Top 20 Mistakes People Make in Their Gym by Vince DelMonte - HTML preview

this workout, you will be

yet these same individuals

emphasizing your quads

seem to ignore it in

every workout. Guess

application.

what happens to your

hamstrings and calves?

9

© Vince Delmonte www.VinceDelMonteFitness.com 2008-2009.

All rights reserved.

They begin to lag and

to pay for your rehab

working in the trenches

with regular people

smarter

become limiting factors

therapists next vacation!

in making consistent

like you every day with

investing:

strength gains. How

I guarantee you will not

various injuries and mis-

find another program

alignments.

Experience vs.

will you ever make

them bigger if they are

on the Internet that

Discipline

always trained last with

dedicates the first

Screw-up #13

a sub-max load? In my

phase of the program

Not Stretching At Least

e-book I share a simple

to what I call, Upside

Half The Amount Of

yet powerful strategy to

Down Training. UDT

Time That You Lift

make your weakest link

is a complete, step-by-

Stretching is not relatively

the strongest and how to

step training phase that

popular nor has it ever

prevent plateaus.

focuses on improving

been. Most ‘current’

posture, increasing weak

thinking leads you to

2) It prioritizes one

core muscles, developing

believe that stretching is

muscle group by volume

underdeveloped body

‘bad’ and results in a fear

of Lorem

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unknow dolor

n, sit amet,

– this simply means that

parts, increasing

leaving

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the muscles receiving

flexibility, boosting

you to avoid it all together.

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a greater percentage

shoulder stability,

I think the ‘fear’ is more

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of training time and

minimizing imbalances

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for volutpatut

laziness

effort will receive the

and improve overall

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of what

cardiovascular

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stretching exerci

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greatest benefit and

do.

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interestinglyEt

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improvements. Common

conditioning.

of

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sense, right? It’s

the anti-stretch advocates

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amazing how many

change their reasoning

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guys wonder why their

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arms, calves and abs

cannot even touch their

are non-existent. Think

toes!

about it. Where do you

allocate the volume

Many ‘believers’ in

of your own workout?

stretching have learned

Don’t be surprised

the side-effects of not

if your weaknesses

stretching, not stretching

are receiving a lower

enough and not stretching

percentage of volume

effectively. Before you

relative to your stronger

read any more literature

and bigger muscles.

on the academic stretch

debate, I encourage you

As a professional

to decide on this one

fitness trainer I preach

yourself by putting my

the philosophy that,

stretching programs into

“General programs

Most guys try to build a

action. Upside Down

create general results.”

nine story building and

Training includes a years

Almost 95% of programs

then realize they did

worth of upper body and

you can download for

not begin with a proper

lower body flexibility

free or copy from a

foundation and get

workouts. Again, another

magazine make the

injured. Not you! UDT

subject that if often under

assumption that your

is an incredibly unique

looked in other programs.

body is perfect alignment

training program that I

I’m confident that your

and has not imbalances.

developed after years of

initiation of this flexibility

This is a perfect way

training program will

10

© Vince Delmonte www.VinceDelMonteFitness.com 2008-2009.

All rights reserved.

teach you the hidden

Golden Rule to making

muscle growth without

going to failure. So why

smarter

and underestimated role

continual muscle gains.

of flexibility training.

Interestingly, there is

do so many insist that

investing:

manual and test out

no activity outside the

‘failure’ is an absolute law

gym that demonstrates

for stimulating muscle

Experience vs.

my recommendations

yourself. And I’m

this ‘going to

You’ve got to block out growth when so

“

Discipline

confident that your

failure’ principle

much evidence

all distractions when

participation in this

is as critical as

shows

you train. Your focus

experiment will teach

bodybuilders

otherwise?

has to be 100% into

you - by doing - the role of

have claimed.

the rep. You’ve got to

flexibility training.

Growing up as

Improving

a long distance

get into a zone. You your body’s

It does not really matter

runner I often

know you’re in the zone sensitivity to

what kind of stretching

stood by and

when guys in the gym the cold does

a person uses, provided

watched the

not require you

look you in the eye and

that the desired range of

sprinters

to go outside

then quickly turn away

motion is achieved and

compete and was

in the middle of

‘cause they see the

sustained, to minimize

astonished by

winter with no

fire. You’ve got to be all

injury and maximize

their tremendous

clothes on prior

performance. Studies

quadriceps

business.

to passing out.

show that shortened

and hamstring

Mike Matarazzo ” Nor, if you want

muscles perform weaker

muscles. Yet I

to improve

and slower and have

never remember watching

your tan, is

a higher incidence of

any sprinter on my team

it necessary to subject

injuries, while big muscles

train until failure nor do I

your skin to the sun just

require strong, lengthened

recall them ever sprinting

prior to the moment of

and healthy tissue – so

through the finish line and

blistering. Nor, if you want

why would you neglect

collapsing. Yet they DID

to improve your ability to

a component of your

demonstrate a greater

hold your breath under

fitness that can skyrocket

amount of muscular work

water, do you need to

your strength through the

in less time each time they

go to the point of losing

roof, maintain healthy

practiced and raced.

consciousness.

specific joint relationships,

promote greater joint

Also, I will never forget the

Since your body’s

angles and accelerate

phenomenal muscularity

primary function in life is

recovery?

of the construction

to survive, it will adapt

workers I used to work

only to the point where

Screw-up #14

with when I laid bricks

it has sufficient defense

Training Beyond Failure

and framed houses. Yet I

to whatever element it is

Training to ‘failure’ has

never recall them carrying

exposed. Similarly, when

caused a great deal of

timber around the yard

lifting weights, your body

debate, misinterpretation

until they could not pick up

will adapt to the intensity

and improper logic,

one more 2 x 4. Nor do I

you have exposed

resulting in too much

remember the bricklayers

it to over time, while

wasted effort. Going

moving the bricks around

maintaining your recovery

to failure – going to the

until they could not move

resources. As you can

point in a set where you

them anymore.

see, muscle growth

are physically incapable

stimulation operates on

of going just one more

Both of these groups had

the same principle and

rep, hence you ‘fail’–

incredible muscularity and

does not require over

is preached as the

were able to stimulate

killing your muscles’

absolute limit.

