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August 20th, 2009   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • Latest Exclusive Articles
  • Better Recovery Equals Better Results by Chris Mason
  • The Mindset Behind a Great Bench Press by Vincent Dizenzo
  • A 4655 Calorie Mass Building Diet by Forum Member, yasher
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

To Bulk or to Cut, That is the Question - or is it

If you spend any time on the Wannabebig Forums, you’ll run into that perennial plea for help, ‘Should I bulk or cut?’ In fact, this is probably one of the most commonly debated questions.

The answers you’ll get will often be contradictory: “Bulk like crazy and eat anything and everything in sight” and “Keep a clean diet and be patient with a slower, leaner weight gain.”

Perhaps there is another way to go about things?

Maybe even a much simpler way?.

Read the full article here

Author: Daniel Roberts

Eating Optimally for Massive Size and Strength

Insulin’s association with blood sugar is generally well known, but what is less known is its ability to mediate protein synthesis and thus skeletal muscle recovery and potential growth.

If one were to poll strength trainees, nearly all of them would tell you that testosterone is the most important hormone for size and strength. Testosterone’s importance cannot be argued, but insulin is a close rival in terms of results in the gym and it plays an even more crucial role in overall health.

Learn how to control daily insulin releases through what you eat and when you eat it for unbelievable strength and muscle gains!

Read the full article here

Author: Chris Mason

  Mini Article 1  

Better Recovery Equals Better Results

by Chris Mason

Lack of adequate recovery is one of the top three reasons why trainees don’t reach their goals. Simply put, better recovery equals better results.

Louie Simmons has a saying, “He who lifts heaviest, most often, is the strongest.” Recovery is the limiting factor, and ETS™ by AtLarge Nutrition is the most effective non-hormonal recovery supplement available today.

Creatine kinase (CK) is a generally recognized marker of skeletal muscle damage. After intense training, blood CK levels spike as damaged muscles cells literally break open and release it. The ingredients in ETS™ are clinically proven to speed return levels of post-exercise blood CK to baseline (normal) levels. This may indicate either a protective effect, or an enhancement in post-exercise muscular repair. Either possibility results in a reduction in overall recovery time.

Generalized inflammation is another recovery-inhibiting result of intense training and occurs both in the skeletal muscles and joints. Anyone who has trained with weights for any length of time has experienced some sort of joint pain and knows that it can certainly hamper one’s training and recovery. One of the ingredients in ETS™ is clinically proven to reduce inflammation via management of neutrophil (white blood cells which promote inflammation) emigration from the vascular system.

Science is great, but what will be the real-life differences in your training experience with the use of ETS™? There are no stimulants in ETS™, so you won’t feel a “buzz” from its use. It won’t give you massive pumps in the gym. You won’t notice any immediate visceral effects. For these reasons, ETS™ might be characterized as a “stealth” supplement.

What you WILL feel (after 4-5 days of use) is a very significant reduction in delayed onset muscular soreness (DOMS). You will also experience less of the usual wear and tear that is associated with intense training. You may find that sleep comes more easily and is deeper than normal. You will feel fresher and ready to go hard again much sooner.

Bottom line, ETS™ by AtLarge Nutrition is a must if you want to optimize your training.

  Mini Article 2  

The Mindset Behind a Great Bench Press

by Vincent Dizenzo: Multiple-time world record holder: 600 pound raw bench.

What does everyone want? A bigger bench press, of course! Let’s face it, people don’t walk up to you and ask, “So what do you curl?” Everyone wants to know how much you can bench. Well, I can bench press a lot, and I am going to share some tips with you. You don’t have to change your training program; no extra meals or supplements will be necessary. You just need to use your head.

When I perform the bench press, I go through a mental inventory. If I miss a lift, it’s rarely because I was not strong enough. It is because I had a break in my form. I use this mental inventory to minimize the chances of that happening.

Upon lying on the bench, I grab the bar and drive my shoulders back into the bench pad. The tighter and more uncomfortable I can feel with this, the better. Then I start with my feet. I lift my big toes up in my shoes. I force my knees out, squeeze my glutes, and push up on my hips. I want my posterior chain to be as tight as it can be to assist in the press. Yes, your legs assist in the bench press! The more you learn how to use them, the more you will be able to press.

Moving into the upper body, I arch my low back and push up on my stomach as much as possible. This reduces the range of motion for the press. Then I tighten my lats, squeeze my shoulder blades together, and roll them under into my back. I grab the rings on the bar using my index fingers and grip the bar as tightly as I can. Lastly, I turn my elbows in as I lower the bar. By doing this, I use my lats in the descent.

