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September 9th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • Invest in Your Body: A Rant By Riley Bestwick
  • Fire It Up! CNS Activation by Mike Scialabba
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

An Interview with Bench Press Specialist - Vincent Dizenzo

Vincent Dizenzo has been crushing big iron for over fifteen years. He has held multiple bench press records, including a recent 605-lb raw bench press at 322lbs as a Masters competitor.

Vincent recently made the decision to lose body weight and compete in the 242-lb weight class. You read that right - from a superheavyweight to a lean, mean, 242-lb lifter!

In this interview, we cover the why and the how and also what his plans are for the future!

Read the full article here

Author: Chris Mason

  AtLarge Nutrition  

What Our Customers Are Saying About Novus Protein Bars

The Novus Protein Bar is an awesome high protein, low carb snack, making it perfect for those looking to gain muscle and lose body-fat.

Because of the convenience factor, it'll also help you be consistent with your diet - probably the most important factor in achieving your physique goals.

The Novus Protein Bar contains:

• a whopping 36 grams of quality muscle building protein
• only 3g net impact carbohydrates - perfect for carb conscious individuals.

It also comes in two delicious flavours - Mint Cookie and Cookie Dough.

Not only that, its incredible value for money - A box of 16 bars is priced a $29.75 which comes out at just $1.85 per bar!

Compare this with two other 30 gram + protein bars:

• Met-Rx Protein Plus Food Bars (Box of 12 - $2.08 per bar)
• Detour Lean Muscle Bars (Box of 12 - $2.49 per bar)

The above prices were obtained today from bodybuilding.com

What our Customers are Saying

Here are just a few things our customers are saying about the Novus Protein Bar - you can read many more here - Novus Protein Bar - Customer Reviews.

"From a mobile guy who understands the value of a portable "snack", many thanks for another supplement that not only packs a respectable nutrition label, but one that I can look forward to consuming as well!" - P Daly, Rochester, MN

"Let me say that these have to be hands down the best protein bar that I have ever had. The mint cookie flavor literally tastes like a desert and leaves you wanting more!" - Tom Mutaffis - Strongman

"I am not a HUGE protein bar guy, but these are amazing. They are perfect for emergencies when I don't have any food on me. I will be keeping a few in my backpack for in between classes and a few stashed at work as well" - L Green , Knoxville Tennessee

"The taste was awesome, not chaulky like most of the other bars I have tried." - C Jones, Alabama

"Not only are the Novus bars loaded with a whopping 36 grams of protein with a minimal amount of carbs and fat, but the taste is excellent." - Henry K, San Francisco, CA

"These bars fit into my diet with no fuss at all. The low sugars and carbs made for a guilt free treat that made my diet much easier to deal with." - Michael Jones

"When I bit into it it was the greatest bar I have ever tasted and I have tried most of them on the market." - John Morrow

"The mint cookie flavor passed my taste test. Yummy. One is now living in the glove box of my truck, my toolbox at my job, and my school backpack. I don't like to be hungry." - Jason H Long Beach, California

  Mini Article 1  

Invest in Your Body: A Rant

By Riley Bestwick

I'm just like you. I want to build muscle, lose fat, get healthy, and live a rich, fulfilling life. And I'm constantly taking in information like free articles, free e-books, and free training programs. Most of it, admittedly, is crap. Thankfully there are a few sites (like Wannabebig) that actually deliver quality info.

And thanks to all this free stuff, I was able to make some significant changes in my body. But then something happened: I stopped making progress.

Was it my lack of motivation? Absolutely not. Was it because I didn't have the time? Nope. I dedicated my life to fitness.

The real reason I stopped making progress is because I didn't want to spend money on things that were, in my mind, luxuries.

Stuff like high-quality protein powder (hint, hint: Nitrean), training books, and eating plans were simply "off limits" since I could get a lot of information for free and I could buy the "cheap protein" at my local GNC.

The first purchase I ever made was the Precision Nutrition system. This one thing—a measly 100 bucks—changed the way I viewed food, changed the way I ate, and most importantly, changed the way I looked. Was it worth 100 bucks to change my life? You bet it was.

You see, for the longest time I looked at anything like that as an expense, when I should have seen it as an investment.

All the free information in the world—all the hours trying to find it, pick through the BS, and apply it—isn't worth anything compared to spending a little money and getting exactly what you need in a fraction of the time.

Fitness is a big part of my life. Heck, it is my life. And if I'm going to get and stay in amazing shape, I need to invest in myself, my education, and quality products that help me achieve my goals.

Take a look at what's important to you. Could you stand to invest a little more in yourself? Could you benefit from high-quality protein powder,(Nitrean) no-BS training and nutrition books (Precision Nutrition system), and nice equipment? The answer, at least when it comes to me, is almost always yes.

The answer, at least when it comes to me, is almost always yes.

