The Secret Butt Exercise

April 7, 2014 by  
Filed under The Fitness Bug

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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Bodybuilding Ammunition For ‘UBER’ Productive Workouts (Part 2)

March 28, 2014 by  
Filed under The Fitness Bug

Welcome to part 2 buggers!

As you know from yesterdays post, it really is about being productive in your workouts, otherwise everything from working out consistently and intensely to sticking to the right meal plan will just go to waste. So again, the devil is in the detail.

One question that I always seem to silently ask myself, which is constantly on my mind is,

‘ Am I actually getting fit. Am I actually improving my health’

In the early days it was all about ‘not trying to grow to much muscle mass, otherwise it may turn into fat’. A statement which in itself makes absoultely no sense at all, as both muscle and fat are both completly different. But hey, I was younger and dumber. With time, I realised that what I really wanted to avoid was growing to a size which would place me in the unfit club.

The only way to avoid this is by doing more cardio based exercises in your workouts. But as this article explains, it’s all about finding a balance. And the balance that you (the stayfitbug reader) will want is to do the right amount of cardio without jeopardizing your muscle gaining efforts. One way that you can gauge this is by using a…

Heart Rate Monitor

This is the perfect tool for this scenario for quite a few reasons

  1. It will allow you to monitor the level of intensity you are putting out
  2. It will show you how ‘fit’ or ‘unfit’ you really are
  3. It will allow you to pace yourself towards your set goal and within the time frame that you have set. This prevents you from doing too much, or from doing too little.
  4. In terms of actual health and your heart (which I have always been concerned with), it will let you know how hard you are pushing and will tell you when to increase, stay put or decrease your level of output. So not only will you be maintaining a healthy heart, you will be doing just the right amount of cardio for your weightlifting workout.

Write Down What You Do In Your Workout

Again? Didn’t you tell us to do that in this post?

Yes I did. But now you are going to take it one step further. Now that you have got into the habit of writing things down, you will now use this data to workout what it is that you have to do next to progress effectively. Kind of like a prequel to being a visualizing bodybuilder. You will use this to construct your game plan. ‘This’ is the game plan that you will visualize!

But to do this effectively you will do two things.

1. Have your game plan written down, visualize doing it and then perform it.

2. Write down what you did that day and compare the two.

You will need to do this because you won’t perform your game plan to perfection every single time. Perfection simply does not exist. But there is no harm in aiming for ‘near’ perfection… it will just take time. And this is one effective way of doing that. You will be able to see in plain site where you are going wrong and how you can go about correcting it. But best of all, you will be able to workout how you can be more productive.

The key things to monitor will be your rest periods between sets. I can bet that if your workouts are currently an hour long on average, you probably aren’t working out with the level of intensity that you have seen me describe here.

Workout Like A Barbarian

And if that is the case, then you aren’t being productive in your workouts. If you do manage to trim that time down to 30 minutes, then I know you will be doing something right… becasue you won’t have the energy to leave a comment at the end of this post. But if you are a real barbarian, then I’ll see you in the comments!

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Unique Bodyweight Exercises (Part 4)

February 5, 2014 by  
Filed under The Fitness Bug

This maybe de ja vu for many of you, as I posted parts 1-3 some months back. But as time goes on, we will always find new and effective ways to build muscle. Bodyweight exercises will always be a favorite of mine, because doing them is a key way to build real strength, which I’m sure many of you already know. And that is why I am sharing a few more bodyweight exercises, each of which have there key purposes for wanting to perform them.

Lateral Roll – The core buster

Why Core Buster?

Well… if you have followed and tried the ab exercises that I have introduced to you so far, then good! But you are not fully proven until you have mastered this exercise.

This will work your entire core, from your shoulders all the way down to your hips.

Instruction

  • Lie on your back on an exercise ball so that your upper back is firmly on the ball.
  • Raise your hips so that your body forms a straight line from your knees to your shoulders.
  • Hold your arms straight out from your sides.

(To make the exercise a little easier to perform, hold a pole or broomstick across your body.)

  • Without allowing your hips or arms to sag, roll across the ball to the left as far as you can.
  • Reverse directions and roll as far as you can to the right.

Do this back and fourth for 30 seconds.

Mixed Grip Chin Up


Have you ever struggled to control your body and prevent it from rotating while you perform chin ups? I’m guessing the answer is yes, as I know I have struggled to do so. But I have a solution!

You guessed it….

The mixed grip chin up

When performing ordinary chin ups, your back, shoulder, and core muscles will have to work much harder compared with the mixed grip chin up. So now you can have full control of your body without all of that swinging around.

