Get Lean By Eating More Food!

August 30, 2010 by  
Filed under Books, Stay-Fit Bug Shop, The Fitness Bug


Today marks the official launch day of Belinda Benn’s Get Lean Program. Belinda Benn is the fitness model and writer that I interviewed on video here on the site a couple of weeks back. If you have been following, you will know that we spoke about her program there also.

What was unique about Belinda?

  • She’s in her 40’s and doesn’t look it
  • She transformed her life and went from the boardroom to business woman
  • And now the creator of the Get Lean Program which has launched today

Instead of giving you a page of text to read, I decided to give my first ever video review. I thought it would be a good idea to follow suit seeing as I interviewed Belinda on video.

Any how, here’s the video review

Here’s the follow up (Watch the video to understand why I’ve posted the content below)

Get Belinda Benn’s Get Lean Program here:

==>Click Here For Belinda Benn’s Get Lean Program <==



3 Extra Bonuses For FREE when you buy Belinda Benn’s Get Lean program.


This offer will be available up until Friday 3rd September! (Sales WILL be limited!)

So grab it while you can.

Get Belinda Benn’s Get Lean Program here:

==>Click Here For Belinda Benn’s Get Lean Program <==


See you in the comments.

Incoming search terms:

Introducing Stay-Fit Bug Progress And Transformation Stories

August 27, 2010 by  
Filed under The Fitness Bug


I’m changing up my routine again folks!

I’m introducing something new here on the site.

Transformations stories from everyday people… like you,

And not the ‘Pro’s’ that you’ve seen in the video interviews in recent months.


Well, I believe that you should be introduced to individuals that come from both sides of the coin. This way, you can see that the results portrayed by people like myself and the ‘Pro’s’ really can be reproduced by just about ANYONE!

Besides, I think this is where the true inspiration will come from.

Any how, without further a due, let me introduce you to our first transformation and progress story guest.

Mr. Lee Rankin

1: Who is Lee Rankin?

I am a high student and a dedicated hard working person, who is highly active, fit, strong and who enjoys bodybuilding/power lifting as a sport and hobby.

2. Before and After

In this photo i am 15 years old, 5’7, 124 pounds and 7 percent body fat.


In these photos I am 17 years old almost 18, 5’9″,190 pounds and 10 percent body fat.

3. Why did you get started in bodybuilding and how did you actually lose the weight/bulk up? How long did it take until you reached the level portrayed in the ‘after’ picture posted above?

I got started in bodybuilding/power lifting for a few reasons. First, I had a pretty stressful child hood, so bodybuilding/power lifting has helped me let out a lot of steam and has kept me away from getting into trouble.

I was always a highly active kid, doing competitive gymnastics, and I got into MMA when I was 14 years old. I was always the smallest person for my age all the way up to grade ten in high school. I got picked on a lot! Between my older brother and I, we were both very competitive in everything we did. We’ve both done the same things. My brother got some good results when he hit the age where he was old enough to lift weights. I wanted to join him, but I had to watch in envy as I am 4 years younger than him. But once I hit the right age I was in there!

After a year of lifting weights I got to twice the size and strength of my older brother. However, he eventually gave up on lifting weights, yet I continued to move on which allowed me to get to the stage where I am at now. People no longer pick on me or even think about picking on me except for my close friends who are just playing along. Also when i was a little kid I remember my step dad used to randomly flex his big biceps by showing them off to me and my brother, because he use to do bodybuilding and I kept on thinking ‘I want that’, and more. Through out my childhood Arnold Schwarzenegger, was my big time fan and every time I saw his big muscles on TV or on magazines I kept in the back of my mind I wanted to look like that.

I was able to bulk up by eating right and training hard and sleeping right… and real dedication. It took me about 18 months until I started to notice good results.

4. Did you take any supplements along the way?

Yes, I have taken supplements along the way and still do take them. I have taken whey protein powder, different types of creatine and multi-vitamins.

5. What has your diet been like throughout the whole process?

My diet has been pretty crazy throughout the whole process, my diet changes depending on if I’m cutting or bulking, but most of the time I spent bulking so I made sure I ate enough for my bodyweight, which consisted of protein and carbohydrates and overall, healthy foods.

6. How did you train throughout the whole process. Was there a balance of both cardio and resistance training activity?

My training has been very weird and is still weird. I have many friends who are bodybuilders/ power lifters who have different workout methods so sometimes I follow theirs or I make my own, but it pretty much changes every week. Some days I’m as strong as an Ox, but I don’t look like a bodybuilder so I lift heavy on other days. When I do, I look like a little Arnold Schwarzenegger who obviously can’t lift as heavy… and it depends on what stage I’m at. If I’m bulking, I wont do as much cardio and if I’m cutting then I will do more cardio… and I try to listen to my body. Not many people listen to there body and that’s when they face injuries.

7. What are your short/ long term goals?

My short term goals?

I want to hit 6% body fat, which I’m really close to. I’m cutting right now and I currently at 8% body fat. Then I will start bulking back up again. My long term goals is that I want to win a few bodybuilding competitions and maybe some day a Mr Olympia.

8. Finally, what is the one, most important and valuable piece of advice that you would give to those who want to mimic your dieting and fitness success… so far?

My biggest advise, would be train hard and make every work out count so that the next day of your work out you feel sore. Eat right depending on what your goals are and sleep a lot.

Do you have a transformation story to tell? If so, be sure to email me or leave a comment and you to can be featured here.

See you in the comments.

Incoming search terms:

3 Non Crunch Destabilizer Exercises To Build Abs (And Core Muscles)

August 25, 2010 by  
Filed under The Fitness Bug


You’ve heard me say this before and I’ll say it again…

‘Did you know, I can’t remember the last time I performed a single crunch or sit up?’

10 years to be exact!

Of course, I have performed variations of these exercises, such as the decline bench sit ups. But crunches?

NO, NO, NO!!

No more of those for me. No…sirrryy!

Of course, as a newbie that doesn’t yet have abs, crunches will be a great stabilizer exercise to focus on.

(Stabilizer exercise = Exercise that allows you to focus on a specific body part)

But for those of you who have been exercising for 6 months or more, you will know the importance of switching things up every now and again.

  1. Will keep your muscles talking (Shock those babies!)
  2. Will prevent you from getting bored

And I don’t care who you are, performing crunches months on end will get damn boring. So what we do is introduce…

Destabilizer exercises to build abs (And core muscles)

What are these?

Destabilizer exercises are exercises that throw your body off balance during an exercise. This helps recruit other muscles of your body so that they contract and hit deep within the muscle tissue… including your abs.

(Which is how and why I’ve been able to maintain my abs without having done any crunches for such a long period of time)

The Exercises

The Exercise Ball Plank

We all know that it’s all about ripping up your ‘core’ section to obtain the million dollar human ‘look’, and the plank exercise has always been great for that. However, we like to innovate around here!

That’s why we throw in an exercise ball.


Because this will throw you off balance, make your entire body work and of course increase intensity.

