No Nonsense Muscle Building Zone

Gaining Muscle Without Getting Fat

2011-01-13T09:00:00.000-08:00

Gain Muscle Fast Unique
Muscle Building Strategies
Based On Science

Let's face it: ANYBODY can build muscle (that's easy), but the question is can you do it WITHOUT piling on a bunch of unattractive fat and ruining your health and physique in the process?

Most experts would say "Gaining fat is a necessary evil to building muscle..."

Wrong! Unless you're using ELEMENTARY methods.

Here are 5 new strategies I learned from muscle building experts Vince Del Monte and Lee Hayward after reading their new 21 Day Fast Mass Building Program which goes up $60 in price tonight Thursday the 13th at midnight.

Gaining Muscle Without Getting Fat<---- Last chance to gain muscle FAST

5 Unique Keys To Gain Muscle Without Fat

By Vince and Lee (shared with their permission)

#1 - Reprime your body every 2 weeks to prevent spillage:

Even if your muscle gain diet is PERFECT, every time you overeat for muscle size, your body will store excess food as fat and the longer you overeat, the more fat that accumulates on your stomach. By dropping 1-week lower calorie diets into our program you can quickly strip off any fat you gained and then go back to overeating without losing any muscle you originally gained.

#2 - Your best muscle gains come in the first two weeks:

Think about the last time you tried to gain size? I bet the majority of the gains occurred almost immediately. And then it appears someone turned your muscle-building switch to the permanent off position. Well someone did! Research shows that your bodies anabolic growth hormones peak after 14 days, at which point "diminishing returns" set in and any additional gains come at the expense of ugly fat. So, yes, you certainly need to overeat to gain muscle but to what degree? Two week high calorie cycling instead of months on end is your first step to staying lean and muscular 365-days a year.

#3 - Never eat fats 1 hour before your workout:

Why? Because we're about to spike your insulin with a workout drink that contains sugar and if you eat a fatty steak or nuts 1 hour before your insulin goes high, get ready for fat storage.

Another tip - always eat a fast digesting protein like white fish 1 hour before you train. You'll have an influx of

amino acids in your muscles while training... very ANABOLIC!

#4 - Cardio will NOT "strip" off your muscle:

you should value your heart and lung system to the point that your appearance never comes before your health. You should ALWAYS do at least three cardio sessions a week for at least 30-35 minutes ALL year long.

What intensity? As long as you're sweating and your heart is pumping 130-150 beats per minutes, you're good. Now, if you start doing more than our recommendations, YES, you'll compromise your muscle gains.

#5 - Break your training and diet into mini 21-days cycles:

I never plan my training longer than 21 days at a time. Why?

It's too hard to focus any longer beyond that. Let's focus on NAILING our workouts and DIALING in our diets 21-days at a time. I honestly think people who plan out 12 months of workouts down to the letter are stupid. What a waste of time.Have a rough road map of the future but only zoom in on the details of the next 21 days. Smaller and shorter programs lead to bigger and faster results.

Killer info eh? If you're ready for the most STRATEGIC and SCIENCE BASED system to incorporate the above strategies into a complete, done-for-you program (plus many more secrets not mentioned above) then I strongly endorse Vince and Lee's brand new 21 Day Fast Mass Building program which is $60 off until Thursday the 13th midnight:

Gain Muscle Fast Without Getting Fat<- last chance to save $60

Gaining 5...10... 15.. and even 20 pounds of PURE MUSCLE (that's fat free mass) is NOT outrageous or NOT impossible. It happens every day from individuals training SMARTER, not just harder.

I know you're trust in these guys will pay off when you transform your body in the next 21-days to the point people don't recognize that it's actually you.

Gaining Muscle Fast Without Getting Fat<--- Science + Strategy + Proof + $60 Off!

Get ready to grow!

Joe

Muscle Building Arm Workouts - Building Bigger Biceps

2010-12-22T21:18:00.000-08:00

Muscle Building Workouts For
Building Bigger Biceps

No Nonsense Muscle Building Workouts

Building Bigger Biceps

The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bigger biceps - every guy wants them. Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps.

Muscle building arm workouts have become almost an 'obsessive addiction' in the gym.

***I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms.

***I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror.

***I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club!

***I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'

Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!

My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?

Let's examine five of the most common problems with muscle building arm workouts especially bicep training before I offer a step-by-step program to take your bicep peak to new heights.

Problem #1 with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.

Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.

Building Bigger Biceps

I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving.

Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls.

According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing.

Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train.

The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over.

Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

Weight Training Program Notes:

Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.

The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.

Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.

Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.

Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

7 Tricks To Bigger Arm Muscles

Building Muscle Mass Workout - Day 1

Minimal Exercise Selection Maximum Muscle Gains

No Nonsense Muscle Building Bigger Stronger Shoulders

2010-12-01T07:44:00.000-08:00

Before you get into the shoulder workout I wanted to remind you of Vince Del Monte's No Nonsense Muscle Building Birthday Sale.

For the next 48 hours my good friend and author Vince Del Monte is running a 31st Birthday Sale on his 9-Disk No Nonsense Muscle & Six Pack DVD Series… plus he’s giving away EVERY SINGLE fitness program he released in 2010 as a bonus birthday gift – that’s a saving of $916 if you were to buy everything individually!

Now let's check out the workout this is a shoulder workout that Vince and Lee Hayward did while on vacation down in Las Vegas.

No Nonsense Muscle Building Bigger Stronger Shoulders Workout Summary:

Exercise 1: Standing Arnold Presses

Exercise 2: Standing W Presses

Exercise 3: Upright Rows

Exercise 4: Bent Over V Raises

Exercise 5: Standing High Lateral Raises

"Don't count reps on this workout"

Find a weight you can handle 10-15 times and take each set to failure

Rotate through each exercise without any rest

Repeat circuit 2-5 times with 2 minute rest between each complete circuit

For more muscle building workouts like this check out Vinces No Nonsense Muscle Building Program at:

Here's What You're Getting Until Thursday December 2nd at midnight

* No Nonsense Muscle Building and Six Pack DVD Series (9-DVDs)

Retail Price of $247.00

* No Nonsense Muscle Building (Digital Package)

Retail Price of $127.00

* Your Six Pack Quest (Digital Package)

Retail Price of $107.00

* Ultimate Muscle Advantage (Digital Package)

Retail Price of $97.00

* Birthday Bash Bonuses (Digital Package)

Retail Price of $485.00

The bonus package includes his 2-hour DVD The June 26th Wedding Day Workout, his 2-hour DVD The Best of Series, his 1-hour DVD Top 10 Final Finishing Moves, The Metabolic Ab Shredder and High Definition Training totaling another 8 hours of workout footage!

Head on over to take a look at the insane No Nonsense Muscle Building Birthday sale offer

No Nonsense Muscle Building For The Holiday's

2010-11-29T18:53:00.000-08:00

Vince Del Monte No Nonsense Muscle Building

New Muscle Gains With No Nonsense Muscle Building Blowout

For the next 48 hours my good friend and author Vince Del Monte is running a 31st Birthday Sale on his 9-Disk No Nonsense Muscle & Six Pack DVD Series… plus he’s giving away EVERY SINGLE fitness program he released in 2010 as a bonus birthday gift – that’s a saving of $916 if you were to buy everything individually!

No Nonsense Muscle Building<- only 48 hours

(Okay, birthday celebrations are only supposed to last for 24 hours but I guess Vince likes making his own rules…ha)

Here's What You're Getting Until

Wednesday December 1st at midnight

* No Nonsense Muscle Building and Six Pack DVD Series (9-DVDs)

Retail Price of $247.00

* No Nonsense Muscle Building (Digital Package)

Retail Price of $127.00

* Your Six Pack Quest (Digital Package)

Retail Price of $107.00

* Ultimate Muscle Advantage (Digital Package)

Retail Price of $97.00

* Birthday Bash Bonuses (Digital Package)

Retail Price of $485.00

No Nonsense Muscle Building For The Holiday's

The bonus package includes his 2-hour DVD The June 26th Wedding Day Workout, his 2-hour DVD The Best of Series, his 1-hour DVD Top 10 Final Finishing Moves, The Metabolic Ab Shredder and High Definition Training totaling another 8 hours of workout footage!

Total Real World Value of Birthday Package: $1,113.00 But I'm guessing you're looking for a better deal than that?

Head on over to take a look at the insane Birthday sale offer

It's not a typo!

No Nonsense Muscle Building <- Biggest Sale this YEAR!

You should note that Vince only re opens the doors to his DVD Series once a year and he’s done a limited run of 500 units. Last November he SOLD OUT in less than 2-days and in April 2009 he SOLD OUT in 3-days so I’m pretty sure you’ll want to check this out right away.

Whether you want to pack on some serious mass, get ripped abs or sculpt out a first-rate body Vince has a workout for you. Get a jump start on 2011 by carving out the sexy and striking body you are after.

With this offer you have no excuse to get into – or back into – the best shape of your life, and finally reach your goals.

Get ready for the workout of your life!

No Nonsense Muscle Building <- Biggest Sale this YEAR!

Talk soon,

Joe
P.S. Vince will “arrive at your doorstep” before Christmas time so these make a

great gift as well.

Vince Del Monte Builds Maximum Muscle

2010-09-02T07:09:00.000-07:00

Maximize Your Muscle Let's Answer Some Questions about Vince Del Monte's program.

Just to let you know Maximize Your Muscle from Vince Del Monte CLOSES tonight The last time Vince opened up Maximize it sold out quick and he closed it for 4 months.

The past 2 days you have been asking alot of questions about Vince Del Monte's Maximize Your Muscle program, so I thought we could run through each one at a time.

If you needed an answer before signing up then I hope you opened this in time because EVERYTHING you need to know about Maximize Your Muscle is answered below.

Before the questions I wanted to give you my 2 cents. As a regular reader of mine you know I only tell you about what I Know to be quality programs from quality people.

I have spoken to Vince many times and let me tell you Vince is truly one of the good guy's. Why do I say that? Because Vince does truly care I know a lot of people say that but Vince lives it.

So that being said it is up to you to decide if MYM is for you. You can't ask for a better offer than a $1 trial for 14 days. And if it's not for you just cancel. And believe me there will be no hassles involved.

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Question #1: Is Maximize Your Muscle for women, too?

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Absolutely, I guess you haven't see pictures of Vince's new wife Flavia? She's an MYM follower too and I know Vinny has zero intentions of bulking up his wife! LOL

I ve met Flavia and she would tell you, "My arms, legs and stomach didn't start seeing muscle tone and definition until I started pushing myself with Vinny's stuff."

Maximize Your Muscle<--- Ladies, get super sexy and lean HERE   Vince would advise the ladies to push just as hard as the men when lifting weights - no changes or modifications there. However, Vince does suggest females keep their carbs specifically timed around breakfast and before or after their workouts and they'll gain lean and clean muscle - zero fat.

Vince also suggests ladies maintain regular interval cardio like skipping, stairs or sprinting for 10-20 minutes post-weights and you're going to have a sexy and deadly body.

The biggest difference between women of the same size, while one looks "okay" and the other looks "smokin hot", is one thing: LEAN MUSCLE.

Ladies Get Your New Look<--- Get the body women REALLY want 

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Question #2: I'm in my 60's, should I give this a shot?

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Surprisingly, the winner of Vince's 16-week transformation contest was in his mid 40's and two of his other top success stories (Bruce and Tom) were in their 40's and 60's as well.

It's funny, Vinny told me that a lot of 40-60 year olds discovered they were just "babying themselves" too much in the gym. It wasn't until they trusted the program and their body that they got rapid results.

That being said, if you're a complete beginner, nursing an injury, unfamiliar with intense lifting, or just not confident in yourself, leave your copy on the shelf for someone else.

Vince's program is the perfect muscle building challenge and opportunity to increase the quality of your life and trick your body into making it look and feel younger (muscle is a metabolic marker that has been researched to do both).

Vince coaches you on how to improve your flexibility,how to recover, eat properly and take care of yourself between the workouts - this is the info that will make you successful. Vince's monthly series is a curriculum based program based on progression so each month he introduces a new challenge and as long as you follow the plan, you can't go wrong.

Plus, he provides coaching in his forum and on the phone so that he can tweak anything you're concerned with.

Finally, Maximize Your Muscle is intense and requires you to lift anywhere from 4-6 times a week for 30-90 minutes a workout in some Phases. If that sounds like "too much" than this is definitely not for you.

I personally think you'll be pleasantly surprised just like Vinny's other over 40 members who have got better results now than they did in their 20's (some even got into competing)!

Build Muscle At Any Age<------- Age is just a number, I m going for it!

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Question #3: What's included in the 14-day trial for $1.00?

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The starter kit comes with:  **The 2-CD "Blow Beyond Your Genetic Potential" CD where Joel Marion grilled Vince about living "large" in every aspect of life, inside and outside of the gym.

**The 20-page Phase 1 MYM Digital Newsletter and workout log 

**The 2-hour Phase 1 Workout DVD (intense footage shot LIVE at the gym - this you MUST see!) 

**The Phase 1 LIVE 90-minute coaching call where you can ask Vince your personal questions about the program (get on the phone with a world-class coach!)

**Access to the Maximize Your Muscle Members Only Discussion Forums where you can interact and get support with other like-minded members doing the same exact program as you -- This is HUGE. 

And you get instant digital access for ONE BUCK!   It's a 14-day trial and if you are satisfied then you'll be billed $29.95 for Phase 1 and for every future Phase you want (there are 12 in total) then you'll be billed $29.95 once a month and you can cancel anytime.

I suggest you give the 14-day trial a shot… someone giving you his best info for only ONE BUCK must be pretty confident that you'll love it:  

Maximize Your Muscle<------- Get ALL that for just $1

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Question #4: Is There a catch?

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Vince could easily sell Phase 1, 100 Rep Muscle, as a stand alone product for $47-$97. The truth is, he simply wants the RIGHT people in the program.

He's tired of working with babies and excuse-makers. This program is dedicated to people who are super-serious and want to live large inside and outside of the gym.

He's allowing you to try it with a "low-barrier" so that he can filter out people who don't belong. As a coach, myself, I can appreciate that and actually think it's a brilliant idea.

When you check out the membership forum, you'll only find positivity and high-quality people who are motivating each other to do their best.

If you like MYM, you'll be billed $29.95 after 14-days for Phase 1 and then you'll be billed $29.95 every 30-days from the day you signed up to receive future Phases. So it's basically a $29.95 program to get access to one of the top muscle-building coaches in the world.

You get a new program each month, 1-1 phone and forum coaching and a newsletter that contains info on how to achieve success inside and outside the gym.

It would be absolutely stupid for Vince to give away his best information he wasn't confident that you would love it and want to stay on board until you complete the 12 Phases. Simply put, he's OVER-delivered and wants to prove it to you for $1. Then, you decide:

Muscle Building For $1<------- $1, then you decide 

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Question #5: How many people quit his program after the first month?

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Interesting question! Vince opened this up back in January and had over 1000 members and then again in April with 1400 members and he informed me that

only 20% decided that MYM wasn't for them.

Why? One top reason: It was too challenging.

