Elite Exercise Execution (Part 2)

March 1, 2010 by  
Filed under The Fitness Bug

The Calf Raise

This is one exercise that I had no choice but to get good at. Being 6ft 2″ and 2/3’s of my body being all legs (probably not 2/3’s, but it certainly feels that way) it is a no brainer that I would struggle to build muscle mass on my lower legs. Nevertheless, I have been progressing and the changes in growth have been noticable. But this has only begun to happen from using the following techniques.

Performing The Exercise Properly

  • Find a standing calf raise machine
  • Get into position by holding the bar and placing the pads on your shoulders
  • When positioning your feet, make sure there is a good separation between your feet and your toes
  • Make sure your toes are pointing forward
  • Start with your heels low and as far down as you can get them
  • Keep your knees straight but not locked
  • Lift

The Mistake That You Will Not Make

Now, you want to avoid lowering your heels all the way down. By doing this you are stretching your calf muscles before they get a chance to contract, which will affect your ability to effectively build muscles on your calves. You will want to imagine that there is only flat ground below the area of your heel and lower your heel to flat ground level only.

You will want to keep your knees straight also, as mentioned above. If you start bending your knees then you will introduce your quads and butt muscles into the movement. This too will reduce the tension that you are building up in your calves.

Another thing to avoid is turning your toes in or out. This will only put unnecessary stress on your knees.

Tips, Tricks and Tweaks

And now for my favorite part. Taking exercise to the next level.

Contract Your Butt

This will allow you to get a 1-2 inch raise above what you normally do, thus giving you a better and more effective calf workout.


I’ve mentioned this technique in a few exercises, such a the leg press. The idea here is isolate one leg and press it behind the remaining leg. Then carry on performing the calf raise. This will make the exercise that much harder to perform and in the long run will give you better results. This is especially good for hard-gainers, those with chicken leg syndrome or for those who are over 6ft in height, as all of those body types will have a hard time building muscles in their calves.

Work The Inside Of Your Calves

Set your feet wider apart and start rising up from the balls of your feet.

Workout The Outside Of Your Calves

Bring your feet in closer and rise up on the outer balls of your feet.

This has been working well for me so far, but if I do find any other tweaks that produce results, you will be the first to know.

See you in the comments.

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Bodybuilding Ammunition For ‘UBER’ Productive Workouts (Part 1)

February 23, 2010 by  
Filed under The Fitness Bug

Over the past few weeks you would have learned quite a few ways in which you can prepare your muscles for a real shock to increase strength, and eventually muscle mass. But what would be the use of doing all of that if you don’t know how to get the most out of your efforts. That is why I am introducing bodybuilding ammunition for ‘UBER’ productive workouts. Now I know you all want to see more ways in which you can build your muscles and tweak your exercises. Don’t worry, more goodies are coming (Sorry, quality cannot be produced overnight I am afraid!). But it’s also important that I get the message out about the importance of having some structure in your workouts and talk about some of non- muscle building activities.

If I go back in time to an older post… in fact, two older posts (here and here). I started off by stating the importance of having a goal. I know that your goal will be to build muscle and increase strength. While doing this you will want to have some things in place to ensure that you can continue to reach that goal in the most effective ways possible. These are some ways to help you ensure that you keep up the level of intensity and motivation that you started with in the beginning.

Listen To The Right Music

Now, my love of Rock music has be re-instated with the introduction of music games such as Guitar hero and Rockband. In fact, playing those games is a unique workout within itself (check this post if you missed it). But out of all of the music genres I can think of, Rock is the only genre of music that can get me amped up and keep me amped up during my workouts. Everyone has there favorites, from AC/ DC to Aerosmith. But ever since I played Rockband, it is this band that has been keeping me amped up in recent times.