How to perform

  1. Kneel down on your knees and rest your forearms on top of the exercise ball
  2. Raise your self up
  3. Push your body up and extend your legs backwards like you do in the standard plank exercise
  4. Balance yourself in that position and hold it for about a minute
  5. Make sure you keep your body dead straight… no arching!

Deadlifts (Single leg)

We all know that the standard dead lift exercise is one of the big daddy killer compound exercises.

(An exercise that works all 4 limbs of your body)

But what we do here is get creative. Like I said earlier, it’s all about throwing your body off balance, as this is how we force the other muscle groups to work… including your abs. However, we can’t go into this exercise with the same mindset as we do with the standard deadlift (Oh, go ahead… try if you will… just know that I did not advise you to do so).

What we do here is trade the heavy weight for a lightweight, which ironically still provides a challenge.


How to perform

Grab a pair of dumbbells or a barbell

  1. Stand straight with both feet together and place them in front of your feet
  2. Reach down towards the bar/dumbbells and extend one leg backwards in the same movement (Make sure both legs remain dead straight throughout the movement)
  3. You can always place a bench behind you and rest your leg on that as you kneel down If you’re just starting out and if your balance isn’t too good
  4. Slowly rise back up and then repeat the movement

Single Leg Raise On Exercise Ball

This is another exercise that takes advantage of increased intensity (Gotta love these exercise balls!).

How to perform

  1. Find and exercise ball
  2. Start by lying on the exercise ball on your lower back
  3. Bring your hips up so that they are parallel to the ground.
  4. Stretch your legs out in front of you, knees bent so that they are at a 90 degree angle.
  5. Make sure your feet are placed well on the ground

Now balance!

  1. While in this this position, lift one leg off the ground and extend it (dead straight)
  2. Hold this position for the one minute.
  3. Then repeat with the other leg.

Stay-Fit Bug challenge

Like many bodyweight exercises… they may become ‘easy’. If this exercise does become easy, do this…

  • Grab a dumbbell and hold it directly in front of you with the opposite arm. Just like with the pistol squats.

Want more of a challenge?

Just keep on increasing the weight!

All of these exercises will help you maintain those abs you worked so hard for and of course, rip the hell out of your core section. I talk a lot about the exercise ball here and in the ebook. And rightly so!


Because they allow for a sh*t load of variation and ROM (Range Of Motion), which of course, is when most exercises will give you the full benefits of the said exercise.

If this is all new to you, be sure to grab both!

The Unique Bodyweight Exercise Ebook

And The Exercise Ball

SPRI Xercise Ball Package With DVD And Pump, 75 Cm Xercise Ball Pack

(Which is used heavily throughout the ebook with exercises like those mentioned above).

Yes… building abs does have a lot to do with your actual diet. But the ratio varies from individual to individual.

Here”s the ratio that probably applies to most of you.

However, this ratio did not apply to me (More like 20% diet 80% gym).

Either way, when it comes to actually maintaining a 6 pac (and your core) you will want to follow everything mentioned here, because boredom WILL strike and shocking muscles is part of the game.

To all our bodybuilding successes..

See you in the comments.

Incoming search terms:

Why You Should Take Up Martial Arts – The Benefits of Muay Thai (The Community Speaks!)

August 23, 2010 by  
Filed under The Fitness Bug



I am always rambling on about the importance of finding an activity that you enjoy along side bodybuilding. By doing so, you’ll be able to actually have fun throughout your fitness lifestyle. I personally look forward to going to the gym every week (Especially if it’s a good gym). That is

  • Good people
  • Good community
  • Good staff
  • Good facilities

However, pumping weights and running on the treadmill may get very tedious for many, unless that gym has facilities that allow you to take up your favorite activity/ sport. If your gym doesn’t have those facilities, it would be in your favour to find a place that does. If you aren’t currently taking up any other activities other than bodybuilding… try it! You may surprise yourself. In fact, research has shown that trying new things will keep you young. Who know’s, you may even reveal a talent that you never knew you had and begin competing in that sport or activity.

With that being the case, I’m now going to introduce you to a form of martial arts that I have been a long time fan of, ever since traveling to Thailand and since being a fan of this film…

Which has seen the release of the 3rd film this year

Muay Thai

If you have no idea of what Muay Thai looks like, have a watch of this video featuring the legend himself Tony Jaa.

Impressive yes… No?

Any how, I don’t care what you think about the video. I just know that his fighting style ROCKS!

Why Martial Arts?

  • Martial arts is a great sport to take up for a few reasons…
  • Encourages self discipline
  • Trains you for self defense
  • Trains you for a positive mind set
  • Is great for under 16’s, who shouldn’t really be hitting the Free weights… yet. But who are obviously enthusiastic and excited about working out (Build functional strength)

However, I haven’t taken up any martial arts before, so my take on Muay Thai would be slightly biased in regards to talking about what it’s really like. That is why I invited some guests over from the Facebook community to give their take on the benefits of taking up Muay Thai along side the bodybuilding lifestyle. All of whom have 5+ years experience training in Muay Thai. People who were once on the fence about trying something new… just like you.

Any how, if Muay Thai is something that has interested you, like it has with myself, then read the verdict’s of these individuals and make your decisions from there.

Joel Ramirez

Joel is great member of the community whose knowledge and opinions about the bodybuilding lifestyle are mutually respected.

Joels Take on Muay Thai

You see… you ask anyone who trains in it to compete will say” it’s a life style”. Now that life style like that in all sports and cultures will vary depending on their coach and gym. You have your traditional Muay Thai gyms like that of Sityodtong LA (head trainer Walter. Check him out on my list), then you have your rouge gyms that compete in Muay Thai but don’t follow the tradition like Power Box (Check out Christopher Moorings) and of course everything in between.

I only know my perspective and that of my friends that train at Sityodtong, and to give you a synopsis of what I have learned about other gyms through my experience.

First you got the owner and trainers

You first got those who treat their fighters like their kids. They love them and yell at them like their own kids. Then you have the pay check coaches and owners, the ones that are there running a business throwing people in smokers and fights that shouldn’t be there. Walter and Chris are the first I trained with… Chris for years; he became like a father to me. He was there for me when it came to my technique and when it came to my issues outside the gym. He emphasizes a style that doesn’t conform to tradition but to that which will complete you as a fighter. All work in the gym has a purpose, looking good has nothing to do with size but having your technique down. For what purpose does having huge biceps have if it isn’t going to help you be faster, stronger and keep better form. The Same thing goes for diet, drink, smoke, junk food and the like don’t help you be a better fighter so you don’t consume it.

Cross training only is done if it’s going to help you get that hand raise at the end of the last round. It’s all about dedication and consistency. If you slack off you won’t get the extra work in.

You gotta love to train, cause the ring is just the icing on the cake”( The machine gun).

The people and the environment

Those folks there are closer to me then my family and friends for they will let me strike them to help better myself and I let them strike me to help them. All size and skill levels , regardless of how much work you put in, there’s always something to learn from everyone. You tell me… how many people you know that you can say will do the same for you punch after punch, round after round, day after day, month after month?