Now, Vince has not changed anything to appeal to the 20% who found the workouts too advanced. This IS for people with at least 1-4 years of training who have hit plateaus and ready to bust through.

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Question #6: What happens each month after Phase 1 if I choose to stay on board as a member?

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**A Brand New 2-hour Workout DVD with a brand new workout

**Phase 2 is called 5-Day Whole Body Vinsanity and based on killer whole body workouts lasting 75-minutes each. Literally,the hardest workout of your life.

**Phase 3 is called Crank Up The Volume (my absolute favourite) is designed to build defined, full and round muscles.

**Phase 4 is called Ripped and Rush and gives the fastest way to get shredded in 28-days for your photo shoot.

Oh yeah, Vinny has a 16-week transformation contest and gives away $5,000 worth of cash prizes to top contestants!

And currently they are Phase 9 and I think he's doing 12-16 Phases in total…

Let's worry about Phase 1 for today!

**Continued Access to the Maximize Your Muscle Members Only Discussion Forums

**A 90-min Mastermind and Body Q&A call each month where you get direct coaching from Vince.

 **A brand new 20-page content rich digital newsletter (info

he does not share for free on his blog or anywhere else).

I can vouch for the program and tell you it's damn good. But you be the judge -- try the entire thing for just $1:  Maximum Muscle Building<== click here

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Question #7: What's the best part of the MYM program?

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The price! Apart from the $1 trial, I personally think the monthly price (which you will never be billed if you decide MYM is not for you) is extremely low considering what you're getting each month.

Monthly coaching and direct access to the #1 name in muscle-building for less than the cost of a session with a decent personal trainer? 

90 mins on the phone each month?

Private access via the members only forums?

4 weeks of programs (the equivalent of roughly 10 personal training sessions) while having your programs designed by the #1 leading muscle building expert himself for less than cost of ONE personal training session with a semi-decent trainer?

That's VALUE. If you don't see that, then I don't mean to be blunt, but the program just ain't for you.

Get Maximize Your Muscle Now<------- EXTREME Value and expert access each month

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Last Question: Is this really opened for only 72-hours?

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Depending on when you get this, it might already be closed. Vince is NOT bluffing. He closed registration after 3-days in January and after 3-days in April and it's been closed since.

If you miss out then you'll have to wait till January 2011. Vince doesn't want the group to become "overcrowded", so he's only taking new members until tonight at midnight , then the program willbe CLOSED.

BUT, right now it's just $1 to try and you'll have a full 14 days to evaluate if the program is right for you. If not, you can easily cancel and you'll never be billed anything further (Vince even gives you the cancellation email address).

This is an honest "ethical" bribe to allow you to try the BEST muscle-building confidence boosting, lean body program around for just $1.  We know it's awesome, but we're letting you decide. If you don't agree, please cancel (and never be billed). The $1 trial PLUS is availableuntil tonight, then the site will be CLOSED to newmembers for at least 4 months.   Try it "on us" for just a buck (cancel anytime): 

Now Is The Time Change Your Body Change Your Life<------- Site CLOSES tomorrow

Talk soon

Joe

Muscle Building: Taking Your Muscle Gains To The Next Level

2010-09-01T06:09:00.000-07:00

3 Weird Ways To Ignite NEW Muscle Gains, Skyrocket Your Metabolism & Incinerate Fat

By Vince Del Monte
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Weird Muscle Building Way #1: Unstable Surface Training to Activate the Nervous System

The reason it works: unstable training can increase muscle activation due to increased demand on the neuromuscular system in order to stabilize the articulation of joints caused by an unstable surface used as the base of support.

How to make it work:

Unstable training (such as performing a pushup with your hands on a stability ball or 2 medicine balls) does result in a decrease in force production, which prevents maximum motor unit recruitment. However, unstable surfaces do "wake up" the nervous system and its best application is to perform these exercises prior to the real strength training exercises.

Methods you can experiment with:

You don't have to use an unstable exercise for every body part or exercise, but it can be excellent for a stubborn muscle group. A stubborn muscle group is often a result of the lack of activation of the CNS, thus using an unstable exercise could fix the problem.

Let's use for example push-ups on a medicine ball or stability ball superset with a DB chest press. The superset method is best practice and should be used earlier in the workout as unstable surface exercises are fatiguing. Another example, squats on a BOSU ball followed by barbell squats.

Other details: you don't always have to be on an unstable surface to "wake up" the nervous system. You can perform exercises on 1 foot, with your eyes closed; or create a situation where your base of support is limited.

Weird Way To Gain Muscle #2:

Heavy Lifting Cycles

The reason it works: muscle damage, activation of the high threshold muscle fibers (growth fibers), potentiation of the nervous system; which means when you get back to Heavy Lifting Cycles

The reason it works: muscle damage, activation of the high threshold muscle fibers (growth fibers), potentiation of the nervous system; which means when you get back to yournormal bodybuilding routine you will be able to recruit more muscle fibers for the same exercise.

How to make it work: use every means in your power to increase your maximal strength, power and explosiveness. Dedicate a period of time each year to this style of training – it’s in my experience that after a period of focused heavy lifting, your gains from the subsequent program are always far superior.

Methods you can experiment with: regular sets in the 2-4 and 4-6 rep ranges, rest-pause sets (multiple mini-sets of heavy weight using 90% of your max weight taking only 10-seconds rest between reps), wave loading (1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3), contrast loading (1 x 1, 1 x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 5).

Other details: longer rest intervals of 2-3 minutes in between sets are required during heavy lifting phases.

Untapped Muscle Building Target 3:

Volume Lifting

The reason it works: cumulative fatigue, hormonal production, and achieves a good pump. If you understand the importance of pre and post workout nutrition, jamming your muscles with workout drinks that include dextrose and amino acids, then guess what? Increase blood flow to a specific muscle will increase the amount of aminos being pumped into that muscle and it will significantly increase amino uptake. This means a much more anabolic (muscle building) response to your workout.

How to make it work: maximize the pump as well as muscle fatigue.

Methods you can experiment with: regular sets in the 8-10, 10-12 and 12-15 rep ranges, drop sets, pre-fatigue (super set isolation plus multi-joint), post fatigue (superset multi-joint plus isolation), giant sets (3 sets in a row for the same muscle group), slow reps ( 6 seconds up, 6 seconds down), "burns" (partial reps added at the end of a regular set).

Other details: 30-60 seconds between sets (or less). Do not chase after a pump in each set. Strategically place it at the end of each workout for your very last set and this will greatly increase the rate of muscle gain.

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Thanks Vinny D!

I failed to mention yesterday that the $1.00 trial to Maximize Your Muscle is for super-serious people who already have at least 1-year of training and ready to go to the next level.

If you checked out Vince's pics and the pics of his current members then I'm sure you figured that out for yourself!

If you don't take your muscle training and physique very seriously and content with looking and feeling like the "norm" - please - don't even check this website out.

However, if you're truly committed to blowing beyond your genetic potential, making plateaus a thing of the past and building a body that tells the world, "I'm in control and get whatever I want in life…" then his muscle series has your name all over it and it's all yours for only a $1.00 trial:

Maximum Muscle Growth<-------- Click here if you're ready for the next level

Talk soon, Joe

Muscle Building Success Targets

2010-08-31T11:16:00.000-07:00

Discover The “The 12 Anabolic Targets” For Building Maximum Muscle

Untapped Muscle Building Target 6 – Significant Amounts of Unilateral Lifting

The reason it works: it’s harder for the body to recruit the growth muscle fibers during bilateral movements than during unilateral exercises. Beginners often hit a plateau because of an inefficient nervous system so they can’t recruit the high threshold growth fibers. People with longer limbs experience the same difficulty in recruiting their high threshold motor units.

How to make it work: incorporate 3-week training blocks of pure unilateral (one arm or one leg at a time) movements to better recruit the nervous system and ultimately improve the recruitment of the high threshold motor units when returning to bilateral movements.

Methods you can experiment with: Don’t drop all of your bilateral work and use this method sparingly, especially if you’re not a beginner or have shorter limbs. Here are unilateral exercises to target each side independently or alternatively: alternating lunge, 1 leg-curl, 1-leg deadlift, 1-leg squat, step ups, 1-leg hop, 1-leg press, 1-leg stiff leg deadlift, 1-leg back extension.

Better training and regular inclusion of unilateral training will optimize bilateral training and maximize the high threshold motor units for growth.

Important:

Go to----> Maximize Your Muscle <---- right now to take advantage of Vince's $1 offer to get his incredible Maximize Your Muscle Program (including the workouts, the manual, the audio CDs, and the killer DVDs showing you all of the techniques to take your muscle gains to the next level.

Believe In Your Ability To Gain Muscle

You should believe that YOU are a unlimited being and have unlimited muscle building potential for unlimited possibilities.

Just like champions in life, from any endeavor, you have a physical body and a mind to activate vivid images of how you want your body - and your life - to look.

There is something absolutely incredible about you.

Not only can you walk, talk, think and breath but you can build something great with the potential you have.

What are you going to build with the rest of 2010?

You could build a business, a house, a relationship, a career, a trip or the greatest physique you have ever revealed.

Do you have the COURAGE to start today?

I'm tired of "thinking about it" Lets give it a shot! Build Muscle That until today you have only dreamed of.

Stop sitting on the side lines. Get in the game. Refuse to let others get what they want while you stand by and watch.

The world has way too many people living in rocking-chairs and not enough people JUMPING IN with both feet and going for it.

As you build your dream body and life, your family members, friends and work colleagues will be inspired by your passion and enthusiasm to want more in life than the norm.

It's people like you who have the chance to make the world a better place.

Did anyone ever tell you that you have a real greatness inside of you?

Has it ever dawned on you that this greatness deserves to be recognized by you?

What are you waiting for? The year 2020?

Can I count on you, to ACT TODAY?

YES! I'm going to START TODAY.

Take home message:

You have untapped and uncommon potential and you owe it to yourself to challenge that potential.

What is a goal that is important to you in 2010? Building the body you desire and deserve? Today is the time to put your potential towards that goal. Anyone you know who has a world-class body has made the decision you're making now.

It pains me to think that people live lives that are not a reflection of their true potential. It makes me sad. What a shame. What a waste.

Refuse to live life defeated. Whether you struggle from past failures, bad habits or negative thinking - it's never too late to turn a corner and start doing what others consider impossible.

I urge you to take this golden opportunity to try MYM for a low-risk $1.00 30-day trial and see for yourself the dramatic increases in muscularity and leanness.

MaximizeYourMuscle.com <<<<<<< Join Us Today

Maximum Muscle Building

2010-08-31T06:15:00.000-07:00

Untapped Targets for Maximum Muscle Building - "The Real Reason You Can't Maximize Your Muscle Is Because You've Only Been Taught to Unlock One (or, If You're Lucky, Two) of the

HUGE Set of TWELVE "Little-Known" Anabolic Targets Responsible for Constructing A Perfect Physique."

Untapped Target 4 – High Frequency Lifting

The reason it works: If you could train a muscle group 50 times a year or 150 times a year, which would get you better results? 150 - assuming you are recovered before the next stimulus on the muscle.

How to make it work: train each body part with up to 3-4 workouts per week. But you must manipulate the weights, exercises and rep ranges. You will not lift heavy weights 3 days in the week all on the same muscle group or else the joints and nervous system would be overtaxed.

Methods you can experiment with: An example is training a body part 3 times in a week, while incorporating a heady day, medium day and a light day; using all different exercises, sets and reps. Here's an example using chest:

On Monday you do a power day of 4 sets of 6-8 reps, 2 minutes with bench press. On Wednesday you have a hypertrophy day of 3 sets of 8-10 reps, 90 seconds rest with Incline Dumbbell Press. On Friday you do an endurance day of 2 sets of 25, with 30 seconds rest, for Decline Chest Flys.

Maximizing Your Muscle Growth

If you're super-serious about extreme muscle-gaining and fat-shredding results, you need to listen up and get on the edge of your seat.

Why?

Because something that has NOT been available for four months, Vince Del Monte's Maximize Your Muscle system, will be re-opening to welcome new members for 3 days ONLY.

Then it's, "Sorry, join the waiting list" for another 4 months.

Maximize Your Muscle & Blow Beyond Your Genetic Potential for $1.00 <------ check it out!

Truthfully, this is NOT for everyone… but if you do meet the requirements you'll be glad to know that Vince is allowing you to check out Phase 1 of his advanced muscle-building (and this is equally effective for fat loss) system for only ONE BUCK! (no joke)

Vince is making an enormous promise to you. He does not claim you with HIT your genetic potential but he claims you will blow BEYOND it.

Vince even claims that he's in the business of "doing the impossible" he's that confident.

Want proof?

Check out mind-blowing results from his previous members who defeated the "impossible" and proved that Vince is in the business of doing the impossible (many of these pics belong in magazines):

$1.00 Trial Offer To Maximize Your Muscle <---- click here

I've grown to know Vince over the past few years and I can vouch that had to overcome of the worst genetics EVER. I've grown to admire and respect his achievements, inside and outside of the gym, and I know you will too.

However, let me say that Maximize Your Muscle is for SUPER SERIOUS people This is not for people who show up to the gym late, slide out early, bounce from program to program, cheat on your workouts, cry to their doctor if they are sore and prefer to look like the norm...

Vince attracts people who want something beyond the norm in terms of their body and their life. If that sounds like you, then this might be the luckiest day of your life:

Yes, I Want A Body Beyond The Norm <------ click here for $1.00 trial

If you're ready to dominate your plateaus, crank up your results, increase your muscle, get ripped and switch your metabolism to turbo, just like Vince did, then take advantage of this amazing opportunity that will disappear Thursday night at midnight.

Lastly, via Vince's monthly workout DVD, newsletter and coaching call, you'll be challenged more than just physically - he'll push you emotionally, intellectually, relationally and spiritually. Vince has achieved more, by the age of 30, than most do in their entire lives… he's truly someone you want as a mentor and friend.

Please visit the website to read more about this INSANE and life-changing (in the literal sense) opportunity to blow beyond your genetic limits - inside and outside of the gym:

Maximize Your Muscle<----- hurry, before he closes registration

As Vince would say, LIVE LARGE,

Joe

P.S. Skeptical? Just check out the before and after pictures of previous members and let them doing the talking if this sounds to good to be true:

Maximum Muscle Growth<----- $1.00 trial to blow beyond your potential

6 Reasons You Stopped Gaining Muscle

2010-08-29T16:13:00.000-07:00

6 Reasons You’ve STOPPED Building Muscle, Part I (Today 1-3)

By Joel Marion and Vince Del Monte

Training your butt off but not really getting anywhere? Put on “some” muscle, but can’t seem to add any more? Simply not progressing fast enough? If you can relate to any of those scenarios, then you’re going to love this 2 part article as we’re getting ready to unleash six BIG reasons why you’ve stopped building muscle.

Reason #1: Lack of Frequency

The old adage of training a muscle once per week to allow for recovery is DEAD. If you’re not training a muscle multiple times each week, you’re simply NOT going to make optimal gains, period.

But, let’s go back and dissect the “reasoning” of this whole philosophy.

