Go to www.wannabebig.com


March 24th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • Latest Exclusive Articles
  • Calves Like Whoa! By Michael Scialabba
  • The Only Three Stretches You Need by Riley Bestwick
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

Building Bigger Triceps and Biceps

Let's be honest, building an impressive set of guns is quite possibly the sole reason you first set foot in the gym. The baggy sleeves on that small T-shirt just weren’t doing it for you right?

Unless you are one of those genetically blessed gunslingers you see walking around your local gym, then arm training can be a little more complex and tricky.

Luckily Chase Karnes is about to share his eight best tips for building bigger triceps and biceps!

Read the full article here

Author: Chase Karnes

Four Laws of Training and Growing: The Perfect Hypertrophy Plan

There’s a lot of talk online these days about all the different ways to promote hypertrophy (gain muscle) and it's starting to get... well... a bit overwhelming.

We seem to be getting sucked in by the latest fancy training program to hit the internet and we're missing the simple fundamentals of gaining intense amounts of muscle mass.

We introduce the Four Laws of Training and Growing and also give you three solid hypertrophy routines guaranteed to thicken you up!

Read the full article here

Author: Mike Scialabba

  Mini Article 1  

Calves Like Whoa!

by Mike Scialabba

We all know a thick set of diamond cut calves can bring about a good deal of positive attention, especially being we rock shorts for a large part of the year, and never rock speedo's. Ripped up quads and hams are nice, and we should always put our efforts there first and foremost, but lets not forget about our vanity!

Whether you throw out the compliment or not, you know you recognized a mean set of calves when you see them, and we've all spent mindless, seemingly wasted sets on trying to get them to “pop” out, with no real success whatsoever. But as our efforts fail, we continue to try in vain!

Now here is a great set of calves!

So let's stop considering the option of implants, and try these 3 methods for getting our calves to cut glass for the summer.

1) Every training day begin your routine with one highly explosive movement, ie. Hang Clean, High Pull, Box Jump, or Broad Jump. Perform multiple sets of short reps, like a 6 x 3.

2) During odd training days perform a set of weighted single leg standing calve raises for 15 reps/ leg, between every set you perform throughout the workout. During even training days perform a set of seated calve raises with a heavy load for 6 reps between every set you perform throughout the workout. Static stretch the calves rigorously after each set for about 15 seconds.

3) On off training days, spend 15 minutes on the jump rope going back and forth between two footed jumps and single foot alternating jumps. Afterward perform a 30 minute brutally steep incline walk. Finish with a thorough static stretch.

Try that for six weeks and then allow your calves a small break. Remember to always start with some soft tissue work by rolling a tennis ball through all aspects of the calve; lower, upper, lateral, medial and even into the Anterior Tibialis, aka “shin muscle”. Always follow your rolling with dynamic mobility, prior to beginning your weight training!

If you have any questions on this article, feel free to post them on the forums here: Calves Like Whoa! discussion thread

  Mini Article 2  

The Only Three Stretches You Need

by Riley Bestwick

Yeah, we know. Stretching is about as much fun as a root canal or maybe sticking your hand in boiling hot water. Still, if you want to fully maximize your muscle growth, reduce injury, and get rid of nagging aches and pains, stretching – like the dentist – is a necessary evil.

But it doesn't mean we have to run the gamut and try every stretch ever invented by whoever invents such horrible things. All we need are a few "moneymaker" stretches that will give us the most bang for our buck.

We recommend doing the following stretches before training, before bed, before sex...well, before anything really. It's best if they're performed every day.

Hold each stretch for 30 seconds before moving on to the next.

Hip Flexor Stretch

Get some knee padding and drop into a lunge position with both hands overhead.

- Stay Tall. Don’t arch your lower back. Keep your spine neutral. Chest up, shoulder-blades back & down, push your pelvis forward.

- Squeeze Your Glutes. Increases the hip flexor stretch. Squeeze the glute of your back leg as hard as you can.

Hip Flexor Stretch

Bulgarian Split Squat Stretch

Similar to the lunge stretch, the BSS stretches your quads instead of your hip flexors. Set up like you're going to do a regular Bulgarian split squat, but place a pad or mat underneath your back knee. Let your knee rest there for the duration of the stretch.

- Stay tall. Don’t arch your lower back. Keep your spine neutral. Chest up, shoulder-blades back & down, push your pelvis forward.

- Squeeze Your Glutes. Increases the hip flexor stretch. Squeeze the glute of your back leg as hard as you can.

- Look, Ma! No hands! Don't support your legs with your hands. Instead, let them fall to your side.

Bulgarian Split Squat Stretch

Seated 90/90

This stretches your external hip rotators. To do it, sit on a bench and pull your left foot up while pushing your shin and knee down.

- Stay tall. Don’t bend over or slouch your shoulders. Keep your spine neutral. Chest up. Shoulder-blades back & down. Look forward.

- Pull gently. Don’t force the movement. You should feel this stretch in your glutes, not in your knees.

Seated 90/90 Stretch

While stretching may not be your idea of a good time, these simple lower body stretches can make you feel and perform better and take less than five minutes to complete.

If you have any questions on this article, feel free to post them on the forums here: The Only Three Stretches You Need discussion thread

  Mini Article 3  

Forum Discussions - Who's Talking About What?

3x5 to 5x5

aj24 asks would it be ok if he moved from a 3x5 to a 5x5. He was on starting strength, but now wants more volume for a small cut he has planned.

See what our members think - 3x5 to 5x5

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Getting Lean without Cardio!!

AtLarge Nutrition Athlete Allen Cress believes there are better, more efficient, and less damaging ways to get lean for everyday life or contests without doing hours of regular steady state cardio or even too much interval training as well.

Check out his opinions in more detail - Getting Lean without Cardio!!

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Considering opening up my own gym -- I need your input, guys!

A couple of Wannabebig members have been considering opening up a gym in the near future and ask if anyone has experience with starting their own gym. They also ask how successful do you think a gym like they are planning would be in a major, populated city?

Check out our members advice - Considering opening up my own gym -- I need your input, guys!

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Rapid weight loss after cheat meals.

Fuzzy is noticing rapid weight loss after cheat meals. He is curious as to why this is happening, obviously it isn't fat, but in a sport with weight class, I would like to know how to use this to my advantage.

Check out what our members went with - Rapid weight loss after cheat meals

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

What degrees do you people have?

fixationdarknes is curious to know what degrees our members have?

Check out how clever oor members are! - What degrees do you people have?

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

 
© 2010 Wannabebig