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July 1st, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Articles
  • Your Other Arm - 3 Tips for Better Forearms By Mike Scialabba
  • 2 Quick Food Rules for a Better Body By Riley Bestwick
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

An Intelligent Approach to Building a Big, Strong Chest

If you’re a lifter, I guarantee you’ve been asked The Question “how much do you bench?” It's almost like a prerequisite to joining a gym nowadays...

The truth is, unless you’re a powerlifter, how much you bench is irrelevant. Developing a full chest, one that looks like it could bench a ton - lies in proper science and proper application of training.

Our very own Allen Cress covers the scientific principles and proper methodology for building the strong, muscular chest you want!

Read the full article here

Author: Allen Cress

Why You Should Skip Breakfast: The Secrets of Intermittent Fasting

Intermittent Fasting challenges bodybuilding’s nutritional dogma that in order to stay lean, muscular, and healthy, one must eat small, protein-containing meals every two to three hours.

If you are sick of carrying around several tuppaware boxes and need a psychological break from the traditional bodybuilding diet, Intermittent Fasting fits the bill nicely.

Get ready to have your nutritional world turned upside-down.

Read the full article here

Author: Ryan Zielonka

  AtLarge Nutrition Special Offers!  

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We have temporarily reduced the price of Strawberry Nitrean 2.2lbs to $19.95 - whilst stock lasts!


  Mini Article 1  

Your Other Arm - 3 Tips for Better Forearms

by Mike Scialabba

So you're turning a few heads when you roll around in a tank top these days huh? Well that's just great, but are you instilling fear in your fellow man when you give him a firm hand shake?

Having biceps like mountains and triceps like a 3 headed dragon are cool and all, but don't forget about the Popeye muscles. If you want to have better control over the weights you push and pull, particularly in Olympic lifts, and create doubt in another mans masculinity through a simple hand shake, then start following these tips for a vice clamp like grip and forearms that actually fit your growing beach bi's.

1) Stop walking around the gym with straps dangling from your wrist.

Lets face it, you're not pulling a max effort every set you perform, if even every day you lift. So why the hell are you strapping up all the time? If you feel like you can't grip the weight without them, then stop using that weight. Go lighter until your weak link catches up; in this case, your grip!!

2) Clean and Snatch!

Power Cleans, Hang Cleans, Olympic Snatch, Hang Snatch, Dumbbell Snatch are all amazing lifts for dramatically increasing your grip strength, grip conditioning, and the shear size of these muscles. They also have an insane amount of other strength and conditioning benefits, so make sure you learn them, and do them, without straps.

3) Add a few strongman lifts and unconventional movements to your training.

Incorporate heavy farmer walks, sledge hammer work, rope pulls, clean grip dead lifting, thick bar dead lifting and thick bar Olympic lifts, kettlebell flips, and kettlebell bottoms up press.


Mike performing Heavy Farmer Walks

Don't just opt out for the “Barbell Wrist Rolls” and “Reverse Curls”. Do some movements that serve some major purpose and reap some huge, grip crushing rewards!

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Mike is the Director and Owner of the Missoula Underground Strength Training Center located in Missoula, Montana. He’s an Expert Strength Coach and has been in the business for nearly a decade working with hundreds of individuals utilizing conventional and unconventional training methods. Be sure to check out his blog!

If you have any questions on this article, feel free to post them on the forums here: Your Other Arm - 3 Tips for Better Forearms discussion thread

  Mini Article 2  

2 Quick Food Rules for a Better Body

By Riley Bestwick

You've probably heard that getting a great-looking body is 20% training and 80% nutrition. (When did fitness guys start wanting to be mathematicians?) Now, I'm not sure who came up with those percentages, but I do agree that nutrition is the neglected portion of the equation. Think about it: every guy is searching for the perfect training program, but how many do you know who's looking for the perfect eating plan?

My guess is not many.

