Back to Basics Tricep Routine

I’m going back to basics today. I hope you are all working out and preparing those muscle for summer. Increase the intensity now! It will be too late to start looking your best once the summer months kick in. Any how, here is a triceps routine that I have on my draft planner. My planner won’t mean much to you as you’ll have your own goals. But this an advanced workout that you can throw into your routine when it’s time to hit the triceps or when you want to switch things up.

Seated Bent Over One Arm Dumbbell Triceps Extensions

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

Standing Dumbbell Triceps Extensions

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

Cable One Arm Tricep Extensions

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

BUGS BEST OF: February 2010

It’s been a while since I’ve done a bugs best of. The time where I rap up the most popular posts for the month. Well… like this classic song from Moloko I’m bringing it back, sing it back to me….

BUGS BEST OF: February 2010

Shock Body Exercise Variations

Shock Bodybuilding Preparation

The Most Important Bodybuilding Supplement… EVER!

The Only Exercise That Will Truly Test Your Strength

Why You Should Get Your Girl To Be A ‘Sexy’ Bodybuilder

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

Until next month… Bugs out!

Advanced Bodybuilding Butt Workout

Although I usually feed you hardcore and often intense methods to take yor muscles to the next level, I thought I’d just share with you a butt routine that I have been currently focusing on. After all, It’s still ok to do the basic exercises throughout your weightlifting routines, as they will be a crucial link in the chain when you need to mix things up in your workouts. However, you will still have to up the ante while performing this routine, as it involves increasing the weight throughout each exercise.

Glute Extensions

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

Cable Hip Extensions

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

Smith Machine Squats

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

See you in the comments.

The Most Innovative And Dangerous Bodybuilding Exercise… Ever

When I wrote ‘this post‘, I stated that running up hills is one of the best high intensity training techniques that you can do for your cardio workouts, which is true. But I’ve found something better. This technique really will separate the men from the boys in more ways than one. It is something that I used to do back my college days, and I can vouch for it’s effectiveness. I call it…

RUNNING UP ‘DOWN’ ESCALATORS!

Now, I know you have all used an escalator before, and I know you have all tried to run up the ‘down’ escalator at least once in your life, so you know how much of a challenge that can be. But this is a whole different ball game. You will use these escalators to perform high intensity training at least once a week.

Now let me be your introductory guide for this unique exercise

#1 Finding An Escalator

The first thing you will need to do is find an escalator in an isolated location. You will want to avoid injuring members of the public. That could lead to all kinds of complications. The best place that I know of is underground railway stations. They always open very early and close very late, so there will be plenty of time to choose your run time. Another idea would be to choose the station at the end of the line. Those will always be empty.

#2 Reps And Sets

Before you begin to understand how many reps and sets you will do, you will first have to nail the process for progression.

- Start small by running down the escalator by 5-6 steps
- Turn around and run back to the top

Then all you do is increase the number of steps you run down as you begin to progress. After that it’s entirely up to you how you wish to break up your sets.

#3 You Could Get Into Trouble

This will happen, more likely then not. That’s where we will find out if you are a man, or just a boy. Will you take that risk? Will you reap the rewards of this exercise? That’s down to you. But if you really are a man, then no one will get in your way. Developing and using some charm, charisma and schickt will get you a long way.

#4 It Will Be Fun And Liberating

If your workouts (or life in general) are lacking some excitement in them, then you can guarantee that this will put the fun back into it. Performing this exercise in these locations will make you feel like a big bad kid again and liberated is how you will feel. If you are lucky you may even find yourself on youtube.com. However, if you become an internet superstar from the whole escalator ordeal, just make sure you link back to stayfitbug.com and give me credit for it.

Nevertheless, if you do grow some balls and attempt this exercise, you can be sure that it will test you to the max. And again, in more ways then one.

See you in the comments.

