No Nonsense Muscle Building - Men
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NO-NONSENSE MUSCLE BUILDING Hello and Welcome! Thank you for trusting me and purchasing my e-book NoNonsense Muscle Building: Skinny Guy Secrets to Insane Muscle Gain. I debated until the wee hours of the morning (right now it’s 2:30 a.m. and if you know me then this won’t surprise you - I get my best
Skinny Guy Secrets To Insane Muscle Gain
No Nonsense Muscle Building
Introduction Preface
IMPORTANT This program is a step-by-step program that involves gradual but consistent progression to the point of lifting very heavy weights. Proper warm-up is mandatory before every workout to ensure that you protect your tendons, ligaments, and joints from injury. Although exercise is beneficial and this program has been created to progress beginners to advanced and elite training levels there is still the risk of injury. Vince DelMonte Fitness and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program or other exercise, even if it is progressive in nature. If you experience any strain or pain while training, stop and immediately consult your family doctor.
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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No Nonsense Muscle Building
Introduction
INTRODUCTION Hello and Welcome! Thank you for trusting me and purchasing my e-book No-Nonsense Muscle Building: Skinny Guy Secrets to Insane Muscle Gain. I debated until the wee hours of the morning (right now it’s 2:30 a.m. and if you know me then this won’t surprise you - I get my best ideas at these times) whether to call this book “Skinny Guy Secrets...” or “Average Guy Secrets...” The reality is that building muscle is building muscle, so this program and system will work for anybody. Young or old. Male or female. Skinny or chubby. But since I used to be a former ‘skinny guy’ myself, my inspiration to write this book is a result of wanting to help as many skinny guys - I mean, hard gainers - as possible!
This Step-By-Step Program is loaded with unconventional training methods and proven techniques that allow you to safely, quickly and effectively transform your body to any level of muscularity and any level of conditioning that you desire. Whether you want to tone and firm up, require sport-specific conditioning, compete in a Fitness Model or Bodybuilding competition or to simply pack on 20, 30, 40 or even 50 pounds of new muscle to your frame, this program can help you achieve real results! And like I promise on my web site, you can do this without drugs, without spending a fortune on supplements and without wasting another second in the gym. All the information you need to be successful is within the pages of this book. This book is easy to read, straight to the point, concise and contains the ‘core’ of my Knowledge. Much of what is out there is pretty boring and academic. I don’t want to give you anatomy, physiology or biomechanics lessons. Instead, you’ll be given the ‘nuts and bolts’ information – the important stuff! This book is simply a collection of the most important, time tested, no-nonsense muscle building principles that you must use as your stone and mortar. I work at a gym in Hamilton, Ontario, called Phoenix Fitness. This is where I run a Personal Training Department of 14 full-time Personal Trainers (and growing). Over the last few years I have been doing ‘in-the-trenches’ research on trainees ranging from the ages of 14-75 years. I have been able to measure client results every step of the way and compile pages of useful data. I have synthesized all my knowledge and ‘real-world results’ into a book that encompasses my ‘core’ systems and techniques. I am about to share with you the best of the best. I have condensed everything you need to know into one small book.
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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No Nonsense Muscle Building
Introduction
And that’s what you have right now. The best information packaged from years of study and research and real world testing. I encourage you to read every word. Do not skim this manual to find a ‘tip’ or something ‘new.’ This is not a rehashed newsstand magazine with the same conventional thinking you have been exposed to in bodybuilding magazines and on the Internet. The key to your success lies in the pages of this particular book. The techniques and principles will be the building blocks of success from now on. I promise that if you follow every single technique laid out in this book (training, nutrition, stretching and the psychological components), you will build new muscle and your strength will dramatically increase.
However, before you begin this program you have a task –and this is your first step to trusting what I have to say!
TIME OFF If you have been training for more than three consecutive months without a break, I am not suggesting or recommending – I am TELLING you - to take ONE week off from ALL training. Better yet, do not even think about going to the gym. This will ensure that your body is FULLY recovered before you begin this program. I need you 100% fully recovered before we start this routine to help you build some serious muscle! Instead, print off this manual at your local Business Depot, get it nicely bound and start studying the content over the next week. Better yet, read it a few times and ingrain the content into your head!
Lastly, when reading through this manual you must follow every single section of this course. You will not be as successful if you pick and choose. This program is not designed to be ‘compartmentalized.’ It must be integrated as a whole. Think of the Titanic –the largest ship up to that point in history. The Titanic was thought to be an unstoppable force. It was created as a series of compartments and it was thought that if one section got flooded then the whole big unit would not sink because the water would not be able to get into the other co-joining compartments. As you know, the Titanic sunk because the ‘compartment’ strategy did not work.
If you do not follow one section of this program, problems will arise and the ‘water’ will overflow into other areas of your training and ‘sink your boat!’ I repeat, you must follow every section without fail! Welcome to the world of No-Nonsense Muscle Building & Weight Gain! The difference between success and failure is the decision to just go for it. This is YOUR chance. And there is absolutely no reason why you cannot do it. I’m giving you the MOST personal, most privileged information, organized in the exact, proven formula you need to build your own road to success. And I can’t wait to hear all about your results!
I hope you have a great workout and thank you for being my customer!
-Vince-
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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No Nonsense Muscle Building
Table Introduction OfChapter Contents 1
No-Nonsense Muscle Building: Skinny Guy Secrets to Insane Muscle Gain By Vince DelMonte
TaBLE oF ContEntS Chapter 1 Top 14 Mistakes to Avoid Before You Even Start Training
Page 6
Chapter 2 The Top 12 Bodybuilding Myths
Page 23
Chapter 3 How to Build Muscle
Page 34
Chapter 4 Recovery Methods How to Accelerate Recovery
Page 48
Chapter 5 Maximizing Hormonal Responses for Maximum Muscle Growth and Maximal Fat Loss
Page 52
Chapter 6 Explosive Fat Burning Secrets
Page 61
Chapter 7 Massive Eating and Nutrition
Page 74
Chapter 8 Making Sense of Supplementation Choose Them Wisely
Page 115
Chapter 9 Injury Prevention and Avoiding The Causes
Page 137
Chapter 10 No-Nonsense Maximum Muscle Growth Program
Page 144
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Chapter 1: Top 10 Mistakes to Avoid Before You Even Start Training 1. NOT HAVING A GOAL. All good plans start with a clear, concise picture of the desired objective. The main problem starts when the objective is not clearly defined. When was the last time you tried to buy a new car and you just hoped the money would show up in your account? Hopefully never! So why do so many people go the gym and hope that they will build muscle and lose fat? You must have clearly defined goals that work like magnets. They pull you in their direction. The better YOU DEFINE them, the better YOU DESCRIBE them, the harder YOU WORK to achieve them, the stronger THEY PULL. And I’m sure you will agree that there are a truckload of excuses to block your road to becoming ‘buff,’ so you’ll need a very strong magnet to pull you forward. My father always said, “Vince, obstacles are what you see when you take your eyes off the goal.” So your first step is to WRITE OUT, DEFINE and DESCRIBE your goals. This goes further than just saying, “I want to build more muscle.” It suggests you need to be clear, specific and detailed as well as visual about what you wish to achieve. Defining your goals might include how much specific weight you want to gain, what size of clothes you will fit into, the people you wish to associate with, the lifestyle you live, and how you feel each day. Visualize how your goals will affect everything and everyone around you and set that picture as your true goal.