Anarchy Club – Get Clean

And it is their Rockband 2 intro song which I have placed in my list of ‘One of the greatest rock songs ever’. If that solo doesn’t amp you up and inspire you from a musical point of view, I don’t know what will. I don’t know what it is about this music that enables me to push that last rep without the help of a spotter, but whatever it is, it’s working. If it works for me, then I know it can work for you. The bottom line is this. Pack your ipod with you for EVERY workout and load it up with your personal selection. Your workout is personal, your music is probably personal too, and there will be songs that would have gotten you through a rough patch at some point in your life. Load your ipod with those tracks. Besides, this will keep you focused on your workout and your workout only. No one elses… and you will want to keep it that way.

Find What Inspires You

Now, if I was your everyday joe, I would tell you to go and buy a muscle magazine and get some inspiration from the guys that are ‘doing it’. But like I have said before, don’t follower the leader. Especially from those in muscle magazines. Now I know there are some good ones out there with some good info, that I can agree to. What I’m talking about here is the common everyday muscle head stuff. Don’t follow that. You will need your own ‘map’ (which I will show you how to build in the next few posts). But if you aren’t following anyone else for inspiration (Alright… it’s OK to follow me :)) guess who you will turn to for inspiration?


Here’s what you do

  1. Find a digital camera that records (or just use a camcorder if you have one)
  2. Take pictures and record videos of when you are performing at your BEST
  3. Dedicate a USB stick just for that bodybuilding footage

Now when you have those empty days, this will be the footage that you turn to, to remind yourself of the times when you were suceeding. This is a key way to ensure that you are always suceeding. Because lets face it, success is never final! Especially long term success, and that is the very thing I have been trying to conquer here on this site. That is… Ways to maintain a great body through the inevitable ups and downs that we face in this thing that we call LIFE!


Be A ‘Visualizing’ Bodybuilder

What I mean here, is that you shouldn’t just turn up to the gym for a random workout. Know what you are going to do before you get to the gym. Have a plan, and of course, it’s ok to change it on the fly.

  1. Again, understand what your goal is for that day
  2. Play it out in your mind
  3. Act on doing it for real

This really does have a great impact on giving you a sense of achievement and the more you feel like that everyday the better. Getting the body that you desire requires baby steps. Baby steps can take forever. Patience will often get the better of you. But by doing the above, playing the patience game will become a breeze.

I didn’t want to slip this here, but I’m going to do it anyway.

This is Kratos of the hugely popular PS3 game ‘God of war’ with the 3rd install launching next month. If you want to visualize intensity before a workout, there is no better example this! Yea, it maybe fictional, but with the way the gaming industry is beating Hollywoods butt, that fictional perception is becoming ever so ‘real’ for 2010 and beyond.

I’m going to end part one here for now.

P.S Let me know which you prefer.

1. Long informative posts


2. Post with part series (You luurve anticipation)

See you in the comments.

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

February 22, 2010 by  
Filed under The Fitness Bug

It’s a new week stayfitbuggers. And as always, it will be different from the last. No week is ever the same.

Just to let you all know, there will be some new and exciting things happening here at stayfitbug.com. Just keep an eye on your emails, as I will be blasting a newsletter out to you all shortly. If you aren’t subscribed, be sure to hit the ebook to enter your email address or the big ‘get fed’ button for RSS subscriptions.

Now back to the reason why you have subscribed…To feed you fresh new exciting content. 🙂

Why You Need A Bodybuilding Girlfriend?

In the last several months, I have seen a huge increase the number of women taking up bodybuilding. Some of them I even have as friends. But when you stand a ‘fit’ lady (beautiful, sexy, idol) next to a FIT lady, the differences between them are hard to miss. In fact, the ‘fit’ lady may even feel inferior at that current moment. Actually, I know they feel inferior, as I witnessed this over the weekend. And then I got accused for making them feel depressed…. yikes! The ‘fit’ lady actually works out and looks GREAT, but when stood next to the lady that has beautiful cuts, a lady 6 Pac and that whole G.I Jane look, the differences were obvious from both a man and a woman’s perspective. Guys, be careful in situations like this!

