Just like our workouts, it’s always a good thing to switch things up and try something new. In fact, that is exactly what I’m doing now in my current workouts. You see, I can build shoulders, traps, triceps and lats (wings) with frightening ease. Yet no matter how hard I try, I struggle to build my forearms to a size that compliments those other muscle groups (That is… focusing on compound exercises).
This has been in practice since I started my new workout regime as of September 2010 (Progress pics coming soon – And hopefully to add to your own inspirational drive).
Any how, once this happens, it’s a good idea to switch things up.
If you want to build killer forearms (Hence look muscular when wearing ordinary t-shirts) then try these exercises for size.
#1 Barbell reverse curls
This was one of the first exercises that I began to include in my workouts back when I first started out. In fact, this will be the first exercise that include into my current regime.
Target: brachioradialis (Inner forearm muscle)
- Stand with your feet about shoulder width apart
- Place a barbell in front of you
- Bend downwards with your knees and grab the bar with both hands, palms down.
- Begin with your arms hanging down, fully extended.
- Similar to a biceps Hammer curl, curl the barbell up to a level that is parallel to the floor.
- Make sure you keep your elbows locked in place throughout the movement and focus on having your forearms do the work.
It’s ok to allow your arms to go forward slightly when your arms are fully flexed. Doing so allows you to release some of the built up tension in your muscle between reps.
#2 Reverse cable curls
Target: brachioradialis (Inner forearm muscle)
This exercise is similar to the reverse barbell curl exercise except that you will be using a short bar attached to a pulley machine. Perform this exercise if you have troubles adapting to the barbell.
- Stand with your feet about shoulder width apart
- Grab a short bar attached to a pulley machine with both hands, palms down.
- Begin with your arms hanging down, fully extended.
- Curl the bar up to a level that is parallel to the floor.
- Make sure you keep your elbows locked in place throughout the movement and to focus on having your forearms do the work.
#3 Standing plate finger tip raises
These just happen to be good for improving grip strength too. In fact, read this post for the full low down on how to do that.
Because you will need to improve your grip strength to in order to take your gains to the next level.
- Grab a weight plate in each hand and hold them with your fingertips.
- Stand with your feet about shoulder width apart and with each arm hanging by your sides, fully extended, holding the weight plates with your palms facing in toward your body.
- Using only your fingertips, simply curl the plates upward toward the inside of your forearms. Return to the start position and repeat until failure.
These exercises have worked wonders for me in the past, and I know they’ll work wonders for me again. Which means they will work wonders for you too. I’m certain of it!
See you in the comments.
That’s right folks, Christmas is here!
And it definitely feels that way here in London, heavy snowfall and all. In fact, if you do have snow in your region as of this post, then read this post…
That will cause some plateau busting muscle gains. I’m sure of it
Any how, if you have been following the recent emails, you will know that I gave away a few bonuses over the past several weeks. If you missed out on what those were, then you can back track and view those emails here in the email archive.
===> The email archive
However, today will be the final bonus of the year, and I’ll be leaving it up until the 31st of December.
But for you newer readers to the site, let me tell you the story behind the creation of both of those ebooks.
#1 The Unique Bodyweight Exercise ebook (Now version 3.0)
Now, if you have read the about us page, you would know that I started Stay-Fit Bug in July of 2009. A time which I can now mark as my resurgence into the bodybuilding and fitness world after an unexpected 2 year hiatus.
Several posts in and 2 months of posting, I started to notice a trend and some strong attention to certain topics. The first was the need to want to build a 6 pac. The 2nd was bodyweight exercises. Which actually inspired me to write two ebooks, both of which you will now be familiar with.
Build a 6 pac: From flab to flat
The Unique Bodyweight Exercise ebook
The first I gave away for FREE and the 2nd I put a price on.
Why ‘Unique’ exercises?
Well, first of all, bodyweight exercises are the undisputed king of realizing your ‘true’ strength. And secondly, Stay-Fit Bug is all about teaching you how to take your gains to the next level. And the best way to do that is to train insane, switch things up and make your muscles scream at a pitch that they did not think possible. Therefore, the introduction to exercises that will help you do just that.
Fast forward to version 3.0 (released September 2010) and the ebook has indeed been upgraded (At no cost to existing ebook owners). And fast forwarding to Q1 2011 will see an even bigger update in version 4.0. That will indeed be existing. Sheesh, I’m even getting excited about creating it (Let’s just say,lights, camera, action! Stepping out of my comfort zone – Something you should all be doing on a regular basis).