Instruction

  • Grab a chinup bar with your hands shoulder-width apart on a chinup bar.
  • Use an underhand-grip with one hand, and an overhand-grip with the other.
  • Hang at arm’s length, and cross your ankles behind you.
  • Pull your chest to the bar by bending your elbows and squeezing your shoulder blades down and back
  • Once the top of your chest touches the bar, pause, then slowly lower your body back to the start.

The Push up +

You all know how to do a push up.. right?. But what I will tell you is how you can hit your serratus anterior while performing the push up. The  serratus anterior is a small but important muscle that helps move your shoulder blades. Strengthening your serratus, will help you improve your posture and reduce your risk of shoulder injuries

Instruction

  • Get into a pushup position
  • Put your arms out straight and place your hands slightly wider than shoulder-width apart.
  • Your body should form a straight line from your ankles to your head.
  • Lower your body until your chest nearly touches the floor.
  • Pause, and then push back up.
  • As you straighten your arms, push your upper back toward the ceiling.
  • Pause for a one count, then repeat.

There will be more to come, so watch this space.

See you in the comments.

5 Things To Request From Your Gym For Inspiration

April 27, 2010 by  
Filed under The Fitness Bug

Today I am continuing with the bodybuilding environment theme, in which we find ways to keep your workouts inspiring and engaging. All in aid of making your bodybuilding life a lot more ‘Fun’. Especially for those days where you feel like sh*t!

If you want to have a fun and memorable time working out, then you might as well fix the place where you will be spending most of your time…

At the gym that you attend!

You probably won’t stand a chance in requesting big changes if you attend a top class and flashy gym (Unless you have a large following behind you). But if you attend a smaller and more local type of gym, you can get the word out to the owner to make changes around the gym. Changes that will be beneficial to all that attend.

If you do manage to persuade the head honcho, then these are some of the things that you should request.

Why?

Because the local gym that I have been attending for the past 4 years has implemented these things. And they work like a charm!

#1 Posters

Not just any old posters. Posters of successful bodybuilders! (Men AND Women!)

And here’s a preview…

There really is something special about working out and having these posters to look at. They really do work on the inspiration side of things. I tend to just stare at them in-between sets and let my mind just wonder off.

The next time you go to the gym, show these posters to the gyms head honcho. He won’t turn you away!

I’ll probably send out an email to all subscribers soon, with a stack load of posters which you can use as desktop wallpapers or print off as A3 sized sheets as a poster. So be sure to sign up if you haven’t done so already, by clicking on that orange and white ebook… THERE >>>

#2 Bodybuilding Mantras

These aren’t really bodybuilding mantras per se. But some of the classic mantras from past successors work well for a bodybuilder. These are very similar to the effects that posters give in the gym. However, reading some of these mantras while you workout really does give you that ‘eye of the tiger’ drive, especially when you begin to fatigue. Fatigue can sometimes be laziness in disguise. Reading the same ‘good’ mantras over and over again will reveal which one you are suffering from… fatigue… or laziness.

Check out the bodybuilding mantras post HERE for those that missed it.

#3 Music

Yesterday I talked about surveys. Today I’m going to share some survey results.

What music do you prefer to listen to when you workout answered question?

Response Percentage

  • Rock 56.3%
  • Hip hop 31.3%
  • Pop 25.0%
  • Dance 50.0%
  • House 12.5%
  • Electronic 0.0%
  • Techno 0.0%

These are the results of the stayfitbuggers that took the survey upon visiting this site. These results show that you are all very similar to myself, in terms of what I like my eardrums to feel when I workout. Rock or Hip Hop. Either Will do!

Most gyms will usually stick the radio on. Nothing wrong with that. But the radio does play some trash music at times, and you’ll probably hear the same songs over and over, especially if you attend the gym 3-4 times a week.

Get at the head honcho again. You probably won’t need a DJ on this occasion, but a decent custom made playlist can do wonders for a bodybuilding gym community.

That could actually be a good though Shaun… DJ’s in a gym? Hmmmm…..

#4 Before and After Photos of Successful Gym Goers

This is what I call ‘making those earlier bodybuilding posters personal!’

Why?

Well… most of the guys and girls in those posters are usually bodybuilding pros. They’ve probably made a career out of bodybuilding and worked 24/7 to get their bodies to look the way they do.

GREAT!

But not great for your average joe.

