Can I ask you a couple of
honest questions?
Who in the last 10 years has influenced you the most with regards to how to train?
Where have you and where has everyone
else learned how to build muscle?
• Never perform more than 4-12 TOTAL
work sets per workout. Yes, this is far
Would you agree that
training for
less than performing the bodybuilders’
bodybuilding magazines
“general fitness”
suggested 12-24 sets per muscle
and websites have
results and just
group! Unless you are in a contest to
see how many sets are possible per
contributed to the bulk of
want to decrease
workout, then your focus should be to
the training information
your stress levels
spark the muscle into growth and then
and misinformation
then you must
go home.
today? I don’t want to
learn to filter out the noise
and how to spend every
be completely critical,
and nonsense you are
minute in the gym. Isn’t
• Never follow a program out of a
but I am sure you would
bombarded with each
that refreshing?
popular bodybuilding magazine
– unless you are on steroids. Chest
agree that the majority of
day and follow a weight
The reality is that there
on Monday, Back on Tuesday, Legs on
mainstream bodybuilding
training program and meal
is plenty of free advice
Wednesday, and so forth. I question
literature caters to the
plan designed for you.
the workout intensity and recovery
dished out in the gym,
genetically gifted or to the
ability if anyone can make weekly gains
drug user – which leaves
In my muscle building
which can really roadblock from this conventional approach -that the rest of us wandering...
your gains if taken literally. clearly reflects a blatant acceptance of This can begin
tradition without any thought applied.
Everything in life starts
Today, with the jungle of
“
a downward
off as a dream. if you
spiral of making • Never train continuously for longer conflicting and misleading
I share a
don’t have that vision
than 12 weeks. Hardgainers will
messages, I do not want
blueprint
guys believe
actually benefit from taking a half week
you’ll never make things
you to make the same
of the most
they are
off every sixth week of hard training to
titanic mistakes and
fundamental
happen.”Gary Strydom
‘hard-gainers’
”
allow their muscular, neural, hormonal
when they
and immune system to FULLY
training errors that may
principles and
are really not. Training
recharge. Try this one tip and watch
be costing you hundreds
techniques that MUST
for up to 2-hours a day.
your strength go through the roof!
of hours in the gym with
be executed to gain up to
nothing to show for your
5-pounds of lean muscle Taking out a small loan
• Following 3 sets of 10, 3 sets of 12, 3
hard earned training
mass each month!
for the next supplement
sets of 8 – any program that begins with
breakthrough and even
3 sets of whatever was clearly copied
efforts. While I was
resorting to drugs. None
from someone else and, again, clearly
known as “Skinny Vinny,”
Once you master these
of this is recommended or
reflects the historical mistake of copying I also fell into the trap
principles you will be
necessary.
tradition without any thought applied.
of taking advice from
anchored to a proven set
Doing 3 sets of whatever for each
unqualified ‘experts’,
of criteria required to gain
exercise in the workout is a surefire way
reading rehashed
muscle and gain weight
I wrote this report to
of overtraining.
magazines, trading wads
progressively without
touch on, in my opinion,
the most popular and
• Never train more than two days in a
of cash for different
getting fat. Stack up any
damaging screw-ups
row. I question anybody’s recovery
supplements and still
information, concept,
used when trying to gain
ability to train more than two days in a
got comments like, “You
hype or advice against
row. It typically takes up to 24 hours to workout with weights?”
these principles – and you
muscle mass – whether
fully replenish your glycogen reserves
Yes, it was frustrating not
will never be frustrated,
you want 5-pounds or
so by taking a day off every two days
knowing how or being
confused or disillusioned
50-pounds.
you are allowing your energy reserves
to be replenished and optimized.
able to build muscle.
ever again. You will know
Unless you are content
exactly what to believe
It’s hard to say with
2
© Vince Delmonte www.VinceDelMonteFitness.com 2008-2009.
