Stay-Fit Bugs Bodybuilding Monthly Mega

August 6, 2010 by  
Filed under The Fitness Bug

I’m doing it again folks!

I’m switching up my routine again (On and in my routines)

What do you mean?

Well, When I first started Stay-Fit Bug the goal was to always provide a current and updated website with only the best and innovative tips around. Things that affect you directly in your everyday life while on the quest to build a better body. Things that other places simply do not talk about or solve.

That still remains the same today!

And as you would have seen in the anniversary post last month, the site had gone through various changes over those first 12 months.

Stay-Fit Bug Anniversary Year In Review

But I’m carrying on the trend today by introducing something new.

Exercise and diet tips of the month

A bit like a detailed ‘daily digest’ of the essential things that you should know as you progress and enjoy the bodybuilding lifestyle.

My goal = to make sure you are following only the best methods known man.

And today it begins

#1 Building Chest Muscles

The goal

All round well sculpted chest with a noticeable split down the mid section

The first thing you need to understand about building the ultimate chest is that like abs, your diet will play a big part on your quest to building them.

Some things to note about fat loss and building muscle

  1. Consuming more food than you need to eat without exercising will cause you to get fat.
  2. Consuming slightly more food than you need to eat + exercise = lean muscle mass (Moderate intensity long cardio workouts)
  3. Eating the required amount of food that your body needs +  exercise = fat loss
  4. Eating less than the required amount that the body needs + no exercise = Loss of ‘lean muscle’ and it may lead to getting fat
  5. Eating nothing = loss of ‘lean’ muscle and you’ll probably start storing more fat (Not cool)!

One key dieting technique you can use to stay on top of all of this is carb cycling. Which is described here:

The 4 Crucial Steps To Shred ‘Core’ Fat And Build Lean Muscle


Everyone’s chest will look different yes. But the overall goal is the same

Some rules

  • Decline Bench press = Lower chest
  • Flat bench press = Overall chest + some lower chest
  • Incline bench press = Upper chest

The ideal solution to building a well rounded and sculpted chest is to not work all of these exercises in the same workout. Spread them out over the weeks. If you are following a strict routine then make sure you think about giving your muscles a shock.


Week 1 – ABA
Week 2 – BAB

Where A is workout 1
Where B is workout 2

One very important thing you must not forget to do is place a fairly heavy focus on working your back muscles as much as you do your chest or you may end up with future shoulder problems. I have had my wars with shoulder problems as you know, but it was from an athletics related injury, but also partly due to imbalance. Either way, AVOID shoulder injuries, because they are arguably the most unstable part of your body.

Dumbbell flye tip
Squeeze your pecs at the top of the movement

If you do all of the above you will develop the ultimate looking chest. You can find some more chest tweaking techniques here:

How To Spark Growth In Your Chest Muscles

#2 Close Grip Pull Ups

If you want to build up your forearms, I would usually suggest sticking to compound exercises.


Because compound exercises work all four of your limbs and your forearms will usually grow proportionately along side the rest of the larger muscle groups. But if you have naturally small forearms like mine, then place a heavy focus on the close grip pull ups. Yes they are still a compound exercise that will work your back muscles. But the really close grip will give your forearms more of a burn.

#3 Run First/ Lift 2nd (To Build Strong Legs)

Many people that workout simply miss the basics of how to build strong and powerful legs. The key to building strong and powerful legs =

Intense sprinting

Just take a look at the physiques of footballers and athletes. Especially footballers.

– Lean muscle mass on the upper body
– Huge powerful legs on the lower body

(Even some of the naturally slim guys like Thierry Henry)

Now, performing squats are just as important for building strong and powerful legs as sprinting is. But when I go back to the early sessions of athletic training, performing resistance training exercises would be second in line.

The core focus in the beginning was to build up our natural strength with sprinting. We would only call in the weights related exercises (Such as squats) once we reached a certain level in strength.

So it’s

– Intense sprinting first
– Resistance training after

And just like Natalia Muntean stated in her video interview


And your eyes will tell you what the outcome was there.

Remember to practice good form and execution

1) Start with lightweights – This will allow you to understand how to lift the weights properly regardless of the exercise.
2) Do the exercise properly – Once you have mastered how to do it, focus on control and execution.

3) Lift at moderate speed – Explosive yes! But not fast and not slow.
4) Increase the weight – Do the above 3, but always aim to increase the weight.

I’m going to finish up here for now. This is just a taster of what I plan to do with these posts over the coming weeks/ months. The idea here is that these posts should help to keep you on track as you workout, because believe it or not, even pro competitors need a reminder and a kick up the butt every now and again.

Until then…

See you in the comments.

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