Starring at those posters are great, and present a fine display of what can be achieved with the human body. But you’ll be mostly rubbing those folks ego, because you’ll never build a body like theirs.

Problem!

Solution…

Put up posters of those who came before you, in that same gym, who worked their asses off and built supreme bodies. That will be solid proof of what can really be achieved by the everyday working man or woman. You can develop a true solid connection as many of those folks will still visit on occasion. At that point you can get talking to them and find out some of the things that worked for them. They could probably work for you too, but just remember that you’ll need to find your own bodybuilding map.

#5 Find Hot Female Gym Members (Or males – For you lady readers :-))

Meeting highly attractive members of the opposite sex at the gym can be a ‘yay’ or ‘nay’, depending on who you are. I personally like to just stay focused on my workout. Having an attractive lady around will just knock my focus. But that’s just me.

For the rest of you, working out in the presence of a ‘hotty’ might be the ONLY thing that keeps you coming back week after week. Nothing wrong with that! After all, it’s about making this bodybuilding game as fun as we can. ‘Fun’ is the only thing that will keep us engaged for the long term.

Since that is the case, get that head honcho to start advertising his gym services to the sexy elite beings of this human race. Tell him to get more females first.

Why?

Because the guys will go where the girls are at. Simple.

You can tell him that it will be good for business. Because it will be.

There probably are other things that may aspire you in your prime bodybuilding location, but these are the things that have worked well in the gyms that I have attended. Some of the gyms you attend might already be doing some f the above, if so, good! But if not, you better get knocking on the head honchos door, because inspiration is a must in this game.

See you in the comments.

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Build Equal Size Biceps And Triceps… PLEASE!!!

April 15, 2010 by  
Filed under The Fitness Bug

Today I’m going to have an official ‘RANT’ ( A big complaint about something)

Today I am blasting all of one dimensional armed freaks out there who have decided to go to the gym to get ripped (good) but have failed to build equal sized, well rounded arms (bad). Meaning,

A) Has biceps/ No triceps

B) Has triceps/ No biceps

How does this happen?

1. Obsessive use of the tricep extension machine

2. Obsessive amount of bicep curls

In a nutshell…

Too much focus on isolation exercises!

Unless you have arms that are bigger than 15 inches, your entire focus should be on compound exercises ( exercises that work more than one muscle group at a time). That is when you will get the best results. When you hit a plateau, you just switch things up a little (Something which I constantly throw in your face). After a little time your arms will grow… equal in size!

NOW…

When you focus on isolation exercises, you may think that doing endless bicep curls and tricep extensions will make them grow.

WRONG!

What’s actually happening is that you are damaging and shrinking them. So if you do end up with,

A) Big biceps/ No triceps

B) Big triceps/ No biceps

It’s because you are doing something right with your compound exercises, but something wrong with your forced efforts with isolation exercises. Which in turn hampers your growth. The only time you should be focusing on isolation exercises is when you are a seasoned bodybuilder and you know exactly what your muscles need at that current point in time (You find this out after you have your bodybuilding map and route in gear – Grab the 6 pac ebook to see how you can do this ).

Now that we have that cleared up, FIX IT!

Being a fitness freak, it’s hard not to notice these imbalances when you are out and about, as people start to strip off in the sun. But not having equal sized arms just isn’t sexy. In some ways it makes you look like a freak.

Just do yourself a favour and build some proper looking arms dammit. You’re hurting my eyes out here.

You have the correction and instructions now, so like Nike,

JUST DO IT!

See you in the comments.

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Increase Endurance In A Kids Ball Pit

April 14, 2010 by  
Filed under The Fitness Bug

I know I mentioned that I was going to post part 2 to yesterdays post, but your just going to have to wait. I want to make it sexy 🙂

Any how, I want to share something that’s even more fun than that.

Playing in a kids ball pit!

I have been fascinated with these ever since I stepped foot in one as a kid (The ball pit maze to be specific). I don’t quite know why exactly. Maybe it’s just a part of a fantasy world that I wish to be in.

But after playing in these a few times (Yes, I have dived into one since my migration to adulthood) I realized how great playing in a ball pit can be as part of an endurance workout.

The obvious thing to notice here, is all of the swimming around, with the balls fighting against your ability to swim forward (Resistance). It might not seem like a lot in the first few moments of doing this (as a workout) But the balls really do hold you back and test your strength endurance to carry on.

If you really do want to give this a try then add it to a circuit (Krypton factor style) and then swim several laps inside of the ball pit. This is great for some variation and a unique way to test and increase your endurance. All while having fun 🙂

Talk you thoughts in the comments.

