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October 13th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • AtLarge Nutrition - RESULTS: The No. 1 Ergogen Available! (Video)
  • 3 Push Ups Variations for a Better Routine by Mike Scialabba
  • Creatine: Get back to Basics for BIG Results By Brian Willett
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Fast-Track Your Muscle Growth: One-Minute Muscle Builders

These One-Minute Muscle Building Protocols are just what the doctor ordered for blasting through training plateau and sparking some new muscle growth.

They're also a great way to push you both mental and physically to new limits! If you're ready to discover how to get better results in 60 seconds than most guys get from their 60-minute strength workout sessions, then read on.

Be warned though, just because they are 60 seconds long, it doesn't mean they are easy!

Read the full article here

Author: Nick Tumminello

  AtLarge Nutrition  

RESULTS - The No. 1 Ergogen Available!

Another video explaining why Results is the number one ergogen available.

The bottom line is that it's a safe product that will make you bigger, faster, and stronger like nothing else you have ever used. Click the play button to find out more.


Get Results now!

  Mini Article 1  

3 Push Ups Variations for a Better Routine

by Mike Scialabba

We all know that heavy pressing with barbells and dumbbells are far superior to increasing hypertrophy or "size" of ones chest, shoulders and tri's in comparison to other movements, but let's not forget about the fundamental importance of maintaining push ups in a solid upper body routine. Push ups are one of the few pressing exercises that can be utilized for chest and arm development while still maintaining scapula movement and increasing core strength.

Here are 3 Push Up variations you can utilize to seriously benefit any upper body routine!

Drop Outs (CNS activator)

Use this to prime the Nervous System and heat the muscles prior to your heavy pressing. Start by standing adequately away from a bench. Drop straight into the bench ready to catch yourself in a push up position. Once your hands hit the bench drop straight down into a push up and fire off as hard and fast as you can propelling yourself back to your starting position. Do this for only sets of 3-5 when utilizing it as an 'activator'.

Chain or Plate Loaded

This push up variation can be used as a major movement for some trainees, or as a secondary movement for pretty much anyone no matter how tough you are. If chains aren't available, you can simply have someone place a plate on your back, just make sure they're there to take it off for you when you're done!


Powerlifter J.T Hall shows us how Plate Loaded Push Ups are done with 360LBS!

Control Freak Ricochet

This is a modified ripped off version of Tuminnello's more speed oriented Swiss Ball ricochet. Use this as a finisher or between auxiliary sets. Tightly squeeze the sides of a Swiss Ball. Perform a complete push up off the ball, lightly touching the chest to the ball as to not create any bounce. When nearing the top of the push up, jerk the ball off the ground bringing it hard into the chest and straight back into the floor, all the while maintaining near flawless push up position. As the ball touches down allow the body to regain movement toward the ball, again not losing control or allowing the body to 'rush' back into the ball.

Add these movements into your next upper body routine and reap the rewards of healthier shoulders, a strong anterior chain, and better chest!

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If you have any questions on this article, feel free to post them on the forums here: 3 Push Ups Variations for a Better Routine 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  

Creatine: Get back to Basics for BIG Results

By Brian Willett

With so many new supplements and "miracle" ingredients being discovered seemingly every day, it seems as though bodybuilding and strength training should be a lot easier. After all, with so many advances in sports and exercise science, shouldn't it be simple to eclipse Arnold's physique with dedicated training, proper nutrition and some of the latest proprietary blends on the market?

While you might expect this to be the case, it's not-often, new ingredients aren't as revolutionary as they claim to be, and proprietary blends serve no purpose other than to hide pixie-dusting of ingredients. But if you're frustrated with these new, supposedly sure-fire products, what can you do? Try going back to basics.

Your best option? Creatine

Although you may think you know everything about creatine, you'd be surprised to find out just how effective this supplement can be in a variety of disciplines. But chances are, you've used creatine, probably in a pre-workout supplement loaded with a few other marginally effective ingredients and some caffeine. If that didn't work for you, don't blame the creatine-it's actually the caffeine holding you down. A 2009 study from the journal Metabolism found that when caffeine and creatine were administered simultaneously, the caffeine interfered with creatine metabolism, and actually reduced levels of creatine in muscle cells - effectively negating the effects of creatine (1).

