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August 27th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • Meet the Suitcase Dead-lift by Mike Scialabba
  • Tennis ball for tight muscles By Riley Bestwick
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Bench Kings - Learn from the Pros

Ryan Celli, Travis Bell, Scott Yard, A.J. Roberts, Adrian Larsen, and Vinnie Dizenzo all have one thing in common - they are masters at the bench press.

Our very own, Steve Colescott got on the phone and picked their brains, and was rewarded with some useful tricks and techniques to help anyone go from benching a weight that weenies might use for curls to driving up a bar that rattles a bit.

A bench press PR is right around the corner!

Read the full article here

Author: Steve Colescott

  AtLarge Nutrition  

Opticen and Post-Workout (PWO) Nutrition

As you will know, Post-Workout (PWO) Nutrition is one of the most important aspects to get right if you want to maximize the amount of muscle and strength you can gain.

Chris is back with another video which outlines why Opticen is so effective when taken immediately after your training session!

If you have any questions, feel free to ask them on the youtube page or in this discussion thread on the forums.

  Mini Article 1  

Meet the Suitcase Dead-lift

by Mike Scialabba

The words 'suitcase' and 'dead-lift' had probably never made it into the same sentence in the history of man until the unknown genius came up with the brilliant lift we now call the 'suitcase dead-lift'.

Before I get into the movement, let me just say, you won't actually be using a suitcase, so don't worry about looking ridiculous. What you will be using is a barbell or kettlebell, however I prefer the barbell only due to the ease of adjusting the load.

The suitcase dead-lift should not be considered a substitute for the conventional dead-lift or any of your major starting lifts. This movement should be utilized only as an auxiliary core movement, because that's what you'll be crushing during this exercise if executed properly.

How to do it

The set up into the suitcase dead shouldn't look any different the set up for a conventional dead-lift. You should still have your hips extended, maintain a lumbar curve, stomach should be pushed out, scap/shoulder blades retracted, and hands or hand in this case directly below the knee with arms fully extended. However, instead of both hands on a barbell perpendicular to your feet in front of you, you'll have one hand on a barbell to the side of you, running parallel with your feet.

You'll drive through with the hips just as you would with a conventional dead-lift as well. What you'll notice is the load trying to force the body to twist and rotate. Your shoulders will want to drop towards the load. What you need to do is maintain a perfectly tight core and movement pattern fighting the load to stay on track with the body movement.

Note - we nicked this video from Youtube as it's a pretty decent example of a Suitcase Dead-lift - credit goes to MaxwellSC.com

Crush it

Try this uni-lateral core movement in exchange for another core movement you may be doing for increased bilateral control and a stronger set of obliques. Keep in mind it looks a lot more bad ass than a Swiss ball crunch!


If you have any questions on this article, feel free to post them on the forums here: Meet the Suitcase Dead-lift discussion thread


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  

Tennis ball for tight muscles

by Riley Bestwick

What if I said you could get rid of aches and pains, smooth out sore muscles, and unlock muscle fibers to grow bigger and stronger all for less than a dollar?

I know what you're thinking: "Just how ugly is this masseuse?" Relax, Chief. I'm talking about using a tennis ball for soft-tissue work.

Imagine a muscle as a rubber band. Now tie a knot in it and pull it tight. You have dozens of these little knots (called "trigger points") all throughout your body and they're negatively affecting the way move and feel.

Imagine a muscle as a rubber band

Trigger points exist when the muscle fibers can't release from an active, contracted state. They can be very painful, or you may not even know you have them (until you touch them, that is).

The best way to become pain-free is to get rid of the knots and "release" the muscle by using a foam roller or tennis ball and then stretching the muscle to reestablish length.

We spend most of our day on our feet and ass so I thought it best to address the lower leg and the glutes since they'll need the most work. (Note: this is going to hurt a bit, but you'll thank me later when you're pain free.)


The peroneal muscles are located on the outside of the lower leg and run all the way down the fibula. Sit on the floor and place the tennis ball on the outside of your lower leg and roll on top of it. Make sure to go slow and put slightly more pressure on the tender spots. Spend one minute on each leg.

The Personeal Roll

Follow with a calf stretch and hold for 45 seconds on each side.

Calf Stretch


Take the ball and sit on one of your butt cheeks with a slight tilt. You'll know as soon you as hit a sore spot because it'll hurt like hell. Cross one leg over the other and apply some pressure working your way through any sore spots. Spend a minute or two on each butt cheek.

Piriformis Roll 1

Piriformis Roll 2

Follow with a piriformis stretch and hold for 45 seconds on each side.

Piriformis Stretch


If you have any questions on this article, feel free to post them on the forums here: Tennis ball for tight muscles discussion thread

  Mini Article 3  

Live From the Forums - Who's Talking About What

More on HCT-12

Growth has two components or stimuli that we can manipulate; tension (the load) and fatigue (how much we tire the muscle with the appropriate load). Tension is the greater stimulus but extra volume can help when the top weight isn't as high as it could be. Ramping sets provide a stimulus too, both fatigue and load - when you get close to top set.

Check out the discussion here - More on HCT-12

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Biggest Visual Impact

What muscle groups should you focus on if you want to make an impact? Broad shoulders are hard to hide, even in a flannel shirt. A wide, thick back gives you the look of raw power. Unfortunately, it seems that big legs only make it hard to find pants that fit.

Check out the discussion here - Biggest Visual Impact

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Big Bold Breakfast

Breakfast is important and everybody should start the day off with some good nutrition. However, time is tight and other people may be sleeping. Banging around in the kitchen for half an hour fixing a nutritious breakfast is out of the question. This thread will give quick and nutritious solutions for those on the run.

Check out the discussion here - Big Bold Breakfast

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Trouble Locking Out Deadlift

Block pulls will simulate the pull better than pins. Try doing them right below where you usually fail because this is where you need bar speed. Pull against bands or chains to help with the lock-out. Of course, always keep an eye on form and technique.

Check out the discussion here - Trouble Locking Out Deadlift

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Pre-Workout Drink Review

Pre-workout supplements are largely subjective; customer satisfaction depends on the individual. This thread was created where everyone can post the pre-workout supplements that they have tried along with 1-2 lines describing their experience with that product.

Check out the discussion here - Pre-Workout Drink Review

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Live From the Forums - Quote of the Week

“Anyone tried mega-dosing on creatine? It's pretty tough, by the time you get to anywhere near 'dangerous' amounts you'll be forced to the bathroom and there you'll stay whilst your bowels unleash hell on the toilet. You're a brave man if after that you go straight back to shoveling creatine. ”

“Wonderful supplement, even has its own safety net.”Daniel Roberts

Check out the discussion here - Bad Press for Creatine

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