Bodybuilding Resources
May 1, 2010 by Shaun
Filed under Books, Gym Equiment, Stay-Fit Bug Shop, Supplements, The Fitness Bug
Bodybuilding Resources
Ready to begin your journey for REAL bodybuilding success?
We all know how much it costs to hire a personal trainer! A personal trainer would be great for everyone to have, but unfortunately, not everyone has deep pockets like the rich and famous. Fortunately for you, you’ll be glad to know that you CAN build a body like those who can afford a personal trainer,
- Without having to break the bank
- And within the comfort of your own home
Below you will find product comparisons that I highly recommend to help you take your muscles to the next level. These are the products, which I have found to work best to take your muscles to the next level, all through trial and error. I have listed comparisons of each type of product that is needed to assist you on your bodybuilding journey. You can then gauge which one can fulfill your needs in regards to price, features and/or your current level in this bodybuilding game.
Protein Supplements
Which Protein Supplement to Buy?
Protein and carbs are the two nutrients that you will have to refill as you workout and pump your muscles. It’s common knowledge that lifting weights actually makes you lose weight. In order to make them grow you’ll have to shock them AND feed them… with food. Sounds simple, just eat decent meals 5-7 times a day. But we are talking about life in the 21st century here, where time is often not in our favor to eat 5-7 times a day. If you don’t eat, you won’t grow. Simple!
So if you are serious about building muscle in today’s world you better start taking supplements to help refill those nutrients that you lose during your weightlifting workouts. And we begin with protein supplements.
Below are supplements, which I’ve personally tried at some point during the past 10 – 12 years.
I have also been provided discount coupon codes for all Stay-Fit Bug readers on selected items. All you have to do is enter the coupon code on the purchase page before you buy to save you even more money!
RED = Stay-Fit Bug Favorite!
Note:
Please be aware that there are vendors out there that sell ‘fake’ supplements. Because of this, I have made sure that I have affiliated with well known and trusted retailers of the products listed on this page (Bodybuilding.com and Amazon.com), and in which I have managed to obtain discounts in some cases. So if you do find any cheaper prices else where, make sure you question the vendors authenticity and reputation. Paying extra for reassurance, trust and more importantly your health… can go a long way!
| Minimum Price | Maximum Price | Discount Coupon Code | |
| Optimum Nutrition Whey Protein | $11.99 | $79.99 | 5off100 10off200 |
| Optimum Hydro Whey | $19.99
$18.98
|
$54.99
$38.89 $38.99 |
5off100 10off200
5off100 10off200 5off100 10off200 |
| Prolab N Large II | $23.99 | $49.99 | 5off100 10off200 |
| BSN Syntha 6 | $14.98 | $39.99 | 5off100 10off200 |
| Optimum 100% Casein Protein | $25.99 | $44.89 | 5off100 10off200 |
| CytoSport Muscle Milk | $24.98 | $49.95 | 5off100 10off200 |
Creatine Supplement
Which Creatine Supplement to Buy?
Creatine Monohydrate is the stuff that you can take to reduce muscle fatigue in your workouts. However, many supplements today don’t just contain creatine, they also contain other compounds which in turn, make for great pre-workout supplements as a whole.
| Minimum Price | Maximum Price | Discount Coupon Code | |
| USPlabs Jack3d | $27.89 | $78.99 | 5off100 10off200 |
| BSN Cellmass | $28.99 | $34.89 | 5off100 10off200 |
Multi-Vitamins
Which Multi-Vitamins to Buy?
Going back to what I mentioned earlier, our bodies need to be fed correctly if we wish to build REAL muscle. This can be done by eating GOOD food 5 – 7 times a day. But to take your muscles to the next level you really do have to supplement them to the next level. Real food is good, but it won’t be enough. Your body will need super doses of amino acids, carbs, vitamins, minerals and essential fatty acids (EFAs) in order to grow the way that I know you want them to grow, and the multi-vitamins listed below will help you do that, without question!
