Advanced Biceps Routine – Unique Weighlifting Exercises

April 8, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

I’m just going to share a biceps routine which I think you can all benefit from today. A routine that I actually performed today. Most of the exercises listed here may be unique to most of you, as they aren’t your everyday bicep exercises. That’s all the better, becasue as you know, change is good for your muscles. Any how, I unleash the pain…

Preacher Hammer Dumbbell Curls

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

Spider EZ Bar Curls

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

Reverse Grip Barbell Curls

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

Not familiar? Don’t worry, I’ll give you the low down on these is a separate post.

See you in the comments.

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Muscle Growth Has Stopped! I Want My Pump Back! What to do?

September 11, 2009 by  
Filed under The Fitness Bug

Without a doubt, this is possibly the most frustrating thing that will happen to all of us muscle heads.

  1. The first few months of working out = explosive growth
  2. The next few months after that = maintenance
  3. Then… muscle growth comes to a halt

This has happened to me a few times, and when I look in the mirror, it simply makes me want to cry :'( . Sometimes it may even be worse and muscles might even shrink. The worse thing about this is that I have seen guys who’ve trained three days a week and never noticed that they’ve had five months of no progress whatsoever!

But not to worry, you are on stayfitbug.com and when you are, you can expect to find a solution to your problem. The main problem here is that you would have overworked your muscles for this to have happened, but here’s what you can do to fix it.

Alternate exercises

I’ve talked about this endlessly throughout various previous posts. Over working any muscle group will actually make them sore, and can cause them to shrink. But the good thing about this plateau that you hit is that it will be short lived, and the slowdown in progress will likely show up in one or two exercises out of an entire workout, giving you time to act. The key thing here is to make adjustments in your training before full-blown stagnation sets in.

Doing to many standing tricep pull downs? Switch it up and focus on bench dips. An even better thing to do may be to leave that muscle group alone for a few days.

Take time off

When you are ‘In the zone’ when working out, this may seem like a painful thing to do, and your reaction would be something like,

‘WHAT! Stop working out? I’m going to shrink dammit’.

Yes you will shrink… if you carry on working out that is. By simply not lifting weights for a few weeks, you allow your body to fully recover… and add new muscle growth that you’ve already stimulated, so you can return to the gym and resume training effectively.

72 hour breaks instead of 48-hour breaks

When you first begin to workout, you will probably be working out 3-4 times a week, and right fully so, as you will be in the early stages of building up muscle mass. But as you begin to grow and become stronger, your workouts will need to be spaced further apart. This is essential for further muscle growth to occur and it will prevent you from falling into the same trap again.

Do heavy leg training

By far, the best exercise you can do to increase your body’s anabolic activity is heavy leg presses. Surprised I didn’t say squats? Squats are a great all-around exercise but they are limited by how much weight you can comfortably support on your shoulders. Many people I work with do 3,000-pound leg presses. Accounting for the 45-degree angle of most leg presses, that’s equivalent to a 2,100-pound squat, something that not many people do!

The legs contain the largest muscles in the human body and when those muscles are forced to operate at the limits of their capacity, the systemic anabolic effect spills into every muscle group in the body. And now to surprise you

Heavy leg training gives you bigger arms!

Might seem strange, but is very true.

The next time you hit a plateau and your muscles stop growing, follow these tips and you will be back on track to putting on those much wanted gains.

See you in the comments

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Introducing Bugs Weekly Workout Routine

August 21, 2009 by  
Filed under Bugs Workout Routines, The Fitness Bug

Bugs workout routineIt’s Friday folks! The weekend starts today. Well… for most it should, if not then enjoy the time until it comes. By now, I hope most of you have enjoyed the posts and topics I have covered so far on stayfitbug.com. That will not stop! But today it is time to introduce workout routines, those of which I have personally experienced. This is to be known as:

BUGS WEEKLY WORKOUT ROUTINES

Every week I will post a workout schedule, some cardio based, some weights based or a variation of both, and the results that you can aim to achieve from doing them. By outlaying the results you can expect to achieve, it will be easy to identify if the post will be related to you or not. They will be based on what I’ve learned from being an athlete and from since being into fitness, and how effective I found them to be.

Today’s workout routine: Beginner weight training (building for muscle mass)

Ideal for: Beginners and those with busy schedules

I find that it is always best to try and start your workout week on a Monday. This allows you to fully utilize the weekdays and keep your weekends for rest days. Remember this (Balance)

Make sure you perform 1 – 2 sets of Warm-up exercises. Stretch before every first set.

Bugs Workout  Week # 1

KEY

Flat bench press

Flat bench press

Incline bench press

Incline bench press

Dumbbell Flys

Dumbbell Flys

barbell shoulder press

Shoulder press

Lateral raises

Lateral raises

Abdominal crunches

Abdominal crunches

Wrist curls

Wrist curls

Chin ups

Chin ups

Lat pulldowns

Lat pulldowns

bent over rows

bent over rows

Dead lifts

Dead lifts

Bench dips

Bench dips

Squats

Squats

Leg curls

Leg curls

Calf raises

Calf raises

Standing barbell curl

Standing barbell curl

Seated barbell curl

Seated barbell curl

Wrist curls

Wrist curls

Read more

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How to build equal size Biceps and Triceps

August 11, 2009 by  
Filed under The Fitness Bug

How to build big musclesWhenever the summer months begin to approach and the clothes on peoples back become less and less, you will inevitably see people flaunt their muscle sculpted and toned bodies that they have been working on during the winter months, and so they should. But one thing I do see every now and again is guys with huge arms…but not the whole circumference! What they would tend to have is large tricep muscles but small bicep muscles. So their arms would appear large in size only from a side or back viewpoint.

This is not the result you want!

Whenever you see someone with arms as I have described above, then they have been focusing to hard on one muscle group too much, in this case, the triceps. In general the tricep muscles are bigger than bicep muscles, and they will be the main muscles of the arm that stand out as your muscles grow. To prevent this one must work the biceps with exercises such as chin ups or any exercise that requires a pulling movement. After this it is then good to get into a habit of leaving bicep curls exercises till the end of your workout. This will ensure that your biceps are evenly worked compared to your triceps.

Even more important

The above is how you ensure a good balance and workout of both arm muscles. But what one must first acknowledge is that the arm muscles are still only facilitators of moving the larger muscle groups. Because of this, the arm muscles have no choice but to get stronger when the bigger muscle groups gets worked. Bigger muscle groups that the arms assist with would be with exercises such as:

  • Bench-press (Chest, Shoulders muscles)
  • Various row exercises (Back muscles)
  • Military press (Shoulder muscles)
  • Chin ups/ pull-ups (Several muscles)

If you focus on working on the above major muscle groups with the said exercises, your biceps and triceps will improve in strength and size naturally.

The key thing here is to:

  1. Keep your main focus on a full body workout
  2. Keep specific exercises for your triceps and biceps (or when weaknesses occur)

The reason why one may get carried away and focus on the arms only, is because they are the stand out muscles that every one will see with most of the clothes you wear. And this mindset is wrong. However, I believe there are exceptions.
Take someone like myself for example. Being 6’1 with longer legs and arms than most individuals, I have a much harder time building my biceps and tricep muscles to a reasonable size, compared to someone who maybe shorter than myself. So while the bigger muscle groups like shoulders back and chest develop naturally, my arms (and legs) tend to get left behind, even though I began my workouts with a ‘fully body workout’ mind set.

Keep working hard, be consistent and natural results will come!

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