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www.VinceDelMonteFitness.comInsane Muscle Gainfree e-reportThe Top 20 Ways To Screw Up In The GymLearn How To Sidestep These Suicide TrainingErrors That Almost All Skinny Guys Make.by Vince DelMonte,Author of No-Nonsense Muscle Building found at www.VinceDelMonteFitness.comAbout The AuthorVince DelMonteUnless you just arrived fromthe planet Mars, you haveheard of Vince DelMonte atsome point.Growing up as an awkward,skinny, endurance athlete,he earned the nick-nameSkinny Vinny and believed hehad no muscle friendly geneswhatsoever. After a tragicevent in his life, Vince wenton to gaining 41 lbs of rockhard muscle in less then sixmonths, which lead to histransformation being featured all over the Internetas well as the Internationalfitness magazine, MaximumFitness.Currently Vince runs a personal training department of15 full time trainers and isthe most sought out trainerin his area. He entered theworld of fitness modeling afew years ago and in his 3rdshow ever, became a national fitness model champion.Vince currently writes formany of the biggest onlinebodybuilding and fitnessmagazines today.His personal success storyand thousands of client success stories inspired the creation of No Nonsense MuscleBuilding, the Internet’s mostpopular online muscle building program of it’s timefound at www.VinceDelMonteFitness.comIt is the only program thatyou can find that is endorsedby over 7 of the Internet’smost reputable sources.Each day, Vince receivesdozens of unsolicited successstories from and spectacularbefore and after picturesfrom real-life users of theprogram, many that you canread and view for yourself onhis website.Vince has been around longenough to prove his programis not another ‘trend.’ Hehas the best online musclebuilding course, they personal transformation story,the expert endorsements andthe personal success storiesto back up his claims.He sees no reason who youcan not build the body ofyour dreams unless you arenot truly committed to yourgoals and not willing to putin the effort. Vince Delmonte www.VinceDelMonteFitness.com 2006.All rights reserved.
IntroductionHOW TO AVOIDOVERTRAININGWITHOUTDRUGS:Can I ask you a couple ofhonest questions?Who in the last 10 years has influencedyou the most with regards to how to train?Where have you and where has everyoneelse learned how to build muscle?Would you agree thatbodybuilding magazinesand websites havecontributed to the bulk ofthe training informationand misinformationtoday? I don’t want tobe completely critical,but I am sure you wouldagree that the majority ofmainstream bodybuildingliterature caters to thegenetically gifted or to thedrug user – which leavesthe rest of us wandering.Today, with the jungle ofconflicting and misleadingmessages, I do notwant you to make thesame titanic mistakesand training errors thatare costing thousandsof young trainees theirdreams of a ripped,muscular physique. Theyare taking advice fromunqualified ‘experts’,reading rehashedmagazines, tradingwads of cash for magicalpills and powders and‘program hopping’ withvery little to show for it.Unless you want tocontinue to be a part ofthe mooing herd that isbeing led to the slaughtereach day, you must learnto filter out the noise andnonsense you arebombarded witheach day.In my e-book,No-Nonsenseof making guys believeMuscle Building: Skinnythey are ‘hard-gainers’Guy Secrets To Insanewhen they are really not.Muscle Gain, I shareTraining harder and nota blueprint of the mostsmarter. Taking out afundamental principlessmall loan for the nextand techniques thatsupplement breakthroughMUST be executed toand even resorting togain 20 and up to 50drugs. None of this ispounds of muscle inrecommended6-12 months.Everything in life startsor necessary.Once youoff as a dream. if youmaster thesedon’t have that visionI wrote thisprinciplesyou’ll never make thingse-book reportyou will beto touch on,happen.”Gary Strydomanchored toin my opinion,a proven setthe most popular andof criteria required to gaindamaging screw-ups usedmuscle and gain weight –when trying to gain size.stack up any information,concept, hype or adviceIt’s hard to say withagainst these principlesabsolute certainty if these– and you will never bescrew-ups are having afrustrated, confused ornegative effect on yourdisillusioned ever again.progress, but, generally,You will know exactlyspeaking I’m verywhat to believe. Isn’t thatconfident that they are.refreshing?