A note about Vitamin C
We need to take vitamin C because unlike other mammals, we don’t make it naturally. So we need to consume it in the form of our diet. 60mgs was the old school recommended amount to take, but this is 2010 where a demanding lifestyle has hit us all. For most people, the new recommended daily amount is 2 grams per day. So 3 grams per day is about right for us fitness freaks. If you do take too much, your body will let you know (Via the toilet seat!). Either way, vitamin C is a must!
| Minimum Price | Maximum Price | Discount Coupon Code | |
| Universal Animal Pak | $12.89 | $26.79 | 5off100 10off200 |
| Optimum Fish Oil | $6.99 | $11.99 | 5off100 10off200 |
| Scivation Xtend | $19.79 | $49.99 | 5off100 10off200
5off100 10off200 5off100 10off200 5off100 10off200 |
Amino Acids
Why Amino Acids?
Because they are the building blocks of building muscle mass
| Minimum Price | Maximum Price | Discount Coupon Code | |
| HMP 1000 Caps | N/A | $29.99 | 5off100 10off200 |
| Optimum BCAA | $12.99 | $21.99 | 5off100 10off200 |
Bodyweight Exercise Equipment
Which Bodyweight Exercise Equipment to Workout With?
Bodyweight exercises are great for quite a few reasons,
- Build great functional strength
- Work out from home
- Work out and maintain muscle mass while on vacation
- Target muscle groups that you may miss with free weights and machine weights
It’s also what I started out with 10-12 years ago back as a broke student. But when you add any of the products below to your bodyweight workouts, you really can maximize the above points to ensure that bodyweight exercises help you build that body you know you deserve. I’ve used or still use all of these products. Take your pick! They are all great in their own way. If you get lost on how to use these products in your bodyweight workouts, be sure to grab the Stay-Fit Bug Unique Bodyweight Exercises Ebook HERE There are plenty of tips there to assist you on your bodyweight workout journey. Version 2.0 is on its way soon, so make sure you grab it while it’s still at the promotional rate.
| Minimum Price | Maximum Price | Discount Coupon Code | |
| Progryp 100% Leather Dipping Belt | N/A | $28.99 | 5off100 10off200 |
| Altus Deluxe Chin Up Bar | N/A | $20.98 | 5off100 10off200 |
| Ontel Iron Gym Xtreme | N/A | $39.99 | 5off100 10off200 |
| Newgrip Weight Lifting Gloves | $24.99 | $24.99 | |
| Harbinger 1250 Training Grip WristWrap Glove | $26.99 | $38.45 | |
| Xercise Ball Pack from SPRI | $7.18 | $24.98 | 5off100 10off200 |
| TRX Door Anchor | $24.99 | ||
| TRX Home Training Bundle | $199.95 | $269.95 |
Dumbbells and Weights
How to Choose the Right Dumbbells? If you are just starting out, it can be quite confusing on which weights you should buy for your home gym. If so, checkout this post, Vinyl Weights or Cast Iron Weights? Now, although the default weights are,
- Vinyl
- Cast Iron
- Chrome
You may want to upgrade your dumbbells and invest in a pair of Powerblocks or Bowflex dumbbells. Both are good, although I do favor the Powerblocks. Why these dumbbells?
- Save space
- Easy to transport
- Easier to change weight during exercises
There are other bonuses, but those are the stand out ones. You’ll find what you need below, whichever your current needs are.
