1000 Rep Muscle

COVER WILL GO HERE

1,000

The Rep Muscle MADNESS Challenge Think you’ve seen every possible workout under the sun? Think again with my 1,000 rep approach to shocking any muscle into submission... By AuthorS, TrainerS and ModelS Vince Del Monte & ARTUS SHAKUR www.VINCEDELMONTEFITNESS.COM

© Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 1,000 Rep Muscle Challenge

Basic Introduction • Always consult a physician before beginning any exercise program. • Complete a thorough warm-up of cardiovascular activity, static stretching and dynamic stretching before commencing the 1,000 Rep Muscle-Challenge. • For maximal fat-burning, a 40-minute cool down walking on the Stairmaster or walking on a steep incline of a treadmill or sprinting intervals is strongly recommended. • For maximal muscle-growth, limit your cardiovascular to a maximum of 10-minutes, of any form, after your respective 1,000 Rep Muscle Workout.

Safety & More Recommendations • Safety Step #1: Master proper exercise technique with a slow and controlled tempo before increasing range of motion. • Safety Step #2: Master a full range of motion before increasing lifting speed. • Safety Step #3: Master a strong and steady lifting speed before increasing poundage. • Safety Step #4: Keep increasing poundage but never sacrifice technique, range of motion or speed for extra weight. These following rules apply, strongly, towards the 1,000 Rep Muscle-Challenge. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Increase range of motion -> Increase lifting speed -> Add resistance 3 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents

1,000 Rep Muscle Challenge Method behind the madness: • This is a 4-day advanced program based on 1,000 reps per week, not per bodypart! It’s designed to increase muscular size, strength and conditioning. • The program employs two of the most effective and time-tested rep and set protocols into one workout: 5 sets of 5 reps and 10 sets of 10 reps. • Here’s how we get 1,000 reps a week: 125 reps per bodypart. 2 bodyparts per workout equaling 250 reps per workout. 4 workouts a week equaling 1,000 rep muscle-challenge! • Complacency can be a bodybuilder’s worse enemy. Slipping into a comfortable rocking chair, A.K.A. the death chair, can summon a death sentence on anyone looking to add serious size, strength and shape to his physique. That’s why the most fundamental tenet of improvement is change. Even miniature variations in your workout can kick-start new results. However, if you’re ready to get insanely mad and thrust your muscles into massmode, the 1,000 Rep Muscle-Challenge is a personal gift from me to you. I am using this same program (in conjunction with Three Minute Muscle, The Metabolic Ab-Shredder & 1,000 Calorie Challenge) to get ready for my new photo shoot. I’m confident the pain, I mean fun, will be awarded with awesome progress.

The Blueprint: How To Use 5x5: The 5 sets of 5 reps component of the workout is a classic muscle-building workout. It was popularized by strength coach Bill Starr in the 1970s, but still enjoys popularity in many gyms around the world. 5x5 sounds like it needs no explanation but there are actually endless variations of this workout. Here are three classic ways you can interpret the workout. We’ll use the first method of Straight Sets for the 1,000 muscle-challenge. 4 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

1. Straight Sets: This is the classic interpretation of the program. Simply pick an exercise and a weight and stick with it for 5 sets, attempting to complete 5 reps each set. If you end up choosing too heavy of a weight to complete all 5 sets of 5 reps, then stick with that weight when you do the exercise next time. For example: 225x5, 225x5, 225x5, 225x4, 225x3. You are to use the same weight until you can complete 5 sets of 5 reps, and only then increase the weight. 2. Work Up: This variation allows you to start with a lighter weight and work up over the 5 sets, to your 5 rep maximum for the day. This means that the 5th set is your heaviest. Here is how this might look: 135x5, 185x5, 225x5, 275x5, 315x5. The next week you would come back and try to increase the weight on every set, but pay particular attention to increasing the weight on the 5th and final set. 3. Work Up and Down: This variation is similar to the previous; except that you work up in weight more quickly so that your heaviest set is your 3rd set. Once you hit your heavy third set, you decrease the weight for the 4th and 5th sets. For example: 185x5, 225x5, 275x5, 245x5, 225x5. The next week you would try to increase the weight on every set, but especially on sets 3, 4, and 5. How To Use 10x10: You begin by doing 10 reps with a weight. Rest 60 seconds and perform another 10 reps. Continue in this manner, without changing the weight, until you’ve performed 10 sets. Keep in mind, however, that if you actually complete 10 sets of 10, you chose a weight that was too light. Ideally, a 10-set progression would look something like this: Set 1: 10 reps
 Set 2: 10 reps
 Set 3: 10 reps
 Set 4: 10 reps Set 5: 8 reps
 Set 6: 7 reps
 Set 7: 6 reps
 Set 8: 8 reps*
 Set 9: 7 reps
 Set 10: 6 reps