Before we continue, do a quick mental assessment of the guy or girl you want to look like – physique wise. Would you like to look like Ronnie Coleman or the guy on the cover of Men’s Health magazine? Would you like a hard bodybuilder body or a leaner, more athletic body? Do you want to simply look good in clothes or do you want to look ripped naked? Perhaps you have a friend you wish to resemble? Conversely, make a quick mental assessment of the guy or girl you never want to look like – physique wise. From my observation, the individual who has well defined and descriptive goals is the one who resembles your desired physique and lifestyle. Am I right? Thought so! Those who think that their bodies – pear-shaped or thin – can’t be transformed, just don’t have enough reasons to change You must HAVE ENOUGH REASONS. Are you sick and tired of being called silly nicknames? Are you tired of being weak? Are you frustrated that you can’t wear the clothes you want to wear? Do you just feel discontent with your level of fitness or energy? Do you want to look good for the opposite sex? Do you want to impress others and demand respect?
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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I’ve learned that reasons come first and answers second. It seems that life camouflages the answers in such a way that they only become visible to those who are inspired enough to look for them – who also have driving reasons to look for them. I am sure you would agree because this example could relate to you. You knew that you wanted to transform your body and went on a mission to find success. Fortunately, you are now holding the answers to your questions in your hand (or on your computer screen) and the answers, methods and solutions you’ll need to solve your problems will be revealed to you as you read this manual. I know your motivation must be strong to take your level of fitness to a new level, however, have you asked yourself, “What truly motivates me?” “What are my ‘hot buttons’?” You must discover your own list. I encourage you to do a mini inventory and after defining your goals, ask yourself, “WHY are these my goals?” Perhaps it is for recognition or a certain feeling, the challenge, to fit into old clothes, to go to the beach without embarrassment, to impress the opposite sex, to increase your self-esteem and/or to prevent health problems. You must WRITE these reasons down and remind yourself of the consequences of not taking action. These reasons are your lifelines; they will keep your focus aligned on your target.
2. ‘Hard Gainer’ – Dump the Title! As soon as you start labeling yourself as a ‘hard gainer,’ you will bring your results to a screeching halt. This phrase has enough power to sabotage your potential for a muscular physique before you even begin reading this book. Keep calling yourself a ‘hard gainer’ – or a ‘no gainer’ and don’t be surprised if you continue to waste time, effort and money. If you’re lucky maybe you will build 5- 10 pounds of muscle a year. But if you still don’t look like someone who actually lifts weights and want to put on 20, 30 and even up to 50 pounds then this next section is CRITICAL! The problem I have with the term ‘hard gainer’ is what happens when people perceive themselves to be so-called ‘hard gainers.’ Sure you might be a ‘hard gainer’ but I think that most skinny guys believe they are actually ‘no gainers.’ ‘Hard gainers’ do exist but --
THERE IS NO SUCH THING AS A ‘NO GAINER!’ You might think you are a ‘hard gainer’ because you have trained religiously for few years, you eat the right foods, take all the latest supplements and yet no one can tell you work out! Everyone has the ability to put on slabs of muscle in record time, and I have proven every client that was a perceived ‘hard gainer’ - dead wrong. The term ‘hard gainer’ is just a poor excuse. Plain and simple: excuses are for the weak. It’s easy when your workouts are © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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inconsistent, your training is sub-maximal or if you indulge in an extravagant social lifestyle to simply shift the blame from yourself and make an excuse. Don’t worry, you can just keep telling everyone that you are a ‘hard gainer.’ Correct?
This term is a great disguise for skinny guys who never reach their true genetic potential. Instead of taking responsibility for your actions, it’s a lot easier to pull out the ‘hard gainer’ card and flash it to everyone. It sits by your driver’s license and becomes a part of your identity. Consider this. It’s like saying, “I can’t afford it.” This should be considered a deadly statement because it forces your brain to stop working and reinforces a false perception of your true abilities. Instead you should say, “How can I afford it?” By constantly saying, “How can I afford it” or “I can afford it,” you will reinforce a new perception of yourself - you will no longer think of yourself as poor, but as a rich person. If you examine these two statements, you will see that “How can I afford it?” opens your mind to examining the possibilities of accumulating wealth. “I can’t afford it,” on the other hand, closes your mind to any possibility of attaining what you desire. Let’s make this example practical now. By simply being aware of the words you use, you can self-detect your self-perceptions. By changing your words, you can begin to change your self-perceptions - if you choose. So by simply reminding yourself to say, “There is no such thing as a ‘hard gainer’” you will be able to bring out the muscular person inside of you. By saying, “I am a hard gainer” you are reinforcing the small and weak person who was already there. Do you truly think that you can casually or unintentionally become ripped and muscular? NO WAY! Do you really think deep down that if you believe you are a hard gainer and a muscular physique is out of your limits, that you will ever achieve any SIGNIFICANT RESULTS? Of course not! I’m not talking about 3 or 5 pounds of muscle a year. I’m talking about 20-50 pounds of massive muscle. Every trip to the gym, every set, every meal, every shake you gulp down will be snuffed out because the beliefs in your mind have sentenced you to a life of smallness. The very first step you must take before you read any of the training or nutrition content of this book is DITCH THE TITLE.
Stop labeling yourself and start thinking of yourself as aN ‘untapped reservoir with explosive muscular strength.’ © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Many personal development coaches stress the principle, ‘you get what you focus on.’ Therefore if you focus on being small, you will be small. Focus on being big and muscular and this will direct your mind and actions to the things you must do to become just that. All actions come from your beliefs and if you truly don’t believe that you can succeed then what chance do you have?