Nevertheless, the current version of this ebook (And it’s own current bonuses) is now 1 of 2 Christmas bonuses. Oh, and did I mention that version 4.0 will be completely FREE to those who snatch this up now!
Q1 2011 might seem like a long time away, but I must inform you that those who end up on the Unique Bodyweight exercise mailing list receive ‘different’ ‘FREE’ bonuses to those on the regular mailing list. So you won’t have to worry about being left dry for the next few months.
Either way, that’s the story of how the Unique Bodyweight Exercise ebook came to existence.
#2 The Guide To Necessary Supplementation
As of May 2010, I decided to get active with my personal Facebook account (Add me here if you haven’t done so already) and invite everyone to my profile. Shortly after, my profile became a page for everything Stay-Fit Bugg/Fitness/ Bodybuilding/Network related.
Does that bother me?
Because I’m an open book, I don’t have much to hide. Go on… dive into my past photos already.
Any how, it wasn’t long until I started to get bombarded with fitness related questions, and one of the questions I got asked daily is…
‘Shaun, which supplements should I take’???
Now, I’m not one to force bodybuilding supplements down someones throat just to earn a quick buck. That’s just not my style.
So I decided to write the guide to necessary supplementation, which is just a No B.S guide to what you should be supplementing your body with. That is, natural foods AND bodybuilding supplements. That’s all there is too it. Nothing more, nothing less!
Now, that’s the story telling out of the way.
However, I think you need to have a little taste of what these ebooks have to offer. Something extra than just me babbling along here on this post. Actions do indeed speak louder than words, so here is…
#1 (a) The Unique Bodyweight Exercise FREE report
Download it here ===> FREE REPORT
(b) The Unique bodyweight Exercise video
#2 (a) The Guide To Necessary Supplementation video (Hosted by yours truly)
(b) Some inside ebook snapshots
Picture Preview #2
Picture preview #3
Picture preview #4
Picture preview #5
Remember, this bonus page will stay live and active until 31st of December, so you should at least be able to stay fit at home for the several days of festive Christmas activity. But I’d say grab it now, because you’ll probably forget by then, as you’ll be completely zoned out in Xmas and New years eve-ism.
And remember, binge, but don’t OVERRRR binge. That… is something you will regret come January (At you Abdominal builders).
Train insane, train safe and Merry Christmas.
To all our Bodybuilding successes in 2011
See you in the comments.
This is a guest post.
With so many different supplements available both on-line and in the shops today, it can be confusing trying to find the right bodybuilding supplements as well as using them in the most effective way. To truly optimize the dietary impact, an individual assessment with a sports nutritionist is recommended but there are some bodybuilding supplements, including a protein powder, which would benefit every bodybuilder, from novice through to seasoned pro.
Protein is one of the frequently mentioned bodybuilding supplements and vital for building lean muscle mass. It is almost impossible to consume the amount of protein required naturally without the need for additional supplements. One of the least expensive supplements available and with proven effectiveness, protein powder is an essential in a bodybuilder’s toolkit. Two of the best available are Myofusion by Gaspari, this powder uses a combination of casein and whey proteins to ensure blood amino acid levels remain higher for longer, while Syntha-6 by BSN tastes great and can be used as a meal replacement also. Protein can be consumed as a drink when mixed with carbohydrate. This is the perfect combination to take onboard immediately after a training session as the amino acids in the drink provide the necessary building blocks and the carbohydrates increase insulin levels which pushes the nutrients out into the muscle, thereby allowing generation of new cells and ultimately muscle growth. Sipping a carbohydrate-loaded drink during a work-out is also highly recommended as it allows adaption to heavy loading during training. Serious athletes in all disciplines have to pay close attention to their diet and ensure that 5-7 moderate sized meals are consumed every day, with each meal carefully balanced. A protein powder drink can be used to replace some of the daily meals, allowing the nutritional stability to be maintained whilst on the move.
In order to bulk up but strip away every last inch of fatty mass, thermogenic bodybuilding supplements are one of the biggest innovations to hit the market in the last 10 years. Quite literally a fat-burning pill and often combining bitter orange, caffeine and aspirin, thermogenics are widely believed to shift that last bit of muscle-disguising fat that won’t budge with diet and training alone. However, in order to maximise the benefits of any thermogenic pill, a cycling routine must be established. Taking thermogenics consistently without a break between courses will, over time, dramatically reduce the effect and could cause metabolic difficulties; one of the best for example is Adipoxil by Iforce Nutrition which should be taken 3 to 4 times a day and needs to be cycled every 4 to 8 weeks. The only exception to this rule is if the thermogenics are not taken daily, but more sparingly on just a couple of days per week. If used in this way, there are no risks to using them all year round.
