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July 8th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Articles
  • WTF: Where's the Fiber? By Mike Scialabba
  • Bodyweight Training: Circuits for Shock Treatment By Brad Borland
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

A Gym Rat’s Guide to the One-Rep Max

Once reserved for powerlifters, Olympic weightlifters, and dumbbass kids who wanted to show off for their friends, now trainees from all backgrounds can benefit from knowing and testing their One-Rep Max.

But why is it important? How do we test it? Most importantly, what the hell do we do with that knowledge?

We drafted in Powerlifter Veteran Matthew Gary to give you the 101 on the One-Rep Max.

Read the full article here

Author: Matthew Gary

Get Real

Are you constantly comparing yourself to the superstars of bodybuilding and powerlifting you see in the magazines?

Are you impatient with your progress and feel like the big, strong and ripped physique you've always dreamt of isn't as easy or quick to achieve as you first thought?

Follow these basic guidelines over the course of your lifting career and you'll gain the perspective required to achieve some very impressive goals that will undoubtedly turn heads!

Read the full article here

Author: Steve Colescott

  Hypertrophy Cluster Training - HCT-12  

Hypertrophy Cluster Training (HCT-12) is the best muscle building program out there. Commit yourself to it and the physical changes that will be realized truly have to be seen or experienced to be believed - big gains in size and strength, huge decreases in body fat, or both.

We give the science behind why HCT-12 works and how to specifically train, eat and supplement to gain as much lean muscle and strength as possible in the least amount of time.

And all completely FREE! Check out the full program here - HCT-12 Muscle Building Program.


  Mini Article 1  

WTF: Where's the Fiber?

by Mike Scialabba

You've got your oatmeal, your broccoli, some black beans and rice on a high carb day, and boat load of chicken and lean steak, but where's all that fiber you're suppose to be getting coming from?

Most nutrition experts recommend around 25-30 grams of fiber each day, while some are arguing that's merely 60% of what we should be consuming.

So are you getting enough? And what's all the hype about??

The Good, the Bad, and the Poopy

To keep you from having to break out the Wiki, I'll make it simple. One fiber, called soluble fiber, has a direct effect on the contents of your gastrointestinal tract (small and large intestines, and colon), aiding in the absorption of many nutrients within the foods you've eaten. Soluble fiber is responsible for aiding in the 'fullness' effect, stabilizing blood sugar, and controlling cholesterol levels. The other, insoluble fiber, also aids in the 'fullness' effect, and is responsible for pulling water into the bowels (poop) and creating 'bulk' (thicker poop), helping in the prevention of constipation, which is no fun no matter what you're into.

Without this wonderful stuff, you may have poor absorption of critical nutrients, bad cholesterol, high blood sugar, excess weight gain, a bottomless stomach, and have some very strange or irregular bowel movements.

So are you getting enough?


Black Beans and Brown Rice - Fiber Overload!

Let's Digest

The average American only consumes half of the recommended daily intake, which would be about 12 – 15 grams per day. If some experts are saying you need upwards of 60 grams per day, then this is far from enough fiber to keep your body functioning like it should.

Here's a small list of high fiber foods that can get your body and bowels functioning like normally, that will also will help you in the weight room! You just can't go wrong.

Oh the good stuff!

- Apples: 5 grams/ 1 large
- Blackberries: 8 grams/ 1 cup raw
- Pear: 7 grams/ 1 medium
- Grapefruit: 7 grams/ ½ medium
- Oatmeal: 6 grams/ 1 cup cooked
- Brown Rice: 6 grams/ 1 cup cooked
- Sweet Potato: 7 grams/ 1 medium (skin on)
- Whole Wheat Noodles: 8 grams/ 1 cup cooked
- Black Beans: 14 grams/ 1 cup cooked
- Flax Meal : 7 grams/ 3T
- Lentils: 7 grams/ ½ cup
- Almonds: 4 grams / 1 oz
- Pumpkin Seeds: 4 grams/ ¼ cup

These are just of few of the great whole foods that are out there that can help you get your internal health, benefiting your external health.

It's not always about the mirror ladies and gentlemen. You've got put some of your priorities in the toilet!