Focus on believing in yourself and your abilities and re-classify yourself as a ‘consistent gainer’ or an ‘unstoppable gainer’ or whatever title suits your motivation best. If you focus on being successful you will be and you are already one step closer to becoming the person you really want to be! 3. Avoid the Two Most Dangerous Words in the English Language! Your brain is designed to protect your body. Your body does not like change. It actually FEARS change and will do everything in its power to prevent your body from experiencing something different - whether it is creating a new habit or forming a new lifestyle. The thoughts and words that you use will dictate the actions that you will take. Do you know what the two most dangerous words in the English language are? I Know!
What is your immediate response when I say: “You must eat more to get bigger”? “You must recover before you start your next workout”? “You should eat more fruits and vegetables”? I know. I know. And once more - I know. Do you know why this is your immediate response? Because as soon as these TWO DEADLY words leave your mind your brain switches off. That’s right - it simply stops thinking. Your body is smarter than you think and can detect potential for change. Your body does not want to go through an extensive training program or a bulk up phase or adapt to a new lifestyle. It would prefer to stay in ‘balance’ and sit still. I am here to convince you otherwise. “YOU DO NOT KNOW ANYTHING” That’s right, and I will say it again a little nicer without screaming at you this time, “You do not know anything UNTIL YOU HAVE DONE IT.” People confuse ‘knowing’ with ‘doing.’ You DO NOT LEARN ANYTHING BY TALKING ABOUT IT. You don’t know anything about ‘BULKING UP’ until you have actually ‘bulked up.’ You do not know anything about lifting heavy weights until you have actually lifted heavy and seen the benefits. I think you get the point.
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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DO NOT CONFUSE ‘KNOWING’ something with ‘DOING’ it.
You might have TALKED about ‘bulking up,’ or TALKED about lifting heavy but you DO NOT TRULY KNOW ANYTHING UNTIL YOU DO IT – UNTIL YOU ATTACH A PERSONAL EXPERIENCE TO IT. The reason I stress this so much is because you must adjust your mind-set to what you are about to take in. If you read a technique, tip or concept that you have read somewhere else then your immediate response might be, “I know that.” But ask yourself HOW you know that. Do you “know that” because you read about it or talked about it? Or do you “know that” because you have actually done it yourself and experienced the benefit? I strongly ask you to remember this when you stumble across a section in this book where something might sound redundant. If you “know that” but have not truly experienced success from it, then you have only heard about it or read about it.
TRUE learning comes from DOING not talking about it or reading about it. Avoid these two deadly words and you will be more mentally prepared to do what you must DO to succeed. The Second Most Dangerous Word – Tomorrow
I learned from my parents when I was young that, “The most life-destroying word of all is the word tomorrow.” The poor, the unsuccessful, the unhappy, and the unhealthy (being overweight or skinny could fit this example perfectly) are the ones who use the word tomorrow the most. These people often say, “I will start my diet tomorrow.” Or, “I’ll start investing tomorrow.” Or, “I’ll start learning more tomorrow.” And so on. The word tomorrow is the word that destroys more lives than any other single word. My parents have said, “The problem with tomorrow is that I have never seen a tomorrow.”
Tomorrow does not exist. It is not promised and it is not guaranteed. Tomorrow only exists in the minds of dreamers and procrastinators. 4. Setting Performance Goals versus Outcome Goals – Know Which Ones to Set.
People who put off ‘till tomorrow find out that their bad habits will eventually catch up with them. My parents would conclude with “I have never seen a tomorrow. All I have are today’s.” Therefore today is the word for winners and tomorrow is the word for procrastinators. Of all the things I learned from my father, (as a Pastor, I see him as my Spiritual Personal Trainer) in my early days as a teenager, it was that goal setting would have the most profound effect on my life. Every aspect of my existence – my athletic accomplishments, my income, my relationships, my spiritual life and my level © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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of knowledge – all changed for the better. Each year my father would have me and my two brothers write out our goals for the upcoming year. Our instant response was, “Do we have to?” It seemed more like a chore at the time, not knowing that this would be a life-changing habit that would be repeated every year for the rest of my life. This leads me to include an entire section of this book discussing this often misunderstood process.
What most people don’t know is that effective goals focus on performance, not outcome. I will use the term performance to also parallel the word ‘habit.’ Performance or habit is what you control. Outcome is often controlled by others. An athlete may have an outstanding performance and not win a contest because other athletes have performed even better. Conversely, an athlete may perform poorly and still win if all the other athletes performed at a lower level. If an athlete’s goal is to run 12.10 seconds in the 100m race, the athlete has greater control in achieving this goal than winning. However, the athlete has even greater control of achieving a goal if the goal is to run using the correct form and driving the knees through the entire race. This performance goal ultimately gives the athlete more control over his/her performance. My private clients often begin by sharing their ‘outcome’ goals, which is certainly important, but fail to recognize that it is their habit goals that will determine their level of success. What is wrong with goals such as, ‘lose weight, tone up, build muscle and feel better?’
Setting ‘outcome goals’ is a surefire way of failing. You do not have control of the ‘outcome.’ You cannot control the amount of fat you will lose or the amount of muscle you will build. However, you can control the habits that are required to lose fat and build more muscle. You DO have control over the habits that will allow you to build more muscle and lose more fat. You can control how many meals you eat each day and the amount, how heavy you lift, what kind of foods you eat, how much sleep you get, how intense you train, what time you wake up, how many times a week you go the gym, and how you spend your social life. You see the difference? The first type of goal focuses on an ‘outcome.’ Outcomes are out of your control. But, bad habits can be starved and destroyed and new, hopefully ‘good’ habits, can be born and fed.
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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5. Not Being Truly Committed to Your Goals. Your commitment is the vehicle that will drive you forward. What are you truly committed to right now? What takes up most of your time, energy and attention? Behind these answers lie your commitments. In today’s world, change is constant. Mandates change, interests change, circumstances change and priorities change. What you are doing today for a certain result may not be enough for tomorrow. Each day your commitment will be challenged. What keeps you committed? When you are struggling to be truly committed, this is a good time to review the reasons for your goals. As you read on, I will need you to record on a piece of paper the habits in your life that will be required to change so that you build more muscle and lose more fat. These will be your SET goals!
