15 Minute Workout For A Few Hours Pump

For those of you that have been following for a while, you will know that I have been training since I was a fresh out of school athlete. Those days only lasted until 17-18 years old, but since then, I have met and learnt many new things from some very interesting people. One of those people was a security guard that I use to work with part time as when I was a university student.

I don’t have any pictures of this guy, but he was a worst case scenario hardgainer. I’ll repeat… a worst case scenario hardgainer! Which means he was skinny as shit!

But you would never have thought it by looking at him when I met him. He was HUGE!

At first I thought,

Ah, he’s taken something to get that big.

But one lunch time he invited me to the gym he worked at and showed me just how he worked out.

What did I find?

Complete surprise and utter shock!

That is,

Complete surprise and utter ‘muscular’ shock

You see, the workout regime he introduced to me at this time was where I really picked up the mantra,

The only way to train, is to train insane.

Why?

Because this workout was BRUTAL! I could have swore blind that this guy was ex-army or something of the sort after being shown this way of working out. Also known as,

The 15 minute Workout

You see, I know that most of you won’t train insane in most of your workouts (Losers!)

I was like that once too. But for you serious types, you may want to start thinking about performing the 15 minute workout every so often.

It really is that intense!

It didn’t take long for me to realize why that security guard got as big as he did, starting off from a frame that was much smaller than mine. It was because he was training insane… literally! No drugs or no other funny business. Just pure HARD WORK!

So when you think you are training hard, stop and pull this workout routine out of the hat.

If you pull it off without fainting… good! That means you’ve been training quite well. However, if this workout knocks you for six, start thinking about stepping out of 2nd gear for a change and go full throttle on your own ass.

Enough talk from the Bugmeister.

The 15 minute workout (Consists of exercises that produce the quickest results)

Exercise Reps

Bench press         10
Chin-ups               10

One minute rest

Bench press          8
Chin-ups                8

One minute rest

Bench press           6
Chin-ups                 6

One minute rest

Shoulder press      12
Rows                         12

One minute rest

Shoulder press     10
Rows                        10

One minute rest

Shoulder press      8
Row                            8

Now get a move on, you only have 15 minutes to go.

P.S The few hours pump part of the title is for those of you who feel like showing off on a hot summers day, but don’t have the time for a full 45-60 minute workout. Go get pumped!

See you in the comments.

The Chisled Chest Workout Routine

I hope you are all enjoying the bank holiday weekend, where ever you happen to be located. This gives you plenty of time to rest OR workout. If you are going to spend time doing the later, then slip this chest workout routine into your programme.

The Target = Isolation and lower chest muscles

Decline Dumbbell Flyes

• Sets: 3
• Reps: 8-12
• (Increase the weight after each set)

Bent Arm Barbell Pullovers

• Sets: 3
• Reps: 8-12
• (Increase the weight after each set)
  

Machine Bench Press

• Sets: 3
• Reps: 8-12
• (Increase the weight after each set)

Just an intense variation to add to your workouts.

See you in the comments.

Intense Forearm Workout

It’s been a while since I’ve posted about any unique forearm exercises. Quite ironic really, seeing as that is one of the weaker parts of my body, in terms of size and mass. However, I did stop focusing on growing them with specific exercises, as I have come to realize that I find better results by focusing on compound exercises.

• Bench press
• Pull ups
• Chin ups
• Dips

Nevertheless, here is a routine that will make your forearms feel the burn.

Seat Barbell Wrist Curls (Palms facing upwards)
Sets: 3
Reps: 8-12

(Increase the weight after each set)

Wrist Curls Over A Bench (Palms facing down… Classic )
Sets: 3
Reps: 8-12

(Increase the weight after each set)

Reverse Cable Curls
Sets: 3
Reps: 8-12

(Increase the weight after each set)

FEEL THE BURN!!!

See you in the comments.

