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September 16th, 2009   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • Latest Exclusive Articles
  • AtLarge Nutrition BLOW OUT Sale - Nitrean, Maximus, Results and Nitor!
  • The Power Shower by Vincent Dizenzo
  • The Turkish Get Up by Chip Conrad
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

Article Blasts from the Past!

Recently, behind the scenes we’ve really stepped up the content side of things. We’ve recruited lots of new writers and have many articles in development as we speak.

The short term aim is to release a brand new, high quality article each and every week (We're very close to be able to do that) and to send the newsletter out once every two weeks (we are doing that at the moment).

In the mean time, we wanted to remind you of some of the very good articles we have on the site which you may have forgotten about or not even read yet!

Read the full article here

Author: Daniel Clough

  Mini Article 1  

AtLarge Nutrition BLOW OUT Sale - Nitrean, Maximus, Results and Nitor!

by Daniel Clough

This sale contains some incredible offers and EASILY some of the biggest discounts we have EVER given. You'll most likely NEVER see us run a sale like this again!

Due to our inventory concerns we are, for a limited time, offering special pricing on several of our products. Our misfortune is your GAIN (figuratively and literally)! Due to our inventory concerns we are, for a limited time, offering special pricing on several of our products.

These offers are only available whilst stock lasts!

Nitrean Protein - SAVE over 20%!

MAXIMUS Weight Gainer - Save Over 15%!

RESULTS - SAVE over 25%!

Nitor Fat Burner - Save Over 20%!

Take advantage of this one time offer and save BIG $$$ on Nitrean, Results, Nitor, and Maximus. Please do tell your friends too!

For more information on these special offers, see the BLOW OUT Sale Announcement on the AtLarge Nutrition website.

  Mini Article 2  

The Power Shower

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

If you beat yourself up training like I do, you are going to love this article. A great way to reduce muscle soreness is with contrast showers. I am a huge believer in the healing properties of the cold. I frequently use ice directly on inflamed or injured parts of my body. I love ice baths, but it’s rare that I can find a trough big enough to hold me. So I started taking contrast showers and am very pleased with the results.

The first thing we need to discuss is how to take a contrast shower. There are varying opinions on this, so I will share what has worked for me. Before you begin, you’ll need some sort of timer. I have a stopwatch hung in my shower for this. Keeping time is important because you need to be in the hot water at least twice as long as the cold. You start with hot water and then switch to cold. This will be done for three rounds. Each time I make the hot, hotter and the cold, colder. By the last round I can barely stand in the heat and am begging for the cold. It is important to always end with cold water. After the shower, briskly rub your body with a towel to warm up.

The duration of these showers can vary. After a really grueling training session I’ll go three minutes in the hot water to one minute of cold. If you need a quick fix you can go one minute hot and thirty seconds cold. The quick sessions are good after things like a light workout, cardio, and conditioning. They are also helpful for stress relief and even as an invigorating wakeup in the morning.

Contrast showers offer many benefits. Alternating between the hot and cold water improves circulation. This can help reduce muscle soreness by moving lactic acid out of the muscle. Some people also think this type of shower can help detoxify the body and improve the immune system.

As I have gotten older, I realize how important recuperation is to my training. Contrast showers have been a part of my program for a while now. I only wish I knew about them when I was younger. I take them for all the varying reasons I stated above. I know they work because if I fail to take one, especially after a really hard workout, I’ll pay for it the next day. Try them in your program, and you’ll be glad you did; well, after you’re done shivering you will.

To discuss this article or if you have any questions please see the following thread on the forums - The Power Shower discussion thread

  Mini Article 2  

The Turkish Get Up

by Chip Conrad: Creator of Bodytribe Fitness, Northern California’s hub for the Physical Subculture.

Important Note: For full picture visuals and videos of this movement, check out the full article on Wannabebig - The Turkish Get Up

Any strength den off the beaten path knows about this move. Gyms that subscribe to strength and performance first, where Kettlebells and bumper plates are ubiquitous but searching for a machine of any sort would prove fruitless. Where iron trumps fluff and the ‘smoothie bar’ is a water cooler hiding in the corner, these gyms know about the Turkish Get Up.

It was staple amongst the Physical Culture in counties a bit more to the East of ours, particularly amongst wrestlers and hand balancers about a century ago. But it proved to be hard work, and so, like a collection of great lifts that lost popularity, they all but disappeared in the commercial fitness market because they’re hard to sell.

“Well what body part does it work?”

Pick one.. It’s in there. Not only is this an extremely effective spine exercise, but it is particularly impressive for posture and shoulder rehab, not to mention those legs that play a big role.

So, how does one get up?

The Turkish Getup turns what looks like a simple task into a fun challenge. It is a deceptively difficult lift that keeps us young. The inner 7-year-old in all of us has to get involved. Don’t think, just do. Just grab a weight, lie down, and get up. Everyone has individual techniques on this one, and that is fine.

Important Notes:

- Any tool will do (we’ve used everything from buckets of rocks to small children, and I’m not kidding)

- Start light, get used to it and then have some fun.

The Classic Turkish Get Up:

1. Start from the ground with the weight straight out in front of you. Keep looking up at the weight throughout the exercise.

2. With the leg on the same side as the weight, drive up onto the opposite hip (yep, you can use your free arm to help out)

3. Tuck the opposite foot under the hips (notice the twist of the trunk, not unlike a windmill. This is important, or the weight will fall forward)

4. Come up onto the opposite knee

5. Stand up

6. Reverse on the way down, still looking up at the weight (you know where the ground is, you don’t have to look at it).

The Squat Turkish Get Up:

Squat Turkish Get Ups are easier for certain body types, particularly those who can naturally deep squat.

1. Starts the same

2. Drive straight up onto both feet, or drive onto the opposite hip and then get both feet under you.

3. Stand

4. Reverse

To discuss this article or if you have any questions please see the following thread on the forums - The Turkish Get Up discussion thread

  Mini Article 3  

Forum Discussions - Who's Talking About What?

Just the one for you this issue, but it's a truly cool one at that!

Zercher Competition on WBB!

Last week in Lones' log, he and Travis decided to get a little Zercher off pins competition going, simply because it was something different that they don't normally do. Opened up to the whole forum, we saw a flood of entries/videos......

The rules were:

- No gear besides a belt
- Must be at parallel or darn close to it
- Winner was most weight lifted - no weight classes
- No video required, but appreciated!

You can check out all of the entries/videos here - Zercher Competition on WBB

© 2009 Wannabebig