| Minimum Price | Medium Price | Maximum Price | |
| US Traditional Weights (Vinyl) | (55lb) $40.46 | (100lb) $50.67 | |
| Amber Sports Weights (Cast Iron) | (110lb) $209.00 | ||
| Powerblock Dumbbells | (5 – 45lb Set) $338.00 | (2.5 – 50lb Set) $378.00 | (5 – 90lb Set) $687.00 |
| Bowflex SelectTech 552 Dumbbells | (5 to 52.5 lbs) $397.00 |
The Books
There are so many books to choose from out there , I need some direction! It has been said that I write good articles (Thank you for those who have praised). But I am no best selling author… yet 
. But there are some great books out there that I have read that will help you on your bodybuilding journey. I’ve read all of these, so take your pick
Before I picked this book up, I did do a lot of searching around as there are a lot of ‘bad’ books out there and this wasn’t a usual recommendation from a friend. The first thing I noticed is that the books format is like a ‘cookbook’ and a ‘manual’ and if you are a single guy/girl or not a good cook like myself… I’d say, get this book! The authors are the main reason I like this book. They go out of their way to give step-by-step guidance on how to actually process the meals outlined properly.
Scrawny to Brawny- The Complete Guide to Building Muscle the Natural Way
Since starting this site I have talked quite a bit about going from ectomorph to a daddy mammoth. If my advice to you so far hasn’t been enough, then this is a gem you can stash away and retrieve whenever you don’t have an encouraging voice to turn to.
And of course, our very own…
Stayfitbug.com Unique Bodyweight Exercises Ebook
Click the image for the full low down.
(In Content) Advertising On Stayfitbug.com
Stayfitbug.com
- Innovative Ways To Build Muscle
- Overcome weightlifting Plateaus
- Take Muscles To The Next Level
Stayfitbug.com is now accepting purchasing of advertisements via in-content advertising (Advertising within the text content of articles on the site)
Our advertising is structured in the format of developing an advertising partnership with advertisers.
Example
”A fixed annual upfront fee for such advertisements”
- 6 months
- 12 months
The advert can be a text link or a 125 x125 ad space. I can test both to fit your needs. However, I do encourage advertisers to pursue with in-content advertising, as this is much more effective and provides great SEO benefits.
Prices can be arranged upon contact that suit your current budget.
Current Site Stats
(35,000 monthly visitors/ 123,000 monthly page views ) (As of 12th August)
As I mentioned earlier, I am interested in treating all advertising deals as partnerships. Because of this, I place a high priority on conversions.
That’s the basics of how I would like all advertising partnership to operate.
If you have any questions or queries what so ever regarding all of the above, please do ask.
Contact: mailus@stayfitbug.com
Shaun Sinclair
Author/ Founder
Stay-Fit Bug
http://www.stayfitbug.com
Advanced Biceps Routine – Unique Weighlifting Exercises
April 8, 2010 by Shaun
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.
The Secret Way To Build Perfect Calves – The Hard Gainers Dream
April 2, 2010 by Shaun
Filed under The Fitness Bug
Calf Raises? … No!
Step ups? … No!
Ermmm, calf raises with assisted weights... YES!
… Syyke. NOOOOOOO!
Then what?
Well, before I tell you how to build perfect calves as a hard gainer, the first thing you need to do is change your mindset. The answer you just gave is the same answer that 90% of hard gainers would give. All of those methods are good, can and will work. But none of them are better or more natural then this method I’m about to show you.
This is one of the most explosive ways that you can build up your calve muscles and a great way to build great functional strength. You also get to hang around outside, taste the lovely outside air, chat to the ladies (or fellas) and show off too (If that’s your kinda thing).
The secret way to build perfect calves as a hard gainer is to start sprinting in your workouts.
How do I know?
First hand experience, that’s how.
Although I’ve always been an all round good performer in all sports that I’ve set my eyes on (Athletics, football/Soccer, Rugby, Cross Country Running), Sprinting (100m-200m) is the last sport that I performed in and took seriously before hanging up my professional sporting boots for good (10-12 years ago).
And one tip I picked up from the 100m-sprint event was the ability to build explosive strength and muscles in your legs. Also known as fast twitch (Building fast twitch muscle fibers).
That is the precise method of how you can build up strong powerful calves. But let me be more… precise.