5 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

*Oftentimes, you get a neurological rebound effect at set 7 or 8 where you actually increase your reps again. Once you did achieve 10 sets of 10, however, you’d increase the weight the next workout. The program has been tried by tens of thousands of weightlifters, bodybuilders, and athletes, almost always to great effect. Even though it is, by weightlifting standards, an “old” program, it’s still worth doing. Just because a program is not the ‘flavor of the month’ anymore doesn’t mean that it lost any of its luster. One of the founders of 10x10, Charles Poliquin, explained that the program works because of the law of repeated efforts. In other words, you do enough reps of an exercise, even at a weight that’s submaximal, you are gonna grow.

Program Guidelines: • Due to the extreme work demand I won’t recommend a lot of freedom in its application. I suggest doing a 2 days on, 1 day off, 2 days on, 1 day off format. Repeat this format three to twelve times creating a 3-12 week program. Stick to the program for as long as you wish. • Always perform the 5x5 portion before the 10x10 portion. Rest for 120 seconds during 5x5 and 60 seconds for 10x10. • You are welcome to modify exercise selection based on your individual body needs. I recommend the 5x5 always remain with barbells and power moves to promote size. The 10x10 exercise selection can include flexibility and your own selection of favorite and responsive exercises. • Start off with weight selection that allows you to achieve 5x5 and 10x10 comfortably. Adapt to the total volume before adding resistance. • Muscle growth and fat-burning will result primarily on these three factors:

6 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

->Prime-Time Nutrition Windows: Strive for a 2:1 ratio of complex carbohydrates to protein at breakfast, 1.5 hours pre workout and within 1.5 hours post workout. Execute perfectly and your body will grow like a weed. If you can only eat three times a day, select these prime-time windows because your body is most sensitive and responsive to hypertrophy at these times. If you need help designing a meal plan, pick up No Nonsense Muscle Building, my flag ship product with Done-For-You meal plans at every caloric amount and I’ll show you how many calories to begin with. ->Sleep: You must sleep at least 8-hours a night. The earlier you go to bed, the better. Muscle-building and fat-burning hormones are unleashed under high-quality and regular sleep patterns. -> Supplements: Strive for at least 1 gram of fish oil for every percentage body fat on your body. If you have 20% fat, this means you need 20 grams of omega-3 fish oil (liquid is easier to consume than capsules for high dosage amounts). Ensure you’re regularly consuming a multi-vitamin like VGF 25+ from my nutrition store www.VinceDelMonteNutrition.com, and add a pre-workout drink like Extreme Rush to increase mental alertness, to hydrate your muscles, which enhances hypertrophy and intensity. I’m using Extreme Rush from www.bluestarnutraceuticals.com (Use the coupon code “maximize” for a discount) instead of an espresso and I am hesitant to say but I’m getting addicted to Extreme Rush, it’s that strong and the pumps are wild! And most importantly…

Train Like Mad! The best nutrition, sleep and supplements are USELESS without giving your muscles a reason to grow in the first place! Simply, COMPLETING the 1,000 Rep Muscle-Challenge each week will trigger your muscles into new growth.

