The Workout Routine That Has It All!

Well… It nearly has it all. The only thing this workout routine won’t give you is big bulging muscles. However, it will give you super functional strength along with speed, agility and endurance. That surely is more beneficial to you than muscles that just look nice for the ladies to see and feel…. right?

Well… I’ll leave that question for you to answer. Nevertheless, this workout routine nearly has it all.

*Words of Warning*

This workout is not for the faint hearted

If you remember my guest post on Dieselcrew.com Balancing Cardio Exercises for Weight Training you will remember the part where I talked about high intensity training, running up hills once or twice per week and the level of fitness you need to be at to perform that.

This workout routine stands side by side with high intensity training and here’s what you will need in place before you even think about doing it.

What You Need

• No injuries, especially in your lower body.
• Doctors approval – I’m not going to be responsible for any untimely deaths. Take precautions and get your doctors opinion noting your current state of fitness and health.
• New gym shoes – your current gym shoes may have lost their support through wear and tear, so buy some new ones to ensure you have full 100% foot support.
• A jump rope.
• A large bottle of water.

*Another Warning*

This is a non stop routine, your body will be moving at every moment during this routine. So there will be no time to stop off over at the water fountain.

• An empty gym – You’ll see why in a moment.

What You Need To Do

Design your routine

That is,

• Choose 4 upper body exercises.
• Choose 4 lower body exercises.

To make things simple for you, I’ll start you off.

Upper body – Bench press, lat pulldown, dumbbell biceps curl and row

Lower body – Squats, hamstring curl, the adductor and abductor machines

Structure a good order to do them in (Based on the layout of your gym) and then do a practice walk through.

The Workout Routine that has it all

• You lift light weights as fast as you can while maintaining perfect form, doing between 10-15 reps.
• Once you complete one set, grab the jump rope and jump for 15 seconds (Increase the time as you get better).
• Put the two jump rope handles in one hand, drink some water, put the bottle in the other hand, and walk quickly to your next exercise.

If the equipment you need is in use, just move on to the next exercise and then go back to it once it is free (This is why you need an empty gym).

• Remember – No stopping! If you been to fatigue, just limit the number of reps you do and decrease your jump rope time. But don’t stop
• Each group of exercises alternated with the jump rope is one set.
• Perform 4 sets of each (10-15 reps)
• At the end of each set, walk slowly around the gym for one minute and thirty seconds and breathe deeply

That’s it. The reading part is easy. Now go and do the damn thing.

I already know that you may initially struggle with the above, and when you, it won’t be the end of the world. All you have to do is cut everything back.

1. Resistance – Can’t handle 10kg dumbbells? Decrease the weight to 5kg.
2. Jump rope – Can’t last for 15 seconds? Just do 10 jumps each time.

This routine maybe off putting for most of you muscle heads reading this, as the focus is to build muscle mass. But guess what? It will help you build superior functional strength which will help you lift heavier free weights and max out your reps during your unique bodyweight exercises.

I’ll be really interesting to see your feedback on this routine, and once you do put it into action, feel free to drop your response in the comments.

See you there.

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The Secret Lunge Exercise

This is an exercise that I found way back in the 90′s when I used to train on the track. Back then I learned many secret exercises to help park muscle growth, but as time has gone by, they seem to have faded slightly in my mind. But recently, I had a trip down memory lane and began to reminisce of how obsessed I was when executing all of those exercises to help keep my performance up. As my thoughts ran wild, I remembered how I used to lunge down the track for 30metres a set. ‘PAIN’!

And then another exercise came to mind.

The Side Lunge

Many of you are probably used to performing lunges which involves stepping forward and then stepping back. That is a great exercise yes, but to stimulate your muscles you will need to innovate and show them something new. Open them up to the world as such.

Side lunges work the muscles of your hips and thighs from an all-new angle. This, of course, can spark muscle growth, as well as improve the stability of your knees–lowering your risk of injury.

Now, this exercise doesn’t look to difficult to perform, and doesn’t necessarily require the use of weights either. But don’t be fooled. Just like my favorite beverage Long Island Ice Tea, it will break you down before you can even begin to notice. But that’s a good thing, as you will always be faced with a challenge.

