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October 28th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • AtLarge Nutrition - Which Supplements for Size, Strength, and Athleticism (Video)
  • A Bigger Bench Without the Bench by Mike Scialabba
  • Perfecting The Bulgarian Spilt Squat By Nick Tumminello
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Articles  

Bands for Bodybuilding

Chances are you've heard of people using bands in the gym, but may not know what the benefits are or how to use them.

Popularized by Westside Barbell legend Louie Simmons, bands have been helping powerlifters get bigger and stronger for years, but until recently, very few bodybuilders have experienced what bands can do for them.

Get ready to learn a new method that will help you hit your muscles in ways that simply aren't possible with barbells, dumbbells, or cables!

Read the full article here

Author: Christopher Mason

  AtLarge Nutrition  

Which Supplements for Size, Strength, and Athleticism

What AtLarge Nutrition products should you take if your goals are increased size, strength, and or athleticism?

Answers to that question and more with budget specific recommendations are in the video below:

  Mini Article 1  

A Bigger Bench Without the Bench

by Mike Scialabba

There are a million and one ways to increase the strength of your bench, however sometimes, getting far away from the actual bench, may be one of the many great ways in order to do so.

There are two exercises that I find critical for the average bench presser seeking bigger numbers.

The Floor Press and the Lying DB Extension

The Floor Press

This exercise forces better eccentric control of the loaded barbell, and seriously aids in developing a little more raw power, removing the 'stretch reflex' and forcing the triceps and chest to work from a dead stop.

How to do it:

Situate yourself on the floor outside of a cage or half rack. Adjust the pins in order to allow yourself to properly unrack and rerack the bar independently, while still having enough room to execute the movement as you would the normal bench press.

Pull the shoulder blades tight together and keep the fixated on the floor. Pull the bar down toward the body, stopping when the triceps are fully against the floor. Once you've achieved a 'dead stop', fire the load towards the rack as hard as possible.

Things to Remember:

Don't bounce your triceps off the floor, and be sure to come all the way down. Also, make sure you're not 'relaxing' when the triceps are against the floor. It's imperative that you stay engaged and ready to rock throughout every second of this movement.

Work with ranges anywhere from 60-80% of your current bench press 1RM.

The Lying DB Tricep Extension

It's not that often that I recommend an isolation exercise, but this one I just can't resist. The dynamic of the motion stimulates a tremendous amount of tissue within the triceps, and can aid increase stability of the elbow, which of course we need when it comes to a great bench press.

How to do it:

Lie flat on your back with a db in each hand. Hold the dumbbells directly over your face, with the palms facing each other. Keeping the elbows exactly where they are, lower the dumbbells towards the ears, and extend them back up. Simple.

Things to Remember:

Do not move your elbows! Don't open them up, allow them to separate, drop them back, or draw them forward.

Also, don't be dumb. If it hurts, or you're suffering from some type of nagging elbow injury, this will not make it better. Don't do the exercise.

Start with easy, low intensity loads, and as the elbows become more accustom to the movement, increase the intensity. Stick to about 8 reps with this exercise.


If you have any questions on this article, feel free to post them on the forums here: A Bigger Bench Without the Bench discussion thread


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  

Perfecting The Bulgarian Spilt Squat

By Nick Tumminello

Everyone knows the Bulgarian Spilt Squat is a great exercise for developing single leg strength, improving muscular development, balance and athleticism. But, what may not be so great is how you perform the BSS.

Here are a few tips on how you can be sure you are performing the BSS exercise more safely and effectively.

How high should the rear leg be elevated?

The recommended high of the box or bench you elevate the rear leg on is relative to your height. A good rule of thumb is to place you foot on a solid bench that is roughly the same height as you knee level.

Should My Toes by Down or Up?

Toe placement is really personal preference. But, when you go heavy, I recommend placing your ankle in the plantar flexed position. This is with you toes up, resting the top of your foot (where your shoes laces are) on the bench. This also helps you shift your weight more forward and increase the load on your front leg.

The BSS May be Hurting Your Back?

I often see the BSS exercise performed in manner that can be risky for the lower back.

Check out this video to see what I'm talking about and discover a smarter, more back friendly version of the exercise!


If you have any questions on this article, feel free to post them on the forums here: Perfecting The Bulgarian Spilt Squat discussion thread


Nick Tumminello, the director of Performance University, is a nationally recognized coach and educator who works with a select group of athletes, physique competitors, and exercise enthusiasts in Baltimore, Maryland. Go to his website www.NickTumminello.com to get your free "Smarter & Stronger" video course.

  Mini Article 3  

Live From the Forums - Who's Talking About What

Benefits of Squats

The nutshell is that the squats (and deadlift for that matter) are about the best full body movements you can do. Think about it - putting some heavy ass weight on your shoulders and then squatting down and up requires virtually every muscle in your body to work to make that happen, not to mention a whole bunch of effort and determination for good measure.

Check out the discussion here - Squats for overall mass

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Training Splits

We want everybody to post up their weekly training routines. What do you do on each day? Everybody loves reading what others do training wise, especially the really strong guys. Many have contributed already.

Check out the discussion here - Training Splits

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Diet Discussion

All calories are not equal...yes the weight may come off regardless as long as he is in a deficit. But how much of the weight lost is muscle vs. fat will be different depending on the macros. Also, the thermic effect of food (TEF) is simply part of the equation of energy in vs. energy out. It still is thermodynamic energy equilibrium in the end.

Check out the discussion here - Diet Discussion

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Spotting the Squat

The majority of squats are missed by getting to far forward. The back spotter can grab you and help pull you back up if you get forward. Use a power rack and set the pins right where you hit depth, if you fail then you can just descend down to the pins. If you have two people to spot, then just have them stand by to spot on either end of the bar.

Check out the discussion here - Spotting the Squat

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A training method centered on stretching the fascia, a thin sheath of connective tissue that holds muscles and organs in place, but can actually hinder gains in muscle size. The goal is stretching the fascia from the inside out by engorging the muscle with blood, thus loosening it to create room for greater growth.

Check out the discussion here - FST-7

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Touching in a Double Ply

Very, very few people can wear a double katana and touch weights. It will happen but not with board work. You have to learn how to fight the pressure and work the shirt. Suggest setting a bar up for reverse band press but with no weight on it and work on pulling that to your chest.

Check out the discussion here - Touching in a Double Ply

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Live From the Forums - Quote of the Week

"Better to have ludicrous goals, because if you achieve them you can just redefine what crazy really is." - Dynamo

Check out the discussion here - Did You Reach Your Goals?

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