7 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 1,000 Rep Muscle-Challenge Day 1: Chest, Biceps, Calves Exercises

Total Sets

Reps

Rest

Flat Dumbbell Chest Press

5

5

120 sec

Wide Grip Dips

10

10

60 sec

EZ Bar Preacher Curls

5

5

120 sec

EZ Bar Curls From Knees

10

10

60 sec

5

10

60 sec

Chest

Biceps

Calves Calf Presses

The mission begins: 250 REPS!

8 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 1,000 Rep Muscle-Challenge Day 2: Hips, Quads, Abs Exercises

Total Sets

Reps

Rest

Stiff Leg Deadlifts

5

5

120 sec

1-Leg Split Squats

10

10

60 sec

5

5

120 sec

5

10

60 sec

Hips

Quads Leg Presses

Abs Hanging Weighted Leg Raises

Half way: 500 REPS!

9 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 1,000 Rep Muscle-Challenge Day 3: Shoulders, Abs, Obliques Exercises

Total Sets

Reps

Rest

Standing Dumbbell Presses

5

5

120 sec

Dumbbell Front Raises

10

10

60 sec

5

5

120 sec

10

10

60 sec

Shoulders

Abs Supported Weighted Leg Raises

Obliques Weighted Cable Crunches

Holy Smokes: 750 REPS!

10 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 1,000 Rep Muscle-Challenge Day 4: Back, Triceps, Calves Exercises

Total Sets

Reps

Rest

Bent Over Rows

5

5

120 sec

Chin Ups/Reverse Grip Pulldowns10

10

10

60 sec

Close Grip Presses

5

5

120 sec

Barbell Skull Crushers

5

10

60 sec

Back

Triceps

YOU’RE A MACHINE... Mission Accomplished: 1000 Rep Muscle-Challenge Complete! Keep pushing next week...

11 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 500 Rep Muscle-Challenge Day 1: Chest, Biceps Exercises

Total Sets

Reps

Rest

Flat Dumbbell Chest Press

5

5

120 sec

Wide Grip Dips

5

10

60 sec

5

10

60 sec

Chest

Biceps EZ Bar Curls From Knees

125 REPS!

12 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 500 Rep Muscle-Challenge Day 2: Legs Exercises

Total Sets

Reps

Rest

5

5

120 sec

5

10

60 sec

5

10

120 sec

Hips Stiff Leg Deadlifts

Quads 1-Leg Split Squats

Calves Calf Presses

250 REPS!

13 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 500 Rep Muscle-Challenge Day 3: Shoulders, Abs Exercises

Total Sets

Reps

Rest

Standing Dumbbelll Presses

5

5

120 sec

Dumbbell Front Raises

10

10

60 sec

5

10

120 sec

Shoulders

Abs Supported Weighted Leg Raises

375 REPS!

14 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 500 Rep Muscle-Challenge Day 4: Back, Triceps Exercises

Total Sets

Reps

Rest

Bent Over Rows

5

5

120 sec

Alternating Cable Rows

5

10

60 sec

5

10

60 sec

Back

Triceps Barbell Skull Crushers

500 REPS! You’re Amazing!

15 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 750 Rep Muscle-Challenge Day 1: Chest, Biceps Exercises

Total Sets

Reps

Rest

Flat Dumbbell Chest Press

6

6

120 sec

Wide Grip Dips

8

8

60 sec

EZ Bar Preacher Curls

6

6

120 sec

EZ Bar Curls From Knees

6

9

60 sec

Chest

Biceps

190 REPS!

16 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 750 Rep Muscle-Challenge Day 2: Legs Exercises

Total Sets

Reps

Rest

6

6

120 sec

1-Leg Split Squats

8

8

60 sec

Leg Presses

6

6

120 sec

6

9

60 sec

Hips Stiff Leg Deadlifts

Quads

Calves Calf Presses

380 REPS!

17 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 750 Rep Muscle-Challenge Day 3: Shoulders, Abs Exercises

Total Sets

Reps

Rest

Standing Dumbbell Presses

6

6

120 sec

Dumbbell Front Raises

8

8

60 sec

Supported Weighted Leg Raises

6

6

120 sec

Weighted Cable Crunches

6

9

60 sec

Shoulders

Abs

560 REPS!

18 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte Fitness Presents 750 Rep Muscle-Challenge Day 4: Back, Triceps Exercises

Total Sets

Reps

Rest

Bent Over Rows

6

6

120 sec

Alternating Cable Rows

8

8

60 sec

Close Grip Presses

6

6

120 sec

Barbell Skull Crushers

6

9

60 sec

Back

Triceps

740 Reps + 10 Bonus Reps For Finishing YOU’RE READY FOR 1,000 Reps!

19 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Vince Del Monte: What’s this guy all about?

