Intense Forearm Workout

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.

Advanced Biceps Routine – Unique Weighlifting Exercises

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.

Succeed In Bodybuilding With ‘Overdrive’

Back in this post, I talked about HIT. Running up hills to be specific, which is great for fat loss. But I’m here to talk about building muscle (Especially for all you hard gainers out there). And today I’m going to share with you the one dominating factor that will allow you to succeed in your weightlifting and muscle mass building efforts.

If you’ve ever read any books by Roger Hamilton, you will know that he speaks strongly about ‘critical moments’. These are moments where you make a deal make or a deal breaker decision which in turn will have a serious impact on your life from that moment on.

The overdrive concept is similar in nature to that. Overdrive is when you reach that critical moment in which you either break down and quit, or where you,

Stop thinking about ‘just giving enough’ to succeed and start thinking about giving it your ALL!

The outcome in both scenarios is controlled by your mindset. As the classic saying goes…

‘Your body is a temple’

However, your body is still a puppet to the puppet master, which is your mindset and how you think. It is a similar mindset that allows those in martial arts to break bricks with their bare hands. Once you enable the overdrive mindset, you will start to succeed at those tough fitness challenges you are facing and begin to succeed at many other things in your life, such as work or raising kids.

I’ve had many personal encounters with the overdrive mindset and 99% of the time that I’ve succeeded with it, I’ve realized that ALL of us humans are actually quite lazy. We tend to want to do ‘just enough’ to obtain what we wish to achieve.

This is the same reason why P90x isn’t for every one, because almost everyone will not have the overdrive mindset, hence the reason why they won’t achieve.

Controlling The Overdrive Mindset

Aka Grow With Baby Steps

Like I mentioned above, I’ve faced quite a few examples of when I used overdrive.

The First

1. Age 13 -- Cross country races.
2. Always came 3rd or 2nd place.
3. I stepped out of my lazy comfort zone used overdrive and gave it my all in the last few 100 meters.

The result = First place.

That example will stick with me for life, because I just remember always coming 2nd to those guys. Then one day I just said ‘f**k it… I’m going all out’. And in an instant I beat those guys at the last hurdle. And the reaction from the crowd, the trainer, and the two guys that would usually kick my ass was…

‘WTF’??’

I think I actually shocked myself at the time too.

That’s overdrive!

However, as the years went on and as I began to get a little more life experience under my belt I found that overdrive certainly has its pros. But it certainly has its cons too.

The Second

1. Age 17
2. 100m Sprint Training
3. 6 weeks of training (from nothing) -- Increased my time from 12. 8secs to 11.1secs

Wow. Now time to up the ante

I begin to do press up position sprint starts (Great for increasing your explosive block speed), then a few sessions later I became too fast for my own good. My left shoulder pops out (partial dislocation) and then it slips back in (I had never felt anything like that before). A few moments later, I raise my hands over my head.

BAM!!!

Full dislocation = worst day ever!

My left shoulder was dislocated and out of it’s socket for at least 15 minutes before finding a way to get in back in (read this post to learn how).

That right there is a life lesson to all who are reading this. Introduce some overdrive into your bodybuilding life… yes! But make sure that you take baby steps. Move with the pace of a tortoise but at the speed of a hare.

Meaning…

When you find rapid success or just a technique that works really well for you, test and tweak it for a while before storming off onto the next thing. By doing so you’ll be able to avoid injury unlike I did.

However, I am a bit of a ‘flash kinda dude’ that may get excited from time to time. Hence the reason I dislocated both shoulders, the 2nd time from jet skiing (No more overdrive for me there I’m afraid).

That about wraps it up for my blabber-talk on overdrive, lazy people and mindsets, and I’ll probably touch on this again sometime soon. But for now here is a nice overdrive example.

See you in the comments.

Shock Your Muscles with Repetition

I think you’ve all had enough of my entertainment antics from the past few posts. I certainly have. And I think it’s time to get back to the business of discovering and executing innovative ways of building muscle. One question one may ask is,

Why Innovative?