Stay Motivated By Looking ‘Ugly’ In The Gym

• Focus
• Motivation
• Inspiration
• Sticking to the program

These are all the things that you would love to have huge stacks of when you workout. But as we all know, it never is that easy to tick all of those boxes every time you workout. There will always be that one day where you lose motivation, simply feel uninspired and will eventually be drained from that ‘training insane’ focus that you need to keep your muscles pumping. I’ve covered many techniques on how you can tick all of the above boxes, but one area I haven’t quite touched upon is how to build a great bodybuilding environment.

Building muscles by pushing weights is just the starting point to getting (and staying) ripped!

There are many other ‘life’ factors that set in which will determine if you stick to it, or quit it.

• Relationships
• Stress
• Workouts feel like a chore

And others

Again, going back to the purpose of why this site got started in the first place.

But in terms of your environment, what can you do to help you stay focused?

Stop Looking Cute And Get Ugly!

This kind of reminds me of how some great companies were built. Let’s take Google for example. We all know how big Google are these days, but most people only see the flashy ‘aftermath of success’ side of Google. The IPOs, The acquisitions and the rest. But what many seem to forget is that the real Google wasn’t built by men in suits. It was built by individuals, whose situations at the time were quite un-sexy. Think of geeky hackers, doing work into the late hours with left over pizza boxes everywhere.

Now, I don’t know what it is about that non sexy environment. But that just seems to be when the best work gets created. In fact, I’m lying. I do know!

When you are up against the wall and you have no other option but to perform. You will perform. It’s eat or die!

It never really does get that drastic, regardless of the situation. But when you have that mindset forced upon you,

Pressure will bust pipes or create diamonds!

Now, If you apply the above mentality to your workout, you can easily see how such a mindset can help push you to perform to your MAX in your workouts. It’s a case of telling yourself that you are not happy with your body (Even though you might be to some degree). It’s a case of developing an ‘ Always want to improve’ mindset.

Now, if you already have great looking muscles, you probably do want to have them on display. Not just for vanity reasons, but to see them working as you workout. However, I think that this mindset can make you lose focus.

Why?

The classic scenario

‘ Wow, my muscles look great! I’m happy with what I’ve achieved’

All is good, but then you secretly tell yourself,

‘Right, my hard work is done… time to take it easy’

FAIL!!!

I actually think this is the mindset that destroys any one that finds some success. They forget about the hard graft that it took to get them to where they are and they lose that focused mindset that got them to where they are in the first place.

It’s the

‘Hollywood Syndrome’!

A syndrome which destroys things that are truly great, leaving the true essence of it’s being in the dust.

And this is one of the reasons why you need to stop looking ‘cute’ in your workouts and start looking ‘ugly’

Wear Clothes That Hide Your Physique

This is definitely something you should do, especially if you are a hard gainer. The fact that you can’t see your muscles will drive you to push even harder when you workout. It’s all psychological, but completely beneficial and will help you keep that raw focused mentality.

Find A Gym With Like Minded Bodybuilders

If everyone that you workout with thinks and acts like you do, then it’s only going to rub off on you, which is exactly what you want in this scenario. Not only will they help you when you workout, they will also help to keep you grounded. Not just in the gym, but in your non-bodybuilding activities too (Less alcohol please!)

BTW -- I know that most of you drink alcohol ( I do too ). Surveys are a great tool.

To conclude

My intentions are to always make working out fun and engaging, so taking you away from the glitz and the glamour is NOT something that I intend to do. But when it comes to building for those results that you desperately want, hard work is just the default, and you can only keep that up by staying focused. Getting ugly and installing a gritty attitude towards your workout is just one effective way to do that.

On that note, I’ll leave you with Bubba once again.

See you in the comments.

5 Reasons Why You Need to Build a Strong Bodybuilding Network

What’s a bodybuilding network?