Read my strange but true story… Hi there, this is Vince Del Monte, and I’m really excited that you grabbed this report because you probably want to know why my strange but true story has anything to do with you. You see, if you told me 10 years ago that I would become a muscle-building expert and author, I would have rolled my eyes and said, “Whatever…”

20 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Why? First off, I used to be nicknamed “Skinny Vinny” all through high school. I mean I was 149 pounds at 6 feet tall. I was weak, scrawny, a pushover around guys, and awkward with girls. I was the guy who went unnoticed in the room and hated taking my shirt off at the pool or beach, especially when I went to university and ended up becoming roommates with a bunch of the biggest and most ripped guys on campus. I’ll tell you about my buff and ripped college buddies in a moment… The worst thing about being skinny is that no one cares! I felt like I was a part of the “Skinny Silent Society” (I just made that term up) and wasn’t allowed to complain. What people didn’t know was that I suffered just like the overweight dude at the beach who was afraid to take his shirt off. Whether you are too skinny or too chubby, I know your pain. If it wasn’t for my father, who introduced me and my two younger brothers to the world of long distance running, I don’t know how I would have survived the embarrassment and insecurity I suffered from being so damn skinny. Fortunately, I became very fast at long and middle distance running and found my identity as one of those lean, mean, running machines. I ran competitively from the age of 14 until my college eligibility ran out at 22. I had just finished a four year Kinesiology Degree (health sciences) at the University of Western Ontario, and it was time to enter the real world. After living with these guys, you can imagine how badly I wanted to have everything they had. Girls. Power. Recognition. Confidence. Pride. Respect. And they were pretty darn fit too… And it was all because of the MUSCLE. But my luck was about to change… 21 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

I met my Skinny Guy Savior, a natural pro-bodybuilder from my church (of all places) who took me under his wing. I told him about the training program I was following from Muscle and Fitness and he laughed. He told me to burn all my fitness magazines and to stop wasting my money on supplements. But the best advice he gave me was, “Stop over-killing your muscles...” I started eating and training exactly how he told me. I had no idea how big and muscular I could get, but after the first month I had gained 20 pounds of lean muscle mass! I landed a date with the hottest Italian brunette at my gym! My buddies couldn’t believe how fast I had changed, right before their eyes. My Mom thought I was on steroids and started saying, “Don’t get any bigger…” No one was calling me “Skinny Vinny” anymore. Over the course of six months I went from a 149 pound scrawny distance runner, to 190 pounds of solid muscle, with around 10% body fat. I wasn’t the biggest guy in the gym, but I literally felt like a new man. I felt unstoppable. That was around the same time my personal training career started to explode…. Just like you, I wanted everything I thought I couldn’t have. All the trainers at my gym quickly labeled me as the “the transformation specialist,” because I was working with guys and gals, young and old, beginners and athletes, who also started getting near-perfect bodies after using the same system my Savior shared with me. I was happy making decent money working at the gym, and because of the new muscle on my body I was feeling great and I was confident in any situation. I became “the fitness guy” in my group of friends, and I found a new identity in my new body. Skinny Vinny was dead and Vin-Sanity was alive! That was the nickname I earned from a trainer at my gym after we trained together.

