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January 12th, 2010   
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In this issue:

  • Latest Exclusive Articles
  • Why You Need More Single-leg Work by Riley Bestwick
  • Post-Workout Nutrition for Strength, Size and Power by Chris Mason
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

Complexes for Fat Loss

Let's cut the BS and get down to business: traditional cardio just doesn't work that well if your main goal is to lose fat.

If you're sick of doing traditional "cardio" but still need to get ripped, we've got three complex workouts that'll strip the fat off before you can say, "Screw the treadmill!"

Wave goodbye to the soccer moms and skinny-fat guys riding on one of those stupid-looking elliptical machines and get one hell of a workout that actually strips the fat off!

Read the full article here

Author: Riley Bestwick

Recreational Bodybuilder to Competitive Bodybuilder - An Interview with Shelby Starnes

Shelby is a successful National-level Bodybuilder & Powerlifter who has helped hundreds of athletes get into the greatest shape of their lifes.

He is quickly becoming known as one of the top diet and bodybuilding prep coaches and he’s here to lay down the law.

In this interview Shelby shares several strategies for getting leaner and more muscular, aswell as covering some of the common mistakes bodybuilders make when trying to look their best.

Read the full article here

Author: Matt McGorry

  Mini Article 1  

Why You Need More Single-leg Work

by Riley Bestwick

Squats and deadlifts may always be king, but they're certainly not everything. While they both allow you to use maximal weights and hit major muscle groups, they also have a few negative repercussions and may not stimulate growth in all the muscles that need it.

When we stand on one leg, as in a one-leg squat, we engage three muscles that we don't use in a regular two-leg squat: the gluteus medius, the adductors, and the quadratus lumborum.

While we won't bore you with a science lesson, the takeaway point is this: if you don't work these three muscles, you're setting yourself up for injury since your primary movers (quads, hamstrings, and glutes) will overpower these smaller stabilizer muscles.

Dumbbell training for upper-body has long been accepted (think rows, dumbbell bench presses, etc.), but single-leg training has had trouble gaining popularity. Lunges? Split squats? Those are wussy exercises, right?

Hardly.

Here are three exercises that hit the smaller, stabilizing leg muscles and will help you add some more size to your legs.

Oh and let us know how you get on with these in the forums! - Why You Need More Single-leg Work Discussion Thread

Bulgarian Split Squat

Grab a pair of dumbbells and stand about three feet in front of a bench, holding the dumbbells at your side. Place your right foot on the bench behind you, with the top of your foot on the bench. Lower your body until your left knee is at least 90 degrees and your right knee comes close to touching the floor. Stand back up. That's one rep.

Bulgarian Split Squat

Reverse Lunge

Grab some dumbbells and stand with your feet hip-width apart. Take a long step back with your left leg, placing the ball of your foot on the floor. Drop down until your left knee almost touches the floor. Your torso should be upright. Step back into the starting position. Do all your reps with you left leg then switch.

Reverse Lunge

Step-up

Grab some dumbbells and place one foot on a bench or high-box with your foot flat. Push down with that food and raise your body until you're standing straight and your trailing foot touches the step. Immediately lower your trailing foot back to the floor and start the next rep. Switch legs after you've finished all the reps for that leg. (Also, don't push off from the floor with your nonworking leg.

Step-up

Step-up

  Mini Article 2  

Post-Workout Nutrition for Strength, Size and Power

by Chris Mason

Post-workout (PWO) nutrition has been shrouded in half-truths and lies for too long. It is time to set the record straight.

The current accepted norm for PWO nutrition is that one should consume a whey-only protein shake as soon as possible after training. The reasoning provided is that the quick absorption rate of whey stimulates protein synthesis at a time when the body is most receptive to said stimulation. This concept is valid, but neglects the “rest of the story” as Paul Harvey used to say.

Immediately after an intense session in the gym our body is in a net negative state relative to skeletal muscle protein. Intense training accelerates the catabolism of muscular protein and blunts its synthesis with this double whammy resulting in a net catabolic state.

Chuck Vogelpohl – raw power incarnate!

Above: AtLarge Nutrition sponsored athlete Chuck Vogelpohl – raw power incarnate!

The consumption of whey protein by itself PWO is really quite ineffective. Whey protein is quickly absorbed and does promote a spike in protein synthesis. However, whey does very little to attenuate protein catabolism, thus it only affects one portion of the net protein equation and does a poor job of reversing the net catabolic state. In addition, whey’s fast absorption rate is a limiting factor in that it results in a lower net retention (less amino acids are available to fuel recovery) when compared to other high quality proteins such as casein and egg.

