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June 10th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Articles
  • Power Up Your Back Workout By Nick Tumminello
  • Tea Time by Mike Scialabba
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Rag on the Mags #4 - Muscle & Fitness: July 2010

‘Rag on the Mags’ is a 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.

You can be assured that I have no agenda to give the thumbs up or down for a particular issue, I’ll just tell it how it is. We present to you the July 2010 issue of Muscle & Fitness!

Read the full article here

Author: Steve Colescott

Rag on the Mags #3 - Natural Bodybuilding & Fitness: August 2010

‘Rag on the Mags’ is a 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.

You can be assured that I have no agenda to give the thumbs up or down for a particular issue, I’ll just tell it how it is. We present to you the August 2010 issue of NB&F!

Read the full article here

Author: Steve Colescott

Rag on the Mags #2 - Flex: July 2010

‘Rag on the Mags’ is a 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.

You can be assured that I have no agenda to give the thumbs up or down for a particular issue, I’ll just tell it how it is. We present to you the July 2010 issue of Flex!

Read the full article here

Author: Steve Colescott

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  Mini Article 1  

Power Up Your Back Workout

by Nick Tumminello

Every guy wants a strong, V-shaped back. Usually, the traditional pulling exercises such as chin-ups, pull ups, Bent over rows, seated row and deadlifts are great for building a thick, strong back. But, what happens when these protocols become less effective through the process of adaption? The answer is - you need to do something new to spark new muscle. The speed row variations featured in the video are just what the doctor order to improve motor unit recruitment, stimulate more high threshold muscle fibers and build insane pulling power.

Speed rows DO NOT replace heavy load pulling variations mentioned above. Speed rows should be used as part of a comprehensive back program to spark new growth through a new training stimulus. So, use them as a workout finisher, as a contrast set after performing heavy seated rows. Or, simply use them as a stand-alone exercise in within your back workout.

Regardless, the band resistance involved in the speed rows allows you to do something you cannot do with any other pulling device such as a dumbbell or cable pulley system. Bands do not increase their momentum and therefore maintain constant tension while you move at high speeds. High speed against resistance means high intensity exercise. And or course, high intensity exercise means more muscle growth.

Perform any of the speed row variations featured in the video for 4-6 sets of 8-12 seconds.


Nick Tumminello, the director of Performance University, is a nationally recognized coach and educator who works with a select group of athletes, physique competitors, and exercise enthusiasts in Baltimore, Maryland. Go to his website www.NickTumminello.com to get your free “Smarter & Stronger” video course.

If you have any questions on this article, feel free to post them on the forums here: Power Up Your Back Workout discussion thread

  Mini Article 2  

Tea Time

by Mike Scialabba

Take a break, sit down, and relax for a minute. Sip on a nice hot cup of tea, and maybe read the paper. Or you can just rip your car up to the drive through of the nearest coffee stand, order up a big fat green tea, and roar off at a million miles a minute listening to death metal, plotting your next dead-lift PR. Whatever works. Just as long as you take some time for Tea!

Tea? Isn't that a little foo foo? Not unless you consider low stress, low cholesterol, increased metabolism, decreased chances of heart disease and cancer foo foo.

High stress, high cholesterol, heart disease and cancer are all well known to every single adult throughout the world. If you could take one pill per day and decrease your chance of having one or all of these ailments would you do it? I would. There is no pill that claims to cover all of these, but there is green tea! Now if you drink one cup of green tea per day are you guaranteed to not get stressed, never have high cholesterol, prevent heart disease and cancer? No, probably not, but if you can reduce your chances, you should!

Come on, this cup of green tea has 'relax' written all over it!

What's in it?

Green Tea is high in:

Antioxidants – compounds that stabilize free radicals and aid in the prevention of cell damage

Epigallocatechin gallate (EGCG) – a major catechin thought to inhibit destructive chemical reactions in our bodies that may lead to disease.

Theanine – an amino acid that is said to promote a sense of relaxation without the drowsiness.

Vitamin A, Vitamin B1, B2, and B6, Vitamin C and Vitamin K.

Caffeine – 1 cup provides about 30mg, dramatically less than 1 cup of coffee, but just enough to slightly stimulate the mind!

There are too many pollutants, byproducts, and toxins moving into our bodies without our control, and unless we take the time to consume the things we need, our bodies and minds will suffer the consequence.

Take some time for Tea.

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

  Mini Article 3  

Live From the Forums - Who's Talking About What

Hitting the wall

We all get excited when we first start a new routine or workout. We give every lift 100% and push as hard as we can. But beware; sometimes we can do too much, too often. Find out what to do when you hit the wall.

Check out the discussion here - Hitting the wall

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Heavy Chin-ups

There is no doubt that chin-ups are a very productive exercise. Some experts call them the upper body squat. But what if you weigh more than the average person? Get some ideas on how to get good with chin-ups if tip the scales on the heavy side.

Check out the discussion here - Heavy Chin-ups

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Lower Assistance

Forum member Martin wants to know what everybody does for speed work on lower assistance days. The other lifters on the forum come up with a pretty complete list to help him out. They even come up with a few you may not have thought of yourself.

Check out the discussion here - Lower Assistance

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The Woes of Dieting - You know you're on a cut when.....

Dieting can be a rough business that can leave you feeling weak and drained. But you can take solace in knowing you are not alone. Here’s a look at the funnier side of dieting.

Check out the discussion here - The Woes of Dieting - You know you're on a cut when.....

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Hitting a lift more often

To make the greatest amount of progress possible, it is important to hit a lift or body part as often as possible. However, we also know that hitting a lift too often can have negative effects. Find out how to lift more often by adjusting the frequency and intensity.

Check out the discussion here - Hitting a lift more often

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Hamstring Health

Sprinters and other athletes sometimes have troubles with their hamstrings. Forum members help come up with a plan for healthy hamstrings. They also help to improve performance through properly selected exercises. Travis Bell says, “Sprinters need super powered hammies.”

Check out the discussion here - Hamstring Health

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Live From the Forums - Quote of the Week

“Adding carbohydrates or fats to your protein shake will slow down digestion and make them easier on your stomach”Tom Mutaffis

Check out the discussion here - Protein Problem

 
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