Bodybuilding Ammunition For ‘UBER’ Productive Workouts (Part 1)

Over the past few weeks you would have learned quite a few ways in which you can prepare your muscles for a real shock to increase strength, and eventually muscle mass. But what would be the use of doing all of that if you don’t know how to get the most out of your efforts. That is why I am introducing bodybuilding ammunition for ‘UBER’ productive workouts. Now I know you all want to see more ways in which you can build your muscles and tweak your exercises. Don’t worry, more goodies are coming (Sorry, quality cannot be produced overnight I am afraid!). But it’s also important that I get the message out about the importance of having some structure in your workouts and talk about some of non- muscle building activities.

If I go back in time to an older post… in fact, two older posts (here and here). I started off by stating the importance of having a goal. I know that your goal will be to build muscle and increase strength. While doing this you will want to have some things in place to ensure that you can continue to reach that goal in the most effective ways possible. These are some ways to help you ensure that you keep up the level of intensity and motivation that you started with in the beginning.

Listen To The Right Music

Now, my love of Rock music has be re-instated with the introduction of music games such as Guitar hero and Rockband. In fact, playing those games is a unique workout within itself (check this post if you missed it). But out of all of the music genres I can think of, Rock is the only genre of music that can get me amped up and keep me amped up during my workouts. Everyone has there favorites, from AC/ DC to Aerosmith. But ever since I played Rockband, it is this band that has been keeping me amped up in recent times.

Anarchy Club -- Get Clean

And it is their Rockband 2 intro song which I have placed in my list of ‘One of the greatest rock songs ever’. If that solo doesn’t amp you up and inspire you from a musical point of view, I don’t know what will. I don’t know what it is about this music that enables me to push that last rep without the help of a spotter, but whatever it is, it’s working. If it works for me, then I know it can work for you. The bottom line is this. Pack your ipod with you for EVERY workout and load it up with your personal selection. Your workout is personal, your music is probably personal too, and there will be songs that would have gotten you through a rough patch at some point in your life. Load your ipod with those tracks. Besides, this will keep you focused on your workout and your workout only. No one elses… and you will want to keep it that way.

Find What Inspires You

Now, if I was your everyday joe, I would tell you to go and buy a muscle magazine and get some inspiration from the guys that are ‘doing it’. But like I have said before, don’t follower the leader. Especially from those in muscle magazines. Now I know there are some good ones out there with some good info, that I can agree to. What I’m talking about here is the common everyday muscle head stuff. Don’t follow that. You will need your own ‘map’ (which I will show you how to build in the next few posts). But if you aren’t following anyone else for inspiration (Alright… it’s OK to follow me ) guess who you will turn to for inspiration?

‘YOU’

Here’s what you do

1. Find a digital camera that records (or just use a camcorder if you have one)
2. Take pictures and record videos of when you are performing at your BEST
3. Dedicate a USB stick just for that bodybuilding footage

Now when you have those empty days, this will be the footage that you turn to, to remind yourself of the times when you were suceeding. This is a key way to ensure that you are always suceeding. Because lets face it, success is never final! Especially long term success, and that is the very thing I have been trying to conquer here on this site. That is… Ways to maintain a great body through the inevitable ups and downs that we face in this thing that we call LIFE!

Bottom line: YOU WILL INSPIRE YOU!

Be A ‘Visualizing’ Bodybuilder

What I mean here, is that you shouldn’t just turn up to the gym for a random workout. Know what you are going to do before you get to the gym. Have a plan, and of course, it’s ok to change it on the fly.

1. Again, understand what your goal is for that day
2. Play it out in your mind
3. Act on doing it for real

This really does have a great impact on giving you a sense of achievement and the more you feel like that everyday the better. Getting the body that you desire requires baby steps. Baby steps can take forever. Patience will often get the better of you. But by doing the above, playing the patience game will become a breeze.

I didn’t want to slip this here, but I’m going to do it anyway.

This is Kratos of the hugely popular PS3 game ‘God of war’ with the 3rd install launching next month. If you want to visualize intensity before a workout, there is no better example this! Yea, it maybe fictional, but with the way the gaming industry is beating Hollywoods butt, that fictional perception is becoming ever so ‘real’ for 2010 and beyond.

I’m going to end part one here for now.

P.S Let me know which you prefer.