Now, in regards to other gyms that I’ve come across, it’s all about busting the other guy, regardless of size and skill, otherwise you become a punching bag instead of a sparring partner. As for the other members in the gym? I can’t tell you much about them when I hit the gym. I have too much to work on to worry about other people you see “In a sport where everyone is working towards perfection and in a world of imperfection, you gotta make sure you’re less than perfect is better than every one else’s” ( machine gun) so no time for the other folks. In the end of it all its you only you in the ring doing it for you, not tradition, not for your gym, not for anyone but your self.

Janet Darby

Janet Darby is another member of the Stay-Fit Bug Facebook community. Read her guest post to learn more about her

The Ultimate ‘Done For You’ Bodybuilding Regime (Greek)

Janet’s Take on Muay Thai

I first started Muay Thai lessons twenty six years ago. The first martial arts I did involved English full contact karate, but after taking a weekend course with a Muay Thai expert, Master Toddy from Thailand , I was well and truly hooked. I loved the body conditioning and what it did for my fitness levels, I loved the stretching and what it did for my flexibility, and I loved the discipline and mental focus the training gave to me. I stayed with Muay Thai training for three years and encouraged my family to join me. We lived in a rough area of the North of England and it gave me a little piece of mind  that we could defend ourselves if we ever needed to do so.
I left Muay Thai for many years, but last year, after returning to bodybuilding , I started to wonder if I could ever return to kickboxing. I remembered enjoying the classes so much… fun with built in cardio and stretching thrown in as a bonus. Perfect for me even now at 54 years of age, if I could keep up with the rest of the class.
I didn’t need to worry, after a couple of years training back at the gym and power walking every other day, I kept up easily with the class. I was also shocked to find I was more flexible than people half my age!  The moves came back to me quickly, and the co ordination to do the combinations was soon picked up again. The instructor and the class members made me feel very welcome.

People look at me as though I am crazy when I tell them I am going to Muay Thai classes twice a week. But I feel great, have better mental focus, have exceptional flexibility for my age, and twice a week I can look forward to learning new things with like minded people. Knowing Muay Thai makes me feel more self confident and disciplined. It makes the difference between being frightened and unsure in threatening situations and feeling in control and aware of my surroundings.

Josh Dakin – Member of the Stay-Fit Bug Facebook community had this to say

The key benefits?

It depends on how you train, with muay thai and I’ve gotten more flexible, increased in my reaction time, and cardio performance is insane. I also like the adrenaline rush I get when im grappling with my friend. In my opinion, grappling is more intense for the fact that you’re trying to control your opponent on the ground so you’re constantly trying to stay on top or if you’re being mounted your trying to control him/her from your back.

I get an insane sweat in about 15 minutes from this!

Taking up Muay Thai is on my to-do-list no doubt. When that will be? That I do not know. I’ll take a leaf out of my own book and set some goals and a time limit to take it up by. Perhaps you should do the same if the above seems like it could be your cup of tea (An English thing that ;))

See you in the comments.

Incoming search terms:

Video Interview With Belinda Benn (Fitness model/writer)

August 20, 2010 by  
Filed under The Fitness Bug, Video Interviews


A/k/a Ripped piece of barbed wire!

Learn how she has defied the laws of aging and how she found the secret to staying and looking young!

One of the key benefits of the fitness and bodybuilding lifestyle is that it can preserve youth, making you look much younger than you really are. It can even turn back the clock in some cases.

And guess what?

It has happened in Belinda’s case! A living and breathing example of someone that has taken up the lifestyle and has proven that it can keep you looking young.

But we’ll also learn about how she has fitness fun and the importance of finding a sport or activity that you enjoy in order to make your fitness and bodybuilding lifestyle complete.

Want to know Belinda’s real age?

Then make sure you watch the full program below!

The Full Program

Embed the video:

<embed src=”” type=”application/x-shockwave-flash” width=”640″ height=”510″ allowscriptaccess=”always” allowfullscreen=”true”></embed>

About Belinda Benn

Belinda is an international fitness model, sports and health writer, personal trainer and author of the Get Lean Program.  Apart from weight training, her favorite sports are surfing and boxing. She is Australian and currently lives in Panamá, Central America.

(Click the images to enlarge)

Belinda’s Get Lean Program

Belinda will be launching her Get Lean Program before the end of the month. Make sure you sign up here to receive subscriber only benefits on the lead up to the launch.

The articles mentioned in this interview

10 Reasons to workout

10 Top Foods To Keep You Young

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

The Only Way To Train Is To Train Insane

Stay Ripped By Building Mature Muscle

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

Why You Are ‘Ripped’ And Why Your ‘Friends’ Are Not (Negative B*****ds)

Got a question?

Got a question about the topics covered in this interview?

Then be sure to leave your thoughts in the comments.

Incoming search terms:

Chad Shaw (Natural Bodybuilder) – A/k/a The Natural One! Interview with

August 18, 2010 by  
Filed under The Fitness Bug, Video Interviews


Learn how he got ripped, bulked up and stayed ripped!

Chad Shaw is a natural bodybuilder who also goes by the name of…

The Natural One

Which is one of the key reasons why I wanted to get him over on the site, because he is living proof that you can build lean muscle mass, bulk up and more importantly, keep your definition.

Oh yea, he also maintains his physique along side demanding profession, like most of you here!

What you will learn!

  • Why adversity is your friend
  • Why no one can get in the way of your goals
  • The benefits of the fitness and bodybuilding lifestyle
  • If my Train Insane concept really works?
  • How Chad has fun with fitness?

About Chad Shaw

Chad Shaw is a fitness column writer and natural bodybuilder (Since 1984).


  • 1991 Mr. Wisconsin teenage division champion.
  • 1995 Midwest Wisconsin Natural heavyweight champion.
  • 1996 Midwest Wisconsin 2nd place light-heavyweight.
  • 2000 Team Universe 3rd place heavyweight.
  • 2004 Midwest Wisconsin 2nd place light heavyweight
  • 2006 Mr. Wisconsin (A non drug tested show) 6th place out of 16 in the light heavyweight class.
  • Most recently –  A finalist in the spokes model search and appeared in bodybuilding.coms magazine ads
  • Was featured in Planet Muscle magazine and has been chosen for the cover of World Physique magazine. Most recently, he was named Mr.March on

Side Body

Angled Bicep

Slim Waist Line

Mid Body

Outer Arm Pose

Upper Arm and Shoulder

Chest and Abs

Standing Relaxed



(Click images to enlarge)


Connect with Chad

Chad on Facebook

Chad on Bodyspace

The Interview


Stay-Fit Bug: One of the most recently discussed topics here is the challenge to build muscle (which requires carbs) and keep the body fat percentage down at the same time. One of the key reasons why I wanted to interview you was because of your excellent display of muscle definition (and bulk) and display of very little body fat. How have you managed to overcome this challenge?