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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: WTF: Where's the Fiber? discussion thread

  Mini Article 2  

Bodyweight Training: Circuits for Shock Treatment

By Brad Borland, MA, CSCS

Normally seen as reserved for the “light-hearted fitness enthusiast” bodyweight training can be a surprisingly effective and efficient tool regarding your physique goals. Bodyweight training will not only add to your development, but can also be utilized as a fat-burning circuit in place of machine-driven cardio. Additionally, it can give your body overall strength and performance that some isolated resistance training can lack at times.

Another great benefit is psychological. Throwing in one of these circuits for a break from the norm can rejuvenate certain areas of your physique and get gains moving again. Done at the gym or at home these circuits can many times spawn new muscle strength and growth in lagging areas in less time. Still not convinced?

Do not underestimate a sound bodyweight circuit – give these routines an honest try and find out yourself – no weights necessary.

Beginner upper body circuit:

to be performed non-stop for 3-5 rounds (rest one minute after each round)

- Push-ups
- Wide-grip pull-ups
- Parallel dips
- Reverse-grip biceps chin-ups
- Leg lift off bench
- Lying crunch
- Plank for 20-30 seconds

Advanced upper body circuit:

to be performed non-stop for 3-5 rounds (rest one minute after each round)

- 3-way push-up (feet on bench, feet on floor, and hands elevated – one set of each)
- Rack chins (wide, shoulder and close grip – one set of each)
- Bench dips
- Rack biceps curls (like the rack chins, but with a reverse grip)
- Hanging leg raises
- Crunches on exercise ball
- 3-way plank for 20-30 seconds

Beginner lower body circuit:

to be performed non-stop for 3-5 rounds (rest one minute after each round)

- Squat
- Stationary lunge
- Side lunge
- Sumo squat
- One-legged calf raise off of floor
- Incline crunch

Advanced upper body circuit:

to be performed non-stop for 3-5 rounds (rest one minute after each round)

- Jump squat
- Step-up
- Walking lunge
- One-legged Bulgarian split squat
- One-legged calf raise off of block
- 3-way crunch on exercise ball

If you have any questions on this article, feel free to post them on the forums here: Bodyweight Training: Circuits for Shock Treatment discussion thread

  Mini Article 3  

Live From the Forums - Who's Talking About What

Shoulder Mobility

For some time now Travis Bell has been dealing with off and on tension in his pectorals. They felt like they were always tight. He picked up some Dizenzo Clubs (his version of the indian clubs) and forced himself to use them. His shoulders feel great and his pectorals feel solid.

Check out the discussion here - Shoulder Mobility

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Cooking Eggs

Cooking eggs is supposed to make them more bio-available than eating them raw. But, is it possible that high heat denatures proteins? Or will the amino acid content still be intact? How should you cook your eggs?

Check out the discussion here - Cooking Eggs

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Knee Wraps

Forum members discuss the proper way to use knee wraps. The knee wraps should be really tight, even uncomfortable. There should be no skin showing as you squat down. This will give you the greatest pop and the most carry-over.

Check out the discussion here - Knee Wraps

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Creatine Daily

You have to take creatine daily no matter what your training schedule. Creatine is used to maximize phosphocreatine stores in the muscle and this takes daily dosing. You get the positive effects by keeping your phosphocreatine stores maximized, which requires daily dosing.

Check out the forum here - Creatine Daily

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Squatting Barefoot

Forum member RBB has been suffering from a bit of knee pain when squatting heavy. It seemed to be a stability/balance issue. He took the shoes off and his base has never felt so solid. He will never squat any other way again and it seems many forum members agree with him.

Check out the discussion here - Squatting Barefoot

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Instant Food Thread

Forum members post the foods they want to be eating right now. They all sound so delicious and the pictures are mouth watering. Of course, it’s a long ways off from what most of them are actually eating, but dare to dream.

Check out the discussion here - Instant Food Thread

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Live From the Forums - Quote of the Week

“Embrace the bloody eyes… bloody eyes are a small price to pay to be powerful.”Phenom

Check out the discussion here - Blowing Veins in My Eyes

 
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