1. Long informative posts

Or

2. Post with part series (You luurve anticipation)

See you in the comments.

Why You Should Get Your Girl To Be A ‘Sexy’ Bodybuilder

It’s a new week stayfitbuggers. And as always, it will be different from the last. No week is ever the same.

Just to let you all know, there will be some new and exciting things happening here at stayfitbug.com. Just keep an eye on your emails, as I will be blasting a newsletter out to you all shortly. If you aren’t subscribed, be sure to hit the ebook to enter your email address or the big ‘get fed’ button for RSS subscriptions.

Now back to the reason why you have subscribed…To feed you fresh new exciting content.

Why You Need A Bodybuilding Girlfriend?

In the last several months, I have seen a huge increase the number of women taking up bodybuilding. Some of them I even have as friends. But when you stand a ‘fit’ lady (beautiful, sexy, idol) next to a FIT lady, the differences between them are hard to miss. In fact, the ‘fit’ lady may even feel inferior at that current moment. Actually, I know they feel inferior, as I witnessed this over the weekend. And then I got accused for making them feel depressed…. yikes! The ‘fit’ lady actually works out and looks GREAT, but when stood next to the lady that has beautiful cuts, a lady 6 Pac and that whole G.I Jane look, the differences were obvious from both a man and a woman’s perspective. Guys, be careful in situations like this!

But what is a sexy bodybuilder?

Well, just like women who love men with muscles, there will be women who hate it. To be specific, they hate wrestler-sized muscles. They think it is unattractive. To each their own I say to that. But when you switch the sexes and have men commenting on women that have muscles, then I’m going to say it’s all about the sexy woman bodybuilder.

Now, you already know the reasons of why you need a bodybuilding girlfriend from my older post.

But if you really want your lady to compliment you as your partner in crime, whine and dine, then you will want her to build sexy muscle. Not masculine ripped muscles.

Have a look at these women I have stumbled upon recently. I have chosen real everyday women for this, as these are women who are living normal lives, yet building superstar bodies.

Fitlover

Michellebeck

Biobex

These are examples of what I would consider sexy muscles. This is the look, which I say is perfect for your lady to have. It is the type of muscle and tone that allows her to stay feminine when wearing all of those girlie clothes that she loves to wear. But that is not the case with a hardcore woman bodybuilder.

When a woman is built like this, it can look good. But if your lady looks like this, then you will more likely get reactions such as ‘eeeew’  ‘yuck, she looks like a man’. And that really is no compliment to you now is it. And the whole ‘looking like a man’ thing is quite true in a sense. If this type of lady dresses up in ‘girlie wear’ like the sexy bodybuilder lady does, then she will look more like a man dressed as a woman! How ironic is that.

My girl already works out, but does not want to lift weight!

Ok, first of all she can dispel the myth that lifting weights will turn her bulky. Women won’t put on muscle like men do, unless she really does ‘go for it’ (Which some women like to do). She will most likely get more toned by lifting weights, which will be key in adopting the sexy bodybuilder look.

Second – She doesn’t lift any weights at all? I recon she probably looks good. But I bet you she doesn’t look GREAT. And sooner or later she will be faced with the same scenario that the woman I know faced last weekend. She will stand next to a GREAT looking woman, feel inferior and then have the cheek to tell you that it’s your fault why she doesn’t look GREAT.

Feed that info to her and she will be fine.

More Reasons For Her To Be A ‘Sexy’ Bodybuilder

She Will Look Great On Your Arm

Lets face it guys; we all want a woman that everyone else wants… right?

She’s looking after herself and it shows… you must be doing something right? – If you find a great woman, she will probably be responsible for turning you into a great man. But in this case, I think the tables are turned.

She Will Be Happy

If a woman looks genuinely happy when she’s with you, everyone she knows and doesn’t know will notice it, especially if she wasn’t happy before. And she will without a doubt talk about what it is that makes her wake up with a smile on her face everyday. What could that be you may wonder? YOU

Not only will that put you in the good books of friends, mothers, fathers etc. It will also inject new life into your relationship.