22 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

I had no interest in writing a book or making a website. I was pretty happy just servicing the 40+ clients I had at my local gym, but my clients, friends and fellow trainers kept bugging me to make my system available to the world. I finally gave in and launched No-Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain in May 2006. I have sold more than 30,000 copies of my book to customers in over 120 countries! I continued to be one of the most sought out fitness professionals in my area, a regular contributor to Men’s Fitness and Men’s Health Magazine, and an Advisory Member for Maximum Fitness Magazine. I’m also a regular contributor to dozens of online and offline magazines. In 2005, I ventured into the fitness-modeling world and won the Canadian Fitness Model Championships. In June 2008, I competed again and placed 3rd at the World Fitness Model Championships. As of today, as per Clickbank.com, a site that ranks all the top programs in the world, NoNonsense Muscle Building is the number one book on the Internet. Who would have ever thought, eh? I say “eh” a lot since I’m Canadian. A few interesting things about me: I grew up in a very strong faith-based home; have a huge Italian family; married the perfect woman who loves fitness as much as I do; love to travel; watch loads of movies; listen to lots of house music; and have a massive business and fit- ness library of books. Over the past six years I’ve fallen in love with the NATURAL bodybuilding and fitness lifestyle, and continue to practice what I preach. I am always releasing new programs and systems to give you a brand new body and brand new life. I’m blessed to have discovered my higher calling as a fitness professional who services the skinny guy and gal, so you don’t have to make the same mistakes I did – mistakes that 23 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

many guys and gals are still making today. I really want to shortcut your journey to success and get you a near-perfect body in the next few months. So that’s my story. I look forward to being a part of your “story.” Please head on over to www.VinceDelMonteFitness.com to sign up for my free newsletter so we can stay in contact. I’ll email you my latest and best muscle-building and fat-burning tricks and tips every few days. Vince Del Monte P.S. Want to friend me up on Facebook? Join my fan page with over 8,000 people: http://www.facebook.com/pages/Vince-DelMonte/26468623640

24 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Want to view my You Tube videos? Check out over 260 videos: http://www.youtube.com/user/vincedelmonte?blend=2&ob=4

And be sure to bookmark my web home, my blog: http://www.vincedelmontefitness.com/blog

25 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

Who The Heck Is “Six-Pack” Artus Shakur? Artus Shakur is a talented professional athlete, impressive fitness model competitor, and co-creator of 1000RepMuscleChallenge.com Born in Eastern Europe, Istanbul Turkey, and having come from a professional soccer backround at the youthful age of only seventeen. After experiencing a serious knee injury at twenty, and being told by physicians that he would never able to partake in professional soccer again, Shakur was devastated. Yet he began to heal from his injury; mentally, physically and emotionally. He included physiotherapy into his daily rehabilitation regime. For the first time at the age of twentyone he began to lift weights. At first, to heal his injury; then he found himself enjoying the results he was attaining. Once fully healed from his injury, he decided to make a brave move to Canada. Achieving receiving a certification as a Personal Trainer, and working for one of the largest fitness centers in the Country – Premier Fitness, Shakur began to take control of a newfound dream, and passion; helping others attain their highest potential and fitness goals. As such, he is now attaining a self-filled prophecy to become a fitness model; and he has only just begun.

More On The Man With Ridiculous Abs... As Shakur began to help dozens of clients achieve their fitness goals; the good news spread like rapid fire. (bring this paragraph up) Because of this, his local popularity progressively began to soar. With his authentic and ef- fective approach, clients both male, female, young, and mature alike, all began to see vast and positive improvements within their newly rejuvenated lifestyle. Overloaded with the high demand of clientele, and becoming increasingly difficult for clients to schedule virtually any appointments to be trained with him; Artus began to pon26 © Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011. All rights reserved.

der as to why he set out to help others in the first place. Was it to have nearly zero availability? Was it to have only high-ticket clients? Instead, Shakur teamed up with one of his closest friends and training partners, Vince Del Monte, and created the 1,000 Rep Muscle Chal- lenge to help train everyone, at any level, for a low and affordable cost. Shakur also gives away loads of free material throughout his web-based resources. Be sure to friend up Artus on Facebook and You Tube. Join his fan page where you can interact with him and his followers: Want to view Artus’s You Tube videos? http://www.youtube.com/watch?v=cWBl2rlZeNQ

Check Out Artus on Facebook: http://www.facebook.com/pages/Artus-Shakur/108095049242212

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