The answer:

Because your muscles simply will not grow after a certain point in growth. So you need to get creative in order to start shocking your muscles again.

One way to do this is by performing an exercise twice in one workout. Once in the beginning and one at the end. Like this,

1. Lat pull downs – 3 sets of 5 reps
2. Lateral raises (dumbbells) – 3 Sets of 10, 8, 6 reps
3. Barbell shoulder press – 3 sets of 10 reps
4. Lat pull downs – 3 sets of 12 reps

Doing this will give your muscles a reason to speak up in confusion. And they’ll probably say something like this,

‘Hey buddy, what the hell’s going on here? We just did this exercise, but something is… different’

That is a statement that I could only wish our muscles would quote on the daily, but unfortunately that is not so (Damn muscle memory). Any how, the real change here is all to do with the different repetition ranges. Performing more reps (possibly with a different weight) will begin to force your muscles to acting differently. Performing both lower reps and higher rep numbers will assist in activating different muscle fibers, hence the ‘shocking’ change to the way your muscles react. This is the exact kind of thing that you need to be doing in your workouts to give mojo back to your muscles.

Change is a never ending and an often rapid thing in my world. I live in this game we call internet marketing, I live in the world we call bodybuilding, and I literaly go mentally sick when my surroundings have been the same for too long. So I’ve become accustomed to rapid changes, which in turn helps you, as I’m constantly trying out new things during workouts.

But this site isn’t about helping me, it’s about helping you. So do yourself a favour and take yourself out of your comfort zone when you workout. Easier said than done, I know. But that is the only way to take your muscles to the next level. This technique is one of them.

See you in the comments.

The Only Way To Train Is To Train Insane

Today’s Theme…

MOTIVATION

We all know that a lack of motivation is what kills your enthusiasm in order to stay fit for the long term, and I know that this is something that many of you suffer from too. What tends to happen is that you’ll suffer from lack of motivation during certain times of the day, or year (Winter). When you do, just make sure you jump online and read this.

THE ONLY WAY TO TRAIN IS TO TRAIN INSANE!!!!!

I’ll say it again,

THE ONLY WAY TO TRAIN IS TO TRAIN INSANE!!!!!

I know you’ve heard me state similar quotes in the past, like in the barbarian workout post. But today I’m cementing this statement too your forehead.

The fact is, the reason you come to websites like stayfitbug.com or other similar websites is because you are probably looking for some kind of fix for your lack of achievements in building that hot muscular body. You’ll probably find some great stuff on websites like this and I’m sure you’ve learnt something new since finding this site. But nothing you read here will make a difference to your goals the way in which YOU can… personally.

The two core reasons you are failing.

1)    Bad nutritional diet

2)   NOT TRAINING INSANE!!

That’s right… if you are lacking and failing in your workouts, it’s from your own doing.

IT’S YOUR OWN FAULT!!!

You either GO HARD or GO HOME!

If you are not going to go hard at it with your cardio and weight training efforts, you might as well jump on that loser’s bus and go home, because you simply will not develop any meaningful results. ‘You’ll actually save yourself a lot of time, energy, grief and $$$.

Why?

Well, other then the usual stuff you already know about, it’s inevitable that you are going to face challenges on your quest to build muscle, and overcoming these challenges is what will separate the boys from the men and the girls from the ladies.

• Plateaus
• Injuries
• Distraction
• And others

However….

IF YOU GO HARD, THEN EXTREME CHALLENGES CANNOT AND WILL NOT AFFECT YOU!

Better yet, they will cease to exist. Not even the might of adversity can beat you if you go hard.

The Solution

How to go hard.

How to stay hard.

???

Get Pissed Off!

I personally find that when my attitude is too relaxed, I don’t tend to perform as well. That’s with anything that I’m trying to achieve in life, especially in my workouts. But not all of us can be or would even want to be pissed off ALL of the time.