If you train, and train hard, you’re likely to get sore. Conventional wisdom tells you that you should wait until you’re no longer sore to train again. Unfortunately, conventional wisdom is faulty here.

You see, if you don’t train your body to improve it’s recovery capacity by training when you’re sore, then you’re body has no reason to improve it’s recovery capacity.

Want to train a muscle 3 times per week and reap double or triple gains? Then you need to teach your body to recover faster by training more frequently.

Beyond that, let’s further bury the myth that training a muscle while sore hampers recovery.

•Nosaka K, Clarkson P.M. Muscle damage following repeated bouts of high force eccentric exercise. Med. Sci. Sports Exrc., 27(9):1263-1269,1995.

•Smith LL., Fuylmer MG., Holbert D., McCammon MR., Houmard JA., Frazer DD., Nsien E., Isreal RG. The impact of repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br J Sp Med 28(4):267-271, 1994.

•T.C. Chen, Taipei Physical Education College, and S.S. Hsieh, FACSM,. The effects of a seven-day repeated eccentric training on recovery from muscle damage. Med. Sci. Sports Exrc. 31(5 Supp) pp. S71, 1999.

All 3 of these studies came to the same conclusion: training a sore muscle does NOT adversely affect recovery. In fact, when done properly, doing so can actually speed up the recovery process by shuttling nutrient rich blood to recuperating muscle tissue.

Here’s the deal: The more frequently you can stimulate a muscle to grow, the more it will grow. Sounds simple, and it is.

One small caveat, however: obviously when upping training frequency you can potentially run in to the problem of “overreaching” or burning yourself out. The important thing is to listen to your body and train as frequently as possible. If you’re motivated to train and feel “good”, then have at it.

Reason #2: You’re muscles don’t have enough “room” to grow

Huh? Not enough “room”? Allow us to explain.

All muscle is bound by connective tissue called fascia, which surrounds individual muscle fibers (endomysium), groups of fibers (perimysium), and entire muscles (epimysium). This fascia tissue is continuous with the tendon and functions to conduct the forces generated by the contractile proteins actin and myosin through the tendon, to the bone.

Here’s the problem: these “protective coverings” that surround all muscle tissue lack elasticity. Meaning, when a muscle grows and fills the “bag”, trying to shove more muscle into the same size bag becomes difficult.

Think of a hot water bottle that holds 16 ounces of water. Now fill it with 20 ounces of water. Go ahead; do it!

What do you mean you can’t?

You see, no matter how hard you try to fit 20 ounces into a 16 ounce hot water bottle, it aint gonna happen, not unless you somehow stretch the bottle so it can hold more water.

Well, it’s the same thing with fascia tissue; it can only hold in so much muscle, and when the lining gets full, the rate of growth is dramatically decreased.

Enter “regulatory feedback”.

Essentially, you very well may be stimulating your muscles to grow through proper diet and training, but if the surrounding fascia tissue is not expanding at the same rate, you can bet your bottom dollar that your brain will respond by putting the kabosh on growth.

Fortunately, there are several things you can do to “stretch” this fascia tissue and avoid this form of regulatory feedback — we’ll teach you those in another article this week.

Reason #3: Muscular Imbalances

While we’re on the topic of regulatory feedback, it’s fitting to address another major initiator of R.F. activity, and that’s muscular imbalances.

Simply put, your body wants things to be symmetrical and even, and when they aren’t, it will prevent further adaptations from taking place that will ultimately throw things even further out of whack.

For example, let’s say your training is full of pressing movements, which has caused your chest to experience significant growth. On the other hand, you don’t do a whole lot for your back…no rowing or heavy pulling movements, leaving your back rather weak and underdeveloped.

The body’s response: no more growth until you bring your back up to speed.

And this is true across the board, over virtually all muscle groups.

Have you ever seen someone with huge biceps and puny triceps? No, it simply doesn’t happen because your body doesn’t let it happen.

Why?

One is the issue of injury. Large pecs and an underdeveloped back put a huge strain and pull on the back and result in poor posture and ultimately injury, especially if things were to get really out of whack (which the body won’t allow).

The other is the issue of symmetry. It’s almost as if your body wants to prevent you from looking like a moron. Thank you, body. It won’t let your biceps grow too much beyond your triceps, even if you work your biceps every day.

Bottom line: you need to correct imbalances to prevent regulatory feedback from stopping you dead in your tracks. We’ll share some strategies for correcting imbalances in another article later in the week.

Wrap Up

In today’s article, we discussed several reasons why you may not be building muscle as fast as you want it.

Bottom line, there ARE things holding you back, and in order to achieve your goals you need to understand and learn how to correct each one. If you don’t, it’s going to be a long, frustrating road, and that’s the last thing we want to see you deal with.

As mentioned, in another article this week we’re going to provide practical and strategic solutions for all the “problems” mentioned in this 2 part article. Today we covered 3 biggies, and in Part II (tomorrow) we’ve got 3 more coming your way.

Until then, train hard and train smart.

Thanks to Vince Del Monte for the article

3 Reasons Why Intermittent Fasting Is A Good Idea!

2010-07-01T03:02:00.000-07:00

Link Intermittent Fasting

You may not have heard of intermittent fasting, and so you may not know why it can and should be a part of your workout and fat loss plan. Intermittent fasting is the practice of abstaining from all but water for a period of usually 24 hours to help with the goals associated with fat loss and weight loss in general. The way in which it helps in this arena is by cutting out a full days caloric intake, while still being able to maintain a full workout schedule. Let's look at three main reasons I believe that intermittent fasting is a good idea for anyone serious about fat loss and muscle building!

Click the link above to read the rest of the article

Burn Fat With This 1 Fat Burning Exercise

2010-06-05T03:56:00.000-07:00

Link http://howtogetthatsixpackabslook.com/Articles/?p=217

Click the link above to get the article and video of the bear. Don't know what the bear is? It is the end of your I have no time to exercise excuse.

5 Fat Burning Cardio Workouts

2010-05-13T02:18:00.000-07:00

Link http://howtogetthatsixpackabslook.com/Articles/?p=173

Muscle Building Zone Meal Plan

2010-05-11T07:32:00.000-07:00

Gaining 10 pounds of muscle is not the easiest task in the world but it’s definitely not the hardest task either. Adding a deadline of 4-weeks make the task more challenging but absolutely realistic.

The key is to apply diligence and discipline to your the muscle building diet plan and raise your intensity when you pound the weights. If you’re goal is to pack on some brawn, I’ve designed a very simple muscle building diet to ensure you’re tipping the scale ten pounds heavier in a month’s time.

Let’s get started.

Bulking Up The Brawn!

Your muscles grow on calories – 20-22 per pound of body weight to be exact. A 180-pound man will have the challenge of consuming 3960 calories per day.

Unfortunately, not all calories are created equal, which means 3960 calories of chicken wings, bagels and sausages will have a huge difference on how you look naked versus 3960 calories of lean beef, oatmeal and egg whites.

Protein Portions Gone Wild

You’ll notice in the sample muscle building diet plan that you’re consuming 2 grams of protein per pound of body weigh (360 grams for the 180-pound bodybuilder), which is probably double your normal protein intake.

Why are you consuming so much protein?

The main reason is to recover and regenerate the muscle tissue you break down while training and to ensure you don’t lose any muscle during your intense workouts.

This amount of protein will switch on the “muscle-growing” switch inside your body and ensure you plenty of amino acids to support your growth to new levels.

Don’t Take Away My Carbs!

If you want to gain ten pounds of muscle in 4-weeks, your protein intake needs to be matched by your carbohydrate intake. Carbs will keep your muscle full and large and ensure you have enough energy to meet your weight training programs demands. So the 180-pound bodybuilder will strive for 360 grams of carbs each day. As you can imagine, this is a much easier task then consuming 360 grams of protein.

Get Full On Fat

Fat is not as critical during a muscle building diet plan but a certain amount is required to support testosterone levels. Shop for only healthy fats like mixed nuts, coconut oil, olive oil and avocado. Not only do these foots boost testosterone production but they protein your joints and balance your hormones.

Double Up On Breakfast

The challenge of a muscle building diet plan requires serious diligence and discipline to schedule your meals into your schedule, often times you must form new habits.

I like the double breakfast strategy because your body can handle more calories in the morning and it mentally reinforces your goals for the rest of the day. Your first breakfast is designed to get into your blood stream quickly to prevent muscle breakdown and your second breakfast is designed to supply a slower-releasing form of energy for your morning.

Back Off On Off Days

Since you’re energy demands are not as high, you’ll consume a lower amount of carbs to maximize the muscle-to-fat ratio and ensure you gain muscle, not fat. Also, we’ll drop our calories to 19 per pound of body weight, maintain our protein intake, increase the fat intake and decrease the carb intake the most.

Best Muscle Building Supplements

Tomorrow we’ll discuss a small handful of mass/strength muscle building supplements to use in conjunction with your 10 pounds in 4-weeks muscle building diet plan.

Gain 10-Pounds Of Muscle In 4-Weeks – Workout Day

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of Iso-Smooth Protein Powder

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

2 cups of oatmeal (cooked)

Mid-Morning Snack

2 scoops of Iso-Smooth Protein Powder

2 slices of whole wheat bread

1 tbsp of natural peanut butter

1 tbsp of strawberry jam

Lunch

1 large whole wheat bagel

1 tbsp of mustard

6 oz of your favourite deli meat (chicken or turkey is best)

2 cups of mixed greens salad

1/2 avocado (mixed into salad)

1 tbsp. of balsamic vinegar and 1 tbsp. olive oil

Pre Workout Meal

1 scoop of Iso-Smooth Protein Powder

5 chocolate/caramel rice cakes

Post Workout Meal

2 scoops of Iso-Smooth Protein Powder

1 large banana

Dinner

8 oz of fish or sirloin steak

1 large baked potato

1 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top

Gain 10-Pounds Of Muscle In 4-Weeks – Off Day

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of Iso-Smooth Protein Powder

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

1 cup of oatmeal (cooked)

1 tbsp of natural almond butter (blend into oatmeal)

Mid-Morning Snack

2 scoops of Iso-Smooth Protein Powder

1 cup of oatmeal (blend into protein shake)

Lunch

1 large whole wheat bagel

1 tbsp of mustard

1 can of albacore tuna (in water)

1 tbsp of mayo

2 slices of mozzarella cheese (melted in tuna and bread)

Mid Afternoon Snack

2 scoops of Iso-Smooth Protein Powder

1 tbsp of natural peanut butter

Dinner

8 oz of fish or sirloin steak

1 cup of brown rice

2 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top

END OF MEAL PLAN

As you’ll notice, this meal plan does not include any fancy foods or any outrageous budget to afford. The foods are easy to purchase and simple to prepare. I followed a similar muscle building diet plan like the ones above to gain 41-pounds of muscle in six months.

I’m sure you’ll pack on at least 10-pounds of muscle in the next 4-weeks with this muscle building diet plan. Feel free to ask questions and tomorrow I’ll share some muscle building supplements to compliment this plan.

Vince Del Monte NoNonsense Muscle Building

P.S. If you want to pick up some Iso-Smooth protein powder, you can buy it at http://bluestarnutraceuticals.com/ Include the coupon code “maximize” for a free shaker cup.

Muscle Building Zone Why You Should Build Muscle

2010-04-09T08:02:00.000-07:00

It doesn’t matter if you’re male or female, 22 or 62, attempting to lose fat or “get buff”, you WANT muscle. In fact, we’ll venture to say that virtually everyone wants muscle (whether they know it or not), and here’s why:

1. Building Muscle = Faster Fat Burning

Even if you’re primary goal is fat loss, you’d be extremely wise to build specific periods of time in to your training schedule in which you primarily concentrate on building muscle.

Why?

Muscle is metabolically expensive.

You see, for every pound of muscle you manage to add to your frame, you’ll burn an additional 40-50 cals per day. So, let’s say you gain 10 lbs; that means your body now REQUIRES 400-500 more calories to simply maintain its weight, posing several benefits:

•You get to eat the same amount and lose fat faster OR

•You get to eat more and lose fat just as quickly

Either way you look at it, that’s a pretty solid deal, only possible through the addition of calorie-burning lean muscle.

2. Building Muscle = Easier Weight Maintenance

Let’s say you lose 30 lbs, which is awesome, but you fail to put on any appreciable amount muscle, or even worse, you lose muscle mass in the process (which is extremely common).

In either case, metabolism will in fact be slower after you’ve lost the 30 lbs than it was when you first started your fat loss journey…NOT what you want if your goal is to actually keep the weight off.

With the addition of lean muscle mass, your metabolism won’t be slower, it will be faster, making maintaining your new body incredibly easy.

Muscle is the difference between losing 30 lbs once and for all, and struggling to losing 30 lbs over and over and over again for the rest of your life.

Wouldn’t you love to just lose the weight once and never have to worry about “gaining it back”…again?

3. Building Muscle = A Great Head Turning Body

Being thin is one thing, being hot is another. And the latter is something only lean muscle can provide.

I think we’d all agree that while being thin is certainly better than being fat, what we truly want our bodies to look like goes far beyond simply being skinny.

For example, take a look at the photos below; these are both “size 2″ bodies:

The difference: one looks “okay” and the other is smokin’ hot. The REAL difference: Muscle. While the same exact “size”, the physique on the right is comprised mostly of dense, shapely, tone muscle, while the image on the left…isn’t.

And for the guys, when it comes to taking your shirt off or being comfortable on the beach, we’d probably all agree that simply being “thin” or “skinny” isn’t where it’s at. Muscle makes a dramatic difference in the way we look.

How would your life change if YOU were to gain 5, 10, or even 20 lbs of lean muscle?

It really can and does affect your entire life.

And it doesn't matter if you want to gain 5, 10, or 30 lbs of lean, sexy muscle.

Maximize Your Muscle I warned you, some of you got in on Vine De Monte's $1 trial offer. Some of you were swaying on what to do (understandable) but Vince is now offering a $10.00 trial (plus shipping and handling). Still a great deal.

How To Build Muscle Fast Good News Bad News

2010-04-08T05:13:00.000-07:00

I've been telling you about Maximize Your Muscle Building for a few days now. Well today is the last day to get the ($1) 30 day trial.

If you want to gain muscle faster and make plateaus a thing of the past... and you want to get exclusive coaching by the Internet's top muscle-building coach... my good friend Vince DelMonte

...then you should really check this out now as the $1 trial ends Thursday night:

>> Maximize Your Muscle
What is included in the $1 Maximize Your Muscle Starter Kit? (By the way – this is all shipped to your front door!)

**The 2-CD "Blow Beyond Your Genetic Potential" CD in which reveals the origin of the program, the science plus Vince's inner views on living large.  

**The 20-page Phase 1 MYM Print Newsletter and workout log  

**The 2-hour Phase 1 Workout DVD (intense footage shot LIVE at the gym!) 

**The Phase 1 LIVE 90-minute coaching call where you can ask Vince your personal questions about the program (call will be scheduled after Phase 1 ships)  

**Access to the Maximize Your Muscle Members Only Discussion Forums where you can interact and get support with other like-minded members doing the same exact program as you -- This is BIG TIME.