  Mini Article 2  

Fire It Up! CNS Activation

by Mike Scialabba

If your doing your foam rolling and your dynamic mobility, then I'm sure by now your pre-training warmup has turned from a 5 minute jog on a treadmill, to a much more efficient 10-15 minute full body mobility makeover.

Well there's one more piece to the warmup puzzle you may have been missing until now. It's called CNS activation and here's how you're gonna fire it up!

What is it?

The CNS, if you don't already know, is the Central Nervous System. It's comprised of the brain and spinal cord and is the absolute control unit of all aspects of your life. From your breathing, to your sleeping, to your talking, to your mating, without this puppy you are nothing!

Well that means it's always on right? Why Fire it Up?

Throughout your daily life, the CNS pretty much runs on auto-pilot. Imagine the outlet you've got your PC plugged into. That outlet, if you're in America, is running on 110 volts, just enough power to provide you with the electricity your machine needs to run and function properly.

Now what do you suppose would happen if you cranked the voltage up to 220? It's hard to say, but there would probably be some small explosions and a fire. Not cool? Oh yes, so cool!

You see, when it comes time to train, it comes time to kick the blow up doll out of the auto-pilot seat and take some control. It comes time to crank up the voltage from the generator (CNS) to the machine (Your muscles).

You're going to move from being a little ole laptop, to becoming a high performance Apple G5 Super Computer, get it?

How are you going to do this?

This is what you'll do. Depending upon your training routine, you'll want to choose your movements to cover most of your bases. For example, if you're on a full body split, choose 3 explosive movements; a lower body hip dominant explosive movement, an upper body explosive push, and an upper body explosive pull.

Here's a quick example of how to execute this within a full body routine. Obviously if you're using a body-part split routine, an upper lower, or push/pull, you'll only choose the movements you need.

10 minutes Full Body Foam Rolling

10 minutes Dynamic Joint Mobility and Muscle Activation

5 minutes CNS Activation – 5 rounds:

1 – Squat Jump x 3

2 – Fall out push up x 4

3 – Hang Clean or DB Snatch - 40%1RM/ Ramping 10% each round – x 3

Don't' rush through these like it's a race. Take adequate breathing time after each round, and allow for some mild recovery, around 30 seconds setting up for your higher %1RM Hang Cleans or DB Snatches.

Once you've finished the rounds, your brain should be nicely fired up and ready to do some major communicating to the rest of your body!

Keep in mind, if you're not doing a full body routine, it's not necessary to complete a full body CNS Activation circuit. Choose one movement and roll through it, or couple two similar movements and explode through those, with short rep ranges to get the CNS turned on.

Now get your brain in it, not just your mind... Fire It Up!


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!


If you have any questions on this article, feel free to post them on the forums here: Fire It Up! CNS Activation discussion thread

  Mini Article 3  

Live From the Forums - Who's Talking About What

Benching and Thumbs

Is wrapping your thumbs around the bar during the bench press safer? Does a suicide grip make you stronger? The new Bench Kings article shows the thumbs being parallel to the bar and now everybody is wondering if that’s the best way to do it.

Check out the discussion here - Benching and Thumbs

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Briefs for a Raw Squatting

Thomas G wonders, “Over loading with knee wraps helped my raw squat a lot, so what about briefs?” Loose briefs may help to prevent injury and/or allow you to squat more frequently, though tight-fitting briefs could throw off your form.

Check out the discussion here - Briefs for a Raw Squatting

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Set Point Theory

“Set point theory is the idea that the body has a pre-set weight and body fat distribution that it prefers to be at. We can overeat, or under eat, and our body will naturally try to bring its weight and composition back to that set point. It takes work (diet and exercise) to keep it at a different point for very long.” – Shelby Starnes

Check out the discussion here - Set Point Theory

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Cardio and Weight Training

The more important part for building strength and muscle is the lifting, not the cardio. Don't short your efforts in the weight room by wearing yourself out with cardio beforehand. Diet is more important than cardio when trying to lose weight. Use cardio for conditioning and diet for weight loss.

Check out the discussion here - Cardio and Weight Training

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More Kettlebell Work

Sensei is at it again; He has posted another inspirational video of his kettlebell workouts. 24kg Kettlebell Snatches - Tabata Right/Tabata Left (108 reps total), 2:00 Sprint (25/25).

Check out the discussion here - More Kettlebell Work

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Bolting Your Rack to a Platform

Should you use lag bolts or carriage bolts? Lag bolts can and will pull out of 2 sheets of 3/4 inch plywood if you are dumping big weights in the rack. The lag bolt doesn't have any type of a counter anchor to the bolt and at the most you are going to get for holding power is an inch and a half through 2 sheets of plywood.

Check out the discussion here - Bolting Your Rack to a Platform

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Live From the Forums - Quote of the Week

“I helped him [get the weight] back up to the starting position and he grunts....."THREE MORE....”Crimea River

Check out the discussion here - Please Learn to Spot Correctly

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