Like this guy,

So how can you get pissed off so that you can go hard and perform to your maximum potential?

Hire A ‘Bastard’ Personal Trainer

We’ve all heard about the stories of personal trainers getting slagged off for literally insulting and making an example of their pupils and those same pupils going home crying to mommy because of it. But here’s the part of the story that most people will miss.

The reason that those people go crying home is because they couldn’t stand the heat. They had to get out of the kitchen when it all steamed up.

They didn’t go hard… so they had to go home!

(Well, they at least did the smart thing.)

Their Personal trainers Already Predicted The Outcome

Those personal trainers already knew what the end result would be. Those personal trainers know that the only way to train is to train insane. After a while it’s quite easy to see who the tamed beasts are in a room packed with wild animals. Those crying babies got caught out (for their own good really) and simply cannot, or maybe will not ever agree to the sacred mantra of training insane.

They will never achieve the great results that you will achieve, because you now know that the only way to train is to train insane, and you know that is the only way you are going to get any meaningful results.

You will soon see live examples of this sacred mantra soon, from yours truly . You are just going to have to wait and see what surprise I hit you with in the coming months

The following articles should help you out till then.

Shock body

Shock Body Exercise Variations

Not Happy With Your Muscle Building Results? Then Workout Like A Barbarian!

To Conclude

There is no conclusion!

Get out of your lazy slump of a mindset, go hard and train insane.

SIMPLE!

See you in the comments.

Stay-Fit Bug Contest + New FREE 6 Pac Ebook

This is  just an update post for those of you who may have been waiting for the Build A 6 Pac: From Flab To Flat Ebook. The ebook is ready to download for FREE.

In addition to this I have also added a FREE bodybuilding diet planner to the freebies section. You’ll receive it in the same email as the Build A 6 Pac From Flab To Flat ebook. Click HERE to grab it.

There’s more…

I have also started a contest where you could win…

#1 – Iron Gym Xtreme – Chin up bar

#2 – 5 ebook packs all worth over $500 collectively.

1. Arnold Schwarzenegger
2. Pavel Tsatsouline
3. Tom Venutto
4. Vince Gironda
5. John Alvino

CLICK HERE

To get the full lowdown.

Bugs Out!

Why You Need To Be A No B.S Bodybuilder

This week I have been talking about the importance of training insane and having fun throughout your life in bodybuilding. But today is all about favoring the importance of working out with ridiculous intensity and shocking your muscles. Today I’m going to tell you how and why you should be a no B.S bodybuilder.

What is a no B.S Bodybuilder?

Well… There will be times when you face one of these situations… or something similar.

1) There will always be a day or week where you skip your workouts. You go out one weekend, party, get hung over and by Monday you are still in recovery mode. You finish work and then think to yourself… F**K this! No gym TODAY! Then the ‘skip-a-day’ trend begins and continues, then before you know it you start missing weeks of training.

2) You have a long day at work at, you step outside, and the winter chill just pushes you in the direction of home and bed. You skip one day, make a promise that you will make it up the next day. You wake up and the weather man delivers the same news. Cold chills. You skip another day. Before you know it, you become out of sync with your workouts.

3) Your girl friend dumps you after 5 years of being together. You find out she’s 3 months pregnant, with another mans child and that it has been going on for over a year. You will feel pretty sh*t at this point… and this will happen to you at some point in your life. Everyone gets their heart broken at least once. All of a sudden you find your self locked up in your room, stuffing your face with food and weeping away. All those goals you previously set…. now down the toilet.

All of the above scenarios will not play out as described if you are a no B.S bodybuilder. When you begin to slack, you will be highly self aware and make sure you get back on track.

When your girlfriend dumps you after 5 years. You won’t curl up in the corner and cry, you will have no remorse and take no B.S from your human emotions. You will plough through and let those goals you set allow you to overcome the heart ache.

When your friends are trying to persuade you to go out and get trashed, on that one special week (which just happens to be the tipping point of supreme growth after weeks of hard slog at the gym) you will shrug them off , decline their offers and plough through.