If you want to build up strong powerful calves, then start practicing very short sprint bursts. Lets say, 60-meter sprints.
Go out on the track at your nearest recreational ground and perform as many short sprints as you can as fast as you can.
Take a short break in between each sprint. The main goal here is…
- To perform less reps (sprints) … FAST!
And this is how you cause an explosion… in your legs!
- Explosion in your strength gains
- Explosion in your muscles
- Explosion in the size of your calves
Doing this may leave you with some really skinny looking lower leg muscles around the shin area, but so what! Your legs already look like chicken sticks. Building any kind of muscle on those chicken bones will be a bonus, regardless of how much or how little the mass. Besides, you can fight the chicken leg syndrome effect by building up the muscles surrounding your ankles. Just follow this article for tips on how to do that.
Don’t Forget To Build Your Scrawny Ankles!
To Conclude
- Calf raise = Great
- Weight assisted calf raise = Even greater
- Step ups… are a good start
But none of them are more practical than explosive sprint sets. However, as a hard gainer you will want to balance this exercise technique along side your current weightlifting routine, as you don’t want to jeopardize your weight gains.
An ideal workout for a hard gainer would be to include this sprint technique into a workout routine once or maybe twice a week (depending on your current goals).
For a more in-depth explanation, grab this e-book, which I released this week.
1) It is FREE
2) It contains a section that will teach you exactly how to balance your cardio and weightlifting efforts so that you never lose out.
Anyhow, that’s my 2 cents worth of a secret for today (probably worth more for most of you). Have a good Easter!
See you in the comments.
Stay-Fit Bug Contest + New FREE 6 Pac Ebook
April 1, 2010 by Shaun
Filed under The Fitness Bug
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.
- Arnold Schwarzenegger
- Pavel Tsatsouline
- Tom Venutto
- Vince Gironda
- John Alvino
To get the full lowdown.
Bugs Out!
The Most Important ‘BEST’ Bodybuilding Supplement… EVER!
March 29, 2010 by Shaun
Filed under Supplements, The Fitness Bug
Hey, I’ve seen that title before on this site. Is Shaun running out of ideas and re-posting the same stuff?
Yes, you have seen that title before,
Here – The Most Important Bodybuilding Supplement… EVER!
And for those of you who didn’t read it, the best bodybuilding supplement… EVER, is water. Read the full post to get the whole scoop.
So the answer to your question is NO! I am not re-posting the same stuff. But today I’m going to tell you the BEST water to drink during your bodybuilding workouts.
Distilled Water Fortified with Minerals
Why Distilled Water Fortified with Minerals?
This is actually water vapour that has been captured and bottled. This is water in it’s purest form also known as distilled water. Those of you who are familiar to detoxicating your bodies will probably already be drinking this water during those periods. The only down side to this water is that it will direct your health towards the land of decline after a few weeks, and just like the detoxification process, it should only be action-ed for short periods of time only.
With distilled water fortified with minerals, you get the same pure water, added with minerals. In turn, this will actually help detoxify your body when you drink it.
Perfect water!
All other forms of water have been poisoned in some way or another and no mater what process the water has been put through to regain purity, pure it will not be. This fact holds true for,
• Tap water
• Bottled water
• Rain water
• Filtered water
After all is said and done, this is the water that you need to start drinking throughout your bodybuilding life. If you want the best performance and results in your workouts, then you must employ the best. That is the best food, supplements, Shaun Sinclairs and fitness equipment.
See you in the comments.
Why You Need To Take Bodybuilding Supplements In 2010
March 15, 2010 by Shaun
Filed under Supplements, The Fitness Bug
And Beyond…
Now, here’s a quote that I have used endlessly on this site and around the web
‘Always keep a good diet when using bodybuilding supplements. No protein supplement can replace a bad diet. it will only fill the body full of nutrients that it may lack.’
For you long term readers, I’m going to answer the question that I know you are about to ask.