Often I see clients involved with their goals but they are not committed to their goals. What is the difference? There is a big difference - the kind of difference that separates day from night, fat from slim, scrawny from brawny, and success from failure. You can be involved in church but not be a true Christian; you can be involved in a relationship but not really be there; you can be involved in a fitness program but not be truly committed. Is this you?
My goal is not to question your commitment but to guide you in discovering why you may have not succeeded in the past, and what you need to do differently in order to achieve a better body this time around. Re-evaluate your priorities. Are you prepared to invest the optimal amount of time, attention and energy to get what you want or are you just hoping this program will work for you? When was the last time you hoped for something and it happened? Probably never, right! Before you read on, ask yourself if there is any circumstance that could prevent you from achieving your goals and begin planning how you will RESPOND if and when that circumstance arises. Better yet, mentally commit right now that you will not allow anything to prevent you from breaking your commitment! © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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6. Not Prepared to Break Old Habits and Build New Habits. Habits are basically like automatic behaviors. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. If it were, you would have no financial problems, perfect relationships, a healthy body and you would be rocking this world! The ‘sick-cycle’ is the term I use to describe the continuous cycle of poor choices.
When we continue to make choices that lead to the same dead end, we are in the midst of a sick cycle. It’s interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Isn’t this foolish? Why can’t we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work! Creating new habits to transform your body into a Greek-God or a Greek-Goddess is not easy and will require you to assess which habits in your life need to be destroyed. But you probably already know what habits are destroying your progress. Knowing what to do is not enough. In my opinion, YOU DO NOT TRULY KNOW ANYTHING – you might have talked about it – UNTIL YOU actually EXPERIENCE AND LIVE IT!
“A bad habit never disappears miraculously; it’s an undo-it-yourself project.”
-Abigail Van Buren-
Here are some tips to help you create new habits: In his book “The Seven Habits of Highly Effective People” (Simon & Schuster, 1990), Stephen Covey compares the making and breaking of habits to the launching of a spacecraft. “To get to the moon,” writes Covey, those astronauts “literally had to break out of the tremendous gravity pull of the Earth.” I also have my own analogy that has helped me break my own bad habits: 1) Escape the Bondage. Visualize your hands clasped together, finger-over-finger, and tied together with tight string. This picture represents bondage to a bad habit. Every time you resist a bad habit, one of these strings will come undone – this represents resisting your bad habit once. Since you have only removed one string the bad habit is still present. However, as you continue to resist and resist, another string, and another, and another will fall off your hands and
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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eventually your hands will be free to move and come apart freely. This analogy works in reverse as well. Every time you reinforce a bad habit, a new string binds tighter around your hands and it will become harder and will require more time to remove all the strings tying your hands together. 2) A negative habit can be broken by replacing it with a new, more desirable habit. Rather than simply deciding to stop eating junk food, replace this behavior with a better one, such as deciding what groceries you will shop for. Instead of saying you will start eating every 3-4 hours, plan a time on Sunday where you will cook all your meals in advance. Instead of saying you will train more intensely, hire a Personal Trainer or find a workout partner. Instead of saying you will wake up earlier, go to bed earlier. 3) Change your environment. This might be common sense but it requires some hard decisions. When I had to prepare for a Fitness Model competition, I had to eliminate a huge component of my social life, which included turning down invitations to the local bar and poker nights with the boys. I knew I was weak (at the time) to resist certain foods and drinks that would be present and impede my progress. Did I get kidded by my buddies? Sure did. Did they understand? Probably not. Was it worth it? You bet! One of the most powerful methods to breaking a bad habit is to place yourself in an environment that encourages the ‘building’ of a new good habit. Instead, I spent time with my girlfriend who was preparing for the same contest and we would avoid restaurants and social environments that were ‘toxic’ to our discipline of maintaining new habits required to shed a lot of body fat.
A ‘non-toxic’ support system is often essential for life-enhancing change. 7. Not Putting A Deadline on Your Goals. My father always told me, “goals without deadlines are simply dreams.” Prior to making a true commitment, most people train on sporadic schedules whenever they feel like it. They also attain the attitude of “Well, it would be nice if I was able to tone up in the process.” What kind of lame approach is that to achieving your goals? Do you think Arnold, Lee Haney, and Ronnie Coleman wake up each day and say, “I’m going to try and get to the gym today, and we’ll see how I feel if I get there, and maybe train some upper body and hopefully build some muscle...” YEAH RIGHT! The instant you make a deadline with a goal - something will shift inside your mind. The clock will start ticking and it will force you to focus.
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Goals without deadlines are far less empowering, motivating and powerful compared to goals with deadlines. What goals do you have that do not have deadlines? You probably want to build some muscle or lose some fat when the time is right. However, these are just goals without deadlines. Once you have a deadline, all sorts of things will start to happen that would not have happened otherwise. Big goals require incremental sacrifice. They require daily attention. And in my opinion, they are accomplished because of these deadlines. Set a deadline to have this e-book read. Better yet, set a deadline to read each individual chapter. Do you want to build 5 pounds of muscle? Set a deadline. Do you want to compete? Pick a show and register today. Do you want to gain 50 pounds of muscle? Set a deadline. You’ve got to have a goal. But a goal without a deadline is like a story without a point. What’s the point? Choose your next goal and set a deadline today.
8. Failing to Prepare is Preparing to Fail. I could not agree more strongly with the late Benjamin Franklin, “Failing to prepare is preparing to fail.” Training without a program is like building a house with out a blueprint. How will the final product look – if a final product is even achieved? When I refer to plan, I’m referring to all the specific details of an exercise program. I’m referring to the muscles trained, specific exercises chosen, the number of sets and reps, amount of rest, the tempo etc. These details must be pre-planned before you even go to the gym! Yes, this is a true plan. How much easier will it be to maintain your focus every time you arrive at the gym? Having a plan to follow leads to one simple task – work it and execute it! This applies to your nutrition plan as well. You must know what foods you will eat, in which amounts, and at what times. Once you have created your plan, again, this leads to one simple task – work it and execute it!
The programs I have designed for you are essentially your blueprints – they are very powerful training and nutrition tools. You have one simple job – EXECUTE!
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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9. Not Writing it Down. Having a plan is a start but this next rule will take it one step further. WRITE IT DOWN. By writing your goals and writing out your plan, it will help you visualize the future and it will raise your level of commitment. Did you know that only 5% of the population actually write down their goals and action plan? No wonder there are so few people who are living dissatisfied and far from their genetic potential. Writing down your goals and plan is your road map to success and will set the ball in motion. The main reason I need you write down your goals and plan is that it creates a set of instructions for your subconscious mind to carry out. Your subconscious mind is an extremely powerful tool. It cannot decipher between right and wrong and it does not judge. Its primary function is to carry out its instructions.