… See you in the comments.

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I Succeeded In Just ‘X’ Months! The Before And After Scam | BodyBuilding

March 23, 2010 by  
Filed under The Fitness Bug

‘I built monster sized muscle in just 3 months!’

‘I lost ‘X’ number of pounds in just 4 weeks!’

These are phrases that you hear often, in almost every industry. Especially in the fitness and bodybuilding industry. You’ll often hear some state quotes such as,

I succeeded in ‘this’ many months, ‘that’ many months.. blah, blah, blah…

Yea, it would be cool to get great results quickly, and sometimes that can happen. But the real success lies in how to keep building on that success. The phrase ‘I Succeeded In Just ‘X’ Months!’ is usually just a show off or marketing phrase to lure people in. Heck, I may even use it in certain situations. But if I ever do, you can be damn sure that I’ll be providing long term value at the end of the tunnel.

So in reality, those statements that you hear people quote are often false positives. Don’t fall for them. Always make sure you are that devil that is looking ever so closely at the detail. And just know that there is NO magical way to get real, meaningful fitness or bodybuilding results without some hard work and gut wreching graft.

Let me show you what I mean. Here is an example of EXACTLY the thing I am talking about.

Natalie Cassidy

This is Natralie Cassidy, an actor in the UK who shot to fame on the popular TV soap Eastenders, and the picture above is how she used to look. Then, she left the show, disappeared for a while, and re-appeared on the scene, slimmer, sexier and magically even prettier than before. All by using her secret formula of a weight loss program.

And within no time at all, her program sold like hot cakes

$$$ Chi-Chingggggg $$$

GREAT!

But Then…

She gained it all back! (Ohh Nooo)

I was actually disappointed when I saw that she had let her self go and put all that weight back on again. Maybe I should have created Stay-Fit Bug a few years earlier. That would have helped her ‘KEEP’ the body that she built. Either way, her fans must have been disappointed some what. Their new weight loss idol had fallen from the helm. Who are they to look up to now?

This scenario right here is why I have banished Natalie Cassidy into the,

‘I Succeeded In Just ‘X’ Months! The Before And After Scam’

There are other examples out there. This is just one of them.

Shaun’s Point Is?

My point is this…

If you are going to brag, boast and market yourself using the phrase ‘ I succeeded In Just ‘X’ Months’, then make sure you provide some long term value to the audience that you have converted. These are the people that were most likely in the exact same situation as you were, yet you managed to achieve where they continued to fail. Because of that they will always look up to you, and anything that comes out of your mouth will be taken at face value and executed without question.  If you are going to be a role model, then be one. The moment your audience see you slip up, you automatically incorparate the ‘He/She’s fake’ tag, and they might just move on.

Or

They might understand that you are human, and that very same audience could possibly be the cause of raising you up from the pits of demise to a once again glorious rise… to the top!

Success and Money can be a great thing. But as always, it comes with increased responsibility for your actions.

The Bodybuilding Culprits

This is one of the most prolific scam products that circulates the internet using a similar mantra from ‘I Succeeded in just ‘X’ Months’ in the Bodybuilding world.

The Acai Berry Supplement

Not the acai berry itself. That is a very nutritional fruit full of antioxidants. What I’m talking about here is the actual supplements some of these companies are putting on on the market.

The Oprah Winfrey Endorsed Acai Berry Supplement

We all know that when Oprah speaks and endorses something, it becomes an instant impulse purchase for those who listen to what she has to say. There are companies all around the internet that claim Oprah has endorsed their product, when in fact, all she done was give the actual acai berry the thumbs up after a recommendation from Dr. Oz !

These guys are all fakes and there are just too many to name. But the fact is, none of their supplements work. They are all ineffective.

Shame on them!

I will probably do what they do at times and post quotes like ‘I Succeeded In Just ‘X’ Months!’ But I will always follow it up by providing long term value and raising my game when my decline starts to kick in. Because everything that goes up has only one way to go after that point… Back down!

See you in the comments.

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Why You Need To Workout Like A Gymnast

March 8, 2010 by  
Filed under The Fitness Bug

If I ever want to aspire to be like any Olympian, then it would have to be a gymnast. Both male and female (Both are a delight to watch). Not only do these gals and guys look great, they also wield superior strength.

But guess what?

What Shaun?

These guys and gals only use bodyweight exercises to build strength… and mass!

Nah… I don’t believe you, why don’t I look like they do then?