Of course, supplements are not the only way to ensure that the body is in tip-top condition. There are many foods which have been labelled ‘superfoods’ and warrant inclusion in any diet. Tomatoes are well known for their powerful anti-oxidant properties which appear to become enhanced further once heated. Flaxseeds are another group of foods which should regularly be consumed, with grinding of the seeds best for rapid absorption. Flaxseeds can also be added to a protein powder to increase the nutritional benefits of the drink further. Alternative ways to incorporate them into the diet include soups, salads and cereals. Green foods including spirulina, wheat grass and chlorella are another great nutritional source, containing higher amounts of protein than red meat when compared pound for pound as well as being very high in vitamins and minerals.
It’s another year gone Stay-Fit Buggers!
Has it gone quickly?
Yes… but that’s ok, as long as you have lived it to the max, made it eventful and made the best use of your time! That’s right… don’t waste it… it’s valuable and you can’t buy it back once it’s gone. So if you have any goals or intend to become the person you are meant to be, inside and outside of fitness, then do it… do it now, as guest interviewee Sara Solomon would like to say.
Any how, I like to practice what I preach here on Stay-Fit Bug and you may turn around and ask me…
Shaun… how have you lived 2010 to the max and made it eventful?
Well, since ones past actions defines who a person really is, let’s now look back at life at Stay-Fit Bug in 2010 and what events lightened up the internet world.
#1 15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common
I got the idea for this post after reading an article on an entrepreneurial website. After a few days, I had put together various sources of material. A day later and some ‘step out of the comfort zone’ brainstorming and writing, I come up with..
And it was throughout the month of March that the Internet world let me know that they enjoyed it. Receiving 2000 visits within the first 45 minutes of ‘really’ putting it out there. Nevertheless, that was a time where some new individuals caught wind of Stay-Fit Bugs existence.
#2 The introduction of the bodybuilding resources page
It was around this time where I began to focus on quality rather than quantity, in regards to the information I was putting out throughout the site. This in turn resulted in the creation of a page that focused on ‘exactly’ the things you will need that will aid you on your bodybuilding journey. The categories included…
- Protein supplements
- Creatine Supplements
- Weight training equipment (Home and gym)
- Books and ebooks
So, a page full of the things you ‘need’, nothing more, nothing less (But with options). This seemed to be a good decision as many have requested to be featured on that page and many more have linked to it.
#3 Video interviews
Video on the web is no longer confined to the likes of Youtube anymore. Video is going pro on the web and is being used in more ways than one. Long gone are the days of watching funny videos ‘only’.
With that being the case, I decided to take text based interviews to the big screen with those who are making dents in the world of bodybuilding and fitness. And so far the feedback has been great. I guess that’s what can happen when you step outside of your comfort zone, which is of course something that I constantly remind you to keep practicing.
Although the feedback has been good, and with the fitness world being entertained with myself as the host, improvements are still needed, and they will come. But for now, it’s a good foundation for even better things to come.
#4 The Facebook Community and Getting Connected
You become what you think about!
That statement couldn’t have been any truer this year. With my ever evolving and changing mindset, along with a few popular blog posts, it was only a matter of time before my personal Facebook profile got taken over by fitness and bodybuilding and all those individuals who embrace and live the lifestyle. As of today, my personal profile is now an official Stay-Fit Bug/Personal profile. So feel free to join the ride. Don’t worry, the bug won’t bite
#5 Popular blog posts
OK, before I list the popular posts of 2010, we have to first talk about the most popular post thus far, which was entirely unexpected. but not completely suprising.
I spent about 3 days creating this post and I published it on a Monday evening, by which time I was completely shattered… so I naturally nodded off and knocked out for the night.
Little did I know, that while I was living life in the land of nod, that post was being spread all over Facebook like wild fire. I woke up to realize this, noticing that it had been viewed thousands upon thousands of times.
It was a heated few days over in several forums and popular profiles around the web, with arguments of who I should/shouldn’t have included. Nevertheless, it was a highlight in the life of Stay-Fit Bug in 2010.
