The Most Innovative And Dangerous Bodybuilding Exercise… Ever

March 27, 2014 by  
Filed under The Fitness Bug


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


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

Now let me be your introductory guide for this unique exercise

#1 Finding An Escalator

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

#2 Reps And Sets

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

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

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

#3 You Could Get Into Trouble

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

#4 It Will Be Fun And Liberating

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

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

See you in the comments.

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(In Content) Advertising On

February 3, 2012 by  
Filed under Advertise


– Innovative Ways To Build Muscle
– Overcome weightlifting Plateaus
– Take Muscles To The Next Level is now accepting purchasing of advertisements via in-content advertising (Advertising within the text content of articles on the site)
Our advertising is structured in the format of developing an advertising partnership with advertisers.


”A fixed annual upfront fee for such advertisements”

– 6 months
– 12 months

The advert will be a text ad space. I do encourage advertisers to pursue with in-content advertising, as this is much more effective and provides great SEO benefits.

Prices can be arranged upon contact that suit your current budget.

Current Site Stats

(45,000 monthly visitors/ 180,000 monthly page views ) (As of 27th October)

As I mentioned earlier, I am interested in treating all advertising deals as partnerships. Because of this, I place a high priority on conversions.

That’s the basics of how I would like all advertising partnership to operate.

If you have any questions or queries what so ever regarding all of the above, please do ask.

Contact: [email protected]

Shaun Sinclair

Author/ Founder

Stay-Fit Bug

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The Secret Way To Build Perfect Calves – The Hard Gainers Dream

April 2, 2010 by  
Filed under The Fitness Bug


Calf Raises? … No!

Step ups? … No!

Ermmm, calf raises with assisted weights... YES!

… Syyke. NOOOOOOO!

Then what?

Well, before I tell you how to build perfect calves as a hard gainer, the first thing you need to do is change your mindset. The answer you just gave is the same answer that 90% of hard gainers would give. All of those methods are good, can and will work. But none of them are better or more natural then this method I’m about to show you.

This is one of the most explosive ways that you can build up your calve muscles and a great way to build great functional strength. You also get to hang around outside, taste the lovely outside air, chat to the ladies (or fellas) and show off too (If that’s your kinda thing).

The secret way to build perfect calves as a hard gainer is to start sprinting in your workouts.

How do I know?

First hand experience, that’s how.

Although I’ve always been an all round good performer in all sports that I’ve set my eyes on (Athletics, football/Soccer, Rugby, Cross Country Running), Sprinting (100m-200m) is the last sport that I performed in and took seriously before hanging up my professional sporting boots for good (10-12 years ago).

And one tip I picked up from the 100m-sprint event was the ability to build explosive strength and muscles in your legs. Also known as fast twitch (Building fast twitch muscle fibers).

That is the precise method of how you can build up strong powerful calves. But let me be more… precise.

If you want to build up strong powerful calves, then start practicing very short sprint bursts. Lets say, 60-meter sprints.

Go out on the track at your nearest recreational ground and perform as many short sprints as you can as fast as you can.

Take a short break in between each sprint.  The main goal here is…

  • To perform less reps (sprints) … FAST!

And this is how you cause an explosion… in your legs!

  1. Explosion in your strength gains
  2. Explosion in your muscles
  3. Explosion in the size of your calves

Doing this may leave you with some really skinny looking lower leg muscles around the shin area, but so what! Your legs already look like chicken sticks. Building any kind of muscle on those chicken bones will be a bonus, regardless of how much or how little the mass. Besides, you can fight the chicken leg syndrome effect by building up the muscles surrounding your ankles.  Just follow this article for tips on how to do that.

Don’t Forget To Build Your Scrawny Ankles!

To Conclude

  • Calf raise = Great
  • Weight assisted calf raise = Even greater
  • Step ups… are a good start

But none of them are more practical than explosive sprint sets. However, as a hard gainer you will want to balance this exercise technique along side your current weightlifting routine, as you don’t want to jeopardize your weight gains.

An ideal workout for a hard gainer would be to include this sprint technique into a workout routine once or maybe twice a week (depending on your current goals).

If you really want to grow stubborn muscle groups

1. Feed your body and butt consistently.

2. > Sleep well!

After great night of 6-8 hours of uninterrupted sleep! Anterior 'soft lean' lingerie-curvish selfie @camilapazchavez

After great night of 6-8 hours of uninterrupted sleep! Anterior ‘soft lean’ lingerie-curvish selfie @camilapazchavez

@ great night time and morning nutrition. Explain in > this post.

