Iron to Ink Newsletter
| Editors Intro - AtLarge Nutrition continues to grow - we need your support! | |
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| Article Updates - This issues articles | |
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| Tips and Tidbits - Simply Spinach | |
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| Poll Results - What type of trainer are you? | |
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| Ask Maki - What are the most effective tricep exercises? | |
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| Support Wannabebig - Ways for you to support Wannabebig | |
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| Editors Intro | |
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Hi all,
I hope everyone has had a great weekend. The weather hasn't been great here in England, however I am sure it's been nicer for the majority of you! This weekend seems to have rushed past… How is it that the week seems to go so slow and then as soon as the weekend comes you blink and its Monday again?
To start with, for those that are boxing fans I HAVE to mention the MayWeather and Gatti fight! It was a pretty awesome display by Mayweather who took Gatti apart from the word go and Gatti's camp decided to take him out of it after the 6th round and rightly so! Mayweather's hand speed and accuracy was amazing and he easily dominated the fight. Our boy Ricky Hatton was at ringside, and I am really hoping that they can arrange for him to square up against MayWeather in the U.S.A! There's some discussion on the forums about the fight, check out the Mayweather v. Gatti thread.
Some other news I am excited to be able to announce is AtLarge Nutrition will be shortly launching a training program on www.atlargenutrition.com Chris has been hard at work over the last few months working on this every moment he gets a chance and its currently in its final proof reading stage!
We will outline how to train, diet and supplement for optimum muscle growth. The program will include a breakdown of exercises along with visuals and detailed descriptions, sample diets (for different goals) and also a detailed suggested supplement intake. Follow this program to the letter and we can guarantee you will make great progress in the gym. Watch this space!
Lastly we would like to thank everyone that has taken advantage of our Nitrean "Multi-buy" special offer. We have been swamped with orders this month and have had some great comments from our customers and we really appreciate the support everyone is giving us. Your support of AtLarge Nutrition really does directly help Wannabebig. It allows us to keep the site and forums up and to maintain and build on our article updates. We have some big things in store for Wannabebig this year and with your continued support we can make them happen! So, if you have not tried any AtLarge Nutrition products yet, hop on over to the AtLarge Nutrition website and make the jump!
That's it for this issue. Oh, if you have any suggestions for what you would like to see in the newsletter, feel free to do so via the contact form on Wannabebig!
See you next issue!
Daniel
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Newsletter Sponsor - At Large Nutrition
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At Large Nutrition only offers the highest quality, scientifically proven products.
Their range of nutritional supplements include a meal replacement powder, a protein only powder, a creatine product, a fat burner, a multi vitamin and a microlactin product. Six nutritional supplements, six ways to optimize your body! |
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If you are looking to get the results you deserve, check out AtLarge Nutrition's range of sport supplements at www.atlargenutrition.com
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Article Updates
| Challenge the Expert - Ask Lyle McDonald | June 25th 2005 |
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Lyle discusses specialization in bringing up lagging bodyparts, getting up in the middle of the night to eat and the amount of insulin is needed for optimal muscle growth. |
| The Perfect Relationship | June 25th 2005 |
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There are a lot of similarities between the personal relationships we have in our life and that of the relationship with a lifter and the iron. Don’t believe us? Read on!
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| The One Arm Dumbbell Press | June 25th 2005 |
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The floor press is one of Ian's favourite exercises and can benefit any lifter. Technique, strength, speed, and coordination are all simultaneously tested in this feat. Read on to find out more about this interesting exercise! |
| GHow To Lose 10 Pounds in 1 Week - A Scientific Approach to Crash Dieting | June 25th 2005 |
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Sometimes you just need a way to drop both weight and fat quickly to reach your goals. That's where The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting comes in.
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Newsletter Sponsor - Dynamic Conditioning
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Tips and Tidbits
Simply Spinach
For many, a salad's main ingredient is comprised of lettuce. However, if you're looking to boost the nutritional value of your salad, the next time you're grocery shopping try picking up some spinach instead of lettuce.
Packed with large amounts of the antioxidant beta-carotene as well as the even more powerful carotenoids lutein and zeaxanthin, spinach has strong and proven anti-cancer benefits. Spinach leaves are also rich in vitamin C and E, which are antioxidants.
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Poll Results - What type of trainer are you?
Last issues poll received a record total of 153 votes. Below are the results of last issues poll.
Bodybuilder
![[tally]](http://www.wannabebig.com/sympoll/customize/bar_imgs/blue.jpg){kind=small} 63% |
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Powerlifter
13% |
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Train for a specific sport
24% |
63% of you train specifically for bodybuilding which although is not the biggest surprise, I did expect to see the powerlifter 13% a little higher as we seem to have a definite rise in powerlifting interest on the forums lately.
We have just put the following new poll on www.wannabebig.com
How much protein do you take per day?
Place your vote now, and see the results in the next issue of the Wannabebig Iron to Ink newsletter!
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Maki is a BCRPA CPT who specializes in Body Recomposition and Strength and Conditioning. He currently resides in Vancouver, British Columbia and runs www.dynamiconditioning.ca
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Question: Which triceps exercises would you say are the most effective for stimulating growth?
Answer: In terms of picking exercises that will give you the most bang for your buck, you're going to want to select compound movements that are bio mechanically favourable. Some good examples would be the dip and close grip bench press. These exercises are very effective at packing on the mass on the upper arms because they take advantage of the stretch reflex. The more elastic energy collected in a movement the greater the potential for more motor units to fire. Plus, they place the triceps in an advantageous position.
As a general rule of thumb, a muscle is at its weakest at its longest (fully stretched position) and is at its strongest at its shortest (fully contracted). With the dip and the close grip bench press, the triceps muscles are in a contracted position in the beginning of the movement and placed in a stretched position at the bottom position. This means that the load on the triceps muscle is at its greatest at the bottom position since the muscle is in its weakest position. And since elastic energy is being collected as the bar descends towards the chest there is going to be a greater muscle contraction during the concentric portion of the lift.
Once you've chosen the movements you want to revolve your workouts around, pick some loading methods. One example would be to use isometric holds followed by slow eccentrics. A sample workout would look something like this.
Dips: 3 sets x 4-6 reps
Each repetition would consist of 3 isometric holds in the entire movement. One at the mid point during the decent, one at the bottom and one at the mid point again coming up. Hold each position for 5 seconds.
Close Grip Bench Press: 4x6-8 reps
Using 80-85% of your 1RM slowly lower the bar down to the chest under a count of 6-10 seconds, then explode up and repeat.
Support Wannabebig If you like what you see on Wannabebig, there are plenty of ways you can show your support and help us continue our work!
Show your support by considering our high quality sports supplement line to help you achieve your physical goals.
At Large Nutrition - At Large Nutrition is our sister company and wholly funds the upkeep of both the main article site and the Wannabebig forums.
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The Wannabebig newsletter is an email newsletter written and edited by Maki Riddington. All previous newsletters are archived here