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June 3rd, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Articles
  • 3 Muscle Building Snacks on the Go by Mike Arone
  • Explosive Traps by Mike Scialabba
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Rag on the Mags - Powerlifting USA: May 2010

'Rag on the Mags' is our brand new feature in which we will to review the current crop of Muscle and Powerlifting publications as they come out each month (normally before they hit the newsstands).

The basic idea here is that we will present you with the CliffsNotes® of the pertinent info, allowing you to determine if it’s worthwhile for you to run a comb through your hair, head into civilization, and plunk down roughly six-bucks for the issue.

We're kicking things off with the May 2010 issue of Powerlifting USA!

Read the full article here

Author: Steve Colescott

Pecking Order

There's a pecking order to most things in life and the gym is no exception.

You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms.

Whether you're on the cusp of a decision to start working out or are the guy that your fellow gym trainees look up to, you'll do well to remember your role in the pecking order!

Read the full article here

Author: Steve Colescott

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  Mini Article 1  

3 Muscle Building Snacks on the Go

by Mike Arone

So if you are like every other person in the universe, you’re on the go all the time. Who has time to cook every meal or stop and sit down to eat? Not you, that’s for sure. It is very difficult to meet or maintain the right amount of macronutrients for the day when you're always on the go.

Well, don’t sweat it! Here are 3 snacks that you can grab in a hurry to not only fulfill those requirements, but also keep your metabolism revving throughout the day.

1. Handful of almonds and an apple

It doesn’t get much easier than this. A handful of almonds (2 oz) can provide you with heart healthy monosaturated fats, as well as 12 grams of muscle-building protein to get you through the day. Add in an apple and you have yourself a low-glycemic fruit that’s loaded with fiber to help speed up your metabolism and provide you with energy. These two foods, when combined together, make up a complete meal with a solid ratio of protein, fat and carbohydrates.

2. Greek yogurt (plain) with blueberries

Greek yogurt is a low-carbohydrate/low sodium snack that is packed with 15 grams of quality protein. Add in a handful of blueberries and not only do you have a muscle-building snack, but one that is loaded with powerful antioxidants that aid in clearing free radicals preventing damage to your cells. Not to mention, blueberries are a low sugar/ high fiber fruit that can suppress your sweet tooth without any guilt.

Blueberries are a low sugar/ high fiber fruit and loaded with powerful antioxidants

3. Nitrean Protein Shake

Mix it with water, skim milk…hell, take it straight from the container! It’s that good! Because Nitrean has both a quality blend of fast-absorbing proteins (whey) and slow-absorbing proteins (casein), you can assure that you will fulfill your protein needs almost immediately, yet keep a steady “trickle” of amino acids that will last until your next meal. It is the most reliable choice for an anytime protein.

These are just a few ideas for muscle-building snacks on the go. So next time you’re flying around like a maniac, you’ve got yourself some quality, protein-packed snacks to insure you stay on track with your fitness goals.

If you have any questions on this article, feel free to post them on the forums here: 3 Muscle Building Snacks on the Go discussion thread

Mike Arone is a certified personal trainer from Boston, MA, who now lives in NYC. Check out his blog at www.mikearonefitness.com

  Mini Article 2  

Explosive Traps

by Mike Scialabba

If you wanna draw some attention to your back side and your spending all your time on thinning your waist and tightening those glutes, this movement may be the ticket to place a mountain on your upper back for a little added shock factor!

There's nothing wrong with those shrugs at the end of your routine, but try this on for size to increase explosive power, and the size of your traps.

A good set of traps sets a physique out

The Hanging High Pull:

After an efficient warm up and CNS activator, start your major movement with the Hanging High Pull. This is an explosive Olympic lift that doesn't run as many risks as the Hang Clean or Snatch. It's not a superior lift by any means, but isn't nearly as technical because of the exclusion of the catch. However it still demands respect so take the time to learn this movement before taking on bigger weights.

How it's performed

Set up with the barbell as to attempt a hang clean. Hands right outside the thighs and feet hip width apart, as if to set up for a leap. Extend the hips back as you would starting an RDL, while keeping the shoulder blades back tight. Snap the hips forward and attempt to leap off the floor. While snapping the hips forward, drive the elbows high up by the ears. Maintain rock solid wrists as to not allow the barbell to curl around over the hands. As soon as the elbows peak at the top, drive the load back toward the floor.

A video demonstrating The Hanging High Pull

Things to pay attention too

If your wrists aren't solid, you can easily hit yourself in the chin with the bar. This is why you'll maintain solid wrist, and force the weight back down as soon as your elbows have peaked.

Try to eliminate as much distance as possible between your body and the bar throughout the entire movement.

Use chalk or straps when first learning the movement for a little added confidence with the explosiveness of this movement.

Throw this movement in the mix once a week for around 5 sets of 3-5 and watch your explosive power, and your traps grow in size!

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

  Mini Article 3  

Live From the Forums - Who's Talking About What

Project Recomposition

Forum member Fixation Darkness has been asking a lot of questions and getting a lot of answers. He took some of the advice he received and started a recomp diet coupled with a solid lifting program. After several months of continued progress, he has posted some updated pictures of himself

Check out the discussion here - Project Recomposition

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Solid Total at 198

What’s a solid total on the three power lifts for a guy that weighs 198 lbs? The many different lifting federations have elite totals and it seems they have changed over time. Some guys think that elite status should be reserved for the top few lifters each year. Others feel that that the elite totals set forth by the federations make great goals for the individual lifter:

Check out the discussion here - Solid Total at 198

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Official Video Entries

The video entries for the Test Your Endurance Competition have been pouring in. At Large Nutrition has donated prizes for the winners and the forum members have supplied the sweat and effort. Watch the guys and gals try to do as many push ups, chin ups, sit ups, and bar dips as they can in 4 minutes:

Check out the discussion here - Official Video Entries

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I Know It’s Working

The newest routine to hit the Wanna Be Big forums is the Hypertrophy Cluster Training-12 (HCT-12). This is an amazingly effective workout complete with online support from the creator of the program. Many of our members are enjoying some great success on the program. Forum member Bosch232 shares some of the gains he’s made using HCT-12:

Check out the discussion here - I Know It’s Working

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Beginner with Bench Shirt

Forum member shocker 4221 has purchased a new Inzer Rage bench shirt. He is seeking advice on how to break in his new shirt and suggestions on how to train in it. Many of our experienced benchers offer him advice:

Check out the discussion here - Beginner with Bench Shirt

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Cartoons of The 90s

Who doesn’t love cartoons? Seriously, even big strong men have fond memories of spending hours in front of the television cheering for their favorite super hero or zany characters find new ways to hurt themselves. According to some of our members, the 90s were the Mecca of cartoons:

Check out the discussion here - Cartoons of The 90s

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Live From the Forums - Quote of the Week

“Hardcore gyms attract more interesting characters than a methadone clinic.”Steve Colescott

Check out the discussion here - Pecking Order by Steve Colescott

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