WRITE IT DOWN Not only should you write down your goals and plan but you must write them down in complete detail. Again, the goal is to give your subconscious mind a detailed set of instructions to work on. The more information you feed it, the clearer the final outcome becomes.
In addition, write your goals and your plan in present tense. Do not write, “I will gain weight by next month.” Guess what? This causes your brain to switch over and favor your subconscious mind’s path of least resistance. I guarantee, month after month, you will still be saying, “I will gain weight by next month.” Instead, write, “This month I will gain weight no matter what.” I guarantee that this will be the month that you gain weight! Don’t ask me the full psychology, but for some reason, having goals and a plan written down makes them more important. Writing it down is a critical step to making your goals and plan real. Putting it in writing breathes life into it making it an unstoppable force!
10. Not Keeping A Log Book. Tracking your progress is mandatory. This is like professional sports teams competing without keeping score. Or like runners and swimmers working out without a stopwatch. How do you expect to get better? In my opinion, if you work out without a log book you really aren’t serious and should reconsider the reasons you work out. Feel free to continue working out - just do not expect significant gains.
Whether or not you buy a formal training log or simply buy a mini notebook, here is a list of things you should keep track of: © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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• Muscles Trained • Exercises Used • Weight Used • Number of Sets • Time to Complete Workout • Time of Day • Energy Levels 11. Using ‘Bad Information.’ I did a search for the phrase, ‘The truth and...” on a few popular bodybuilding sites and I found more than 12 pages of articles that began with, “The truth about abs,” “The truth about supplements,” “The truth about gaining mass,” and the list went on and on. It appears that the easiest way to become instantly credible on a topic is to name the title of the article, “The truth about what I would like to sell you!” Now don’t get me wrong, I’m not discrediting the authors of these articles – in fact, I probably agree with a good percentage of what some of them teach. But it’s interesting to see a variety of articles on the same topic that all begin with, “The truth about...” and both articles contradict each other! No wonder everyone is so confused and lost when it comes to finding good information. I believe that your level of success is completely related to the amount of information that you have on that particular topic. I assume you would agree or else you would not be reading my manual right now! So I applaud you for recognizing the benefit of seeking out information and solutions to your problems.
Here are some tips that will prevent you from being caught in the middle of what I call – ‘bad information.’ You’ve probably already been lied to, scammed or mislead numerous times.
You must learn to discern and become very wise if you wish to avoid getting burned for using ‘bad information.’ Understanding the root cause of ‘bad information’ is the first step to help alert your truth radar. Realize that weight loss alone is a 30-billion dollar a year industry. With this kind of money at stake, there are thousands of hungry marketers out there who will tell you anything – and try to sell you anything – that will deepen their pockets. On top of that, if you do a Google search on fitness you will find 227,000,000 results! Search ‘build muscle’ and 7,930,000 results come up. And search weight loss and 66,550,000 results come up! This should instantly tell you that there is no shortage of information. The problem is that there is too much information flooding TV infomer© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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cials, bookstore shelves, and dozens of magazines cluttering newsstands. If all of this information was correct then why is 60% of the North American population still considered obese? And just because an industry professional such as a dietitian, research scientist, MD, Ph.D., or Certified Trainer has some fancy initials behind their name does not qualify them as an expert. So how do you discover if you are reading the truth, the whole truth and nothing but the truth? I had to question a lot of the information out there too. This leads me to my next point!
12. Not Harnessing Your Power of Intuition and Instinct. This point applies to the above as well as your ability to make training decisions that no guru, expert, magazine, forum, best-selling book and not even I, can answer. If I told you that you have more answers than I do with regards to how to train, would you think I’m crazy? Now don’t lose me here. What I’m about to share with you is a philosophy that will serve you the rest of your life and teach you to go against the social pressure of not thinking for yourself – not to trust your instincts and intuition. All through modern history, from the church, government and science, we have been told how to think. I am often asked by my private clients after they invest a few thousand dollars into a one-on-one service what I think about certain matters with regards to muscle building or fat loss. I usually ask in return, ‘what do you think?’ I have drawn some horrific and blank stares in return from my response. I have discovered that they have been taught not to think, rather to be told, and to bow down to the fancy letters behind my name that I was awarded through the approved educational courses. I believe our early educational system has de-conditioned and reduced our ability to think for ourselves. This influence affects our training together as my clients appear unworthy of forming an opinion of their own because it may not be right. Are the only ones able to state their opinions those who start their sentence with, ‘Well the research shows...,” or have the fancy initials behind their name that ‘prove’ they must hold the keys to ‘truth?’ One of my personal goals as a Fitness Trainer is to empower and teach my clients that they hold the answers to their training questions. I’m simply here to use my
‘scientific’ knowledge, real-world experience and observation, and then take the client’s individual information and marry the two situations.
Some of the training principles I share are not documented in the latest university © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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studies because I believe that we do not need to wait for science to ‘prove’ anything before we can benefit from it. Science is simply a theory intended to provide objective analysis. Objectivity is lost during experimentation when the research conclusions are influenced by the researcher. I’m not trying to devalue or reject science but rather to teach you to keep science in context and understand how it is misused to make certain claims and beliefs, especially when the companies are paying the researchers’ bills. Intuition can be used interchangeably with the term ‘gut instinct.’ So how do you identify intuition? It’s simple - it’s when, ‘you feel it’s the right way to go!’ Remember that hesitation comes from your ego, fearing that you have made the wrong decision and what others will think.
If you look at transforming your body as more of an art rather than a science, you must learn to master your gut instincts. If you believe it is more of a science rather than an art, you will have to find comfort in your academic textbook answers. If you see it as science, expect test tube results.
13. Not Deciding to Be Successful and Not Taking Responsibility. I learned this philosophy from the Australian strength coach Ian King. It goes something like this: “You are getting everything you deserve right now based on the person you are being and the decisions you have made. You will continue to get the same thing if you continue doing the same thing. You will not get a different result unless you become a different person by habit and action.” This philosophy has seriously impacted me – everything you have in life is exactly what you deserve to have and everything you want to have.
Powerful!
Jim Rohn, one of the world’s greatest personal development coaches constantly preaches passionately on this topic and has this to say. “You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don’t have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes.” Brad Sugars, an Australian entrepreneur and wealth/business coach, describes an © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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excellent picture of this philosophy of taking responsibility. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line), and avoiding responsibility (playing below the line). Observe the words ‘victim’ correlating with playing below the line, and the words ‘victor’ correlating with playing above the line.