All rights reserved.
absolute certainty if these
advanced recovery
neglects your unique
resting metabolic rate,
smarter
screw-ups are having a
methods to take charge
negative effect on your
of your training and
your unique cost of daily
investing:
progress, but, generally,
accelerate your ability
activity, your unique
to recuperate and train
cost of exercise activity
Experience vs.
speaking I’m very
confident that they are.
again.
and the thermic effect of
Discipline
food.
So without further ado,
Screw-up #2:
here they are:
Not Eating Enough
2. You combine the
Calories And Eating The
wrong food at the wrong
The Top 20 ways to s
Wrong Calories
times. Obviously eating
crew up in the gym!
I know you have heard
3000 calories of chips
it before but I will say it
and Doritos is not as
Screw-up
#1:
again – if you are not
effective as eating 3000
Fear Of Overtraining
eating enough calories,
calories of high quality
Overtraining is a result
you will NEVER gain
carbs, fats and proteins.
Lorem
There ipsum
are dolor
also a sit amet,
of training too frequently
weight, no matter what
few
consectetuer adipiscing elit, sed
and/or too long. Don’t
you do. THERE IS NO
critical windows in the
diam nonummy nibh euismod
take a microscope to the
WAY AROUND IT! Even
day when you must
tincidunt ut laoreet dolore erat
definition. Overtraining
if you have the perfect
magna aliquam
consume the erat volutpatut
majority
is as simple as that –
training routine, you will
wisi
of enim
your ad minim
nutrients veniam,
to
never grow unless you
quis nostrud
maximize exerci tation
muscle
lorem
overtraining. It is a result
wisi ullamcorper
growth.
. Et iusto odio
of one of the following:
provide your body with the
te ignissim qui blandit praesent
proper nutrients. It’s like
luptatum zzril delenit augue duis
• Training too frequently
saying you want
If you wish to
I train consistently,
dolore te feugait nulla
“
or in excess.
to build a house
sleep 10 hours a night,
facilisi.
ensure that
• Training too long.
but you don’t
your muscles
never go partying,
• Inadequate recovery.
have enough
have enough
bricks, cement
never drink, and never fuel to support
Mainstream bodybuilding
or wood. It will
eat junk food...I don’t
your workouts,
literature and science
be impossible to
like it. Jay Cutler
train intensely,
”
have traditionally focused
build that house.
recover from
on the symptoms rather
It’s like trying to buy a
workout to workout and,
than on the prevention
$100,000 house and you
let’s not forget, grow NEW
of them. You often read
only have $50,000. It’s
muscle, you have to keep
articles on ‘overtraining
going to be downright
track of what you are
syndrome’ and ‘planned
impossible.
eating every day.
overtraining’. This is
unnecessary. If you are in
Long story short – if you
There is no way around
control of the training and
are not growing, there
it. This is the number
recovery process, if you
could be two problems:
one reason why skinny
train for predetermined
guys never gain weight
periods and recover in
1. You have not applied
or why anybody, for that
predetermined ways,
energy balance (energy
matter, will not make the
then you don’t need to
in versus energy out)
quality gains that they so
know anything about
properly. It is a lot
desperately strive for.
‘overtraining syndromes’!
trickier than simply
multiplying your body
building course does not weight by a factor of
talk about ‘overtraining
18-22 as most authors
syndromes’, but teaches
suggest. This factor
3
© Vince Delmonte www.VinceDelMonteFitness.com 2008-2009.
All rights reserved.
try and “guess” your way
growing again. Imagine
Included in my program
to a ripped physique by
how muscular you will
is a metabolic growth
following a “I eat healthy”
be when your intake is
calculator that will do all
approach to nutrition. So I
6000 calories! You are
the math and calculations
became the first website
in complete control of
for you.
to release an entire set of
how big you get! There
84-day meal plans, which
is no guesswork for you
range from 2000 to 6000
whatsoever.
HEALTHY calories to
make the eating process
Screw-up #3:
as simplified as possible.