Bodybuilding Is A Lifestyle… That You Will Both Be A Part Of

Very soon you will see why this ‘lifestyle’ is so important to me. It’s been rooted into my being since the age of 16, and it all began from being sick of being a skinny guy. But since started, bodybuilding has done wonders for me, and they days or month I stopped, it was like a huge void missing from my life. Here are some of the reasons why I enjoy it so much. 10 Reasons to workout

If you do have a girlfriend, she will either love your body, keep encouraging you workout (as she wants a man that looks good), or she won’t really give a damn and will just love you the way you are bodybuilding or not. Whichever it is, you should consider getting her involved in the lifestyle. Once you both share that passion, it will actually improve the friendship part of your relationship. In fact, you will probably learn a whole lot more about each other, which could spark a whole new dimension into your relationship. But through all of this, just be sure to keep her on the leash. Or she may get addicted and have no more time for you. Or just dump you for a better model :O

I do love the fact that more women are entering the bodybuilding world, and I do hope that more of them adopt the sexy bodybuilder look only. There will without a doubt be more talk about women bodybuilders, as I know that a woman will always be a key part of your life. The foundation of your being for some of you and it is that foundation which you will want to make solid… for the long term.

See you in the comments.

The Biggest Bodybuilding Mistake You Will Ever Make!

Staying in tune with the shock body preparation series, I would like to reveal the biggest mistake you are probably making in your weightlifting workouts. And just like a ‘good’ idea, it is very simple and can be so easily be avoided. But before I carry on, let us just reflect on what we know to prepare for thus far.

• Look after your hands (Prevent calluses)
• Place visuals of your bodybuilding mantras in the areas that you spend most of your time.
• Find a training partner
• Perform the advanced warm-up
• Increase your endurance
• Drink water
• Learn to pace yourself

These are all of the things that have been covered so far in shock body preparation. Now back to the issue at hand.

Shock body exercises are performed to solve the problem for questions such as,

• How many days should I train per week?
• How many sets should I perform for each muscle group?
• What type of rep range should I be using?
• How long should my workouts last?

In order to stimulating muscle growth. Shock body exercises will be a great solution to these questions because these questions would have been asked ‘after’ you have built a certain level of muscle mass. And it is at this stage that you may become lost on how to take things to the next level.

Now, these are very important questions, which I hope shockbody exercises will help answer. But they will not get answered if you continue to make the biggest bodybuilding mistake EVER! Like many things in life, us humans will continue to over-complicate things and think that all great things achieved have been met by solving some super duper complex formula. Sometimes that is the case, but not often.

But if your muscles are not growing after trying everything from eating 5-7 times a day to increasing the weight that you lift, then I can bet that you have fallen victim to the biggest bodybuilding mistake ever….

NOT WRITING THINGS DOWN (PEN AND PAPER)

You could be doing almost everything correct such as,

• Increasing your strength to lift heavier weight
• Taking Glutamine 30m minutes after your workout

You may even be performing the hardgainer workout routine that I posted some weeks back, which focuses on progression. But unless you use physical pen and paper and track your progress weekly without fail, then you could be setting your self up for failure in your muscle gaining efforts.

Your muscles have a memory, and every time that you rip the fibers in your body, your muscles will react by increasing in strength and size. But this will only keep happening if YOU keeping on adding more stress by increasing resistance. But how do you know how you are REALLY progressing if aren’t writing things down? I would rarely see anyone in the gym doing this and I know that you probably won’t do that when you go home either, and you will probably forget what you did by this time anyhow. That is how I know you have either made this mistake or are still making it.

All you have to do now is eliminate all ‘grey area’ and focus on REAL progression. That could be by implementing the hard gainer routine and increasing the weight by 2% every week. And then to write your progression down without fail.

You may be able to test your strength by performing the deadlift exercises that I described here. But true progression can only be gauged by following the above.

Don’t wait up… start progressing properly TODAY!

See you in the comments.

Why Hardgainer Bodybuilders Need Tailor-made Wardrobes

Shaun has changed his routine again! Have you?

