STAY-FIT BUGS BEST OF: SEPTEMBER 2009

March 17, 2014 by  
Filed under The Fitness Bug

I hope you are all enjoying your weekend, but before we start rocking and rolling for the next few weeks of October, I thought I’d update you on the most talked about posts of September. And they are…

The Art of Building a Bigger Butt

Killer Compound Exercises

How To Build Lats (Wings) Like These

Unique bodyweight exercises

Building Muscles for Tall Men vs Building Muscles for Short Men

Not Happy With Your Muscle Building Results? Then Workout Like A Barbarian!

You may even have your own favorites. If so check out all of the posts in the archives tab above and feel free to post and tell me about them in the comments. Until next month… Bugs out!

Test Your Might While Bodybuilding

December 24, 2011 by  
Filed under The Fitness Bug

I hope all of you muscle heads are staying true to the Stay-Fit Bug mantra and maintaining those muscle building results from your workouts. And if you are, you might just want to take a break from your workouts, and just like in the video above, you will need to ‘TEST YOUR MIGHT’.

Why?

Well, for the same reasons people conduct performance reviews in the work place.

Every few months it would be a good idea to test your strength gains to see where you have improved, where you are lacking and how you can fix that. After all… it’s all about progression… right?

There are many tests you can take, and I’ll go over most if not all of them at some point, but to begin with, I’ll start with Just Three.

Lower body, Upper body and Core strength tests

These are 3 key areas of your body that you will need to know for sure if you are improving or failing. Here are the basic tests for each.

  • Lower Body – One rep max squat
  • Upper body – One rep max bench press
  • Core – Sit ups test (Performing the most number of sit-ups you can in 30 seconds straight)

All of these are essential if you intend to build real strength in your workouts, and if you aren’t testing your strength, you could well be training blind. But fear not, I will soon provide you with a detailed post on how to perform these, along with some other vital strength tests. And now to portray my flying strength like Raiden from Mortal Kombat.

Yelllalalalalaloooouuu…

See you in the comments

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3 Day Split Weightlifting Routine

January 8, 2010 by  
Filed under The Fitness Bug

I always talk about the importance of alternating your workouts. Mainly from keeping you from going bored or hitting a plateau. So today I’m going to share with you a 3 day workout that you can throw into the mix when you feel like shaking things up.

Specific details

  • This is an intermediate workout, so it will require some previous experience on your part.
  • Go heavy on the first exercise of each session by training to failure and making sure you increase the weight or reps from the week before. However, you need to perform the other exercises as normal and gradually increase the weight and reps as you go. In fact, stop short of 1-2 reps when performing the rest of the exercises.
  • 3-4 minutes rest between sets
  • Scale back every 6 weeks or so! This means to decrease your reps and weight for one week so that your body can recover and rebuild of the beating you’ve given it.

Day 1

Barbell Squats 5 x 3-6 reps/ Barbell Lunges 5 x 3-6 reps
Barbell Romanian Deadlift 5 x 3-6 reps
Barbell Standing Calf Raises 3 x 6-10 reps

Day 2

Weighted Dips/ Incline Barbell Bench Press 5 x 3-6 reps
Bent Over Rows/ Weighted Chin Ups 3 x 6-8 reps
Weighted Crunches (Isolation) 3 x 8-12 reps / Weight Hanging Leg Raises (Progress to advanced when ready – feet all the way up to the bar)
Barbell Close Grip Bench Press 3 x 8-12 reps

Day 3

Barbell Squats 5 x 3-6 reps/ Barbell Lunges 5 x 3-6 reps
Barbell Romanian Deadlift 5 x 3-6 reps
Barbell Standing Calf Raises 3 x 6-10 reps

You could call this the A, B, A Workout if you wish, with Day 1 being workout A and Day 2 being workout B. you can alternate this routine in the 2nd week if you wish. Instead of doing A, B, A just do B, A, B. All this is in aid of keeping your muscles ready and suprised for something new. So… when you’re ready.

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Intense and Effective Forearm Workout

December 24, 2009 by  
Filed under The Fitness Bug

I always have and always will be a fan of forearm workouts. quite simply because they are the hardest area to build muscle on my body. In fact, most people will struggle building there forearm muscles, which lead me to share 8 ways to build forearms. But before all of that there was a forearm workout that I would do quite often to ante up in my workouts to build my forearms. (Which I’ve recently started to perform again too).