And it all gets shipped to your door for a BUCK ($1). You've got to get in tonight though because Vince is shipping Phase 1 to the 1256 members already signed up on Friday. He wants everyone to start everyone together since this is a curriculum based program.

Plus, the $1 Trial disappears Thursday night.

Get the best techniques for adding muscle to your body without getting fat:

Maximize Your Muscle

Maximize Your Muscle Stop Dreaming Start Doing

2010-04-07T19:26:00.000-07:00

This is a letter that is not like any you have received or I have ever written...

I believe that YOU are a unlimited being and have unlimited potential for unlimited possibilities.

Just like champions in life, from any endeavor, you have a physical body and a mind to activate vivid images of how you want your body - and your life - to look.

There is something absolutely incredible about you.

Not only can you walk, talk, think and breath but you can build something great with the potential you have.

What are you going to build with the rest of 2010?

You could build a business, a house, a relationship, a career, a trip or the greatest physique you have ever revealed.

Do you have the COURAGE to start today?

I'm tired of "thinking about it" Lets give it a shot! Build Muscles That until today you have only dreamed of.

Stop sitting on the side lines. Get in the game. Refuse to let others get what they want while you stand by and watch.

The world has way too many people living in rocking-chairs and not enough people JUMPING IN with both feet and going for it.

As you build your dream body and life, your family members, friends and work colleagues will be inspired by your passion and enthusiasm to want more in life than the norm.

It's people like you who have the chance to make the world a better place.

Did anyone ever tell you that you have a real greatness inside of you?

Has it ever dawned on you that this greatness deserves to be recognized by you?

What are you waiting for? The year 2020?

Can I count on you, to ACT TODAY?

YES! I'm going to START TODAY.

Take home message:

You have untapped and uncommon potential and you owe it to yourself to challenge that potential.

What is a goal that is important to you in 2010? Building the body you desire and deserve? Today is the time to put your potential towards that goal. Anyone you know who has a world-class body has made the decision you're making now.

It pains me to think that people live lives that are not a reflection of their true potential. It makes me sad. What a shame. What a waste.

Refuse to live life defeated. Whether you struggle from past failures, bad habits or negative thinking - it's never too late to turn a corner and start doing what others consider impossible.

I urge you to take this golden opportunity to try MYM for a low-risk $1.00 30-day trial and see for yourself the dramatic increases in muscularity and leanness.

MaximizeYourMuscle.com <<<<<<< Join Us Today

Make Today "The Day"!

In 2-days 831 new members have joined Maximize Your Muscle with a positive belief system to create greatness within themselves. I am so, so excited to coach these unique individuals and help them recreate themselves, reinforce good habits and beliefs and make sure they are on the right path.

I am confident that each of them will achieve their goals and a few of my super elite transformations will earn a spot to be featured in a future phase of Maximize Your Muscle, all expenses paid to the destination of the filming. Nothing like a little competition to bring the best out of anyone.

I hope you take this message seriously and JOIN US before midnight tomorrow so that you can challenge your potential and then blow beyond it.

So what are you waiting for? Give me the word, by signing up and you can feel the life-changing results it will bring.

That's a personal promise you can take to the bank.

Let's make 2010 a special year for you! You deserve to give yourself the BEST.

You Have Nothing To Lose And So Much To Gain!"

3 More Muscle Building Strategies To Maximize Your Muscle

2010-04-07T05:21:00.000-07:00

3 Unique Muscle Building Strategies To Trigger New Muscle Gains

by Vince Del Monte --Maximize Your Muscle

This article is going to show you 3 more methods that are usually untapped by most when trying to gain new muscle...

Untapped Target 4 – High Frequency Lifting

The reason it works: If you could train a muscle group 50 times a year or 150 times a year, which would get you better results? 150 - assuming you are recovered before the next stimulus on the muscle.

How to make it work: train each body part with up to 3-4 workouts per week. But you must manipulate the weights, exercises and rep ranges. You will not lift heavy weights 3 days in the week all on the same muscle group or else the joints and nervous system would be overtaxed.

Methods you can experiment with: An example is training a body part 3 times in a week, while incorporating a heady day, medium day and a light day; using all different exercises, sets and reps. Here's an example using chest:

On Monday you do a power day of 4 sets of 6-8 reps, 2 minutes with bench press. On Wednesday you have a hypertrophy day of 3 sets of 8-10 reps, 90 seconds rest with Incline Dumbbell Press. On Friday you do an endurance day of 2 sets of 25, with 30 seconds rest, for Decline Chest Flys.

Untapped Target 5 – Positions of Flexion Training

The reason it works: hit each muscle group from three different angles each workout.

How to make it work: For your first exercise you hit the bulk of the muscle fibers with a mid-range mass-builder exercise, which would be a multi- joint/compound movement. Shoulder Presses, Bench Press, Squatting and Deadlifting are all perfect examples.

Your second exercise would target the muscle from a stretched position – a very vulnerable angle that forces a lot of untapped fiber recruitment. An incline bicep curl is a great example.

Your third exercise you select a peak- contraction exercise, which challenges the muscle to contract against resistance. This further helps activate every single muscle fiber without over fatiguing or over killing specific movements of a muscle (a very common mistake). A tricep kickback is a great example of a peak contraction exercise.

Methods you can experiment with: When you split up your body- parts, I see very little reason to incorporate more than 3 exercises per body part. Each body part should have a mid-range movement, a stretch movement and a contraction movement to maximize all the muscle fibers and prevent overtraining. A killer bicep workout would only include standing barbell curls, incline bicep curls and concentration curls.

Positions Of Flexion is the most sensible way to organize your exercise choices instead of the shotgun way of just picking a multitude of exercises for a body part without any specific reason.

Untapped Target 6 – Significant Amounts of Unilateral Lifting

The reason it works: it’s harder for the body to recruit the growth muscle fibers during bilateral movements than during unilateral exercises. Beginners often hit a plateau because of an inefficient nervous system so they can’t recruit the high threshold growth fibers. People with longer limbs experience the same difficulty in recruiting their high threshold motor units.

How to make it work: incorporate 3-week training blocks of pure unilateral (one arm or one leg at a time) movements to better recruit the nervous system and ultimately improve the recruitment of the high threshold motor units when returning to bilateral movements.

Methods you can experiment with: Don’t drop all of your bilateral work and use this method sparingly, especially if you’re not a beginner or have shorter limbs. Here are unilateral exercises to target each side independently or alternatively: alternating lunge, 1 leg-curl, 1-leg deadlift, 1-leg squat, step ups, 1-leg hop, 1-leg press, 1-leg stiff leg deadlift, 1-leg back extension.

Better training and regular inclusion of unilateral training will optimize bilateral training and maximize the high threshold motor units for growth.

Important:

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No Nonsense Muscle Building Maximizing Your Muscle Building

2010-04-06T06:13:00.000-07:00

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6 Reasons You’ve STOPPED Building Muscle, Part II

2010-04-02T05:38:00.000-07:00

6 Reasons You’ve STOPPED Building Muscle, Part II

By Joel Marion and Vince Del Monte

Training your butt off but not really getting anywhere? Put on “some” muscle, but can’t seem to add any more? Simply not progressing fast enough? If you can relate to any of those scenarios, then you’re going to love part 2 of this article as we’re getting ready to unleash three more BIG reasons why you’ve stopped building muscle.

Reason #4: No “down-time”

Did you know that strategically taking time OFF from your training (when done in a very specific way, and when strategically setting up the rest of your training to benefit from it) can actually lead to MORE muscle growth?

It’s very true.

Simply put, your body performs and responds best when it’s pushed and then is given time to recover. Let’s face it, you can’t go full-out, “balls to the wall” 100% all the time. That leads to burn out and overstimulation.

But you can learn how to cycle strategic periods of “down-time” into your training, either by scheduling time completely “OFF” every so often, or by using “lighter” training periods within your training cycle.

Utilizing this one tactic alone will have a profound effect on your results, and we’ll show you how to do it properly in tomorrow’s article.

Reason #5: Nervous System Inefficiency

Fact: You’re NOT going to gain muscle unless you can stimulate muscle tissue to grow with loads challenging enough to induce an adaptation response—and sadly, most people simply aren’t.

Why? Nervous system inefficiency.

Perhaps the most important thing you can possibly do when it comes to building muscle is strengthen your nervous system connection. You see, your nervous system controls:

•how fast your muscles contract

•how hard your muscles contract, and

•how many motor units you’re able to recruit

Amongst other things.

An efficient nervous system leads to faster, harder, stronger muscular contractions.

An inefficient nervous system leads to slower, weaker, haphazard muscular contractions.

Can you guess which one is going to lead to more muscle?

Fact is, most people’s nervous systems aren’t efficient enough to allow them to use loads heavy enough to adequately stimulate their muscles to grow. And when the stimulus is lacking, trust us, the results will be lacking as well.

Fortunately, we’ll be back to teach you an easy way to fix this tomorrow. Stay tuned.

Reason #6: Your Training is One-Dimensional

Did you know that there are three types of muscle fibers? (Type I, Type IIa, and Type IIb)

Did you know that there are two types of muscle growth? (Myofibril, the “protein” portion of muscle cells, and Sarcoplasmic, the “fluid” portion of muscle cells)

Did you know that you need to strategically train in a very specific way to stimulate each ONE of these 5 pathways, each of which requires a differing training stimulus?

Did you know that there are at least 7 OTHER pathways to stimulate the generation of calorie-burning lean muscle?

Most people don’t, which is why most people fail to unlock more than 80% of their muscle building potential.

To make an analogy, let’s imagine that you’re trying to grow your bank account, and your sole method of doing so is depositing your bi-weekly pay check into a checking account.

The number will continue to rise on a slow, steady basis.

But, what if that money was in an interest bearing account? What if you took some of that money and invested it in 3 or 4 or 10 different places? What if you set up a side business that was generating even more money to deposit in to that account?

Do you think that over a period of 6 months you’d have SUBSTANTIALLY more money than if you continued to solely rely on the “paycheck deposit” method of growing your bank account?

YES.

Similarly, there are MANY ways and avenues and pathways to stimulate and generate muscle growth, and if you’re hoping to experience optimal growth, you need to be utilizing all the different pathways.

And in tomorrow’s article, we’ll share several methods to ensure you’re hitting multiple pathways with your training.

Wrap Up

Alright, there you have it - 6 of the biggest misconceptions surrounding muscle growth and some BIG reasons why you may not be experiencing the lean muscle building results you’re after, but don’t worry, you can “fix” all of these problems, and we’ll be back tomorrow to share a bunch of solutions.

Stay tuned.

Maximize Your Muscle Growth <= click here for your free download

Muscle Building 3 Reasons Your Not Building Muscle

2010-04-01T06:14:00.000-07:00

6 Reasons You’ve STOPPED Building Muscle, Part I (Today 1-3)

By Joel Marion and Vince Del Monte

Training your butt off but not really getting anywhere? Put on “some” muscle, but can’t seem to add any more? Simply not progressing fast enough? If you can relate to any of those scenarios, then you’re going to love this 2 part article as we’re getting ready to unleash six BIG reasons why you’ve stopped building muscle.

Reason #1: Lack of Frequency

The old adage of training a muscle once per week to allow for recovery is DEAD. If you’re not training a muscle multiple times each week, you’re simply NOT going to make optimal gains, period.

But, let’s go back and dissect the “reasoning” of this whole philosophy.

If you train, and train hard, you’re likely to get sore. Conventional wisdom tells you that you should wait until you’re no longer sore to train again. Unfortunately, conventional wisdom is faulty here.

You see, if you don’t train your body to improve it’s recovery capacity by training when you’re sore, then you’re body has no reason to improve it’s recovery capacity.

Want to train a muscle 3 times per week and reap double or triple gains? Then you need to teach your body to recover faster by training more frequently.

Beyond that, let’s further bury the myth that training a muscle while sore hampers recovery.

•Nosaka K, Clarkson P.M. Muscle damage following repeated bouts of high force eccentric exercise. Med. Sci. Sports Exrc., 27(9):1263-1269,1995.

•Smith LL., Fuylmer MG., Holbert D., McCammon MR., Houmard JA., Frazer DD., Nsien E., Isreal RG. The impact of repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br J Sp Med 28(4):267-271, 1994.

•T.C. Chen, Taipei Physical Education College, and S.S. Hsieh, FACSM,. The effects of a seven-day repeated eccentric training on recovery from muscle damage. Med. Sci. Sports Exrc. 31(5 Supp) pp. S71, 1999.

All 3 of these studies came to the same conclusion: training a sore muscle does NOT adversely affect recovery. In fact, when done properly, doing so can actually speed up the recovery process by shuttling nutrient rich blood to recuperating muscle tissue.

Here’s the deal: The more frequently you can stimulate a muscle to grow, the more it will grow. Sounds simple, and it is.

One small caveat, however: obviously when upping training frequency you can potentially run in to the problem of “overreaching” or burning yourself out. The important thing is to listen to your body and train as frequently as possible. If you’re motivated to train and feel “good”, then have at it.

Reason #2: You’re muscles don’t have enough “room” to grow

Huh? Not enough “room”? Allow us to explain.

All muscle is bound by connective tissue called fascia, which surrounds individual muscle fibers (endomysium), groups of fibers (perimysium), and entire muscles (epimysium). This fascia tissue is continuous with the tendon and functions to conduct the forces generated by the contractile proteins actin and myosin through the tendon, to the bone.

Here’s the problem: these “protective coverings” that surround all muscle tissue lack elasticity. Meaning, when a muscle grows and fills the “bag”, trying to shove more muscle into the same size bag becomes difficult.

Think of a hot water bottle that holds 16 ounces of water. Now fill it with 20 ounces of water. Go ahead; do it!

What do you mean you can’t?

You see, no matter how hard you try to fit 20 ounces into a 16 ounce hot water bottle, it aint gonna happen, not unless you somehow stretch the bottle so it can hold more water.

Well, it’s the same thing with fascia tissue; it can only hold in so much muscle, and when the lining gets full, the rate of growth is dramatically decreased.

Enter “regulatory feedback”.

Essentially, you very well may be stimulating your muscles to grow through proper diet and training, but if the surrounding fascia tissue is not expanding at the same rate, you can bet your bottom dollar that your brain will respond by putting the kabosh on growth.

Fortunately, there are several things you can do to “stretch” this fascia tissue and avoid this form of regulatory feedback — we’ll teach you those in another article this week.

Reason #3: Muscular Imbalances

While we’re on the topic of regulatory feedback, it’s fitting to address another major initiator of R.F. activity, and that’s muscular imbalances.

Simply put, your body wants things to be symmetrical and even, and when they aren’t, it will prevent further adaptations from taking place that will ultimately throw things even further out of whack.

For example, let’s say your training is full of pressing movements, which has caused your chest to experience significant growth. On the other hand, you don’t do a whole lot for your back…no rowing or heavy pulling movements, leaving your back rather weak and underdeveloped.

The body’s response: no more growth until you bring your back up to speed.

And this is true across the board, over virtually all muscle groups.

Have you ever seen someone with huge biceps and puny triceps? No, it simply doesn’t happen because your body doesn’t let it happen.

Why?