Chad Shaw: First off, thank you for the kind words. Carbohydrates have really gotten a bad rap in the bodybuilding and fitness industry as of late. The truth is, carbohydrates aren’t the boogey-men that so many people in this industry make them out to be. Where people run into trouble gaining body-fat from carbohydrates is in their timing. If you ingest the wrong carbohydrates at the wrong time of day you will encourage fat gain. If you ingest them at the right time you will increase the anabolic activity in your body and experience better muscle gains and recovery.

High Glycemic carbs like simple sugars, cold cereal, white rice, potatoes, and bread, to name a few, are great carbs to ingest right after an intense workout when glycogen levels are depleted. Doing so will cause a dramatic insulin spike which will reload the muscles with glycogen and drive essential amino acids into the muscle cells to support recovery and growth. Now, should you ingest these types of carbs in the middle of the day if you’re sitting behind a desk at work, or at night time before bed, then these high glycemic carbs are your worst enemy because they will spike insulin levels, which will drive the sugars directly into the fat cells since it is unlikely the body will be depleted of glycogen at these times.

Sugar is actually toxic to our nervous system, so that when sugar enters our blood, our body must do something with it to avoid toxicity. It will use that sugar for immediate energy, which is what you need right after a workout, or, if it doesn’t need that sugar for energy, it will store it as fat very rapidly.

During the early part of the day, I will take in just enough low glycemic index carbs, like fibrous, whole grains and green leafy vegetables to maintain my energy levels and stave off hunger. Activity levels play a big part of how many carbohydrates you require in a day. I sit on my butt at work all day so there are some days I may not take in over 60 grams of carbs. My body doesn’t require it. I wouldn’t suggest this practice to a construction worker or landscaper though. These jobs are much more physical and some of those guys may need to take 400-600 grams of carbs in a day.

Stay-Fit Bug: That last point is important for sure, which is why I encourage individuals to analyze their lifestyle first when they come to me with their struggles.

Stay-Fit Bug: What special dieting tips would you give to those who are struggling to keep their body fat percentage down?

Chad Shaw: I always tell people to take in small but frequent meals (at least 5 per day), consisting of quality, lean proteins, healthy fats, and low glycemic index carbohydrates. All too often people try to lose fat by only eating 1 or 2 meals per day. Doing so will lead to a metabolic melt-down! When you go long periods without eating, the hypothalamus in our brain will release chemicals to heighten the sensitivity of the fat cells so that when we do eat, more of the nutrients we consume will be stored as fat!

This is a primitive survival mechanism our bodies are equipped with to protect us from being malnourished. Also when we don’t get enough nutrition, the body will metabolize its own muscle for a protein source which will cause your metabolism to slow down even more. Muscle loss is what you don’t want if you’re trying to lose fat! If your goal is to lean out, then your aim should be to add more muscle to your frame!

Stay-Fit Bug: That is one of the core rules fast metabolism building, yet I still meet people that simply do not believe in following that. Thank you for being yet another person that helps in setting us straight!


Stay-Fit Bug: I know you suffered from injuries, as described on your Bodyspace profile…

  • Ruptured discs in your spine due to a severe back injury
  • Scoliosis
  • A ruptured bicep tendon
  • Ulnar nerve damage
  • A torn rotator cuff
  • An absent an anterior cruciate ligament
  • A medial meniscus in one knee which resulted in many dislocations and cartilage tears that required surgery and then also your opposite leg was 4 inches longer than the other leg which also required intense surgery to correct.

But how did they all come about and how exactly has bodybuilding helped with the recovery of those injuries?

Chad Shaw: Well the scoliosis, being born without an anterior cruciate ligament on top of having a deformed knee, and also being born with a 4 inch, leg length difference, were all due to bad luck of the draw! This was the hand I was dealt and this is what I’ve had to live with. The other injuries came about as a result of me being stupid and refusing to listen to my body.

For example, the ruptured disks came about when I was in 7th grade, from me trying to lift weights that were way too heavy for me, using crappy form, and not stopping when I felt pain. When I began lifting at the age of 11, I just hit the ground running! I wanted to lift the world like right now, and didn’t consider being careful because of my physical idiosyncrasies so I paid the price for it.

The ulnar nerve damage came about when I was 21 years old and thought it would be cool to be a professional arm wrestler. Actually it was. I loved doing it, and I won every single tournament I ever competed in. After doing it for 1 year I began to have allot of pain in the inside of my elbow and also numbness and tingling in my hand. I went to a sports medicine doctor who examined me and told me I just had tendonitis, and that I could continue arm wrestling, and just to ice my arm good after tournaments. I took his advice and kept arm wrestling even though the pain kept growing worse. I didn’t care how bad it hurt, I would rip my own arm off before I would let anyone beat me, that’s just the mind set I had. I continued winning tournaments another 6 months until finally I realized something else had to be seriously wrong with my arm and I had to quit. I went back to the doctor and demanded that they do an MRI and they finally did. The results were terrible! The doctor said my alnar nerve was severely damaged to the point where it could never heal and that it would just deteriorate and I would lose normal muscle function of my hand and forearm and never be capable of lifting heavy again.

The rotator cuff injury came as a result of over training. I loved to bench press! I was the king of that exercise at my gym, so I did it too often, not allowing enough recovery time between workouts. Again I ignored the warning signs of my body and paid the price.

Last but not least, I was in the middle of an arm workout one day kissing some 90 lb dumbbells doing inclined dumbbell curls when one of those dumbbells kissed my ass as I heard a loud snap while I was hoisting up my 5th repetition, then suddenly I felt my shoulder drop way down, and my bicep began swelling, and balling up like soft ball. By the next day my bicep was all black and blue, and was swollen up huge! I went to the doctor and discovered that I had a complete rupture of my proximal bicep tendon. The doctor people with that injury normally don’t get it fixed because they often lose more strength post surgery. I let it go then and decided not to do the repair surgery. So taking a volatile approach to weight lifting caused me some nasty injuries, however, by taking a smarter, more controlled approach to weight lifting, it was a huge asset in helping strengthen my injured areas to get them fully functional again.

Stay-Fit Bug: Wow! And I thought I had it bad with my dislocated shoulders. One thing I can agree on there is that weightlifting also helped strengthen my injured areas. The dislocations are now almost non-existent.

Stay-Fit Bug: Do those initial injuries still affect you? If so, how did you deal with those challenges then and how do you deal with them today?

Chad Shaw: Yes they do still effect me to this day. The worst has been my knee that is absent the ACL. Mostly because I’ve suffered multiple dislocations that caused all the cartilage in my knee to get tore up, so I had to have all the torn cartilage scoped out, which has left me with very little cartilage left in my knee. This has led to severe arthritis. Any time I sit or lay down, then stand up, I have to stand for a bit and work my leg back and forth to get the pain to subside before I can begin to walk. It causes me pain all day, but so what? There are many people out there who live with much worse pain then I have. The only thing keeping me going I think is taking my Super Cissus Rx and Cosamine ASU.