“”The reality is thatthere is plenty of freeadvice dished out in thegym, which can reallyroadblock your gains iftaken literally. This canbegin a downward spiralSo without further ado,here they are:The Top 20 ways to screw up in the gym! Never perform more than 4-12 TOTALwork sets per workout. Yes, this is farless than performing the bodybuilders’suggested 12-24 sets per musclegroup! Unless you are in a contest tosee how many sets are possible perworkout, then your focus should be tospark the muscle into growth and thengo home. Never follow a program out of apopular bodybuilding magazine– unless you are on steroids. Cheston Monday, Back on Tuesday, Legs onWednesday, and so forth. I questionthe workout intensity and recoveryability if anyone can make weekly gainsfrom this conventional approach -thatclearly reflects a blatant acceptance oftradition without any thought applied. Never train continuously for longerthan 12 weeks. Hardgainers willactually benefit from taking a half weekoff every sixth week of hard training toallow their muscular, neural, hormonaland immune system to FULLYrecharge. Try this one tip and watchyour strength go through the roof! Following 3 sets of 10, 3 sets of 12, 3sets of 8 – any program that begins with3 sets of whatever was clearly copiedfrom someone else and, again, clearlyreflects the historical mistake of copyingtradition without any thought applied.Doing 3 sets of whatever for eachexercise in the workout is a surefire wayof overtraining. Never train more than two days in arow. I question anybody’s recoveryability to train more than two days in arow. It typically takes up to 24 hours tofully replenish your glycogen reservesso by taking a day off every two daysyou are allowing your energy reservesto be replenished and optimized.www.VinceDelMonteFitness.com Vince Delmonte www.VinceDelMonteFitness.com 2006.All rights reserved.
smarterinvesting :Experience vs.DisciplineScrew-up #2:Screw-up #1:Not Eating EnoughTraining Too FrequentlyCaloriesAnd Eating TheAnd Too LongWrong CaloriesOvertraining is a resultIknowyou have heardof training too frequentlyit before but I will say itand/or too long. Don’tagain – if you are nottake a microscope to theeating enough calories,definition. Overtrainingyou will NEVER gainis as simple as that –weight, no matter whatovertraining. It is a resultyou do. THERE IS NOof one of the following:WAY AROUND IT! Even Training too frequentlyif you have the perfector in excess.training routine, you will Training too long.never grow InadequateI train consistently,recovery.sleep 10 hours a night, unless youprovide yournever go partying,body with theMainstreamnever drink, and neverproper nutrients.bodybuildingeat junk food.I don’tIt’s like sayingliterature andlikeit.JayCutleryou want to buildscience havea house buttraditionallyyoudon’thave enoughfocused on thebricks, cement or wood.symptoms rather thanIt will be impossible toon the prevention ofbuild that house. It’s likethem. You often readtrying to buy a 100,000articles on ‘overtraininghouse and you only havesyndrome’ and ‘planned 50,000. It’s going to beovertraining’. This isdownright impossible.unnecessary. If you are in“”control of the training andrecovery process, if youtrain for predeterminedperiods and recover inpredetermined ways,then you don’t need toknow anything about‘overtraining syndromes’!My online musclebuilding course does nottalk about ‘overtrainingsyndromes’, but teachesadvanced recoverymethods to take chargeof your training andaccelerate your abilityto recuperate and trainagain.Long story short – if youare not growing, therecould be two problems:1. You have not appliedenergy balance (energyin versus energy out)properly. It is a lottrickier than simplymultiplying your bodyweight by a factor of18-22 as most authorssuggest. This factorneglects your uniqueresting metabolic rate,your unique cost of dailyactivity, your uniquecost of exercise activityand the thermic effect offood.2. You combine thewrong food at the wrongtimes. Obviously eating3000 calories of chipsand Doritos is not aseffective as eating 3000calories of high qualitycarbs, fats and proteins.There are also a fewcritical windows in theday when you mustconsume the majorityof your nutrients tomaximize musclegrowth.Lorem ipsum dolor sit amet,consectetuerIf you wish toadipiscingensure elit, seddiam nonummy nibh euismodthat your muscles havetincidunt ut laoreet dolore eratenoughto supportmagna fuelaliquamerat volutpatutyourworkouts,train veniam,wisi enim ad minimintensely,recoverquis nostrudexerci fromtation loremwisi ullamcorper.Et iustoworkoutto workoutand,odioteignissimquiblanditlet’s not forget, grow praesentluptatum zzril delenit augue duisNEW muscle, you havedolore te feugait nulla facilisi.to keepwhatoremtrackipsumofdolorsit youamet.are eating every day.There is no way aroundit. This is the numberone reason why skinnyguys never gain weightor why anybody, for thatmatter, will not make thequality gains that they sodesperately strive for.My Success Kit includesa metabolic growthcalculator that will do allthe math and calculationsfor you.You will know exactlyhow many caloriesyour body needs onyour workout and yournon-workout days. Themetabolic calculator willtake into considerationyour specific goal: Doyou want to maintain, cut,progressively gain musclewww.VinceDelMonteFitness.com Vince Delmonte www.VinceDelMonteFitness.com 2006.All rights reserved.