One is the issue of injury. Large pecs and an underdeveloped back put a huge strain and pull on the back and result in poor posture and ultimately injury, especially if things were to get really out of whack (which the body won’t allow).

The other is the issue of symmetry. It’s almost as if your body wants to prevent you from looking like a moron. Thank you, body. It won’t let your biceps grow too much beyond your triceps, even if you work your biceps every day.

Bottom line: you need to correct imbalances to prevent regulatory feedback from stopping you dead in your tracks. We’ll share some strategies for correcting imbalances in another article later in the week.

Wrap Up

In today’s article, we discussed several reasons why you may not be getting it as fast as you want it.

Bottom line, there ARE things holding you back, and in order to achieve your goals you need to understand and learn how to correct each one. If you don’t, it’s going to be a long, frustrating road, and that’s the last thing we want to see you deal with.

As mentioned, in another article this week we’re going to provide practical and strategic solutions for all the “problems” mentioned in this 2 part article. Today we covered 3 biggies, and in Part II (tomorrow) we’ve got 3 more coming your way.

Until then, train hard and train smart.

12 Keys To Maximize Your Muscle Building <= Download Your 37 Page Muscle Building Report

Muscle Building Zone: Avoid Over-training to Maximize Muscle Growth

2010-03-31T06:25:00.000-07:00

How to Avoid Over-training to Maximize Muscle Growth

By Vince DelMonte

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

Higher resting heart rate

Weak appetite

High blood pressure

Weight loss

Trouble sleeping

Increased metabolic rate

Irritability

Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

Decrease testosterone levels

Decrease thyroxine levels

Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Effects of Over-training on the Immune System

perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects Of Overtraining On The Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

Micro tears in the muscle

Chronically depleted glycogen levels

Slow, weak muscle contractions

Depleted creatine phosphate stores

Excessive accumulation of lactic acid

Extreme DOMS (delayed onset muscle soreness)

Tendon and connective tissue damage

So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

In order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new muscle.
Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.

Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.

Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.

Have the largest meal of the day within an hour after your workout. Do this every single workout!

Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.

Eat every 2-3 hours to ensure that your body remains in an anabolic state.

Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

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About the Author:

Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.

Vince's program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

Click the link to download a FREE 37 page report from Vince

12 Untapped Targets To Maximize Your Muscle Building <= Download Your Free Report

Muscle Building Your Unlimited Potential

2010-03-30T10:02:00.000-07:00

Do You Have Limited Or Unlimited Potential? By Vince Del Monte

Anyone Sick Of Being Stuck In A Rut…

If you’ve ever looked in the mirror and said, “Why am I not growing fast enough?” or “Why have I stopped growing even though I’m training my butt off?” then the next 10 days is completely dedicated to YOU.

Between April 6th-8th, 2010, I’ll be releasing my brand new masterpiece - Blow Beyond Your Genetic Muscle Building Potential. It’s been a project I’ve been creating for you for the past 12 months and it’s 6-days away. It’s the same system that has helped me climb from 190-lbs (which was my old plateau) to 210-lbs this past 2-years.

Note: Blow Beyond Your Genetic Potential is primarily geared towards intermediate and advanced bodybuilders, which is any male or female, young or old who has at least 1-4 years of weight training experience. Stay involved in the conversation if you’re goals are fat burning or you’re a beginner because this information will help you maximize 2010 either way.

NOTE: Watch this short video to find out if you’re the kind of person who qualifies for Blow Beyond Your Genetic Potential

After yesterday’s video, I received a disturbing response to my video:

“Vince, we are limited being and I think your story is inspiring but not everyone can be like you and if they try… you’re setting a lot of people up for disappointment…“

My stomach is sick just typing this.

I disagree.

We are unlimited being.

When you arrived into this world, you were given unlimited potential and unlimited possibilities.

Just like any world champion or successor of any pursuit, we all live in a physical body that has a mind that can trigger brain cells to create vivid images for our mind.

There is something absolutely special about you.

You are a walking, talking, living, breathing, creative being.

What are you going to build great with your potential?

Build a house, build a business, build a career, build a relationship or build the greatest body ever or build a new life. Whatever it is, start today!

Refuse to be an spectator and watch from others live the life of their dreams while you observe from the side lines. The world has enough spectators and we need more people actually playing in the game of life.

The Power Of Pursuing The “Impossible”

When you decide to do something great in life, others watch and become inspired. Some will follow you and you’ll play a part in changing someones life. Your decision to test your limits will motivate a family member, close friend or colleague.

It is individuals like you who have the opportunity to make the world a better place.

Has anyone told you lately that YOU ARE MEANT FOR GREATNESS?!

Has it ever dawned on you that this greatness is awaiting recognition from you?

You have untapped and uncommon potential and you owe it to yourself to challenge that potential. Direct that potential to building the greatest body you’ve ever revealed to the world.

I have pushing my potential ever since I was 16-years old and so have millions of others. If we didn’t push the bounds of our limits and risked failure then we would still be living as caveman.

Here’s What Pains Me…

I believe that you have unlimited potential inside of you so it pains me when I see people living below their potential. Please do not let past failures, bad habits or negative thinking lead you to a defeated mentality.

The secret to turning the corner starts with SELF-BELIEF.

Self-belief can change lives.

The thoughts of your mind have the ability to transform yourself and shape you into whatever you desire.

You can follow the perfect diet, get the world’s best coach, use a high intensity training program, but if your mind and belief are not positive or that of a champion, no matter what you do, you won’t get results.

Your mind is where it all begins if you wish to blow beyond your genetic muscle building potential.

Muscle Building Diets Without Getting Fat

2010-03-29T08:24:00.000-07:00

A muscle building diet is not your normal diet. To build muscle you need 3 main ingredients

1) Short Intense Workouts concentrating on Compound Exercises

2) Rest never discount how valuable getting enough rest is in your muscle building program.

3) Muscle Building Nutrition if you think you can eat anything you want and compensate with added workouts you are sadly mistaken.

Do You want to build muscle? The get on a Muscle Bu

It’s designed to help you gain weight using a lot of protein rich foods (which are not always cheap food sources).

Yes, muscle building diets are not normal.

Note: The proper definition of a diet refers to the food choices you make on a daily basis. Whether it’s soda, tuna or bread. That is your diet. Often people refer to the word diet with fat loss, starvation and pain, which is incorrect use of the word diet.

The Goals Of A Muscle Building Diet:

•To add quality muscle mass to your frame without adding fat.

Here is a 7-point plan to achieve the amount of muscle mass you need to shock your friends when you rip your shirt off at the next pool party.

1. Stick To A Muscle Building Diet Year Round

I remember asking my Skinny Guy Savior (the ex-pro bodybuilder) what his secret to adding mass without fat and he says, “I stick to my diet year round. I eat the same foods in my offseason that I eat when I’m getting ready for a show.”

The exceptions were the use of certain condiments and sauces with his meats in the on-season, but he still used organic and quality cuts of meat in the offseason. He didn’t flip from chicken to sausages, or from eggs to bacon even though he enjoyed the fattier options.

I stress that young bodybuilders still exercise discipline and cut back on unhealthy foods that are not on their regular muscle building diet during their offseason.

The best way to deal with your favorite (unhealthy) foods is to include them on your treat days (I use the word treat instead of cheat).

A muscle building diet is much better served by eating larger quantities of food that are clean rather than from junk calories.

2. “Where’s The Protein?”

Think of the memorable quote from Chazz Reinhold (Will Ferrell) in the movie Wedding Crashers when he yells, “You hungry? Ma, can we get some meatloaf!”

That is the first thing you should consider before preparing your meal, but more accurately, “Where’s the protein?”

I suggest at least 1.5 to 2 grams of protein for every pound of lean muscle mass. So if you’re 200 lbs and 10% fat then you have 180 lbs (200 x .20)of lean muscle on your body, which would be a minimum of 270 grams of protein a day (180 x 1.5).

I endorse a wide variety of protein consumption and to not stick to bland and boring chicken breast all the time. On top of chicken your body needs low-fat fish, fatty fish, lean cuts of steak, eggs, nuts and seeds, beans and mixture of dairy products.

During busy times it’s okay to get your protein consumption from high protein supplements such as Blue Star Nutrition’s Iso-Smooth (use the code “maximize” if you order to get a free shaker bottle).

Iso-Smooth delivers the majority of it’s calories from protein, so it’s a perfect choice when you’re having trouble getting all your protein needs from whole foods.

If you’re having a hard time getting all your calories, combine Iso-Smooth with some ice cream, frozen fruit, and whole milk and this will young bodybuilders without appetities make some big gains.

•A typical breakfast could consist of whole eggs and egg whites.

•A mid morning snack could consist of a chicken breast.

•Lunch could consist of some turkey breast.

•A pre workout meal could consist of cottage cheese and almonds.

•A post workout meal could consist of a whey isolate protein like Iso-Smooth from Blue Star Nutrition.

•Dinner could consist of a lean steak or fatty fish like salmon.

•A pre bedtime snack could be cottage cheese and nuts or hard boiled eggs.

3. Drop The Junk Food

For one junk food is high in one kind of fat you want to avoid at all costs in your muscle building diet: trans-fatty acids. They turn the muscle building switch off.

As where “good fats” turn the muscle building switch on, junk fold does the complete opposite. Junk food contains a boatload of chemicals, preservatives, stabilizers and tenderizers that simply aren’t found in natural home-cooked fresh foods.

These bad substances toxify the body by a process called oxidation, increasing catabolism (i.e. muscle breakdown) at the cellular level.

Oxidation leads to free-radical production and hampers the muscle building process. You already cause enough free-radical production with training in the gym, so don’t make it worse by delighting in foods that more free-radical damage in your body.

To build an extreme physique, your internal environment must be geared towards countering muscle damage instead of recovering from junk food toxicity.

Junk food cakes your body in pollutants that must be cleansed out later, healthy foods which are loaded with antioxidants, battle against free radicals.

Bottom line, eating junk food will lead to you being small and sick, while eating fresh foods equates to being healthy and thick. You always have a choice, eh?

4. Maintain A Regular Meal Cadence

The biggest mistake beginner bodybuilders make with their muscle building diet is missing meals by not having a regular meal cadence. This leads to not eating enough meals and not getting enough calories to grow.

Not many bodies can handle only 2-3 large meals a day without getting fat. Especially as you get older, the importance for smaller, more frequent meals is necessary, which keeps your energy levels up and curbs your hunger.

I recommend young bodybuilders develop a meal cadence of eating every 3-4 hours which will deliver 5-6 meals a day. It’s better to start your first meal as early in the day as possible (I get the best results starting my first meal at 6 a.m. and my last meal at 6 p.m.). Your first meal should always be consumed within 20-minutes of waking up.

The secret is to find a meal cadence that prevents you from getting hungry. This can be a indication that your body is catabolic (breaking down muscle for energy).

5. Enjoy Foods Your Body Enjoys

If you end up in the washroom after drinking too much dairy, you should cut it out or try to cut back on it and see what happens.

That goes for any kind of protein or carbohyrdate. It makes zero sense to eat foods that your body can not tolerate or results in indigestion.

On the flip side, if you find certain proteins that work very well for you then find a variety of ways to consume them so you can maximize their benefits.

Every up and coming bodybuilder needs to figure out what foods work best for him by listening to his own body and taking clues. Over time you’ll have your own “Top muscle building diet” foods that you can thrive on.

6. Respect The Use Of Carbohydrates

Probably the biggest challenge of a muscle building diet is eating the right kinds of carbs at the right times. Especially when your goal should be at least 2 grams of carboydrates per pound of lean body mass.

So for our 200 pound bodybuilder at 10% fat (180 lbs of lean muscle), he should consume at least 360 grams of carbs a day.

The majority of your caloric manipulation should come from carbohydrates. For example, if you’re gaining weight but it appears to be fat, cut your carbs. If you’re not gaining weight or muscle fast enough, add more carbs.

Consider that not all carboydrates are created equal. Rely on quality carbs that have a slow-releasing factor which makes them less likely to be stored as body fat.

Rely on slow-releasing carbs like sweet potatoes, oatmeal and whole-grain bread. If you’re ultra skinny then eat more fast-digesting carbs like white-potatoes, white rice, bananas, white pasta, and cereals.

The best time to consume any kind of carb in your muscle building diet is when your body deserves them:

•Breakfast

•Pre Workout Meal

•Post Workout Meal

Approximately 75% of your carbs should be consumed between these three meals. So for our 200 pound man, he would consume 270 grams (360 x .75) spread out over these three meals which is 90 grams of carbs each meal.

7. Rely On “Good Fats”

I’ve never really focused on counting my fat intake, I don’t think you need to either. For fat intake, focus on what not to eat: trans-fats as discussed above.

Maintain some saturated fat from steak and butter, especially when you want to gain some size, but don’t go out of your way to look for them.

Ensure each meal includes some olive oil and you consume a few handfuls of mixed nuts. Including some natural peanut butter or almond butter is also an excellent way to enjoy your muscle building diet.

Muscle Building Success it's all in your Diet

When You Need More Than Muscle Part 2

2010-03-26T10:32:00.000-07:00

Subject: "Could you defend yourself in a prison shower room?"

If you weren't on Jeff Anderson's "strange" webinar last night, you missed a hot one!

Jeff is a Master Close Quarters Combat instructor and really let loose with some "how-to" techniques for ensuring that...

...if you're EVER confronted by a violent attacker

...with no way to escape
...in the company of a frightened loved one

...outsized, unarmed and outnumbered

...that YOU could QUICKLY and EASILY destroy your attacker in a matter of mere SECONDS!

So I'm sorry if you missed it.

But...Jeff ALSO released word on how you can get a copy of his ENTIRE new course that covers these tips and MORE!

His new program is called "Street Fighting Uncaged" and it's at:

Real World Self Defense
...but a word of WARNING here!

This is NOT "karate" or some fluffy "kid stuff"!

The techniques Jeff covers are even considered "illegal" in even the most brutal cage-fighting matches.

So if you have a weak stomach...do NOT click on the link I just gave you!

For example, here are some of the extreme self defense tactics Jeff covers:

========== What You'll Discover ==========

* How to "drill" into soft tissue spots like an oil rigger to cause instant and uncontrollable panic in your attacker and shut down his ability to fight! Page 27

* A 3-inch "hidden-in-plain-sight" target that no one - not even elite spec ops soldiers - recognize as one of the most debilitating spots on the human body! (Yet the one simple move I'll show you on pages 29-30 is so easy to pull off that even a 6-year old little girl could leave an attacker in a bloody mess, screaming in pain! No joke...no hype!)

* A strange "split-second/instant pain" move that requires absolutely no skill or practice to master...and works even BETTER against bigger attackers with some meat on their bones! (You can even test it on YOURSELF!) Pages 42-43

* The "ripping technique" that's as easy as opening a bag of potato chips...but will make everyone watching turn their heads in shock (including your opponent's friends who may be thinking of jumping in to join the fight)! Pages 46-47

* How to deliver an "under the radar" crushing blow so quickly and efficiently that it will ruthlessly dislocate joints and tear ligaments so that you can tear into the next assailant or escape with your life. Page 33

====================================

See what I mean?

These are NOT the types of moves you want to teach "little Johnny".

