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November 10th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • Hypertrophy Cluster Training (HCT-12) - FREE Bodybuilding Program
  • Hard-gainer Rx: Part 1 - Bigger Guns by Mike Scialabba
  • Method vs Method by Ty Phillips
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Article  

WEAK: Five Lifting Problems Solved!

In the end, we're all lifting for a specific goal, right? Whether it's to look better, feel better, or be stronger than your ex-girlfriend's new boyfriend so you can kick his ass, we all have a goal we're trying to achieve.

When it comes to your training, the smarter you train, the faster you'll reach your desired results.

So, let's get into some common mistakes trainees make, how to correct weaknesses you may have developed, or how you're going to prevent them from happening if you're not dealing with them now!

Read the full article here

Author: Mike Scialabba

  AtLarge Nutrition  

Hypertrophy Cluster Training (HCT-12) - FREE Bodybuilding Program

Commit yourself to the HCT-12 muscle building program and the physical changes that will be realized truly have to be seen or experienced to be believed:

Big gains in size and strength, huge decreases in body fat, or both.

If you have any questions about the routine, you can ask them in the Hypertrophy Cluster Training (HCT-12) forum and we also have a dedicated place for you to maintain an HCT-12 training log where you will receive help and advice from the program creater himself, Daniel Roberts!

HCT-12 is one of the most comprehensive and effective bodybuilding programs out there and the whole thing is entirely FREE!

Download the HCT-12 Bodybuilding Program (3.29MB)

  Mini Article 1  

Hard-gainer Rx: Part 1 - Bigger Guns

by Mike Scialabba

One of the questions I'm most frequently asked is, "What do you do for your biceps?" My answer is almost always the same, "Not much."

Now yes, I do think I have a small advantage with genetics regarding my arms. However, I've done everything in my power, to make them bigger, and never really saw major success until I stopped worrying about the size of my arms, and started worry about the size of my 'big 3'.

The difference in training is simple. Throughout the year, begin utilizing programs designed for power lifting, and not bodybuilding. They both have their benefits, and rotating or 'periodizing' your programs this way may have major benefits regarding the size of your arms.

You may want to also consider twice a year, hitting your biceps and triceps, the same way you would hit your dead lift. If you're going to utilize a 10x3 on your squat, try it on your arms. Increasing the overall effort of the lift and the demand on the muscles, can have astounding effects on the growth of the tissue. Especially regarding the triceps, utilizing a 10x3 or an 8x4 with a close grip bench press for 6-10 weeks can give you some serious gains in the triple head department.

Forget drop sets, burnout sets, and multiple isolation exercises for the tri's and bi's for a while, and try utilizing a heavy load for the arms, and focusing more on training the big three for an increase in 'overall' mass, instead of simply focusing on your arms.

If you have any questions on this article, feel free to post them on the forums here: Hard-gainer Rx: Part 1 - Bigger Guns 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  

Method vs Method

By Ty Phillips

I hear more questions on this method vs. that method. Strongman vs. Powerlifting, Oly lifting vs. Powerlifting and we all make fun of body builders. Jumbo sized morons shaving each other down and rubbing each other in baby oil to play sausage mania on stage.... but enough with that crap. Let's get back to the point. There is no such thing as the one sure fire method. Are there worse methods and better methods, probably. It all really comes down to one thing in the end. Genetics and common sense.

When we start out, everything works because everything is new and causes stress on the body and thus creates growth. But, as is human nature, we cling to things we like and we have had success with and ridicule everything else.

I was very guilty of this msyelf..even last year. I had a background in strongman and I was anti gear, anti sumo deadlift, anti bench etc. ad infinitum. I teased guys in my gym for these very things and swore I would never do them. Now, I find myself powerlifting, wearing gear, doing sumo for assistance work and using bands and chains and even..wait for it, enjoying benching!

So what's my point, right? My point is, we all cling to things, we all make rash judgements on what we feel is best, useful and the right way to do things.

Truth be told, none of us know jack shit and all we do is lift weights. Why not learn all we can, enjoy the process just shut the hell up and train!


If you have any questions on this article, feel free to post them on the forums here: Method vs Method 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 3  

Live From the Forums - Who's Talking About What

Squatting Builds Overall Mass

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. Squats may not be a "necessity" for getting big, but you will get bigger if you squat heavy - there is no question about that. But despite popular belief, squats do not cure cancer.

Check out the discussion here - Squatting Builds Overall Mass

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IPF Weight Class Changes

it's been confirmed that effective January 1st, 2011 the IPF will shift it's weight classes to: Women: (kg) 43 47 52 57 63 72 84 84+ Men: (kg) 52 58 66 74 83 93 105 120 120+ I have no idea what exactly they plan to do about records but it's assumed that they will be retired and be starting with a fresh slate on January 1st.

Check out the discussion here - IPF Weight Class Changes

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Fast Weight Loss

If you look at energy content of fat, there's 3,500 calories. To lose, say, 2 lbs, you would have to reduce your normal diet by 1,000 kcals a day. That's quite a big deficit. When there are such huge reductions in kcals, bad things happen with the body.

Check out the discussion here - Fast Weight Loss

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Shaking After a Workout

This happens if you've really pushed yourself during a workout on a day where nutrition wasn't all that great. Try to make sure you're getting enough to eat before working out and you'll see it get better. Also, make sure that you are doing an effective 'cool down' at the end of your workout. Abruptly stopping a high intensity workout can put a lot of strain on your body.

Check out the discussion here - Shaking After a Workout

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Extended Time without Leg Equipment

Because of issues that cannot be helped, you find yourself without a cage or any leg equipment to use. You still want to be able to build strength and size in your legs, so here are some exercises you can do. There's enough you can be doing to, at the very least, prevent strength and muscle loss.

Check out the discussion here - No Leg Equipment

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Training 7 Days a Week

That high of frequency is entirely possible if you wanted. You just have to be smart about it; if it feels like it's kicking your ass (i.e. you have no motivation to train or feel sluggish all the time), you need to change it up. But it can be done if you build up your work capacity, spend lots of time on recovery, and use proper nutrition and supplementation.

Check out the discussion here - Training 7 Days a Week

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Live From the Forums - Quote of the Week

"Keep it simple and get the basics right. Then worry about the other crap!" - Kiff

Check out the discussion here - Pretty Much Any 'Critique My Routine' Thread

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