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September 15th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • AtLarge Nutrition - Free Shaker Cup With Every Order!
  • Pressing with Pain - The Neutral Grip Dumbbell Press by Mike Scialabba
  • Remembering the Step Up By Mike Scialabba
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Being Real - an interview with f=ma, Invain and Behemoth

Forum members, F=ma, Invain and Behemoth are as real as it gets.

All have very impressive, natural physiques and what they have achieved is realistic for many of us and should be admired by us all.

Unlike the sleep-until-noon "professional" meatheads we see in the magazines, chasing their checks from supplement sponsors, each one of these men are articulate, driven athletes, working at jobs and/or going to school, making their meals, getting to the gym, and balancing relationships.

Read the full article here

Author: Steve Colescott

  AtLarge Nutrition  

Free Shaker Cup (worth $4.95) With Every Order!

We're going to keep this one simple.

Starting now, through to Sunday 19th September 2010, we are throwing in a FREE Shaker Cup (worth $4.95) with every single order placed.

There is nothing you have to do/choose to ensure that you receive your free shaker cup - simply place your order by Sunday and we will ensure that it contains a FREE Shaker Cup!

All other offers continue to run alongside this offer (multiple unit discounts, free gifts for ordering over $105.00 etc).


What are you waiting for? Get your order in ASAP!

  Mini Article 1  

Pressing with Pain - The Neutral Grip Dumbbell Press

by Mike Scialabba

At one point, a good percentage of you have probably dealt with or will probably deal with some sort of shoulder pain. Depending on the shoulder pain, a lot of times you're no longer able to do any barbell pressing, or perhaps even dumbbell pressing! I know what you're thinking, not cool!

So what the hell are you supposed to do to maintain some of your mass in your chest and shoulders, while still allowing yourself to recover from the injury at hand?

Well depending on the shoulder issue, here's one pressing movement you may still be able to perform quite well, and perhaps even see some improvement along the way within your pressing strength and technique.

The Neutral Grip Dumbbell Press

The neutral press is an auxiliary lift to most powerlifters, which they utilize effectively to increase tricep strength and pressing technique. In your case, this could simply prove to be your saving grace when nursing a sore shoulder.

How to do it: The set up

This is where many of you may struggle. You're going to set up like a powerlifter would set up for the bench press, which you should be doing anyways, but I wont go there. However if you want to truly avoid the shoulder pain, this set up will be crucial.

Stand over the bench with your feet grounded tight to the sides of the bench. Sit your hips onto the bench directly above the toes allowing the heels to come off the ground. Lay back onto the bench while hugging it with your hips. Arch your lower back up trying to keep it off the bench, only creating contact to the bench with your hips, upper shoulder blades and traps. Retract your shoulder blades as tight as possible. You'll notice your elbows are almost in your ribs.

For newb's this may create a little muscular pain in your lower back, and feel like you're hip flexors are going to come unattached. Don't worry, this will get better, and it's not going to hurt you, unless you go into a full out back spasm, which can sometimes happen.

The Press

Once you're set up, you'll have your dumbbells gripped tightly into your sides. You'll keep your lower back arched and your shoulder blades tight together throughout the press. You'll press with an arching motion, nearly finishing with the weights directly above the chin. You'll 'pull' the load back down in towards your ribs and fire it off again with the same arching motion.

Feel the movement out for a few weeks with a low load and see if you can pull it off without experiencing the same nagging shoulder pain. If you can, get in there and get after it! It'll keep you pressing while you recover and keep you from throwing out all your hard work!

We found a pretty good example of a The Neutral Grip Dumbbell Press on YouTube (thanks to www.bcpersonaltraining.co.uk for the steal) - check it out:


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If you have any questions on this article, feel free to post them on the forums here: Pressing with Pain - The Neutral Grip Dumbbell Press

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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  

Remembering the Step Up

By Mike Scialabba

Somewhere along the way of program design and strength training routines, I feel like many strength coaches have lost sight of probably one of the best uni-lateral lower body movements an athlete can perform.

Why would this be?

Most likely because you can write an exercise into a program for someone, but you can't do it for them. Unfortunately like many lifts, the step up is performed incorrectly the majority of the time, and in knowing this, a coach will be more likely to offer movements that may be harder to mess up, allowing the trainee to gain the target benefit of the movement.

Why this movement kick's ass

The step up, when performed correctly delivers an intense amount of activation into the hamstring and glutes, while taking some of the pressure off the knee.

How it get's ruined

This is what's so unfortunate. All you have to do to ruin this movement is aggressively push off with the back foot at the start of the lift, which happens almost immediately with most athletes. This dramatically reduces the activation of the hamstrings and glutes and allows the quads to dominate the movement.

How to fix it

Don't push off! Set a box up to allow the top of the quad to sit parallel to the floor when the foot is on it. Using a barbell or dumbbells (barbell being more effective), extend the hip of the driving leg back, pull the shoulder blades back and slightly lean forward. Take a large breath and press hard out of the upward heel. Full extend the hips through and return to a dead stop back on the floor. Repeat the same way every rep.

Add the step up in as a major movement to the lower body routine, or as an auxiliary movement and increase your arsenal of lower body strength movements.

Step-up

Step-up

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If you have any questions on this article, feel free to post them on the forums here: Remembering the Step Up discussion thread

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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 3  

Live From the Forums - Who's Talking About What

Bench Press vs. Shoulder Press

Even though most people use the bench press as a benchmark for strength, overhead/shoulder pressing may be the superior of the two exercises and should be the center of focus for upper body strength. When shoving something you're using more triceps than shoulders. It's actually the snap at the end when your arms are pulled straight that the power is transferred.

Check out the discussion here - Bench Press vs. Shoulder Press

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Knee Wraps with the Best Rebound

What knee wraps have you found that give great rebound and pop? Forum members give their recommendations on the knee wraps that they prefer. There is no One Size Fits All when it comes to wraps.

Check out the discussion here - Knee Wraps

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Milk and Eggs

The theory is that milk ingestion leads to increased igf levels in the body which have been associated with an increased risk of cancer. Some people with cancer have been found to have higher than normal levels of igf-1 and other insulin like growth factors.

Check out the discussion here - Milk and Eggs

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Interesting Study on Beta Alanine

What the study suggests is that Beta-Alanine has a more lasting effect than Creatine alone; which could be helpful for those who are working to figure out supplement cycles or determining which products are 'worth it'.

Check out the discussion here - Interesting Study on Beta Alanine

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300 Pound Overhead Press

This is an old thread that was recently resurrected. The overhead press has always been the premiere shoulder exercise for strength and development. Pressing big weights is a real kick and it is rare to see in most gyms. In order to increase your standing overhead press, you have to develop near perfect technique, strengthen your weak points and get your body physically and mentally prepared to lift heavy weights over your head.

Check out the discussion here - 300 Pound Overhead Press

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Injuries You've Had

Tell us about the Injuries you got from working out and competing. How did you get those injuries? What did you do for the recovery? What lessons did you learn from the experience?

Check out the discussion here - Injuries You've Had

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Live From the Forums - Quote of the Week

"Sports are all about winning, learning how to compete and learning how to both win and lose with some class and dignity." - RBB

Check out the discussion here - Intimidating Atmosphere

 
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