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July 15th, 2010   
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In this issue:

  • This Weeks Exclusive Articles
  • Lift Like You Mean It By Riley Bestwick
  • 2 Back Yard Tools for a Better Workout By Mike Scialabba
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Implementing Chaos Training for Performance and Muscle Gains

Look, the Old Skool Hulk looked like he could cause Chaos and you want to also right?

The truth is that we all get too attached to programs and do not challenge ourselves enough through training, which is one of the reasons that we do not see the progress that we strive for.

Implementing chaos training methods will help shake things up and get you back on track to building new stacks of dense functional muscle.

Read the full article here

Author: Luka Hocevar

Cardio 101 - Exploring Steady State, Complexes & High-Intensity Interval Training

The truth is, that MOST of us aren’t cardio fans, but do see the usefulness of it.

In fact, it's making a bit of a comeback lately, with a recent trend for top powerlifters who are harnessing the power of fat burning cardio to get them looking better and lifting strong in lighter weight classes.

We break down the different types of cardio available to you, what each is useful for and how to plan it into your training program.

Read the full article here

Author: Steve Colescott

  AtLarge Nutrition  

Novus Protein Bars are BACK and on Sale!

At last, we know....

We finally got Novus Protein Bars back in stock, in both flavours - Cookie Dough and Mint Cookie.

As our way of saying sorry for being out of stock, we're going to discount them by 10% through to Sunday (18th July).

To receive a 10% discount, just enter the following discount code at checkout:


Thanks for your patience whilst we were out of stock, we appreciate it!

  Mini Article 1  

Lift Like You Mean It

By Riley Bestwick

As I was walking through the gym yesterday, I saw a group of guys doing squats. (Since I work at a major gym chain, this was a very rare sight. Most people are on the Smith machines, you know?)

I watched them do a few sets and, while I was stoked they were doing squats, I was a bit pissed off that they were just going through the motions. One guy was even having a conversation with his friend while he was squatting.

I didn’t want to make these guys feel uncomfortable, so I walked away and didn't say anything. But now I kinda wish I would've. Maybe something like:

"Listen, weightlifting is supposed to be hard. You can't talk about what chick you're hoping to nail tonight while you're under a bar. If you can talk when lifting, the weight isn't nearly heavy enough.

Do you even know how to build muscle? You must cause micro-trauma to your muscles in the gym, go home, eat, sleep, and let them recover. But your muscles aren't going to grow by doing what you're doing. You're not even challenging yourself. Aside from burning a few measly calories, you're wasting your time.

The next time you come in here, I want you to be serious. I want you to bring an iPod with the kind of songs your mother would faint if she heard you playing. But most importantly, I want you to lift like you mean it. Pick the hardest exercises that give you the most bang for your buck—deadlifts, squats, bench presses, chin-ups, rows—load them up with heavy weight, and work your ass off.

You should be breathing heavy. You should be using perfect form. You should be gaining some freakin' muscle.

You already have a few training partners. That's good. Now hold each other accountable. Does your friend want to gain ten pounds of muscle? Keep him honest. Make sure he's lifting hard and eating big. And make sure he's doing the same for you. You can't build a great body by half-assing your workouts.

Now get out of my squat rack."

Now, maybe I didn't say it to the guys at my gym, but I bet we could all use a little reminder of what we're trying to accomplish when we get under the bar. To build a badass, muscular, lean body, we need to focus and lift like we mean it.

Anything else is a waste of time.

Lift Like You Mean It

If you have any questions on this article, feel free to post them on the forums here: Lift Like You Mean It discussion thread

  Mini Article 2  

3 Ways to Stay Hard for Summer!

By Michael Scialabba

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.

That's right, the seasons are quickly approaching in which all your efforts will finally be appreciated! You're planning on two clothing options for the entire summer aren't you? Board shorts, and flip flops. Cargo shorts and Crocs. You're going to roll around sleeveless all summer at the least, and many of you I'm sure will be rockin' your A and F gear with all the buttons undone, freshly waxed for all to see. That's just great.