But what is a sexy bodybuilder?

Well, just like women who love men with muscles, there will be women who hate it. To be specific, they hate wrestler-sized muscles. They think it is unattractive. To each their own I say to that. But when you switch the sexes and have men commenting on women that have muscles, then I’m going to say it’s all about the sexy woman bodybuilder.

Now, you already know the reasons of why you need a bodybuilding girlfriend from my older post.

But if you really want your lady to compliment you as your partner in crime, whine and dine, then you will want her to build sexy muscle. Not masculine ripped muscles.

Have a look at these women I have stumbled upon recently. I have chosen real everyday women for this, as these are women who are living normal lives, yet building superstar bodies.




These are examples of what I would consider sexy muscles. This is the look, which I say is perfect for your lady to have. It is the type of muscle and tone that allows her to stay feminine when wearing all of those girlie clothes that she loves to wear. But that is not the case with a hardcore woman bodybuilder.

When a woman is built like this, it can look good. But if your lady looks like this, then you will more likely get reactions such as ‘eeeew’  ‘yuck, she looks like a man’. And that really is no compliment to you now is it. And the whole ‘looking like a man’ thing is quite true in a sense. If this type of lady dresses up in ‘girlie wear’ like the sexy bodybuilder lady does, then she will look more like a man dressed as a woman! How ironic is that.

My girl already works out, but does not want to lift weight!

Ok, first of all she can dispel the myth that lifting weights will turn her bulky. Women won’t put on muscle like men do, unless she really does ‘go for it’ (Which some women like to do). She will most likely get more toned by lifting weights, which will be key in adopting the sexy bodybuilder look.

Second – She doesn’t lift any weights at all? I recon she probably looks good. But I bet you she doesn’t look GREAT. And sooner or later she will be faced with the same scenario that the woman I know faced last weekend. She will stand next to a GREAT looking woman, feel inferior and then have the cheek to tell you that it’s your fault why she doesn’t look GREAT.

Feed that info to her and she will be fine.

More Reasons For Her To Be A ‘Sexy’ Bodybuilder

She Will Look Great On Your Arm

Lets face it guys; we all want a woman that everyone else wants… right?

She’s looking after herself and it shows… you must be doing something right? – If you find a great woman, she will probably be responsible for turning you into a great man. But in this case, I think the tables are turned.

She Will Be Happy

If a woman looks genuinely happy when she’s with you, everyone she knows and doesn’t know will notice it, especially if she wasn’t happy before. And she will without a doubt talk about what it is that makes her wake up with a smile on her face everyday. What could that be you may wonder? YOU

Not only will that put you in the good books of friends, mothers, fathers etc. It will also inject new life into your relationship.

Bodybuilding Is A Lifestyle… That You Will Both Be A Part Of

Very soon you will see why this ‘lifestyle’ is so important to me. It’s been rooted into my being since the age of 16, and it all began from being sick of being a skinny guy. But since started, bodybuilding has done wonders for me, and they days or month I stopped, it was like a huge void missing from my life. Here are some of the reasons why I enjoy it so much. 10 Reasons to workout

If you do have a girlfriend, she will either love your body, keep encouraging you workout (as she wants a man that looks good), or she won’t really give a damn and will just love you the way you are bodybuilding or not. Whichever it is, you should consider getting her involved in the lifestyle. Once you both share that passion, it will actually improve the friendship part of your relationship. In fact, you will probably learn a whole lot more about each other, which could spark a whole new dimension into your relationship. But through all of this, just be sure to keep her on the leash. Or she may get addicted and have no more time for you. Or just dump you for a better model. You may even start to think she’s on drugs and decide to enroll her in a drug treatment program because she has lost her mind!

I do love the fact that more women are entering the bodybuilding world, and I do hope that more of them adopt the sexy bodybuilder look only. There will without a doubt be more talk about women bodybuilders, as I know that a woman will always be a key part of your life. The foundation of your being for some of you and it is that foundation which you will want to make solid… for the long term.