I like to call this the Army workout.

Why?

Because it feels like you are training to be in the army when you perform it

Reverse Cable Curls

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

Wrist Rollers

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

Seated One Arm Dumbbell Palms Up Wrist Curls

Sets: 3

Reps: 8-12 (Increase the weight after each set)

Rest: 3 minute rest between each set

You’ll look at this and think ‘ This is nothing new’. Which is mostly true. But the challenge comes when you increase the weights after each set. When you do you will feel pain and see results because of it.

As usual, it’s all about finding unique ways to build muscle, which often means finding small tweaks in common exercises and trying different unique exercises for functional strength. Consider this workout a tweak to the norm.

See you in the comments

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The Super Hero Workout – The Weightlifting Exercises (Part 3)

October 22, 2009 by  
Filed under The Fitness Bug

In previous posts such as balancing cardio and weight training, I talked about the importance of including cardio training into your weightlifting workouts. I also explained how you can set your own personal fitness goals and how to balance both resistance training and cardio training for overall fitness. Another thing I always ramble on about is the importance of building real functional strength, especially with the use of bodyweight exercises, and in terms of being able to run faster and improve your endurance, the formula is quite simple.

Strength = Speed

Now, when I think of super heroes who can move at lightening speed, Cheetara of the Thundercats always comes to mind.

The only thing is, Cheetara never did reach that real super hero status. So who else could take the crown as speed king of all super heroes?

The Flash

He is without a doubt the undisputed king of speed in the super hero world, and if you have been living under a rock these past few decades, then here is a recent video from the cartoon Justice League, which will show you why he has that name.

You may not be able to move as fast and sustain that level of speed in the real world, but the exercises you will see here will allow you to get close to it.

The One Legged Squat aka The Pistol Squat


This exercise happened to be a crowd favourite out of all of the bodyweight exercises that I covered in unique bodyweight exercises some weeks back. The only thing is, that it will take some time to master. Once you do master this bodyweight exercise it will build supreme strength in your legs, as well as improving your balance. Here’s how you do it,

  • Stand straight.
  • Hold one leg out in front of you.
  • Hold both arms out straight in front of you.
  • Lower your self down on one leg.
  • As you reach the ground, tense your butt and stomach muscles.
  • Hold the position briefly.
  • Rise back up and repeat.
  • (Stand in front of a wall to use for support if you need it.)

Perform three sets of 10 reps on each leg, resting three minutes between sets.

Run Up Hills – The Hill Sprint


Running up hills is something you should do as a part of a high intensity cardio workout, but if you do run up hills then you only want to do that once or twice a week, as you will definitely feel the burn after doing so. But in terms of building strength, speed and endurance to move like the flash, you will want to perform hill sprints as a part of your cardio training workout.

  • Find a hill or other surface that’s inclined by at least 15 degrees
  • You will want to feel resistance when you sprint it, but it shouldn’t feel like you are climbing The Mount Everest.
  • Sprint up the incline for 25 yards
  • Then walk back down
  • Rest for two minutes.

I did something similar to this back when I was training as an athlete. But what this exercise teaches you to do is to apply greater force to the ground with each step that you take while running as fast as you can. Again… strength = speed

The A skip

This is one of many techniques to help improve how fast you can move your feet and the effect that you will want from performing this exercise should look something like this,

Tap! Tap! Tap! Tap! Tap! Tap! Tap! Tap!

But the reason that I like this exercise is because it teaches you to drive your feet straight down and land underneath your hips ‘properly’. Here is how you do it,

  • Bring your right knee up in a skipping action, so that your left leg is hopping.
  • As soon as your right heel clears your left knee, drive the right leg down in a “piston”-like action.
  • You should then land on the ball of your foot.
  • Each hop is only a couple of inches off the ground.
  • As you drive your right leg down, your left arm should also be going down and vice versa.
  • Keep your torso tall and straight.
  • Do this for 15 yards.
  • Perform three sets at your own pace.

There are other techniques you can use to increase your running speed, strength and endurance as I’ve had first hand experience with many. But for now, give these exercises a try and be sure to include them into your weightlifting routines.

Read part 4 here:

The Super Hero Workout – The Weightlifting Exercises (Part 4)

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