So, hopefully you'll have actually put the efforts in this past fall and winter to earn the award of “that dude's jacked” this summer, and if you're smart, you won't let this predatory season come too quickly to an end because you couldn't keep your hands out of the bottomless bag of Baked Lays.

On that note, here's a few tips for keeping the draw string tight without killing yourself!

1) Stay away from all starches, all day. It's bbq season, and the sweet smell of burgers and dogs will be saturating the air. Go ahead. Feast! Just don't eat anything else. Have a beer, a dog, a burger, douse it in mustard and bring your own low sugar ketchup, then go to town. But when it comes time to reach for that pasta salad, save yourself the food poisoning, and the added inches to your waistline! And no, this isn't a soft side of a no carb diet. You can bet your ass you'll be getting plenty of meaningless carbs from beer and bbq sauce along the way. Just stear clear of the things you don't need, like chips, breads, pastas, corn and potatoes.

2) Start your morning with some short burst cardio. Let's face it, you don't want to be stuck on a treadmill all day in the middle of summer, and it's not unlikely that many of you will drop from 5 gym days to 2.

That's fine. That's what summer is all about. However, unless you want to look like Gumbi toward the latter half of the season, get your ass out of bed and do a 20 minute body-weight complex to start your day. Increase your insulin sensitivity, awaken the CNS, and get your metabolism up for a few hours.

3) Lose the Rock Star! A little caffeine here and there is fine, but remember, it's hot outside and you're probably not staying hydrated even close to how you should. Pumping your body full of stimulants all damn day is only going to dehydrate you further, and fatigue your adrenal glands, causing you to have a terrible time keeping abdominal fat to low levels, and actually draining you of true energy. Instead, drink more water! Stay hydrated, you'll eat less, and keep your body's PH at a more beneficial balance, allowing you to keep fat at bay, and your muscles healthy and full.

Remember how long it took to get to this level of fitness? Now keep in mind how quickly you can destroy it!


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!

  Mini Article 3  

Live From the Forums - Who's Talking About What

POLL - If you buy a BCAA supp currently or would buy from AtLarge - what size would you buy?

We really need your feedback on a potential BCAA supplement we are considering releasing. We're considering 2 sizes - both 30 servings and 90 servings and we want to know what size you would go for!

Please vote here - If you buy a BCAA supp currently or would buy from AtLarge - what size would you buy?

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Steady State vs. HIIT Cardio

The cardio article we released earlier in the week has created quite a stir and there's a good spirited debate on the benefits of steady state vs. HIIT cardio. What side of the fence do you sit on?

Check out the discussion here - Steady State vs. HIIT Cardio

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Cutting on HCT-12

Bosch232 is having troubles deciding if he should cut or bulk using the HCt-12 routine. An interesting thread about the benefits of bulking and cutting and how to decide on that goal.

Check out the discussion here - Cutting on HCT-12

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Allen Baria's RAW 633 on what he considered an off day!

Not much to say here apart from watch this truly impressive lift!

Check out the forum here - Allen Baria's RAW 633 on what he considered an off day!

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How do you eat egg whites?

aj24 wants to know how you eat only the egg whites. Do you cook them like eggs and just drink them raw?

Check out the discussion here - How do you eat egg whites?

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Are fruit smoothies unhealthy because of the sugar?

J.C is currently cutting so is concerned about the sugar content often contained in fruit smoothie drinks. Check out our members opinions!

Check out the discussion here - Are fruit smoothies unhealthy because of the sugar?

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Live From the Forums - Quote of the Week

“I see males and females doing 90 min to 2 hours of steady stae 5-6 days per week, this is ridiculous and scary. First off don't you have a life” Allen Cress

Check out the discussion here - Steady State vs. HIIT Cardio

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