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January 26th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • Latest Exclusive Articles
  • The Secret to Physical Transformation - Recovery by Chris Mason
  • Bigger Biceps: One Variation You've Never Done by Riley Bestwick
  • Strongest of the Weak Competition - Winners
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

Building a Set of Monster Legs

Do you have a hard time getting your legs to grow? Do you wish you had a set of wheels that could match the 'beach look' upper body you've worked so hard to build?

You've come to the right place.. If you are looking to put some serious size on your legs in the shortest amount of time possible, we have just the program for you!

Small legs will be a thing of the past. You better get ready to start looking for new jeans to fit your newly enlarged legs!

Read the full article here

Author: Chase Karnes

Physique Transformation Strategies with Scott Abel

Known as ‘The Maker of Champions’, for the last quarter century or so he has been involved at the highest levels of the Fitness, Diet, Training and Bodybuilding Industry.

To date Scott has trained over 300 bodybuilding and figure champions.

In this article, Scott shares his unique and innovative methods for physique transformation and hypertrophy. Get ready to grow!

Scott will also be answering questions from our members in future articles, simply send them to askscott@wannabebig.com

Read the full article here

Author: Chris Mason

  Mini Article 1  

The Secret to Physical Transformation - Recovery

by Chris Mason

The secret to physical transformation is intense resistance training. The more training one can successfully recover from, the faster and greater in magnitude the results. Recovery is the key, and it is often an elusive one.

Recovery can be improved with training. Within the confines of a properly performed conjugate training routine (see Louie Simmons’ Westside Book of Methods), the body will adapt to and prosper from increasing work loads.

Training is not the only way to improve recovery, things like contrast showers, massages, trips to the sauna, and proper nutrition and supplementation can all have a significant effect on one’s ability to recover from exercise. Unfortunately, in today’s hectic world most of us simply don’t have the time to take advantage of the available options. We can barely find the time to train 3-4 times per week, and sitting in the sauna, or getting a massage are simply not an option.

What IS an option for everyone is supplementing to aid recovery. There are a very few effective products and ETS from AtLarge Nutrition is one of them.

ETS contains clinically proven ingredients which aid recovery via manipulation of post-workout (PWO) creatine kinase (CK) levels in the blood. Increased CK levels are generally considered to be a marker of muscle damage, and the primary ingredient in ETS has been shown to reduce PWO CK levels to baseline much more quickly than a placebo. Add to that ETS’ anti-inflammatory effects and you have a product which both speeds recovery and helps to mitigate those nagging aches and pains all intense training individuals feel from time to time.

Get yours now, and experience the benefits improved recovery can impart!

  Mini Article 2  

Bigger Biceps: One Variation You've Never Done

by Riley Bestwick

Most guys get into the iron game with one goal in mind: get big arms. Unfortunately, they often do the same tired curl variations ad nauseam till they get frustrated with their lack of growth and toss the dumbbells for good. We're gonna change that.

Wannabebig readers know that to get big biceps you've got to build the rest of your body, too. I mean, what good are sleeve-splitting arms when you’ve got legs that resemble your girlfriend's?

And while compound movements like chin-ups and close-grip bench presses should still be your bread-and-butter exercises, there's something to be said for some good ol' curls. Here's one you've probably never tried.

The Drag Curl

Bodybuilding legend Vince Gironda popularized this variation of a barbell curl, but it's been lost in the training toolbox for the past few decades. Luckily for you, we're brushing the dirt off this great biceps exercise.

Unlike the barbell curl (which encourages swinging the weight and using your shoulders to help assist the movement) the drag curl minimizes your shoulder recruitment and enables you to keep more tension on the biceps as they work through the range of motion.

To do it, grab a light barbell and start in the normal curl stance: bar at your thighs with a shoulder-width grip.

Instead of curling the weight up in an arch away from your body, drag the barbell straight up, keeping your elbows back at all times. Keep the bar in contact with your body throughout the curl.

Drag the bar to about mid-chest level and control it back down to your thighs, flexing your biceps the entire time. Aim for three to four sets of 6-10 reps, and try to increase the weight with every set.



Above: The Drag Curl - drag the barbell straight up, keeping your elbows back at all times.

It may not look like much on paper, but the pump will speak for itself once you try it!

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

  Mini Article 3  

Strongest of the Weak Competition - Winners

In December 2009, we launched the first online lifting competition we have ever run and there were some very good prizes up for grabs! The prizes were:

  • Best lifter by formula (wilks) - $250 cash or equivalent ALN gift certificate
  • Best total - $250 cash or equivalent ALN gift certificate
  • Best squat - $150 AtLarge Nutrition gift voucher
  • Best bench - $150 AtLarge Nutrition gift voucher
  • Best deadlift - $150 AtLarge Nutrition gift voucher

We had 32 lifters officially enter the competition of which 14 submitted videos of their 3 lifts by the Sunday 6th December deadline. So, quite a few people dropped out for one reason or another but we still had some very good lifts submitted.

Forum member Athos walked away with the Best lifter by formula title (449.199 Wilks Coefficient) and endymion88 grabbed the Best Deadlift (625lbs).

However I think it's pretty safe to say that Bob stole the show winning 3 of the remaining categories - Best Total: (1485 lbs), Best Squat (545 lbs) and Best Bench (385 lbs)!

To view all of the lift videos, check out the following forum thread - WINNERS - Strongest of the weak ones

And here are some pics of the lucky winners showing off their prizes!



Above: Bob showing off his check and AtLarge Nutrition supplements



Above: Athos sporting his winners check



Above: endymion88 showing off his Nitreans

  Mini Article 4  

Forum Discussions - Who's Talking About What?

Work Capacity

Off Road is asking about progressive ways to increase my work capacity without stalling on his BIG lifts.

Check out the discussions that followed here - Work Capacity

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Bench Plateau

Stryker has been stuck at a bench max of 250-260 for about a year and is looking for ways to break through the plateau and get stronger.

Our members ideas for breaking the plateau - Bench Plateau

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What is your favorite type of cardio?

Tom Mutaffis asks what kind of cardio people prefer, and why? What method is more effective, or simply more fun?

To see what cardio our members prefer and why, see here - What is your favorite type of cardio?

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Poor Man's Clean Bulk Food

Raleighwood is a full time student and doesn't have much $ to spend on supplements and food. He asks what cheap foods do you eat to clean bulk? Or, in other words what foods do you eat that are low in carbs and high in protein/fat and easy on the wallet?

Some great suggestions for low cost meals followed - - Poor Man's Clean Bulk Food

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