Intense Forearm Workout

April 28, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug


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)


See you in the comments.

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5 Things To Request From Your Gym For Inspiration

April 27, 2010 by  
Filed under The Fitness Bug


Today I am continuing with the bodybuilding environment theme, in which we find ways to keep your workouts inspiring and engaging. All in aid of making your bodybuilding life a lot more ‘Fun’. Especially for those days where you feel like sh*t!

If you want to have a fun and memorable time working out, then you might as well fix the place where you will be spending most of your time…

At the gym that you attend!

You probably won’t stand a chance in requesting big changes if you attend a top class and flashy gym (Unless you have a large following behind you). But if you attend a smaller and more local type of gym, you can get the word out to the owner to make changes around the gym. Changes that will be beneficial to all that attend.

If you do manage to persuade the head honcho, then these are some of the things that you should request.


Because the local gym that I have been attending for the past 4 years has implemented these things. And they work like a charm!

#1 Posters

Not just any old posters. Posters of successful bodybuilders! (Men AND Women!)

And here’s a preview…

There really is something special about working out and having these posters to look at. They really do work on the inspiration side of things. I tend to just stare at them in-between sets and let my mind just wonder off.

The next time you go to the gym, show these posters to the gyms head honcho. He won’t turn you away!

I’ll probably send out an email to all subscribers soon, with a stack load of posters which you can use as desktop wallpapers or print off as A3 sized sheets as a poster. So be sure to sign up if you haven’t done so already, by clicking on that orange and white ebook… THERE >>>

#2 Bodybuilding Mantras

These aren’t really bodybuilding mantras per se. But some of the classic mantras from past successors work well for a bodybuilder. These are very similar to the effects that posters give in the gym. However, reading some of these mantras while you workout really does give you that ‘eye of the tiger’ drive, especially when you begin to fatigue. Fatigue can sometimes be laziness in disguise. Reading the same ‘good’ mantras over and over again will reveal which one you are suffering from… fatigue… or laziness.

Check out the bodybuilding mantras post HERE for those that missed it.

#3 Music

Yesterday I talked about surveys. Today I’m going to share some survey results.

What music do you prefer to listen to when you workout answered question?

Response Percentage

  • Rock 56.3%
  • Hip hop 31.3%
  • Pop 25.0%
  • Dance 50.0%
  • House 12.5%
  • Electronic 0.0%
  • Techno 0.0%

These are the results of the stayfitbuggers that took the survey upon visiting this site. These results show that you are all very similar to myself, in terms of what I like my eardrums to feel when I workout. Rock or Hip Hop. Either Will do!

Most gyms will usually stick the radio on. Nothing wrong with that. But the radio does play some trash music at times, and you’ll probably hear the same songs over and over, especially if you attend the gym 3-4 times a week.

Get at the head honcho again. You probably won’t need a DJ on this occasion, but a decent custom made playlist can do wonders for a bodybuilding gym community.

That could actually be a good though Shaun… DJ’s in a gym? Hmmmm…..

#4 Before and After Photos of Successful Gym Goers

This is what I call ‘making those earlier bodybuilding posters personal!’


Well… most of the guys and girls in those posters are usually bodybuilding pros. They’ve probably made a career out of bodybuilding and worked 24/7 to get their bodies to look the way they do.


But not great for your average joe.

Starring at those posters are great, and present a fine display of what can be achieved with the human body. But you’ll be mostly rubbing those folks ego, because you’ll never build a body like theirs.



Put up posters of those who came before you, in that same gym, who worked their asses off and built supreme bodies. That will be solid proof of what can really be achieved by the everyday working man or woman. You can develop a true solid connection as many of those folks will still visit on occasion. At that point you can get talking to them and find out some of the things that worked for them. They could probably work for you too, but just remember that you’ll need to find your own bodybuilding map.

#5 Find Hot Female Gym Members (Or males – For you lady readers :-))

Meeting highly attractive members of the opposite sex at the gym can be a ‘yay’ or ‘nay’, depending on who you are. I personally like to just stay focused on my workout. Having an attractive lady around will just knock my focus. But that’s just me.