Not Sleeping Enough
So how does sleep relate
to the phenomenon of
building big muscles?
The number one reason
You will know exactly
getting enough sleep is
how many calories
Lorem
so
ipsum
important dolor
is
sit amet,
because
consectetuer adipiscing elit, sed
your body needs on
Growth Hormone levels
diam nonummy nibh euismod
your workout and your
rise 30-45 minutes after
tincidunt ut laoreet dolore erat
non-workout days. The
magna
falling aliquam
asleep, erat
and volutpatut
a
metabolic calculator will
wisi enim
higher
ad
quality minim
of
veniam,
sleep
take into consideration
quis nostrud
releases T exerci tation
estosterone. lorem
your specific goal: Do
If wisi ullamcorper
you are more . Et iusto
than a odio
te ignissim qui blandit praesent
you want to maintain, cut,
recreational weight lifter
luptatum zzril delenit augue duis
progressively gain muscle
whose trips to the gym
dolore te feugait nulla facilisi.
or gain muscle as fast as
orem
include ipsum
more dolor sit amet.
motivation
possible? It takes into
than to pick up the cute
consideration your age,
receptionist, I would
sex, body fat percentage
suggest the optimal 8
and non-exercise activity
hours. However, this
level.
is a very individualistic
Anything you can do
measure and as low as 6
“
hours can be adequate for
to make you training
some.
harder is a step in the
right direction.
Also, it is rumored that
Mike Mentzer
every hour of sleep you
”
As discussed above,
get before midnight has
hitting your goals calories
the equivalent affect of 2
is only half the battle. I am
hours sleep. So if you go
guessing that you want to
You will literally be told
to bed at 10 pm and wake
gain clean, lean muscle
EXACTLY what to eat
up 6 am, you will feel as
mass? You don’t want to
every 2-3 hours in the
if you have just slept 10
get a damn pot belly in the
exact portion sizes and
hours (not the actual 8
process to hide your true
even how to cook it. Each
hours). I have to admit
shape?! You must eat
plan comes with grocery
that I have experienced
clean and healthy calories
lists as well. Once your
higher quality sleep going
in addition to your caloric
gains slow down on
to bed earlier.
surplus.
one meal plan, you start
to follow the next one
Take advantage of power
I know how difficult it is to
up and instantly start
naps – they are not for
4
© Vince Delmonte www.VinceDelMonteFitness.com 2008-2009.
All rights reserved.
wimps. Professional
not grow larger than they
Assuming your training,
nutrition, lifestyle and
smarter
bodybuilders take them
must to accommodate this
regularly in the course of a
one specific stress.
sleep habits are operating
investing:
day so there is something
on the optimal end of the
to be said for them.
Don’t get me wrong.
spectrum, introducing
Experience vs.
20-minute naps in the
Your body will adapt
supplements will MAYBE,
Discipline
middle of the day are said
muscularly, neurologically
AT BEST, make a 5-10%
to be the equivalent of a
and structurally to this
difference. You will be
2-hour sleep. Again, try it
specific stress – but it will
more successful taking
out and see for yourself.
stop and end there. Even
your fitness to the next
Naps are extremely
if you are increasing reps
level by working on your
beneficial if you did not
and sets, the muscles
training, nutrition and
sleep the night before.
will grow minimally, but
sleep first. It will also be
there will be NO sufficient
easier on your wallet!
Remember, your
reason for them to grow
muscles grow when you
further because you are
Powders are nothing
rest – this is the time
still within your natural
more than crushed up
between weight-training
threshold.
food and loaded with
sessions. Sleep is the
artificial flavoring and lots
best opportunity to let your
So if you want to gain
of chemicals to preserve
muscles rest.
2-5 pounds of muscle
their shelf life.
Sleep is a powerful tool
a year, keep following
Shakes are certainly
that costs you nothing! I
conventional training
convenient and may
teach a simple technique
programs because