I still train my legs heavy to keep up the size however, I need to wrap my knees good when I train, and I’m not able to use a very deep range of motion on most exercises. I use allot machines because they are less stress on the joint. I can do Smith machine squats, but free style squats are out. I still have back issues on occasion and I’m a frequent flier at the chiropractic office but those treatments have worked miracles for me! Surprisingly, not having my proximal bicep tendon hasn’t affected my bicep strength at all! Where I do feel a weakness from it though is in any type of over head movement that involves pushing weight above my head. Also, I can’t spread my arms quite as wide out as what I used to when performing various fly exercises for my chest. When you have an injury or disability you just simply learn to adapt and experiment with different exercises to determine what you can or can’t do.

Stay-Fit Bug: What is the most important piece of bodybuilding injury prevention advice you would give to fellow bodybuilders. Newbies and pros alike. After all, we all need reminders every now and again… right?

Chad Shaw: First off, don’t over train! Over training I believe is responsible for about 98% of career ending injuries. As you grow stronger and lift heavier weights, you end up cutting an even deeper inroad into your bodies recovery ability which must be compensated for by an increase in recovery time between workouts in order to allow for over-compensation or muscle growth to occur! Marathon workouts will only set you back. If your spending much more than 30 minutes in the gym each lifting session, then you’ve been there too long! This isn’t only a waste of time, but it is counter-productive!

Secondly, listen to your body! If you’re in the middle of a set, and something doesn’t feel right, quit and live to fight another day. If you begin to feel pain which is not to be mistaken for a burn, then that is your body warning you that something is wrong, and that you may be on the verge of a nasty injury!

Stay-Fit Bug: This is a constant hot topic that people still tend to ignore. I really do hope that people take note of what you’ve just said here.


Stay-Fit Bug: Intense training is a must if one want’s to build real muscle, like you have. What I like to call training insane! Are there any killer intense training routines you can share with us. A routine that will shock the hell out of our muscles?

Chad Shaw: I agree! In order to trigger an adaptive response in the body, you must train very intensely! My workouts are brief but of the highest level of intensity. I get tons of questions from people about how to gain better over-all chest development. This is my current chest routine that has been producing awesome results for me! Don’t let the low volume fool you, if your pushing yourself all out, then this will kick your ass!

Flat Dumbbell Press or Bench Press

3 warm up sets (not to failure), progressively adding weight on each set. Then 1 heavy set of 6-10 reps to complete failure.

Smith machine Inclined Bench Press

Perform 1 warm up set (not to failure), Then do 1 heavy set of 3-6 reps to complete failure + 10 second rest pause, drop weight 10-20%, push to failure, + 10 second rest pause, drop weight 10-20%, then push to complete failure.

Cable Cross-Over or Fly machine

Warm up set (not to failure), then 1 set of 8-12 reps to complete failure. Hold weight statically as long as you can on last rep!

The low volume scenario is definitely where so many people get it wrong. Less = more!


Stay-Fit Bug: ”I know now from experience that you should never ever give up on your dreams or anything your passionate about and don’t ever let anyone tell you that you can’t realize your dreams and make them come true no matter what your circumstances are!”

That’s a quote from you, which is also straight from your Bodyspace page, which directly relates to an article I wrote recently.

Why You Are Ripped And Why Your Friends Are Not (Negative B*****ds)

Did you get any negative responses from friends or family members when you decided to take up bodybuilding?

Chad Shaw: Oh yeh! Ha-ha! My parents would blame body building for every problem that occurred in my life. Any injury I had even though I was born with all these physical malfunctions, they would always tell me

“That damn weight lifting is going to kill you if you don’t stop!”

I was much shorter than my siblings so they would say…

“That damn weight lifting is stunting your growth, that’s what the doctor said!”

Then, if my grades began to slip in school they would say…

“You better lay off that damn weight lifting and worry more about your grades or you won’t have any future!”

My parents felt this way because they didn’t understand bodybuilding. The concept just didn’t make sense to them.

Stay-Fit Bug: Did you receive positive support, after all your older brothers were bodybuilders who also inspired you to get into bodybuilding, right?

Chad Shaw: Outside home, it seemed like most people had a great deal of respect for my efforts because I was so young when I began and was very developed for my age. In grade school and middle school my older brothers were very supportive and encouraged the desire to be a body builder. Since they are 7 and 10 years older than me, they weren’t around most of the time I was weight lifting. They were at the age where they were more concerned with dating, getting out with friends, and trying to move out of the house on their own, so they were moved out before I finished middle school. After that it was seldom I would train with them. It seemed like when I really got into body building, they sort of lost interest in it. Now they don’t do it at all, though, they have fantastic genetics for building muscle.

Stay-Fit Bug: I regularly talk about the importance of making the bodybuilding lifestyle ‘fun’ on this site, as I believe that having fun is a good way to ‘stick to it’ and stay fit for the long term.

I already know that you love the entire bodybuilding experience (The gym, the soreness) as do I! But that may often lead to boredom for some people. My advice to them is to structure their lifestyle around their fun activities. Do you agree with that?

Chad Shaw: I agree with that 100%! It’s important to have balance in your life! This is another reason why I favor short but intense workouts. #1. They are more productive, and #2. They allow you to have much more free time to do other things you enjoy.

Stay-Fit Bug: Do you take up any other ‘fun’ activities to keep yourself fit and active?

Chad Shaw: Although I’m very busy with work and also writing articles, I do make time to do other things I enjoy. I love walking my dog, going fishing, chopping wood, working in my yard, and in the winter time I like sledding.

Stay-Fit Bug: Sledding is a popular one that I spoke about at towards the end of last year.

Stay-Fit Bug: How have you changed internally, mentally and emotionally since entering the world of fitness and bodybuilding?

Chad Shaw: Internally, I’ve gained a great deal of confidence and determination to pursue goals and go after what I want in life. Mentally and emotionally, bodybuilding has worked wonders for relieving stress, and giving me a much more complete sense of worth. I feel so welcome and appreciated in the world of body building and fitness. I can’t really say that about some of my other roles in life. Being a part of this community has been more rewarding than anything in my life!

Stay-Fit Bug: What’s the next step for Chad Shaw? What are your short term/ long term goals?

Chad Shaw: Well, like most body builders I want to build the absolute best possible physique that I can! I love writing and educating people on the subject of body building and I do it as a hobby right now. A long term goal for me is to some-day write for a big magazine or do something related to this industry for a living. Many people have the misconception that I make a lot of money writing for several websites and being published in magazines and ads, but the truth is I have never made 1 penny off of doing any of it. I do it because I enjoy it. It sure would be awesome to actually get paid enough money to make a living doing something that I truly enjoy so I plan to make that happen one day. Till then my face is to the grind stone like most people, doing what I have to do in order to get by and have good health insurance for my family and I.

Stay-Fit Bug: Finally, What is the one, most important and valuable piece of advice that you would give to those who want to build their body for the better… just like you have?

Chad Shaw: The best piece of advice I can give is to keep your focus! So many people are ‘gung ho’ about transforming their bodies at one point and then get distracted by some adversity in their lives that causes them to leave their dreams by the way-side. My advice is to always keep your goals close at heart at all times and never lose sight of them no matter what obstacles fall in front of you!

