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November 3rd, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • AtLarge Nutrition - Opticen and Post-Workout (PWO) Nutrition (Video)
  • It Take a Man - Having a Winning Attitude by Ty Phillips
  • Destroy Your Delts: A Quick Circuit for a Big Burn! - by Brad Borland
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Article  

Unilateral Hypertrophy - Killing it One Leg at a Time: Part 2

In Part 1, we explained how single leg variations can be a very powerful option for building an impressive set of wheels.

Taking single leg training a step further, we explore how performing hip-dominant single leg movements, can not only eliminate the staleness of an old routine, but also challenge the core to an incredible extent, correct muscle imbalances, and attack muscles in a different way than bilateral training offers.

The next time you're in the gym on a leg day, try getting on one leg for a change!

Read the full article here

Author: Mark Young

  AtLarge Nutrition  

Opticen and Post-Workout (PWO) Nutrition

The truth about PWO nutrition. Its value, and how to best get it.

Why AtLarge Nutrition's Opticen is an excellent choice for PWO nutrition.

  Mini Article 1  

It Take a Man - Having a Winning Attitude

by Ty Phillips

Before you get all huffy on me because of the title, let me make something perfectly clear. When I say it takes a man, it's simply a figure of speech. I am male so I typically write in the masculine form and find it tedious to continually write in the politically correct generic or the his/her he/she. If you have an issue with this article already, you should just stop reading now because pissing people off is typically what I do best.

Gorilla Pit is known for one thing above all others; Our mentality. We train hard, regardless of the sport, regardless if you are a man or woman, you can pretty much expect to have the crap kicked out of you any time you come to train. It is not uncommon to see both men and women puking and crying while I stand there yelling, cursing and pushing them to their breaking point and beyond. You are not going to get the "good job buddy" or "way to go girl" here. If you don't push, leave and if you do push, next time I will make you push harder.

It's not because we like being dicks, well...anyway, it's because we like to see you reach your potential. This is where being a man comes into play - not specifically being male, but just maning up. Having guts, perseverance, fortitude and a killer attitude. I work with one of the top female athletes in the world, and though she may not be as strong as a 300lb man physically, I would stake my reputation on the fact that she can out man 99% of them any day of the week.

So what am I getting at? I'm not saying that you have to train here with me to be a winner, I'm not saying I am the best coach in the world...what I am saying is, attitude is everything. I don't care where you train, I care HOW you train. Whether you are in your basement or some globo gym full of ego bloated morons with bleached hair and pecker sized veins, get your attitude right and be the best you can be. Once you are, then you can start training for real and be even better.

Having a winning attitude means you also seek out training partners that are better than you, stronger than you and smarter than you. Training with semi motivated, semi educated turds isn't gonna get you very far. You have no reason to push, grow or learn. You will stagnate and be a medium fish in a small pond who thinks he's the shit. News flash, you're not! Pull up your big boy panties, make the drive to the best place around you, seek the advice of the strong, educate yourself and then, the process begins! The road to being great is won and lost, in your head.

The choice is yours. No matter what the politically correct, half assed everyone is a winner slogan tells you, it's not true. Not everyone is a winner. Truth is, most are losers. Winning takes guts...it takes being a man!


If you have any questions on this article, feel free to post them on the forums here: It Take a Man - Having a Winning Attitude discussion thread


Ty Phillips is the mastermind behind the training phenomenon that is Gorilla Pit. An evolutionary psychology major, strongman, powerlifter and all around athlete. Ty has spent more than 20 years in martial arts, yoga, strength training and coaching.

Ty loves long walks on the beach with his dog 7, eating stray children and scaring no stray children by telling them he is the monster that lives under their bed.

You can find more about the Gorilla Pit facility, seminars and products at their website - www.gorilla-pit.com

  Mini Article 2  

Destroy Your Delts: A Quick Circuit for a Big Burn!

By Brad Borland, MA, CSCS

Wide "boulder shoulders" is one of the many goals a bodybuilder has when it comes to a complete and balanced physique. Width can set you apart from the pack by giving you that powerful look others only dream of building. Waking sideways through a doorway is every narrow shouldered trainer's fantasy! But how (and can) we build our delts to greater dimensions when we are challenged with less than great genetics?

The first step toward any progress is admitting you have a problem. By this I mean you must ask yourself some tough questions: Do you press heavy weight only to have your shoulder joints sore with little or no development to show for it? Do you stay in the 8-12 rep range with less than skin-busting pumps? Are you really making any progress at all?

