The Olympian Workout to Build Strength

January 27, 2010 by  
Filed under The Fitness Bug

Gymnasts to be specific.

Every time I watch the Olympic games every four years, I am always truly inspired by the level of strength that the gymnast men (and women) have once they mount the Olympic rings and do the business. Perhaps that could be a reason why I have become such a fan of body weight exercises, as I know that is what those gymnasts concentrate on more than anything else. For some gymnasts, they don’t include resistance training at all when developing there muscles.

Although we may be  inspired by them, we must not forget that what we see them do at the Olympic games is the end result of blood sweat and tears (and years) of training specific muscle groups to get into the position they are in.

Now none of us are going to become gymnasts anytime soon, but the workout routine than I’m going to share with you will allow you to train like one and yield results just like they do.

– A Combination of body-weight exercises (with some resistance)

– This workout is sweet on the time factor to, running at 40-45 minutes max.

The Plan

  • 4 weeks
  • 3 workout routines
  • Alternated each session
  • A day rest between each session

Note: That when the reps decrease, increase the weight.

Workout  no.1

Step 1

  • Chinups
  • Dips

Week     Sets     Reps     Rest
1            4          8           120 Seconds
2            4          6           120 Seconds
3            4          4           120 Seconds
4            4          8           120 Seconds

Step 2

  • T Pushup and Inverted Rows

Sets     Reps             Rest
4          Till failure    120 seconds

Workout no.2

Rest 60 seconds after each set
3 sets of 10 reps for each

Step 1

  • Bulgarian Split Squat
  • Step-ups

Step 2

  • Hanging Leg Raise or Incline Reverse Crunch

Step 3

  • Swiss-ball plank

Workout no.3

Alternate the exercises
But this time you can keep the rest periods as long as you wish

  • Weeks 1 and 3: Do as many sets of 5 repetitions of each exercise as you can in 20 minutes.
  • Week 2: Do 30 reps of each exercise in as few sets as possible.
  • Week 4: Do 45 reps of each exercise in as few sets as possible.

Step 1

  • Chin-ups
  • Dips

Step 2

  • Push-ups
  • Inverted Rows

And that’s your Olympian/ Gymnast workout

And just to remind you all. The Unique Body-weight Exercises ebook that I said I would share with you is soon on it’s way to completion. In the mean time give this workout routine a try.

See you in the comments.

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6 Non-crunch Bodybuilding Six Pack Exercises

January 26, 2010 by  
Filed under The Fitness Bug

Guess what everyone? I’ve got a 6 Pac and I love it.

But you already knew that from Effective 6pac building techniques. You would also know that since building a 6 Pac, I have not had to perform any sit-ups, crunches or leg lifts to maintain it. So what am I doing to keep my stomach in shape? After all, it has been 10-12 years since I originally carved my stomach into 6 firm defined parts.

Well I didn’t tell you then, but I will tell you now.

The Myth

‘You have to perform an endless amount crunches and sit ups to build a 6 Pac’

Reality

The above statement is completely untrue!

Yes, you will have work hard and pull out all stops to build your 6 Pac. But you don’t necessarily need to keep that up in order to maintain your newly chiseled torso.

The Solution

The reason why I have been able to maintain my 6 Pac without even doing a single sit up again, is because I have incorporated exercises into my workout routine, which recruit all of the muscle fibers of the body that hit deep within the muscle tissue.

Here are the exercises.

The Renegade Row

Just a few posts ago in 5 Essential Bodybuilding Tips You’ve Missed, the last tip I gave you was to contract your stomach muscles as if you were about to be sucker punched in the gut. That is exactly what you will have to do when performing this exercise. If you don’t do that, you will probably end up falling over.

How to do it

  • Position yourself so your legs are straight out behind you while balancing your upper body with your hands (Push up position)
  • Place a dumbbell by each hand, shoulder-width apart on the floor under the shoulders.
  • Once in this position, transfer your weight to one side and proceed to lift the arm up to perform a one-arm row.
  • Then you can either perform the second rep on the same side or switch over to the other side and alternate between reps.