See you in the comments.

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The Biggest Bodybuilding Mistake You Will Ever Make!

February 19, 2010 by  
Filed under The Fitness Bug

Staying in tune with the shock body preparation series, I would like to reveal the biggest mistake you are probably making in your weightlifting workouts. And just like a ‘good’ idea, it is very simple and can be so easily be avoided. But before I carry on, let us just reflect on what we know to prepare for thus far.

  • Look after your hands (Prevent calluses)
  • Place visuals of your bodybuilding mantras in the areas that you spend most of your time.
  • Find a training partner
  • Perform the advanced warm-up
  • Increase your endurance
  • Drink water
  • Learn to pace yourself

These are all of the things that have been covered so far in shock body preparation. Now back to the issue at hand.

Shock body exercises are performed to solve the problem for questions such as,

  • How many days should I train per week?
  • How many sets should I perform for each muscle group?
  • What type of rep range should I be using?
  • How long should my workouts last?

In order to stimulating muscle growth. Shock body exercises will be a great solution to these questions because these questions would have been asked ‘after’ you have built a certain level of muscle mass. And it is at this stage that you may become lost on how to take things to the next level.

Now, these are very important questions, which I hope shockbody exercises will help answer. But they will not get answered if you continue to make the biggest bodybuilding mistake EVER! Like many things in life, us humans will continue to over-complicate things and think that all great things achieved have been met by solving some super duper complex formula. Sometimes that is the case, but not often.

But if your muscles are not growing after trying everything from eating 5-7 times a day to increasing the weight that you lift, then I can bet that you have fallen victim to the biggest bodybuilding mistake ever….


You could be doing almost everything correct such as,

  • Increasing your strength to lift heavier weight
  • Taking Glutamine 30m minutes after your workout

You may even be performing the hardgainer workout routine that I posted some weeks back, which focuses on progression. But unless you use physical pen and paper and track your progress weekly without fail, then you could be setting your self up for failure in your muscle gaining efforts.

Your muscles have a memory, and every time that you rip the fibers in your body, your muscles will react by increasing in strength and size. But this will only keep happening if YOU keeping on adding more stress by increasing resistance. But how do you know how you are REALLY progressing if aren’t writing things down? I would rarely see anyone in the gym doing this and I know that you probably won’t do that when you go home either, and you will probably forget what you did by this time anyhow. That is how I know you have either made this mistake or are still making it.

All you have to do now is eliminate all ‘grey area’ and focus on REAL progression. That could be by implementing the hard gainer routine and increasing the weight by 2% every week. And then to write your progression down without fail.

You may be able to test your strength by performing the deadlift exercises that I described here. But true progression can only be gauged by following the above.

Don’t wait up… start progressing properly TODAY!

See you in the comments.

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Why Hardgainer Bodybuilders Need Tailor-made Wardrobes (Part 2)

February 17, 2010 by  
Filed under The Fitness Bug

Today I’ll show you the 3 places where you can buy yourself a tailor made wardrobe. All have their pros and cons, but which one you wish to go for is entirely down to your own personal preference.

The Cheap

If you want an early taster of what it feels like to own some tailor made gear, then you might want to do it on the cheap first time around. And to do so, you’ll have to fly yourself to one of my favorite continents in the world.

(Thailand, Vietnam and South Korea to be specific)

And this is what you will have to do.