or gain muscle as fast aspossible? It takes intoconsideration your age,sex, body fat percentageand non-exercise activitylevel.As discussed above,hitting your goals caloriesmeal plan, you start tofollow the next one upand instantly start growingagain.Imagine how muscularyou will be when yourintake is 6000 calories!You are in completecontrol of how big you get!There is no guesswork foryou whatsoever.Also, it is rumored thatevery hour of sleep youipsumdolor scingthe equivalent affect ofelit,2 seddiam nonummy nibh euismodhours sleep. So if you gotincidunt ut laoreet dolore erattomagnabed ataliquam10 pm eratandvolutpatutwakeup wisi6 am,youwillfeelasenim ad minim veniam,if quisyou nostrudhave justslept10loremexercitationwisi ullamcorper.Et iustohours(not the actual8 odioteignissimquiblanditpraesenthours). I have to admitluptatum zzril delenit augue duisthat I have experienceddolore te feugait nulla facilisi.higherqualityoremipsum sleepdolor sitgoingamet.to bed earlier.is only half the battle. I amguessing that you want togain clean, lean musclemass? You don’t want toget a damn pot belly in theprocess to hid your trueshape?! You must eatclean and healthy caloriesin addition to your caloricsurplus.The Success kit was thefirst ever on the entireInternet to release anentire set of 84-day mealplans, which range from“Anything you can doto make you trainingharder is a step in theright direction.Mike Mentzer”2000 to 6000 HEALTHYcalories to make theeating process assimplified as possible.You will literally be toldEXACTLY what to eatevery 2-3 hours in theexact portion sizes andeven how to cook it. Eachplan comes with grocerylists as well. Once yourgains slow down on onereleases Testosterone.If you are more than arecreational weight lifterwhose trips to the gyminclude more motivationthan to pick up the cutereceptionist, I wouldsuggest the optimal 89 hours. However, thisis a very individualisticmeasure and as low as 6hours can be adequate forsome.Screw-up #3:Not Sleeping EnoughSo how does sleep relateto the phenomenon ofbuilding big muscles?The number one reasongetting enough sleep isso important is becauseGrowth Hormone levelsrise 30-45 minutes afterfalling asleep, and ahigher quality of sleepTake advantage of powernaps – they are not forwimps. Professionalbodybuilders take themregularly in the course of aday so there is somethingto be said for them. 20minute naps in the middleof the day are said to bethe equivalent of a 2-hoursleep. Again, try it out andsee for yourself. Napsare extremely beneficial ifyou did not sleep the nightbefore.Remember, your musclesgrow when you rest– this is the time betweenweight-training sessions.Sleep is the bestopportunity to let yourmuscles rest.www.VinceDelMonteFitness.com Vince Delmonte www.VinceDelMonteFitness.com 2006.All rights reserved.
