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October 1st, 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?
  • Improve Your Squat in 10 minutes by Mike Scialabba
  • NEW - Joint Friendly Strength Training DVD by Nick Tumminello
  • Conditioning Made Easy By Mike Scialabba
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Three New Methods for Igniting Serious Size & Strength

In the quest for more muscle, we often get caught up in the craziest approaches to training, all for another pound of muscle or a few extra reps.

However often the problems start when we get too far away from the basic premises that dictate how much we can grow.

We outline a few new methods (they stick to the basic premises) that'll ignite some serious size and strength and get you back on track.

Give them a try for three to four weeks at a time and you'll see some great gains!

Read the full article here

Author: Jimmy Smith

  AtLarge Nutrition  

New AtLarge Nutrition Shaker Cups!

The AtLarge Nutrition Shaker Cup has arrived!

They are exactly the same as the previous Shaker Cup, however you'll notice that they now have the AtLarge Nutrition logo and web address on them!

We've also temporarily reduced the free gift spending level from $105.00 to $75.00 so one of these bad boys can now be yours FREE when you spend over $75.00!

What are your waiting for?

  Mini Article 1  

Improve Your Squat in 10 minutes

by Mike Scialabba

What's the definition of a good squat these days? Is it how much you put on your back? How deep your get? How many reps? What is it?

All of the latter are great measurement tools to asses a trainees squat ability, however what if the form flat out sucks? Is it still a good squat if you've got 400lbs on your back and descending about 8 inches? Or is it still a good squat if you've got your ass on your calves but the back of the turtle shell?

I think we all know the answer to this, but all to often our ego's get in the way of our capabilities. So what's a good squat? Squatting the best you can within your physical capabilities without compromising technique, joint and muscular health, while appropriately pushing the threshold of those three things.

So that's it? Yup. But that doesn't mean you can't make it better! The lower the overall function of the bodies ability to properly squat within adequate ranges of motion, the lower the overall ceiling of growth within your squat numbers.

Here are three quick tips to improve the overall function of your body within your squat to soon begin working into greater ranges of motion.

1) Rollover V-Sits

Chronically tight hamstrings can dramatically ruin your squat. This dynamic mobility drill can help release the hamstrings and allow more ROM through your squat over time.

Perform this drill for 3 sets of 12. Be sure to keep your chest up and your move quickly into the stretch.



2) Squat to Stand - misery for big tight guys

Start with using a box. Be sure to get settled in as far as possible. Once settle in, pull the scapula back as tight as possible, lift the hands into a "Y" overhead, then press up to a stance out of the heels.

Perform 3 miserable sets of 10 reps.



3) Knee-stop Overhead Box Squat

Set up an apparatus in front of the knees to prevent them from moving forward more than 3 inches or so. Place a box behind you for your rear-end. Hold a dowel over your head (not a barbell), lock the elbows out and try to pull the stick apart.

Once you're set, push the hips back and attempt to keep the down pulled apart and directly above the head. Settle in, maintain core and hip tension and press out through the heels back into a stance. Perform 3 sets of 10 reps.



4) Static Hip Flexor Stretch

In a half kneeling position, maintain a straight line from knee to foot, while slightly angling the rear foot externally away from the body (1 - 2 inches). Keep the fwd foot flat and press the hips fwd into the stretch. Raise the arm of the stretched side straight up and stay square into the stretch. Hold this stretch for 30 seconds, two times per side.



Try this warm-up progression 3-4 times per week and you should begin seeing some improvement right away!

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If you have any questions on this article, feel free to post them on the forums here: Improve Your Squat in 10 minutes 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!

  Joint Friendly Strength Training DVD by Nick Tumminello  

The NEW Joint Friendly Strength Training 2-DVD is on SALE NOW!

Nick Tumminello recently released his new Joint Friendly Strength Training DVD set which shows you how to use Joint Friendly Strength Training exercises to spare your joints, work around sensitive spots and still make gains in strength and performance!