And the other popular posts are…
There were some other highlights in 2010, most of which I spoke of here. But for now, lets look forward to 2011, because I’m stepping outside my comfort zone once more, and only time will tell what the end result will be.
To all our fitness and bodybuilding successes in 2011
See you in the comments.
Ok, this isn’t really a ‘best of’ post for October. What this post really is, is a re-post of the Stay-Fit Bug 1 year anniversary post.
Because this week has been an interesting one, with all the attention that Mondays post has received.
Which has of course lead to some new readers here at Stay-Fit Bug. Which means a whole year of content that has been missed. Now If I was a new reader here, I know for sure that I wouldn’t find the time to go through all of those old posts. So to make things a little easier for all those that are new here, I’ve decided to give you the link for the anniversay post, which contains a list of the best posts for each of the past 14 months. So without further a do…
Let me know your thoughts in the comments below.
- New Exercises
- New Equipment
- And even more bodyweight exercises tips.
The special offer as it stands is currently $5.99.
You all know about the introduction of the bodyweight exercise challenge… right?
If not, go check it out. Especially those who like a challenge.
Anyhow, this week I have introduced another exercise, but is available to subscribers only. If you want the full scoop on this exercise that will rip your abs and core to shreds, be sure to hit this button.
Enough off my chatter already. June the 4th FTW! (For The Win – For you non web/ tech nerds out there)
I decided to jump back on video today after a short Christmas hiatus. Today I talk about two things that you should be avoiding and the two things that you should be doing instead. And then one other thing. Watch below to find out what that other thing is.
See you in the comments.
(Guys that are strong but don’t look it)
aka this quote
”Hold up. Dude… you can lift twice as much as that guy over there. Why is HE bigger than YOU?” OUCH… painful comment! Solution: Eat more food… DUDE!
But lets look a little deeper in to this scenario. A scenario where I have been the victim of that painful comment (It affected me so bad, that I even remember the date. 17th February 2005) :O
Now, the reason why anyone would be a victim of this comment would be because of this point..
”Are you just lifting weights or actually stimulating muscle fibers?”
There is a big difference. Like I’ve said before, there’s more to it than just lugging a few weights around. And it often doesn’t take as much weight as people think to get the desired results.
So, let me start with the most important and relative point, so that you can avoid being picked on for being a scrawny looking guy who is in fact, REALLY strong.
#1 Focus on muscle tension
Now, there could be two reasons that could explain why the other guy is bigger than you.
- Genetics – That guy might have good muscle building genetics. A mesomorph style body type, where one can lose fat and gain muscle mass quite easily.
- He has been focusing on muscle tension. Or what I’ve previously described as shock body exercises.
You see, lifting heavy duty weight might make you look cool in the gym. But in fact, if I saw you lifting a heavy weight week after week, yet with no visible growth. I would have to…
1) Question your technique
2) Question your lifestyle and eating habits
Because there’s no real reason why you should be lifting super duper heavy weights in the gym, unless your goal is to grow muscle mass.
You can move more weight with momentum, sure. But you will not stimulate more muscle growth. For example, Olympic lifters don’t look even half as developed as advanced body builders. This is because the power moves they perform are accomplished by momentum and technique more so than actual muscle strength.
Muscle tension = Growth, not torque.
And in fact, you probably won’t have to lift as heavy as you may think. It’s more about this…
#2 Training insane – (Shock/ Explode muscles)
If you haven’t read my article about training insane, make sure you read it here. I’m confident that it will change your mind set and give you a good kick up the butt.
Any how, following on from my point above. Intensity is what you will want to focus on when you lift weights. Not doing so could be one of the key reasons why you might get the reaction described in the intro, because muscles will only grow when shocked with explosive activity (Have a read of the bugs quick tips)
This is the entire concept of training insane. When you train, you have to GO-AT-IT. Literally.
- Sometimes angry workouts (This music should help)
So quit lugging heavy weights around with technique-less flair. This really is not helping you to grow.
#3 Eat more food 5 times a day to avoid muscle break down
Now, if you are a victim of the ‘I am strong, but don’t look it’ squad, then I’d say at least 80% of the time would be down to an inconsistent diet. If you go through a day without eating for 4 hours or more then you are putting your body into a catabolic state, which is when the muscle tissues you’ve worked so hard to build up, begin to break down.
The best way to avoid this is to eat consistently throughout the entire day. Not just one big fat meal at dinner time (Which is probably most of you).