For the rest of you, working out in the presence of a ‘hotty’ might be the ONLY thing that keeps you coming back week after week. Nothing wrong with that! After all, it’s about making this bodybuilding game as fun as we can. ‘Fun’ is the only thing that will keep us engaged for the long term.

Since that is the case, get that head honcho to start advertising his gym services to the sexy elite beings of this human race. Tell him to get more females first.


Because the guys will go where the girls are at. Simple.

You can tell him that it will be good for business. Because it will be.

There probably are other things that may aspire you in your prime bodybuilding location, but these are the things that have worked well in the gyms that I have attended. Some of the gyms you attend might already be doing some f the above, if so, good! But if not, you better get knocking on the head honchos door, because inspiration is a must in this game.

See you in the comments.

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Stay Motivated By Looking ‘Ugly’ In The Gym

April 26, 2010 by  
Filed under The Fitness Bug


Get Ugly!

  • 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.


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’


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.

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The Short Effective Butt Workout

April 23, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug


I already know how popular the body part called ‘the butt’ is, from my previous posts, which show you how to increase the size of it. So today I’m giving you some more ammunition for your arsenal on your quest to ‘building a booty’ as those in my bodybuilding network would say. Today it’s in the form of a short yet effective workout routine.

Leg Lifts

Sets: 3
Reps: 8-12

(Increase the weight after each set)

Cable Hip Extensions

Sets: 3
Reps: 8-12

(Increase the weight after each set)

Exercise Ball Butt Lifts

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

Don’t know what that last exercise is?

No problem… take note.

  1. Find a floor mat and lie on your side
  2. Cross your arms in front of your body.
  3. Place a large exercise ball in between your legs nearer to your feet
  4. Slowly lift the ball up upwards using only your hips and butt.
  5. Return to the start position and repeat.

See you in the comments.

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5 Reasons Why Training Insane Bodybuilding Will Help You Sleep

April 20, 2010 by  
Filed under The Fitness Bug


If there is one thing that most of us adults suffer from, it would be lack of sleep.

Lack of sleep happens for many reasons, such as

  • Stress
  • Overthinking
  • Anxiety
  • Too much caffeine
  • And others (Some of which I’ll cover here)

But lucky for you, bodybuilding has a several ways to cure that problem and it all stems from the intense workout, which I’m sure you would have tried by now.

# 1 Body Exhaustion

An intense workout will tire your body out, yes. But bodybuilding is much more than just throwing a few weights around to get purposely tired. Bodybuilding is all about training the body AND mind. Sure, body exhaustion will help you get that first hour of sleep or so, but it won’t help you kill that stress that you’ve probably got on your mind.

To do that we use the ‘mind’ part of bodybuilding. All of that preparation for focus and setting goals will rub off on this scenario. What you do here is simply take 15 minutes to slow down. 100% stop!

You can choose to do anything you wish here, from sitting in silence to meditating. This will help relax your body on the spot. Repeating this exercise day after day will also condition your body so that you actually ‘sleep’ throughout the night. The body exhaustion is just a bonus to trigger it off. After a few weeks this will all become natural and it will no longer feel like an ‘exercise’. The same way that muscle memory works.

# 2 Yoga (Firreeeee!)

It’s been a while since I wrote a post about yoga, which you can find here. But if you have taken it up since then, you can now put it to good use to get you to sleep.

Stretching and releasing tension will make the brain relax too.

And in this case, we recruit the,

Yoga Bridge Pose


  1. Lie on your back with your knees bent at a 90-degree angle.
  2. Your heels parallel.
  3. Tighten your butt.
  4. Lift your hips and arch up onto your shoulders.
  5. Lace your palms together underneath your body and press your arms into the floor or mat.
  6. Hold the posture while taking 10 to 15 slow breaths.

Yoga is one of the fun, dynamic and relaxing parts of bodybuilding (The Stay-Fit Bug way) and performing this pose before bed time will definitely help you in your goal for a good nights sleep.

