Real Tweaks Happen After The Explosion

April 14, 2014 by  
Filed under The Fitness Bug


I thought those things only happen in wars and stuff?

Yes they do. But I’m talking about building muscle here.

You see… Whether you are new to building muscle or not. You would have experienced an explosive initial growth when you first lifted a dumbbell.

‘You broke your muscle building virginity’

You know the feeling right?

  • Sore for the first 7-10 days
  • Muscles feeling tense (You actually think you have grown because of how you feel, when you’ve actually probably shrunk)

Of course you know the feeling. And it’s great! And then you actually notice muscles that pop out that you didn’t even think existed. You begin to feel like one of these guys…


Keep this up for 30 days and building 14lbs or more of muscle mass is highly achievable and highly probable. So I guess what I said in this post is reality… for the short term at least.

In my view, this is the best feeling you’ll EVER get throughout your fitness and bodybuilding life. Mainly because it’s a new and fresh experience for you. There really is nothing quite like your first time. 😉

However, it won’t take long until that inital honey moon period is over. Just like a male/female relationship… give it 3 months, and you’ll find that the happy fun period suddenly becomes less fun. And then problems arise. And in the case of building muscle?

  1. – You can’t seem to progress and lift any heavier weight
  2. – You may even notice that your muscles start to shrink
  3. – You get frustrated and get demotivated
  4. – You look the same year after year!

With that being the case, it’s time that you refocus your mindset for your next workout. Because all the above points really are not cool.

The refocus

#1  You can’t seem to progress and lift any heavier weight

This is the most common scenario in the gym. People lifting weights month after month, year after year, without seeing any real progress in both strength and size gains. This happens because of one main reason.

‘Because you are trying to gain too quickly’

Like I’ve said once before. The main reason you want to gain quickly is because of your ego. Maybe to impress the ladies. Who knows. But quit it already. Just like a male/female relationship, once that honeymoon period is over, you’re going to have to work at that relationship to keep it fresh. To keep it from going stale.

The same thing you need to do with your muscles!

The only thing you should be doing is focusing on slow growth and steady progress. For two main reasons…

  1. It’s the only way you’ll actually grow
  2. It’s the only way to gauge and understand what is working/ not working for your body

Hence the title of this post ‘Real tweaks happen after the explosion’.

  • You may have bulked quickly (Honeymoon period) and gained some extra stomach fat. Maybe cut carbs and increase protein intake
  • Your bench press gains may have flattened some what. Maybe switched things up and perform more pull ups and barbell rows for assistance
  • (#2) Your muscles have shrunk! More sleep? Add a deload week? Take a month off working out? Shorter workout period? Less exercise?

That list could go on and on and on. I will be covering many of these causes and more shortly, and whatever your cause is, you’ll have a solution.

#3 You get frustrated and get demotivated

The only reason this happens is because you have seen a lack of real progress. It’s natural. But one thing you have to understand here is that this WILL happen. It’s just a question of when?

When it does happen, all you need to do is STOP! And go back to the drawing board. Find out what your ‘today’ One Rep Max’s are and start over (This is what you base your future reps/sets/weights on you see). Refresh and start the honeymoon period all over again. Obviously it won’t be the same like the first time around… it never is. But utilizing this method to progress will work for years to come. How do you think people manage to stay married for so long? They work at it, change things up, refresh and recycle. And you will do the same.

#4 You look the same year after year!

This is a problem that I’ll soon fix for you all. Because what’s the point of looking like everyone else and your former self year after year. That’s what happens to 90% of gym goers. The main thing you need to do here is take a maximum of 1 year to build the body of your dreams (Easily done… no excuses here) and then maintain and tweak your results over the 2nd year. That’s the short version of your fitness plan. Follow that methodology and you certainly won’t look the same year after year. And you’ll probably be inspired to take up some kind of career in fitness at this point. Heck…. you’ll probably get approached by some industry guy/gal to become a spokesperson/fitness competitor. But like I said, this is just the short version… for now.

Now… I am still working on the early version of ‘the solution’ for all of you… and I’m keeping the theme of the program Stayfitbug style… as that’s what ‘I’ know most of you like and are used to on this site (More info coming up shortly). However, over the weekend, I watched a video by nutritionist Kyle Leon… and I do like the focus of his program, on being ‘diet precise’. Although not for everyone, and something I actually won’t be pushing forward too much (Initially at least – as I don’t think this is the most important thing you need to do to enhance your fitness lifestyle) I think the video is worth a watch, because what he says does make sense. Here’s the link to his video…

Click here ===> Build Muscle with a ‘diet precise’ approach

And when I show you what ‘I ‘think is important (As a core focus of what you should keep at the forefront of your fitness mindset) in the video ‘I’ show you, you’ll be able to make your comparisons and see where I’m coming from. Never the less, watch the video. Here’s the link again.

Click here ===> Build Muscle with a ‘diet precise’ approach

And remember, real tweaks happen ‘after’ the explosion. Keep the solutions above listed in your workout mindset, and you will indeed be better off for the long term.

See you in the comments.

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Unique Bodyweight exercises (part 3)

April 9, 2014 by  
Filed under The Fitness Bug

As i mentioned in part 2, i will soon put together an E-book regarding all bodyweight exercises that you can do, common and unique. But before i prepare that, I’ll leave you with 2 more exercises that you can try out.