People I see are very creative at inventing excuses that prevent them from working out of keeping a clean diet. People need to stop telling themselves CAN’T! If you believe you can make something happen then it’s possible, however, the opposite of that is also true!

The biggest obstacle that stands between you and your goals isn’t your job, it isn’t your husband, your wife, boy friend or girl friend. It isn’t the quality of your gym equipment or how fancy your workout gear is. It isn’t your age, your financial status or the weather. Your biggest obstacle that keeps you from realizing your goals is your MIND! So put away the excuses and stop saying “can’t” and start telling yourself “CAN!”

Got a question?

Got a question about the topics covered in this interview?

Then be sure to leave your thoughts in the comments.

Incoming search terms:

8 Of The Worlds Best Hotels For Post Workout Relaxation

August 16, 2010 by  
Filed under The Fitness Bug


If you are new here, you might not know about one of my other passions.

Spontaneous traveling!

If you want to know a little more about Shaun’s traveling his-story, read these posts

The Ultimate ‘Done For You’ Bodybuilding Regime (Greek)

How Shaun Sinclair Has Built Muscle As A Hardgainer

And just in case you haven’t noticed, I have actually written a number of these articles whilst on my spontaneous travels. However, most of my wildest traveling shenanigans happened before I started this site. But like some of you traveling fanatics, I am always going to be looking for some new places to travel to and experience.

Since this is the bodybuilding lifestyle, why don’t we look for places where we can travel, train and have tourist fun all  within the space of a single hotel!

After all, the ‘fun’ element is what keeps us motivated for the long term… right?

  • Truly unique hotels
  • Great gyms
  • Over the top amenities

… Is the name of the game here. Now, I haven’t yet visited any of the following destinations, but word of mouth has done a good enough job to let me know that presence needs to be felt in these places in the very near future.

(Image credits: by

#1  The Enclave Cliff Side – The Post Ranch Inn (California)


  • Natural
  • The woods
  • The sea
  • The view
  • No TV

The natural environments completely do it for me. Especially in an age where everything is digital, which in most cases consumes the whole of our day. The pictures alone already have me sold, let alone the reviews. Bodybuilding, fun and real relaxation…. I would think so!

The devils in the detail

  • Gym
  • Outdoor swimming pool
  • Spa
  • High speed internet (I’ll still try and stay away)
  • Free parking
  • Room service

(Click images to enlarge)

#2 Pure Modern Prestige – W Los Angeles – Westwood


  • Service
  • Stylish
  • Cool
  • Trendy

I’ve been told that this is the place Hollywood stars like to stay. If so, then it’s quite easy to see why it would attract the ‘part’ crowd. More importantly, there are good words about their gyms to, with some using the words ‘state of the art’. Good training, good parting, good vibes… I think this could be a winner by my standards.

The devils in the detail

  • Business centre
  • Top gym
  • P.A.W – Pets Are Welcome
  • The Acura experience – Get shown around the city in style
  • Heated outdoor swimming pool
  • Spa
  • Restaurant
  • Internet
  • Sauna
  • The ‘W’ living room

(Click images to enlarge)

#3 Screams Concept – Hotel Unique (Sao Paulo, Brazil)


  • Concept
  • Unique
  • City view

I don’t know about you, but the idea of a ‘ship themed’ hotel in the middle of a hot city just screams TAKE ME THERE! I love anything that has a theme behind it, and from what I’ve seen inside and from what I’ve learned from others, this place simply rocks and it’s all about ‘the experience’. Oh, and they have the most important thing… a top class gym, with a popular pool side!

The devils in the detail

  • Top class gym
  • Plasma TVs, CD/DVD players with access to hotel’s DVD library
  • Work station
  • Italian Jacuzzi tubs, separate showers
  • Concierge
  • Valet parking & car service
  • WI-FI
  • Champagne offered upon check-in
  • Rooftop SKYE Restaurant & Bar with breathtaking views of Sao Paulo
  • Rooftop red swimming pool with subwater sound system.
  • The Wall Bar & Cyber Café

(Click images to enlarge)

#4 Eastern Elegance Extreme – Ritz-Carlton Hotel Sanya (China)


  • The full package
  • Ultimate luxury
  • Tropical

This place is basically a beach destination where all of the hotels run across the entire beach. This hotel sits right at the end, which means, if this hotel is as good as it looks and as good as everyone says, then peace and quiet away from the crowds is what you will get here. I gave the keyword full package because it also makes for a great families destination for those with kids, from what they have on offer. But where this one seems to win over others is the catering for non gym activities such as yoga and outdoor cycling. Any how, I’ll be give my own verdict soon enough.

The devils in the detail

  • Water sports
  • Gym
  • Tai chi
  • Yoga
  • Lagoon Pool
  • Tennis
  • Adults program
  • Vegetable Garden
  • Ritz kids program
  • Ritz kids club
  • Golf (several clubs)
  • Spa (different variations)
  • The Cube bar
  • Several dining options (indoor/outdoor)

(Click images to enlarge)

#5 European Euphoria – Adriana, Hvar Hotel (Croatia)




The best things I’m hearing about this place is that it is good, however, it wouldn’t be much without the great back drop of a location (Hvar). It has been said to be quite noisy. With that being the case I would assume a short city break would suit this one.

The devils in the detail

  • Roof top pool
  • Sensori spa (Experience)
  • Gym
  • Internet
  • Business centre
  • Restaurant

(Click images to enlarge)

#6 City Central – Empire Hotel (New York)


City life

I’ve only been to New York once, but I may have to stop of at this place one time seeing as it’s in the city centre and targeted at a younger crowd. Most people seem to talk about the pool scene on the roof and the bar. The reviews maybe mixed, but I’ll judge for myself.

The devils in the detail

  • Gym
  • Roof top swimming pool
  • Business centre
  • Restaurant
  • Hip bar
  • Pets allowed

(Click images to enlarge)

#7 The Spa – La Sultana Marrakech (Morocco)


That Spa

This place probably does have a lot going for it as many people do say. But I just want to hit that spa (see picture below). I’ve always wanted to visit Morocco, so I guess I’ll see what all the fuss is about.

The devils in the detail

  • Spa (Zen experience)
  • Lounger bar
  • Restaurant
  • Heated swimming pool

(Click images to enlarge)

#8 Kampala Serena Uganda



I don’t know much about this one, but I like the look of it and that whole tropical ‘thing’ does it for me. Besides, they’re meant to have good facilities for business clientele. I will see about this one.

