Back to Basics Tricep Routine

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

Seated Bent Over One Arm Dumbbell Triceps Extensions

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

Standing Dumbbell Triceps Extensions

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

Cable One Arm Tricep Extensions

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

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

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?

‘YOU’

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!

Bottom line: YOU WILL INSPIRE YOU!

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

Or

2. Post with part series (You luurve anticipation)

See you in the comments.

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Shoulder Workout Routine

It’s that time again where I abruptly interrupt the flow and give you a workout routine to follow. After all, I know you are all alternating your weightlifting workout routines… right?

Any how. This is a routine for your shoulders should you be focusing on that at this current time. If not, it’s there when you need it.

Workout no.1

Standing Palms In Dumbbell Presses

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

Smith Machine ‘Behind The Neck’ Presses

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

Reverse Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Workout no. 2

Front Two Dumbbell Raises

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

Front Plate Raises

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

Side Lateral Raises

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

Increasing the weight after each set is what will give your muscles a challenge. Just increase with moderation once you have figured out your own strength.

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10 Ways To Do More In Less Time

Join a nearby gym

Having joined up to multiple gyms over the years, I can truly say, hand on heart, that this should be a priority on your list during your weightlifting workouts. It may seem fine taking that 30 minute drive to that fancy gym in the city centre and having a great time while doing so. But this will be quickly spoiled by the following.

• Evening Rush hour (30 minutes turns into 1 hour)
• Feeling completely drained from your workout ( 2 out of 3 times a week I would find myself unable to drive home properly after a workout. Lucky for me, my gym was close by).

More importantly, you will not stick to your weightlifting routine. I’d say give it a month or so and you will quit.

Instead go for the less classy but local gym over the jazzed up yet long distance gym.

Speed Up Meetings

I’ve been in loads of meetings in my time and it amazes me how often people can over run on time. If you want to speed things up and save those precious minutes of your day, then try taking all of the chairs out of the room.

Like magic, people will stop talking crap and start making real decisions.

Build Great Abs Fast – Use a medicine ball.

I have previously shown you ways that you can build rock hard abs and as in little time as 6 weeks. (Hard work and dedication – no short cuts). But I also do approve of using equipment that will help you develop those abs a lot quicker.

In this case you will recruit the medicine ball (The medicine ball weightlifting routine is coming soon).

Be the ruler of your inbox

I have a notorious habit of living in my inbox, whether it’s on my laptop or mobile on the iPhone. But luckily for me, I have no choice but to make better use of my 24-hr time frame that we call ‘a day’. After all, how else am I going to maintain my muscles and keep assisting you at the same time?

Anyhow, you can follow the tips that I follow daily to ensure that most of your day is spent outbox rather than ‘in’

1. Sign off your messages with “No reply needed” to avoid reply messages such as “Great!” and “Wow!”

2. When making a request, finish with “Thanks in advance” to prevent the “Thanks/You’re welcome” loop.

3. When responding to a request, end with a ‘conclusive’ statement like, “I Hope that helped.” Close the deal!

4. Use “FYI” in the subject line to specify that the message is solely informative.

5. Don’t write a statement phrased as a question,

e.g

“Mark and Sarah did a great job, didn’t they?”

This will only spur extra conversation, probably lead into another topic of discussion and that same email may circle around your inbox for days. Again, close the deal!

6. When you receive a CC message and must reply, send your response only to the sender instead of to everybody. Use BCC instead of CC as often as possible. Just like no.5, doing so may keep that email alive for days after.

Maximize your morning burst

I’ve been putting this in to practice quite a lot in recent years and I have become a big fan doing so since. The morning time is when you have the most energy in the day and when you will be most productive. So you will want to do your ‘top-quality’ work at this time. Do it before browsing the web and checking emails and be ruthless to anyone who tries to interrupt and get in your way!

Monitor Your Online Time

Why?

Because the internet still has a way of making you waste hours online, when you can be doing something much more productive. Download and start using the web browser ‘Firefox’ and when you do, go to pageaddict.com and install the browser plugin that it provides. This will give you a summary of the amount of time that you spend on specific sites. Notice any bad habit browsing trends? Then be quick to cut those websites loose.

Use a M.A.P

But not just any old M.A.P or ‘to-do’ software. This map is physical and interactive,,, and will be drawn out by you.

Draw the letters M, A, and P on a piece of paper. Draw one for the morning and one for the afternoon.

• M stands for the task you must do before lunch (or the end of the day), no excuses! You will not allow yourself to do anything else until you reach that goal.
• A is your advanced goal—work on a project that’s due further down the road.
• P is a premium task, something that isn’t a priority but would be great to be getting on with. A and P are things you do today that will further your success tomorrow.

Get straight to the point

Stand up when you speak on the phone. Doing so will prevent you from sitting back and relaxing, which tends to put you in ‘chill with a buddy’ mode which leads to talking crap.