The Guide

  1. When you pack your suit case, you will have to add some weight. A catalogue and your favorite garments to be precise. This is what you will use to pitch to the tailor of what it is you want made. This way you are more likely to get exactly what you want.
  2. When you get to these countries you are going to have to start schmoozing a little. Why? Because you will find many a tailor, but it’s up to you to find out who is actually good. This will save you time and money.
  3. When you find a good one, take time to browse through the fabrics he has on offer. If he is good he will have some lovely ones on offer.
  4. When you go over the design, be REALLY specific with what you want. Every little detail. This is your garment and it’s all about getting what YOU want and how YOU want it to look.
  5. Make sure you discuss prices in advance.
  6. The time to finish your garment will be dependent on the complexity of your specifications. You may be required to revisit in-between this time, so be ready.
  7. When it is all done, try it on and scrutinize every little thing. If there is anything to be fixed, then be sure to give sufficient time for them to complete.
  8. Hopefully you walk away a very happy customer.

In general, what you do here is just copy everything and study everything that well dressed Celebs wear.

And by following the above (with a bit of practice), you will find that your wardrobe truly will be one of your greatest assets. You will get the super start look on the cheap… and trust me, people will react to you like one and the compliments will be many.

How do i know?

Because I have done the same thing in the past, and that is exactly what happened at the time (around 2005-2006).

And like I said yesterday, there is nothing wrong with doing this on the cheap. But to pull this off, all of the above points need to be met to a 10/10 standard. For myself… I prefer the best of both worlds these days. Some cheap, some expensive tailor made wear.

The Web

The rise of the web also means there has been a rise in the no. of Internet businesses out there. Some creative ones too in various industries. And for the tailor made clothes market you now have places such as this.

They give you all of the benefits that a traditional tailor would offer. But they now allow you to do most of the tasks online, such as entering your measurements. That is good if you are a regular when buying tailor made clothes. This site however isn’t a recommendation to you by yours truly. It’s just that they happen to be at the top of Google and seem to have some authority online. But they seem ok, but who knows.

The High Street

If you’re going to go the high street route these days, then you might as well go all out and spend top dollar on a designer suit. Some people may say that the most of what you pay for is just the brand. You can dispute whether that is the case or not in the comments, as I am sure many of you will have some knowledge in that area. Whatever the case is, buying these brands may provide a more authentic, longer lasting, special touch of original design garment over your cheap made solution. But more importantly you are getting what you pay for.

The example I’m going to use is the recent collection from Vivienne Westwood. First, the suit

And now for my favorite shirt.

Yes, you now know a bit more about the Bugmeisters taste in fashion and feel free to copy my taste or slaughter it to death. Heck, I may even start up a bodybuilders stylist venture… who wants to join me 😛

Now that you know the importance of building yourself a tailor made wardrobe and how to go about building one, I’m going to leave the next part to fellow blogger ‘Rusty’ of fitnessblackbook.com to show you,

10 Crucial Buying Tips to Look Stylin’ Like James Bond

This truly is a great post from Rusty and I give him credit for it. After all, I can’t know it all… really 🙂

Ok, I do know quite a bit… nevertheless, this is a good guide.

Now go and get suited n booted. Just make sure you stay fit, and don’t get fat!

See u in the comments.

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Why Hardgainer Bodybuilders Need Tailor-made Wardrobes

February 16, 2010 by  
Filed under The Fitness Bug

Shaun has changed his routine again! Have you?

I’ve only talked about what type of clothes bodybuilders should wear once here on stayfitbug.com. The conclusion was that you probably do build muscle to attract the opposite sex, so you might as well start dressing to impress, by wearing clothes that will compliment your body.

But one thing I didn’t cover back then was the advantage of going the tailor-made route.

Tailor made clothing…. isn’t that for high-end, rich and wealthy shoppers?

No… it is not. Besides, building wealth starts off in the mind, and since you are already working out, you are already on your way to joining the wealthy crowd as working out is all about improving body and mind. If you don’t know why you are working out (How… I don’t know) then here are some reasons. But really… you should know.

Anyhow, my point is this. You can buy clothes, designer or non-designer. Both can look good. But clothes that are made for everyone, that are based on common, ectomorph, mesomorph and endomorph body types can in no way bring the best out of your body. This is especially the case with hard gainers. Notably tall ones.