But Shaun, this all sounds all boring. Almost like a loners life. Is Shaun a loner?

No I am not a loner!

Like I mentioned in yesterdays post, it really is all about having fun for the long term (A point which a lot of workout programs out there miss) but there really is no substitute for hard work. And whether it’s P90X or some form of shock body exercise technique you picked up from here, you will have to set your goals, plan your map and make sacrifices where need be. And at times that maybe lonely.

But remember this….

What ever goal you set or body you set out o achieve, it will involve other people.

• Gym partners
• New associates
• Shaun Sinclair’s (Hey, that’s me )
• And others

But in the end it all comes down to YOU and what YOU do!

No one else knows what’s going on in your brain other than YOU. So when things get tough like in the above scenarios, you will only have yourself to rely on. You pick yourself up out of your own bullshit, put on your no B.S hat and stand tall.

That is the definition of a no B.S Bodybuilder!

It is only then you will start to achieve what you set out to do. Now have a cup of some no B.S juice FTW.

See you in the comments.

The P90X ‘After’ Solution

For those of you who are not aware of what P90X is, it is an exercise program that will shock your body and promise meaningful results, all within the space of 90 days… as long as you stick to it. From what I have learnt thus far, those I know who have stuck it out for the 90 days have praised the program and recommended it without question. This is a good thing, because the program preaches to the unconverted the importance of shocking the body into change, something which I do weekly in some way or another, more evidently so in shock body exercises.

But here is a question that I repeat back to myself on a regular basis.

‘Ok, I shock my body; get great results, and then what? Keep doing the whole thing over and over and over again?’

I say… Naaaaah!

You see, personally, P90X is nothing new to individuals like myself. Although there are some great methods and routines in there (We don’t know it all), It preaches what I have known from the start of my muscle building endeavors.

The only way to train is to train INSANE!

And if your goal is to look good for the long haul (That’s most of us) then training insane really can get boring. This is especially the case if you have a low metabolism, because weight loss is just the first part of the goal. Keeping the weight off is a whole new ball game.

The P90X After Solution

So we can agree that P90X does a good job of what it claims it can do, although some may or may not warm to Tony Horton’s training antics. But P90X fails where I think this post can begin to succeed.

TO MAKE WORKING OUT FUN FOR THE LONG TERM

As you may have read in my bio, I have built muscle on and off over the years and every time I get back into the swing of things, I don’t find it too much of a challenge to start packing on the pounds of muscle. If I’ve been completely out of circulation then I know it will take me just a few months to start seeing ‘HUGE’ improvements (Another case of ‘I succeeded in ‘X’ amount of time). But then I would get to that special point and ask myself,

‘Can I really keep up with this level of intensity? Even more so… do I want to?

I mean, I like working out and all, and the passion I have for this game probably will never die, even when I begin to reach the 50+ decline years. But too much of any one thing is bad for you, and I personally don’t like to be entirely consumed by any one thing for too long. I like to ‘LIVE’

So the real P90X solution is how do we make this game fun while enduring this grueling pain?

Well, before I start to unveil some of these methods and get the party started, we have to all agree that hard work is a must. There really is no escaping that. So whatever weightlifting routines or exercises you have been following on or off of Stay-Fit Bug, make sure you stick to them.

Map and Goal

But what we will begin to do is ease the fun into our daily activities… Killing two birds with one stone at times, and getting away from the very thing that is killing our motivation levels…

Your Average Gym

Which consists of….

• Eye-watering body odors
• Sweaty people frowning in concentration and rarely talking to each other
• Mundane workout routines, blisters, callisters and clunky heavy machinery
• Bad music assaulting your ear drums.

That does not sound like a fun place to me. (However, my local gym is nothing like that . But I bet yours is.)

We all have different interests and will take up varying activities between us all. But below is a list of things you can do to start breaking up those workout days and make your time in working out ‘FUN’!