For a more in-depth explanation, grab this e-book, which I released this week.

1) It is FREE

2) It contains a section that will teach you exactly how to balance your cardio and weightlifting efforts so that you never lose out.

Anyhow, that’s my 2 cents worth of a secret for today (probably worth more for most of you). Have a good Easter!

See you in the comments.

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Radiator Rippled Abs – Workout #1

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


I’ve been getting my abs back into shape again recently, and for those who have read the Unique Bodyweight Exercises Ebook. You will know that is one of my key focus points. It was once completely defined and is by no means in bad shape. But when people tell you that your body has changed… it probably has.

In order to hit all areas of a certain muscle group, you need to provide that muscle group with ‘supreme’ variety. That is what you can do with the workout routine below. These exercise variations aren’t entirely common and they may or may not be new to you. Nevertheless, performing them in the order described will without a doubt, rip your core to shreds and assist with the transformation to radiator abs.

Alternate Heel Touchers

Sets: 3
Reps: 25
Rest: 3 minutes rest between each set

Long Arm Crunches

Sets: 3
Reps: 25
Rest: 3 minutes rest between each set

Russian Twists (One variation to use with a medicine ball)

Sets: 3
Reps: 25
Rest: 3 minutes rest between each set

See you in the comments

P.S Build A 6 Pac: From Flab to Flat is coming soon. Click the image on the right if you wanted to be automatically updated.

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The Bodybuilding ‘Pencil-neck’ Eraser Exercise

March 5, 2010 by  
Filed under The Fitness Bug


If you are anything like me ‘A natural hard gainer’ or 6ft plus in height, It might just be that you suffer from having a long giraffe pencil-neck. If so then, and if you have decided to take up bodybuilding to help bulk it up a bit, then I know you have done or still are struggling to develop the ‘Bull-neck’ look.

Why Do You Want A Strong Neck?

Your neck is always on display

Like I stated in the tailor-made wardrobe post, your neck is one of the first things people will see when they meet you, and they will judge you by it. Your neck will alsobe visible in almost anything you wear, so it’s always going to be on show. Since that is the case, you will want to have a strong and powerful neck to show to the world, as a strong neck signals strength, power and determination to those you meet. (First impressions are everything!)

Withstand a blow

Having a strong neck will enable you to withstand a fatal blow, whether that be from a fight or when taking up a particular sport. It really is that serious. Having a strong neck will be the difference of whether you spend a few days resting or recovering, or whether you end up in hospital for treatment of a spinal injury when faced with a fatal blow to the head. From my own personal experience, building a stronger neck was the difference between me falling flat on my face or withstanding the weight and walking away when I helped lift a friend into my attic. It was actually quite frightnening. This guy was 14 stone of pure muscle, he accidently slipped while balancing on my shoulders and I lost my balance a little. But because I had been training at the gym (2 years at this point in my life), my neck had the advantage of bulking up from it’s previous pencil-neck form, and I was able to push back and withstand the force of his weight.

Protects your spine

If you want to avoid back problems in the future then start focusing on building up the muscles in your neck. I’ve seen grown men reduce to tears because of back problems they’ve faced, and I can tell you, it really isn’t a pretty sight. So do yourself a favour and take action.

Another issue which I know affects every single one of you is bad posture when sitting at the computer. This will put strain on your neck muscles and spine. But build a strong neck and you can beat the odds of back pain in the future.

The ‘Pencil-neck’ Eraser Exercise

Now, I’ve already shown you a few ways that you can build up your neck muscles here, even when you are at work. But here is one effective technique that you probably haven’t tried which you can do in the comfort of your own home.

Nash rubber like a canine

  1. Go to your nearest bike store and buy a new bike tyre inner-tube
  2. As you get ready for your workout, stand on the floor on all fours (Like a dog)
  3. Place and hold one end of the inner-tube in one hand (or both)
  4. Place the other end in your mouth and grip it with your teeth
  5. Make sure you have a firm grip on both ends and make sure you have a good range of motion for the movement
  6. All you do now push your head back in a upwards/ backwards motion. Back down again and repeat.

You can workout the number of sets you wish to do by gauging your own strength levels. But perform this exercise once or twice a week for a few months and you will feel the difference in the look and feel of your neck.

Note: If you suffer from a history of neck injuries, I would highly advise that you visit a physician before performing any kind of neck exercise or training. The above information will without a doubt help you build a powerful neck, but if you don’t have the right foundation for doing so you could well be setting yourself up for injury, failure and set backs (Which I do not want. I can’t have my stayfitbuggers out of action now… can I? ;))

See you in the comments

Fix ya neck… > Wear it right!

