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October 21st, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • AtLarge Nutrition - E.T.S: Train Harder and More Often! (Video)
  • Increase your Front Squat and Dead-lift! - Unsticking the Sticking Point by Mike Scialabba
  • HMB: Safe, Significant Muscle Mass and Strength Gains By Brian Willett
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Weighted Carries for Size and Strength

Weighted carries are a brilliant way to develop strength, muscle, and real world stamina - the ability to just keep going no matter how much it sucks to do so.

However, it's not quite as simple as just throwing heavy stuff on your back or picking it up and slogging down the road though.

It's a good job that Craig Weller is on hand to explain all - several different forms of weighted carries and also how to integrate these into your workouts for either strength or conditioning purposes!

Read the full article here

Author: Craig Weller

  AtLarge Nutrition  

E.T.S - Train Harder and More Often!

E.T.S is a very unique and effective supplement - the bottom line is that it will enable you to train harder and more often which will absolutely equal more muscle and better perfomance.


Get ETS now!

  Mini Article 1  

Increase your Front Squat and Dead-lift! - Unsticking the Sticking Point

by Mike Scialabba

There are a number of ways to approach bigger numbers on both the front squat and the dead lift. However the most effective ways of doing so, is often the one I see the least of.

The Weak Point Breakthrough:

Find your weakest point through both movements, the front squat and the conventional dead-lift (preferably not on the same day). You may need to find a coach/trainer, or an experienced lifter with a good eye, to see where your form breaks down while executing the movement. It's not necessary to attempt a max beyond your capacity to see 'exactly' where, how and why you fail. Just use about 90% of your 1RM on each movement, and from there, you should be able to see exactly where the weakest point of the movement is.

From there, set the pins in the rack (assuming you have one available) directly at the sight of the mechanical failure.

Front Squat:

With the bar loaded at about 75% of your 1RM, mount into the bar as if you were mid squat. Once you're set and tight, fire off as fast as possible. Repeat from a dead stop for 5 sets of 3. As this improves, increase the load by 5% each week. Once you reach 110%, return to the full front squat.


Dead Lift:

Again, with the bar loaded about 75% of your 1RM, get set up into the bar as if you were mid pull. Set the body and get yourself tight. Pull through the movement from a dead stop utilizing perfect technique. Bring down with relative control, and repeat from a complete dead stop for 5 sets of 3 reps. Increase the load by 5-10% (you'll probably improve faster with the dead-lift) each week. Once you've achieved 110% of your original 1RM, return to the full dead-lift.


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If you have any questions on this article, feel free to post them on the forums here: Increase your Front Squat and Dead-lift! - Unsticking the Sticking Point 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  

HMB: Safe, Significant Muscle Mass and Strength Gains

By Brian Willett

No one said muscle-building was easy - that's why supplements are so popular. Supplements can help improve your recovery and allow you to maximize your progress by helping you get the most out of your efforts. Of course, many supplements offer more hype than hypertrophy. For that reason, it's important to cut through the marketing and dig into the research. Once you do, you'll find that identifying effective supplements is as easy as 1, 2, 3. Or, should I say, HMB.

HMB has been flying under the radar, but there's no reason for you not to use it. HMB is a metabolite of the amino acid leucine, and offers significant benefits you might not expect from just an amino acid. And thankfully, it doesn't look like large amounts of HMB are required to produce significant results.

According to research from the Journal of Strength and Conditioning Research, three grams of HMB was enough to increase participants' leg strength (measured via the one-rep maximum in the leg extension) by more than nine percent during a nine-week period.

Strength wasn't the only factor that HMB influenced, however. The Journal of Strength and Conditioning Research indicated that HMB could also reduce body fat mass and increase fat-free mass, or lean muscle mass (1).

Although that study focused on men, further research indicates that HMB's effects can also improve strength and body composition in women. A study from the journal Nutrition found that just four weeks of HMB supplementation was enough to promote significant increases in muscle strength and muscle mass and reduce body fat. The study authors noted that HMB's effects were apparent in both men and women and trained and untrained individuals. In other words, whether you're male or female, experienced or not, HMB can help you significantly change your body composition and strength (2).

It's believed that HMB's effects are due to its ability to enhance muscle recovery following exercise. Regardless of the exact mechanism, research indicates that HMB has the potential to help you lose fat, gain muscle and increase strength.

And unlike other supplements that offer fat loss and muscle-building benefits, HMB is non-hormonal and safe. Research did not uncover significant risks of side effects, possibly due to the fact that HMB is an all-natural product.

Additionally, HMB won't interfere with other supplements; research suggests it can actually complement them. One particularly effective combination uncovered by the journal Nutrition is that of HMB and creatine. While the two supplements are effective individually, research indicates that creatine and HMB together can cause more significant improvements in lean body mass and strength than when used alone (3).

Unfortunately, it seems as though few supplement companies take advantage of this combination. However, the aptly named Results from AtLarge Nutrition does feature HMB and creatine in addition to beta alanine and dextrose, which can also improve your workouts. Results doesn't hide behind a proprietary blend, so you can see that the product contains the research-backed three-gram dose of HMB. You can pick up Results from AtLarge Nutrition right here.

SOURCES:

1. JS Thomson, PE Watson, DS Rowlands. Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men. Journal of Strength and Conditioning Research. 23(3):827-35.

2. LB Panton et al. Nutritional supplementation of the leucine metabolite beta-hydroxy-beta-methylbutyrate (HMB) during resistance training. Nutrition. 16(9):734-9.

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

Good and Bad Advice

With all of today's marketing especially in the supplement industry and its DE-regulation it's often challenging to distinguish credible training advice from false advice. We see blatant lies in the fitness industry on a daily basis. There are no shortcuts or magic bullets, only tried and proven techniques and philosophies.

Check out the discussion here - Good and Bad Advice

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Knee and Elbow Sleeves

You do strongman training and are looking for some good knee sleeves and elbow sleeves. Sleeves can be worn while dead lifting, pressing, etc. but can also be worn on my events day. They need to be comfortable and you need to be able to compete in the moving events with them.

Check out the discussion here - Knee and Elbow Sleeves

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Cutting out the Fat

We need to keep some fat in our diet and not go into too drastic a calorie deficit or we will feel like crap. Fat in the diet does not necessarily equal fat in the body. It would be best would keep fats at about 20% of your daily intake.Most people would likely be better off taking out more carbs from their diet.

Check out the discussion here - Cutting out the Fat

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Trap Bar Dead lift

There is a debate whether they are a squat replacement or a dead lift replacement. Really, it comes down to how you perform your reps. If you use a bent-over form and feel it in your back, then you will have to supplement some quad exercises. If you lift with a straight-up form and feel it mostly in your quads, then you will have to supplement some ham/glute exercises.

Check out the discussion here - Trap Bar Dead lift

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Building Bigger Biceps

If you want to increase your biceps further, you'll have to gain size EVERYWHERE. Your body doesn't like to grow out of proportion. Try to get really strong at pull-ups or chin-ups and rows. Even though your back is the prime mover, your biceps get plenty of work.

Check out the discussion here - Building Bigger Biceps

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Nitrean

This seems to be everybody's favorite supplement on WannaBeBig.com. And why not, It tastes great, mixes easily, digests well, and gives results. Read what everybody is saying about it.

Check out the discussion here - Nitrean

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Live From the Forums - Quote of the Week

"There are no shortcuts; the sooner that you realize that all you need is hard work and discipline the sooner that you will be on the right track" - Tom Mutaffis

Check out the discussion here - Magical Supplements

 
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