Shock Body Exercise Variations (Part 3)

January 23, 2012 by Shaun
Filed under The Fitness Bug

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BUGS BEST OF: February 2010

December 31, 2011 by Shaun
Filed under The Fitness Bug

It’s been a while since I’ve done a bugs best of. The time where I rap up the most popular posts for the month. Well… like this classic song from Moloko I’m bringing it back, sing it back to me….

BUGS BEST OF: February 2010

Shock Body Exercise Variations

Shock Bodybuilding Preparation

The Most Important Bodybuilding Supplement… EVER!

The Only Exercise That Will Truly Test Your Strength

Why You Should Get Your Girl To Be A ‘Sexy’ Bodybuilder

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

Until next month… Bugs out!

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Build Muscle With White Powder

December 21, 2011 by Shaun
Filed under The Fitness Bug

3 Comments

In the winter months you will probably workout less… unless you are a barbarian of course. Some of you are dedicated and you will probably stick it out during these months. But the real test is if you will still go to the gym when it snows.

Are you going to be a coward and run inside like a little girl?

Or are you going to stick it out like a barbarian ice warrior?

If your answer is the later, then read on. I’ll share with you some innovative ways that you can build muscle when it snows while having fun at the same time.

Grab a Shovel

When you wake up in the morning and see that the white cold powder has covered your entire local world, you will probably have to grab a shovel. In general this is mundane and boring. But today it is not.

When you grab that shovel you will now change your mind set, put your barbarian hat on and speak out loud.

‘It is now time to workout out’

Get a friend or family member to join you too. There’s nothing like the feeling you get from completing a task to satisfaction from great team work.

This will help you build great functional strength for your wrists, forearms and most other parts of your body. But don’t get too excited though. Make sure you shovel and lift properly; otherwise you might just cause an injury.

If you are trying loose fat then this is great for burning calories too. Shovelling snow can help you burn up to a massive 300-500 calories within an hour, as long as you go at it like a barbarian.

During all of this, feel free to break the rules a little. Take a break and have a…

Snow fight

Some people might say that snow fights are for kids. Well I say that you should never grow up, be a kid at heart and start building and throwing those snow balls. Build some huge balls and build some snow men too. Those balls will eventually get heavy and you will start to feel the exhaustion after a while.

This will prove to be a great strength workout for both you and your family. Although it will tire you out, you will definitely feel the fun factor.

To end a good session get back indoors, relax your feet and sip on some hot chocolate, which also acts as a great antioxidant.

Skiing and Snowboarding

I am a HUGE fan of snowboarding and have always followed winter X games since my pre-teens. Although both snowboarding and skiing can be great fun for yourself and/or family, the sport can also provide a great whole body workout.

As you speed down the hill, your core will be worked from trying to balance your body as you shift from side to side.

Your arms and legs will be worked when you increase your speed.

So if you are spending any time away from the gym and decide to go on one of these ski trips, just know that your body won’t be missing a thing. In fact, such a trip could help you awaken some muscles that you never know you had.

Go for a walk

Walking is a low intensity workout, but walking in thick snow will be even more strenuous. But this is more about taking a stroll and enjoying the scenery. Admiring the view and feel of the atmosphere after it has snowed is always something to behold.

This is all about innovative ‘fun’ ways to build muscle. So do not force yourself to do these activities in any specific order. Just do as you please. Either way, they will all be a great way to keep your body active while you take a day off from the gym, which will probably be closed due to the snow any how.

Will you playing in the snow this winter?

See you in the comments.

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Intense Forearm Workout

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

3 Comments

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

Bench press
Pull ups
Chin ups
Dips

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

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

(Increase the weight after each set)

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

(Increase the weight after each set)

Reverse Cable Curls
Sets: 3
Reps: 8-12

(Increase the weight after each set)

FEEL THE BURN!!!

See you in the comments.

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Advanced Biceps Routine – Unique Weighlifting Exercises

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

4 Comments

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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Succeed In Bodybuilding With ‘Overdrive’

April 7, 2010 by Shaun
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4 Comments

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

Age 13 -- Cross country races.
Always came 3rd or 2nd place.
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

Age 17
100m Sprint Training
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.

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Shock Your Muscles with Repetition

April 6, 2010 by Shaun
Filed under The Fitness Bug

2 Comments

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,

Lat pull downs -- 3 sets of 5 reps
Lateral raises (dumbbells) -- 3 Sets of 10, 8, 6 reps
Barbell shoulder press -- 3 sets of 10 reps
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.

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The Only Way To Train Is To Train Insane

April 5, 2010 by Shaun
Filed under The Fitness Bug

25 Comments

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.

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Stay-Fit Bug Contest + New FREE 6 Pac Ebook

April 1, 2010 by Shaun
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Why You Need To Be A No B.S Bodybuilder

March 25, 2010 by Shaun
Filed under The Fitness Bug

3 Comments

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.