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July 23rd, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Articles
  • 3 Methods For a Stronger Pull Up by Mike Scialabba
  • Improve Your Bench Press with Rotator Cuff Training By Nick Tumminello
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Unilateral Hypertrophy - Killing it One Leg at a Time!

If you’re trying to build a set of massive, indestructible legs, then there’s no doubt that you’ve heard the old mantra that “squats are king”.

However, not all trainees are built for deep squats and as a result they have built a side reputation for causing injuries. That's when single leg variations can be a very powerful option for building an impressive set of wheels.

Get ready to kill it, one leg at a time!

Read the full article here

Author: Mark Young

The Best Exercises are the ones You’re not Doing

As they say in the trenches, “The best program is the one you are not using at the moment.”

This saying may easily be changed to: “The best EXERCISE is the one you are not using at the moment.”

We give you five powerful exercises that we're willing to bet you're not performing at the moment and also give you the best bang for your buck.

Not only will they give you a new challenge, they will also breathe new life into your current workout!

Read the full article here

Author: Karsten Jensen

  AtLarge Nutrition  

Results is back in Stock!


Results is now back in stock!

As our way of saying sorry for being out of stock, we're going to discount Results by 15% through to Monday (26th July).

To receive a 15% discount, just enter the following discount code at checkout:

resultsback

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

P.S. - If you are on the fence about our most powerful strength and lean muscle supplement, check out HMB and Creatine: Giving RESULTS Every Time! and also Chris's recent rant on Protein.

  Mini Article 1  

3 Methods For a Stronger Pull Up

by Mike Scialabba

You know you've done it. We all have at one point.

Done what?

Stood under the pull up bar considering pull ups on a back day, only to have the idea drown out with the grueling memory of you kicking your feet like a fish out of water and reaching for the bar with your chin only to come up about 6 inches short, of your chin!

Well stand in fear no longer! Here's a few progressions that will get that pull up bar nursing off your teets of success in no time!

Rules of the progressions: Use these progressions to start any strength training day that you would have a back emphasis or specific target.

Method 1) Jumping Pull Ups

Stand under the bar and leap up into it as hard as your can. Toward the peak of your leap, grab the bar with an overhand grip and pull yourself up the rest of the way nearly reaching your nipple line to the bar.

Give yourself a good hold at the top and lower yourself down with complete control to the very end. Repeat for 6-8 reps and perform 3-5 sets depending on how frequently you'll be attacking your back during the weeks routine.

Method 2) Band Assisted Pull Ups

Loop a thick band over your pull up bar and through itself allowing it to hang dead center of the bar. Pull it down and slide your knee in. Perform a pull up. Make sure you're utilizing a band that only aids you in about 6 good pull ups. As you improve throughout the oncoming weeks, move to a thinner band. Perform 3-5 sets depending on how frequently you'll be attacking your back during the weeks routine.

Method 3) Chin Ups – Pull Downs

Instead of doing overhand-grip pull ups, move to an underhand-grip chin up. Perform sets of 5, and add weight if necessary. Remember the goal is to get your nipple line to the bar with your chest arched up. After you can no longer perform adequate sets of 5, move to a prone grip heavy pull down for 4 sets of 3. After a few weeks, go back to attempting prone grip pull ups, or jumping pull ups.

Try these 3 methods intermittently for 10-12 weeks 2-3 times per week as a staple in your back routine. You should see marked improvement in your quest for monkey strength.

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If you have any questions on this article, feel free to post them on the forums here: 3 Methods For a Stronger Pull Up discussion thread

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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!

  Mini Article 2  

Improve Your Bench Press with Rotator Cuff Training

By Nick Tumminello

All serious lifters love putting up big bench press numbers. But, it’s no secret that what can come with those big bench press numbers is the possibility of shoulder problems. Particularly with the rotator cuff musculature. Shoulders problems are a lifters worst nightmare. These issues can really hinder your performance, prevent you from performing several tried and true exercises like the bench press. And, even put on the surgeons table.

Performing some simple rotator cuff strengthening exercises like the supine external rotation shown in the video can prevent all these negatives and even improve your strength!

I developed the supine shoulder external rotation exercise because most of the traditional exercises for external shoulder rotation are poorly designed and allow too much room for error and compensation:




One of the best times to perform the supine external rotation exercise is as “active recovery” between sets of Bench press as shown in this video:




Many of my athletes find performing the supine external rotation exercise between sets of bench press:

* Reduces shoulder pain/discomfort both during and after heavy pushing workouts by offsetting some of the heavy internal rotation stresses caused by the bench press.

* Helps them push bigger numbers each set by diverting blood flow to the opposing musculature which has been shown to increase recovery time and strength between sets

* Helps them maintain better muscle balance and symmetry between the anterior and posterior shoulder muscular. Muscle imbalances are a major cause of injury!

Coaching Tip – when performing the supine shoulder external rotation exercise, be sure to keep the resistance light and do not go to fatigue! Perform 10-15 reps

So, take my advice and throw in some smarter rotator cuff training between sets of heavy pushing exercises like the bench press. You will soon have stronger and healthier shoulders!

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If you have any questions on this article, feel free to post them on the forums here: Improve Your Bench Press with Rotator Cuff Training discussion thread

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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.

  Mini Article 3  

Live From the Forums - Who's Talking About What

Deadlift and Long Limbs

A big deadlift comes from using good form and taking advantage of leverages. Long legs may cause the hips to be too far out of line and create poor leverages. Long arms can shorten the range of movement and give the lifter a shorter pull. Having long legs and arms can be a mixed blessing when it comes to the deadlift.

Please vote here - Deadlift and Long Limbs

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I Can’t Gain Weight

We’ve all heard it before, “No matter how much I eat. I just can’t gain weight.” The answer is simple; If you are not gaining weight, then you are not eating enough. There are some good tips in this thread for tracking calories and increasing your appetite. Make sure you are eating something while reading it.

Check out the discussion here - I Can’t Gain Weight

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Refeed After Weigh Ins

Cutting weight for a competition and then putting it back on after weigh ins can be tough on the digestive system. It can also be a messy business. Here are some tips on what to eat, and don’t forget the Imodium.

Check out the discussion here - Refeed After Weigh Ins

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Having Trouble Building a Big Chest

Every guy (and girl) wants a large chest. The first thing guys think of when it comes to building the chest is to hit the bench press. But using the bench press to build your chest muscles doesn’t work that well for everybody. There are tips that can make the bench a better chest builder and other movements that may work better for you.

Check out the forum here - Having Trouble Building a Big Chest

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The Aerobic Myth

What is wrong with aerobic training depends on the rationale of its use. If trainees think they are doing “aerobic training” to “burn fat” and better yet to “raise metabolism” they are wrong on both fronts! That is the mythology currently prevailing in the fitness mentality.

Check out the discussion here - The Aerobic Myth

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Cheat Meals

When is the best time to have a cheat meal? It may be better to have your cheat meals on off days rather than workout days. Your body will be growing and needs the extra nutrition. It may be best to plan your cheat meals on the weekends rather than letting it get out of hand.

Check out the discussion here - Cheat Meals

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Properly Training for Size

You have to check out this discussion. There are some great minds in the industry fleshing out the basics of building larger muscles. A must read!

Check out the discussion here - Properly Training for Size

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Live From the Forums - Quote of the Week

“I don't really think of it as tucking. I think about it more as lowering the weight to my sternum with my lats. That way the tuck occurs naturally for me”vdizenzo

Check out the discussion here - Elbow Tuck on Bench

 
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