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December 16th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks (Actually last two Weeks) Exclusive Article
  • Free Shaker Cup with every order of BCAA+!! (3 Days Left!)
  • Better Biceps: Three Great Moves you are not doing by Brad Borland
  • Hard-gainers Rx Part 3 - Increasing Frequency for Lagging Muscles by Mike Scialabba
  • Live From the Forums - Who's Talking About What & Quote of the Week
  This Weeks Exclusive Article  

Situps Are Dead

As a member of the Naval Special Operations Force developing the entire anterior core for optimal joint alignment and function was crucial.

Nothing they did was for solely cosmetic reasons, although they developed lean and muscular bodies as a byproduct.

Craig explains why sit-ups and crunches can be dangerous and shares some of his favorite exercises for helping to achieve a tight, well-balanced midsection, along with the sought after six pack.You have no reason to do situps or crunches ever again... and your spine will thank you.

Read the full article here

Author: Craig Weller


The Ultimate Guide to Tire Training

There's nothing better than getting a great strength and conditioning workout while outside on a beautiful day (or on a brisk December morning!).

The only problem with training outdoors is that you're limited on equipment, which makes it tough to use the heavy loads needed to put on serious muscle, unless you're at Venice Beach gym!

Nick Tumminello shows you a fast, cheap, and easy way to build bigger, stronger legs while drastically improving your level of conditioning and burning off some serious body fat!

Read the full article here

Author: Nick Tumminello

  AtLarge Nutrition  

Free Shaker Cup with every order of BCAA+!! (3 Days Left!)

For the next 3 days only (offer ends Sunday 19th December, 2010), we're giving away a FREE Shaker Cup with every order that contains BCAA+!

There is nothing special for you to do; we'll simply throw a FREE extra Shaker Cup into every order that contains a BCAA+ regardless of what else you have in your order (including free gifts).

So, if you want more strength, more muscle, faster recovery, reduced soreness AND a FREE Shaker Cup, place your order now!

BUY NOW - JUST 3 DAYS LEFT


  Mini Article 1  

Better Biceps: Three great moves you are not doing

by Brad Borland

Of all the body parts that impress other the most, the biceps have to rank number one. When asked, "show me your muscle" inevitably one will roll his sleeve up and flex away! Biceps in cultures past and present hold this upper arm muscle in high regard when wanting to display hard-earned results.

But are you one that lacks these bragging rights to impress others? Do you find your biceps development nearly nonexistent despite your greatest efforts? Are you completely sick and tired of the same ole routine of endless curls with little or no results?

The one aspect of biceps training that most trainees will agree on is that it is boring. The biceps practically do one thing and one thing only: curl! Sure there are different variations, angles and apparatus's to utilize in your arsenal, but curling can get a bit redundant especially when you have very little to show for it.

Enter nontraditional biceps training. This type of training involves a little more than the simple curl. Using bodyweight and compound moves you can cure the monotony of biceps training while reaping significant gains. You may have seen one or two of these moves performed in the gym without much else to think other than, "they must be new here." Give these unique lifts a try and watch your muscle and enthusiasm grow!

Inverted rack curl:

Set a bar in a Smith machine or squat rack about chest level. Get under the bar with an underhand curl grip hanging underneath with your body in a straight line. Your heels should be on the floor below. Utilizing your biceps and keeping your body straight curl your body up toward the bar so the bar almost meets your nose. Return slowly to start and straighten your arms. Do 3 sets of 8-12 reps.

Biceps chin-up:

Take an underhand curl grip on an overhead pull-up bar shoulder-width apart. Pull your body up to the bar with a slightly rounded back to put all the stress on the biceps. Be sure to tuck your elbows to your side on the way up and squeeze those biceps! Once your chin clears the bar return to start. Do 3 sets of 8-12

Reverse incline dumbbell curl:

Set up an incline bench to about a 45 degree angle. With a pair of dumbbells in each hand lay chest down on the bench with your head clearing the top. With your arms straight down and palms forward curls the weight up toward your shoulders and then return to start. Be sure to keep your elbows pointing down throughout the movement. Do 3 sets of 10-15 reps.





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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 2  

Hard-gainers Rx Part 3 - Increasing Frequency for Lagging Muscles

by Mike Scialabba

Every weight-lifter, whether it be bodybuilder, functional trainee, or power lifter, has one thing in common; a group of muscles that just can't keep up with the rest of the bunch.

For some it's the calves, others the pecs. Whatever it may be, this may be your ticket to get it's head out of the sand and get it into gear!