Enough talk from me. Here’s how you do it

The Dumbbell Side Lunge

• Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each together.
• Stand tall with your feet hip-width apart and pointed straight ahead.
• Lift your right foot and take a big step to your right as you push your hips backward and lower your body by dropping your hips and bending your knees. Push yourself back up to the starting position as quickly as you can.
• Your lower right leg should remain nearly perpendicular to the floor.
• Your left foot should remain flat on the floor.
• Try to lower your body until your right thigh is parallel to the floor.
• Do all your reps with your right leg, then perform the movement by lunging with your left leg.

• 3 sets
• 8-10 reps

Tip

Make sure you push your hips back as you lower your body and be sure to keep your lower back naturally arched as you perform the exercise.

And for those of you who are interesting in growing the size of your butt… this will help with that too.

See you in the comments.

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Unique Bodyweight Exercises (Part 4)

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.

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Elite Exercise Execution (Part 1)

Tricep Cable Pull downs

This is one of my favorite exercises for building up my triceps, as it seems to give me the best results every time. However, to get the best results for your efforts, you will need to perform the exercise the correct way. Which is something you might not currently be doing.

Common mistakes

1) Using your whole body to push the weight back down at the top of the motion.
2) Elbows raise up to high.

This is a double negative because you are putting extra strain on your body (which can sometimes lead to injury) and performing the exercise incorrectly. Which in turn means you are getting the least results for your efforts.

The correction

1) Instead of using your whole body, just use your arms. That is where you want to build muscle, so that is the only part of your body that needs to move with this exercise.

2) This could be happening for one of 2 reasons

• Using your whole body to control the motion of the exercise, which results in an uncoordinated body movement. Hence why your arms are all over the place.

• The weight you’re currently using is too heavy. I’ve previously mentioned the disadvantages of using a weight that’s too heavy for your current self and if that is the case, make sure you lower the weight and increase it over time, as you grow stronger.

Raising your elbows too high will kill the concentration of the movement to your tricep muscles. However, you can allow them to travel a few inches upward as you reach the top level of the movement. Just make sure that you stay close to the cable at this point, as doing so will provide more resistance.

Dumbbell Lateral Raises

This again is another favourite exercise and is the reason why most people can tell I workout, just by looking at my shoulders… when fully dressed. However, this is another exercise that I see being performed incorrectly far to often.

Common mistakes

• ‘Good’ Posture (Yes, it’s actually bad)
• Arms not bent enough
• Shoulders raised to high

I see many variations of the wrong. But here is a single variation to get it right.

The first thing you will want to do is stretch before the exercise and then relax your muscles a little when you begin the stance. Then,

• Hold both dumbbells together vertically in front of your thighs
• Bend over slightly with your knees and hips bent too

Raising your arms

This is all about correct technique. What you will need to do is raise your arms with a bend in your elbows (10-30 degree angle) and keep them that way throughout the whole movement.

Raise your arms until your elbows are shoulder height and keep them above your wrists.  At this point your elbows should be directly lateral to your shoulders, as your elbows will be slightly bent forward.

Improve your grip strength

If there were one thing that I wish I had done back when I first performed this exercise, it would be to focus on my grip strength. Not doing so meant that I couldn’t perform the exercise to it’s full potential.

Why?

If you have weak grip strength, then you may notice your hands slipping from the dumbbells during the later sets or later reps of early sets. This will happen for sure as you increase the weight too.

Tip: Don’t increase the weight too much with this exercise, that won’t be needed. This exercise is all about execution and focusing on that is what will get you those killer shoulders.

There are many exercises that I have performed and watched others perform ‘incorrectly’ which deserve to make their way to Elite Exercise Execution. I will cover more of these and feel free to let me know which exercises you have struggled with or watched others struggle with, which you think would be worthy to be mention in Elite Exercise Execution.

See you in the comments.

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The Medicine Ball Workout Routine

Back in 10 ways to do more in less time, i promised that I would share some medicine ball exercises with you. well now you will have to wait no more, here they are.