Think of it this way.
- When you drive a car and give it a full tank of petrol, it performs great… right? Of course it does.
- When you drive that same car on an empty tank it performs badly and the engine starts cutting out.. right? Yes, it does. We’ve all been there before.
That’s a no brainer. The killer point here is that when you run a car this way, you are actually destroying it’s shelf life, because doing so will wear the engine away.
The metaphor here =
Car engine/ Your muscles
Not feeding them is one thing, but to cause longer term damage to your muscle building results puts the nail in the coffin here. Muscle mass… NO MORE!
So do yourself a favor and start eating. Because even a crappy lifter will put on mass with the correct diet structure.
If you want a detailed program of…
- What to eat
- When to eat
- How much to eat
Then read this post
#4 Focus on compound exercises
Now this point I left till last, because it’s not entirely important, but still relevant.
If you aren’t growing, it could be because you are placing to strong of a focus on isolation exercises (exercises that work one muscle group). This isn’t a bad thing, but you should only really focus on performing these exercises when you are trying to bring out the best of a certain muscle group.
Your main focus should be on performing compound exercises (exercises that work all 4 limbs) such as the bench press and dead-lift. By doing so you will definitely notice an improvement of the overall growth of all muscle groups around your body.
The goal of this website is to help everyone build the ultimate physique. That is…
- V-shape body
- Super duper health
- And overall 110% uber awesomeness.
Part of which you can find inside the unique bodyweight exercise ebook v3.0
The goal however, is not to help turn you into the next Mr. Olympia.
So if you don’t want to look like a lean weakling, make sure you follow the above. Once you do, you will be a muscle bound machine that people will inspire to be.
See you in the comments.
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Now, I’m not sure what part of the world you are from, but if I go by this websites statistics and the relationships that I have with many of you, It’s safe to assume that the majority of you who read this will be from the west side of planet earth. Which means you are now living in the brutal winter months. Brrrrr (The chills).
Hopefully,this hasn’t put you off working out and I hope you are still training insane. After all, this is the season where the true gains are made, in order to get you ready for summer.
However, this is also the season that most of us will go wild with Christmas festivities.
Although I encourage both (Seeing as it’s the only time of year where we really get to have a break), we still have to keep it under control. As one string of wild nights really can cause havoc on your muscle building results. And yes, you hardgainer/ ectomorph types need to watch out too. Read this post to find out why.
With that being said, I thought it would be a good idea to remind you of what you should look out for when trying to keep that fat off of your waist, whether it’s Christmas or not. Re-introducing you to 3 of your familiar friends.
- The Tyre (Fatty waist)
- Mr. Insulin
- Mr. ‘I wanna be ripped’
- Mr victim
- Mr control
- Mr ultimate
OK, fat control is the game and Mr. Tyre is the name we will begin with.
Now, if there is one part of the body that everyone seems to struggle with, regardless of sex or body type, it will be the tyre aka that annoying layer of fat that sits around your waist and lower gut. Now, we all know about the rule…
- 30% gym
- 70% diet
Well, that is mostly true. What this means is that you could be working your ass off in the gym, training insane and the like. But all of it will be pointless unless you have a controlled diet. Controlled meaning, eating the right foods at the right time.
Now, they say that carbs are the enemy when it comes to building that ‘ripped‘ physique. And that you should avoid them at all costs (Because carbs in it’s basic form is just sugar).
Which of course is not true.
We need carbs to re-fuel and replenish our muscles. The key is to eating the right type of carbs at the right time of day. e.g fast digesting carbs right after your works to replenish your muscles from the nutrients it would lose from an intense workout.
Two types of carbs
Simple – Fast digesting – Explodes into your blood stream (literally… like fireworks)
Complex – Slow digesting – Moves into your blood stream like a mini earthquake that eternally erupts
Now, when people say carbs are bad, what they really should be saying is that simple carbs are bad. These are the type of carbs that will promote Mr. tyre around your waist.
Why… how, how… why?
Because these are the type of carbs that like to pick a fight with Mr. Insulin who is responsible for controlling the blood sugar levels in your body.
Mr. Tyre vs Mr. Insulin
Earlier I mentioned that simple carbs digest like an explosion into your body. This increases Mr. Insulin’s work load into overdrive, and what happens when you spread yourself to thin with extra tasks? You begin to fail, and that failure is the result of Mr. tyre… extra fat around your waist.
