
  5. Return to the start position and repeat.

See you in the comments.

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