But they're EXACTLY the kinds of "no-nonsense" techniques you NEED if you're ever suddenly and brutally attacked by a violent criminal (or just some drunken loser in a parking lot or bar!)

Don't waste any time! Go and check out the entire program NOW at:

Real World Self Defense
You (and those that you protect) will be glad you did!

Jag252

When You Need More Than Muscle

2010-03-25T06:28:00.000-07:00

Subject: Do you watch MMA "cage fights"? (Guys Only)

Mixed martial arts "cage matches" (like UFC and Pride) are the fastest growing sports phenomenon in the world.

2 men locked in an octagon cage - "no holds barred" - kicks, throws, chokeouts...anything goes!

Originally created to pit one martial arts style against another, it quickly became a "proving ground" for everyone from wrestlers and boxers.. ...to barroom brawlers!

So why has the sport of mixed martial arts risen so rapidly?
Is it the gladiator-style competition?

Is it an overload of male hormones?

Perhaps it's just that we love the sight of blood? Nah...it's much DEEPER than that!

===========================

It's because you're a MAN... ...and men are EXPECTED to be able to fight!

===========================

Here's what I mean...

As a guy, you are HARD WIRED - genetically and hormonally - to WANT to possess superior fighting skills.

Going all the way back to when we were all "clan members", running around in nothing but sabre-tooth loin cloths, we HAD to fight.

* We fought to protect our clan from other invaders!

* We fought to be the "alpha male" of our clan and call the shots!

* We even fought for MATING RIGHTS with the local "cave-hotties"!

Fast forward to TODAY and you'll realize that we haven't progressed all that far when it comes to fighting.

===========================
What if this happened to YOU...
===========================

Let's say that you're out with your wife or girlfriend and as you're walking back to your car from dinner, you're approached by a couple of vagrants who approach you for money.

Could be a harmless request.. ...or it could be a setup!

If you're not prepared to QUICKLY take BOTH of these guys out in just a matter of seconds, you could find yourself on the ground bleeding while your female companion is left at their mercy!

===========================

If you're thinking..."That would NEVER happen to me!"

Well, you're simply delusional!

===========================

It happens EVERY DAY to fine, upstanding citizens like yourself who don't go out looking for trouble...it finds THEM when they're least expecting it!

Now, I'm not trying to scare you.

Fact is, most guys have their heads stuck in the sand and will

NEVER do anything to prepare themselves to protect those they love.

They're the ones who criminals spot right away as "easy targets" because they look, walk, and act like "victims".

But then there are those who know what it REALLY takes to defeat someone in a real "street" self defense scenario.

And I'm NOT talking about putting on your white pajamas and belt and going down to the local McDojo strip mall karate school and practice complicated kicks next to a bunch of 8-year olds.

I'm talking about...

===========================

How to fight with the ruthless tenacity of a caged animal!

===========================

The kind of fighting that's known ONLY by vicious gang members, prison inmates...and battle-hardened soldiers!

If any of these describe YOU, then you can probably stop reading right now...you already know what I'm talking about.

But if the only fight you've ever been in was the pushing match in high school or one or two slug fests with some wise guy at the bar...

...then you're SEVERELY underqualified to protect yourself or your female companion when you're face-to-face with a BIGGER, STRONGER, more experienced attacker! Fortunately, all that's about to end THIS THURSDAY NIGHT!

===========================

FREE WEBINAR INVITATION!

===========================

Extreme Self Defense Tactics For Real World Violence!
When: This Thursday Night @ 9:00pm Eastern

To RESERVE YOUR SEAT NOW, go to:

Real World Self Defense
=========================

Trust me...if protecting yourself and those you love is important

to you (I know it is!), then you're not going to want to miss this FREE event.

You can attend from ANYWHERE in the world and you're going to walk away with REAL "self defense tactics" known only by the most vicious criminals and battle-hardened soldiers.

And check out what's going to be covered:

* Head-to-head analysis of mixed martial arts "cage matches" and your ability to survive a violent attack on the street! (This is gonna piss some people off!)

* How to quickly "open up" even the most skilled fighter...then take him off his feet and finish him off in SECONDS!

* The #1 weapon used in real bar fights and gang attacks that you'll never even see coming...and how to launch your own counterassault that will render it completely useless! (Hint: it's NOT a knife, a gun, or even a broken bottle. It's WORSE!)

* LARGER ATTACKERS! You know something they don't...and it gives you the power to use their size and strength AGAINST THEM to make sure they hit the ground...HARD!

Here's the link one more time to register for your seat now:

=========================

RESERVE YOUR SEAT NOW, go to:

Real World Self Defense
=========================

I'll be there...I hope you will be to!

Jag252
P.S. You owe it not only to yourself, but also to those you PROTECT (like your wife, girlfriend, kids, etc.) who rely on you to keep them safe!

It doesn't cost a thing and the strategies that are revealed on this webcast WILL make you a better fighter than 95% of the guys out there who THINK they know how to handle themselves in a real fight!

They know NOTHING! YOU will!

Go NOW to sign up at:

Real World Self Defense

Muscle Gains New 12 Untapped Targets Free Download

2010-03-24T09:58:00.000-07:00

I hope you saw this yesterday if not read on.

Awesome news! So I’ll keep it quick.

Vince Del Monte, of my closest friends (although I secretly hate how good he looks in V-neck t-shirts and white Italian loafers), is leaving his muscle building report to bust through plateaus, up for only another 24-hours.

The 12 Untapped Targets To Ignite New Muscle Gains <- Download it NOW

The title is self-explanatory.

Same info Vince used to climb from 190-lbs to 210-lbs – of rock-hard muscle mass - and question the statement that the muscle gurus proclaim, “It’s impossible to blow beyond your genetic potential…”

Well, Vince is in the business of doing the impossible and will let you prove it to yourself for another 24-hours.

Until tonight at midnight, it’s totally F.REE. Download it fast.

The 12 Untapped Targets To Ignite New Muscle Gains <- Download it NOW

The info is super, super good and I know you’ll learn some new stuff.

Enjoy

Joe

P.S. I’m absolutely certain this info will be a blessing on your life and Vince explains why it will help you change your life – in the literal sense – with a short video he did for you on the next page:

The 12 Untapped Targets To Ignite New Muscle Gains <- Download it HERE

Muscle Building 12 Untapped Targets To Build Muscle

2010-03-23T10:04:00.000-07:00

Just recently I was hanging out with my good friend and fitness model (from Canada) Vince Del Monte. I met Vince a few years ago and we’ve remained very good friends and (I must say I am all the better for it. Vince is one of the most stand-up guys you will ever meet.

I don’t know if you if you’ve ever met him, seen his videos or his pictures but he’s pretty much the “go to guy” for muscle building advice in our circle of friends and online fitness community.

You may know Vince as the guy who was once called “Wimpy Skinny Vinny” and gained 41-lbs of muscle in 6-months then went on to become a National Fitness Model Champion and author.

What you may not know is that Vince couldn’t crack 190-lbs and hit a crazy rut after – probably very similar to your own rut. 190-lbs became his “limit” and according to the experts – a plateau he should have accepted as “normal” and not questioned.

But over the last 2-years, Vince has made a DISCOVERY!

That discovery helped him gain an ADDITIONAL 20-lbs of lean muscle the past 2-years. He contributes busting through his plateau to his discovery of the “The 12 Anabolic Targets” (which works for beginners, intermediate and advanced lifters alike).

The BEST NEWS: he wants to hook you up with all twelve of them absolutely free in his brand new 36-page report: The 12 Untapped Targets To Ignite New Muscle Gains.

No catch except that the report is coming down in 72-hours.

You can get it here:
The 12 Untapped Targets To Ignite New Muscle Gains

And this is not a sales pitch for something new and shiny… it’s a KILLER content that reveals 12 untapped targets you must hit if you want to ignite new muscle on your body.

You’ll love this! You’ll be able to unlock the target of your choice later today when you hit the gym.

Provide him your BEST email address to make sure this makes it into your hands:

The 12 Untapped Targets To Ignite New Muscle Gains <- click here I’ve been using Target #5 High Intensity Lifting. And it’s been keeping my workouts fresh and stimulating. I don't like #1 Unstable surface I don't know maybe I'm too old school but I dont really go for doing my workouts on unstable surfaces. Vince thanks but no thanks on that one. Whether you’re a beginner or advanced, male or female, I’m absolutely certain that you will learn some new information that will help you blow beyond your genetic potential. The 12 Untapped Targets To Ignite New Muscle Gains ⇐ FREE
download

41 Muscle Building Tips Today 28-34

2009-10-16T20:36:00.000-07:00

This article will give you at least 41 tips and ideas for gaining more muscle and getting more ripped than you can imagine.

Muscle building expert Vince DelMonte has helped over 20,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to experience consistent muscle growth.

In this article, Vince unmasks his own secrets that he used for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.

In just weeks, you can make the same life-changing transformation. Find out his advanced muscle building strategies on how to build muscle, fast!

Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.

28. Avoid processed food, packaged food and fast food.

29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.

30. Get at least 8-hours of uninterrupted sleep each night.

31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.

32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.

33. Take a complete week off after 12-16 weeks of training.

34. Get a spotter to help you with your heaviest set.

To read more about Vince's No Nonsense Muscle Building Program <--Click

41 Muscle Building Tips Today 18 - 26

2009-10-03T06:12:00.000-07:00

Muscle building expert Vince DelMonte has helped over 20,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to experience consistent muscle growth.

In this article, Vince unmasks his own secrets that he used for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.

In just weeks, you can make the same life-changing transformation. Find out his
advanced muscle building strategies on how to build muscle, fast!

Whether you approach your physique as a hobby or a job, you should not leave any
element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

20. Never train hungry if you want to build muscle fast.

21. Concentrate your carbohydrates when your body needs them most – breakfast, pre
workout and post workout.

22. Ensure you do the squat and the deadlift each week to increase the release of
growth hormone and testosterone.

23. Hire a personal trainer if you have never received professional coaching on
technique and form.

24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.

25. Train a muscle group through it’s entire range of motion to stimulate muscle size.

26. Use a 3-day a week 20-minute interval training cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.

Cardio And Muscle Building: How Cardio Helps Build Muscle

2009-08-24T06:02:00.000-07:00

Cardio and Muscle Building most guys trying to add muscle stay away from doing cardio because they think it hurts your eeforts to build muscle. But the truth is doing the right kind of cardio workouts is beneficial to your muscle building efforts.

After I train, this happens every time I’m in the locker room getting ready for a shower.

I hear two scrawny, confused dudes (SCD’s) discussing the pro’s and con’s of doing cardio apart of their muscle program.

The conversation usually goes like this:

SCD #1: I hate cardio. I don’t do any since I’m trying to bulk up.

SCD #2: Me too but you should do at least 20 minutes of HIIT (high intensity interval training) cardio after your weights to keep the fat low.

SCD #1: But won’t that burn up my muscle? I heard long, slow cardio is better for preserving muscle…

SCD #2: Maybe you should do your cardio on your off days but I’m not sure if that’s good because it might effect your muscle gains too…

Ugh.

Another cardio debate that is making me lose IQ points by being in the same room as these guys.

I will admit, it’s a confusing subject so I’m proving a simple solution today.

Keep Your Cardio Protocol’s Simple

The reason this issue deserves attention is because I’m frustrated with seeing SCD’s who have great bodybuilding potential lose their waist line, get a double chin and get fatter instead of getting more muscular.

It’s a shame to see guys waste away great physiques because of not knowing how to incorporate cardio in conjunction to their weight training routine.

Look, it’s easy to bulk up when you’re not doing cardio. But if you want to gain weight while maintaining muscle definition then you need to sweat a little and stop seeing cardio as an enemy.

You have a few variables to manipulate when designing your cardio plan:

Cardio Protocol #1: Volume Progression

Just like you increase your sets and reps, you can increase the total time like this. If you’re a skinny guy you won’t need to exceed the volume beyond weeks 4 and if you’re in need of losing 30 pounds or more then keep scaling the volume up to 120 and 150 minutes.

Weeks 1 and 2 — 60 total minutes
(4 x 15 minutes or 3 x 20 minutes or 2 x 30 minutes)

Weeks 3 and 4 — 90 total minutes
(2 x 45 minutes or 3 x 30 minutes or 4 x 22.5 minutes)

Cardio Protocol #2: Intensity Progression

This is a good one if you can’t afford the time above. Instead of increasing the number of minutes you can increase the average intensity of the same minutes.

You may be really comfortable running on the treadmill at 7.0 mph for 20 minutes three times a week but don’t want to run longer or more often than that so you need to start speeding things up. Here is an example below.

•Week 1 — 3 x 20 minutes at level 7
•Week 2 — 3 x 20 minutes at level 8
•Week 3 — 3 x 20 minutes at level 9
•Week 4 — 3 x 20 minutes at level 10

The Big Benefits Of Doing Cardio While Bulking Up…

1. You’ll increase your appetite to consume more nutrients which in turns leads to muscle growth.

2. Better aerobic activity capacity leads to improving adaptations like increased cell “fat burning” capability (mitochondrial density) and vascularity (capillarization).

3. You’ll know longer look like a skinny dude with a pot belly.

4. Improved insulin sensitivity, allowing for more efficient utilization of dietary carbohydrates in restoring glycogen and stimulation of protein synthesis.

5. You’ll be able to handle great volumes with your weights as your work capacity increases.

6. Reduced delayed onset muscle soreness (DOMS). Probably because you’re improving your nutrition delivery system and clearing out metabolic waste.

The most important question of today is what cardio protocol are YOU following?
As you can see, there is no doubt you need to do SOME KIND of cardio and that’s why I dedicated a complete chapter in my book, No Nonsense Muscle Building, to providing a variety of cardio combination’s and progressions to ensure you use cardio to build muscle, not lose it.

I want you to avoid the mistake of bulking up and only looking bigger instead of looking ripped and muscular. I don’t want you to ruin your health, elevate your fat cells and become a ’skinny-fat guy.’

Life is too short to look average, take the sensible approach to muscle building. How the skinny guy can build muscle fast Sensible Muscle Building

Muscle Building Rules For Skinny Runts

2009-08-11T16:06:00.000-07:00

Muscle Building Rules For Skinny Runts

By Vince DelMonte

You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren't alone. You just need to start following these muscle building rules.

There are quite a few guys who simply have trouble packing building muscle. Whether their hormonal environment isn't quite as favourable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of muscle building methods than those who seem to build muscle overnight.

Luckily for you, you're taking the time to do your research about muscle building so you won't be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember when trying to build muscle is that they must avoid volume work at all costs.

* Muscle Building Rule #1 *

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Muscle Building is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to build muscle? You won't.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each muscle building workout should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you're muscle building workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

* Which brings us to Muscle Building Rule #2 *

Ditch the isolated exercises. Who needs them? You certainly don't.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes muscle building exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.

Now onto the next significant point. Cardio.

* Muscle Building Rule # 3 *

I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.

If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.

* Muscle Building rule #4 *

REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to build muscle - and you should - it should not come at the sacrifice of sleep.

Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.

* Muscle Building rule #5 *

Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

* Muscle Building bonus rule #6 *

Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your muscle building sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.