I’ve only talked about what type of clothes bodybuilders should wear once here on stayfitbug.com. The conclusion was that you probably do build muscle to attract the opposite sex, so you might as well start dressing to impress, by wearing clothes that will compliment your body.

But one thing I didn’t cover back then was the advantage of going the tailor-made route.

Tailor made clothing…. isn’t that for high-end, rich and wealthy shoppers?

No… it is not. Besides, building wealth starts off in the mind, and since you are already working out, you are already on your way to joining the wealthy crowd as working out is all about improving body and mind. If you don’t know why you are working out (How… I don’t know) then here are some reasons. But really… you should know.

Anyhow, my point is this. You can buy clothes, designer or non-designer. Both can look good. But clothes that are made for everyone, that are based on common, ectomorph, mesomorph and endomorph body types can in no way bring the best out of your body. This is especially the case with hard gainers. Notably tall ones.

Why?

It’s just hard to tell if these people have muscles when they are fully clothed. What ever your body type, you will benefit big time by going the tailor made route. And heres how.

The benefits for,

You

• Look better
• Feel better
• Be unique (You were born unique, so why should you look like anyone else)

Your wardrobe

• Will compliment you
• Your muscles will be your best feature (Unless you have a face as pretty as mine ) and your tailor made clothes will enhance your best features. Better yet, they will improve your lesser features,which often don’t even get noticed when wearing normal clothes.

Example: Your traps muscles. Which are often hidden, unless they look like this,

Mr. Ronnie Coleman

• Will last longer

Overall. Re-investing in a custom made wardrobe will make you feel good on the inside and out. You will feel confident because you like the way you look, and the way others perceive you. The first thing you will notice is how people approach, speak and react to you… different types of people too, and it won’t be with there mouths either. It will be with body language.

Who will notice?

• Women
• Model Scouts
• Other bodybuilders

And the great thing about this is that it may even bring new opportunities into your life. It all seems like all of this could cause a radical change, and it probably will. Just know that all you had to do to make this happen was to change your clothes.

Tomorrow I’ll show you just how and where to ‘buy’ this look on the cheap.

See you in the comments.

Forget About Bodybuilding, Be A Wrestler

Oh, So I didn’t give you my shock body talk today like I said I ‘might’. Besides, I’m just practicing what I preach… by changing up my routine.

We all want to find ways of overcoming obstacles throughout our mucle building endevours and I try my best to provide what I can towards the bodybuilding world. But one way that you could do this, is by becoming a Wrestler.

Now why on earth would I want to do that? Those guys aren’t even for real!

Well, take note of the following and let’s see if I can change your mind.

Why a wrestler?

You’ll Be The Fittest Athlete Of All Sports

I’ve previously talked the importance of balancing a cardio/ resistance workout for optimum fitness in posts such as this. But you won’t have to focus on any of that if you become a Wrestler. One typical wrestling match/ practice will work on cardio, strength, endurance and agility all at the same time in just one session. You will be,

• Aerobically fit
• Fully conditioned
• Have cat-like precision
• Have explosive power

And will be using explosive movements every 6-10 seconds through out the entire match.

High Intensity Training… whats that again?

Burn More Fat Quicker And Keep It Off

It takes ten hours of aerobic activity to burn 1 pound of fat. That’s like 10 workouts (2.5 weeks). That’s just too long for my liking. Once you become a Wrestler and start training like one, you will burn more calories in less time. In addition, intense training increases your metabolism and calorie burn long after your workout is done.

The College Admissions Officer Test

These guys have nothing to do with bodybuilding, but the two questions that they ask candidates are the same two questions which will determine if you really have what it takes to build real muscle.

1. Can you do the work?
2. Are you capable of the dedication needed to graduate?

If the answer is no to either of those questions, then you are not a worthy reader of stayfitbug.com, let alone trying to become a Wrestler. The sport of wrestling is an ”individual” snapshot of your discipline and willingness to dedicate yourself to something over an extended period of time. Stick to it and you will succeed in more ways than one.

You Don’t Have To Become ‘Great’

To succeed in most things, you often have to become ‘great’ at what ever it is you do.