Well, a short while back, I wrote a popular article called ’15 things Bodybuilders and Entrepreneurs Have in Common’… It turned out to be quite controversial (Wasn’t intended… maybe I’m one big controversy), but one thing I didn’t talk about was the importance of having a strong network. A network of people that you choose to associate with, who just happen to be just as good or even better than you are at what ever game you are trying to succeed in.

Why do you want to build a strong network?

Simple…

# 1 Because you are only as good as the company that you keep!

So if you decide to associate with fat lazy bastards in your spare time, then their habits will likely rub off on you and you too will become a fat lazy bastard. If your current friends ARE fat lazy bastards, then ditch them and find some real muscle heads to ‘knock heads’ with. Doing so will have a serious positive impact on your bodybuilding lifestyle and achievements.

Troubles finding serious people?

Then feel free to join my network over on Bodyspace.

http://bodyspace.bodybuilding.com/Shaunus

At least one person there will inspire you, other than myself of course

# 2 We Naturally Compare With Others Close To Us

I’m not quite sure why this is, but us humans tend to have a habit of comparing ourselves with others, when in fact, we should only be comparing with ourselves. We are all individually unique in our own way.

Nevertheless, comparing is what we do. If you are going to compare yourself with anyone, then it might as well be against other great people. At least that way you can improve and develop the traits and mind set to be great throughout your body building life. Comparing yourself to crap will make you… well… crapper!

# 3 Find A Motivational Partner With Ease

Once you have a great network at your disposal, finding motivation and inspiration from others will be a breeze. No more searching around for someone to go to the gym with, or to seek sound advice from. Just jump on Google talk, Skype or what ever it is you use to communicate and shout! Its your trusted network. People will listen.

# 4 Rapid Learning

Mistakes will be made in almost anything that you pursue in this life. That includes bodybuilding too. Lack of knowledge is a key reason why you haven’t got the body that you wish you had. But the fact is, you can only learn so much by yourself. Your best bet is to learn from others. Learn how they,

• Avoided injury
• Overcame hurdles (Mental and Physical)
• Busted through plateaus
• Made the bodybuilding lifestyle work for them.

I mentioned earlier that we are all unique in our own special way, so the information you take away from your network should be used and incorporated into your own bodybuilding lifestyle plans. Only you can make something well work for you. No one else.

# 5 Be Introduced To Even More Powerful Peers

This is that whole 6 degrees of separation thing. It just takes ONE great connection in your network to be able to be introduced to the people that you would like to meet. And once you become connected with these folks, you too will be perceived as great by their peers. It’s a case of being guilty by association.

However, perception of greatness isn’t what’s important here. It’s all about the doors this can open up for you, inside and outside of bodybuilding. We are all human beings and we mostly do and want the same things.

• Good Health
• Good fun
• Build families
• Find happiness

Amongst that sea of needs and wants is a network (6 degrees of separation). A network where each and every person has the power to give someone one of the above, and the ability to receive one of the above too. There WILL be something that you can give to someone in that network. No doubt about that! But it’s all about what you can give. You have to give to receive. The more you give, the more you get back. That’s just the way the world works.

Once you do begin to receive, your lifestyle inside of bodybuilding will change for the better. But even more important than that is how your lifestyle will change outside of bodybuilding. None of us are bodybuilding robots. We don’t turn off our personal on-goings the moment we enter the bodybuilding zone. Life and bodybuilding merges as one, just like everything else, such as the relationships with colleagues you work with in your profession.

Once your bodybuilding life does merge with your personal life, you’ll find that good health, good fun, good family and happiness just happens. When it does, just remember who told you to go out there’ and build a strong network.

See you in the comments.

Relax Your Muscles With Radox Herbal Bath Muscle Soak After A Workout

I’m actually quite shocked at myself that I haven’t written a post about this sooner. After all, repairing muscles is a vital key in the muscle building process in this bodybuilding game.

