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April 21st, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • Latest Exclusive Articles
  • 3 Keys To a Higher Jump by Travis Bell
  • Recipe - Protein Pancakes by Forum Member, Reala
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

Hypertrophy Cluster Training (HCT-12) - An Interview with Daniel Roberts

If you are a frequent reader of Wannabebig, you’ll know by now that we will be soon be releasing what we believe is THE best muscle building program out there - Hypertrophy Cluster Training (HCT-12) on Monday May 3rd, 2010.

In this interview, we uncover the main reasons people struggle to gain muscle, the details behind the HCT-12 training and nutritional program and what gains you can expect if you are willing to commit yourself to the program!

Are you ready to GROW?

Read the full article here

Author: Daniel Clough

Training History - Pros and Cons of Various Bodybuilding Training Systems

After our rookie year in the gym, most of us are so sure that we have discovered IT (the training and nutrition “system” that is perfect for us) that we no longer really investigate other options.

But taking an open-minded look into the past, at how athletes trained in earlier periods and examining the benefits and drawbacks of those systems, provides you with a depth of knowledge that will set you above the chuckleheads with the Xeroxed routines from Fitness for Men.

We cover three very well-used training methodologies from the past - 20 Rep Breathing Squats, High Intensity and High Volume Training.

Read the full article here

Author: Steve Colescott

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  Mini Article 1  

3 Keys To a Higher Jump

by Travis Bell - Superior Athletics

Training the vertical jump is one of the most common requests I get from athletes when they first come into my gym. Usually it’s from basketball players and volleyball players but occasionally I’ll still get some college football players who have watched the combines and feel they have to have a 40” vertical to be able to be competitive in the next level.

Increasing your vertical jump has been pretty well marketed through special shoes, special training programs, different training implements and a plethora of other tools and programs that people “must have” to help them jump higher.

1. Squat

But really, does it have to be that difficult? Lets look at the basics. When an athlete goes into a jump, what’s the first thing they do? They squat down. Then they squat up, pushing off the ground using their posterior chain (NOT their calves) creating enough force and momentum so that their body is lifted off the ground and for a very short period of time says a big “screw you” to gravity.

For a long time it was just assumed that a person’s vertical was mostly genetic. Athletes like LeBron James were just born to jump higher than the rest of us. To a small extent that is still true today. However, the majority of athletes have the genetic ability to jump higher than they think they can.

It all goes back to creating the necessary amount of force to lift your body off the ground in a quick motion. At Superior Athletics we incorporate box squats into our training rotation. These put the athlete in a much similar position as when they are jumping and forces them to reverse that motion with added weight on their back. Dynamic Effort squats are used in an effort to train the stretch reflex, or the motion that the body goes through when it reverses the downward force into an upward force. DE squats also train the fast twitch fibers.

Maximum Effort squats are used to help the athlete develop more power/strength. The stronger the hamstrings, glutes, hips and lower back are, the more power the athlete will be able to produce coming off the floor. Various squats are used. We will often use different combinations of bands, box heights, chains and different bars. We keep track of PR’s of each setup and choose each specific setup (box height, band tension and bar used) based upon the athletes specific weaknesses. Lifters with more hamstring and glute weaknesses will squat to a lower box while lifters with a hip weaknesses will squat ultra wide on a parallel box.

2. Posterior Chain Accessory Work

Accessory work is imperative. While squatting will cover just about all your bases, athletes can easily target specific muscles with some key accessory movements.

The first being glute ham raises. I’ve done a lot of hamstring work in the past and nothing wrecks your hamstrings like the GHR. Once your athletes get the hang of the movement, you can challenge them even further by adding in some band tension and even having them hold onto 10 and 25lb plates while doing them.

Another excellent movement is the Reverse Hyper TM made by Louie Simmons of Westside Barbell. The spinal erectors are specifically targeted with the Reverse Hyper in a very specific way. Some athletes have seen marked improvements even when the only change was adding in the Reverse Hyper. Often we will use it for 4 sets of 15 reps on DE day and 4-5 sets of 10 reps on ME day.

3. Box Jump

And then there is box jumps. The must have staple of every program that helps increase your vertical jump. Many athletes have used boxes for jumping before but haven’t seen much improvement in their vertical jump, which is often because they just do free standing jumps over and over again and never change.