Note: Go for a ball size of 10 pounds and over. No Less!

The Double Crunch

Instruction

• Find A good floor mat
• Lie on your back
• keep your hips and knees bent and your feet off the floor
• Rest your hands lightly on your chest.
• Position the ball between your knees.

Execution

• Exhale as you lift your shoulders off of the floor and bring your knees toward your chest.
• Grab the ball with your hands and bring the ball to your chest as you inhale
• Now return your shoulders and legs to the starting position.
• Thats one rep
• Alternate ball positions for the whole set.

2 sets of 12 reps

The Seated Twist

• Sit on the floor again
• Keep your back straight but leaning slightly toward the floor (The up position of a sit up)
• Bend your knees at a 90 degree angle
• Keep your heels about 15 inches apart while resting on the floor.
• Hold the ball close to your chest
• Rotate your torso to the left, and place the ball on the floor behind you.
• Rotate around to the right, pick up the ball
• Rotate left, and place it behind you.

Do that 8 to 12 times and then do 8 to 12 more starting with a rotation to your right.

All of that will count for one set.

Reverse Crunch with Knee Drops

• Lie on your back with your hands resting on the floor by your sides
• Bend your knees at a 90 degree angle, but keep your feet off of the floor
• Position the ball between your knees.
• Keep your lower back on the floor throughout the whole exercise.
• Tense your abs and pull your knees to your chest
• Then bring them back to the starting position.
• Lower your knees to the left and return to the starting position.
• Drop your knees to your right on the next repetition
• And then alternate the sides for each rep

2 sets of 12 reps

Do all 3 exercises to make for a complete medicine ball workout.

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The Super Secret 6 Pac Exercise

Well, it’s not really a secret exercise. But I can almost guarantee that it will put you on the express train towards 8 Pac city.

Introducing the Decline Sit Up

In the last few years I have found this to be the only abs exercise that I would do in the gym, quite simply because it is that good. I have even found it to be even more effective than using an exercise ball and those covered In lower abs exercises. However, I wouldn’t sacrifice those techniques just for this exercise. All you do here is alternate the exercises week by week and track the results that you start to see from each.

The reason why this exercise is so good is because it rips the whole of your stomach, but namely your lower abs. But be warned! When you do perform this exercise you will feel the pain, especially in the first few weeks. Yes you will build a radiator looking stomach. Just know that it will feel like you have swallowed one before you even get to that stage.

This is how you do them

1) Find a weights bench
2) Make sure it has a padded bar for you lower legs
3) Lower the bench
4) Sit on the bench with your arms crossed over your chest (Or behind your neck)
5) Keep your feet firmly locked under the padded bar
6) Lower your body back until your hips are almost extended
7) Raise your body by flexing your hips until your torso is upright
Repeat

Note: Do not make the mistake of lowering your body ALL the way back. It will eventually feel like you are bending your back in half. Besides, it is dangerous and could cause an injury.

Some people may say that this exercise isn’t good for you because it makes blood rush to your head, which may cause haemorrhages in your brain later on in life. I say take the risk and reap the rewards… which will inevitably come if you manage keep, this exercise active in your weightlifting routines.

That is the core of this exercise. But we are not finished yet. In true stayfitbug.com fashion, I will show you some techniques that will really test your abilities and best of all, give you an even more defined 6 Pac!

Lower The Bench

We all know about those dreaded weightlifting plateaus and you are likely to face one at some point during this exercise. To add to that, building a 6 Pac is not always easy and obtaining that optimum level of definition that you want can seem like a never ending battle.

The first way to get around this will be to lower the bench even further. Doing this will increase resistance and make the exercise that little bit harder to perform.

Use A Weighted Plate

To increase resistance even further stick a weighted plate on your chest.

Still finding things a little to easy?

Simple. Use a heavier weight plate.

Grab a Barbell

This alone will help you overcome any plateau, or if you are an advanced bodybuilder. This is simply doing sit ups with a barbell held at your chest. it is a much better and more practical way to have progressive overload with added weight than using a weight plate.