NOW…

I’m not quite sure what each and every one of your lifestyles are like in regards to going to and from the gym, but it’s probably one of the following two scenarios

Scenario no.1

• Eat
• 2 hours digestion time
• Workout
• Shower
• Home and Relax

Or…

Scenario 2

• Eat
• 2 hours digestion time
• Workout
• Skip the shower then go home and do whatever

I prefer to do the later (unless I’m at a top notch gym). It’s not that I like to be stinky and nasty after I workout. It’s the fact that some gyms washing facilities are just that… stinky and nasty, even though it may not be visible to the human eye (who remembers gym etiquette?)

Any how, If you are like me, and your work sessions reflect that of the 2nd scenario, you now need to make it compulsary that you do what the title of this post says.

Relax your muscles with Radox herbal bath muscle soak after a workout!

Radox products have been around for years, and it was actually back in 1999 when I got introduced to this (From that same personal trainer/Athlete I spoke of in the Unique Bodyweight exercise Ebook!). Since then, I have been taking hot steamy bubble baths right after a workout, with this very product.

It’s always good to take a hot bath to relax your sore muscles after a workout, and a hot bath by it self will do just that. But like everything else you read on this site, it’s all about taking things one step further, and we do that by adding this liquid to the mix.

NOW…

I’m not a specialist in this area, I just know that what these scientist guys have produced works! When you lay in the bath, it does wonders for your skin (For your face go for King of Shaves products – trust me! It cleared up all the tiny spots I had on my forehead) without leaving your skin feeling too soapy when it’s time to get out. It smells damn good and it contains sea minerals (Which you will definitely sense once you inhale). The thing that is ment to be doing all the magic is clary sage and sea minerals, both of which are known for their soothing properties.

Again, I’m not an expert in this area, but these folks have done well for the consumer. That is

You buy THIS, you get THIS… with no crap talk in between.

I don’t know what EXACTLY is doing all the magic, from

• The smells
• The minerals
• The Clary Sage

Or

• The soapy effect on the skin

I just know that if you workout and want to stop feeling like crap, hours after the workout is done, jump in a bath mixed with this stuff, because it works. Give it a try, you won’t be disappointed.

Stay tuned for tomorrows post where guide you through the perfect after workout bathing session.

See you in the comments.

Advanced Biceps Routine – Unique Weighlifting Exercises

I’m just going to share a biceps routine which I think you can all benefit from today. A routine that I actually performed today. Most of the exercises listed here may be unique to most of you, as they aren’t your everyday bicep exercises. That’s all the better, becasue as you know, change is good for your muscles. Any how, I unleash the pain…

Preacher Hammer Dumbbell Curls

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

Spider EZ Bar Curls

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

Reverse Grip Barbell Curls

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

Not familiar? Don’t worry, I’ll give you the low down on these is a separate post.

See you in the comments.

Succeed In Bodybuilding With ‘Overdrive’

Back in this post, I talked about HIT. Running up hills to be specific, which is great for fat loss. But I’m here to talk about building muscle (Especially for all you hard gainers out there). And today I’m going to share with you the one dominating factor that will allow you to succeed in your weightlifting and muscle mass building efforts.

If you’ve ever read any books by Roger Hamilton, you will know that he speaks strongly about ‘critical moments’. These are moments where you make a deal make or a deal breaker decision which in turn will have a serious impact on your life from that moment on.

The overdrive concept is similar in nature to that. Overdrive is when you reach that critical moment in which you either break down and quit, or where you,

Stop thinking about ‘just giving enough’ to succeed and start thinking about giving it your ALL!

The outcome in both scenarios is controlled by your mindset. As the classic saying goes…

‘Your body is a temple’

However, your body is still a puppet to the puppet master, which is your mindset and how you think. It is a similar mindset that allows those in martial arts to break bricks with their bare hands. Once you enable the overdrive mindset, you will start to succeed at those tough fitness challenges you are facing and begin to succeed at many other things in your life, such as work or raising kids.

I’ve had many personal encounters with the overdrive mindset and 99% of the time that I’ve succeeded with it, I’ve realized that ALL of us humans are actually quite lazy. We tend to want to do ‘just enough’ to obtain what we wish to achieve.