Now, I don’t want to bore you with some biology lesson. Instead, let me give you a real life example of this scenario. One that I know all of you will be familiar with.
This battle is kind of like a large queue to an event such as a concert, football match or even a night club. You have
- The boss and his men (Mr. Insulin)
- The guards (Muscle receptors)
- The people queuing up (The carbs – complex *good* or simple *bad*)
All it takes is for a few bad people to kick up a fuss (simple carbs) for a big fight break out. The boss and his men (Mr insulin) loses control and begins throwing all the bad people into one corner (In this case, into your muscles. Which is actually good). However, what we really want to do is keep the Boss under control and tame his temper. Then we have a good smooth process for the rest of the night. So they begin to only let good people in (complex carbs).
If too many people coming rushing in too fast, The Boss and his men then need to up their game and give the thumbs up to the guards to open up the doors wider (This is where Mr. Insulin spikes and where muscle receptors open up the doors for the carbs to be let in to the muscles more quickly).
Now, if we go back to where the Boss (Mr insulin) throws everyone into a corner. This would usually cause even more of a fight, more people trying to get in, causing even more havoc. The Boss say enough is enough and tells the guards to let no one else in, sending everyone else elsewhere.
(It is at this point where your muscle receptors say enough is enough. These insulin levels are spiking far too often. At which point they begin to shut the doors, letting no more sugar into your muscles. Where do the rest of the excess carbs go? They get stored as fat)
But even worse is that those guards won’t even consider letting those people back in. They beat them up and threw them out, almost for good. And the club stays empty for a while. They will just go for a different crowd. They still have to bring the money in after all.
(So Mr. Insulin switches off the fat burn, stores fat, and leaves nothing behind. That is no more carbs. Once that happens you are even worse off than before you ate, because your blood sugar levels would have dropped even lower. Which means you are still hungry. The body needs to then go somewhere else for energy. It can’t go to the stored fat, because Mr. Insulin has switched that off for the time being. So it goes for the next best thing. The protein in your muscles. But the part you really need to be careful about is the fact that too many high sugar rushes will cause your muscle receptors to stop letting sugar in entirely. Which is not good, and can lead to diabetes).
And that is why there needs to be some control in terms of managing insulin levels.
And this is also why you need carbs in your system. To prevent your body from going into a catabolic state (Muscle break down). But the right type of carbs at the right time.
Such as dextrose, post workout. You will cause an insulin spike yes. However, you will be filling up empty muscles, because you would have used up all of the carb storage that was in your muscles in your workout. Which is the only time of day when it’s a win, win to spike insulin levels high.
Such as pasta, rice, potatoes, and oatmeal. Because they spike moderately throughout the day.
The Mr. Insulin vs Fat storage fight is also the same reason why it’s impossible to build muscle putting on fat. Because you will never be able to maintain perfect insulin levels. Fat will always be stored. How long that fat get’s stored for depends on the level of the insulin spike.It’s all about balance.
So if you want to keep fat at bay, then ease off the candy bars (Unless you’re going for a quick run) and stack your system full of complex carbs. That way you can keep your system running, Mr. Insulin happy, which in turn prevents you from putting on unnecessary fat and burning that precious lean muscle mass.
Enter Mr. ‘I wanna be ripped’
Enter training insane
The best way to make this practice a reality is by creating habits.
- Get rid of all the simple carbs in your house. Buy them and consume them only when you need them. Don’t bring them home.
- Cook pasta, rice and potato meals, but leave some left overs that you can carry and pre-heat with you the next day while at work. That way your hunger strikes can be fed on the go with complex carbs.
- Add creatine to your post workout shake. It will latch on to the carbs you consume at this time, making for an even more effective absorption of creatine into your muscles (Which of course is energy).
- And last but not least. If you want a complete DONE-FOR-YOU no B.S guide on how you should be structuring your diet for maximum gains, then you need to look no further, as I have created a guide that does just that with The Guide to Necessary Supplementation
Any how, that’s how you win the fight between The Tyre (Fatty Waist) vs. Mr Insulin vs. Mr ‘I Wanna Ripped’.
Now get to work already.
Leave your thoughts in the comments below.
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Exercise tweaks are back!
Nevertheless, it’s that time again. So get ready to add some variety to your workouts. That is, 3 exercises, plus tweaks, so much so that they create an entirely whole new exercise (almost).
