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

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

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

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

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

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

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

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
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