V I C T O R Y
Ownership Accountability Responsibility
V I C T I M
Blame Excuses Denial
Which line do you play in? It is much easier to play below the line, especially when our society reinforces this attitude. One of my goals in writing this book is to help you focus on reaching your full potential with regards to your physical being (although these principles apply to your intellectual, relational and spiritual life too).
Do you think that the best way to fulfill your potential is by blaming someone else? Does this way of living allow you to reach your full potential? Never! This is a guaranteed way of allowing short term relief but the downside is that it leads to a long term spiral downward of never gaining control of your life and not truly reaching your potential. So whatever body you are living in now – maybe it’s too thin, too big, too soft, too flabby, not tight enough, not strong enough and so forth – you are responsible for transforming your body for the better, if that is truly what you desire.
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14. Not Being Held Accountable. The famous King David of the Bible speaks about this issue in Proverbs 27:17 (New Living Translation). “As iron sharpens iron, a friend sharpens a friend.” This does not mean sharing your goals with the world but it does mean committing to a trusted friend – perhaps your training partner, your personal trainer, or a close friend of the same sex – what you plan on accomplishing, and allowing them to ask you the hard questions once a week. “Are you on track to your goals?” “Did you eat the 6 meals a day that you said you would?” “Did you perform your 5x of cardio at 7 A.M. like you planned?” “Did you buy water instead of Coke when you went shopping?”
Give your accountability partner permission to be hard on you. I once had a training partner that had a hard time keeping a schedule so he agreed in writing that if he ever missed more than two training sessions with me each month, he would pay me $500 cash!!! Nobody wants to appear apathetic, uncommitted and half-hearted towards their goals. This is why being accountable to a journal or a diary will not cut it. How will the piece of paper hold you accountable? There is no consequence to your action. Hold yourself accountable to someone you admire, who will not be easy on you and someone you do not want to disappoint. This might sound extreme and against the norm of society but if you want to look like the rest of society then live how the rest of society but if you want to look like the rest of society then live how the rest of society lives, without accepting the consequences of their actions or keeping commitments. As iron sharpens iron, a flame starts to burn, and as that flame burns it becomes so hot that the fire becomes an unstoppable force. Accountability is not designed as a guilt trip but as a tool to strengthen and reinforce your commitments to another human being. I promise you that you will gain inner strength and life from this activity and your commitments will burn hot and turn to hard, iron steal!
15. Ignorance I believe that what you are about to read will live up to its promise – but before we move on to disproving some of the most common bodybuilding myths, let’s ensure we sidestep the NUMBER ONE PITFALL and OBSTACLE that is stopping skinny guys from achieving their goals. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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IGNORANCE – the complete misunderstanding of the principles of muscle growth. And this is not completely your fault. Just spend a few hours on the Internet or flipping through the pages of a bodybuilding magazine and you will view an assembly of 10-50 workout routines in just one magazine. This leads the reader to believe there is no one way of training and variety is the key – however this is a misconception that can roadblock your success!
Think about it - your muscle has a specific personality and identity. A muscle is a muscle, it is not fat, it is not bone, it does not have feeling or emotions and it does not have a brain. Muscles CANNOT choose which stimulus they wish to respond to. Muscles will respond to a certain stimulus – without negotiation or bargain - no matter what condition. In fact, I will be bold enough to say that muscle – in most circumstances – will grow even in the harshest of conditions based on some universal principles that we will dive into shortly. Building muscle and getting lean and ripped has been complicated by the commercialized fitness industry, nutrition industry and supplementation industry – all driven for the sake of the almighty dollar.
With that in mind, it’s time to disprove some common muscle-building myths.
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Chapter 2: The Top 12 Muscle Building Myths 1. Nutrition Supplements Will Help You Gain Muscle Assuming your training, nutrition, lifestyle, and sleep habits are operating on the optimal end of the spectrum, introducing supplements will make a 10% difference - at best - and this is being generous. Generally I would say they make a 1-2 % difference because they only work in synergy when your training, nutrition and lifestyle are dialed in – and for most guys taking supplements, this is not the case. You will be more successful taking your fitness to the next level by mastering the training techniques, recovery techniques and nutrition habits that I share in this book. Pick up any bodybuilding magazine nearby and I promise you that the only thing those supplement advertisements will deliver is a lighter wallet.
Powders are nothing more than crushed up food and are loaded with artificial flavoring, preservatives, and lots of chemicals. Shakes are certainly convenient and may assist you in reaching your goal calories but do not kid yourself into believing that they will have the same anabolic effect as food
– don’t let any supplement ad convince you otherwise!
Dumping chemicals, artificial colors, flavoring, sugars, sweeteners, and preservatives into your body basically turns your insides into a toxic waste dump! And did you know that this toxic waste loves to attach itself to your fat stores, making it even harder to get rid of body fat? You can imagine how much harder it will be to build massive muscle in a toxic environment. What goes in must come out!
Put garbage in and garbage will come out in the form of decreased energy, slow recovery, poor appetite, poor sleep, and poor attitude – all elements critical for muscle building. When was the last time an athlete won, or a medal was won, or a team won on pills, powders and shakes? Never! Nutritional supplements – not even food – will stimulate muscle growth. But exercise does.
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2. You Need to Alternate Between Low Intensity Phases and High Intensity Phases The fact is that your muscles will only get bigger and stronger as a result of applying the most fundamental muscle building principle in this book – progressive overload. Low intensity training contradicts the most fundamental training principles required for building muscle.
Progressive Overload refers to gradually and consistently INCREASING the demands on the musculoskeletal system in order to continually make gains in muscle size, strength, endurance and flexibility. In simple terms – you must subject your muscles to an unaccustomed stress. When a muscle is subjected to a degree of unaccustomed stress and effort, (to the point of avoiding injury) muscle adapts to the added stress by growing larger. A simple principle by definition, but the term has been abused, taken out of context and very poorly executed. Remember that your muscles will only enlarge if you give them sufficient reason to. Many magazines say that progressive overload is as simple as doing more sets, more reps and more weight. This is PARTLY true. Misapplying this concept is where most people completely screw up the cornerstone of muscle building. If doing more sets was the answer, then high volume workouts, found in bodybuilding magazines, would be the key, and you would probably already be massive and ripped. Doing more reps is definitely not the answer, because every lady who lifted their pink colored weights with high reps would be muscular. And simply lifting more weight is not the answer because I know guys who can lift a lot of weight a few times and they are not the biggest guys. We will discuss this in greater detail later.