Play Chicken Like A Kid On The Beach

For those who do not know what that is, you simply find a friend, sit on his shoulders and run around. If you did acquire that skill as a kid you will be happy to know that you can use it again in adulthood (But for a good cause this time).

You will do exactly the same as above, but as you are on your friend’s shoulders, you will,

1. Lean all the way back
2. Let them grip your ankles tight (They are now your stabilizer)
3. And then start doing sit ups

This can be quite challenging yes. But this is the most effective way I know to get MAXIMUM results for all the areas of your abs to really show. You will want to choose a stronger and heavier person to do this exercise with, for the safety of both of you. This tends to be a guy, which is fine, however, you may find that your butts may clash together on every rep that you do. If you’ve got a problem with that, then you better start feeding your wife with Pop Eyes favourite food. If not, then don’t wait up. Grab a strong friend and get to work.

Have you tried any of the above methods?
If so, what were your experiences?
Did reveal a secret for YOU?

See you in the comments.

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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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Hard Gainer Weightlifting Workout Routine

I did promise you all a hard gainer workout routine, and here it is. After reading the previous post you would have begun to understand that less is sometimes more when building muscle as a hard gainer, and this weightlifting routine is a testament to that.

Monday

Squat  2 x 8 reps
Bench Press  2 x 8 reps
Weighted Chins  2 x 6 reps

Thursday

Deadlift  2 x 8 reps
One arm dumbbell press  2 x 8 reps (each arm)
E-Z bar curls  2 x 12 reps
Calf raise  2 x 15 reps

This routine may not look like a lot and after looking at it you might just be tempted to hit the ‘X’ button on the top browser. But if you open up your mind slightly and give this workout a try with the intensity that I have described, you will see some amazing things happen with your body.

The approach

The best way to approach this weightlifting workout routine is by starting with a weight that you can easily handle. Then what you do is increase the weight by 2% every single workout. If you find that things get a bit tough after the first few workouts, then stick to the weight that you can manage. To be honest though, the first few weeks should be easy. The real challenge begins when you get to weeks 3 and 4. The only advice that I have for you at this point is to up the ante, keep working out like a barbarian and be ready!

It’s all down to you on how far you can take this workout… the sky really is the limit. Just be sure to get organized and track your progress.

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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The Super Secret 6 Pac Exercise

It’s that time to talk about my favorite (and your favorite) body part again folks. The 6 Pac! And here I’m going to share with you an exercise that is so top secret that no one else can know about it… except you . Just so that you can achieve the body you know you deserve.

Why am I sharing secrets?

Well… I’ve already got a 6 pac and I don’t benefit from keeping information on ‘how to build a 6 pac’ to myself. Besides… building a 6 pac is down to what you do and not what I tell you to do.

Any how the secret exercise is,

The cable core press

And in similar fashion to the hip raise exercise I shared with you a couple of weeks back, this exercise is deceiving. It might not look like you are doing much when you are performing this exercise, but that right there is the secret. Less is sometimes more.

Most of the exercises that I cover require that you to workout like a mad barbarian with the whole ‘no pain, no gain’ agenda in mind. But the best way to build your abs and make it look like you have swallowed a radiator is to actually prevent movement of your core. Enough of me talking, here’s how you do it

1. Find a cable station in your gym.

2. Grab one of the handles with a hand over grip.

3. Line the pully up with your chest.

4. Stand so that you are facing the weights.

5. Make sure that your feet are shoulder width apart and keep your knees bent.

6. Bring the handle towards your chest and tense your abs.

7. Push your arms out in front of you (dead straight), hold for a few seconds and bring them back.

8. That is one set. Repeat on your other side.

• 3 sets
• 8 – 10 reps
• 1 minute rest between each set

This exercise is all about control of the weight and not how much weight you can stack and lift. Overloading the machine will lead you to perform the exercise incorrectly.

It’s up to you where you wish to place this exercise in your weightlifting routine. It’s not a really demanding exercise, so you can position it where you wish.

Have you tried this exercise before, or something similar?

See you in the comments.

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