It’s just hard to tell if these people have muscles when they are fully clothed. What ever your body type, you will benefit big time by going the tailor made route. And heres how.

The benefits for,


  • Look better
  • Feel better
  • Be unique (You were born unique, so why should you look like anyone else)

Your wardrobe

  • Will compliment you
  • Your muscles will be your best feature (Unless you have a face as pretty as mine 😉 ) and your tailor made clothes will enhance your best features. Better yet, they will improve your lesser features,which often don’t even get noticed when wearing normal clothes.

Example: Your traps muscles. Which are often hidden, unless they look like this,

Mr. Ronnie Coleman

  • Will last longer

Overall. Re-investing in a custom made wardrobe will make you feel good on the inside and out. You will feel confident because you like the way you look, and the way others perceive you. The first thing you will notice is how people approach, speak and react to you… different types of people too, and it won’t be with there mouths either. It will be with body language.

Who will notice?

  • Women
  • Model Scouts
  • Other bodybuilders

And the great thing about this is that it may even bring new opportunities into your life. It all seems like all of this could cause a radical change, and it probably will. Just know that all you had to do to make this happen was to change your clothes.

Tomorrow I’ll show you just how and where to ‘buy’ this look on the cheap.

Why Hardgainer Bodybuilders Need Tailor-made Wardrobes (Part 2)

See you in the comments.

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The Only Exercise That Will Truly Test Your Strength

February 15, 2010 by  
Filed under The Fitness Bug

I always preach to you how important it is to increase your strength opposed to just lifting to look nice. If you happened to be the biggest guy in the room when I fight breaks out, yet get shoved out of the way by smaller ‘ironically stronger’ guys than you, how stupid will you look? Eh?

That is why you must lift heavy and lift often.

Now I know you have all been doing that. You wouldn’t still be subscribed if you hadn’t been. But every now and again, you should check your strength increasing progress.

Obviously you will feel when you are becoming stronger, but it never does harm to test EXACTLY how strong you have become.

The Dead Lift

The deadlift is already one of the… if the not the best compound exercise out of all.  It will work your calves, hamstrings, quads, glutes, back and core. It can also help you improve your ability to lift explosively too.

But did you know that you can use it to gauge your current strength? Well, you can with this technique.

The Deadlift Strength Test

Estimate your 1RM (1-Rep Max). This is the most weight you can lift for one rep. Then compare it to the table below.

  • Less than your body weight = Weak bastard. You are not Stayfitbug worthy.
  • 1.25 x your body weight = You just about pass.
  • 1.5 x body weight = You are a certified fit-bugger and you are not be messed with.
  • 2 x body weight = You are an animal. You might even be able to teach me a thing or two. 🙂

As I mentioned at the start of the year, there will be many new products, services, workout routines and even exercises that will enter the market. Hell… even I’m in the process of cooking up some goodness as you all know (Take the survey If you haven’t done so already). But key exercises like the deadlift and squat will remain the daddy of all exercises for some time to come.
See you in the comments.

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Forget About Bodybuilding, Be A Wrestler

February 11, 2010 by  
Filed under The Fitness Bug

Oh, So I didn’t give you my shock body talk today like I said I ‘might’. Besides, I’m just practicing what I preach… by changing up my routine. 🙂

We all want to find ways of overcoming obstacles throughout our mucle building endevours and I try my best to provide what I can towards the bodybuilding world. But one way that you could do this, is by becoming a Wrestler.

Now why on earth would I want to do that? Those guys aren’t even for real!

Well, take note of the following and let’s see if I can change your mind.

Why a wrestler?

You’ll Be The Fittest Athlete Of All Sports

I’ve previously talked the importance of balancing a cardio/ resistance workout for optimum fitness in posts such as this. But you won’t have to focus on any of that if you become a Wrestler. One typical wrestling match/ practice will work on cardio, strength, endurance and agility all at the same time in just one session. You will be,

  • Aerobically fit
  • Fully conditioned
  • Have cat-like precision
  • Have explosive power

And will be using explosive movements every 6-10 seconds through out the entire match.

