BUGS BEST OF: February 2010

April 10, 2014 by  
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!

The Most Innovative And Dangerous Bodybuilding Exercise… Ever

March 27, 2014 by  
Filed under The Fitness Bug

When I wrote ‘this post‘, I stated that running up hills is one of the best high intensity training techniques that you can do for your cardio workouts, which is true. But I’ve found something better. This technique really will separate the men from the boys in more ways than one. It is something that I used to do back my college days, and I can vouch for it’s effectiveness. I call it…


Now, I know you have all used an escalator before, and I know you have all tried to run up the ‘down’ escalator at least once in your life, so you know how much of a challenge that can be. But this is a whole different ball game. You will use these escalators to perform high intensity training at least once a week.

Now let me be your introductory guide for this unique exercise

#1 Finding An Escalator

The first thing you will need to do is find an escalator in an isolated location. You will want to avoid injuring members of the public. That could lead to all kinds of complications. The best place that I know of is underground railway stations. They always open very early and close very late, so there will be plenty of time to choose your run time. Another idea would be to choose the station at the end of the line. Those will always be empty.

#2 Reps And Sets

Before you begin to understand how many reps and sets you will do, you will first have to nail the process for progression.

– Start small by running down the escalator by 5-6 steps
– Turn around and run back to the top

Then all you do is increase the number of steps you run down as you begin to progress. After that it’s entirely up to you how you wish to break up your sets.

#3 You Could Get Into Trouble

This will happen, more likely then not. That’s where we will find out if you are a man, or just a boy. Will you take that risk? Will you reap the rewards of this exercise? That’s down to you. But if you really are a man, then no one will get in your way. Developing and using some charm, charisma and schickt will get you a long way.

#4 It Will Be Fun And Liberating

If your workouts (or life in general) are lacking some excitement in them, then you can guarantee that this will put the fun back into it. Performing this exercise in these locations will make you feel like a big bad kid again and liberated is how you will feel. If you are lucky you may even find yourself on youtube.com. However, if you become an internet superstar from the whole escalator ordeal, just make sure you link back to stayfitbug.com and give me credit for it. 😉

Nevertheless, if you do grow some balls and attempt this exercise, you can be sure that it will test you to the max. And again, in more ways then one.

See you in the comments.

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How Bodybuilding Will Help You Get Over Your ‘X’ Partner

March 26, 2014 by  
Filed under The Fitness Bug

If you are past your teen years, it is very likely that you have suffered a heart break or two. If so, then you will know how sh*t you will feel afterwards, especially if you were the one that got dumped. That will often lead you to feel empty inside, lead you to over eat, not take care of your self and curl up into a corner and cry.

However, things aren’t so bad in the world of fitness and bodybuilding. Whether you are just starting out or a seasoned pro in the gym, here are some ways that body building will help you get over that b***t of a girlfriend/ boyfriend.

Countries like the USA are built on confidence and confidence is a trait of most successful people. If you are succeeding in the gym, then confidence will likely be one of your traits too.

Yes, you will naturally feel down about the relationship break up, but being a confident bodybuilder will help you get over that pretty quickly because fitness and confidence together will naturally make you feel good about yourself. If you are feeling good about yourself most of the time, then you won’t be spending much time worrying about why ‘Mr/Miss damaged goods’ broke up with you. But what you will start to think is,

‘Is that person stupid…? Breaking up with ME!!’

And soon enough they may just start calling you back. Too late for that, you’ve moved on.

Be Social

As I mentioned back in ‘Finding love at the gym‘, the gym is one of the top places where you’ll find love. If not that, then you definitely find yourself many date potentials. The more you see and interact with those individuals, the sooner you’ll forget about that a*hole of a boyfriend/ girlfriend and wonder why you was with them in the first place.

This is cliché, but when one door closes, it leaves room for another to open, so speed up that process and be social.

Get Your Mind Active

As a stayfitbug.com reader, you’ll know by now how much I push to be dedicated and disciplined to get your body to be where you need it to be. One key part of being disciplined in bodybuilding is to learn how to control your diet. So that means cutting back on certain foods and not submitting to temptation, which will require you to keep your mind active on something other than the prior.

This mind set of cutting something out of your life is what you will need to do with your ‘Now X Partner’. Yes… you will already be on the right track from being confident and social, but to add to that, get rid of reminders of them.

Get rid of their:-

  • Clothes
  • Phone Numbers
  • Smell in your house

Everything! You’ve now moved on


I have talked about the personal trait of being goal driven before, and I always will, as you often need to be reminded of what your goals are. As a bodybuilder, a goal driven mind set is what you’ll need to have to succeed, and when you do begin to focus on this mind set, you will not want to waste time on things you cannot change. Shit will happen, and when it does, you learn to let go of the past and move on.

This is the mindset that will help you forget about your X partner all so easily.

If you haven’t had your heart broken yet, I can guarantee that it will happen sometime in your future. But instead of becoming a victim of the inevitable (Curling up into a corner and crying) you will spend more time in the gym following the guidance listed above.

When you do move on and become a better new and improved person, just know that you will be getting phone calls from the ‘X’. What happens at that moment is up to you.

What did you do when you broke up with your X partner?

Did you curl up into a ball and cry?

Did you spend more time at the gym?

Did it affect your workouts?

Let me know in the comments.

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Shock Body Exercise Variations (Part 3)

March 21, 2014 by  
Filed under The Fitness Bug

Well, I did promise you all a part 3, and both of the techniques I am about to describe will shock your body for sure. However, you are going to have to wait until part 4 until I show you the real body shockers. All good things come to those who wait. Muahahahaaaa 😉

And now for the body shockers.

Drop Sets

What is a drop set?