If you answered all of these questions honestly - meaning you need a delt program make-over - then take note and begin to change the way you think about weak point training.

One reason your deltoids are subpar may be the fact that you have not really developed the mind-to-muscle connection as with other body parts. By this I mean going beyond just thinking about what you are working. You must cultivate such an intense isolation and burn in the entire deltoid complex that blood flow to the area will no longer be an issue.

Another reason is rep range. I find that most trainees - when faced with a weak area - are not performing enough reps to "connect" with the muscle. This combined with other intensity techniques such as drop sets, working to failure and supersets will ensure the muscle is truly getting punished.

The routines below include variety of movements, intensity techniques and muscle confusion to get you on the right path to growth!

Alternate between routines A, B and C and perform as many warm-up sets as needed. Perform one set of each movement without rest for three rounds - rest one minute after each round.

Standing dumbbell side lateral raise - 10-20 reps
Wide-grip barbell upright row - 10-20 reps
Seated dumbbell shoulder press - 10-20 reps

Dumbbell upright row - 10-20 reps
Standing barbell shoulder press - 10-20 reps
One-arm cable side lateral raise - 10-20 reps

Bent-over dumbbell lateral raise - 8-12 reps (last set drop the weight 15% for more reps)
Seated side lateral raise - 8-12 reps (last set drop the weight 15% for more reps)
Front plate raise - 8-12 reps (last set drop the weight 15% for more reps)


If you have any questions on this article, feel free to post them on the forums here: Destroy Your Delts: A Quick Circuit for a Big Burn! discussion thread


Brad earned his Bachelor's and Master's degrees in Kinesiology from Southeastern Louisiana University and is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). As a drug-free natural competitive bodybuilder Brad has trained, motivated and consulted with many clients from all aspects of life from the competitive bodybuilder and athlete to the elderly and rehabilitated. Having trained in commercial health clubs, wellness clinics, hospitals, university facilities and military installations he has also helped many with diets and eating habits as well as contest preparation.

Brad is also a member of the Air National Guard and proudly served in Afghanistan in 2003. However, upon coming home from Afghanistan he was diagnosed with Hodgkins Lymphoma (2004), an immune system cancer which his brother and father were survivors of prior. He went through 8 1/2 months of chemotherapy before a full recovery.

Brad currently writes for numerous magazines and websites on the subjects of training, nutrition, supplements, and motivation. His website is www.BradBorland.com

  Mini Article 3  

Live From the Forums - Who's Talking About What

Finisher Set

Do some sort of fairly intense drop set or super-set at the end of your workout to really finish off a body part. You can put together a 'giant set' where you start off with a compound movement and then move on to isolation movements without resting between exercises. Another idea is to finish the workout with farmer's walks or sandbag lifts.

Check out the discussion here - Finishers

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Strongest Man in History

Who would you consider to be the strongest man in history? Would it be Mark Henry? Bill Kazmaier? Zydrunas Savickas? Paul Anderson? Find out who is being mentioned, why they are being considered, and add your own input to who you think the strongest ever was.

Check out the discussion here - Strongest Man in History

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Stalled While Cutting Weight

Just because you didn't lose weight on the scale in a week does not mean you need to change something. When doing a cutting phase take your time and be patient and consistent, if you haven't progressed in any sense, then you need to adjust somewhere whether it be diet or training related.

Check out the discussion here - Stalled While Cutting Weight

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Best Compound Lifts

While the title is an oxymoron, we should all realize that if you want to focus on certain body parts, there is no substitute for compound movements. If you are talking about compound lifts that means that more than one muscle group will be involved. However, the compound lifts allow you to use more weight and really destroy those body parts.

Check out the discussion here - Compound Lifts

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Most Important Supplement for a Beginner

Are you completely new to weight training or just to supplements? You may not even need to worry about supplements initially, although things like protein powder and creatine can be helpful for everyone who is looking to build muscle / strength / improve athletic performance. If you have trouble hitting your protein requirements, then a quality protein supplement would be recommended. If your diet is dialed-in, then you can add a little extra and get Creatine.

Check out the discussion here - Beginner Supplementation

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Halloween Costumes

You're never too old to enjoy the holidays. Check out some of the scary costumes that our members have come up with. It looks like somebody's been hitting the squat rack.

Check out the discussion here - Halloween

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Live From the Forums - Quote of the Week

"Very strong squat!! Is it still raw if you have ear phones on?" - NickAus

Check out the discussion here - 500 x 1 Raw Squat

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