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Why Playing Video Games Will Make You A Better Bodybuilder

March 2, 2010 by  
Filed under The Fitness Bug


If you are alive right now and reading this, it is very likely that you play video games in some way or another on one of these formats:

  1. PS4
  2. XboxOne
  3. Nintendo Switch
  4. Nintendo DS
  5. PSP
  6. iphone
  7. Online web games
  8. MMORPGs

All of which cover a huge demographic in today’s world.

Games in general do get a lot of flack for apparently wasting our time. I don’t agree with that. I actually think you are living an experience when playing games, and any good experience you go through in life certainly won’t have a price on it (Priceless). But that’s another argument. One good thing that I see games doing is that they may start developing better mindsets for the masses. The mindset to succeed more often in other real world activities, and how this could help you be a better bodybuilder?


Because games teach you how to fail a lot before you finally succeed.

Now, you may have not looked at things this way before and you have probably separated your gaming life from your real life. And what ever has happened in the gaming world has stayed in the gaming world. But open your mind a little. The next time you play that challenging game, try and stick it out to the end to earn that trophy or beat that boss or score that goal against that super good online nerd. I’m guessing that you probably give up and turn the console off when you begin to lose and decide to go back to it another time. It’s OK to do this if you are restricted by time, but if you simply give up because you cannot stand the heat of getting beaten, then you are probably the cowardly type. If this is you then I can bet money on it that you act the same way in other challenges that you face in life. Such as bodybuilding. In fact, if you want to see if you are cut out to build a great ‘stand out from the crowd’  body, then start playing games more. This will be a true test of your character.

Play Hard Games

You will fail a lot. You will get fed up from endless failure. And it is at this time which will determine wether you succeed or not. And as usual, it is a very thin line between the two. But do yourself a favour and leave the console on. See the battle through until you succeed. Learn how to beat that boss properly, and when you finally do, the enjoyment and fulfillment you get afterwards is second to none. There aren’t too many great feelings like that in life. Quite like scoring a goal in soccer/football.

Some Games

Guitar Hero and Rock Band

Guitar HeroRockBand 2 for fitness

(Nailing that 5 star difficulty track on Expert mode)

Viewtiful Joe

(Beating Fire Leo – See the video and comments to understand how hard a task this was… and still is)

Comments such as – ‘I traded in this game because of this guy i could never defeat him i think i should go and get it again’ thorgrim103

Devil May Cry 3

(Still probably one of the hardest games around)

Midnight Club 3/ Los Angeles


(The original was released back on the PS2. The cars you would race against were simply unforgiving. You crash, you lose… it was as simple as that)

Demon Souls

(A PS3 game that I’ve yet to play, but going by the reviews, It’s bitch hard)

Sorry folks, I’m a hardcore gamer. I don’t know many challenging casual games. Perhaps some of you could recommend such games that would fit the above criteria.

I personally love it when games are ultra hard and unforgiving. It keeps my mindset in ‘challenged’ mode. In fact, I often complain when things become too easy, because I know that I cannot progress with anything in life unless I face defeat every now and again. And whenever I hit the gym and face a challenge, I now will have more experiences under my belt of times when I overcame a challenge, regardless of the scenario.

The point is…

The point is… the more you begin to develop this mind set, the more likely it will be that you will succeed in your quest to build that body you deserve. You will begin to learn how and why failure is important at break neck speed, with your only cost being time, electricity and maybe an extra games controller or two. And guess what. The more you learn to adopt this mind set the faster you will begin to succeed too. I call this the ‘Reverting back to childhood mindset’, because as a child, you will fail more times than ever then as you do as an adult.. it’s just part of the process of growing up.

  • Walking
  • Talking
  • Reading
  • Writing
  • Bike riding

To name a few.

But when the failure happens at this age, it is never questioned by anyone.

(Ahh, look at little Shauny trying to ride his bike. He’ll get there soon enough)

But as you migrate into adulthood, failure starts to feel like you are breaking the law, which is wrong. This is something that is wrong with the worlds mentality at present, and I’m not quite sure how it can be fixed. But all YOU need to know is that you will adopt the video games mindset, and fail in your workouts as much as you need to until you succeed. Because that is the proper way to build a near perfect body.

Fix the mind and you can fix the body

See you in the comments.

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The Secret And Most Effective Bodybuilding Weapon

February 8, 2010 by  
Filed under The Fitness Bug


You all know that bodybuilding can…

  • Become boring at times… right?
  • Become an addiction
  • And do your head in, making you feel ‘out of flow’ at times

And you all know that I’m going to always try my best to bring something new to the table… right?