smarterinvesting :Experience vs.DisciplineSleep is a powerful toolthat costs you nothing! Iteach a simple techniquethat will allow you todetermine exactly howmuch sleep you should begetting each night in myrecovery chapter.Screw-up #4:Not Training Above YourThresholdThe stress must be heavyenough to exceed thenormal threshold of yourmuscles. Training withweights at your 60-80%1 Rep Max (RM) will notstimulate NEW musclegrowth.In other words, if yousimply want to have theability to lift weights to‘failure’ using 60-80%of your 1 Rep Max,then keep doing thisbecause your muscles willaccommodate this specificstress. Your muscles willnot grow larger than theymust to accommodate thisone specific stress.Don’t get me wrong.Your body will adaptmuscularly, neurologicallyand structurally to thisspecific stress – but it willstop and end there. Evenif you are increasing repsand sets, the muscleswill grow minimally, butthere will be NO sufficientreason for them to growfurther because you arestill within your naturalthreshold.So if you want to gain2-5 pounds of musclea year, keep followingconventional trainingprograms becausethey are not made forextraordinary gains. Iwill help you doubleand even triple yourCURRENT strength andmuscle gains!Screw-up #5Relying OnSupplements To GainSizeSupplements will NOTstimulate muscle growth– exercise will.Assuming your training,nutrition, lifestyle andsleep habits are operatingon the optimal end of thespectrum, introducingsupplements will MAYBE,AT BEST, make a 5-10%difference. You will bemore successful takingyour fitness to the nextlevel by working on yourtraining, nutrition andsleep first. It will also beeasier on your wallet!sugars, sweeteners andpreservatives into yourbody basically turns it intoa toxic waste dump! Anddid you know that thistoxic waste loves to attachitself to your fat stores,making it even harder toget rid of body fat? Andcan you imagine howmuch harder it will be tobuild massive muscle in atoxic environment? Whatgoes in must come out!Put garbage in andgarbage will come out inthe form of decreasedenergy, slow recovery,poor appetite, poorsleep and poor attitude– all elements critical formuscle building.When was the last time anathlete won, or a medalwas won, or a team wonon pills, powders andshakes? Never! Don’tget me wrong, there aremany time-tested andpowerful products that willenhance your recovery,hormonal levels andassist in muscle growth,and I give you an insidelook at the supplementindustry in my book.Powders are nothingmore than crushed upfood and loaded withartificial flavoring and lotsof chemicals to preservetheir shelf life.Shakes areEverybody wants toOn top of thatcertainlybe a bodybuilder butconvenient and don’t nobody want to lift I include anentire sectionmay assist youno heavy-ass weights.dedicatedin reaching yourRonnie Colemanto the exactgoal calories,supplementsbut do not everI personally use andkid yourself that they willrecommend to my clientshave the same anabolicand the ones I have beeneffect as food.using for years. I will tellyou where to buy them,Dumping chemicals,which companies that areartificial colours, flavoring,“”www.VinceDelMonteFitness.com Vince Delmonte www.VinceDelMonteFitness.com 2006.All rights reserved.
smarterinvesting :Experience vs.Disciplinesafe and effective andthe exact brands. Youwill literally save overhundreds of dollars eachyear when you discoverthe few supplements thatare necessary and thedozens that are useless.training at the wrong timeof day, amongst manyother pitfalls, can lead Tlevels to drop so low that‘Captain Willy’ will go onpermanent vacation.Screw-up #7Not Making ConsistentStrength GainsLet’s be honest. Whenwas the last time yourstrength really went up?other factors we do nothave time to discuss here)a direct correlation to yourmuscle strength. Haveyou ever seen someonewho can bench press,squat or deadlift a fewhundred pounds with asmall physique. Very,very rarely!Muscle size and strengthare relative to eachother. The strongeryour muscles becomethe bigger they will beLorem andipsumdolorsit amet,becomeviceversa.consectetueradipiscingSo if you focus on a elit, seddiam nonummy nibh euismodprogram that prioritizesHas your strengthScrew-up #6averaged at least a 5%Low Testosteroneincrease from week toLevelsweek or even month toIf you are pumpingmonth?tincidunt ut laoreet dolore eratMASSIVE amountsof anabolicHere is a example of a conventional bodybuilding routine.steroids intoLet’s take a quick look at what’s really happening:your veins toSquats3 x 1020% of workout Quads 60%ARTIFICIALLYWorkoutincreaseLeg Press3 x 1020% of workouttestosteroneLeg