Full planche push ups

You all know how to do normal push ups right? If not, then you can wait for the E-book. But if you know how normal push ups work, you’ll realize that what you see here is not the norm. What you see here is pretty hard to perform while doing many reps and will you need to have mastered ordinary push ups to pull this one off.

How do you do them?

Do as you see in the video and keep your whole body tensed.

Why should you do them?

Because they will give your whole body a workout

  • Wrists
  • Arms
  • Shoulders
  • Traps
  • Chest
  • Abdominals
  • Legs

You probably won’t be good at this exercise straight away, but take your time and work on your strength endurance.

Advanced Push ups


I’m going to end unique bodyweight exercises with advanced push ups. This exercise is quite unique as it is a combination of dumbbell fly’s and a push up, and is great for working on your chest on the cheap.

How to do them

1) Grab a pair of dumbbells and loosen the collars until they can roll.

2) Place them in front of you (vertically).

3) Get into the press up position.

4) Now instead of placing your hands on the floor, hold onto the dumbbells in front you, close together, and use them as push up stands.

5) Now slowly roll and extend both dumbbells outwards as you press down. Hold for a second and bring them in close again to the starting position. Also be sure to watch your balance.

6) As you go up and down try to keep your elbows bent a little, as this will make the exercise easier to perform.

As i mentioned, you will all get an in-depth version on how to do these unique and common bodyweight exercises. I will announce it via the site, but also via the newsletter, so sign up by clicking on the current E-book on the right side of this post to receive an automatic update for when i do announce it.

See you in the comments.

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Unique Bodyweight Exercises (Part 4)

February 5, 2014 by  
Filed under The Fitness Bug

This maybe de ja vu for many of you, as I posted parts 1-3 some months back. But as time goes on, we will always find new and effective ways to build muscle. Bodyweight exercises will always be a favorite of mine, because doing them is a key way to build real strength, which I’m sure many of you already know. And that is why I am sharing a few more bodyweight exercises, each of which have there key purposes for wanting to perform them.

Lateral Roll – The core buster

Why Core Buster?

Well… if you have followed and tried the ab exercises that I have introduced to you so far, then good! But you are not fully proven until you have mastered this exercise.

This will work your entire core, from your shoulders all the way down to your hips.


  • Lie on your back on an exercise ball so that your upper back is firmly on the ball.
  • Raise your hips so that your body forms a straight line from your knees to your shoulders.
  • Hold your arms straight out from your sides.

(To make the exercise a little easier to perform, hold a pole or broomstick across your body.)

  • Without allowing your hips or arms to sag, roll across the ball to the left as far as you can.
  • Reverse directions and roll as far as you can to the right.

Do this back and fourth for 30 seconds.

Mixed Grip Chin Up

Have you ever struggled to control your body and prevent it from rotating while you perform chin ups? I’m guessing the answer is yes, as I know I have struggled to do so. But I have a solution!

You guessed it….

The mixed grip chin up

When performing ordinary chin ups, your back, shoulder, and core muscles will have to work much harder compared with the mixed grip chin up. So now you can have full control of your body without all of that swinging around.


  • Grab a chinup bar with your hands shoulder-width apart on a chinup bar.
  • Use an underhand-grip with one hand, and an overhand-grip with the other.
  • Hang at arm’s length, and cross your ankles behind you.
  • Pull your chest to the bar by bending your elbows and squeezing your shoulder blades down and back
  • Once the top of your chest touches the bar, pause, then slowly lower your body back to the start.

The Push up +

You all know how to do a push up.. right?. But what I will tell you is how you can hit your serratus anterior while performing the push up. The  serratus anterior is a small but important muscle that helps move your shoulder blades. Strengthening your serratus, will help you improve your posture and reduce your risk of shoulder injuries


  • Get into a pushup position
  • Put your arms out straight and place your hands slightly wider than shoulder-width apart.
  • Your body should form a straight line from your ankles to your head.
  • Lower your body until your chest nearly touches the floor.
  • Pause, and then push back up.
  • As you straighten your arms, push your upper back toward the ceiling.
  • Pause for a one count, then repeat.

There will be more to come, so watch this space.

See you in the comments.

Xercise Ball Pack from SPRI

January 25, 2014 by  
Filed under Gym Equiment, The Fitness Bug

 SPRI Presents: Xercise Ball Packxercise-ball-ball_crunch_up

SPRI Xercise Ball Package With DVD And Pump, 65 Cm Xercise Ball Pack

It’s time for another addition to your arsenal of home gym equipment. In previous posts (namely unique bodyweight exercises part 2) you would have seen the exercise ball being used a few times for exercises such as crunches. There are other exercises you will be using this ball for such as side bends and leg presses, but the abdominals will be the key body part that you will work on the most with the exercise ball.

Since this site has been up, it has been made aware to me that the abs are the no.1 area that most of you want to train, whether you are trying to lose fat to get it to show, or are simply trying to get the the ripped ‘ I’ve eaten a radiator’ look.

Some of you have complained about lower back problems too, from doing normal floor sit ups. Using the Xercise ball will solve that problem as performing the same or similar exercises with the ball will give you a greater range of motion (how far you can stretch). If you are lost when it comes to knowing how to perform the exercises you have seen so far, then hold tight, that will be included in the ebook as well.