Still, if you really want to build the best body you're capable of, you may want to pay attention to the following two tips:

1. Master the grocery store

First, you have to go grocery shopping more than once per week (I know some guys who go once per month!). We're buying fresh food here, not boxed crap.

Next, shop the perimeter of the aisles since all the good stuff—vegetables, fruits, meat, and dairy—are on the perimeter. The middle aisles are filled with frozen meals and other stuff you should avoid.

Finally, buy some items in bulk. Things like oatmeal, nuts, and cans of tuna are a lot less expensive if you get the big-boy boxes. (I prefer to buy meats, veggies and fruits in small quantities, though. You'll get better quality stuff this way and won't have to stock your freezer.)


Do yourself a favour and pick up some fresh vegetables

2. Plan your meals

You probably have a workout program. Why not an eating program? This one step alone could help push you over a plateau, where you'll actually gain muscle and get lean. And I'm not talking about simply packing a lunch for the next day before you go to bed. We've got to get serious here.

Try this:

Grab a piece of paper, and write down every meal you want to eat for the next week. If you're eating five meals per day, that's 35 meals for the week.

Do you have enough groceries for that many meals? How many are "quick meals" that you won't have to cook? How many will require more than 20 minutes to cook? Are you getting enough protein, carbs, and fats (consistent with your goals) in every meal?

I'm not saying you have to cook all 35 meals at once, but it's a good idea to know what you have ahead of you and plan accordingly.

They may not seem like much, but these two tips can literally change the way you look. Stop looking for the magic bullet or pill and focus on the basics: high-quality food and regular intervals. Once you have those nailed, feel free to get more "precise."

If you have any questions on this article, feel free to post them on the forums here: 2 Quick Food Rules for a Better Body discussion thread

  Mini Article 3  

Live From the Forums - Who's Talking About What

Seal Training

Forum member Parker has a goal to become a Navy Seal. He has four years to train for it and he is very driven. Other forum members offer him advice on his training to help him reach his goals.

Check out the discussion here - Seal Training

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Skipping Breakfast

This week we brought you an article by Ryan Zielonka entitled, “Why You Should Be Skipping Breakfast.” The conversation on this diet plan has really taken off on the forum. Several members are sharing their experience and Ryan is helping everybody with their questions.

Check out the discussion here - Skipping Breakfast

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Raw Box Squat

The box squat has really taken off in popularity as a reliable squat assistance exercise. It’s been said that the box squat is the best way to learn the mechanics of the squat. It reinforces that proper groove to keep the bar and the heels in a perpendicular line. How much will box squatting help the raw squatters?

Check out the discussion here - Raw Box Squat

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Recipes Forum

Don’t forget we have a forum just for your favorite recipes. Drop in here and check out everybody’s favorites from spicy chili, chicken salad, and even the best Nitrean protein shake formulas. You’re sure to find something to try on your next bulk or cut phase.

Check out the forum here - Recipes Forum

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Nice Work Vincent

Big bench presser, Vincent Dizenzo, just competed at the IPA Worlds. He posted a very long write up about his journey and success. Not only did Vincent make a top 10 lift, he did it in the 242’s after a fantastic transformation (see Way to Go Vincent). Congratulations Vincent.

Check out the discussion here - Very Long Meet Write Up from the IPA Worlds

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Dead-lift/Sport Specific

What dead-lift variation should you use to train for baseball? How about a dead-lift variation for aquatic sports or even equestrian events? This chart will recommend particular variations of the dead-lift depending on which sport you are training for. Or you could just do like Travis recommends and keep things simple.

Check out the journals here - Dead-lift/Sport Specific

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Live From the Forums - Quote of the Week

“Everyone would be a lot better off using numbers (lbs, volume, intensity, density, etc.) as their gauge of accomplishment over "soreness" or fatigue. "Fatigue-seeking" is probably not going to get you where you want to be, unless you just want to be tired and sore”Sensei

Check out the discussion here - Cramps after workouts

 
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