Extension 3 x 1020% of workoutlevels, thenLeg Curls3 x 1020% of workout Hams: 20%stop reading!However, if youIf you are like mostimproving your strengthare a drug-free trainee,trainees, you got stuck atconsistently – trust thatwhat you DO need isthesameweightsaftermass will follow!every single secret thatthe first few months ofwill provide the level ofyour first ever exposureWhether you are asupport necessary toto bodybuilding. If not –beginner (completelyoptimize T-levels safelycongratulations,Iapplaudnew or less then 1 yearand naturally!you and you are doingof training) or advancedsomethingright.I’malsotrainee (more then 4 yearsThere are too many tipsconfident in saying thatof consistent training), Iand tricks to discussyoumadethemajorityofhave build two completelyhere, but I would like toyour muscular gains inseparate and progressiveshare a few of the mostthefirstfewmonthsthat29-week programs forcommon tricks to keepyou began lifting properly.you.your T-levels elevatedIsitsafetosaythatyourand not dropped to that ofmuscular gains leveledImagine getting instantthe guys in the ‘arts andoffataboutthesameaccess to a 29-weekcrafts’ club!time your strength gainstraining schedule whichTraining too long,leveledoff?Coincidence?tells you exactly whichlacking true intensity, notHardly!muscle groups to train,targeting your legs, highon which days, the exactstress levels, not enoughYour muscular size isnumber of reps, setsmonounsaturated fats andALMOST (there are manyand everything else.www.VinceDelMonteFitness.com Vince Delmonte www.VinceDelMonteFitness.com 2006.All rights reserved.
smarterinvesting :Experience vs.DisciplineThat leaves you withzero guesswork andyears worth of injury freeworkouts!Screw-up #8Training InstinctivelyAnd Listening To YourBodyDo professional athletesand teams practiceinstinctively? Docompetitive long-distanceathletes train withouttheir stopwatch? Ofcourse not! So whywould someone trying tobuild muscle employ anineffective and unproventool that can lead youastray?Building muscle isbased on improvingthe intensity of theworkout progressivelyeach session. So whycomplicate things byfollowing this ‘innercompass’ that has neverbeen scientifically verifiedto work?Do you really thinkyour body can decipherbetween the intensity of9 reps with 225 lbs in 30seconds and 13 reps with185 lbs in 45 seconds?Of course not!Aside from hearing yourmuscles yelling at youto stop when the goinggets tough, can youreally interpret whichwas more intense? Inmy training chapter I willgive you tools of ‘reason’and a simple formula tomeasure your intensity- not poorly definedinstincts!Screw-up #9Focusing On Getting APumpThe ‘muscle pump’ isdescribed as when youput your muscles underan extended period ofconstant tension. Asyour muscles stretch andcontract they becomegorged with blood thatmakes them feel tighterand fuller.more nutrients into themuscle – but is that whatis really happening?Sure it feels great,like Arnold says in theunforgettable scene inPumping Iron, but all thatis occurring is a ‘back-up’of blood. The blood is‘stuck’ inside the muscle,which creates that muchworshiped tight and fulllook.The blood that’s backedipsumdolorhassit amet,up Loreminto themuscleconsectetueradipiscinghit a dead end and haselit, seddiam nonummy nibh euismodnowhere to go. If youtincidunt ut laoreet dolore erathadfresh,new blood,magnaaliquamerat volutpatutthatwisiwouldbutenimbead great,minim veniam,unfortunatelyyou justquis nostrud exercitation loremwisi old,ullamcorper.Et iusto odiohavestale bloodte ignissimquiforblanditgettingreadya praesentluptatum zzril delenit augue duissnooze. That will NOTdolore te feugait nulla facilisi.helporemyouipsumgain weightdolor sit oramet.build muscle mass!The pump that is builtup by the blood in yourmuscles will usuallyoccur after you repeat setafter set, which resultsin the famous ‘burning’Getting a muscle pumpBodybuilding is muchis not necessarily whatlike any other sport. Tocauses the muscle tobe successful, you mustgrow. Doing 100 repsdedicate yourself 100%with a light weight willcreate a huge pumpto your training, diet and– but does this makemental approach.a muscle grow? OfArnold Schwarzeneggercourse not! Distancesensation known asrunners get a pump inlactic acid. Lactic acidtheir legs when they sprintforms in the absence ofuphill and do they get bigoxygen. Lactic acid is amuscles? Heck, no!WASTE product and doesNOTHING to build muscleMost bodybuilders swearweight.by the ‘pump’ and preachthat you are shuttling“www.VinceDelMonteFitness.com Vince Delmonte www.VinceDelMonteFitness.com 2006.All rights reserved.”