But Shaun, didn’t you tell us that it would be enough if we ate 5-7 meals a day for our bodybuilding workouts?
Yes, I did!
But the reality is, you probably won’t stick to that week in week out, without having a day where you don’t eat 5-7 meals. This is especially true in this current day and age where most of us live very busy lives. I know for a fact that I don’t stick to 6 meals a day, EVERYDAY. I never have been able to, without making it feel like a chore. So how do you solve the problem?
By Taking Supplements
I’ve talked about supplements before on this site and you will find some talk about them in every other article. What I do try to do is talk about the supplements that actually work best from my own experience. in turn, that recommendation will help you save time and money, from having to test evey single supplement out there, and we all know there are MANY.
Another reason for choosing the ‘right supplements’ is to do some good for the economy. Instead of buying ‘this’ supplement and ‘that’ supplement, every other week. Choose a supplement that meets all of your needs and then by it in bulk. That will help keep fuel costs and packaging costs down as a whole. And again, that will help save you money. I don’t mean to sound like an environmentalist, but it’s always good to have the worlds best interest at heart.
Supplements = Speed
In addition to providing your body full of nutrients that it may lack, supplements will also provide your muscles with speedy growth.
We all know that our muscles need to be fed and then re-fed in order to grow. But they need to be re-fed efficiently. Supplements provide the foundation of that process.
What Your Body Needs
I have talked about what you need to take, what exercises you need to do and how you can tweak them. But I never have really talked about what your body ‘needs’ as a whole, in terms of supplement in take.
The Basics
You need a meal replacement shake
You need a high quality multivitamin
You need some vitamin C
How much?
For a bodybuilding person like yourself, around 3000 milligrams daily. The key thing to do here is just to make sure that you are reaching that amount throughout the course of the day.
Then you need a protein supplement
10 Great Protein Shake Recipes For Your Weightlifting Workouts
Whey Protein is still one of the best to take for rebuilding your muscles after a workout. And yes, I am still a fan of that black and red coloured tub you see over on the right side of this page >>>
People may argue back and fourth
‘Your body needs supplements’
‘No… if you eat the right foods, your body does not need supplements’
And some may argue that they can be dangerous, which is true. But not if you,
- Choose the right supplements
- Follow manufacturers instructions
But the reality is, you will need to take supplements in some way or form if you are taking up bodybuilding. If you don’t, you may find that your result building efforts may just be a long hard slog. But hey, to each their own.
>>>>> Bodybuilding supplement comparisons <<<<<
Do you, or do you not use bodybuilding supplements?
See you in the comments.
The Bodybuilding ‘Pencil-neck’ Eraser Exercise
March 5, 2010 by Shaun
Filed under The Fitness Bug
If you are anything like me ‘A natural hard gainer’ or 6ft plus in height, It might just be that you suffer from having a long giraffe pencil-neck. If so then, and if you have decided to take up bodybuilding to help bulk it up a bit, then I know you have done or still are struggling to develop the ‘Bull-neck’ look.
Why Do You Want A Strong Neck?
Your neck is always on display
Like I stated in the tailor-made wardrobe post, your neck is one of the first things people will see when they meet you, and they will judge you by it. Your neck will alsobe visible in almost anything you wear, so it’s always going to be on show. Since that is the case, you will want to have a strong and powerful neck to show to the world, as a strong neck signals strength, power and determination to those you meet. (First impressions are everything!)
Withstand a blow
Having a strong neck will enable you to withstand a fatal blow, whether that be from a fight or when taking up a particular sport. It really is that serious. Having a strong neck will be the difference of whether you spend a few days resting or recovering, or whether you end up in hospital for treatment of a spinal injury when faced with a fatal blow to the head. From my own personal experience, building a stronger neck was the difference between me falling flat on my face or withstanding the weight and walking away when I helped lift a friend into my attic. It was actually quite frightnening. This guy was 14 stone of pure muscle, he accidently slipped while balancing on my shoulders and I lost my balance a little. But because I had been training at the gym (2 years at this point in my life), my neck had the advantage of bulking up from it’s previous pencil-neck form, and I was able to push back and withstand the force of his weight.
