6 Muscle Building Tips

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

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