And it's not just momentary muscular strength that you're losing out on with such a combination (or if you're avoiding creatine altogether). Creatine can also improve your lean muscle mass and improve performance in cardio sessions. And perhaps more significantly, creatine increases levels of insulin-like growth factor 1. Insulin-like growth factor 1, or IGF-1, is a powerful anabolic hormone that can increase muscle mass and reduce fat mass. Research from the August 2008 issue of the International Journal of Sport Nutrition and Exercise Metabolism found that creatine use actually boosted IGF-1 levels by 78 percent in conjunction with exercise. In addition, the researchers note that these results were found in both men and women (2).

And while creatine alone undoubtedly has benefits, there are substances that enhance the effects of creatine. Research published in the journal Nutrition found that when creatine was combined with beta-hydroxy-beta-methylbutyrate, or HMB, the two supplements produced significantly greater increases in muscular strength and lean muscle mass than when the supplements were used alone.

If you want more bang for your buck, At Large Nutrition's Results, offers HMB, creatine and the powerful and versatile ingredient beta alanine into one effective muscle-and strength-building supplement. You can learn more about Results right here. And another plus - Results doesn't hide behind a proprietary blend, so you know exactly what you're getting.

SOURCES:

1. Egawa, T., et al. Caffeine acutely activates 5′adenosine monophosphate-activated protein kinase and increases insulin-independent glucose transport in rat skeletal muscles. Metabolism, 2009; 58(11):1609-1617

2. Burke, DG et al. Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. International Journal of Sport Nutrition and Exercise Metabolism, 2008; 18(4):389-398.

3. Jowko, E., et al. Creatine and B-Hydroxy-B-Methylbutyrate (HMB) Additively Increase Lean Body Mass and Muscle Strength During a Weight-Training Program. Nutrition. 17:558-566, 2001.

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Brian Willett is a graduate of the University of North Carolina at Chapel Hill. Willett majored in Public Relations journalism. He acts as CCO and Director of Content Development at Bloginity Networks and is an avid reviewer of music, personal trainer and guitarist.

  Mini Article 3  

Live From the Forums - Who's Talking About What

The Role of Genetics

There are many "dirty little secrets" in this industry. There are also many realities in terms of human physiology that no one wants to address. The so-called "experts" and "coaches" who make their money training people for competition certainly don't want to spell out the truth in many cases. It would cost them money, they think.

Check out the discussion here - Genetics in Physique Contests

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Raw Bench Help

Using band combinations in the gym is a very good idea so long as you don't use them exclusively. Using close grip variations is also a big help. If your sticking point is somewhere towards the top, using boards is a good idea as well. Pressing work can really help if it's done right and you can allow your shoulders to recover from the abuse.

Check out the discussion here - Help with Raw Bench

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Mixing Macros

A lot of people don't plan out or measure their macros. They see somewhere that they should be eating healthy fats, so now they throw in handfuls of nuts, omega fish oil caps, etc without thinking about the macros. So now on top of their carbs and protein they are adding in extra fats.

Check out the discussion here - Fat and Carbs Together

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Incline Bench Press

Is there much different between flat bench and incline bench for overall chest development? The only real difference is incline uses more shoulders than flat bench. But for full development a muscle needs to be trained in different ranges and planes of motion.

Check out the discussion here - Incline Bench Press

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Beer and Power Lifting

Does drinking beer effect you lifts and your physique? As with anything it's about balance. It's different for everybody, if numbers start going down then you know likely why this is. It doesn't make much of a difference if any on strength, but it's obviously not good if you are trying to stay in a weight class or trying to lean up in general.

Check out the discussion here - Beer and Power Lifting

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Most Functional Lift

In everyday life, what specific lift transfers over into your daily use the most? Deadlifts can help when you pick things up off the floor. Overhead lifts can help when you have to load things onto a high shelf. Curls can help you when you're loading those grocery bags into the car.

Check out the discussion here - Most Functional Lifts

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Live From the Forums - Quote of the Week

"It seems like you want to lift because you think it will change your life. Although having some kind of goal can be a great way to start a lifting program, you will never live up to your expectations and are ultimately just going to be disappointed. The chronic lifters here- the people that really succeed, do it because they love it (and hate it sometimes), because it's ingrained in their lifestyle " - Mercuryblade

Check out the discussion here - Messing with Hormones

 
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