The real key to the PWO puzzle lies in empirical evidence (what the biggest and strongest have known for years) and in the research if one is unbiased and willing to delve into the world of scientific mumbo-jumbo (I know, there are a few of those terms used here). Men like Louis Cyr, Paul Anderson, Doug Hepburn, and now Chuck Vogelpohl and Donnie Thompson, the strongest men to have ever walked the planet, have always known the one must eat after training. From milk to steaks, calorie dense, protein packed foods have always been the PWO foods of choice for the mass monsters. Research proves-out this iron wisdom. A complete “meal” PWO is the most efficient means of getting the skeletal muscles into a net positive protein state. This is due to a myriad of factors of which the three most important are briefly outlined below:

1) Insulin, a very important anabolic hormone, is released primarily in response to the ingestion of carbohydrates. Insulin provides for a “permissive” effect relative to the stimulation of protein synthesis. Its presence in and of itself does not directly enhance protein synthesis, but its absence results in dramatically reduced protein synthesis.

Professional Natural Bodybuilder!

AtLarge Nutrition sponsored athlete David Trantham is a professional bodybuilder who understands the important of Post Workout Nutrition

2) Cortisol is a catabolic hormone released during and after training which both suppresses protein synthesis and enhances protein catabolism. The ingestion of a meal PWO quickly reduces its blood levels thus permitting an anabolic environment.

3) Amino acids from ingested protein work in concert with insulin to synergistically enhance protein synthesis.

Now, for an additional fact that you may never have heard before (especially in an article like this): protein synthesis, assuming a normal level of nutrition, will be spiked within a few hours of training and a net positive protein state will be realized nearly irrespective of what is done nutritionally.

That said, a net positive state will be more quickly realized and said state will be more anabolic if one consumes a complete meal as soon as possible after training.

If said meal is in a liquid state the results will be even better. Thus, the ideal PWO meal is a liquid shake which provides all of the macronutrients to include a high quality protein blend, a relatively high-GI rating form of carbohydrate, and a small amount of fat (so as to not delay absorption). Opticen is a product which does exactly that.

For best results, one 2/3 serving size Opticen shake should be consumed immediately PWO. At the 1-hour PWO mark, another shake, or a solid food meal should be consumed. Follow these instructions and you will be able to train harder, more often, and reap increased benefits from each and every training session. Heck, you may even become one of the strongest men on the planet like the AtLarge Nutrition athletes pictured above!

If you have any questions on this article, feel free to post them on the forums here

  Mini Article 3  

Forum Discussions - Who's Talking About What?

New WBB Training Program - be part of the pilot test!!

We've been working hard on a program designed to make you bigger and stronger than you have ever been in the shortest timeframe possible. And, to top things off, we are going to be picking Wannabebig members to be part of of a pilot test in January. These lucky members will get 121 support from our experts from start to finish and will make some amazing transformations.

The closing date has now passed, but to findout more information see the announcement thread - New WBB Training Program - be part of the pilot test!!

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How Many Minutes of Cardio Per Day?

Travis started a good thread asking the members how much cardio per day everyone was averaging? Also, what's the goal of your cardio, be it fat loss, GPP , maintanence or just rehab.

To find out what people are doing, check out the following thread - How Many Minutes of Cardio Per Day?

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To those who praise the deadlift

Harris caused a bit of a stir with this one. Essentially questioning the effectiveness of the deadlift in building a big back, and willing to wager, at the expense of being called a pansy, that a big back can be developed without deadlifts at all!

Check out both sides of the argument here - To those who praise the deadlift

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Bodybuilding Specific Routine

famous636 asked 'If you were/are training strictly for size what would your ideal routine look like?'

Some great routines and opinions in this thread, check them out here - Bodybuilding Specific Routine

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Louie Simmons working with Crossfit

Louie Simmons of Westside Barbell has produced a host of world- and national-champion powerlifters, and the top lifters at his gym in Columbus, Ohio rival the top lifters in any country. He’s one of the world’s foremost authorities on strength training, and recently at a CrossFit Powerlifting Cert he shared his knowledge with the crossfit community.

See what the Wannabebig members made of this - Louie Simmons working with Crossfit

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Avatar

Definately the most talked about film at the moment. If you don't mind a spoiler, this is a great read.

Check out what everyone thought of the film - Avatar

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Mayweather-Pacquiao

Probably the most anticipated fight ever seems to be the toughest to make happen.

Wannabebig members thrash it out - Mayweather-Pacquiao

 
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