How will your muscles grow if you reduce the overload for a low intensity phase? No new muscle can be built because there is no overload. When you train light you are wasting your time and your body’s resources that could be used to restore and recuperate your body, which will accelerate your recovery and opportunity to overload again.
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Intensity is the least forgiving of the three main training variables –
Intensity, Duration and Frequency. This means that if intensity is decreased for a period of time, strength and muscle mass gains will deteriorate very rapidly. Decreasing the frequency and duration (more often has a positive response) have the smallest negative impact to your muscle gains, compared to the disastrous consequence of dropping your intensity.
If you are going to rest then rest; if you’re going to train hard then train hard. 3. If You are Not Getting Bigger Blame it on Your Genetics Too bad the advice of ‘choose your parents wisely’ is out of your power! The bottom line is that bad genetics is an excuse for the lazy. It’s an easy way out and it’s a very convenient cop-out especially when there is no one around to prove that it’s true. How sure can we be when the guy who cries ‘bad genetics’ is training his calves every few weeks as an afterthought and eats like “crap” when no one is around? Perhaps he was born with 50% less muscle fiber than the rest of us, but most likely it is because he has not learned the basics of muscle growth. Rarely are genetics the problem – most of the time the problem is YOU! However, if you truly are genetically cursed, you will ALWAYS have to work a little harder to keep up to par but I believe you will be quite surprised with the results you attain using my program. I would like to make this very clear though Skinny Guy! There is no excuse, I repeat – NO EXCUSE to throw in the towel and give up if you have muscle unfriendly genes.
By training smarter, you can overcome most obstacles and conceal your shortcomings. Remember, if a skinny long distance runner, like myself, who made his genes even more ‘slow twitch’ dominant by running 80-120 km a week for over 10 years than there is no excuse why you can’t build at least 30-50 more pounds of muscle than you have now.
4. Take Steroids if You Have Not Made Gains After a Few Years Again, the cornerstone of muscle growth is progressive intensity. Long story short – you must give your muscles a reason to grow. If you do not then they will simply
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laugh at you and go back to sleep. Most trainees have heard this message but fail to add the second part of the equation – recovery. Your muscle gains are 100% responsible for overloading them with more weight and reps, but as intensity increases over the years so does your need for more rest. Taking drugs will cure this problem because you will be able to train more often and recover quicker – but WHY? Would you rather not just take more rest days to ensure recovery? Yes, taking drugs such as steroids, growth hormones, and thyroid drugs will help you get that superhuman and ripped physique but at the expense of health risks like cancer, infertility, heart disease and degenerative diseases (not to mention horrible skin, pimples, acne, impotence, hair loss and raisin nuts)! The reality is that steroids increase your hormone production above normal levels, they allow you to be sloppy with your recovery, they allow you to be sloppy with your diet and they allow you to train carelessly and still make significant gains. I do not mean to moralize but you have two ways to look at it when deciding where you will stand: There is a 100% chance that as soon as any one of your friends discover (and they will) that you have been using the juice then all your hard effort will no longer count for anything. Your friends and peers will automatically discredit all your gains because they will contribute it to the juice. Are you prepared for this consequence? Just think about it. Every time you see someone who is very big and muscular, you probably think to yourself, ‘I wonder if he is natural.’ If he is, you are truly impressed, motivated and inspired. If he is not, than you brush him away with your hand and give him no credit at all for his physique. Do you want guys to discredit your gains for giving into curiosity? Alternatively, you can go through your entire life and always be curious about the gains you could have made with steroids but you can take pride in saying that every ounce of muscle you own was done naturally through your own true commitment, hard work, smart training and nutrition program – not from straying to the dark side . After a year or two of training, the intensity required to overload becomes much greater than the intensity required in the first few months of weight lifting.
Most guys are not capable of duplicating the intensity required to overload the muscle naturally. I believe this is because trainees do not take enough time between their workouts to actually create NEW muscle that will allow a future opportunity for overload. More advanced individuals must not necessarily work out harder, but they must work out smarter.
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Progress occurs during recovery, or between workouts. If the body has not fully
recovered and you return to the gym not fully recovered then it is literally impossible to overload your muscles again. Over-training is probably
the most common mistake of weight trainees of any level and becomes even more critical after a few years of training when results can slow. I will teach you how to FULLY recover to ensure you can continue overloading, which will reduce the curiosity of sticking a needle where the sun don’t shine!
5. “I’m Training To Sculpt, Tone, Shape And Define” This one cracks me up, and again, I wish it was as easy as painting a picture. Who ever thought it was possible to shape, define or sculpt a muscle? I don’t remember any chapters on this in anatomy class. Your muscles have an origin and insertion point, influenced by your genetics, and these factors will determine how a muscle is shaped.
Toned and defined muscles are simply a reflection of the amount of body fat surrounding the muscle. There is no such thing as toning a fat arm. You either get rid of the fat and make it more defined or you build muscle and make it bigger. Your body can only do one of four things – gain or lose fat and gain or lose muscle. This is important to clarify before you set your goals. Larry Scott, for whom ‘biceps peaking’ was named, didn’t have much of a peak but had tremendous biceps (that’s where the Scott curl bar came from too). The shape of your muscle is determined by your genetic makeup. When you work a muscle, any muscle, it operates on the ‘all-or-nothing’ principle, meaning that each muscle fiber recruited to a do a lift – along the entire length of that muscle – is contracted fully. Do you think your biceps say, ‘hey, we are doing concentration curls so we better start growing more fibers here in the middle of the bicep because this is a peaking exercise!’ Of course not. This is true of any muscle.
6. High Reps Equal Getting Cut And Low Reps Equal Mass Your muscles do not have multiple personality traits – they are either growing, shrinking or staying the same. If you want your muscle to grow then expose it to progressive overload. Gradually force your muscles to do more work – the intensity overload must exceed and out perform your last workout’s performance. If you are content with the size of your muscles right now this is easy – just keep doing what you are doing. And to make the muscle smaller - this is even easier – just avoid it and do not train it.
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You can not program certain exercises to get a muscle ‘cut’ or make a muscle huge this theory holds no water. Muscle cuts are a reflection of two features on the body: pure muscle size and the low levels of body fat (in the single digits). So, if you want to build massive muscles get ready to apply the fundamental principle of progressive overload. And if you wish to get cut and ripped be prepared to drop your body fat levels into the single digits. Next time you hear someone say, “I just lift light weights to get toned,” ask them if it’s working and point them in the direction of the cardio room as a better option.
