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November 19th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Article
  • Results & Nitrean 4.6lbs Bundle - Save $20.00! (3 Days Left!)
  • Hard-gainers Rx Part 2 - Breakfast of Champions by Mike Scialabba
  • 2 Back Yard Tools for a Better Workout by Mike Scialabba
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Article  

One Quick Fix for a Stronger Back and Shoulders

Think about all the pullups, bench presses, dips and rows you've done in the gym.

Now what if I told you that you have been doing them wrong?

This oversight is can make the difference between continual training and injury, between getting stronger and being stuck on a plateau and between developing a massive, well balanced upper back and being that guy who only looks like he works out until he turns around.

The good news, though, is that it's fairly simple to fix.

Read the full article here

Author: Craig Weller

  AtLarge Nutrition  

Results & Nitrean 4.6lbs Bundle - Save $20.00!


If you were to order Results & Nitrean 4.6lbs together normally, it would come to a total of $104.90. We are knocking off $20.00 so you can now purchase Results & Nitrean 4.6lbs together for $84.90.

Remember this offer only lasts for another 3 days (through to Sunday 21st November) so place your order ASAP.

BUY NOW - JUST 3 DAYS LEFT


  Mini Article 1  

Hard-gainers Rx Part 2 - Breakfast of Champions

by Mike Scialabba

I'll always stand by the idea that most people that can't gain muscle well, are doing two things wrong. Improper training for their body type, and eating like a 9 year old schoolgirl.

I certainly understand how hard it can be to eat sometimes, especially when you're not a big appetite person in the first place, and how busy and hectic life can get. One meal everyone should always be able to get, is breakfast. And if there is a meal that takes the trophy for most important, it's this guy - hands down.

As you're now learning, if you want to gain more muscle, you need to eat more food than your body needs. It's called a surplus. In part 1 of Hard-gainers Rx, you learned that you need to cram an immaculate amount of food down your throat a few times a day, in order to calm your metabolism down, and let the muscle building process begin.

Consuming 1000 -1500 calories at a whack is sometimes a difficult task, and buying the ridiculous gainer shakes full of 200 grams of sugar, are not really what you're looking for.

So, for breakfast try this on for size (pun intended):

- 5 scoops of Maximus Protein
- 2T All natural Peanut Butter
- 1 Cup Organic Strawberries (frozen)
- 1T Organic Coconut Oil
- 1 Large Banana
- 3 cups of water

Blend

Drink over the next 20 minutes and enjoy about 1200-1300 calories of muscle building goodness!



If you have any questions on this article, feel free to post them on the forums here: Hard-gainers Rx Part 2 - Breakfast of Champions 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  

2 Back Yard Tools for a Better Workout

by Mike Scialabba

Let's face it, sometimes the gym just sucks, and sometimes it's simply too nice outside to surround yourself with mirrors and other sweaty dudes. So here's a couple options on how to get your train on in your back yard for 20 bucks or less.

Find someone with a truck and head to your local tire dealer. Find out where they take or store old junk tractor tires and go get one! They should be free and if they try to charge you, go somewhere else. Remember, you're getting rid of their trash.

When choosing your tire, don't get crazy. You're not Mariusz Pudzianowski, so don't drool over the big ones. Find a tire with good tread and thick knobs that protrude out to the sides. Make sure it's a thick tire, as in when it lays on its side, it's stands at or above your knees. Then, grab the inside well, and make sure you can at least budge the tire with a hard pull as if you were trying to drag it with one hand. This is a descent measurement tool for determining whether you'll be able to flip the tire with descent speed and utilize it for other exercises.

Now that you've found your tire, get that sucker home. Next hit your local pawn shop and find a good used sledge hammer. Start with a 10lb or 12lb head with a clean handle and make sure it's not faulty at the joint. Don't pay more than 15-20 dollars for your hammer, unless you're buying it new at a hardware store, which then it will be around 40 - 60 bucks.

That's all you need to get started. Now, take some time and learn these few things:

1) Explosive Tire Flip
2) Tire Drag with tow straps
3) Tire Jumps
4) Diagonal Sledgehammer swing
5) Overhead Sledgehammer swing
6) Single Arm Sledgehammer swing (advanced)

Now get creative with a few conditioning circuits and your as good as 8 miles on a treadmill and 15 minutes in a sauna, minus the naked fat guy!



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If you have any questions on this article, feel free to post them on the forums here: 2 Back Yard Tools for a Better Workout 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 3  

Live From the Forums - Who's Talking About What

Pendlay Rows and Legs

Do you find that your legs get tired when doing rows? Be sure to stick your butt way back with a tight, arched back. It’s hard to believe the legs are incapable of stabilizing the weight throughout a row before the lower back loses rigidity. That is unless you have a monster back and chicken legs.

Check out the discussion here - Rows and Legs

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Uneven Pressing

Some benchers run into a problem with one arm rising faster than the other. Check your setup. Particularly your feet placement to make sure they are even with each other. Most of the time our guys have this happen we'll find this to be the problem. If you normally set your right hand on the bar first, set your left first instead. You get in better position with the weaker side and are able to get tighter because of the improved set-up.

Check out the discussion here - Uneven Pressing

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Sticking with a Diet

If you want something to start doing right now, drink water, tons of it, ice cold. And break up your meals into at least 5-6 smaller ones with the same amount of food or less. This won’t increase your metabolism, but it may help to curb the hunger throughout the day. Also, simply cutting out sugary drinks and snacks will go a long way towards reducing calories.

Check out the discussion here - Sticking with a Diet

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Losing Fat or Gaining Muscle

If you want to get strong and that is all you care about, I don't think you need to worry so much about carrying some fat. If all you care about is the numbers just lift, eat big and get stronger. If your goal is to look good period, get lean first at all costs. Forget strength, forget gaining muscle, and forget it all. Get lean and try to maintain as much muscle as you can through the process.

Check out the discussion here - Losing Fat or Gaining Muscle

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Pro Hormones and the Teenager

At 19 years old there is no reason that your hormone levels should not already be optimal for building size/strength. If you are not making progress it is likely due to improper diet or training practices. Just hit seconds and thirds at the dining hall. Food is your anabolic.

Check out the discussion here - Pro Hormones and the Teenager

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Push Up Equivalent to Bench

In my mind, pushups are a good exercise, but they are inferior to the loading capabilities of the bench press. Adding 45 lbs isn't really adding 45 lbs, as the positioning will dictate how much extra weight you will actually be pushing up. Weighted push-ups become impractical when compared with bench pressing once you start pressing heavy weight.

Check out the discussion here - Weighted Push Ups

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Live From the Forums - Quote of the Week

"No squats or deadlifts, no growth, thus no getting jacked. Fix that" - Kosh

Check out the discussion here - Getting Jacked

 
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