OK, now I am ready to take the weight. I count one, two…and where three would be, I inhale and take the biggest breath I can. As soon as the breath is inhaled, I extend the weight over my chest just like in a tricep extension. Notice, I did not say push the weight up. I am very tight and tucked on the bench, I do not want to lose the perfect pressing position I just fought to get into. When the weight gets over my chest, not my neck, I am ready to begin. I lower the bar in a controlled manner until it is motionless on my sternum. At that point, I harness all of my energy to explode through my heels, up through my posterior chain, into my lats, and push as hard as I can from under my elbows. As the weight rockets off my sternum, I drive the bar back over my face. When the weight gets close to lockout, I flare my elbows into a locked position. Once the bar is locked and under control, I throw it back into the rack and then finally exhale.

In competitions, this inventory has helped me achieve a 600 pound raw bench and an 800 pound equipped bench. Now, not everyone wants to compete in powerlifting, but if you’re in the gym, chances are you want a bigger bench. Start using a mental inventory with your bench and you will start achieving greater results. Your inventory does not have to be as elaborate as mine. Start with a few tips and master them. You’ll perfect things as you go along.

This is lifting with your head.

Vincent Dizenzo is an active member of the Wannabebig Forums and maintains his pro training journal on the forums - Pro Journal - Vincent Dizenzo Training Log

  Mini Article 3  

A 4655 Calorie Mass Building Diet

by Forum Member, yasher

The number one reason for not gaining weight is simply not eating enough. If you wanna be big, you gotta eat big - there’s just no two ways about it!

If you browse the Wannabebig Forums, almost every day you’ll see new a new thread from members complaining that they can’t put on weight no matter how hard they try. They will claim to be ‘eating like a horse’ but when asked to post their diet, it becomes clear that they think they are eating a lot, but in reality they aren’t.

When you are eating to put on weight, you have to be smart about your food choices. You need to consume enough calories (sticking to calorie dense foods) and get enough high quality sources of protein, carbohydrates, and fat.

It was therefore very refreshing to see yasher post a very good mass building diet for critique on the forums in this thread - My attempt at 5000 calories - input wanted! After some feedback and tweaking, it ended up looking like the sample 4655 calorie diet you see below, packing in over 350 grams of protein!

Breakfast

- 4 eggs scrambled with butter
- 2 pieces whole wheat toast with butter
- 16oz 2% milk
- A piece of fruit (banana or apple)

908 calories, 47.3g fat, 74.2g carbs, 47.3g protein

Mid Morning Shake

- 1/2 serving of Maximus Weight Gainer Supplement
- 16oz 2% milk
- 1 tbsp Natural Peanut Butter
- 1/2 large banana

705 calories, 28g fat, 78g carb, 51g protein

Lunch

- 10 oz chicken breast, grilled or sauteed with olive oil
- 1 cup steamed broccoli
- 1 cup cooked brown rice
- 1 oz cashews
- 24 oz 2% milk

1051 calories, 33.6g fat, 93.1g carbs, 96.5g protein

Mid Afternoon Shake

- 1/2 serving of Maximus Weight Gainer Supplement
- 16oz whole milk
- 1 tbsp Natural Peanut Butter
- 1/2 large banana

705 calories, 28g fat, 78g carb, 51g protein

Post Workout Shake (only on training days)

- 1 serving of Opticen Post Workout Supplement
- 16oz water

372 calories, 8g fat, 35g carbs, 40g protein

Evening Meal

- 10 oz chicken breast, grilled or sauteed in olive oil
- 1 cup cooked pasta with butter, oil or pesto
- Vegetables: Carrots/broccoli/asparagus
- 1 oz cashews

Misc

- 10 capsules of Fish Oil

100 calories, 10g fat

Daily Totals

4655 calories, 173.5g fat, 422.5g carbs, 361.5g protein

Macronutrient Percentages

33% fat, 36% carbs, 31% protein

  Mini Article 4  

Forum Discussions - Who's Talking About What?

Transition to Intermediate Level Lifting

Off Road started a brilliant thread in the Bodybuilding & Weight Lifting forums a few days ago, asking all members to pool their ideas to help fellow lifters as they transition to intermediate level lifting.

You can check out the great ideas that flowed here - Transition to Intermediate Level Lifting

Bodybuilder Pressing 215 lbs Dumbells!

We stuck this one in here for pure impressiveness. Here you'll see a video of Stan Efferding from SuperTraining Gym pressing 215 lb. dumbells for three reps. Simply amazing…you gotta watch it!

You can check out the video here - Bodybuilder Pressing 215 lbs Dumbells!

Fat guy gpp

This thread has been kicking around for ages and it's an absolute classic! The thread was started by vdizenzo with the aim of suggesting some easier gpp workouts for the big guy who is either not in the mood for a GPP workout or perhaps doesn't have the capacity for full-blown GPP workouts. Lots of great examples of short GPP circuits which will get you nicely out of breath!

You can check out the ideas here - Fat Guy GPP

 
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