11

© Vince Delmonte www.VinceDelMonteFitness.com 2008-2009.

All rights reserved.

Don’t get me wrong, you

them. Your muscles

and frustrated and with no

clue why your body has

smarter

will be certainly training

understand MOVEMENT

to failure within a SET

and that’s all – push, pull,

not changed in the month

investing:

but not to the point where

curl, extend, contract or

since you started your

release – that’s it. You

magic show program.

Experience vs.

you limp out of the gym.

Over using the concept of

can be lifting bags of sand

Discipline

“training to failure” tends

or dead-lifting 400 pounds

Your muscles are not

to lead to “over reaching”

and the action on your

shocked by change

which just leaves you

back is the same – your

in exercise. They are

very sore and delays your

knees bend and your

designed to tolerate it.

next visit to the gym and

trunk flexes. So where is

less frequency on your

the shock? Why would

Screw-up #16

muscles. I will teach

your back muscles say,

Monday is Chest Day,

you how to “out do” your

“Holy Macaroni, Batman,

Tuesday Is Leg Day,

previous workout without

you’re lifting with an

Wednesday Is Back

having it back fire on you.

Olympic bar and not sand

Day...

Lorem ipsum

Splitting up a dolor sit

routine amet,

bags anymore!” Better

is

consectetuer adipiscing elit, sed

Screw-up #15

pack on some muscle.

the most popular workout

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You Need To ‘Shock’

Or maybe you can

plan around and is rarely

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Your Muscles And Keep

switch up the order of

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on trial aliquam

or

erat volutpatut

questioned as

Them ‘Guessing’

your routine by hitting

wisi

the enim

way to ad minim veniam,

structure a

a weak body part twice

quis nostrud

muscle

exerci

building tation lorem

This has got to be one

routine.

wisi

If

ullamcorper

you are a

. Et iusto

hard-gainerodio

of the silliest and most

in the week. If you only

,

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misleading statements

train your arms once

then think again!

luptatum zzril delenit augue duis

ever made (no hard

in the week and then

dolore te feugait nulla facilisi.

feeling because in theory

‘strategically’ throw arms

orem

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ipsum

sure,

dolor sit

splitting amet.

up a

it can be convincing).

in twice one week, then

routine has worked for

Interestingly, the people

they will be ‘confused’

some of your friends

who used to give me this

and ‘shocked’ into

and can work for certain

advice must have been

growing. Please! Your

circumstances but if you

‘shocking’ or ‘tricking’

muscles operate on laws

are a struggling hard

their muscles the wrong

of science, not on laws of

gainer, I believe it’s the

way because they had

trickery.

fastest way to see slow or

no muscle mass on their

no progress.

bodies to back up that

I understand the concept

statement.

and attempt behind this

Body part training

“training philosophy” but

revolves around a few

If you think about this

it is not a surefire way to

dozen sets per muscle

myth long enough, you

monitor your progress

group in one workout

might start to laugh. Do

and tends to only work

which forces you to train

you think you can really

for guys with incredible

around 60-80% effort

change your exercises

genetics and super

for the majority of your

and training routine to

motivated individuals who

exercises. If training with

‘surprise’ your body and

do like following plans.

weights around 60-80% of

get a different reaction out

your max was the secret

of it?

If you do not build muscle

then you would already be

easily, forget trying to

muscular.

Your muscles do not have

shock, confuse, trick

outside eyes that reward

or ‘keep the muscle

Let me ask you – what

you with new muscle

guessing’. You will only

gets better results?

growth if you ‘confuse’

leave yourself confused

Training your chest one

12

© Vince Delmonte www.VinceDelMonteFitness.com 2008-2009.

All rights reserved.

time per week or three

You cannot pick certain

muscles will only get

bigger and stronger

smarter

times per week (assuming

exercises to get a muscle

you are recovered when

‘cut’ or make a muscle

as a result of applying

investing:

you come back for the

‘huge’. This theory holds

the most fundamental

no water. Muscle ‘cuts’

muscle building principle

Experience vs.

next workout)? Training

thee times a week will

are a reflection of two

in the book – progressive

Discipline

result in TRIPLE the

criteria for the body: pure

overload. How will your

stimulus over the course

muscle size and low

muscles grow if you

of the year and TRIPLE

levels of body fat (in the

reduce the overload for

the muscle gains.

single digits). So if you

a ‘low intensity’ phase?

want to build massive

No new muscle can be

Typically, after 6-12

muscles, get ready to

built because there is no

high intensity sets, your

apply the fundamental

overload. When you are

muscles are done and

principle of progressive

training ‘light’, you are

ready to recover and

overload. And if you wish

wasting your time and

anything more is over

to get ‘cut’ and ‘ripped’,