So for those who don’t yet have one of these, or are intending to get one since viewing the bodyweight exercises posts, this is the one I’ve been using.

(Note: If you are a pretty big guy, say 5’10” plus, you’ll want to go for the biggest ball at 75cm)

Only a couple of more bodyweight exercise accessories to go, but for now, go and have a ball.

SPRI Xercise Ball Package With DVD And Pump, 65 Cm Xercise Ball Pack

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Bodyweight Exercise Bonanza v3.0

September 17, 2010 by  
Filed under The Fitness Bug

If you have been following Stay-Fit Bug for at least the past 6 months, then there’s a good chance that you know about the unique bodyweight exercise ebook. But let’s not talk about the ebook for the moment (You’ll get plenty of info on that before the months end).

Let’s just talk about bodyweight exercises.

Now, since starting this site back in July 2009 I have successfully re-engaged myself back into the fitness lifestyle (You can read the fully story here). But what’s more important is that I have begun motivating and inspiring others, using techniques I know that work from experience.

Are they unique?

Well… only you can be the judge of that. But so far so good I think.

Any how, since then, I have got back into the swing of things. But the most interesting thing about my recent workouts is that they have consisted mostly of bodyweight exercises (weight assisted in my case).


Well, I’m sure you’ve all seen those guys in the gym that are the size of your house, but are a complete embarrassment when it comes to lifting their own bodyweight. Which means they are functionally weak! Which means that the much smaller guy in the room has a good chance of knocking the monster sized guy out in a flash. Or if you don’t like violence (I actually encourage non-violent activity), beat him in an arm wrestle.

The morale of the story = Why have all that size if only to look good?

Which is still questionable is some cases!

And this is why I focus on functional strength first. Also, the strength you build from bodyweight exercises such as pull ups/ chin ups will help you with the opposite freeweight exercise movements, such as the over head press and bench press.

Yes… body weight exercises doesn’t mean abandoning free weight exercises

Ir’s about including both to help you achieve your personal goal. Which for most of you is this…

Build supreme lean muscle mass  (BF 10% or less) with a good amount of bulk.

I think Chad Shaw’s physique is a good example of this.

Rest assured.. you will get there!

And for the lady readers here…

Ok Shaun, functional strength is a bonus. What are the other benefits of bodyweight exercises?

Helps increase metabolism

Because you will be building lean muscle mass

Once your body becomes lean, you can join the high metabolism brigade. A group of people that have the luxury of burning fat even when stationary. Because that’s exactly what lean ‘mature’ muscle does.

Stubborn fat loss equals short burst workouts

I know that many of you want to bulk up and take your muscles to the next level. I know this because of all the questions I get about…

‘Which supplements should I take – which of course can be found here’

But I also know that many of you are struggling to shred those annoying layers of fat surrounding your body.

The answer?

Short burst workouts!

That’s what will get you leaned out in a flash!!!

Now, the best way to stay in shape, mentally and physically is by treating what we do as a lifestyle. All of us are different and we will all have different goals and different past failures/successes with attempts to building a better body.

That of course means there are many aspects to the lifestyle that will affect the levels of success we all have…for the long term. And I plan to go over those attributes in detail in the upcoming program that I’m currently working on. But for the sake of this post, let’s begin with bodyweight exercises for a quick fix, which of course are key ingredients to the short burst workouts.

The best parts about this?

  1. No gym membership required
  2. No extra room required
  3. No need to spend money on additional home gym equipment (Although it can definitely help)
  4. Perfect for your winter workouts (Something that I spoke about 1 year ago on here)

There are of course other benefits. Such as using leverage. But for now, make sure you grab the FREE report below, which is one of a few that you’ll receive on the build up to the launch of version 3.0 of the unique bodyweight exercise ebook on 30th September 2010.


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Tony Horton Recruits Morbidly Obese Woman For P90X

April 1, 2010 by  
Filed under The Fitness Bug

That’s right folks. The man behind the program that I ‘supposedly’ knocked in ‘this post’ has mentioned today that he wants to transform the morbidly obese into muscle bound freaks.

He stated that, since finding success with P90X and changing the lives of so many, he now needed to find a new challenge, but he just couldn’t figure out what that challenge could be. He said that this idea came to him after he watched this program.

‘Why not do the impossible…’

‘Why not help the morbidly obese burn fat and build muscle!’

‘It may take a while until you see my first success story, but as we all know, challenges exist so that we can overcome them. I believe I can help these people do just that.’

He did state that he would have to create some kind of ‘Pre-P90X’ plan for these individuals, as their situations are quite unique. What’s unique here?

These people are FAT because they like to eat too much FOOD!

Whatever the case is, Tony Horton has now found new inspiration for 2010 and beyond, and one of the first individuals he wishes to reach out to is the lady in the video. Her name is Lisa Sellers and at the height of her ‘Food addiction’ she was consuming,

33000 calories… per day!

And she became morbidly obese because of this. I say… good luck Tony. You got your work cut out for you. That’s for sure!

The second set of people he wishes to target are kids, like this ‘then’ 7 year old.

He states that this is an entirely different goal as the challnges are very different.