It has been noted in various sources that it takes around 10,000 hours of work and practice at something until you truly become ‘great’ at it. That’s how long it took Bill Gates anyway. But the good thing about wrestling is that you will have to work hard, but you don’t necessarily have to become great at it. You just have to wrestle… and wrestling can be fun.

Fake Is Safe

People can knock wrestling all they want for it’s fakeness. But the fact is, wrestling is the best non-violent self-defense training you’ll ever get!

Confidence

Standing up and presenting things will give you butterflies…

Standing up and presenting on a stage will give you butterflies…

Performing on TV, making fake actions look real and getting everyone to love you at the same time…

That will give you…. Well, once you manage to do that you will have conquered

• Fear
• Confidence
• Attitude

All are behaviors which can only be learned, but which most will fail to conquer.

It’s quite obvious that most of you won’t become wrestlers, it’s just not going to happen. However, you could still train like one and take it up as a sport. That is a guaranteed fun and excisting way to build muscle, which will definitly starve your bordem and help you stay motivated.

Have you wrestled before?

see you in the comments

Shock Bodybuilding Preparation

In recent weeks I’ve presented various ways in which you can go about exploding muscles to look like this guy,

Well, you probably won’t get as big as him… he is a super hero after all. However, before you even decide on trying to take your muscles to the next level, you will  have to put some things in place before doing so. You will need to prepare!

Fail to plan… then plan to fail.

Cliche yes! But the fact still remains.

That is why I’m going to start you on a journey of how you can prepare for the exercise techniques that you have become aware of in recent weeks. Somethings you may already be doing, somethings you may not. What ever the case is, I’m going to set some guidelines for you to follow. You can fill in your own gaps.

Protect Your Hands

Prevent Calluses

Unless you want to be Mr crocodile hands, then you will take the time out to protect your hands. It’s not cool to shake peoples hands, while unintentionally yet unavoidably scaring them with yours. It’s not cool to stroke your hands over your girlfriends smooth skinned body, that she has taken time to perfect just to feel your crocodile roughness. But more importantly it is not cool bash your hands up.

Why?

Doing so will

• Decrease your ability to grip raw metal bars well
• Decrease the number of reps that you can perform
• Give you calluses and blisters
• Cause unnecessary pain

Once you suffer from all of the above, there is no way that you can take your bodybuilding to the next level. Shock body exercises simply will not work for you.

Some guys may act all macho and act like this doesn’t affect them. I say F**k ‘em. Don’t follow those leaders. Whether you are a human brick or a budding hard gainer success story, your aim should be to maintain baby smooth Fairy Liquid hands.

How To Protect Your Hands

Sponges

If you are on a budget then this is the way to go to protect your hands.

• Grab two thick rubber bands
• Two thick sponges
• Tie a sponge to each hand with the rubber band
• And you are good to go

This is really a temporary solution, but if you do decide to do this for the long term for what ever reason, then I would suggest to stack up on the sponges. They’ll fade away to nothing in no time, especially after a few washes.

Gloves

I could have chosen any old pair of gloves, but from my own personal experiences, many of the gloves on the market are crap. You wear them, they tear apart easily and some don’t even help prevent callouses.

So I have chosen two pairs of gloves. Both have their pro’s and cons, but both are effective for their purpose.

Newgrip

The palm protectors

I call these the palm protectors because that is the stand out benefit that you will get when using these.

The Pro’s

• Protects palms and fingers well
• Keeps hands ventilated
• Good grip on weightlifting equipment with rubber grips
• Prevents germs
• Nice on price

Con’s

• Wrist straps may get sweaty
• Not enough padding
• May be slippery when lifting cast iron free weights

Harbinger Training Grip Gloves

The padders

I’m calling these gloves padders because that is the key benefit of using these.

Pro’s

• Good grip on weightlifting equipment without rubber grips
• More durable than most gloves

Con’s

• Takes time to get used to the extra padding
• Padding may get in the way when using weights/ machines with rubber grips

The End Results

Perform more reps without,

• Grip fatigue
• Calluses
• Sore hands
• Wrist ache

And no more picking up germs from others.

See you in the comments.

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