The devils in the detail

  • Bambara Residents’ Lounge with Bedouin Terrace
  • The Lakes, all-day brasserie
  • The Mist, cocktail bar
  • The Explorer, Italian bistro
  • The Pearl of Africa, fine-dining experience
  • The Sesse Pool Terrace bar and café
  • Panoramic roof terrace for private cocktails and social events
  • Garden auditorium
  • Swimming pool area with rock-built waterfall
  • The Maisha Mind Body and Spirit Spa
  • Running track in the grounds and golf course (nearby)
  • Hair and beauty salon
  • International Conference Centre to seat 1,500
  • Business centre
  • Limousine service

(Click images to enlarge)

As you can see, I’ve only listed places that the majority have voted as ‘great’. When that is the case, the outcome is usually great for new visitors, apart from some fussy oddballs of course. The bodybuilding lifestyle is all about balance. One way to do that is by enjoying yourself at the same time, pre and post workout, all of which are definitely catered for in the hotels mentioned. I will visit all of these places in time, and when I do, expect a full hardcore review of each one.

See you in the comments.

Incoming search terms:

Stay-Fit Bug Bodybuilding Blunder Of The Week

August 13, 2010 by  
Filed under The Fitness Bug


This is basically a plug to the upcoming article.

Bodybuilding Injury Prevention Part 2

But also a chance to break away from the usual post.

I have conversations with many of you in the surrounding communtities at

  • Facebook
  • Bodyspace
  • And others

During one discussion, which came about from posting this photo

From a recent popular photo album (Motivation/ Inspiration), the topic of weightlifting injury prevention came up. As you can see, the exercise that is being performed above is the barbell squat. But if you are not careful and do not follow the rules of correct exercise form, you may just have this happen to you…

Ouch!!! Shocker!!!

Yes, I literally screamed out loud when I watched this, which was post by Sean Knowles (A member of the Facebook community). Now, if you have been following this site, you will know that I constantly state that the no.1 reason why people stop working out is caused by injury from performing exercises incorrectly. And which I cover in some detail in the unique bodyweight exercise ebook.

Any how, it was this discussion that re-inspired me to start a part 2 to the bodybuilding injury prevention article.

The complete guide to bodybuilding injury prevention (part 1)

After all, what’s the point of learning how to train insane and live the lifestyle if you don’t know how to train safetly?

Bodybuilding Injury prevention is No.1!!! No ifs… no but’s!

Now, let’s point out a few things that may have prevented the above from happening.

1) He should have had 100% support from his gym buddies when lifting the bar.

2) He should NOT be walking with the weight! The only time you should move with this exercise is in execution phase. His buddies should have helped him get into position and then free themselves from the weight once he is good to go.

3) He could have used the right equipment. If you don’t know what you are doing, don’t take a risk. Some injuries are hard and sometimes impossible to come back from. For ths exercise he could have used aparatus that supports a barbell and squat with that. At least to get the form right.

Any how, I’ll cover this in more detaili in

The complete guide to bodybuilding injury prevention (part 2)

Which I’ll post 2 weeks from now. So be ready for that.

Other news

I always try my best to keep the site new and fresh with exciting posts and events. More video interviews will be on the way soon and there are some new upcoming surprises for you all. Just know that everything that I have planned WILL make your bodybuilding lifestyle ROCK. When it does, don’t blame me if your friends become jealous of your constant daily smiles 🙂 That’s enough ranting from me. Enjoy your weekend Buggers.

See you in the comments.

Incoming search terms:

49 Of The Best Workout And Motivational Songs/Videos Ever!

August 11, 2010 by  
Filed under The Fitness Bug


Everyone has their favorite songs loaded up on their ipods while they workout, but today we will list what I consider to be some of the best workout and motivational songs ever for pumping weights. And we begin with recording artists that have made a healthy contribution to the fitness lifestyle with their music videos

#1  Eric Prydz – Call On Me

#2  Madonna – Hung Up

#3  LL Cool J – Mama Said Knock You Out

#4  LL Cool J -Luv U Better

#5  50 cent – Hustlers Ambition

#6  Survivor – Eye  Of The Tiger

#7  DMX – Ruff Ryders Anthem

#8  Kanye West – The New Work Out Plan

#9  Anarchy Club – Get Clean

(Click images to view video/song)

#10  Anarchy Club – Behind The Mask

#11  Alien Ant Farm – Smooth Criminal

#12 Jimmy Eat World – Bleed American

#13  Linkin Park/ Jay-Z – Numb/ Encore

#14  Linkin Park – No More Sorrow

#15 Pharoahe Monch – Simon Says

#16  Noisia – Machine Gun

(Click images to view video/song)

#17  Stan Bush – The Touch

#18  Stan Bush – Dare

#19  Eminem – Lose Yourself

#20  Dr.Dre – The Next Episode

#21  Pearl Jam – Alive

#23  Janes Addiction – Mountain Song

#24  Onyx – Slam

#25  The Chemical Brothers – Hey Boy, Hey Girl

#26  The Chemical Brothers – Swoon

#27  Eminem – Talkin’ 2 Myself

#28  Drake – Forever

#29  George Thorogood- Bad To The Bone

#30  Kanye West – Stronger

#31  Disturbed – Down With The Sickness

#32  Wu Tang Clan – Wutang Clan Ain’t Nuthin’ To F**K With

#33  Faith No More – Epic

#34  AC/DC – Let There Be Rock

#35  Pendulum – Set Me On Fire

#36  DMX – Party Up In Here

#37  Ja Rule – Holla, Holla

#38  Limp Bizkit – Leech

#39  Limp Bizkit – Rollin’

#40  M.O.P – Ante Up

#41  The Prodigy – Breathe

#42  The Prodigy – Firestarter

#43 The Prodigy – Out Of Space

#44  Chamillionaire – Ridin’ Dirty

#45  Lil Jon – Get Low

#46 Outkast – B.O.B

#47  Outkast – Skew It On The Barb

#48 Franz Ferdinand

#49  Bloc Party – Banquet

And how could we forget the ultimate motivator. Something we all need to keep those pump action shot guns we call biceps to keep shooting.

Power By Kanye West

This list could literally go on for ever. I based it on the two top genres that I know people workout to the most.

Hiphop and Rock

Everyone’s tastes will be different, but you can’t argue that these songs and videos will get you pumped when working out in the gym. Especially the fitness related videos.

See you in the comments.

Incoming search terms:

Why You Need To Create The Super Hero Look (V Shape)

August 9, 2010 by  
Filed under The Fitness Bug


We all want to look like super humans, right? Of course we do. That’s why we have all taken up the bodybuilding lifestyle. Not to necessarily look better than anyone else. But to look better for ourselves. But if we’re going to do that, we might as well do it so that we can look the BEST we can right. Of course.

100% or nothing I say!

Since that is the case, the most important thing you should aim for is the V-shaped super hero physique.


  1. Your waist appear smaller which will make your shoulders and quads appear larger in size.
  2. You’ll look like a a person that means business.
  3. People can actually tell you workout.
  4. You’ll stand out from the crowd… like a super hero!

Tall People… I’m Talking To You. Especially You

There are quite a few of you that have commented on this site who just happen to be tall giraffe long limbed individuals like myself. Much taller in some cases.

  • Shaun Sinclair = 6’2 inches
  • Stayfitbuggers = 6’5″ inches plus!

(Damn I’m short)

Any how, the first thing you tall people will NEED to do is focus on building a super hero shaped upper body.