  • Dealing with parents and how they feed their kids
  • Diet plans and weight loss only (Too young to build muscle the adult way)

Let’s just see what happens with this as this story ‘and idea’ develops. It could be another P90X success story, or just too much weight for Tony Horton to carry (pun intended). We will just have to see.

Bugs Out!

See you in the comments

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8 Great Famous Bodybuilding Bodies From 8 of Your Favorite Sports (Unisex)

March 22, 2010 by  
Filed under The Fitness Bug

I’ve talked enough about how to build strength (for now) and how to prepare for building ‘great’ strength, and hopefully you are on the path to becoming really strong. That was the first and most important part on how you can build real muscle mass. The kind of muscle mass that has backbone to it. The kind of muscle that will scare the socks off people who even dare to lay eyes on you, because something about your muscles seems different. And they are… different! This is the muscle mass that has strength behind it. And at this point you truly can be called the king of the gym. You might even find someone that is bigger than you in size, but guess who will probably win in a pull up contest? YOU!!

Besides, it never really is about how big you can get.. it’s all about building the best looking body. That is to build decent size muscles, but with superior definition.

That is why today, I am going to reveal some of the best bodies from 8 of the worlds favorite sports. We already know that all of us have completely different body types (Read this post) and I believe that each and everyone of you will have a similar body type to one of these famous 8. Body types that you can compare to your own. Maybe even to aspire to. You could even aspire to look like me 🙂 . However,  I’m not famous and not everyone knows who I am, so for now here are the famous 8.

MMA (Mixed Martial Arts)

George St. Pierre

Back in 2006, when UFC (Ultimate Fighting Championship) started to become popular, it was Kimbo Slice (MMA Fighter) that got me interested in this sport, even though it has been around for years. I think it was all of those brutal beat downs that I would see him give to indivuals on or Now, I could have put Kimbo Slice here… if this was about brute fighting ability, but it is not, it’s about the best looking bodies in the sport, and for many of you, George St Pierres chisled frame is what you’ll probably strive for. This body type will probably attract the majority of ladies out there, but more importantly, YOU can be happy sporting this frame with confidence. This will be the frame that you will obtain if you are following the strength training route rather than building huge muscle mass.

Heavy Weight Boxing

David Haye

This is the guy that ‘nearly’ took down the 7ft giant Nikolay Valuev. Nevertheless, he still won the fight.

There will be many of you who workout with the goal of building a physique just like this. If so you probably started off as a hard gainer and have been sick and tired of being the skinny guy. Well, I have some good news for you Mr skinny man. Building a physique like this is highly attainalbe.

If this is your goal, then you will be one of many who fit the description of bullet point no. 3 in the logo. If so, then take your self over to shock body exercises. That will be the starting point on your quest to build monster sized muscle like Mr Haye.

David Beckham (The Model)

Most people around the world will know Mr. Becks as a footballer. However, he also has  a body good enough to take modelling shots that make girls around the world tremble to their knees. One great thing about being a footballer, is that Becks gets to build powerful footballer legs (It’s all in the thighs). That is something I need a bit more of in fact, since my ball kicking days stopped in the school playground.

Anyhow, this is the perfect body for those of you who just want to have a ‘fit’ body and aren’t necessarily focused or interested in building supreme strength or muscle mass, as Becks body is quite naturally proportioned.


John Cena/ The Rock (Professional Wrestlers)

Ok, I know I’m cheating here by picking two individuals, but I’m a fan of both of these body types in the WWE. The Rock just has that perfect ‘big man’ size, but is still able to wear the stuff that most guys can buy in high street shops. While John Cena has built supreme muscle mass on what I think was an almost skinny guy frame (Not too many before/ after pictures around).

Some may argue that these guys get to the size that they are because they are juiced up. That could be. But I also know that these guys workout out like animals in the gym, at an intensity you probably wouldn’t think imaginable.

But if you are after the look that these guys have achieved, then you are probably a natural mesomorph body type (Build muscle very easily). And out of the whole WWE cast, these are the bodies I’ve been most impressed with.


Asafa Powell (100 metre sprint runner)

Mr Powell has been around for quite a while in the world of athletics, and when you take a look at the starting line of every race, you just know you will see some overly defined, chisled bodies. Out of all the guys that ‘matter’ in this contest for golden glory, I’d say that Asafa Powell has the most well rounded physiqe. He has great bulk for a sprinter from head to toe and is well proportioned.

If your goal is to build an ‘Asafa Powell’ body, then I know that building raw strength is one the key things that you wish to achieve, as these athletes are all about explosive energy. Develop explosive energy and you will build a body just like this.


Denis Sergovskiy

Denis  Sergovskiy is an IFBB Pro Bodybuilder. He isn’t really that famous, but he did rise up the ranks in 2008 when he received his Pro Card. The reason I have chosen him as one of the best bodies, is because he fits the description of a super hero body… oh, so well.

  • Tiny waist
  • Very defined and symmetrical muscles
  • And the muscle mass to go with it

It’s not often that you find bodybuilders with as many strong attritubes that this guy has. Most just get a few things right. If you are after a body like this, then I would guess you are preaparing to enter some bodybuilding competitions. If so, then this is a body you can use as your goal and map.

The Women

Now, unless you have been living under a rock for the past decade, you would have noticed the rise in the number of women taking up bodybuilding. But it’s not exactly the kind that you may think. (Huge muscly women who could pass for men on most occasions).