When using box jumps, it’s really important to make sure you are changing it up and using a large variety box jumps so that your body does not become stagnant in your program. Remember, many things work, but nothing works forever.

We will rotate between seated box jumps (jumping on a box from a seated position) seated box jumps while holding dumbbells, seated box jumps while wear a weight vest, standing box jumps (both with dumbbells and weight vest) and kneeling box jumps (jumping onto a box from a kneeling position). Each time we do box jumps, we use two different types of box jumps. We rotate between using heavier weights and lower boxes, to lighter weight and higher boxes.

Box jumps are mainly used to help with explosiveness in the posterior chain, but for those desiring to increase their vertical jump, it can prove to be a bit task specific. Similar to how using different squat and bench variations helps increase bench and squat numbers, training different box jump variations will help increase vertical jump height.

Box Jumps at Superior Athletics Training Facility

So don’t say you can’t jump! Increase your power and explosiveness and you may be surprised how high you can leap.

If you have any questions on this article, feel free to post them on the forums here: 3 Keys To a Higher Jump discussion thread

  Mini Article 2  

Recipe - Protein Pancakes!

by Forum Member, Reala

Are you sick of egg whites and protein shakes for Breakfast? Come on dude, that's no way to start the day! How about you start the day properly with some tasty, healthy and protein-packed pancakes!

This is probably one of the most simplest things to make, so there is no excuse to not start your day well with a few of these :)

Protein Pancakes

Serves: 2 Pancakes


4 Egg Whites
3 scoops of Nitrean Protein Powder

Calories (Per Pancake)

187 Calories - 1.5g Fat, 4.5g Carbohydrate, 39g of protein

Tip - You can also add in some oats if you are on a bulk and want to boost the carbohydrates!


1. Get your eggs and empty the egg whites into a measuring jug or similar.

2. Empty in your whey protein powder and oats (if you're using them). It will look gross at first and you will have to mix it for ages to get it smooth, but it'll be worth it!

3. Once mixed, empty into a non-stick frying pan. A tip I like to use is to heat it up and then spray some 1 calorie oil on to it about four or five times. This should avoid any sticking issues.

Once cooked it will look something like this:

If you are feeling adventurous, you could even make your own syrup! Here is a recipe for a fruit syrup:

Fruit Syrup


6 cups strawberries
3 cups frozen concentrated fruit juice (white grape, apple or peach are good examples)
2 tablespoons lemon juice


1. Process berries in a food processor or juicer until thoroughly crushed. You might have to do this in batches, depending on whether you use the full six cups or halve the quantity.

2. Combine berry mixture and lemon juice in a large saucepan. Bring to a boil and lower heat, then simmer for 5 to 10 minutes or until berries are soft. Stir occasionally.

3. Let cool, then strain the liquid either through a sieve, colander or food mill.

4. Strain again, this time through two layers of cheesecloth. Discard any pulp.

5. Combine berry juice with fruit juice concentrate in a large saucepan. Bring to a boil and simmer for 2-3 minutes. Skim off any foam.

6. Use syrup as needed. You can also can the remainder for future use.

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

  Mini Article 3  

Forum Discussions - Who's Talking About What?

What are the best exercises for a 6 pack?

JRider23 is looking for some direct ab exercises such asplanks, weighted situps, v-ups, etc etc so that he can add some more ab work to his routine.

Check out the ab exercise suggestions from our members - What are the best exercises for a 6 pack?

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Do u neglect a body part? Which one and why?

liquidmonkey is curious if he is alone in consistently neglecting a certain body part even though he has it in his routine.

See what our members think - do u neglect a body part? which one and why?

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Running and Squatting

SDS doesn't want to cut back on the calories yet, but he'd like to start trying to lose some fat by running (working into HIT/sprints). He's squatting on Tuesday and Friday, and he's not sure how to work the running in.

Check out our members advice - Running and Squatting

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What sucks about dieting

AtLarge Nutrition Athlete (and MASSIVE Bencher) vdizenzo feels things are getting to him once in a while. His biggest gripe now is not being able to snack. (how about a handful of pretzels!) He asks if anyone else have a gripe about their diet right now?

Feel our members pain! - What sucks about dieting

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