Nicks products definitely have the Wannabebig Seal of Approval and the quality of his work has meant he has become a highly sought after trainer and educator and we are proud to say a regular writer for Wannabebig.

We have his entire product line sitting on our shelves and they are all very informative and also produced to a high level of quality.

And the Joint Friendly Strength Training DVD set is no different.

At $87.00 it's a steal. Go get it here.

  Mini Article 2  

Conditioning Made Easy

By Mike Scialabba

Easy? Conditioning? Not a chance!

Putting appropriate conditioning workouts together made easy! If you're conditioning is easy, then you're not conditioning. Remember the purpose of conditioning is to increase cardiovascular capacity, muscular endurance, and a stellar body. So even if your goals simply revolve around getting huge, you'll still reap great rewards of conditioning once or twice a week.

How To Do It

Take whatever training program you're doing now and make these changes. If your program only has a few auxiliaries, say 2 or 3, simply add 3 additional 'small' movements that target the appropriate regions and add them to the work load. These movements are especially helpful when using them to attack certain muscular weaknesses you may have.

Now, take the largest movement in your workout for that day and make that the staple exercise, ie. Squat/ bench press/ dead-lift/ whatever. Load that with about 70% of your max and plan to work in sets of 8. Now take your auxiliary movements and set them up to be performed as a circuit. You'll be performing 12 reps of each of the auxiliaries.

Perform your main movement for 8 reps and recover for 60 seconds. After your recovery time is up, tear through your auxiliary circuit without having any rest periods in between them. Perform 6 rounds, reversing the order of the auxiliaries every time through. You can also add one or two movements in the middle of your auxiliaries that will ramp up your cardio. Burpees and squat jumps are two great movements for this!

Call this your 'Meat Head Aerobics' and shake it up a few times a week!

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If you have any questions on this article, feel free to post them on the forums here: Conditioning Made Easy 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

Do Less or Do More

When stalled on a lift, it can be beneficial to increase recovery and limit the overall volume, allowing yourself to focus all your energy on that lift. (HIT - Hardgainer) Or it could be best to work more volume and add accessory movements, conditioning the lift to more work and strengthening the weak links. (Conjugate) Which camp are you in?

Check out the discussion here - Do Less or Do More

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What Equipment to Buy

Brian C. came across an unusual opportunity this week. The owner of the World gym he goes to grabbed him on the way out this week and asked his advice on what new equipment to buy. The gym is set up like a typical commercial gym with Hammer Strength Equipment and a crappy rack along with the usual free weight equipment. What would you suggest?

Check out the discussion here - New Equipment

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Pre-Workout Supplementation

Recommending a pre-workout can be tough because it really depends on the individual and how sensitive they are to stimulants. Some people like a very stimulant-heavy product whereas others prefer a more moderate boost. Other factors to consider is if you are using an intra-workout product or not, and the time at which you plan to take the pre-workout (morning, afternoon, night).

Check out the discussion here - Pre-Workout Supplementation

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One Day Arm Cure

Project Goliath has performed the fabled One Day Arm Routine. This routine has been around a long time and made popular by Peary Rader. You have to blast your arms every hour, for eight hours, all on one day. He gained the inch on his arm measurement; now let’s see how much of that he can keep?

Check out the discussion here - One Day Arm Cure

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Training Calves

Calves are a double jointed muscle. Meaning they cross the ankle via the Achilles and attach on the femur. So training calves is very important for hamstring development and overall leg strength, not to mention knee and ankle joint stability.

Check out the discussion here - Training Calves

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Bedtime Meal

We usually sleep from 6 to 9 hours and that is a HUGE "fasting" time. Getting some some slower digesting proteins in your system helps to keep nitrogen flowing in the blood. Embrace the Fourth Meal; what do you eat before bed?

Check out the discussion here - Bedtime Meal

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Live From the Forums - Quote of the Week

"Keep in mind that fat chics have big arms. If you drop body fat all your measurements will go down" - Holto

Check out the discussion here - Cut Confusion

 
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