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August 4th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Articles
  • A Better Workout - Pairing your lifts for faster workouts by Mike Scialabba
  • Chin Ups: It's Only a Name By Craig Weller
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

The No-Gym Warrior Workout Program

Just because you don’t have access to a gym doesn’t mean you can’t build a badass body.

Whether the economy has you pinching pennies, your closest gym is 45 minutes away, or you’re just strapped for time, this program will get you the results you’re looking for.

This program offers you an at-home or on-the-road option for increasing strength, muscle mass, anaerobic conditioning, and fat loss without a gym!

Read the full article here

Author: Chase Karnes

What to do After the Diet - Avoid the Post Diet Binge

So you've successfully dieted down and after months of hard work, you're finally sporting a set of abs and have hit your weight target.

Good job buddy! Next comes the REALLY hard bit - avoiding the post diet binge..

Learn how to make the leap from the despair of dietary restriction back into the realm of normalcy.

Read the full article here

Author: Ryan Zielonka

  AtLarge Nutrition  

Protein Powder is not an Ergogen!


We get a large number of emails every week and the most common question is:

- How much Protein Powder should be taken to get bigger and stronger?

It's a little frustrating because whilst protein plays an important role in building muscle, if your goals are to build lean muscle, strength or to improve performance, you are much better off with Results which contains ingredients that specifically create an ergogenic effect.

Chris decided to put some of his thoughts into video, check them out by hitting the play button on the video above!

  Mini Article 1  

A Better Workout - Pairing your lifts for faster workouts

by Mike Scialabba

There's a good chance that you're spending way too much time doing nothing. What you say? Doing nothing? That's right. You go to the gym, you start your training, and you spend nearly 50- 60% of the time doing nothing, or resting, whatever you want to call it.

But I need that 90 seconds, I've got to restore my ATP right? Sure, I suppose within a specific muscle group, yes you do. However, think about this for a second. You do a set of heavy bench press. The pecs, triceps and shoulders are all the prime movers (do the majority of the work), and the lats, traps, rhomboids and biceps are the antagonist muscles (oppose the prime movers and aid in stability and eccentric control). The ATP and energy stores within those prime movers will have been significantly tapped into for the time being.

What to do Instead

Now, instead of completely resting for 90 seconds, why not take 30 seconds, walk over to a seated row, and pull for a few heavy reps, now stimulating the rhomboids, lats, biceps and traps as the prime mover, and allowing the pecs, shoulders and triceps to now act as the antagonist group?

Getting set up into the row will take at least 30 seconds, the set will have probably taken you about 30 seconds, and getting set back up into the bench press will probably take at least another 30 seconds. That's 90 seconds minimum of rest for the prime movers of the bench press, yet you've done twice the work load. Where's the disadvantage?

Moving back and forth through a. b. exercises (typically opposing movement patterns, but not always necessary) is a great way to speed up the workout, rev the metabolism and prevent muscle catabolism from a long winded workout. This can leave time for more SMR, mobility and conditioning within your workout, which we all know you need.

Once you try it, you''ll never go back!

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If you have any questions on this article, feel free to post them on the forums here: A Better Workout - Pairing your lifts for faster workouts

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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  

Chin Ups: It's Only a Name

by Craig Weller

At a gym a while ago I overheard someone talking about chin ups say, "Oh, you're doing them chest to bar…"

It occurred to me then that for many people, a chin up means just that: A movement finished by elevating the chin over a bar. Actually touching ones chest to the bar is an entirely separate concept, and is even categorized by a different name.

The problem here is that this chin-over-the-bar-only idea is the upper body equivalent of the quarter squat. It robs you of most of the benefits to be had from doing the actual movement

A chin up (or a pull up) is one of the most effective upper body exercises one can do and it's got significant carry-over to real world movements. It develops everything from hand and forearm strength through the biceps and long head of the triceps to the lats and upper back.

In order for this to happen though, the movement must be performed correctly, and in order for the movement to be performed correctly, it must be finished with a solid retraction and depression of the scapulae.

If this does not happen, the musculature of the upper back is neglected, including the middle and lower traps and the rhomboids. This will eventually lead to faulty movement patterns, scapular dysfunction and weakness and muscle imbalance in the upper back.

Generally, the scapulae are properly "set" when they are locked down and in as far as they will go at the end range of the chin up. The elbows will stop just behind the ribs. If all you're doing is tipping your chin over the bar at the top, your scapulae will be unable to retract fully, your elbows will still be out in front of your body, your shoulders pitched forward in their capsules and you won't be finishing the movement.

It's been said before by a number of strength coaches, but the chin up should really be called the "chest up." This is because when properly performed, the movement is finished when the chest touches the bar, the elbows are just behind the ribs and the scapulae are solidly squeezed down and back.



Example of a chin up finishing when the chest touches the bar

If all your chin ups and pull ups have been measured by simply touching your chin over the bar, it's time for a change. Start thinking of them as chest ups, get your scaps to function, develop some real strength and muscle mass in your upper back and keep your shoulders healthy.

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If you have any questions on this article, feel free to post them on the forums here: Chin Ups: It's Only a Name discussion thread

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Craig spent six years as a member of a Naval Special Operations Force known as SWCC, the Special Warfare Combatant Crewmen. The lifestyle of Special Operations and the unconventional "Accomplish the Mission By Any Means Necessary" mentality led Craig to develop his unique philosophy of physical training, which, as an instructor, he used to train other Spec Ops Forces on three different continents in highly austere conditions. This passion for showing others the path to a stronger, healthier body stayed with Craig and led to the founding of Barefoot Fitness

  Mini Article 3  

Live From the Forums - Who's Talking About What

Leg Curls and Extensions

Do leg curls and extensions have a place in your routine? Everything has its place. If development is your main goal then leg extensions and curls have their place and should be utilized but should never be the only leg exercises done.

Check out the discussion here - Leg Curls and Extensions

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Bar Sliding Down the Back

One of our forum members has developed a bad habit in his squat lately. He has been un-racking the weight with a high bar position, as he descends he feels like he is falling forward slightly. He begins to loosen his grip on the bar and lets it slide an inch or two down as he approach the hole

Check out the discussion here - Bar Sliding down the Back

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Dieting to Get Fat

How your diet/contest-diet makes you fat. Finally some Truth! The ugly side of this for you, the modern dieter is this: Not only is there no upper limit on diet-induced hunger, but once the weight is gained, your body’s natural response will be to do everything to try to keep this weight on.

Check out the discussion here - Dieting to Get Fat

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Recommended Reading for Training

We all love reading and increasing our knowledge about our interests. Here is a thread on everyone's recommended reading list related to training. I think this would be a valuable resource to help all the new lifters (and veterans) out there get up to speed on their training knowledge.

Check out the discussion here - Recommended Reading for Training

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Time to Bulk Again

Summer is now ending, time to bulk up again. Let’s not go overboard; we should have a plan to increase calories at an optimal amount. Supplements can help a lot and give you the Results you desire. This thread will get you on the road to further gains.

Check out the discussion here - Time to Bulk Again

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Olympic Squatting

Hulk242 posted a video of himself Olympic Squatting in prep for RAW 504.Check out this squat with big weights and chains to boot. There are some other impressive lifts are thrown in for good measure.

Check out the discussion here - Olympic Squatting

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Live From the Forums - Quote of the Week

“You are way over-thinking this. Just grab something and curl it.”gmen5681

Check out the discussion here - Different Types of Curls

 
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