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| Editor's Intro |
Hey everyone, there are some major changes in the works for how we produce and release content, so the usual releases have been put on hold. Daniel is planning to give everyone an update in the near future, so stay tuned!
For now, we have four new articles and a review on Nalgene water bottle.
Anthony
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| At Large Nutrition Discounts |
AtLarge Nutrition is proud to announce 2 new ways for you to save money and get the best results from your training!
We have carefully designed 3 AtLarge stacks, each one focused on helping you to achieve your fitness goals far more quickly. Each stack is also discounted to give you the absolute best value for money!
Do you want to lose fat?
Are you looking to gain mass and size?
Perhaps you want to increase endurance and mental focus?
Take advantage of our stacks now to maximise your results in the gym!
Get great savings on all of our products by taking advantage of our multiple unit discounts! By purchasing more than one of a given product you can save up to $12!
Here are some examples of the great savings you can receive:
Example - Nitrean
1 x Nitrean = $35.95
2 x Nitrean = $67.90 - Save $4
3 x Nitrean = $95.85 - Save $12!!!
Example - ETS
1 x ETS = $27.95
2 x ETS = $51.90 - Save $4
3 x ETS = $71.85 - Save $12!!!
To take advantage of these great offers, simply choose a multiple unit discount option from the drop down box on each of our product pages.
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| Articles |
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Learn From Bob - Part I
Few people understand how to train effectively for their goals when it comes to increasing size and strength. So where are the mistakes being made? This question can be best answered by listening to Bob's story and learning from the errors he's made.
Written by Maki Riddington
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Home Gyms Rule!
In part one of a multi-part series on home gyms, Jim Bean runs through some of the advantages of home gym's and the equipment you may want to consider when setting one up!
Written by Jim Bean
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Methods of Max Effort - Part 2
In part one of this series, you should have gained a little more insight into the Max Effort Method. It can be much more than 'maxing out.' Part two of this article series will cover Maximal Force Repetitions, The Maximal Restricted Range Method, The Cheating Method, Maximal Circa-Maximal Method and The Maximal Yielding Method.
Written by Dave Tate
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The One Armed Dumbbell Row
The one-arm dumbbell row can be used to increase the size of the lats and to strengthen the smaller muscles of the upper back. Maki outlines how to execute the movement correctly!
Written by Maki Riddington
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| Ask Maki: Bigger Arms? |
Q: I'm sure you've heard this question quite often. Anyways, I figured I'd ask it again. I want to increase the size of my arms. What can I do other then eating more, as is often advised on the forums.
A: Well, I need some more info to be able to answer your question properly however here are some tips that will help you increase the size of your arms.
1. Train them more frequently, but reduce the number of set you perform for your other body parts.
2. Use different exercises in each workout.
3. Vary the rep range in each workout. For example, in one workout you might use 6 reps while in another you'll be performing 12 reps.
4. Vary the grip (neutral, under hand and overhand grips).
5. Focus on doing a lot of reverse curls.
6. Use different methods in each workout or week to week (i.e: super sets, rest pause, super slow etc).
7. Lift as heavy as possible in each rep range.
8. Train using different arm positions (overhead, next to the body, in front of the body).
9. Use short rest periods (1-2 mins max).
10. Eat! I had to throw that in there.
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| Review: Nalgene Bottle |
The purpose of this review is to compare the Nalgene Wide Mouth 32oz Polycarbonate bottle to a typical "gravy shaker" bottle sold at most supplement stores. For simplicity, I’ll use GNC's "Ultimate Shaker" for comparison.
Materials
Nalgene: one of the nicest features of the Nalgene is the polycarbonate material. It is a high quality plastic that almost looks and feels like glass. The best part about this material is that it does not retain odors. To test this theory, I left milk and protein in a Nalgene for several days. After a quick wash, you couldn’t even tell it has been used. That means you can use it for a protein shaker AND a water bottle. Not to mention it is impact resistant, heat and cold resistant (-135C to 135C), and dishwasher safe.
Ultimate Shaker: are you kidding me? They constructed this bottle using the cheapest plastics they could find. Not only do they crack, but they retain odor after first use! No amount of soaking or washing can get the odor out completely. And if you try the test above, you’ll probably end up throwing the bottle in the garbage.
Covers
Nalgene: the cap is made out of a rubbery material that is flexible enough to produce a tight seal when twisted onto the bottle. I’ve done everything I could think of to test the seal and it still hasn’t leaked. The cap has a "leash" that allows it to stay connected to the bottle even while open, although it can be removed for easy cleaning.