On Your Workout Days

Change Your Gym… Join A Jungle Gym

A jungle gym is basically a gym designed for kids (Usually within the actual gym). There you will see kids jumping around, throwing balls, chasing each other and swinging, all without realizing they are actually working out. This will be a reminder to you that working out is all about being ‘active’ and seeing the kids exercise every time you go to the gym will be highly enlightened and remind you what really is important. TO HAVE FUN!

In fact, if you look at the way the world is designed in regards to pushing people how to grow up, it’s actually working backwards and brainwashing the masses. Is it a society that teaches us to be more complicated? Maybe. Either way, enter the jungle gym and follow suit like these kids, and have so much fun that you forget you are even there to exercise. Hail to hidden health.

Embrace The Great Outdoors

This is an golden oldie, but it’s worthy of a mention in today’s fitness world. This is because most people have become consumed by the digital age we now live in and these activities are being taken up less and less. But there really is nothing like the airy ambience that the outdoors give when taking up any of the following activities

• Hiking
• Swimming
• Rollerblading
• Mountain Biking
• Canoeing
• Biking
• Skiing
• Waterskiing
• Rafting
• Walking
• Climbing
• Jogging
• Backpacking
• Walking the dog

The feeling you get at the end of these sessions is priceless. You will feel worked out yes. But there is always this magical element of fun when you are out and on your feet. Kind of like an adventure.

Bodyweight Exercises On Vacation

Talking of adventures, travel in itself is one big adventure every time you venture out. When I first used to travel out, my thought’s used to be,

‘Oh no, how will I maintain, what if there isn’t a gym near by’

That has now changed. I now view travel as an opportunity to explore and discover new ways to workout out. This element of exploration and discovery is what makes working out fun. You can push the intensity without having that feeling of repetitive boredom. Besides, you’ll have that special travel bug on your brain, so boredom would be far from an issue.

P.S That ebook right there will guide you in the right direction >>>

Protein Supplement Cocktail Contests

Taking supplements can sometime seem like a chore within itself, and may sometimes feel like you are on some kind of medication. But if you want real results or live a very busy lifestyle, then taking some kind of supplement is probably going to be mandatory. Whey Protein is one of the most popular, and rightfully so. But what you can do is spice things up and have some contents with your buddies.

‘Who Can Make The Best Cocktail’

It might not provide any real value to your body, but it sure will make things fun and will no doubt create some interesting memories or even classic youtube.com moments.

To kick start your ideas: 10 Great Protein Shake Recipes For Your Weightlifting Workouts

On Your Days Off

Embrace The Great Outdoors

‘Heeey, you’ve mentioned this already’

I sure did, but when you embrace the great outdoors, with any of the activities listed above you will be killing two birds with one stone either way you look at it. If you take up the activities for fun, you’ll get a good moderate to high intensity cardio workout. If you plan any of the above activities for your cardio workouts, you can have fun with it. Win, win situation.

Play Rockband and Guitar Hero

This is still, hands down one of the most fun ways to have fun and stay fit at the same time. Some say that the music game genre is dying out and has been milked to death. But I don’t agree. I think it’s just maturing into the next phase, what ever that will be. Besides, these games will be timeless as they contain classic music from some of the best music released in the past 50 years.

Anyhow, whether you have or have not jumped onto the music game bandwagon, you will be happy to know that ‘Rocking out’ using fake instruments is not only fun, but also succeeds at being a great workout without having to go to the gym. Playing the guitar will keep you active on your feet, while playing the drums will provide a great upper body workout. Playing both instruments will act as a great compound (and functional) exercise.

Nintendo Wii – Wii Fit

We all know how popular the Wii is. The Wii Fit is a game that will actually keep you fit. But it is still a game, and we all play games to have fun. It seems as if the world is agreeing with me, understanding that we need to make fitness a lot more fun.

How will this all help?

Adding these activities to your daily schedules will help you stay motivated and engaged in fitness, making it feel less like a chore all without even realizing it. Again…

Hail to hidden health.