This is the same reason why P90x isn’t for every one, because almost everyone will not have the overdrive mindset, hence the reason why they won’t achieve.

Controlling The Overdrive Mindset

Aka Grow With Baby Steps

Like I mentioned above, I’ve faced quite a few examples of when I used overdrive.

The First

1. Age 13 -- Cross country races.
2. Always came 3rd or 2nd place.
3. I stepped out of my lazy comfort zone used overdrive and gave it my all in the last few 100 meters.

The result = First place.

That example will stick with me for life, because I just remember always coming 2nd to those guys. Then one day I just said ‘f**k it… I’m going all out’. And in an instant I beat those guys at the last hurdle. And the reaction from the crowd, the trainer, and the two guys that would usually kick my ass was…

‘WTF’??’

I think I actually shocked myself at the time too.

That’s overdrive!

However, as the years went on and as I began to get a little more life experience under my belt I found that overdrive certainly has its pros. But it certainly has its cons too.

The Second

1. Age 17
2. 100m Sprint Training
3. 6 weeks of training (from nothing) -- Increased my time from 12. 8secs to 11.1secs

Wow. Now time to up the ante

I begin to do press up position sprint starts (Great for increasing your explosive block speed), then a few sessions later I became too fast for my own good. My left shoulder pops out (partial dislocation) and then it slips back in (I had never felt anything like that before). A few moments later, I raise my hands over my head.

BAM!!!

Full dislocation = worst day ever!

My left shoulder was dislocated and out of it’s socket for at least 15 minutes before finding a way to get in back in (read this post to learn how).

That right there is a life lesson to all who are reading this. Introduce some overdrive into your bodybuilding life… yes! But make sure that you take baby steps. Move with the pace of a tortoise but at the speed of a hare.

Meaning…

When you find rapid success or just a technique that works really well for you, test and tweak it for a while before storming off onto the next thing. By doing so you’ll be able to avoid injury unlike I did.

However, I am a bit of a ‘flash kinda dude’ that may get excited from time to time. Hence the reason I dislocated both shoulders, the 2nd time from jet skiing (No more overdrive for me there I’m afraid).

That about wraps it up for my blabber-talk on overdrive, lazy people and mindsets, and I’ll probably touch on this again sometime soon. But for now here is a nice overdrive example.

See you in the comments.

Shock Your Muscles with Repetition

I think you’ve all had enough of my entertainment antics from the past few posts. I certainly have. And I think it’s time to get back to the business of discovering and executing innovative ways of building muscle. One question one may ask is,

Why Innovative?

The answer:

Because your muscles simply will not grow after a certain point in growth. So you need to get creative in order to start shocking your muscles again.

One way to do this is by performing an exercise twice in one workout. Once in the beginning and one at the end. Like this,

1. Lat pull downs – 3 sets of 5 reps
2. Lateral raises (dumbbells) – 3 Sets of 10, 8, 6 reps
3. Barbell shoulder press – 3 sets of 10 reps
4. Lat pull downs – 3 sets of 12 reps

Doing this will give your muscles a reason to speak up in confusion. And they’ll probably say something like this,

‘Hey buddy, what the hell’s going on here? We just did this exercise, but something is… different’

That is a statement that I could only wish our muscles would quote on the daily, but unfortunately that is not so (Damn muscle memory). Any how, the real change here is all to do with the different repetition ranges. Performing more reps (possibly with a different weight) will begin to force your muscles to acting differently. Performing both lower reps and higher rep numbers will assist in activating different muscle fibers, hence the ‘shocking’ change to the way your muscles react. This is the exact kind of thing that you need to be doing in your workouts to give mojo back to your muscles.

Change is a never ending and an often rapid thing in my world. I live in this game we call internet marketing, I live in the world we call bodybuilding, and I literaly go mentally sick when my surroundings have been the same for too long. So I’ve become accustomed to rapid changes, which in turn helps you, as I’m constantly trying out new things during workouts.