Now, I don’t know of many ‘famous’ women who have taken up bodybuilding, but I do know of some around the web and in the media. Here are 3 bodies that I consider ‘good’ women bodybuilder bodies.


Ariel Khadr – IFBB Pro (Susana)

For all of the ladies reading this article, this was dedicated to you. These are the bodies that I know you will probably like to have. If I am right in thinking that, then get up now and go and build your body. You can and will achieve it. If these ladies can do it, you have no reason not to have the same or better. If you want a kick start then be sure to dig through the archives here on the site. There are plenty of articles that will put you on the right track.

All of the bodies chosen here are all hand picked by yours truly,. Some of you may agree with them, some of you may not. If so feel free to air out your thoughts in the comments section below. Either way, all of you will find at least one body type to aspire to out of all those sporting bodies.

See you in the comments.

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Introducing The Unique Bodyweight Exercises Ebook

March 12, 2010 by  
Filed under The Fitness Bug

It’s been quite a few months now, but the unique bodyweight exercise e-book is finally here. This e-book was inspired by the post ‘unique bodyweight exercises, and it was then that I found out how popular bodyweight exercises are. I had also become aware of how much some of you love ‘tweaked exercises’. As we all know, once our muscles get used to a certain routine or exercise, muscle growth may come to a grinding halt. I have posted about various topics since then and a few ideas have come to mind. Ideas, which have now become the structure of this e-book The E-book Consists Of:

  • Common bodyweight exercises
  • Advanced bodyweight exercises
  • Unique bodyweight exercise
  • Extra exercises for bodyweight workouts/ Build functional strength
  • Injury prevention techniques

All of which take advantage of:

  • exercise tweaks
  • Old school and Modern day fitness equipment (Exercise balls, Stability balls, medicine balls, Olympic rings, Iron Gym Xtreme and others)

Who Is This E-book For?

For the readers of! But the e-book is designed in the style of ‘exercise progression’, and serves as a ‘progressive’ comprehensive guide of bodyweight exercises for individuals, regardless of what level of fitness they are currently at. From beginners to absolute barbarians! In true fashion. Every exercise, tweak or fact that you read in this e-book is described in a true and personal no B.S way!

What I Have Learnt About YOU! (Possibly readers too)

  1. You like to workout from home (Not everyone is a fan of the gym, for varying reasons)
  2. You don’t always have time for the gym and may sometimes lead a busy life style
  3. You might not be able to afford/ or simply not willing to pay the high subscription cost of gym memberships
  4. At least 80-90% of you love bodyweight exercises
  5. You would wish to build a great body… but not necessarily monster sized muscle

Well… you will be able to achieve all of the above with bodyweight exercises. Especially the ones contained within this e-book! All of the above statements have been the driving force behind the creation of this e-book. If you just read those statements and found that none of them fit your personal criteria, then LET ME KNOW and tell me what bothers you so that I can tick your boxes and make this book fit your criteria. However, if those above statements are correct then this book will….

  1. Increase your current strength levels to a place that you would have thought unimaginable
  2. Improve your functional strength
  3. Prevent injury in your current and future workouts
  4. Provide you with key fitness facts that are specific to bodyweight exercises
  5. Provide you with a vast number of exercises that you can use in your routine to switch things up
  6. Provide you with exercise tweaks that could help take your muscles to the next level
  7. Show you how you can have FUN while building strength and muscle
  8. Prepare you for the ‘Strength Progression Techniques/ Bodyweight Workout Routines (Read on to find out what this is)
  9. Prepare your body to grow like a plant

Is This Book Any Different From Other Bodyweight Exercise E-books?

If you found none of the information so far to be any different to that which you have read elsewhere (Other than letting me know more about you) then the following information should change that.


An e-book that updates!

This e-book has been designed so that it is periodically updated and for all future updates to remain FREE.! The key reason for this is that just like, there will always be new and sometimes-innovative fitness products, workout routines and exercise tweaks that will be unleashed onto the market. Since that is the case, it only makes sense that your e-book is always providing ‘new’ value to you as you workout over the next few months or even years. New trends always arise and industry changes are inevitable, so ongoing regular updates simply make sense.

Besides, who wants to read ‘yesterdays’ newspaper over and over again? Especially in the game of building strength and muscle, where plateaus (Old news for our muscles) are our worst enemy.


What Will The Updates Include?

  • New (But relevant) fitness equipment when reviewed or newly released.
  • An update of current exercises, new exercises and exercise tweaks
  • Changes based upon feedback

Another reason why I have chosen to make this an up-datable e-book, is that NO product/ e-book or piece of fitness equipment is perfect. Well perfect doesn’t exist, however; truly great and remarkable does… but rarely. In fact there are only a handful of great products out on the market, and not even this e-book will be that. But that’s exactly the point that will lead us to be different. Yes… I said US! This e-book is just the beginning of what we hope to be a great product… that YOU (the readers have made). Making it a product designed for you… by you. With my assistance of course 🙂 You don’t have to do any hard work. That’s my job, and that is why you are here on this site, especially if you have already subscribed to email updates


You subscribed because you had or still have a problem, and something you read on this site has lead you to believe that you will find the solution here. And that’s what I intend to do. Find solutions to your problems, but with your feedback.