There's a million and one ways to execute a program, or to write one for that matter. Every Strength Coach has a slightly, or dramatically different method regarding hypertrophy or strength gains. However, all things considered, this method may be one of the quickest ways to get a body part to catch up, and can be implemented into most any program designed for hypertrophy.

Here's the general premise. Figure out what your lagging muscle group is (which shouldn't be hard to do), and then figure out how you can hit that group 3 times a week with a different variation each time. Depending on your current program, it may sometimes be a little tricky to figure out 'exactly' how to do this best, but try getting creative if you have too.

It's important to understand, that stimulating the muscle group with a higher frequency like this, means that you have to reduce the volume that you would typically be doing if you were only hitting it once or twice a week. You'll need to be able to recover faster in order to be ready to hit the group again in less than 72 hours.

Here's an example of how to do this with chest, while working with a 4 day upper lower.

Current Plan

Monday
Upper Push/Pull

Tuesday
Lower Push/Pull

Wednesday
OFF

Thursday
Upper Push/Pull

Friday
Lower Push/Pull

Weekend
OFF

Adjusted Plan

Monday
Upper Push/ Pull - stimulating Chest first - one major compound exercise, (bench 8x4)

Tuesday
Same

Wednesday
Full body warm up and mobility, then stimulating Chest ONLY - one major compound exercise, (Incline DB 5 x 6)

Thursday
Same - excluding any Chest pressing or overhead pressing

Friday
Same - stimulating Chest first - two major compound exercises (Weighted Push ups/ Neutral Grip DB Press (flat) 3 x 8 each)

Weekend
OFF

This is just one quick example of how to modify a program to create a situation that allows a lagging part to be stimulated more frequently, in an attempt to get better growth.

However, put some thought into the program and remember to follow these rules regarding the slacking body part:

- Stimulate it first every time you intend to hit it.
- Keep reps close to 30.
- Try for 3 times per week.
- Use major, compound movements.
- Utilize some variations.
- If a two day OFF is following, consider super-setting.

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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

HCT-12 Gaining Momentum

There has been a lot of discussion on the forums about the HCT-12 program lately. The routine is getting more and more popular and has many new lifters jumping on board. With that new popularity there have been some variations that people have used to personalize it. HCT-12 is a fantastic program for strength and hypertrophy. Check in the Bodybuilding and Weightlifting forum to see what everybody is talking about.

Check out the discussion here - Bodybuilding and Weightlifting

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Travis Bell Hits a 550 Raw Bench

I opened at 500 and it went up very easily. I took 530 on a second which was a 30lb PR; again it went up very quickly. Sticking to my plan I called for 550. I've never taken that much weight raw before (straight weight) so I was a little nervous. I rushed my setup a little and put my feet just a tad too wide, which affected my drive off my chest, but I was fortunate to be able to grind it out at the top. 550 is a 50lb PR at a 20lbs lighter bodyweight! - Travis Bell

Check out the discussion here - Video of the 550 Raw Bench

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Lifting Weights on an Empty Stomach

Everybody is different. I personally hate training while hungry and prefer to train with a medium full stomach while others prefer to train empty. As long as you're not super dehydrated or depleted of food then you should be fine during your workout. Of course you don't want to be stuffed, and then you're lazy and lethargic.

Check out the discussion here - Carbohydrates Make You Fat

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Lunges for Massive Wheels

If you short step then the emphasis shifts to the quads. A long lunge and the emphasis is on the hams and glutes. If you lean forward the emphasis is on the quad. If you maintain an upright torso, the glutes and hams are brought more into play. You may find any of the lunge type movement's blows up your quads (irrespective of stance) better than squat variations.

Check out the discussion here - Lunges - Quads, Hams and Glutes/a>

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Calculating Band Resistance

The more you stretch the bands, the more force you see. The wider the base you set the bands up with, the higher your spring constant becomes and the more force you see. Just remember that bands are elastic and have a limit to how much they can stretch. Other factors, such as the age and condition of your bands, the temperature of your gym and where you store them, will determine the actual resistance as well.

Check out the discussion here - Calculating Band Resistance

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More on Creatine and Protein

Creatine will help to increase strength/strength endurance which in turn can allow you to build more muscle (and to increase tendon/ligament strength). The muscle/strength that you build as a result of creatine supplementation will not be lost when supplementation is discontinued. With regard to a mass supplement, protein shakes can be helpful for meal replacement or between meals.

Check out the discussion here - Creatine and Protein

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Live From the Forums - Quote of the Week

"Yoga pants add at least 25lbs to my dead lift and at least 5 pull ups" - Mercuryblade

Check out the discussion here - How to Run a Gym

 
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