But this site isn’t about helping me, it’s about helping you. So do yourself a favour and take yourself out of your comfort zone when you workout. Easier said than done, I know. But that is the only way to take your muscles to the next level. This technique is one of them.

See you in the comments.

The Only Way To Train Is To Train Insane

Today’s Theme…

MOTIVATION

We all know that a lack of motivation is what kills your enthusiasm in order to stay fit for the long term, and I know that this is something that many of you suffer from too. What tends to happen is that you’ll suffer from lack of motivation during certain times of the day, or year (Winter). When you do, just make sure you jump online and read this.

THE ONLY WAY TO TRAIN IS TO TRAIN INSANE!!!!!

I’ll say it again,

THE ONLY WAY TO TRAIN IS TO TRAIN INSANE!!!!!

I know you’ve heard me state similar quotes in the past, like in the barbarian workout post. But today I’m cementing this statement too your forehead.

The fact is, the reason you come to websites like stayfitbug.com or other similar websites is because you are probably looking for some kind of fix for your lack of achievements in building that hot muscular body. You’ll probably find some great stuff on websites like this and I’m sure you’ve learnt something new since finding this site. But nothing you read here will make a difference to your goals the way in which YOU can… personally.

The two core reasons you are failing.

1)    Bad nutritional diet

2)   NOT TRAINING INSANE!!

That’s right… if you are lacking and failing in your workouts, it’s from your own doing.

IT’S YOUR OWN FAULT!!!

You either GO HARD or GO HOME!

If you are not going to go hard at it with your cardio and weight training efforts, you might as well jump on that loser’s bus and go home, because you simply will not develop any meaningful results. ‘You’ll actually save yourself a lot of time, energy, grief and $$$.

Why?

Well, other then the usual stuff you already know about, it’s inevitable that you are going to face challenges on your quest to build muscle, and overcoming these challenges is what will separate the boys from the men and the girls from the ladies.

• Plateaus
• Injuries
• Distraction
• And others

However….

IF YOU GO HARD, THEN EXTREME CHALLENGES CANNOT AND WILL NOT AFFECT YOU!

Better yet, they will cease to exist. Not even the might of adversity can beat you if you go hard.

The Solution

How to go hard.

How to stay hard.

???

Get Pissed Off!

I personally find that when my attitude is too relaxed, I don’t tend to perform as well. That’s with anything that I’m trying to achieve in life, especially in my workouts. But not all of us can be or would even want to be pissed off ALL of the time.

Like this guy,

So how can you get pissed off so that you can go hard and perform to your maximum potential?

Hire A ‘Bastard’ Personal Trainer

We’ve all heard about the stories of personal trainers getting slagged off for literally insulting and making an example of their pupils and those same pupils going home crying to mommy because of it. But here’s the part of the story that most people will miss.

The reason that those people go crying home is because they couldn’t stand the heat. They had to get out of the kitchen when it all steamed up.

They didn’t go hard… so they had to go home!

(Well, they at least did the smart thing.)

Their Personal trainers Already Predicted The Outcome

Those personal trainers already knew what the end result would be. Those personal trainers know that the only way to train is to train insane. After a while it’s quite easy to see who the tamed beasts are in a room packed with wild animals. Those crying babies got caught out (for their own good really) and simply cannot, or maybe will not ever agree to the sacred mantra of training insane.

They will never achieve the great results that you will achieve, because you now know that the only way to train is to train insane, and you know that is the only way you are going to get any meaningful results.

You will soon see live examples of this sacred mantra soon, from yours truly . You are just going to have to wait and see what surprise I hit you with in the coming months

The following articles should help you out till then.

Shock body

Shock Body Exercise Variations

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

To Conclude

There is no conclusion!

Get out of your lazy slump of a mindset, go hard and train insane.

SIMPLE!

See you in the comments.

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