Protects your spine
If you want to avoid back problems in the future then start focusing on building up the muscles in your neck. I’ve seen grown men reduce to tears because of back problems they’ve faced, and I can tell you, it really isn’t a pretty sight. So do yourself a favour and take action.
Another issue which I know affects every single one of you is bad posture when sitting at the computer. This will put strain on your neck muscles and spine. But build a strong neck and you can beat the odds of back pain in the future.
The ‘Pencil-neck’ Eraser Exercise
Now, I’ve already shown you a few ways that you can build up your neck muscles here, even when you are at work. But here is one effective technique that you probably haven’t tried which you can do in the comfort of your own home.
Nash rubber like a canine
- Go to your nearest bike store and buy a new bike tyre inner-tube
- As you get ready for your workout, stand on the floor on all fours (Like a dog)
- Place and hold one end of the inner-tube in one hand (or both)
- Place the other end in your mouth and grip it with your teeth
- Make sure you have a firm grip on both ends and make sure you have a good range of motion for the movement
- All you do now push your head back in a upwards/ backwards motion. Back down again and repeat.
You can workout the number of sets you wish to do by gauging your own strength levels. But perform this exercise once or twice a week for a few months and you will feel the difference in the look and feel of your neck.
Note: If you suffer from a history of neck injuries, I would highly advise that you visit a physician before performing any kind of neck exercise or training. The above information will without a doubt help you build a powerful neck, but if you don’t have the right foundation for doing so you could well be setting yourself up for injury, failure and set backs (Which I do not want. I can’t have my stayfitbuggers out of action now… can I? 
)
See you in the comments
Why Playing Video Games Will Make You A Better Bodybuilder
March 2, 2010 by Shaun
Filed under The Fitness Bug
If you are alive right now and reading this, it is very likely that you play video games in some way or another on one of these formats:
- PS3
- Xbox360
- Wii
- Nintendo DS
- PSP
- iphone
- Online web games
- MMORPGs
All of which cover a huge demographic in today’s world.
Games in general do get a lot of flack for apparently wasting our time. I don’t agree with that. I actually think you are living an experience when playing games, and any good experience you go through in life certainly won’t have a price on it (Priceless). But that’s another argument. One good thing that I see games doing is that they may start developing better mindsets for the masses. The mindset to succeed more often in other real world activities, and how this could help you be a better bodybuilder?
How?
Because games teach you how to fail a lot before you finally succeed.
Now, you may have not looked at things this way before and you have probably separated your gaming life from your real life. And what ever has happened in the gaming world has stayed in the gaming world. But open your mind a little. The next time you play that challenging game, try and stick it out to the end to earn that trophy or beat that boss or score that goal against that super good online nerd. I’m guessing that you probably give up and turn the console off when you begin to lose and decide to go back to it another time. It’s OK to do this if you are restricted by time, but if you simply give up because you cannot stand the heat of getting beaten, then you are probably the cowardly type. If this is you then I can bet money on it that you act the same way in other challenges that you face in life. Such as bodybuilding. In fact, if you want to see if you are cut out to build a great ‘stand out from the crowd’ body, then start playing games more. This will be a true test of your character.
Play Hard Games
You will fail a lot. You will get fed up from endless failure. And it is at this time which will determine wether you succeed or not. And as usual, it is a very thin line between the two. But do yourself a favour and leave the console on. See the battle through until you succeed. Learn how to beat that boss properly, and when you finally do, the enjoyment and fulfillment you get afterwards is second to none. There aren’t too many great feelings like that in life. Quite like scoring a goal in soccer/football.