That’s is either through, This Forum or This Survey (Or just from conversation with me in the comments) Building the product this way is very similar to how you will build your strength and muscles in your workouts.

Greatness takes patience and as long as you keep having pain, I will always be there to listen and to respond by creating.

Strength Progression Methods and Workout Routines E-book (Using the exercises in the Unique Bodyweight Exercises e-book. If you obtain this book within the next 3 days. Then you will get the strength progressions e-book for free)

Build A 6 Pac: From Flab To Fat Ebook

In addition you will also receive this ebook. Download it now for FREE HERE. Again… What did I learn about you?

  1. You all love 6 Pac’s, whether you have successfully developed one or not!
  2. You may find it hard to stay motivated

This e-book will do just what it says on the cover and provide….

  1. Ideas to keep you motivated
  2. Ideas to help you build a 6 Pac
  3. Ideas to help you keep a 6 Pac
  4. Foods that will assist in getting rid of that annoying layer of fat that I know you are struggling to shift!
  5. How to make the whole process FUN
  6. Will fully guide you through the process

The Short, No B.S Reason To Buy This E-book?

  1. Detailed descriptions of how to perform the exercises
  2. Unique exercises that will help take your strength to the next level
  3. Exercise Tweaks and facts not found on the site
  4. Specific ways to help you prevent injury on this journey to build and take your strength to the next level.
  5. Links Resources that will help you even further
  6. Will prepare your mindset for the upcoming ‘Strength Progression Techniques/ Workout Routines’ e-book
  7. Virtually no risks as you will be receiving FREE updates based on what YOU want
  8. If you’ve been following this blog, then you will know… THERE ARE NO SHORTAGE OF INFORMATION UPDATES
  9. You’ll get the next e-book for free (if you buy within the next 3 days)
  10. The book was designed by Ryan Lund of I think the new books look pretty and hopefully you think that too. 🙂
  11. And most important of all, will help improve your bodyweight workouts and routines!

The free updates start from TODAY! Feedback stayfitbuggers… feedback! Pricing: To keep the book affordable, I’m pricing it at:

$27  $67

For a limited time ONLY – So grab it while you can!

(This price is likely to change very shortly. However, the time and price is not the issue. The issue is to start improving your body sooner rather than later, with bodyweight exercises. In any case, snap it up while all the goodness is available. Making a start now will only make that summer body better!)

Payment Instruction

Note: You can still make online payments through Paypal, even if you don’t have a Paypal  account!

After you have completed the checkout page, you will be granted to a thank-you page, where you will be presented with a unique download link(s) automatically. You will also receive a thank-you email with a link to reach the thank-you/download page. The file is in .pdf format

Become An Affiliate:

If you’re a blogger and you’re interested in becoming an affiliate, you can earn 50% of each sale of this e-book by selling it on your website or blog. It’s very easy and can be a nice source of side income for you.

Buy Now

P.S I really didn’t want to blabber on too much. but I think it was important that I made my ideas clear about what I intend to do in the coming months. And If you are successful and ‘stick’ to your routines using what is created here… you will smile. Like this 😀 See you in the comments.

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15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

February 25, 2010 by  
Filed under The Fitness Bug

Which You Should Adapt Too!

(I’m changing my routine again stayfitbuggers (Just for one day 😉 )

I’m not a big fan of ‘labels’ when it comes to certain job roles, as being labeled something is usually just a glorified word to make an unglamorous role sound sexy. But if I look at the things I have been doing with my life, then I have been or still am both of these. A body builder and entrepreneur. And when talking about unglamorous yet sexy named roles, this would definitely be the case with the word ‘entrepreneur’. Look how sexy that word sounds. Throw in a French accent and I’d love to be called that everyday. But most entrepreneurial experiences are far from glamorous. They are often gritty, gut wrenching painful experiences. But on the other side of it however, is pure glamour. It just takes a lot of swimming through shit to get there. But over time, I have come to realize the many similarities that bodybuilders and entrepreneurs have in common. Having stepped in the shoes of both ‘roles’, I’d say I’m pretty qualified to compile such a list. Here goes.

#1 They Have Uber Schtick

What this means is that these guys will find creative ways to get the attention of the masses. In often wild and sometimes risky and humorous ways. But when it does work, the masses will often show love back. Both bodybuilders and entrepreneurs do this. While bodybuilders tend to get people watching them in awe while they pump weights, entrepreneurs will be out making noise and attracting all types of media coverage.

#2 They Are All Crazy

It has been noted quite a few times that Shaun Sinclair is officially ‘nuts’ but hey, I’ve been that way since birth, and I’m not faking sanity for anyone anytime soon. Learn to like and deal with it… or take the road to the high way, just not ‘my’ way. That’s me. But one thing I have noticed with both of these types of people is that they are all loopy, they have lost the plot. In fact, that is with anyone that has been uber successful. Michael Jackson is the best example of that. (R.I.P)

My loopy examples are…

Bodybuilder – Arnold Schwarzenegger (The Terminator for governor)

Entrepreneur – I’d probably say Steve Jobs

#3 They Don’t Understand The Phrase ‘Give Up’

While everyone else worries, focusing on what everyone else thinks about him or her. These guys are busy pushing forward and innovating. Now they probably have had the ‘give up’ mentality at some point. But then this magical thought enters their brain and says to them ‘give up and do what?’ It is at this point they just continue to push forward, which leads to some super eccentric thinking, and like magic, they create something that becomes fantastic. For entrepreneurs it’s a business and for bodybuilders – a body that you will probably never develop.