smarterinvesting :Experience vs.DisciplineNow if you are liftingextremely heavy weightsand achieving a pump,then this is a very goodindication that you aremaking the muscle fiberswork fully. I would onlyuse the pump as anindicator to reveal howwell you are ‘targeting’the working muscle, notas a guide to mark yoursuccess.supplements; thinkthey need to ‘split’ theirworkouts into ‘body parts’and are trying to buildmuscle in an overtrainedand undernourishedstate.and then wonder,‘Why can’t I gain weight?’They have no idea thatthese programs don’twork without drugs.These are DRUG routinesand drug routines don’twork for natural guys.Period.Screw-up #10The modern mainstreamReading Bodybuildingbodybuilding magazinesMagazinesat the newsstands (andDo you think professionaleven mainstream maleathletes and professionaland female fitnessstrength training coachesmagazines are guilty)read bodybuildingare really just ‘musclemagazines? If so, it iscomic books’ written atprobably only for humora 6th grade level. Theyand to see what kindglorify drug-usingof garbageThe weight is the‘bodybuilders’their athletesmedium that connectsand portray themare beingthe brain with theas the pictureexposed to.muscle. Everybody’sof health. TheyDo you thinkcleverly combinetrying to buy musclehigh quality,two or threeworld-classthese days but it can’trehashed articles,athletes andbe done. Buildinga lot of pictures,coachesmuscle has to be agimmicks, sexfollow thelove affair. That’s whatand hype to selladvice foundmakes muscles grow.this nonsensein theseTom Platzto millions. Andmagazines?what do pornlike photo sections haveAnd if THEY don’t, WHYto do with a muscleTHE HECK WOULDbuilding magazine? TheYOU! Even though thesepublishers of some ofmagazines may havethese magazines beat theinspired millions, theyhell out of this marketinghave done a better job attactic, with partially nudemisleading millions.women with their asseshanging out of thongs. ItIt’s unbelievable howwould be nice if men couldmany young guys thinkpick up a bodybuildingthey need creatine andmagazine to learn somea whole list of other“”quality information andnot end up getting anerection!Supplement companieshave always been a partof fitness publications(although it was not asblatant in the past) andnow marketers are thewriters and the product isno longer a magazine butrather bottles of pills andprotein powders etc. Iwould say almost 70% ofthe articles in magazineshave a marketing purposeand it’s even hard to tellthese days what is an adand what is a legitimatearticle.Bottom line, there are toomany rich supplementcompanies and too manyfrustrated weightlifterswho are not gaining thesize and strength theydeserve. Another reasonI wrote No NonsenseMuscle building is toeducate natural traineeson how the body worksbefore they start traininghaphazardly, just becausethey read it in an article ora magazine.www.VinceDelMonteFitness.com Vince Delmonte www.VinceDelMonteFitness.com 2006.All rights reserved.