I understand that not all of you reading this will have great stability skills, so to make things a little easier for yourself, buy yourself a pair of Power-blocks (Which are being used in the video). I wrote a post about these a couple of months back and they are currently in my top 3 pieces of gym equipment that I own. Along with the best cross trainer to buy. Remember, that if you do decide to use power blocks, you must treat them as part of the furniture as they are durable, space efficient, a best friend for home winter workouts and lifesavers for working out on the move.

Side Leg Raises


I don’t perform this exercise to often, as I prefer to stick to more challenging exercises. But it is effective nonetheless.

How to do it

  • Position your body on the floor so that you are in a side-ways position (Crap at balancing? Well you’re just going to have to get good at it)
  • Once you’ve found your balance, lift the leg that is closest to the ceiling up and down.
  • Those are side leg lifts.
  • To increase the challenge, bring the leg forward and back as well. If you do this, just be sure to keep your back straight otherwise you could injure yourself.

The One Legged Squat


This proved to be a favorite amongst many of you when I covered this back in unique body-weight exercises. But what I didn’t mention at the time is that this is also a great exercise for building your abs

  • Stand so that you’re balancing on one leg with the other leg raised out directly in front of you.
  • Next, begin to squat down on the standing leg, maintaining balance the entire time.
  • Go down as low as you can possibly go, and then rise back up to the starting position.

Cable woodchoppers

These are great for your abs and shoulders. This exercise is also great for building functional strength.

How to do it

  • Stand sideways next to a cable machine with a low-cable pulley attachment by your feet.
  • Bend over using a slight bend in the knees and reach for the handle.
  • Then straighten your body back up while twisting in the opposite direction until you are holding the handle across your body and above your head in the opposite direction.
  • Pause for a few seconds and then lower back down to the starting position to complete the rep.
  • 1 set of 10 reps for each side.

If things start to become easy, just add resistance.

Stability ball jack-knife


We all know how much I love to share high intensity training and workouts/exercises and this is another to add to that list. If you don’t include some high intensity, how else are you going to push yourself to the max?

How to do it

  • Place your elbows on a bench while your legs are behind you on top of an exercise ball, with your stomach facing the floor.
  • From there, lift one leg off the exercise ball and raise it out to the side of your body
  • Then curl the ball into your chest with the leg still on top of it. Once the ball is as far as it can go, extend it straight out behind you again.
  • That’s one rep. Perform 3 sets of 10. increase with strength.

Lunge with ball pass-off

For this exercise you will need to find yourself a gym partner and grab yourself a medicine ball.

How to do it

  • Perform a standard lunge while holding a medicine ball.
  • As you lower down to the ground, twist to the side so you are able to hand the ball off to your gym partner (who will be behind you)
  • From there, twist back to the front and continue with the lunging motion until you get to the bottom portion of the second lunge. Have your partner pass you the ball on your other side.
  • 10 reps on each side.
  • 30 to 60 second rest in-between.

I don’t perform all of these exercises all of the time. But I do have my favorites such as the cable woodchopper and one legged squat. Both of those exercises I perform on a regular basis. Either way, all of the exercises above will work the core part of your body that each is designed to do, while at the same time working your abs. If your goal is to maintain your abs or to improve different sections of them, then be sure to slip these exercises into your weightlifting routine and you will achieve just that.

See you in the comments.

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The Workout Routine That Has It All!

January 22, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

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

January 18, 2010 by  
Filed under The Fitness Bug

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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Elite Exercise Execution (Part 1)

January 7, 2010 by  
Filed under The Fitness Bug



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

January 6, 2010 by  
Filed under The Fitness Bug

Cap Barbell Medicine Ball, 10 Lbs, Free Shipping!

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

January 5, 2010 by  
Filed under The Fitness Bug

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
8) 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

January 4, 2010 by  
Filed under The Fitness Bug

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.

Cap Barbell Medicine Ball, 10 Lbs, Free Shipping!

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

December 17, 2009 by  
Filed under The Fitness Bug

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

December 9, 2009 by  
Filed under The Fitness Bug

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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