Well today, you will learn about the secret and most effective bodybuilding weapon there is… there really is nothing out there like it. It really is that fantastic.

And I call it…

The massage!

Yep… just like most of the secrets that I unveil to you, most of them have been sitting right under your nose the whole time.

The first thing you need to do is open up your mind a little.


Well lets face it. We are all brute force muscle heads and more often than not, we get way too caught up in our weightlifting routines. Caught up to the point where we lose all of our senses. And at this point our muscles will have either plateaued or we stop working out due to injury.

So instead of having the mindset of,

  • Eat
  • Lift weight
  • Increase resistance
  • Repeat

Take the mindset of

  • Eat
  • Lift weight
  • Increase resistance
  • *Effective non-weightlifting activity*
  • Repeat

That one slight change will help turn your thinking from a closed minded person to an open minded one.

Ok, but why a massage?

A massage will give you plenty of bodybuilding benefits without actually bodybuilding, just like Yoga, Dance, Guitar Hero and Rockband. Each of these activities will do wonderful things to your mind and body which will make your life in bodybuilding much more sustainable over longer periods of time.

The massage will do a few things for your body. Namely

  • Help remove lactic acid
  • Lengthen your muscles
  • Help relieve stress
  • Help prevent injuries

And you should fit the massage into your weekly routine, right in the *Effective non-weightlifting activity* section.

Time For The Secret

The massage is great, yes. But I know that guys mainly view the massage as a girly thing. Something that only females do. Well let me dispel that myth for you. You see, there are different types of massages out there, and I’m going to let our good friends in the far east of the world show you how to add fun and exhilaration to the massage, that will make for a really interesting bodybuilding life.

Shiatsu – Japan

Shiatsu massage is basically a finger massage, where the therapist mainly uses their fingers to massage your body. Although the sequence is more like finger, thumb or palm. Shiatsu therapists use finger and palm pressure to energetic pathways, called meridians to improve the flow of qi (chee).

The main difference between this massage and others is that each pressure point is specific and localized, because of the use of fingers only.

The best way to describe this massage is ‘good pain’.  But as you are a bodybuilder you would be very much used to that, so I’ll rephrase that to ‘Different yet relaxing pain’.

Thai Massage

This is like yoga without the ‘work’. This massage has much more of a ‘fun’ factor than most as the therapist will use their hands, knees, legs, and feet to massage your body. It’s a lot more energizing and can be quite rigorous, especially the first time you do it.

Thai Body To Body Massage

Now, we are going to turn the heat up a little. If you can’t take the upcoming heat, then stay out of the kitchen you weak fitbugger.

The thai body to body message is… well… fun, entertaining, pleasing and probably one of the best ways ‘on this planet’ to relax. I’m going to break it down really simply for you.

  1. Enter the building
  2. You will see a group of girls in a glass gallery (All with no.s on them)
  3. Pick a girl you like (Or two)
  4. Go to the bar, relax and have a drink while you choose
  5. Choose
  6. Have a drink with her, have a chit chat
  7. Time for the massage
  8. Jump in a bath to get cleaned up
  9. Jump out, lay on the rubber mattress. And then….

Now, is no porn site, but the video below will unveil the last part of the secret massage, which again… WILL make for an interesting bodybuilding lifestyle if you decide to make this a regular habit. Just make sure you 16+.

Full body massage video

Now… the next thing to do is to teach your girlfriend to do that 🙂

See you in the comments

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The Super Calf Bodybuilding Routine

January 20, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug


Recently I have been focusing quite a lot on building up my calves. In fact… this is not even a recent issue. This is an on going never ending issue with me and my 6ft frame with more legs than body. However, I have started to see some results since following and mixing up my workouts with the weightlifting routine I am about to show you.

Workout No.1

Calf Press On The Leg Press Machine

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

Dumbbell Single Leg Calf Raises

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

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

Workout No.2

Single Leg Calf Raises

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

Seated Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Calf Press On The Leg Press Machine

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

Now all you have to do is alternate! Have fun.

See you in the comments.

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Short Effective Leg Workout

December 30, 2009 by  
Filed under The Fitness Bug


This a short routine that I have recently been doing. I call this the pain workout, because that’s exactly what it causes when you it.

Leg extension

  • 5 sets
  • 13-20 reps

1. Start with a light weight

2. Then keep on increasing the weight until failure in the last few sets.


  • 3 sets
  • 15 reps

Do full squats as opposed to squats to parallel. This is to engage the hamstrings more at the bottom of the movement and thus maximizing the results in the whole leg.