The bottom line is this: Surround yourself with the best. Only the ‘best’ think this way, regardless if they have become uber successful or not, because they will become uber in some way or another. It’s just a matter of time. Those who don’t think like this tend to adapt the give up mentality, and it is that energy which they naturally decide to force on to others. When you see this happening, take your wings out like the bug, buzz off and fly away.

Oh, and they don’t give a shit about what these folks have to say, unless it’s in the form of some praise or feedback of course.

#4 They Could Probably Steal Your Girl Off Of You, And There Will Be Nothing You Can Do About It.

Unless your lady is really special and really loves you dearly, then these guys could probably sweep your girl right off of her feet.


  1. Women are attracted to men that are dynamic, courageous, passionate, spontaneous and adventurous. Bodybuilders and entrepreneurs rank high in all of these personal traits. Quite simply, women don’t want wimps. They want a man that can stand his ground and be ‘the man’ in a relationship. Are you a wimp? If so then you better stay on… if you don’t, it might just be me that takes your girl. 😉
  2. Every woman loves a man that looks good. Yea, she might not always get that, but you can be damn sure that it’s something she thinks about on a regular basis. Bodybuilders look good! And yes, your lady will stare and make him aware of it. If he’s a good guy, he’ll just laugh it off. But if he’s a bad guy (Like most with the above traits are) then he’ll take her number right in front of you, and there will be nothing you can do about it.

#5 They Naturally Think Like 5%ers

Apparently that figure has dropped to 2%. I guess the world has become a scarier place overtime… who knows? But both of these types of individuals tend to adopt the mindset of a 5%er. Naturally, most entrepreneurs would think this way, but not everyone will have the balls to ‘go at it’ quit there jobs and be a ‘true’ 5%er. But hey, I am only talking about uber successful ones here.

Maybe their similar way of thinking comes from encouraging super productivity. Or maybe just the fact that they know in order to be their best, they have to give it their best shot, and let nothing else get in there way. If that is the case, then they probably were never taught to be a 5%er. They just happen to think this way due to circumstance.

#6 They Plan Everything

Sometimes you can get away without having a plan, but if you look deep into whatever situation you are currently in, you probably ended up there because it was some part of your original plan.

But planning everything is something both uber successful entrepreneurs and bodybuilders do. Sure, plans can change, and in the famous words of the Joker from the movie The Dark Knight…

‘You know what I’ve noticed? Nobody panics when things go “according to plan.” Even if the plan is horrifying! If, tomorrow, I tell the press that, like, a gang banger will get shot, or a truckload of soldiers will be blown up, nobody panics, because it’s all “part of the plan.” But when I say that one little old mayor will die, well then everyone loses their minds!’


Planning is key. Luck can play its part too… sure. But no bodybuilder developed near perfect looking muscles by relying on luck.

#7 They Love What They Do And Do What They Love

You could also call it, sticking to what they know. They just became so good that they simply could not be ignored by the masses. Both bodybuilding and entrepreneurship can have their dull moments, and since starting I have always tried to enlighten you all. But more importantly, I just love this bodybuilding game… I just make it fun, and I hope you read and perceived it that way too. Bodybuilders and Entrepreneurs (especially technology and internet ones) both tend to become.

1) Obsessed with tweaking and testing

2) May often put their love for ‘the role’ before anyone else, including loved ones.

3) Could probably admit that they’ve stepped into the shoes of a manic depressive (from the brutal ups and downs that they face)

But hey, it’s all in the name of love. After all, love really does conquer all.

#8 They Take Their Selves Seriously

Not too seriously though. You will become a person that just plain SUCKS if you are serious 24/7. It’s just not human. Nevertheless both Bodybuilders and entrepreneurs take what they do seriously and believe fully in what they are doing.

Some common crowd responses to this.

1) The Bodybuilder – ‘Oh, you doing the whole bodybuilding ‘thing’ again today? Ah it’s all baloney, stop being so tense and ease up. You’re probably only doing it to attract the ladies anyway’

2) The Entrepreneur – ‘ Hey, long time no see. You still doing the whole Internet business thing?

… Thing?

That is almost an insult to ones being. These types of questions can come from all types of people, depending on your relationship with them. But uber successful people pretty much tend to block these reactions out and follow through with the plan. They just are that serious. But by the time they become uber successful, they are on a speed train that is going too fast for anyone to slow down.

#9 They Present Themselves ‘Oh… So Positively’

And it doesn’t seem to be taught either, it just comes with the territory of the personality (Talking from experience here :)). And they both tend to have a positive presence and image when meeting those they wish to do business with, or with those they wish to accept into their network. Now one may argue that this could be seen as being fake, being positive ALL of the time. But I don’t think it is. I just think that,

  • They know that most people may generally have negative mindsets
  • They know ups and downs happen (For some it’s a public affair)

If so, why would you keep looking ‘down’? With bodybuilding or entrepreneurial hurdles, you rise by pushing forward by being positive. Besides, who wants to meet and aspire to be like a bodybuilder who looks and sounds like he’s in the dumps when you meet him?