# 3 The Addiction Killer

If you’ve got a habit of staying up late, for no real solid reason, (The internet!) then an intense workout will fix that. If you think that you can stay awake after an intense workout (The kind that I describe) then you better think again. An intense workout will make you hit the sack and knock right out, just like good sex does.:)

I’ve been notorious for staying up late for no real reason at all in the past 10 years (not so much recently) and there really is no excuse for it. Get to sleep already. But if you have become a part of that crowd, or just another Facebook addict, then the intense workouts will fix that. You’ll become more productive in the early hours of the day, get more done and will live a better ‘healthier’ lifestyle overall.

# 4 The Bodybuilding Goal and Plan

If you’ve taken up bodybuilding and have become serious about achieving the results that you desire, then you would have structured your bodybuilding map and route. Grab The Build a 6 Pac: From Flab To Flat Ebook to learn how. If that is the case, then everything you do on a daily basis will be scheduled some what. That same schedule will obviously include sleep, and if you are on a success train, then the sleeping part of your day will be a breeze.

What about stress?

That’s no longer an issue. Any bodybuilding workout will help take stress off of your mind and leave you feeling more relaxed after a session. If you are performing an intense workout, there won’t be time to think of anything else but that. No room for stress here.

When it’s time for your body to sleep, it will sleep. Trust me!

# 5 Proper Breathing

If your goal is ‘overall fitness’ then you will be performing both resistance and cardio workouts. Since that is the case you would have (Or should have) learned the proper breathing techniques, which is vital in all parts of a bodybuilding workout. If not then it goes a little something like this,

  1. Rest your tongue on the roof of your mouth (just behind your upper teeth)
  2. EXHALE.
  3. Close your mouth and inhale through your nose for 4 counts.
  4. Hold your breath for 7 counts.
  5. Then, exhale while mentally counting to eight.
  6. Repeat this cycle 3 more times.

This is the same breathing technique I would use in athletics training between 200m training rounds (consecutive 200 meter sprints with short breaks). It really does slow your body down and help you relax. So take this kind of breather between your breaks during cardio training.

But this is all about getting a good nights sleep. This same breathing technique is great for getting into sleep mode.

But wouldn’t this make me sleepy in my workouts?


This breathing technique will not put you to sleep. It will simply help you relax by killing anxiety, which is something that you might have built up throughout the day. So it ‘prepares’ you for sleep.

Like I stated earlier, training insane isn’t just about throwing weights around in a mindless fashion just to prove that you have more energy than everyone else. It’s a complete mindset, in which you execute all actions in a planned and timely fashion. Bodybuilding in general will help cure many of your sleeping problems (If any). But training insane will make for an even more effective cure. Practice the above and sleeping problems will cease to exist.

Are you currently suffering from sleeping problems?

See you in the comments.

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Don’t Count Like A Robot In Your Workouts

April 19, 2010 by  
Filed under The Fitness Bug


One of the key rules about training insane and working out with TRUE and REAL Stay-Fit Bug intensity is that you should break the rules!

And one rule you should definitely be breaking is your rep numbers in your sets.


It is important that you set goals and perform the exercises as desired. But what you shouldn’t be doing is…

  • Set 1: 5 Reps, done, stop, rest
  • Set 2: 7 Reps, done, stop, rest
  • Set 3: 9 Reps, done, stop, rest

That is robotic, and working out like that won’t get you results, especially if your goal is endurance or weight loss.

What you need to do is change your focus to the workout experience. Get connected with the feel of the execise and push your body if you feel that you can. That will get your blood pumping and make you sweat. At this point your body will have no choice but to start speaking out loud.

”Damn dude… what’s going on here? I was having a good time sleeping in comfort!”

If your body is saying that to you every other workout, then you really are going to have to step your game up. Plenty of articles for you to read (check the archives).

Any how, once your body starts to speak, your body will be going through the much needed shock (shock body exercises). And that is when the results game will really begin. So when you workout from now on, focus on the intensity and getting that heart rate going. You might feel absolutely busted the first few times that you do this, but that is the only way to get real results I’m afraid. You really do have to break out of your comfort zone. Easier said then done I know. But practice on getting used to pushing yourself.

If you find that you struggle, then make sure you take some supplements, as most peoples lifestyles don’t allow for a 5-7 meal day everyday. What will probably happen is that you will manage this kind of workout technique quite well the first time, as long as you put the effort in. But then you find yourself fatigued come the 2nd workout. To solve this take the Glutamine supplement mix that I described. Check the post out to see how and why it will help in this scenario.