Well, let me explain

They Add Resistance

Adding resistance is the only way that you can increase your strength when you workout. Your muscles will naturally contract against resistance, but with time they will get used to it and become stronger. At this point, you will need to increase the level of resistance. That is one reason why most people who train for muscle mass give bodyweight exercises the cold shoulder, because we are not robots, or super human and there is no way to increase resistance with our own body weight.

However, gymnasts use creativity to increase resistance when performing bodyweight exercises and being creative with bodyweight exercises is something that I have been doing for years.

One example of a creative resistance would be when they perform the leg lift exercise.

Instead of performing the exercise with your legs tucked in, perform the exercise with your legs ‘dead straight’. This will double the difficulty of performing a leg lift with just your bodyweight. All you had to do was use some leverage.

However, an optimum workout routine will utilize weightlifting exercises and creative bodyweight exercises. (Sometimes with assisted weights)

One key point about performing advanced bodyweight exercises is that performing these harder exercises will give you better results. This is because you will be aiming for maximum contraction rather than exercising until failure, and for most of the advanced exercises, it will be all the muscles of your whole body that will contract. As long as you keep maxing out the contractions, you will build superior strength, and size too.

You still haven’t told me why I don’t look like a gymnast?

Well… have you looked at a gymnast recently? Of course you have. They look great and possess raw strength. They have learned how to perfect ways to keep on increasing their strength using advanced exercises. And on Friday, you’ll get a full taster of some these in the ebook. These unique exercises are designed to challenge you beyond the conventional pull up or dip exercise, which will allow you to push your strength to the max.

Some Advanced Exercises To Look Forward To

  1. Mixed Grip Chin Up
  2. Straddle Planche

It’s not very likely that you will build a body like a gymnast just using creative bodyweight exercises with assisted weights (although possible). As gymnasts dedicate their whole time to their career, using many other techniques then just bodyweight exercises to build their bodies and are required to tick all of these boxes as a requirement.

  • Passive flexibility
  • Active flexibility
  • Joint preparation
  • Static strength
  • Dynamic strength

And others.

This is why you will probably never look like a gymnast!

But the aim of this post is to show you that by incorporated the mindset and strength training progression of a gymnast, you too can take your strength training to the next level and show all of the overly bulky muscle heads in the gym what true strength is all about.

Remember, this is all about higher-level strength progression and building defined muscle mass.

In addition to all of this you will also improve your level of balance, coordination and agility and you may even turn into a mini version of these guys.

Tony Jaa

Jackie chan (Maybe older now, but I bet he still out performs those who are the same age as he was when he was in his prime)

If you really want to show off and look good while performing some of these exercises then take up some dance classes (read this post for some ideas).

Getting good at these dances will provide you with grace and flair, which will make you, stand out from the crowd when you move.

Grow Like A Plant

In order to even get to a level where you can perform the above exercises effectively, you will need to grow like a plant.

You will need to allow your body to go through the phase of steady growth, and once matured, go for the advanced bodyweight exercises. Once you do finally adopt superior strength and athletic ability, start to practice your one rep max on certain exercises. You will find that the level in which you have now increased your strength may have far surpassed the level of strength gains you was achieving in your weightlifting workouts. If that is the case, then lifting weights will now become a novelty for you. But both are just as important as the other, because you still probably won’t achieve the strength gains and mass of a gymnast, because you aren’t a gymnast. Incorporate both weightlifting and body-weight exercises into your routine, adopt the patience of a tortoise, the speed of a hare and like the plant in the video…. GROW!

For more detail on how to build up to the level to which you can perform these exercises, make sure you grab the e-book on Friday 12th March 2010

Here >>>

Or simply sign up now to automatically receive it via email.

See you in the comments.

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Shock Body Exercise Variations (Part 2)

February 2, 2010 by  
Filed under The Fitness Bug

What! Shaun has even more shock body tips to get ripped?

Correct. The more varied exercises that you have at your disposal, the less likey you and your muscles will become victims of boredom.

But just a quick reminder to why you would be performing these type of exercises.

  • To build muscle (real muscle)
  • To maintain your ‘real muscles’
  • To take your ‘real muscles’ to the next level
  • To ease back into training after injury

All in combination to your current weightlifting routine.

And we continue…

100 Rep Sets

This involves performing 100 reps straight with a very light weight.

Light weights don’t give bulk. What’s the catch?

Well, you’ve probably been lifting heavy weights and increasing the weight even furthur while performing less reps per set. Which is great and is what I preach to many that want to bulk up effectively. But what the 100 rep set does is give your muscles a change of pace and help build up your endurance.

