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September 22nd, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • AtLarge Nutrition - Why Buy From Us?
  • A Better Workout - Pairing your Lifts for Faster Workouts by Mike Scialabba
  • 2 Moves You Should Be Doing By Mike Scialabba
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

DC TRAINING Declassified: The Definitive Guide

Since its origin fifteen to twenty years ago, DC Training has slowly matured as a muscle-building system, steadily picking up positive buzz, a fast-growing group of new advocates (in both number and body mass), and a more solid rep over the years.

With pros like David Henry, Mark Dugdale, and fast-rising amateur Dusty Hanshaw talking about DC Training, that growth doesn't seem to be leveling off any time soon.

Apply mental toughness and consistency to this program and you might be shocked by the changes in your physique.

You may even make the kind of progress you have not seen since your first years of training!

Read the full article here

Author: Mike Scialabba

  AtLarge Nutrition  

What sets Atlarge Nutrition apart from the "other" guys?

  Mini Article 1  

A Better Workout - Pairing your Lifts for Faster Workouts

by Mike Scialabba

There's a good chance that you're spending way too much time doing nothing. What you say? Doing nothing? That's right. You go to the gym, you start your training, and you spend nearly 50- 60% of the time doing nothing, or resting, whatever you want to call it.

But I need that 90 seconds, I've got to restore my ATP right?

Sure, I suppose within a specific muscle group, yes you do. However, think about this for a second. You do a set of heavy bench press. The pecs, triceps and shoulders are all the prime movers (do the majority of the work), and the lats, traps, rhomboids and biceps are the antagonist muscles (oppose the prime movers and aid in stability and eccentric control). The ATP and energy stores within those prime movers will have been significantly tapped into for the time being.


So what do I do instead?

Now, instead of completely resting for 90 seconds, why not take 30 seconds, walk over to a seated row, and pull for a few heavy reps, now stimulating the rhomboids, lats, biceps and traps as the prime mover, and allowing the pecs, shoulders and triceps to now act as the antagonist group? Getting set up into the row will take at least 30 seconds, the set will have probably taken you about 30 seconds, and getting set back up into the bench press will probably take at least another 30 seconds. That's 90 seconds minimum of rest for the prime movers of the bench press, yet you've done twice the work load. Where's the disadvantage?

Moving back and forth through a. b. exercises (typically opposing movement patterns, but not always necessary) is a great way to speed up the workout, rev the metabolism and prevent muscle catabolism from a long winded workout. This can leave time for more SMR, mobility and conditioning within your workout, which we all know you need.

Once you try it, you''ll never go back!

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If you have any questions on this article, feel free to post them on the forums here: A Better Workout - Pairing your Lifts for Faster Workouts 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 2  

2 Moves You Should Be Doing

By Mike Scialabba

Squats, bench press, overhead presses, conventional deads; they're all killer lifts, and we all know it. But here's a couple of variations of movements you're probably already doing that will help maintain strong, efficient hips, and proper moving shoulders with superior upward strength.

1. Trap Bar Deadlift:

You've seen that diamond shape looking bar right? Well it's a Trap Bar. If you're gym doesn't have one, consider looking into double suitcase dead lifts. However for now, let's talk about the new and improved trap bar.

Old school trap bars were completely flat, and the handles were at the same height as the collars. The new bars have an elevated handle, and allow a more efficient hip movement pattern. If the bar available to you doesn't have elevated handles, find some blocks, rubber pads, or aerobic step boards to elevate the load onto.

Execution: Stand square inside the bar, with feet hip width apart. Firmly grip the handles and drive your hips back towards the wall behind you. Your hips should be above the knees, however your back should not be parallel with the floor. This is not an RDL. Pullyour shoulder blades back and tilt your chest slightly upward looking approximately 15 feet in front of you. Do not try to look straight up. Tighten your back, and press your abdomen into your groin. Take in a large gasp of air and hold the diaphragm tight. Clench the glutes and drive the hips forward underneath you while trying to drive your traps into the ceiling.

Make sure your arms stay in a locked position and that you're not pulling with the biceps. Return the weight the same way you executed the lift, and repeat for sheer pleasure.

trap bar deadlift

trap bar deadlift

2. Overhead Barbell Shrug:

I'm sure you're shrugging, but I'm also sure you're not overhead shrugging. This movement will aid the low, mid, and high trapezes muscles, strengthen the serratus anterior and create better range of motion in the shoulders. You should be able to press your shoulders from a depressed state, nearly into your ears. Some of you may be lacking serious strength and mobility in this department, so work slowly, and perhaps consider starting with a dowel.

Execution: Clasp a bar (unloaded), right outside the shoulder. Press upward and lock the elbows. The biceps should be in mid-line with the ears. Slightly retract the shoulder blades and press your knuckles toward the ceiling. Lower and repeat. If your ROM is small, don't give up. You need it to increase, so practice like you would anything else!!

Overhead Barbell Shrug - Top

Overhead Barbell Shrug - Top

Overhead Barbell Shrug - Bottom

Overhead Barbell Shrug - Bottom

Enjoy stronger hips and a better shoulder girdle!

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If you have any questions on this article, feel free to post them on the forums here: 2 Moves You Should Be Doing 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

Condensed Training Sessions

If you are pressed for time, just hit the main lift for the day (Squat, Deadlift, Bench or Press). If you still have a little time left, you may hit one accessory lift. You could also superset some/most of the remaining accessory exercises without sacrificing too much load intensity.

Check out the discussion here - Pressed for Time

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5 Weeks to Prep

You’ve got a meet coming up soon and want the best way to prepare. 5 weeks out is all about peaking right and recovery. Lifter, Scott Yard, gives an excellent 5 week preparation for an upcoming meet.

Check out the discussion here - Meet in 5 Weeks

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Dieting and Carbs

Keep carbs as high as you can for as long as you can while still losing fat. They'll maintain your metabolism, spare your muscle and give you the energy to keep training hard. Unless you have high blood pressure, Sodium is anabolic. It will also aid in energy and mental sanity while dieting.

Check out the discussion here - Dieting and Carbs

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Low Volume Routines

Abbreviated training lets you get strong, fast. By focusing on just a few lifts, you have more time devoted to recovery and growth. Spreading yourself too thin with too many exercises can slow down progress. Slowly and cleverly increasing work capacity so you can train more often and recover appropriately is the key.

Check out the discussion here - HIT Style Training

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Post Workout Nutrition

Bodybuilder, The Spartan, shares his post workout nutrition plan; Iimmediately after his workout he take a high carb based drink with 10g of creatine and 10g of glutamine. About 30 min later, he takes in about 50 to 60 grams of protein. He says he is working the insulin push.

Check out the discussion here - Post Workout Nutrition

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Shoulder Press Form

Everything feels aligned and in place naturally by squeezing the abs and glutes. Of course you have to take into consideration the "swaying movement" to get the bar past your head, but that "sway" is essentially your entire body moving. You will not lose your spinal alignment from the swaying motion.

Check out the discussion here - Spinal Alignment

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Live From the Forums - Quote of the Week

"Champions never bore their friends with details on their training. They simply keep their mouths shut and do it. Once the results come, people will ask questions, but they'll be taking notes." - Belial

Check out the discussion here - Tired of the Ignorance

 
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