High Intensity Training… whats that again?

Burn More Fat Quicker And Keep It Off

It takes ten hours of aerobic activity to burn 1 pound of fat. That’s like 10 workouts (2.5 weeks). That’s just too long for my liking. Once you become a Wrestler and start training like one, you will burn more calories in less time. In addition, intense training increases your metabolism and calorie burn long after your workout is done.

The College Admissions Officer Test

These guys have nothing to do with bodybuilding, but the two questions that they ask candidates are the same two questions which will determine if you really have what it takes to build real muscle.

  1. Can you do the work?
  2. Are you capable of the dedication needed to graduate?

If the answer is no to either of those questions, then you are not a worthy reader of stayfitbug.com, let alone trying to become a Wrestler. The sport of wrestling is an ”individual” snapshot of your discipline and willingness to dedicate yourself to something over an extended period of time. Stick to it and you will succeed in more ways than one.

You Don’t Have To Become ‘Great’

To succeed in most things, you often have to become ‘great’ at what ever it is you do.

It has been noted in various sources that it takes around 10,000 hours of work and practice at something until you truly become ‘great’ at it. That’s how long it took Bill Gates anyway. But the good thing about wrestling is that you will have to work hard, but you don’t necessarily have to become great at it. You just have to wrestle… and wrestling can be fun.

Fake Is Safe

People can knock wrestling all they want for it’s fakeness. But the fact is, wrestling is the best non-violent self-defense training you’ll ever get!


Standing up and presenting things will give you butterflies…

Standing up and presenting on a stage will give you butterflies…

Performing on TV, making fake actions look real and getting everyone to love you at the same time…

That will give you…. Well, once you manage to do that you will have conquered

  • Fear
  • Confidence
  • Attitude

All are behaviors which can only be learned, but which most will fail to conquer.

It’s quite obvious that most of you won’t become wrestlers, it’s just not going to happen. However, you could still train like one and take it up as a sport. That is a guaranteed fun and excisting way to build muscle, which will definitly starve your bordem and help you stay motivated.

Have you wrestled before?

see you in the comments

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Bodybuilding Mantra’s I Chose – Just For You

February 4, 2010 by  
Filed under The Fitness Bug

In yesterdays post, I talked about finding a mantra that you can use to help keep you motivated in your weightlifting workouts. I know that staying motivated is a challenge for many of you, but one way to overcome that is to drum some mantras into your brain and repeating it over and over on those days where you feel you are on the road to nowhere.

So what I did was take several mantras used by some of the greats… past and present. Mantras which I think will be great for you to use as a bodybuilding mantra.

“Do not wait to strike till the iron is hot;
But make it hot by striking.”
– William B. Sprague

“Nothing can stop the man
with the right mental attitude
from achieving his goal;
Nothing on earth can help the man
with the wrong mental attitude.”
– W.W. Ziege

People often say that motivation doesn’t last.
Well, neither does bathing –
That’s why we recommend it daily.”
– Zig Ziglar

“People seldom see the halting and painful steps
By which the most insignificant success is achieved. “
– Anne Sullivan

“Far better it is to dare mighty things,
To win glorious triumphs even though checkered by failure,
Than to rank with those poor spirits
Who neither enjoy nor suffer much
Because they live in that gray twilight
That knows neither victory nor defeat.”
– Theodore Roosevelt

“So go ahead and make mistakes.
Make all you can.
Because that’s where you will find success.
On the far side of failure. “
– Thomas J. Watson, Sr.