Because if you don’t, you’re just going to appear as the same tall lanky framed individual that you’ve always been.

OK, I know the comparisons are a bit extreme, seeing as Usain Bolt’s goal will be completely different from Triple H’s. But the fact is, both of these guys are 6ft plus in height and both of them started out as lanky ectomorphs long before the resistance training came into it.

  • Usain Bolt – V shape physique = fail
  • Triple H – V shape physique = success

Again, I’m only using both of their physiques as visual examples to what a v-shape super hero physique looks like in real life.

V-shape Super Hero Physique For Everyone Else?

The same rules apply

However, YOUR concern is that you don’t want to develop the short and stumpy look. Hence the reason for the need to develop the super hero V-shape physique. And what I’m about to say is going to actually contradict the advice I’m giving here.

The V-Shape physique might make you appear smaller in size


Unless… you wear the right clothes

Read the tailor made clothes posts to learn how to do just that!

Why Hardgainer Bodybuilders Need Tailor-made Wardrobes

Why Hardgainer Bodybuilders Need Tailor-made Wardrobes (Part 2)

The Core V-shape Muscles To Build

  1. Latimuss dorsi (Lats)
  2. Trapezius (Traps)
  3. Rear/ Middle/ Front deltoids (Shoulders)
  4. Triceps
  5. Quads
  6. Chest

It’s obvious that you will want to work all the muscle groups of your body to the max. However, these are the muscle groups that will have a direct impact on your quest to building the super hero physique we speak of here.

Note about Quads

You will want to kill chicken leg syndrome by performing a variety of leg exercises.

(Huge quads will make your entire physique appear ‘bigger’ in size as they are one of the largest muscle groups in the body)

  • Intense sprinting
  • Leg presses
  • And others

But squats will probably give the biggest impact here.


This is the super hero look, so it’s all about shrinking the appearance of your waist so that your core muscle groups stand out. If you don’t increase the size of your legs, you will look straight and narrow. I guess you could call this the creation of a male version of the female coca-cola bottle body. 🙂

And remember!

You don’t want to look short and stumpy (for you shorter framed individuals). So you may need to focus on a fat loss carb cycling diet to get rid of those male/ female love handles. Small waste for the win!

The Exercises

There are many exercises that will have a direct impact on all of the muscle groups mentioned above. But what I’m going to share with you are the exercises that have given ME the stand out shoulders (And upper body) which people seem to like to praise me for (Don’t be fooled, I still have work to do – the never ending journey of the unhappy human).

Dips (Weight assisted)

  • Latissimus dorsi ‘Lats/Wings’
  • Triceps
  • Shoulders
  • chest

Pull ups

  • Back
  • Triceps
  • Latissimus dorsi ‘Lats/Wings’
  • Forearms
  • Chest

Lateral Raises

  • Deltoits (Shoulders) – Lateral/ Anterior
  • Trapezius ‘Traps”`
  • Front raises
  • (Shoulders) Anterior deltoids
  • Trapezius ‘Traps”`


  • Quads
  • Glutes

Like I said, there are many exercises that can have a direct impact on these muscle groups. But these are the exercises that made a huge difference to me and the changes in my body.

Could the reason be that they are all compound exercises? Maybe. Either way these are the core exercises that I still stick to today.

The Exercise Basics

Weighted Dips

Why weighted dips?

Because bodyweight only dips are for the weak. 😉

Either way, these are another favourite. They also play a part in building the lower part of your ‘V’ which starts off at your lower back. The Latissimus dorsi ‘Lats/Wings.

  1. Place a weight(s) on a dipping belt around your waist or place a weight plate between your lower legs (You
  2. can always increase the challenge by increasing the weight)
  3. Step up to the dip bar
  4. Grab both sides with each hand and mount the bar
  5. As you lift your body up, make sure that you keep your arms straight and hands level with your shoulders
  6. Keep your hips straight
  7. Lower your body until you feel a slight stretch in your shoulders

Pull ups

The ultimate lower ‘V’ section builder. Just go wide if you want super wings. Then you’ll really fly like a super hero. 🙂

  1. Grab the chin up bar with an over hand grip
  2. Pull your body up until your chin reaches the bar
  3. Squeeze your butt muscles on the way up
  4. Bend your knees and cross your feet
  5. Lower your body back down until your arms are fully extended (Hanging)
  6. Repeat

Lateral Raises

With this exercise, make sure you practice good form. I’ve seen so many people injure themselves while performing this exercise, just make sure that isn’t you! PLEASE!!

It is one of my favourite exercises no doubt.

  1. Pick up a pair of dumbbells (Remember, less weight is more with this exercise. Your shoulders are arguably the most fragile joint of your body and you DO NOT want to injure them (Read my shoulder horror story here)
  2. Stand straight with your feet at least 20 cm apart
  3. Hold the dumbbells together vertically in front of your thighs
  4. Bend your knees and your hips (Enough so that your are not standing completely straight)
  5. Bend your elbows at a 10-30 degree angle (A straighter bend will increase the difficulty)
  6. Raise your arms up (Until your elbows reach shoulder high only)
  7. Lower and repeat

Front Raises

I usually perform these before or right after the lateral raises. However, there is more of a focus on your front deltoids with this exercise.

  1. Pick up a pair of dumbbells
  2. Stand straight with your feet at least 20 cm apart
  3. Hold the dumbbells together vertically in front of your thighs
  4. Bend your knees and your hips (Enough so that your are not standing completely straight)
  5. You can choose if you want to bend your elbows or not with this exercise, but I always keep them dead straight.
  6. Raise your arms up vertically until they reach eye level
  7. Lower and repeat

Barbell Squats

  1. Approach the barbell on the rack and set it so that it levels up at chest height
  2. Go under the bar, rest the bar on the back of your neck whilst holding each side of the bar (equal at each end)
  3. Lift the bar off the rack and stand with your feet apart (Shoulder width)
  4. Make sure both feet are firmly flat on the ground!


– Lower your knees

– Make sure your feet and knees are pointed directly in front of you throughout the entire exercise

– Bend your hips backwards behind you

– Lower until your butt is horizontally aligned with your knees and the floor

– Stand up and repeat

The Super hero V-shaped physique is what you will want if your goal is to build some serious or decent amounts of muscle mass. Trust me. Doing so could potentially shrink your natural appearance when fully clothed (Mainly because of the smaller waist). But that will be far from an issue if you dress correctly (Read that post again!)

I don’t expect you to reach the size of Triple H. No, no, no. But I do expect you to become a V-shaped super hero and enjoy the journey on your quest to doing so.

If you want more info on the weight assisted bodyweight exercises, grab the Unique Bodyweight Exercises Ebook.

Some extra info from the archives

Killer Compound Exercises

I have man boobs! How can i fix my chest?

How To Build Lats (Wings) Like These

The Super Hero Workout – The Weightlifting Exercises

How To Build A Muscular Back (Part 1)

Exercise Tweak – The Incline Dip

Incoming search terms:

Next Page »