Walking Lunges

  • 3 sets
  • Unlimited steps

Your legs will be pretty beat up by this time, so I’d recommend to do this without weights.

One legged Machine Calf Raises

  • 4 sets
  • 18-20 Reps

This exercise is a favorite. All you have to do here is alternate each leg

This is a very simple leg workout, but so far it is proving effective. Give it a try and feel free to get back to me when done.

See you in the comments.

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Weightlifting Workouts – The Killer Strength Routine

December 23, 2009 by  
Filed under The Fitness Bug



The following is something we would do in an S-curve results phase, over on the > main program.

You won’t embrace the following for too long (1-3 months). Which is the time it will take, to reach at least 60% ‘soft lean’ S-curvish results.

'Soft lean' bikini-curvish @megkylie

‘Soft lean’ bikini-curvish @megkylie

Any how. Before we do… Let’s have a little fun…


Scan the channel to see more of what goes on… Throughout the S-curve Xperince as a whole…


This is a weightlifting routine that can drastically improve your strength gains. It’s a routine that I tried a few years back, but it’s one that I never did forget about because of the results that it gave. You will need to be dedicated for this one though, as it will last for 14 weeks, and before you start it, you will need to first find out what you want for your one rep maximum (ORM) for bench press, squat and deadlift.


The Squat Workout


Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Shrugs- 4 sets 10 reps
Leg Press – 4 sets 10, 8, 6, 6 reps
Hack Squats – 3 sets 6 reps
Leg Extension – 3 sets 10 reps
Leg Curl – 3 sets 10 reps

Deadlift Workout

Squats – (light) 12 reps, 10 reps, 8 reps (pyramid up with weight)


Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Shrugs – 4 sets 10 reps
Bent Over Rows- 4 sets 10, 8, 6, 6 reps
Seated Rows – 3 sets 8 reps
Lat Pulldowns – 3 sets 8 reps
One Arm Dumbbell Rows – 3 sets 8 reps

Bench workout #1 (Heavy chest)

Bench Press

Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Tricep Row Push Downs- 4 sets 10 reps
Incline Bench Press – 4 sets 10, 8, 6, 6 reps
Dips- 3 sets 8 reps
Dumbbell Shoulder Press – 3 sets 8 reps
Triceps Extension – 3 sets 8 reps

Bench workout #2 (Light Chest)

Bench Press – 3 Sets 10 Reps
Incline bench Press – 3 sets 10 reps
Barbell Shoulder Press – 3 sets 8 reps
Side Lateral Raises- 3 sets 8 reps
Skull Crushers -4  sets 8 reps
Tricep PushDowns- 4 sets 8 reps

WEEKS 8-14

The only difference you’ll find in the remaining 7 weeks of the routine is the percentages on your three major lifts. All other exercises, sets, and reps will remain the same.

Here is the second half percentages:

Week 1: 70% of ORM for 3 sets of 8 reps
Week 2: 75% of ORM for 3 sets of 6 reps
Week 3: 80% of ORM for 3 sets of 5 reps
Week 4: 85% of ORM for 3 sets of 4 reps
Week 5: 90% of ORM for 3 sets of 3 reps
Week 6: 95% of ORM for 2 sets of 2 reps
Week 7: 100% of ORM for 1 set of 1 rep

The Days You Should Workout

Sunday – Squat day.
Tuesday – Bench #1 (heavy) day.
Thursday – Deadlift day.
Friday – Bench #2 (light) day.

Before starting this routine you will need to condition your muscles for 3-4 weeks prior to this routine. To do this, train on the days listed above, and only do four exercises from each workout. The major lifts must be included in the four selected exercises.

You can choose what exercises you wish, however, I recommend doing exercises that work as many muscle groups as possible. Instead of choosing an exercise that works the chest only (on chest day) choose exercises that work your chest, shoulders and triceps.

Once you have started the 14 week weight lifting routine, you need to pyramid up in weight with every exercise except your major lifts once you reach the specified percentage. Although the first few weeks will feel like a breeze, you will need to resist temptation from wanting to increase the weight. Follow this routine exact and 14 weeks later you will see a difference.

And remember…

Follow our food and supplement rules (For the long term).

It’s how you win.

S-curve workouts – Trigger muscle growth/change

Food and supplements (Followed in a way that creates OUR kinda results) – Feeds them.

Born tough to Become S-curvish

Born tough to Become S-curvish

Born tough to Become S-curvish

Born tough to Become S-curvish

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