Put up a ‘Do not disturb’ sign

I think we all have that one colleague that can chitter-chatter forever when they get going, or they just like to have a good old gossip. This is how you deal with them,

Say two nice things

1. Hey, nice to see you
2. Can’t talk right now

Put up the ‘Do not disturb’ sign. Literally!

I’m quite a fan of making my day more productive in any which way I can. And it’s true what people say… 24 hours really isn’t enough. Use the above as a starter to being more productive and you will be a happier bodybuilder because of it.

See you in the comments.

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The Stabilizer Muscles Weightlifting Workout Routine

Today I am going to share with you a workout routine that will help strengthen your stabilizer muscles. This was actually handed down to me back in 2004 by a security guard I used to train with and is a workout routine that you should incorporate into your training at some point if you,

• Mainly use machine weights
• Don’t life weights often
• Have balancing issues

The Full body stabilizer weightlifting workout routine

Monday

Chest, Triceps, And Shoulders

• Barbell Bench Press: Work up to a heavy set of 5 reps.
• One-Arm Incline Dumbbell Bench Press: 4 Sets Of 8 Reps (each arm)
• Dumbbell Chest Flyes: 3 Sets Of 10 Reps
• Alternating Dumbbell Tricep Extensions: 3 Sets Of 10-12 Reps
• Dumbbell Front Raises: 3 Sets Of 12-15 Reps

Wednesday

Legs, Abs, And Lower Back

• Deadlift: Work up to a heavy set of 5 reps.
• Front Squat: 3 Sets Of 6-8 Reps
• Barbell Step-Ups: 3 Sets Of 10-12 Reps
• Weighted Back Raises: 3 Sets Of 15-20 Reps
• Leg Extensions: 3 Sets Of 12-15 Reps
• Weighted Sit-Ups: 3 Sets Of 12-15 Reps

Friday

Back, Biceps, And Traps

• Weighted Pull-Ups: 4 Sets Of 6 Reps
• One-Arm Dumbbell Row: 3 Sets Of 8-10 Reps (each)
• Close-Grip Lat Pulldown: 3 Sets Of 10-12 Reps
• Dumbbell Rear Delt Flyes: 3 Sets Of 12-15 Reps
• Alternating Dumbbell Hammer Curls: 3 Sets Of 12 Reps (each)
• One-Arm Dumbbell Shrugs: 3 Sets Of 12-15 Reps (each)

If you are already lifting  a lot of free weights then you are already doing what is required to work your stabilizer muscles. But following this routinwill help you build strength in your stabilizer muscles specifically.

In the next couple of posts I will show you some great ways on how to build parts of your body that don’t necessarily need the growth of your larger muscle groups to give you that hot bodybuilder body.

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10 Traits of A Confident BodyBuilder

Are you not getting the results you want so far in your weightlifting workouts? Prior to and up to reading articles on stayfitbug.com?

Maybe you are a soft touch… a nice guy.

You might be giving your body an easy ride.

Maybe you need to join the army or hire a brute force personal trainer.

Or If you don’t want to do any of those Maybe you need to have another read the barbarian workout!

Whether you are a brutal tough guy who is getting the results he wants or a nice guy who has been a good boy from birth and follows all the rules and struggles, here are some tips to keep at the forefront of your brain.

These are all traits of those uber successful fitness gurus, and traits that you too can adapt to become an uber muscle building bodybuilder.

1) Walks in a slow and controlled rhythm

2) Always operates  on HIS own timetable when walking

3) Walking strides are long—not short and  choppy

4)  Torso is always straight up

5)  Shoulders are upright, back, and relaxed

6)  Neck  is strong and powerful—yet loose—and is stretched as high as possible

7)  Head is always held high

8)  Head will always following the eyes. Eyes are level or higher (never looking down)

9)  Head points straight ahead—and is never swiveling around

10) Eyes are looking forward and are focused on the destination (and are never darting around) and chin is always ‘up’.

If you wish, take a look at your favorite successful men, and see if any of these traits match up to what they are like. never the less, these are traits that you should try to adopt if you want a slice of success pie in your weightlifting workouts.

See you in the comments.

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The Secret Butt Exercise

It was only after I wrote the post ‘The art of building a bigger butt‘ that I found out that you all are looking for ways to increase or define your butt, better known as the glutes. And in some cases some of you are actually trying decrease the size of your butt. (Lucky Big butt b*****ds)

But today I am going to continue the saga of ways that you can increase the size of and strength of your butt muscles.

Why is it so important to focus on this so much?

Unless you are happy with having chicken leg syndrome, you will definitely want to make building your butt a priority in your weightlifting workouts. This is because,

1. When your butt muscles gets lazy, it will be just like hitting a weightlifting plateau and your muscles will just get used to not being very active. This bad, because having a weak non-active butt will make you weaker in all of your lower body exercises that you perform.
2. A weak butt will also push your pelvis forward and make your lower abs stick out. This will give you that dreaded pop belly look that we tried to get rid of back in lower ab exercises.

