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September 1st, 2009   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • Latest Exclusive Articles
  • Increase Muscular Size and Strength with Results by Chris Mason
  • Utilizing Gym Complexes for Power & Conditioning by Tom Mutaffis
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

An Inspiring Interview with Forum Member, Unholy - Part 2

If you read part 1 of this interview, you’ll know that forum member, Unholy transformed himself from an overweight, out of shape 295lbs to a fit and lean 190lbs.

Not only that, but he's now on track to compete in his first bodybuilding competition.

In the 2nd part of this interview we caught up with Paul and talked about his progress since we last spoke 6 weeks ago , his vacation, current challenges and where he wants to be when we next speak. (4 weeks out from his first bodybuilding competition)

Read the full article here

Author: Daniel Clough

  Mini Article 1  

Increase Muscular Size and Strength with Results

by Chris Mason

There are literally hundreds of millions of people worldwide who practice resistance exercise in the hope of getting bigger and or stronger. Sadly, a large percentage of these men and women never even come close to achieving their physical goals.

Due to ignorance and misinformation, they languish in training limbo. Proper training is the most important factor in transforming your physique. Diet is another, and closely rivals it in importance. Fortunately, the articles contained in this newsletter and on Wannabebig address these topics in detail providing you the tools you need for success.

The final piece of the resistance training puzzle is supplementation. If you want to be bigger and or stronger there are a select few ergogenic supplements which are both safe and effective. Of these, AtLarge Nutrition’s RESULTS stands above the rest. Its unique combination of dextrose, Creapure creatine, ß-Alanine, and HMB works to promote significant gains in lean muscle mass, absolute strength, and strength endurance (the ability to repeat a high intensity effort several times).

Creatine, ß-Alanine, and HMB all exert their powerful effects on muscular size and strength via unique pathways. This is what makes RESULTS so special, and so effective, you receive the benefits of each ingredient thus realizing additive effects (for example, 2 lbs of lean muscle from creatine plus 2 more lbs from HMB, and finally another 2 from ß-Alanine for an additive total of 6 lbs!). Something else that makes RESULTS special is the fact all of its ingredients are included at lab proven doses.

Many people, very likely some of you reading this article, are on a tight budget and have a tough time deciding how to allocate their monthly supplement funds. If I could only afford one supplement per month, and this is no marketing B.S., that one supplement would be RESULTS.

No other product will contribute more to the bottom line of size and strength than RESULTS. Try some yourself and see what the strongest men in the world already know…

  Mini Article 2  

Utilizing Gym Complexes for Power & Conditioning

by Tom Mutaffis: Competitive Strongman

It is a common dilemma for most people who weight train; they want to build strength, but at the same time want to be fit and athletic. Unfortunately, many of the currently popular training protocols neglect overall balance in favor of a singular objective such as strength, hypertrophy, or aerobic capacity.

The program described herein can provide outstanding strength gains while also maintaining, or improving your level of GPP (general physical preparedness – i.e. conditioning).

The total time under tension and volume will also enhance muscular hypertrophy. Enhanced hypertrophy along with the total workload prescribed will increase caloric expenditure which can improve body composition. In a nutshell, this program addresses all of the points most trainees are concerned with and does so in a very efficient fashion.

The Basic Principals:

- Complete a thorough warm-up prior to beginning your first complex.

- Complexes are defined as multiple exercises performed consecutively (“linked”) with no rest between them (you move as quickly as possible from one exercise to the next).

- The entire volume of the training sessions will be 5-10 sets.

- Adjust your rest between complexes based on goals:

  • Longer rest (3-5 minutes) for strength
  • Medium rest (2-3 minutes) for conventional athletes
  • Shorter rest (1-1.5 minutes) for bodybuilding / body composition

- The training split is broken down into 2-3 muscle groups per day.

- Advanced trainees can do between 3-5 linked movements per complex; beginner and intermediate trainees should do 2-3 linked movements per complex.

- As a general rule, start with compound exercises and follow with isolation movements.

- The total workout should be completed in 1 hour or less.

The Training Split:

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Upper Body Accessory
  • Thursday: Rest
  • Friday: Upper Body
  • Saturday & Sunday: Rest / Active Lifestyle

Example Exercise Selections:

Beginner / Intermediate

  • Lower Body: Front Squat / Back Squat
  • Lower Body: Stiff Leg Deadlift / Conventional Deadlift
  • Upper Body: Incline Dumbell Press / Decline Dumbell Flyes
  • Upper Body: Wide Grip Chins / Close Grip Pulldown / One-Arm DB Rows
  • Upper Body Accessory: Barbell Curls / Preacher Machine Curls / Hammer Curls
  • Upper Body Accessory: Weighted Dips / Rope Pushdown

Intermediate / Advanced:

  • Lower Body: Deficit Deadlift / Standard Deadlift / Rack Pull
  • Lower Body: Olympic Squat / Box Squat / Hack Squat
  • Lower Body: Power Clean / Front Squat
  • Upper Body: Incline Dumbell Press / Pendlay Rows / Push Press / Chins
  • Upper Body: Incline Barbell Press / High Pulls (Wide Grip Upright Rows)
  • Upper Body: Flat Bench Dumbell Press / Barbell Rows / Pec Deck / Pulldowns
  • Upper Body Accessory: Close Grip Bench Press / Overhead Dumbell Extension / Pushdown
  • Upper Body Accessory: Alternating Dumbell Curls / Preacher Curls / Concentration Curls
  • Upper Body Accessory: Skull Crushers / EZ Bar Curls / Seated DB Curls / Close Grip Pushups

Advanced lifters will be working opposing muscle groups with longer sets. The resultant time under tension can exceed 5 minutes thus requiring most individuals “work up” to the requisite level of training intensity.

One of the really fun things about this type of training is that you can do different workouts each week. There is a lot of variation and opportunity to set new personal records (PRs).

You can adjust the program to address lagging body parts, or to focus on building strength in a specific movement. This can be done by training the movement or body part earlier in the week, increasing volume, or prioritizing them to be the initial movement in each complex. The program can be adapted to many training styles including periodization and Westside.

Application:

Trainee X is a high school football player looking to increase his bench press, squat, and to add body weight while also improving conditioning. Below are examples of upper and lower body complex workouts he might follow:

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Upper Body Day:

Complex 1 - Flat Bench Press (90% x 3 reps) / Chins or Pulldowns (BW x 10) / Incline

Complex 2 - Weighted Dips (Sets of 5) / Seated Low Pulley Row (Sets of 8-10) / Chest Press Machine (Sets of 10-15) – Complete this complex for 2 sets with 3-5 minutes of rest.

** Accessory Work - Decline Bench or Board Press for 1-2 sets of 10, Hammer Strength Back Machine for 2 sets of 8-10 reps. Minimal Rest.

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Lower Body Day:

Complex 1 - Back Squat (85% x 5) / Trap Bar Deadlift (Sets of 5) / Dumbell Stiff Leg Deadlift (Sets of 10) – Complete 3 rounds of this complex.

Complex 2 - Box Squat (Sets of 3) / Leg Extension (sets of 12) / Leg Curl (sets of 8-10)

** Accessory Work - Football Squat or Hack Squat (2 sets of 10), Leg Press (2 sets of 15-20)

These workouts should be completed in less than an hour. You are able to work with heavy weights but still have enough volume to increase hypertrophy and conditioning.

** Accessory work is optional. This program is flexible and you can always drop a complex in favor of accessory work if needed.

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Resources:

Here is a video that demonstrates how to perform this type of training: - Gym Training Medleys Video

For additional information on applying these methods to your specific training program or with any questions please see the following - Utilizing Gym Complexes for Power & Conditioning discussion thread

  Mini Article 3  

Forum Discussions - Who's Talking About What?

A collection of recent Benc Press PR's from members

Recently there have been a few threads in the Powerlifting/Olympic lifts forum where members have posted videos of bench press PR's - and very impressive ones at that.

Congrats to Travis Bell who hit a 765 bench press (15lb meet PR) at the SPF Powerstation Pro-Am - Travis Bell - Some ProAm - Amateur Day results

Congrats to Vincent Dizenzo who hit a 605 RAW bench press (5lb meet PR) at the IPA CT - Vincent Dizenzo - My 605 Raw Competition Video

Congrats to drew who hit a 500 bench press - drew - My first 500 bench!

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Lifting gurus

Another great thread by Off Road! This is a really good discussion on weight lifting mentors, what types of systems they endorsed, and the pros/cons/similarities of each.

You can check out the names that followed here - Lifting gurus

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Inglourious Basterds

A review and discussion of Quentin Tarentino's new film. Inglourious Basterds is a 2009 World War II revenge film featuring Brad Pitt.

You can check out what everyone thought of the new movie here - Inglourious Basterds

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Box Jumps - what do you do?

A discussion started by Travis Bell. When getting his athletes to do different variations of box jumps, he was surprised that it was totally new to most of them. A discussion followed about how everyone performs box jumps and how they go after progression.

You can check out the different approaches here - Box Jumps - what do you do?

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What is ur drink of choice?

DIESEL_010 works long days and after work likes to kick back with a cold beer. I mean who doesn't? :) However he is beginning to gain weight from it and was asking what's a good drink to have that won't throw him off his diet too much. The replies were a bit mixed lol... Some sensible ones and then some which are probably worse than beers, but interesting all the same!

For an array of drinking choices, check out - What is ur drink of choice?

 
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