----------------------------------
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain

He teaches skinny guys a new set of muscle building rules, without supplements, drugs and training less than before.

No Nonsense Muscle Building Zone: Sensible Muscle Building

2009-08-09T09:23:00.000-07:00

How to Avoid Over-training to Maximize Muscle Building Part 2

Now let's take a look at the different types of over-training, and what we can do to prevent it.

* Is it Worse to Over-Train With Cardio or Weight Training? *

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

* How do I Determine if I'm Over-training? *

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

* How Can I Prevent Over-training? *

n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

* Correct Training Volume *

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

* Proper Nutrition *

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.

Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.

Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.

Have the largest meal of the day within an hour after your workout. Do this every single workout!

Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.

Eat every 2-3 hours to ensure that your body remains in an anabolic state.

Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

* Rest & Recovery *

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

Sensible muscle building made easy. Building muscle really isn't rocket science there are basic principles that make your muscle building efforts a success.

No Nonsense Muscle Building Zone- Sensible Muscle Building

2009-08-07T20:09:00.000-07:00

How to Avoid Over-training to Maximize Muscle Building Part 1

By Vince DelMonte

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle building.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given for building muscle. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Muscle Building

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening and stalling your muscle building.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

Higher resting heart rate
Weak appetite
High blood pressure
Weight loss
Trouble sleeping
Increased metabolic rate
Irritability
Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your muscle building workouts as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your muscle building progress.

Over-training has been show to:

Decrease testosterone levels
Decrease thyroxine levels
Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue and bring your muscle building to a halt.

The Effects of Over-training on the Immune System

Perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

Micro tears in the muscle
Chronically depleted glycogen levels
Slow, weak muscle contractions
Depleted creatine phosphate stores
Excessive accumulation of lactic acid
Extreme DOMS (delayed onset muscle soreness)
Tendon and connective tissue damage

So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Check back for part 2

No Nonsense Muscle Building Zone: Building Muscles 3 Steps

2009-07-30T20:28:00.000-07:00

Get Big Muscles In 3 Simple Steps

By Vince DelMonte No Nonsense Muscle Building How the skinny guy or girl builds muscle.

Do you know what it really takes to build big muscles? Do you think it's as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn't going to cut it. Here are five simple steps to getting big muscles fast :

Squat and Deadlift

Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.

Not to mention the degree of intensity, squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the entire body.

Stick to Compound Exercises

What is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever hope to get big muscles than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.

If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!

Keep Your Rest Periods Honest

When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.

Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response.

For example, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.

Lastly, how do you know if you are truly stronger if you do not monitor your rest period? For example, let's say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period!

Conclusion

You now know that building big muscles is not easy as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I promise that you will start building brand new muscle all over your body!

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain.

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

The Muscle Building Zone: Build Muscle With Jello And Blueberry Cookies?

2009-07-29T19:55:00.001-07:00

Can Jello and Blueberry Cookies help you Build Muscle?

2 Easy-To-Make Muscle Building Growth Recipes

By Vince DelMonte

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you'll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

Protein Jell-O

When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.

1 package sugar-free Jell-O (any flavour)

1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)

Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.

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Blueberry Cookies

Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.

2 scoops vanilla protein powder

4 egg whites

½ cup oats

1 cup blueberries

First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.

Nutritional Info (per cookie)

54 calories

6.5 grams protein

0.7 grams fat

5.5 grams carbs

For more muscle building recipes Check Out No Nonsense Muscle Building

The Best Part Of Fat Loss Meal Plans Part 2

2009-07-29T08:17:00.000-07:00

Here’s Why The Meal Plans WORK

Let’s say you follow the meal plan 80% of the time. So if there are 5 meals per day, 7 days a week, you have 35 meals to adhere to. You follow it 80% of the time meaning you eat 28 of the 35 meals. Not bad at all.

But what do you do if step on the scale after one week and nothing changed?

Maybe you need a new diet plan? Maybe you need to drop the calories? Maybe there is something wrong with our plans? Surely, this must be the case.

Wrong.

The solution is simple.

***Follow the meal plans better than you did last week.***

Aim for 85% compliancy.

Just like you try to lift an extra 5 pounds with your weights or do an extra rep, you should be applying the same principle of progression to your nutrition. When you start getting closer to 90% compliancy, I promise you’ll be standing out in EVERY crowd.

Without following the plan and knowing what you are eating you have no way of making improvements and are a victim of winging your nutrition and hoping the fat might magically come off.

Following A Healthy Meal Plan Is NOT For Everyone

There is no shame in admitting if this sounds too intense for you. Not everyone is meant to have a perfect body and not everyone is as committed to their health and fitness as others.

I’m the last one to point the finger

The only shame is believing that you’re doing “everything right” when you’re clearly not even coming close.

The reality is that if you are not following any sort of meal plan right now and were to FOLLOW to the Empowered Nutrition meal plans just 20% of the time and gradually complied more and more, you would easily and quickly start losing that next 10, 20 and 30 pounds of stubborn fat.

Your body will be in better hormonal balance which will boost the fat burning hormones within your body so you can get into the best shape of your life - inside and out.

I think you know what you need to do now.

Done For Diets Fat Loss Meal Plans

Meal Plans The Best Part of Following A Meal Plan

2009-07-28T15:00:00.000-07:00

This past we discussed that you need a nutritional template if you’re truly committed to having the healthiest and most attractive body possible.

A nutritional template just means, a meal plan.

A lot of people make the mistake of thinking they need a SPECIAL PLAN designed to meet their individual needs and that is a MISTAKE, at first.

Eventually you can incorporate some more advanced nutrition techniques but if you’re not flaunting a ripped six-pack, right now, or exasperating all-day energy, you are probably swimming in water too deep.

You’ve Been Lied To
We’ve both been conditioned to believe that you need a nutrition plan different than everyone else. You’re right, partly.

You’ve been told to worry about calories, macronutrient rations and other advanced details in the beginning, which in my opinion is wasted energy.

Focusing on these details is like working on your finishing sprint in the marathon when you’re not even in shape to run 1 mile yet.

The best meal plan is based on balance and variety which is exactly catered to your physiological make up. You can’t get more personalized than that!

The TRUTH:

At the start, EVERYONE’S nutritional quest should begin at the same starting line.

Plainly put:
You Need A SIMPLE Nutritional Plan You Can Implement IMMEDIATELY, COMPLETE With The CORRECT, Foundational Nutritional Principles.

That’s why I we sold 1,894 copies of the “Designed-For-You” Meal Plans last week. You can still join the 1,894 others who have already joined and on board to following a nutritional template as a starting line.

Click here:

Done For You Diets

Members love these meal plans because they are so easy to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

The Best Part Of Your Own Meal Plan

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU and designed-for-you.

Don’t get me wrong, once you get to being a few percent away from “camera-ready” and “contest-ready” shape, you’re going to have to incorporate some more advanced tricks but for now, it’s best you accept the 3-phase meal plans as the best place to start.

Here’s Another Simple Truth…

Simple truth: you probably have no idea what you’re eating.

You’re not alone, 98% (or more) of the population is in the same boat.

That is only way 1-2% of the population actually have desirable, attractive and healthy physiques. I’m assuming you want to be one of them since you’re still with me?

You may be applying “nutrition health tips” found in magazines like eat more protein, eat more frequently, get more fiber, eat veggies with every meal and all those other great tips.

And if you’re getting the results you’re after and look and feel the way you want then you don’t have a problem.

Keep doing what you’re doing and rock on!

If you ARE NOT, however, this is a major problem we can solve TODAY.

Done For You Diets Meal Plans For Nutrition Success

How To Build Muscle And Gain weight Quickly Part 2

2009-07-25T11:28:00.000-07:00

How To Build Muscle And Gain Weight Quickly Part 2

By Vince DelMonte The No Nonsense Muscle Building Zone

Do you mind if I be frank and ask you a honest question? If you had to transform your body which required you to know how to build muscle and gain weight quickly, and you only had a few weeks, could you step up to the challenge?

Let's say your wanted to enter a fitness model or beginner bodybuilding competition? Perhaps you want to be considered he 'buffest' guy in your gym? If you get starred at because your physique stands out in the crowd than click away because your probably already know how to build muscle and gain weight quickly.

However if you are the guy on the other extreme and receive surprised looks when you tell people you work out with weights, don't look any different than any body else in your gym and have never been approached for advice than please read this article carefully because this is your next step to building muscle and gaining weight quickly!

'Hardgainer' - Dump the title!

As soon as you start labeling yourself as a 'hard gainer' don't be surprised when your results come to a screeching halt.

This single word has more power to sabotage your potential for a muscular physique before you even begin training. Keep calling yourself a 'hard gainer' and don't be surprised if you continue to waste your time, effort, and money.

If you're lucky maybe you will build 3 - 5 pounds of muscle a year...

I have no problem with the term 'hard gainer' except for what happens when people label themselves to be so-called 'hard gainers.' Sure you might be a 'hard gainer' but I think most skinny guys believe they are actually 'no gainers.'

'Hard gainers' do exist but THERE IS NO SUCH THING as a 'NO GAINER!'

You might think you are a 'hard gainer' because you have trained your butt off for a few years, you eat the right foods, take all the latest supplements and yet still get a surprised look when you tell people you work out!

I don't know anybody that does not have the ability to put on slabs of muscle in record time. I have proven every client dead wrong who perceived themselves as a 'hard gainer.' This term is just a poor excuse.

Plain and simple: excuses are for the weak. It's easy to point the blame when your workouts are inconsistent, your training is sub-maximal and you indulge in a undisciplined social lifestyle. How convenient to shift the blame from yourself to a convenient label.

But it's easier telling everyone that you are a 'hard gainer.' Right?

This term is a great disguise for skinny guys who will never reach their true genetic potential. Instead of taking responsibility for your actions, it's a lot easier to pull out the 'hard gainer' card and flash it to everyone. It sits by your driver's license and has become a part of your identity.

The deadliest mindset in the world.

Consider this. It’s like saying, “I can’t afford it.” This should be considered a deadly statement because it forces your brain to stop working and reinforces a false perception of your true abilities. Instead you should say, “How can I afford it?” By constantly saying, “How can I afford it” or “I can afford it,” you will reinforce a new perception of yourself - you will no longer think of yourself as poor, but as a rich person.

If you examine these two statements, you will see that “How can I afford it?” opens your mind to examining the possibilities of accumulating wealth. “I can’t afford it,” on the other hand, closes your mind to any possibility of attaining what you desire.

Let’s make this example practical now. By simply being aware of the words you use, you can self-detect your self-perceptions. By changing your words, you can begin to change your self-perceptions - if you choose. So by simply reminding yourself to say, “There is no such thing as a 'hard gainer'” you will be able to bring out the muscular person inside of you. By saying, “I am a hard gainer” you are reinforcing the small and weak person who was already there.

Do you truly think that you can casually or unintentionally build muscle and gain weight quickly?

No way! Do you really think deep down that if you believe you are a hard gainer and a muscular physique is out of your limits, that you will ever achieve any significant results? I’m not talking 3 or 5 pounds of muscle a year. I’m talking about 20-50 pounds of massive muscle. Of course not. Every trip to the gym, every set, every meal, every shake you gulp down will be snuffed out because the beliefs in your mind have sentenced you to a life of smallness.

The very first step you must take before you read any of the training or nutrition content of this book is DITCH THE TITLE. Stop labeling yourself and start thinking of yourself as a ‘untapped reservoir with explosive muscular strength.’

Many personal development coaches stress the principle, ‘you get what you focus on.’ Therefore if you focus on being small, you will be small. Focus on being big and muscular and this will direct your mind and actions to the things you must do to become just that. All actions come from your beliefs and if you truly don’t believe that you can succeed then what chance do you have?

Focus on believing in yourself and your abilities and re-classify yourself as a ‘consistent gainer’ or an ‘unstoppable gainer’ or whatever title suits your motivation best. If you focus on being successful you will be and you are already one step closer to becoming the person you really want to be!

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

How To Build Muscle And Gain Weight Quickly Pt1

2009-07-23T19:35:00.000-07:00

How To Build Muscle And Gain Weight Quickly Part I

By Vince DelMonte

Do you truly know how to build muscle and gain weight quickly?

If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone you work out with weights. And if you knew how to build muscle and gain weight quickly you would no longer frustrated that the scale has not budged upwards since you first started lifting.

I know from first hand experience what it feels like to train for hours in the gym, slug back protein shake after protein shake, spend your hard earned money on over-priced and over-hyped supplements, with little or nothing to show for it! If this is you than you're not alone and are probably missing a few key ingredients that you're executing effectively.

If you're a naturally skinny person than you must play by a different set of rules. If you were not gifted with muscle friendly genes than does it make sense to follow a program by someone who builds muscle even when they sneeze? If you're training drug free than does it make sense to take advice from a guy who’s spending a few thousand dollars a month on steroids?

Or maybe you're taking advice from someone with great genetics? That’s like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!

Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly :

Train like a Barbarian! The No Nonsense Muscle Building Zone Style

Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it’s no surprise that you do not stand out in a crowd and are still spinning your wheels.

The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the ‘zone’ and crashing through previous training limits.

Here are some tips on how to 'train like a barbarian':

1. Treat every single set like it is your last set.

2. Treat every single rep like your life depends on it.

3. Wear a stop watch and ensure that you keep the rest period honest.

4. Wear a sweater so you can’t stare at yourself in the mirror.

5. Wear a head set on that tells others ‘do not disturb.’

6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.

7. Train with an intensity that scares the gym shorts off of every person in your path.

Are you starting to get the picture? There is a philosophy that simply states, “You get what you focus on.” Focus on training like a barbarian and you will soon start looking like a barbarian!

Give your muscles a reason to grow!

Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, “Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?”

Don’t get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:

1. HEAVY HEAVY HEAVY! Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.

2. VOLUME VOLUME VOLUME! Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.

No more program hopping!

Sure, it’s easier to test drive a program for a few weeks and than say it does not work and move on to the next latest ‘breakthrough’ program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed.

The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.

Find a program and study the details of it’s full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it ‘perfect.’ The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at Vince DelMonte Fitness

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Muscle Building Facts And Myths

2009-07-13T21:04:00.000-07:00

Muscle Building Facts And Myths

1. Your Reps Per Set Should be 10-12

Wrong. Most weight training programs use 12 repetitions as a hard and fast rule for gaining muscle. The truth is, this approach actually denies important muscle groups of enough tension for effective muscle gain over the life of your training program. High tension, caused by use of heavy weights, provides tension so the muscle group being worked actually grows in size. This leads to noticeable gains in strength. Using the 12 rep rule boosts muscle size by generating tension on tissues around muscle fibers. The payoff is greater strength and endurance.

The standard prescription of eight to 12 repetitions provides a balance but only will get you to a level where you can easily handle the weight. At that point, tension is no longer provided. In other words you peak and do not generate greater tension levels necessary for muscle growth and even greater strength and endurance. So, what to do?

The answer for you may be heavier weights and lesser reps. This steps up the level of tension and you get stronger muscles in the process. Also by increasing and strenthening your muscle promotes fat loss and tone your muscles.