Ultimate Shaker: first let me say that I hate rubber rings. When looking for a good water bottle or protein shaker, avoid rubber rings at all costs. If you don’t lose it in the dishwasher, it will eventually dry and crack. Or end up twisted inside the cap so the seal isn’t even close to good. If the bottle has an ounce of fluid inside, you can rest assured that it will leak over everything in your gym bag.
Size & Measurements
Nalgene: at a full 32oz / 1000ml, you would be hard pressed to find a larger bottle that is designed for personal use. The markings are very clear and I have yet to notice any sign of fading.
Ultimate Shaker: not a bad size at 25oz / 700ml, but it’s useless for anything other than a quick shake. Which doesn’t really matter since you wouldn’t want to use this as a water bottle after you had a shake in it anyway. The markings are just molded plastic, so you have to look closely when pouring. I’ve tried using permanent marker but it eventually fades.
Clumps
Nalgene: after many years of using shakers with clump busters, I was skeptical about not using one. So when my shakes actually turned out smoother, I was very surprised. Maybe it’s because I use Nitrean? ;)
Ultimate Shaker: it works well when the clump buster is dry. But I use the shaker multiple times a day and don’t always dry it perfectly. This causes the protein to stick to the clump buster and doesn’t come out as smooth. It’s not a huge deal, but it is annoying to clean afterwards.
Drinking
Nalgene: the wide mouth bottle takes some getting used to, but I haven’t had any problems or spills. If you’re a messy eater, you may want to invest in the 'easy sip' cover they have available for $2-3.
Ultimate Shaker: the only positive of this bottle turns out to be a negative. The easy flip lid makes it easy to drink without spilling, but it also means you can’t transport a full bottle in your gym bag because it will definitely pop open.
Cleaning
Nalgene: the polycarbonate material makes cleaning so easy it’s not even funny. After a protein shake (even if the bottle has sat on my desk for a couple of hours), I put 200-300ml of hot water and a piece of paper towel inside. Shake the hell out of it, and voila, perfectly clean bottle.
Ultimate Shaker: let’s see. The Nalgene is two pieces. The Ultimate Shaker is five pieces. Three of those pieces have tiny nooks and crannies. You do the math. And it still has that milky smell after you clean it - even if it was in the dishwasher.
Price
Nalgene: I bought my first bottle for $9.98 CAD from a local sports shop. I bought the second one on sale for $8.99 CAD from a local grocery store. I’ve tried several styles of bottles and this is the only one that is actually worth its price.
Ultimate Shaker: it’s been awhile since I actually paid for one of these since I just bring them back to GNC when they break/crack and get a new one, but I think they go for the same as the Nalgene. Go figure.
Overall
Nalgene: this bottle is damn near perfect. The only negatives I can think of are getting used to the wide mouth (and that takes about two sips), and the logo was easily smudged after I tested the bottle with boiling water. Both are very minor and the positives are too great to ignore. I give the Nalgene a 4.9/5.0. I’m sure there’s something I would change, I just can’t think of it right now. ;)
Ultimate Shaker: the material sucks, the cover sucks, there’s no seal, they aren’t big enough, you can’t use them for shakes and water without the water tasting like stale milk, they are a hassle to clean, and the measurement markings suck. The only nice feature is the drinking spout and even that sucks when you factor in the cost of cleaning. Overall, this hunk of junk gets 0.5/5.0.
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| Support Wanna Be Big and At Large Nutrition |
Wanna Be Big (WBB) has established itself as one of the top weight training and nutrition websites on the net over the past five years. Updated biweekly with articles from top writers in the industry, WBB is a great place for beginners looking for direction or for advanced athletes looking for that edge.
Wanna Be Big Forums were established to encourage discussion of training and nutrition concepts. Our members include everyone from beginners to national competitors, students to PhDs, bodybuilders, powerlifters, martial artists, and even some horseback riders. If you are looking for to-the-point information on everything about getting bigger/stronger/faster, this is the place.
At Large Nutrition (ALN) is the sports supplement company that funds WBB and the forums. Created by Daniel Clough and Chris Mason, ALN went against the grain and promised to put quality before profit. This attitude helped create a loyal following that continues to grow. Okay, the taste of Nitrean certainly does not hurt. ;) If you haven't tried our products yet, please show your support by considering ALN for your next supplement purchase.
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