#10 They Both Know What It Means To ‘Take A Break’

The rewards at the end of the tunnel for both bodybuilding and entrepreneurship can be great. I’ve had relatively good times wearing both of those shoes. But if there is one thing I have learned, which I know without a doubt that uber successful bodybuilders and entrepreneurs know, it is the importance of taking a break. Of course, when the times demand it, you will have to give it your all. But this is usually just a moment in time.

Success is never overnight, and is quite often thrust upon the individual in a surprising manor, and more often then not; it won’t be a never-ending success story. It will most probably be like a milestone accomplishment, and for many, may cause even more problems in life and introduce a whole new batch of responsibilities. Because of that, these guys know that they need to pace their selves, not take themselves too seriously and live a little. It is within that time of taking a break where they can recharge their batteries.

1) Bodybuilders – Give there bodies a break. Draft and plan the future action. Then execute.

2) Entrepreneurs – Let the mind relax. Take up activities such as yoga (or even bodybuilding). Reanalyze and confirm their current direction. It is at this time where the best decisions start to get made.

#11 They Design Their Workspace For Success

I can bet money that if you were to walk into the room where an uber successful bodybuilder or entrepreneur spends most of their time, that it won’t be the norm.

For the Bodybuilder, you will see…

  • Workout routine journals and drafts
  • Daily plans
  • Posters of Famous Bodybuilding moguls
  • Maybe some home gym equipment
  • Space (Let the mind and body breathe)
  • A door that locks (For ‘me’ time)
  • A decent bed to sleep on (They need proper rest)

For the Entrepreneur

  • A Whiteboard with monthly/ yearly plans
  • Extra notes stuck on the wall surrounding the whiteboard
  • Daily plan
  • Entrepreneurial gadgets – Digi cam, lap top, dual monitor display, business cards, iphone
  • Specifically well-lit room
  • A door that locks
  • Space

There probably are a whole lot more. But these are the ones I know these guys will have placed in their personal structure in some way or another. All of this will happen regardless if these folks plan it this way or not. Because you will attract and become what you think about the most.

#12 They Always Look For Ways To Improve

If you speak to the biggest guy in the room, Entrepreneur or Bodybuilder, you may find that they are also the most humble people in the room. I think it’s a case of the big guy not needing to prove that he has power, but if the little guy does cross the line, he will beat him down and remind him who the daddy is. Think about it…. think of one of the biggest companies out there ‘Google’. And take your pick from any monster-sized bodybuilder you have met. Ok Google might not be exactly humble, but when your hear the CEO speak, it is never in a perfectionist tone.

But it’s probably the fact that they know how many mistakes it took to get to where they are and the improvements that they had to make along the way. So always looking for ways to improve has become a default characteristic of their being.

This is the exact same mind frame that I know you too are adapting to your weightlifting routine. You wouldn’t have ended up reading this post if you hadn’t been. 🙂

#13 They Think Big

Now I could turn around and tell you that thinking big is the wrong thing to do. That thinking big will probably make you fall down and fail. Which is true. But if you want major change and major results, then you will have to think big. All you have to do is break down the plan into smaller steps. Just know that with each step you will have to learn to break out of your comfort zone and step your game up a notch. This surely is easier said than done. But the more you do this, the more natural it will seem when you do it. This applies to bodybuilding and entrepreneurship, and it’s what the uber guys have applied to their strategy in some way or another.

#14 They Are Always Open To Try New Things

I will start this with a famous quote

“The way to succeed is to double your failure rate. Failure is the opportunity to begin again more intelligently.”

Henry Ford

Uber successful bodybuilders and entrepreneurs know this all too well. Which is why they aren’t scared to try new things. The word ‘new’ is what has allowed the world to be how you see it today, and you can be sure that the aftermath is a result of that quote above. Sure, the way in which bodybuilders and entrepreneurs execute this may be slightly different. But the underlying rule is still the same.

Hail to new and innovative bodybuilding products and equipment!

Hail to even more technological breakthroughs!

#15 They Ooze Confidence

Earlier I mentioned that these folks may come across very humble regarding their knew renowned status. But just know that behind that humble being is a very confident person. They have to have been, otherwise no one out there would have believed in them if they didn’t believe in themselves.

Maybe they might have started out as a wimp. It is possible. But the process of building a great body and the process of reaching success in business is a painful one. Enduring pain at any high level is sure to turn the wimpiest of beings into untamed confident beasts.

Before I end this, I’ll leave you with 10 traits of a confident bodybuilder. But quite frankly, like the rest of this article, I think the similarities are present once again when comparing a bodybuilder to an entrepreneur.

1) Walks in a slow and controlled rhythm

2) Always operates on his OWN timetable when walking

3) Walking strides are long—not short and choppy

4) Torso is always straight up

5) Shoulders are upright, back, and relaxed

6) Neck is strong and powerful—yet loose—and is stretched as high as possible

7) Head is always held high

8)  Head will always following the eyes. Eyes are level or higher (never looking down)

9) Head points straight ahead—and is never swiveling around

10) Eyes are looking forward and are focused on the destination (and are never darting around) and chin is always ‘up’.

See you in the comments.

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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.


  • 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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