You perform 100 reps for each exercise that you do!

When you go back to performing heavy weights, you will now find that your muscles are a lot more responsive. You will be able to lift more and in turn, will give you faster gains.

MAGIC! You are now a certified magician.

Flex Hard, Hold Hard


Building the true ripped look

After you perform a set of whatever exercise you do, immediatly flex those same muscles, hold that position and count to 10. You basically treat this as ‘posing’ as an exercise.

By doing this, you will be making more muscular contractions, reach the areas that normal training may have missed and give your body the ‘icing on the cake’ rips.

Alternative

Do the reverse

  • Flex your muscles first before doing the exercise.
  • Tire them out (Pre-fatigue).
  • Example: Flex your chest and triceps, then perform the push ups exercise.

This makes for a more challenging exercise. But if you manage to pull it off while performing the same amount of push ups that you would usually do, you will produce much better muscle building results.

Reduce Rest Time Between Sets

This is a pretty common thing to do, yet not many people have the balls to action this during their workouts. You basically cut down your rest periods over time, like so…

60, 45, 30, 15 to 0 seconds

At this point you will be performing your workouts at the level of the workout routine that has it all.

NOW THAT’S INTENSE!

But here are 2 styles of ‘resting between sets’ that you can do, which will without a doubt give you some real gains.

Style no.1

Exercise for examples sake – chin ups

  • Perform one set of chin ups to failure
  • Wait a few seconds and perform another set

The first time you do this you will probably pull off 4-5 reps for your second set. But get real good at this and the gains will come.

Style no.2

Increase the number of reps on the first set and decrease the rest time for the second set. This is for all of you ‘hard nuts’ reading this. But if you feel you are man enough, then please.. go ahead. I’d love to hear about your run in with deaths door.

That’s enough of shock body for today, but stay tuned for tomorrows post. I might even give you a special part 3.

See you in the comments.

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How To Spark Growth In Your Chest Muscles

January 28, 2010 by  
Filed under The Fitness Bug


A few months back, I was over in a forum discussing what everyone’s pain points were. I have my own pain points too (Building leg muscles, Maintaining muscle mass in my arms), but there were a few people that I got talking too that just couldn’t manage to increase the size of there chest muscles. Every solution i threw at them they seemed to have tried, and i couldn’t figure out what to recommend without getting to know there past a little better (Or meeting them in person).

I always have been known for one to try and find new ways of doing things, and that’s probably one reason I’m always enthusiastic to share the new things I learn with YOU. The Stayfitbuggers – Innovative and new ways to build muscle.

Anyhow, since then I have played around with a few chest exercises which I know everyone who builds muscles with weights will be performing.  All this testing, playing around and analyzing has lead me to find ways that can help you spark muscle growth in your chest muscles.

How do I know these work?

Because they have been working for me!

But Shaun, you said to never follow the leader…

Correct! What you need to do is try these small tweaks to these already popular exercises and if what i have instructed doesn’t work for you, just give them a further tweak.

It could be anything from,

  • The number of reps you perform
  • Adding more resistance to a dipping belt
  • More explosive exercise technique

Or other things.

All of us have to find our own ‘map’ and way of doing things when it comes to building muscle, busting through plateaus and living a happy bodybuilding life. But hopefully guidance from individuals like myself will help give you a good kick start and great get-up-and-go motivation in those times of need.

Enough of my blabber. Check the tweaks.

The Dumbbell Bench Press

The Tweak

Start with your palms facing each other in the bottom position and your elbows tucked to your sides.
As you push the weights up, rotate your wrists so that your palms face forward in the top position.

The Result

The twisting motion activates the fibers in all of the areas of your chest.

Dip’s

The Tweak

Move your hands out wider so you get a deeper stretch in your pecs when you lower your body.
Look for V shaped Dip bars rather than parallel ones. Doing so will give you much better results

The Result

A wider grip position makes for a more challenging exercise and helps you recruit even more muscle fibers in your chest.

The Dumbbell Fly

The Tweak

  1. Try doing these by placing a towel on the floor.
  2. Fold the towel in half and place one palm on each end of it and get into pushup position with your knees on the floor.
  3. Move your arms apart as in a normal fly and lower your chest toward the floor.

The Result

A much more challenging exercise that will  work your pecs, back, and core.

Give these a try. If you see no substantial changes to your chest after a few weeks then take out your own map and start tweaking. If that is what you end up doing and manage to find success further to what I’ve instructed here, then feel free to post in the comments below.

See you there.

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