If you follow all of the above, there is no way that you cannot build the body that you desire, for strength, size or endurance. There are plenty more rule breaking tips to come. Just know that this is an important one to take note of for your workouts.

See you in the comments.

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Advanced Back Routine

April 16, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug


Its another workout routine day folks. I’ve finished today’s back routine and I am truly shattered!

Note: I only post routines that have caused me pain. If I’m in pain from these routines, then it’s likely that you will be too! After all, I am a complete animal when it comes to working out and taking pain

Any how, I never have had the best looking back muscles. I mean, it looks good, but it’s not my bodies strong point (You can even tell from my front pose picture in the bio). I’m a shoulders, triceps and 6 Pac guy.

Here’s the cause of today’s pain.

Bent Over Barbell Rows

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

Back Extensions

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

Close Grip ‘Front’ Lat Pulldowns

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

See you in the comments.

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Build Equal Size Biceps And Triceps… PLEASE!!!

April 15, 2010 by  
Filed under The Fitness Bug


Today I’m going to have an official ‘RANT’ ( A big complaint about something)

Today I am blasting all of one dimensional armed freaks out there who have decided to go to the gym to get ripped (good) but have failed to build equal sized, well rounded arms (bad). Meaning,

A) Has biceps/ No triceps

B) Has triceps/ No biceps

How does this happen?

1. Obsessive use of the tricep extension machine

2. Obsessive amount of bicep curls

In a nutshell…

Too much focus on isolation exercises!

Unless you have arms that are bigger than 15 inches, your entire focus should be on compound exercises ( exercises that work more than one muscle group at a time). That is when you will get the best results. When you hit a plateau, you just switch things up a little (Something which I constantly throw in your face). After a little time your arms will grow… equal in size!


When you focus on isolation exercises, you may think that doing endless bicep curls and tricep extensions will make them grow.


What’s actually happening is that you are damaging and shrinking them. So if you do end up with,

A) Big biceps/ No triceps

B) Big triceps/ No biceps

It’s because you are doing something right with your compound exercises, but something wrong with your forced efforts with isolation exercises. Which in turn hampers your growth. The only time you should be focusing on isolation exercises is when you are a seasoned bodybuilder and you know exactly what your muscles need at that current point in time (You find this out after you have your bodybuilding map and route in gear – Grab the 6 pac ebook to see how you can do this ).

Now that we have that cleared up, FIX IT!

Being a fitness freak, it’s hard not to notice these imbalances when you are out and about, as people start to strip off in the sun. But not having equal sized arms just isn’t sexy. In some ways it makes you look like a freak.

Just do yourself a favour and build some proper looking arms dammit. You’re hurting my eyes out here.

You have the correction and instructions now, so like Nike,


See you in the comments.

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Increase Endurance In A Kids Ball Pit

April 14, 2010 by  
Filed under The Fitness Bug


I know I mentioned that I was going to post part 2 to yesterdays post, but your just going to have to wait. I want to make it sexy 🙂

Any how, I want to share something that’s even more fun than that.

Playing in a kids ball pit!

I have been fascinated with these ever since I stepped foot in one as a kid (The ball pit maze to be specific). I don’t quite know why exactly. Maybe it’s just a part of a fantasy world that I wish to be in.

But after playing in these a few times (Yes, I have dived into one since my migration to adulthood) I realized how great playing in a ball pit can be as part of an endurance workout.

The obvious thing to notice here, is all of the swimming around, with the balls fighting against your ability to swim forward (Resistance). It might not seem like a lot in the first few moments of doing this (as a workout) But the balls really do hold you back and test your strength endurance to carry on.

If you really do want to give this a try then add it to a circuit (Krypton factor style) and then swim several laps inside of the ball pit. This is great for some variation and a unique way to test and increase your endurance. All while having fun 🙂

Talk you thoughts in the comments.

… See you in the comments.

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

April 13, 2010 by  
Filed under The Fitness Bug


Relax Your Muscles With Radox

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.


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


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.


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


  • 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.

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