Some Games
Guitar Hero and Rock Band
(Nailing that 5 star difficulty track on Expert mode)
Viewtiful Joe
(Beating Fire Leo -- See the video and comments to understand how hard a task this was… and still is)
Comments such as -- ‘I traded in this game because of this guy i could never defeat him i think i should go and get it again’ thorgrim103
Devil May Cry 3
(Still probably one of the hardest games around)
Midnight Club 3/ Los Angeles
(The original was released back on the PS2. The cars you would race against were simply unforgiving. You crash, you lose… it was as simple as that)
Demon Souls
(A PS3 game that I’ve yet to play, but going by the reviews, It’s bitch hard)
Sorry folks, I’m a hardcore gamer. I don’t know many challenging casual games. Perhaps some of you could recommend such games that would fit the above criteria.
I personally love it when games are ultra hard and unforgiving. It keeps my mindset in ‘challenged’ mode. In fact, I often complain when things become too easy, because I know that I cannot progress with anything in life unless I face defeat every now and again. And whenever I hit the gym and face a challenge, I now will have more experiences under my belt of times when I overcame a challenge, regardless of the scenario.
The point is…
The point is… the more you begin to develop this mind set, the more likely it will be that you will succeed in your quest to build that body you deserve. You will begin to learn how and why failure is important at break neck speed, with your only cost being time, electricity and maybe an extra games controller or two. And guess what. The more you learn to adopt this mind set the faster you will begin to succeed too. I call this the ‘Reverting back to childhood mindset’, because as a child, you will fail more times than ever then as you do as an adult.. it’s just part of the process of growing up.
- Walking
- Talking
- Reading
- Writing
- Bike riding
To name a few.
But when the failure happens at this age, it is never questioned by anyone.
(Ahh, look at little Shauny trying to ride his bike. He’ll get there soon enough)
But as you migrate into adulthood, failure starts to feel like you are breaking the law, which is wrong. This is something that is wrong with the worlds mentality at present, and I’m not quite sure how it can be fixed. But all YOU need to know is that you will adopt the video games mindset, and fail in your workouts as much as you need to until you succeed. Because that is the proper way to build a near perfect body.
Fix the mind and you can fix the body
See you in the comments.
How To Find Your Own Bodybuilding ‘Map’ And ‘Route’
February 26, 2010 by Shaun
Filed under The Fitness Bug
Most people that are already into bodybuilding are probably already fighting fit. But depending on your age, previous/current injuries and other things, you may want to ensure that you are ready to take up a weightlifting program, let alone taking things to the next level the stayfitbug.com way. You can do this by,
1. Taking a PARQ (Pre Activity Readiness Questionnaire) – These questionnaires are designed to understand if there is any risk involved for the individual in question to take up an intense fitness program. Here’s an example of one PARQ
2. A lifestyle questionnaire – These can help determine what level of workout you should go for.
3. Determining your goals
The easiest way to write your goals down is by asking yourself 4 questions in this order.
- Overall Goal(s)
- Break down these goals into shorter achievable goals. Say 1-3 months.
- The purpose of each goal
- Look deeper into it… do these goals you now have seem impractical in anyway. If so how can you make them more practical?
Find Your Routine And Then Follow ‘These’ Articles
It’s simple… follow the rules of bodybuilding and you will get to where you need to be. Eat well, supplement well, workout with intensity and results will come. You will feel the burn, the pain, and the agony. If you keep at it, you will prevail.
However, there will likely come a day when you simply wont be happy with how your body looks. In fact you probably never will be. You will always look at someone else’s body and want what they have.
Yes, I have taught you to know better than to compare with others, but lets face it… It’s going to happen anyway. Especially when you catch your girlfriend eyeing up some muscle bound model type on a hot summers day. But hey, at least the jealousy will push you to work harder. Never the less, it is at this point when Shaun of stayfitbug.com will come to the rescue and show you ways to keep those muscles active. It is these exercises that you will use to find your own map. What tweaks work and which don’t? Here you will pick those posts that either unveil an innovative exercise or workout routine such as,
Hard Gainer Weightlifting Workout Routine
Shock Body Exercise Variations
How To Build A Sandbag For Your Weightlifting Routine
And use them to take your muscles to the next level… in your own way.