The muscle groups
- Rear delts
Now, I do often mention that you should place a higher emphasis on building your triceps rather than your biceps.
Because biceps are the common go to muscle to build. Especially with newbies. But the fact is, your triceps are a bigger muscle than your biceps, and it is your triceps that will give you the impression of size when you show your muscles off. However, without contradicting myself, you should focus on your biceps too. It’s all about balance, and the tweaked exercise below will help you do just that when it comes to focusing on your biceps.
The exercise – Standing/ seating arm curls
Move your hand grip to the outer far side of the dumbbell and perform seated arm curls on an incline bench
The fight against gravity
When performing normal arm curls, you would hold the dumbbell with your little finger nearer inner weight by your waist. But by simply moving your hand to the far right, you will shift the balance of weight making the inner side of the weight heavier. Which in turn forces your for arms to dip towards you, which of course makes the exercise a lot more difficult to perform, leaving your biceps brachii (The main part of your bicep) with a lot more work to do ( A kind of leverage).
Range of motion
By performing this exercise on an incline bench, you will cause your arms to hang behind your body, allowing for your biceps brachii to be fully extended. This will in turn place a higher emphasis on the head of your bicep brachii, hitting muscle fibers that you may often miss without these added tweaks.
The new exercise = Incline Offset-Thumb Dumbbell Curl
How to perform them
- Grab a pair of dumbbells and lie face up on an adjustable bench that’s set to a 45-degree angle.
- Grasp the dumbbells so that your each thumb touches the outside head of a dumbbell.
- Allow your arms to hang straight down, your palms facing out.
- Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weights back to the starting position.
Shoulders, shoulders, shoulders. Yes I love shoulders. You seasoned readers would already know that. But why do I love them so much? Well, your shoulders will be the first thing that people will see in regards to your physique. It will be your shoulders that will determine whether someone thinks you workout, or not! And if you are a tall beam pole like myself, then you will need a hot pair of shoulders. However, your shoulders are also the most delicate parts of your body that are usually first to be affected when it comes to bodybuilding injuries. And the exercise tweaks below will help you prevent shoulder injuries AND increases exercise performance while at the same time working your abs.
The exercise – Lateral raises
Tilt your palms backwards at the peak of the movement.
Shoulder exercise injury prevention (Prevent shoulder impingement)
Most people that perform the lateral raise will do so by tilting their palms forward at the peak of the movement. This does indeed make for a more challenging exercise, yes. However, performing the exercise this way may well lead to future injuries. And trust me, you really do not want to suffer from shoulder injuries. Look after those balls and sockets, because one bad injury could put you out for good. That is eternally skinny! :O
So tilt your palms back when you raise your arms up. This makes for a better long term solution when performing this exercise.
Hold both dumbbells in your hands, raise one arm up and keep it raised. Then perform the exercise with the other arm, followed by the arm that you have held up. So it’s, 1,2… 1,2… 1,2. This places an extra emphasis on the shoulders.
Perform the exercise with only one dumbbell in your hand. That is, one arm at a time. Doing so will allow your to focus on good exercise form while at the same time stabilizing your core and working your abs.
Perform the exercise while holding on to a piece of gym apparatus and placing your body into an incline position. Hold a dumbbell in the other hand and perform the exercise one arm at a time. Doing so will allow you to hit your shoulders deep at the peak of the movement
The new exercise = Super duper lateral raises
#3 Rear delts
There are actually 3 sections that make up your shoulder muscles.
And it’s quite a common thing to skip or miss out on working your rear delts.
Why should you worry about this?
Because your front delts will pull you chest forward, which will make you look like a hunch back. Not cool. The ultimate physique is what this website will help you build, and help you build that it will. So what you must do is place a focus on working your rear delts. So it’s Lat pull downs, pull ups, rows and…
The exercise – Bent-over rear-deltoid flyes
How to perform them
- Stand with your knees unlocked and your back slightly arched
- hold a pair of dumbbells with a neutral grip (palms facing each other).
- Bend your body at the waist until your back is almost parallel to the floor
- Raise your arms straight out to the sides, maintaining a slight bend in your elbows.
- Pause when your arms are parallel to the floor
- Lower the weights
The new exercise = There isn’t one. Just supreme shoulder domination
There are of course many other exercise tweaks out there. And they do indeed make difference in regards to performance and gains in your workouts. I will of course reveal others over time, but for now, try these out and get back to me after you have tried them. And of course, leave your thoughts and results in the comments below.