No Nonsense Muscle Building Zone: Building Muscles 3 Steps

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!




----------------------------------
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?

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.


--------------------------------------------------------------------------------
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

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

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

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!




----------------------------------
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

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.




----------------------------------
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

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.