This is just a start and I’ll probably throw new ideas in the comments section below over time. Nevertheless, working out incorporating these methods into your routines will make things a lot more interesting and FUN.

See you in the comments.

Don’t Be A Spoon Fed Bodybuilder

I’m sure you’ve all heard of the saying

‘ To be fed with a silver spoon in your mouth’

Which basically means to be raised as a child without having struggled like the majority of kids do in this world.

So we can split the world into two types of individuals. That is ‘The spoon fed’ and ‘The hungry’

It’s pretty easy to tell the difference between the spoon fed and the hungry. From the way one speaks, acts and thinks in certain situations.

Example:

Weight Loss

Scenario

A person becomes extremely overweight after becoming filthy rich. They begin to have wild parties and start living a crazy lifestyle. And they simply go over board with all the lovely food the world has to offer. And now they look like this

Marshmallow man

They then decide it’s time to fix the situation for themselves and their families sake.

The Spoon Fed

A spoon fed person will probably start off by doing the ‘right’ thing

1. Get a gym membership
2. Set up a goal and workout routine
3. Lose weight over time

However, there will be a crital stage where things will become tough. At this stage a spoon fed person would give up and probably go the easy route and have liposuction.

The Hungry

Place a hungry person in the exact same scenario,

(Got rich, went a bit crazy, time to fix up)

And I would place a nice bet that they will stick it out for the long haul and lose that weight gradually. Besides, once that milestone achievement has been made they can show off, gloat and even find success from selling their story and teaching others how to do the same thing.

The hungry person would have probably adopted that hunger mentality from a young age too . And over time it just became a fixed asset of their persona through the journey to adulthood.

It’s Better To Give Than Receive

Receiving Too Much Makes You Weak! It takes away your hunger.

The hunger that is vital to have in order to plough through the ups and downs on your quest to build a better body.

Ok, I understand the concept, but what do you mean by ‘spoon fed bodybuilder’?

Well If you take that concept and put it it in the context of a bodybuilder, a spoon fed bodybuilder is one that would naturally lack that killer drive required to take their body to the next level. The drive that most hungry bodybuilders would have.

It is that vital stage in the cycle of bodybuilding where you either stop and quit. Or plough through, when you are

- In the gym late at night, by yourself, struggling. While your friends are out having fun.

Or

- When you need to hit the gym for workout no.3 of the week. Yet you are exhausted after a longs day at work

This is where most spoon fed bodybuilders will stop.

Why?

Because unlike the hungry bodybuilder, they probably never have tasted that natural raw hunger before, and like I mentioned earlier, the hungry types would have had it installed in their being from their youth.

Ok, I’m like… Soooo spoilt. I don’t even know the meaning of the word hunger. Can I become like those hungry folks?

It is possible, but like I mentioned earlier, it is usually stapled into the mind set from an early age. However, circumstance can change that. That alone can drive you towards the hunger mind set that the hungry folks have developed over the years. Because you either eat or die, it’s as simple as that.

So to answer your question. No, you probably won’t be able to turn off the way your spoon fed brain works… Unless you are thrown into a situation by circumstance.

To Conclude

It’s really simple. If you are a spoon fed bodybuilder, you probably won’t follow through with much of the hard work required to build real strength and mass… the stayfitbug.com way. But if you are, success will be knocking on your door very soon if it hasn’t done already.

Which one are you?

See you in the comments

Back to Basics Tricep Routine

I’m going back to basics today. I hope you are all working out and preparing those muscle for summer. Increase the intensity now! It will be too late to start looking your best once the summer months kick in. Any how, here is a triceps routine that I have on my draft planner. My planner won’t mean much to you as you’ll have your own goals. But this an advanced workout that you can throw into your routine when it’s time to hit the triceps or when you want to switch things up.

Seated Bent Over One Arm Dumbbell Triceps Extensions

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

Standing Dumbbell Triceps Extensions

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

Cable One Arm Tricep Extensions

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

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