Introducing The Hip Raise

The reason why this exercise is called a secret is because most guys will ignore it because they see it as a ‘girls’ exercise. But don’t be as ignorant as those guys. This is an exercise that will put the burning desire back into your butt muscles. And this is how you do them.

• Lie on your back on the floor
• Bend your knees up and keep your feet flat and parallel with the floor
• Tense the core of your body and squeeze your butt
• Raise your hips up so that your body forms a straight line from your knees to your shoulders
• Hold for 5 seconds, then lower back down to the starting position

Make sure that you are moving your Torso and hips at the same time when you do this exercise. You will know that you are doing it the correct way if you are keeping the arch in your back at the same level throughout the exercise. Start of with a gym partner to make sure that you are doing as follows. Once you get used to it, go ahead and perform this exercise solo.

How do I include this exercise in my weightlifting Routine?

Perform it right at the start of your weightlifting routine. Doing so will warm your glutes up and get you ready for exercise such as squats, lunges and dead lifts.

Now get off of your arse and go and build that butt already.

See you in the comments.

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The Dumbbell Weightlifting Routine

This is a dumbbell routine that you can use if you ONLY have dumbbells to workout with. This coincides with my review of the Powerblocks which you can see here.

Monday – chest and triceps

flat bench dumbbell press – 4 sets
incline bench dumbbell press – 3 sets
flat bench flyes – 2 sets

skull crushers – 3 sets
single arm overhead extensions – 3 sets

Tuesday – legs

squats – 4 sets
lunges – 3 sets
stiff legged deadlifts – 4 sets
standing calf raises – 4 sets

Wednesday – off

Thursday – shoulders and traps

seated dumbbell press – 4 sets
single arm lateral raises – 3 sets
shrugs – 4 sets

Friday – back and biceps

deadlifts – 4 sets
bent over rows – 4 sets
single arm bent over rows – 2 sets

standing dumbbell curls – 3 sets
preacher curls – 2 sets

Now you don’t have to perform this dumbbell routine if you don’t want to. But it does happen to be a really effective weightlifting routine if dumbbells are the only piece of workout gear that you have access to.

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How To Workout While Working Full-time

OK, I’m going to get straight to the point. Trying to manage an effective weightlifting workout while working full time is hard because,

- Work isn’t just work, it puts stress on your brain, which effects how motivated you will be (we are not robots)

- It’s hard to find balance and find time for every one (girlfriend, family or whoever)

- It’s easier to be lazy and hit the night club or chill out with friends.

- It’s always easier said than done.

Whether you run a business or work full time, this will be a dilemma that you will face at some point and is probably a dilemma you are facing right now. To make it worse, we are in the cold winter months, which will make you want to just go straight home and snuggle up in bed rather then hit the gym.

One thing I can state is that this is something that I have struggled and battled with for the last 2 years or so, and starting stayfitbug.com has been my solution for getting me back into the groove and keeping me in the fitness loop, and if you have been following week by week, you get to benefit too from all of my previous lessons learned over time. Any how…

What is the solution? How do we balance both effectively?

Simple… BE RUTHLESSLY DISCIPLINED!

For you muscle heads that happen to secretly live a geeks lifestyle behind closed doors, I would suggest following the article How to keep fit while making money online. But for the rest of you, get organized. I mean it… get organized!

• Write down everything you do on a note pad.
• Use post it notes.
• Stick quotes of your personal goals on your wall, computer monitor, fridge, pin up board, car dash board or what ever you have in your daily surroundings.
• Also write down the things that are getting in your way of achieving your goals. Fake friends, Nagging or annoying girl friend.

In terms of your job, don’t let a stressful job get in the way of achieving results in your weightlifting routine.

Manual labour?

Any job type that requires manual labour is going to be physically demanding. No escaping that. So what you do is get creative. Make your work a part of your weightlifting workout.

Again you will need to get organized. If your goal is weight loss then write down how many calories you`ve burnt throughout the day working and replenish your glycogen stores during and after work.

If your goal is weight gain, then analyze the type of work you do and look at the specifics.

How much…

• Lifting
• Pulling
• Pushing

Do you do? That can be a part of your functional strength training. If so then structure your weightlifting workout around those specifics and be sure to hit those muscle groups that you don’t exercise in your gym workouts.

As I mentioned earlier, you will get days where you will feel like sh*t and think that life has fed you dead lemons that can’t possibly be turned into lemonade. When this happens take a break (without the Kit-Kat). Treat yourself and give yourself the feel good factor. When you wake up the next day you will feel re-focused and be ready to rock.

You can achieve anything that you wish in your life… and I mean ANYTHING!! Just follow these basics stay focused and you will win.

What is your current day job?  Feel free to let me know in the comments and I will gladly brainstorm ideas of how you can structure your weightlifting routines around your work life for desired results… after all, I’ve had my fair share of various types of jobs.

See you in the comments.

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