The formula

1. Start with (X amount) of weight

2. Perform as many reps as you can (Till failure)

3. Strip off some of the weight, then perform another set (Till failure)

4. Continue until your muscle dies… literally

‘Damn Shaun, that looks painful’

Well, that’s the whole point. It’s supposed to be painful… and it is!

I do have to warn you though, if you don’t have the mental or physical strength to perform the above, then this exercise WILL send you crying home to mommy. If you are up for the challenge, then make sure you find yourself a spotter before even trying to attempt this.

Here are some exercises which I have performed using drop sets.

  • Bench Press
  • Squats
  • Leg Extensions
  • Leg Curls
  • Bicep Curls
  • Tricep Extensions
  • Dips

Forced Reps

This is basically the principal that I have been preaching to everyone who asks the question,

‘How can I build muscle faster’

We all know there is no quick magic solution and for the most part your routines will consist of a lot of trial and error. But if you use the following technique, a few months from now you will find yourself in the ‘awesome gains’ territory.

What you need

  • A spotter
  • Supreme dedication

How to force rep

Exercise for examples sake: bench press

  • You can lift 100kg at 6 reps to failure
  • Get your spotter ready and push that to 8-10 reps to failure.
  • If you are able to manage that, then it’s time to increase the weight a little. Lets say 110kg
  • You’ll probably manage to lift 6-8 reps at this weight (Still using your spotter)
  • Now if you manage to keep this up, you may soon find that you are able to lift up to 125kg at 6 reps.

At this point you would have achieved the goal of the forced rep. Which is to increase your strength AND to be able to lift heavier weights quicker… WITHOUT a spotter. But more importantly you will no longer be asking the question,

‘How can I build muscle faster’

Because you will already be on your way to doing so.

See you in the comments.

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Build Muscle With White Powder

February 28, 2014 by  
Filed under The Fitness Bug

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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Shock Bodybuilding Preparation

January 21, 2014 by  
Filed under The Fitness Bug

In recent weeks I’ve presented various ways in which you can go about exploding muscles to look like this guy,

Well, you probably won’t get as big as him… he is a super hero after all. However, before you even decide on trying to take your muscles to the next level, you will  have to put some things in place before doing so. You will need to prepare!

Fail to plan… then plan to fail.

Cliche yes! But the fact still remains.

That is why I’m going to start you on a journey of how you can prepare for the exercise techniques that you have become aware of in recent weeks. Somethings you may already be doing, somethings you may not. What ever the case is, I’m going to set some guidelines for you to follow. You can fill in your own gaps.

Protect Your Hands

Prevent Calluses

Unless you want to be Mr crocodile hands, then you will take the time out to protect your hands. It’s not cool to shake peoples hands, while unintentionally yet unavoidably scaring them with yours. It’s not cool to stroke your hands over your girlfriends smooth skinned body, that she has taken time to perfect just to feel your crocodile roughness. But more importantly it is not cool bash your hands up.


Doing so will

  • Decrease your ability to grip raw metal bars well
  • Decrease the number of reps that you can perform
  • Give you calluses and blisters
  • Cause unnecessary pain

Once you suffer from all of the above, there is no way that you can take your bodybuilding to the next level. Shock body exercises simply will not work for you.

Some guys may act all macho and act like this doesn’t affect them. I say F**k ’em. Don’t follow those leaders. Whether you are a human brick or a budding hard gainer success story, your aim should be to maintain baby smooth Fairy Liquid hands.

How To Protect Your Hands


If you are on a budget then this is the way to go to protect your hands.

  • Grab two thick rubber bands
  • Two thick sponges
  • Tie a sponge to each hand with the rubber band
  • And you are good to go

This is really a temporary solution, but if you do decide to do this for the long term for what ever reason, then I would suggest to stack up on the sponges. They’ll fade away to nothing in no time, especially after a few washes.


I could have chosen any old pair of gloves, but from my own personal experiences, many of the gloves on the market are crap. You wear them, they tear apart easily and some don’t even help prevent callouses.

So I have chosen two pairs of gloves. Both have their pro’s and cons, but both are effective for their purpose.


The palm protectors

I call these the palm protectors because that is the stand out benefit that you will get when using these.

The Pro’s

  • Protects palms and fingers well
  • Keeps hands ventilated
  • Good grip on weightlifting equipment with rubber grips
  • Prevents germs
  • Nice on price


  • Wrist straps may get sweaty
  • Not enough padding
  • May be slippery when lifting cast iron free weights

Harbinger Training Grip Gloves

The padders

I’m calling these gloves padders because that is the key benefit of using these.


  • Good grip on weightlifting equipment without rubber grips
  • More durable than most gloves


  • Takes time to get used to the extra padding
  • Padding may get in the way when using weights/ machines with rubber grips

The End Results

Perform more reps without,

  • Grip fatigue
  • Calluses
  • Sore hands
  • Wrist ache

And no more picking up germs from others.

See you in the comments.

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Intense Forearm Workout

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

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

  • Bench press
  • Pull ups
  • Chin ups
  • Dips

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

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

(Increase the weight after each set)

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

(Increase the weight after each set)

Reverse Cable Curls
Sets: 3
Reps: 8-12

(Increase the weight after each set)


See you in the comments.

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Advanced Biceps Routine – Unique Weighlifting Exercises

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

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

Preacher Hammer Dumbbell Curls

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

Spider EZ Bar Curls

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

Reverse Grip Barbell Curls

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

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

See you in the comments.

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Succeed In Bodybuilding With ‘Overdrive’

April 7, 2010 by  
Filed under The Fitness Bug

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…


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.


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.


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  
Filed under The Fitness Bug

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.

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