smarterinvesting :Experience vs.DisciplineIf your biceps can curlScrew-up #1150 lbs but your forearmsNot Keeping A Trainingare constantly failing first,Diarythen what is the weakerTracking your progresslink? Correct, youris mandatory. This is likeforearms. WillprofessionalThe path to addedyour forearmssports teamsmuscle is consumingever getcompetingmore calories than thestronger andwithoutamount needed to keepwill you everkeepingmake furtheryour currentscore. Or likegains on yourrunners andbodyweight unchanged.biceps if youswimmersDorian Yatesdo not fix theworking outroot problem?without a stopwatch.No!How do you expect to getSurprise, surprise thatbetter? In my opinion,this individual’s quads areif you workout without amore developed than hislogbook, you might not behamstrings and calves!that serious and shouldAnd I also would notreconsider the reasonsdoubt that his calves andyou workout. Feel freehams are weaker relativeto continue working outto his quads, causing an- just do not expect anyanterior pelvic tilt (quadsexceptional gains.are over-reactive andWhether or not you buyhams are under-reactive)a formal training logresulting in the start ofor simply use a minilower back pain.notebook, here is a list of“”things you should keeptrack of: Muscles Trained Exercises Used Weight Used Number of Sets Time to CompleteWorkout Time of Day Energy LevelsScrew-up #12Ignoring TheWeaknessesYou’re only as strongas your weakest link,correct? Many claim tounderstand this principleyet these same individualsseem to ignore it inapplication.There are two mainreasons why traineesnever make consistentmuscular and strengthgains on a program likethis – this is a very genericexample but I think youwill get the point:1) It prioritizes thesame muscle sequenceendlessly – assumingthis is what the traineedoes every time heperforms this workout,he will be emphasizinghis quads every workout.Guess what happensto his hamstrings andcalves? They beginto lag and becomelimiting factors in makingconsistent strengthgains. How will he evermake them bigger ifthey are always trainedlast with a sub-maxload? In my e-bookI share a simple yetpowerful strategy tomake your weakest linkthe strongest and how toprevent plateaus.2) It prioritizes onemuscle group by volume– this simply means thatLoremipsumreceivingdolor sit amet,themusclesconsectetueradipiscinga greater percentageelit, seddiam nonummy nibh euismodof training time andtincidunt ut laoreet dolore greatestbenefitandveniam,wisi enim ad minimimprovements.quis nostrud exerciCommontation loremwisi ullamcorper.sense,right? It’sEt iusto odiote ignissimhowqui blanditamazingmany praesentluptatum zzril delenit augue duisguys wonder why theirdolore te feugait nulla facilisi.arms,and absoremcalvesipsum dolorsit amet.are non-existent. Thinkabout it. Where do youallocate the volumeof your own workout?Don’t be surprisedif your weaknessesare receiving a lowerpercentage of volumerelative to your strongerand bigger muscles.As a professional fitnesstrainer I preach thephilosophy that, “Generalprograms create generalresults.” Almost 95%of programs you candownload for free or copyfrom a magazine makethe assumption that yourbody is perfect alignmentand has not imbalances.This is a perfect wayto pay for your rehabtherapists next vacation!www.VinceDelMonteFitness.com Vince Delmonte www.VinceDelMonteFitness.com 2006.All rights reserved.
smarterinvesting :Experience vs.DisciplineI guarantee you will notfind another programon the Internet thatdedicates the firstphase of the programto what I call, UpsideDown Training. UDTis a complete, step-bystep training phase thatfocuses on improvingposture, increasing weakcore muscles, developingunderdeveloped bodyparts, increasingflexibility, boostingshoulder stability,minimizing imbalancesand improve overallcardiovascularconditioning.Most guy try to build anine story building andthen realize they didnot begin with a properfoundation and getinjured. Not you! UDTis an incredibly uniquetraining program thatnone of my competitionwill be able to offerbecause they are nottrainers working in thetrenches each day – theyare marketeers.Screw-up #13Not Stretching At LeastHalf The Amount OfTime That You LiftStretching is not relativelypopular nor has it everbeen. Most ‘current’thinking leads traineesto believe that stretchingis ‘bad’ and results ina fear of the unknown,leaving many to avoidit all together. I thinkthe ‘fear’ is more of anexcuse for laziness andan ignorance of whatstretching can actually do.And interestingly, most ofthe anti-stretch advocateschange their reasoningevery few years andcannot even touch theirtoes!Many ‘believers’ instretching have learnedthe side-effects of notstretching, not stretchingenough and not stretchingeffectively.Before you read anymore literature on theacademic stretch debate,I encourage you to decideon this one yourself byputting my stretchingprograms into action.Upside Down Trainingincludes a years worthof upper body and lowerbody flexibi
popular bodybuilding magazine – unless you are on steroids. Chest on Monday, Back on Tuesday, Legs on Wednesday, and so forth. I question the workout intensity and recovery ability if anyone can make weekly gains from this conventional approach -that clearly reflects a bla