Understand Your Genetics
Unfortunately you cannot change the genes that you have been blessed or cursed with. Whether you have a big butt, high calves with skinny ankles, a long neck, small wrists or whatever… you are lumped with it for life. But the quicker you understand that, the quicker you can figure out what you can do in your workouts so that everything you do works to your advantage.
If you have small wrists like I do, then you will have focus on grip work and building your forearm muscles more (compound exercises can fix this too). If you have a long neck, then focus on neck exercises and building up your traps. Then make sure to build yourself a tailor made wardrobe so that your hard work is always on display when you are in public. You might not be a show off all of the time. But I bet you would like to show off that one part of your body that you have always been insecure about… right?
Once you have understood this, then it is up to you put more focus on the areas of your body where your genetics have decided to curse you.
Watch How Your Body Responds To Certain Scenarios
This is a key thing that you need to do. You can read everything that I tell you here and a lot of it may work. There will be times when you do something ‘right’ in your workout, different to what you have done previously, and that is when you will have found out what works for you! When that does happen, make sure you write it down. If it begins to work again then you know you can use that method over and over again. You will now have learned how to ride your own bodybuilding bike… just know that you will have to change the gears every now and again so that your muscles always have something new to talk about.
Now, this probably won’t happen often… well, it just might. But when it doesn’t, you will be faced with bodybuilding failure. You will either face a plateau or worse… lose muscle mass. I have personally experienced the pain of losing muscle mass, at a time when I was working out the hardest. I just couldn’t figure it out. Looking back now, it was probably a combination of things.
- Not having enough rest days
- Working the same muscle group to much
- Not taking my glutamine supplement
- Or just not eating the right food before my workout
Since then I haven’t really faced any traumas as I did then. I’ve managed to find ways to prevent that from happening. I guess you could say that I have begun to find my own map. But it’s not to say that the same thing can’t happen again.
The devil really is in the detail here. Just make sure you keep your eye on the ball. Watch how your body responds to everything you do. And when the good things happen, write it down… and celebrate a little.
Create And Follow Your Own Trial And Error
In the last couple of posts, you will have learned the about the importance of
- Writing things down
(If you don’t yet use a journal, here is a simple one that you can use)
And here’s another simple one, which you can just download.
However, I personally think I can design a better one. If I do, you will know about it.
- Following up what you did with what you had planned
- Understanding why you didn’t follow through with the whole plan
- Drafting a new plan to fix and improve
- Keeping a journal of that
- Tracking and analyze the results
- Using that data that as a base of progression
This is a much better way than following the leader for a few reasons
- You have different genetics – Your bodies will respond different to different things
- You may have slightly different goals
- You don’t know their ‘real’ lifestyle (What they eat, how they eat, how much they sleep etc.)
There are many factors in ones lifestyle that could affect the way one looks and performs in the gym.
But something that is beneficial is if you find a leader in the gym that openly states what works for them, but also recognizes what may work for you, using the same info. I might even be a contender to be your virtual gym partner. Time will be the decider of what happens with that.
The last thing you want to make sure you do is HAVE FUN!
I’ve already covered a few ways in which you can do this, both when working out and not.
Forget About The Gym! Play Rockband and Guitar Hero For Fitness
Help! I Can Barely Lift My Own Body Weight, How Do I Start?
Working Out is Boring! Lets Just Dance (part 1)
But there’s no point doing any of this if you aren’t going to have some fun along the way. (Don’t worry; I will always be on the quest to find new ways to have fun with bodybuilding)
Once you follow this map in this order, you’ll be able to see where all of the loopholes exist in your workout routine.
See you in the comments.