“Change will not come
If we wait for some other person or some other time.
We are the ones we’ve been waiting for.
We are the change that we seek. “
– Barack Obama

“Success is a journey, not a destination.”
– Ben Sweetland
(I use this one often)

“Don’t find fault. Find a remedy.”
– Henry Ford

“Champions aren’t made in the gyms.
Champions are made from something they have deep inside them
– a desire, a dream, a vision.”
– Muhammad Ali

“The man who moved a mountain
Was the one who began carrying away small stones.”
– Chinese Proverb

“I have failed over and over again – that is why I succeed.”
– Michael Jordan

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

“You must have long range goals
To keep from being frustrated
By short-term failures.”
– Bob Bales

These were all hand picked by yours truly. You can add to this if you wish, or simply slate my choices. You choose. Stay tuned for tomorrows post when I give you the 3rd and final part of Shockbody exercise variations.

See you in the comments.

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Shock Body Exercise Variations

February 1, 2010 by  
Filed under The Fitness Bug

It’s a new month on the first day of the week, Valentines is on it’s way 🙂 and Shaun of stayfitbug.com is going to share with you some shock body exercises to help turn your weak excuse for a muscly body into real muscle.

Yes I would keep these tips to myself, leave you in the dark and reap all of the rewards. But it’s getting boring looking at your un-ripped bodies. In fact, it’s even more boring watching you even try (Loser). Week in, week out doing the same old shit, which deep down, you know is not going to make any difference what so ever.

So let me do the honors and relieve you buggers of your pain.

This is how you shake up your workout routine and get RIPPED!

Supported One Arm Cable Pushdowns

If there is one muscle group which I simply LOVE watching grow, it would have to be the triceps.


Because just like a lady that has a great butt… you can see it from the front! And it shapes beautifully all the way around to the back. I’ve tried many techniques to build my triceps over the years, but this exercise has to be my favorite of them all.

How to do it

Load up the weights (Challenge yourself… just not to much. Injuries will only slow down the process of developing the ‘rips’ you don’t yet have!)

  • Grab one dumbbell cable attachment with an underhand grip at the top of the cables.
  • Position your elbows to the side and brace them firmly.
  • Extend your arm down.
  • Return until your forearm is close to your upper arm.
  • Use your other arm to support your one arm lift on those heavy reps.
  • Repeat with other arm.

Don’t be scared to increase the weight. You’ll be surprised to how far you can actually go with this.

Leg Extension Negatives

This is another favorite exercise of mine. Mainly because I’m pretty good at it. But here is a neat tweak that you can do to take your quats to the next level.

  • Increase the weight… more than usual
  • Push the weight up with both legs as usual
  • But lower the weight down with just one leg

What you will find is that you can actually handle the heavier weight after all. And with just one leg!

What’s actually happening here, is that you are concentrating the pressure in that one leg only. That puts more stress on your muscle (good in general) and that’s what will give you super quads.

Incline Dumbbell Rows

Cut your back muscles into incy wincy bits!

Now… when I stated that you have crappy looking muscles, then you probably do. Until you do this exercise that is.

I always did suffer from having a weak looking back compared to the rest of my body, but this exercise changed that and helped give my back supreme separation.

Key elements

  • To make this exercise work for you, you need to make sure you fully contract your muscles at the top of the movement. Using dumbbells will allow you to do this.
  • Decrease the weight. This exercise is about ripping and defining and not bulking and growing muscles. Chooose a moderate weight.
  • High reps for cutting. 8-20 reps will do.

How to do it

  • Grab a bench and raise it to incline
  • Turn it around so that it’s facing you
  • Lay down on the bench on your front
  • Grab both dumbbells and lift them all the way up.

Bicep Curls (Laying Down)

The bicep buster

I used to see people performing this exercise all of the time. Then I done it myself and soon found out what all the fuss was about.


This is a good thing, as it increases your range of motion when curling in other exercises.

What you do is,

  • Lay on a flat bench
  • Place dumbbells on both sides
  • Let your arms hang
  • Perform bicep curls

This exercise is pretty intense, so you need to tense your muscles at all times.

You’re going to be pretty stinky after performing these exercises, so stop stinking out the gym, take a shower and get clean.

See you in the comments.

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