2. 3 Set rule with the 12 rep rule

A set, in case you don't know, is doing 12 reps 3 times in a row. Each set of 12 reps is one set. And, the number of sets you perform should be based on your goals and not on a hard and fast rule that's been around for 50 years. Your body is unique. Listen to it. A good rule of thumb is, 3-5 sets of 5-8 reps. This keeps the tension provided by the total number of repetitions at a manageable level. But, you decide the right amount of tension, not the rules.

3. Three to four exercises per muscle group

Wrong and a waste of you gym time. You will spread yourself too thin and not accomplish the tension you need for each muscle group. Instead, focus on total body workouts using compound exercises.

4. Squats And Deadlifts Are Bad And Cause Injuries

Enough already you want to build muscle? Do Squats and Deadlifts yes you must learn to do any exercise with good form or you can hurt yourself. Moral of the story To Build Muscle Do Squats And deadlifts or take up yoga. Enough Said!

5. Crunches make great abs

Not really. There is a better way. Muscles work in groups to stabilize the spine because the spine is your center of gravity. Abs, or the transverse abdominis, literally takes of itself. During most exercises, various muscle groups that are needed most for support of the spine are activated. You will notice this during your workout. Your abs and back muscles will be tense. They are being worked during almost every step of your weight training. If you are crunching your way to rippled abs, you may be overworking that muscle group at the expense of other groups. You can activate wrong muscles and limit the right muscles. This increases the chance of injury.

6 Muscle Building Tips

2009-06-06T18:04:00.000-07:00

Six “Little-Known” Muscle Building Tips Part 1

By Vince DelMonte

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three 'little-known' muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let's say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store

If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?

To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don't ever let that supply of good food run low.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

No Nonsense Muscle Building

2009-06-05T20:55:00.000-07:00

A Muscle Building Breakfast by Vince DelMonte of No Nonsense Muscle Building

Question: What is the best meal I can eat in the morning to fuel my muscles?

Vince: This is the first thing that should be on your mind when you wake and this muscle muesli breakfast will do just the job. Mentally, having a meal with natural energy sources is the perfect way to set the tone for your day.

Mix 1 cup of cooked oats to get a slow-release carb and to keep your cholesterol in check. Add 2 cups of fat-free live yogurt to get a combination of carbs and proteins and probiotics. Probiotics help absorb magnesium, calcium and iron which are needed to maintain muscle growth.

Add a handful of mixed nuts which are rich in omega-6 fats and helps regulate digestion ensuring that slow release of energy. Add another handful of pumpkin seeds which can improve blood flow to your muscles during exercise.

Add a small handful of raisins, blueberries ans strawberries for an excellent source of antioxidants and to combat free radicals.

Add some organic honey which is high in zinc plus some cinnamon to taste. Cinnamon helps the cells absorb glucose better keeping energy high and controlling cholesterol.

Another trick is to soak the oatmeal in a cup of juice from an orange overnight in a Tupperware container so that when you wake up, add the extra ingredients and you’re good for the road. Make a second batch for a pre-workout meal and you’re lift like a champ.

If your looking to build muscle the right way keep reading to see what Vince has to say about how you can build muscle and lose fat Sensible Muscle Building

Sensible Muscle Building

2009-05-28T07:38:00.000-07:00

Muscle building can be a hard task to undertake. Pick up any bodybuilding mag on the newsracks check out the workouts. They give you hour long workouts to work your biceps talk about bad advice. You need a sensible approach to muscle building.

Sensible Muscle Building Step 1 Stop Doing Marathon Workouts

If your purpose is to build muscle your workouts should at the most be 45 minutes. Spending an hour or more on one body part is not going to help you build muscle to your best capability.

Sensible Muscle Building Step 2 Stop Spending Your Workout Time On Isolation Exercises

Your looking to build muscle right? Concentration curls, Tricep kickbacks etc. are not going to help you add any significant amount of muscle.

To build muscle you need to be concentrating on compound exercises and working th larger muscle groups (Back, Legs, Chest) Hit the large muscles hard! compound exercises minimum amount of sets and reps.

Sensible Muscle Building Step 3 Squats And Deadlifts If you are dead serious about muscle building you need NO HAVE to use Squats and Deadlifts.

If you aren't willing to hit your squats and deadlifts heavy and hard there is no reason to be reading muscle building articles. Your a Dreamer not a doer.

So there are 3 steps to Sensible Muscle Building if you really want to build some muscle make sure you are using them.

SEE ALSO

Sensible Muscle Building

5 Common Problems With Biceps Training Part 2

2009-05-18T11:37:00.000-07:00

Problem #4 - Using The Same Bicep Exercises Every Time:

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps - barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world.

I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition - you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few "slow speed" sets and your dumbbell curls up to 50 pounds for a few "slow-speed" sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: "Stress" the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: "Stress" the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To "stress" the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Problem #5 - Not Enough Tension On The Muscle:

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train.

The biceps have a very strong response to "constant tension," which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over.

Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

4 Week Bicep Prioritization Program

Below is a sample 4 Week Bicep Prioritization Program:

Workout A: Pull Day (Large To Small Muscles)

Exercises Sets Reps Tempo Rest
Bent Over Rows 3-4 6-8 322 2 min
Pull Ups 3-4 6-8 322 2 min
Elbows in Wide Grip Curls 3 6-8 322 2 min
Wide Grip Shrugs 3-4 6-8 322 2 min
Stiff Leg Deadlifts 3-4 6-8 322 2 min

Workout B: Push Day (Large To Small Muscles)

Exercises Sets Reps Tempo Rest
Incline Barbell Press 3-4 6-8 322 2 min
Standing DB Shoulder Press 3-4 6-8 322 2 min
Close Grip Bench Press 3 6-8 322 2 min
Seated Calve Raises 3-4 6-8 322 2 min
1- Leg Box Squats 3-4 6-8 322 2 min

Weight Training Program Notes:

Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.

Click To Enlarge.
This Program Will Work Extremely Well For Hardgainers.

The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most "fresh" times - at the start of the week and at the start of the workout.

Focusing on increasing overall strength can still be achieved on the second pull workout where the biceps will not be pre-fatigued.

Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.

Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

See Also

The Muscle Building Zone For more Weight Training And Muscle Building Tips.

5 Common Problems With Bicep Training Part 1

2009-05-07T10:42:00.000-07:00

The "Guns." The "Pythons." "Thunder" and "Lighting." The "Rockweillers." There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy wants them. Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even 1/4 inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms.

I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'

Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the "Skinny Arms" defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possessions and one of many women's most desired body parts on a man (of course)!

My question is if 9 out of 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?

Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.

5 Common Problems With Bicep Training

Problem #1 - More Is Not Always Better:

If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: "Less is often more." Especially if you are not gifted with "muscle-friendly" genes.

Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.

I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 - Being More Obsessed With How They Look While You Train Rather Than When You Are Not Training!

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving.

Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

Problem #3 - Not Focusing On Increasing Your Overall Strength:

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

About The Author:

Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain
He specializes in building muscle by teaching an explosive step-by-step muscle building system without drugs, supplements and training less than your friends!

Stay Tuned For Part 2- 5 Common Problems With Bicep Training

Building Muscle 5 Mistakes You Are Making

2009-04-30T11:14:00.000-07:00

Here Are The 5 WORST Things you Can Do If You Want To Build Muscle & Get A World Class Body

Think you know a bit about bodybuilding? Think again. If you really knew how to build rock-solid muscle you wouldn’t be paying for more supplements, more personal trainers, more magazines and more books with false methods.

On this page I’ll blow the whistle on the supplement and bodybuilding mafia and then share the secrets to eating and training for packing on thick, dense muscle – in a matter of weeks, not months.

Sound unthinkable? Keep reading…

1. Almost all bodybuilding supplements DON'T WORK and are a complete joke and only make a 5% difference ASSUMING your diet and training plan are in order. In just a second, I’ll give you a nutritional advantage and tell you exactly what does work.

2. Traditional bodybuilding programs would lead you to believe that “shocking” your muscles with ‘different angles,” “feeling the burn,” and “splitting up your body parts” is effective but they are dead wrong. Below, I’ll tell you how not to waste your time and energy and gain maximum muscle.

3. Imitating the instruction of champion bodybuilders is a costly mistake because their advice has no practical relevance for average people like you and me. They will not tell you that drugs and genetics are responsible for curing their problem of being a hardgainer. They claim it's supplements and "better training." Give me a break.

4. Every bodybuilding magazine is owned and operated by a supplement company, which is why these mags look like massive supplement catalogs. If you’ve reading up on what supplements works, don’t bother because you’re getting biased opinions.

5. Lastly, legendary physiques were not built on silky smooth machines and bogus exercise equipment like the Bowflex, Total Gym 100 or the Weider Max 5000. Below I’ll demonstrate the classic exercises which may make you wonder why they’ve been discarded – wait till you try them.

Stop being a casualty of misinformation and learn the bottom line TRUTH toward gaining weight and building lean muscle mass – right away!

Sensible Muscle Building at The Muscle Building Zone A Common Sense Approach To Building Muscle!

The Best Skinny Guy/Gal Weight Training Exercises

2009-04-23T14:30:00.000-07:00

The Best Skinny Guy Weight Training Exercises

By Vince DelMonte

Can you imagine you are wasting all your time on the wrong weight training exercises? Can you imagine that every weight training exercise you are doing is dead wrong? Skinny guy's must meet a different set of requirements when choosing the most effective weight training exercises for maximal muscle growth. You do what to transform your skinny body into a rock-hard muscular body, right?

Without further ado, here are the top two exercises for each muscle group I used to gain 41 pounds of muscle mass in under six months:

Chest: Bench Press and Flat DB Chest Press

Back: Bent Over Barbell Rows and Close Grip Chin Ups

Shoulders: Seated DB Shoulder Press and Standing Military Press

Triceps: Dips and Tricep Pressdowns

Biceps: Standing Barbell Curls and Incline Bicep Curls

Quads: Squats and Lunges

Hips: Deadlifts and Stiff Leg Deadlifts

Lower Back: Good Morning

Calves: Standing Calve Raises

Abdominals: Weighted Ball Situps and Weighted Cable Crunches

Yes, there are many more exercises I did not list but these are simply the best. Stick to these weight training exercises for the best possible muscular and strength gains and you will have a rock-hard muscular body in less time than before!

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at
No Nonsense Muscle Building

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Gain Muscle Fast Do You Know How?

2009-02-13T12:57:00.000-08:00

Do You Know How To Gain Muscle Fast?

By Vince DelMonte

Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.
If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'

If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group

Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.

4. Do No More Than 3-5 Sets Per Muscle Group

I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.

Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks

One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.

So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion

I know these five tips were not your typical Muscle and Fitness 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to gain muscle fast by not following the herd and training smarter and not harder Will you?

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at The No Nonsense Muscle Building Zone

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

How The Skinny Guy Gains Muscle

2009-02-10T11:04:00.000-08:00

The Skinny Guy's Guide To Gaining Weight

By Vince DelMonte

How would you like to learn how to gain weight fast? If the title of this article caught your attention, there is a good chance you are sick and tired of not seeing the weight on the scale budge. Most likely you just got home from the Mandarin buffet and still can't budge the scale. You could live on McDonald's and Pizza Delight and your Ferrari style metabolism would simply burn it off. In a world that is obsessed with losing weight – you are interested in gaining weight!

Are You Sick and Tired Of People Telling You How To Gain Weight?

It probably sounds like this:

“All you have to do is eat, eat, and eat some more to gain weight...”

“Weight gain is just a matter of eating...”

“You just gotta overload your metabolism to gain weight fast...”

“You can't build a house without the bricks and mortar for gaining weight...”

Don't throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful. I think I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old regurgitated blah, blah, blah advice that only tells you what to do and does not reveal real-world, practical how-to action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight, then you are not alone. I was once skinny and underweight myself...

People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It's Not Totally Your Fault You’re Skinny

In the skinny guy’s defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks piss me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics for building muscle and gaining weight than an ex-long distance runner who abused his body with 60-80 miles of running a week (for over 10 years).

Skinny Guys Must Play By A Different Set Of Rules

If you are underweight, than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

“Taking advice from someone who can gain muscle weight easilyis like taking money advice from someone who inherited a fortune or is making money illegally.”

You must think outside the box and give up the excuse of being a “hard gainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a microphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'underweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Simple How To Gain Weight Action Steps To Start Growing Like A Skyscraper!

1. Double It Up

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. If you are using only two scoops of protein powder, then make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up?

2. Live Your Life Around Food

Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I question anybody’s commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG Eating Equipment

If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!

4. Never Train Hungry

How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry. I sometimes screamed back, “Yeah, that’s because your metabolism is in starvation mode and shut right down, you skinny pencil neck!”

I understand that training in the morning is the only time for some, however, I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

5. Eat Nutrient Dense Foods

Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber. Here are some of the best choices:

Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.

Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.

Fats – Olive oil, flax oil, avocados, nuts and peanut butter.

Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.

6. Drink A Carb And Protein Drink While You Workout

How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.

7. Live the motto, “Never Stop Eating”

Did I hear you say, “But I'll throw up if I eat all day?” Maybe... Is it necessary? Of course not. But this is a part of pushing your body’s threshold. Don't worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases. Just think that if you are not eating, then you are not growing, and if you are not growing then you are staying the same. Is that what you want?

Conclusion

There you have it and as I promised, learning how to gain weight fast is quite simple. Executing is a whole different story. It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve!

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight, then I believe you will rise to the challenge and take action! Are you with me?

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at No Nonsense Muscle Building

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

3 Muscle Building Tips

2008-12-16T10:52:00.000-08:00

Six “Little-Known” Muscle Building Tips Part 1

By Vince DelMonte

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three 'little-known' muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training This was once a popular technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let's say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?

To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don't ever let that supply of good food run low.

----------------------------------About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Building Muscle Is Not About....

2008-12-12T15:57:00.000-08:00

When it comes to building muscle there are no easy fixes or miracle solutions.

Building muscle is not about the latest pill, supplement or other magic solution to your muscle building goals. You want to build muscle right? Well then you better be ready to put in some hard work and to change your attitude about nutrition.

Weight training properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight training tips before you even step foot in the gym.

1. Write down a realistic short term and long term goal.
2. Make a commitment to stick to one program for at least 12 weeks.
3. Educate yourself prior to starting.
4. Hire a trainer to teach you proper technique.
5. Focus on gradual progression.

Weight Training Tip #1: Goal Setting

Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.

Weight Training Tip #2: Commitment

The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you don't, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, “It's not working...” and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping

Weight Training Tip #3: Education

How much do you really know about building muscle? Let's put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.

Weight Training Tip #4: Proper Technique

You wouldn't try and drill your teeth? You wouldn't try and do your own taxes? You wouldn't try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of “I think I'll try it on my own,” or “My friend is going to teach me,” or “I am self taught from watching others...” Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.

Weight Training Tip #5: Progression

I'll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up consistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a extra 2.5 pounds or a shorter rest period, these are are measurable signs of weight training progress.

Conclusion

Make your weight training life easy by starting with the the above weight training tips and look forward to a rewarding and fruitful adventure in the gym.
----------------------------------About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at No Nonsense Muscle Building He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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