Light weights do not build muscle - period. They will burn calories and that’s all. You’re better off maximizing your time by running or cycling. And if you see someone with the goal to get bigger and they are a cardio junkie – grab their hand, while they are kicking and screaming, and lead them to the heavy weights department. Now you know that lowering your body fat is for cutting and heavy weights are for building mass.
7. Yesterday Was Chest Day, Today Is Leg Day And Tomorrow Is Arm Day Splitting up a routine is presented like gospel, and in my lifetime never questioned as the way to structure a muscle building routine. And sure, splitting up a routine is fine and has some benefits BUT it is also the fastest way to over-train and burn out. Remember that you do not get stronger in the gym – you get stronger and bigger when you go home, rest, sleep, eat and are FULLY recovered. To SUPER COMPENSATE from your previous workout your muscles are not the only things that must experience a full recovery.
Do not neglect the fact that you are taxing and depleting your central nervous system, hormonal system, and immune system – systems that in fact take longer than your muscles do to recover. Just because your muscles say, “Okay we feel fine, let’s train again,” you still must experience FULL recovery prior to attempting to stimulate your muscles again for more muscle growth. Many scientific studies demonstrate one set is almost as effective as multiple sets, if not just as effective in strength and muscle hypertrophy. A few maverick fitness au© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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thorities and professional bodybuilders have advocated high intense, very low volume training. Author Jones, the founder of Nautilus and MedX weight training equipment, was one of the early pioneers of single set training. In the 1980s, Casey Viator, the youngest Mr. America and Mr. Olympia contestant, and Mike Mentzer, Mr. Universe and Mr. Olympia contestant, promoted the high intense, low volume training. More recently, Dorian Yates, several time Mr. Olympia, reportedly performed only a warm-up set and one or occasionally two workout sets throughout his off-season training.
Higher duration and more frequent sessions are critical if your goals are muscular endurance, fat loss and cardiovascular training. Duration, frequency and intensity are all inversely related, which means that if duration is long then intensity will be low. If frequency is regular then intensity will also be lower. As you can see, multiple sets workouts (more than 3-6 sets per muscle total) and frequent training sessions (training two days in a row for a hard gainer is suicidal) contradict the most critical variable of muscle building – intensity! Ironically, bodybuilding magazines create these ridiculously long and arduous sessions, which make hard training impossible.
8. You Need to ‘Shock” Your Muscles and Keep Them Guessing This has got to be one of the dumbest and most unintelligent statements ever made (no hard feelings because I used to think like this too). Interestingly, the people who used to give me this advice must have been shocking or tricking their muscles the wrong way because they had no muscle mass on their bodies to back up that statement! Believe this and you will never see any muscular gains to your body. If you think about this myth long enough you might start to laugh. Do you think you can really change your exercises and training routine to surprise your body and get a different reaction out of them? Your muscles do not have outside eyes that reward you with new muscle growth if you confuse them. Your muscles understand MOVEMENT and that’s all – push, pull, curl, extend, contract or release – that’s it. You can be lifting bags of sand or dead lifting 400 pounds and the action on your back is the same – your knees bend and your trunk flexes. So where is the shock? Why would your back muscles say, “Holy Macaroni Batman, you’re lifting with an Olympic bar and not sand bags anymore?” Better pack on some muscle.
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Or maybe you can switch up the order of your routine by hitting a weak body part twice in the week. If you only train your arms once in the week and than strategically throw arms in twice then they will be confused and shocked into growing. Please! Your muscles operate on laws of science, not on laws of trickery. Forget trying to ‘shock’, ‘confuse’, ‘trick’ and ‘keep the muscle guessing’ nonsense. The only thing that will be shocked and confused is the person messing around with the exercises with no clue why their body has not changed in a month since they started this ‘keep the body guessing’ program. Remember your muscles are not shocked by change in exercise. They are designed to tolerate it.
9. For The Best Results You Must Train To Failure Training to ‘failure’ has probably received more writing, misapplication, misunderstanding, and improper logic resulting in too much wasted effort. Going to failure– going to the point in a set where you are physically incapable of going just one more rep, hence you ‘fail’ - is preached as the most promised rule to make continual muscle gains. Interestingly, there is no activity outside the gym that demonstrates this ‘going to failure’ principle is critical, as bodybuilders have employed and made it to be magical. Growing up as a long distance runner I often stood by and watched the sprinters compete - who astonished me with their tremendous quadriceps and hamstring muscles. Yet I never remember watching the sprinter on my track team train until failure nor do I recall them ever sprinting through the finish line and collapsing. I never saw these sprinters train to failure. Yet they demonstrated a greater amount of mus-
cular work in less time each time they practiced and raced.
I will never forget the phenomenal muscularity of the construction workers I used to work with when I laid bricks and framed houses. Yet I never recall them carrying timber around the yard until they could not pick up one more piece. Nor do I remember the bricklayers moving the bricks around until they could not pick up one more. Both of these groups had incredible muscularity and were able to stimulate muscle growth without going to failure. So why do so many command that ‘failure’ is an absolute law for stimulating muscle growth when all the evidence shows otherwise? Improving your body’s sensitivity to the cold does not require you to go outside in the middle of winter with no clothes up to the point before passing out. If you want to improve your tan it isn’t necessary to subject your skin to the sun prior to the moment of blistering. If you want to improve your ability to hold your breath under water, you
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don’t need to go to the point prior to losing consciousness. Since your body’s primary function in life is to survive it will adapt only to the point where your body has sufficient defense to whatever element it is exposed. Similarly, when lifting weights your body will adapt to the intensity you have exposed it to over time while maintaining your recovery resources. As you can see, muscle growth stimulation operates on the same principle and does not require exposure to your muscles’ absolute limits. This is considered overkill!
I believe the biggest problem is that trainees are lead to believe that intensity equals failure. Popular bodybuilding literature says to get an intense workout you must train to failure. Intensity does not equal failure! Let’s review one of the most indispensable elements of muscle building. HEAVEY WEIGHTS FOR HIGH REPS! You have to lift heavy weights for high reps in order to build bigger muscles. This concept will be explained later.
Why? Your muscles are designed to respond and to adapt to stress. Force them to do extra work and they adapt by getting bigger. How do you force you muscles to do extra work? By lifting weights that are heavier than your previous threshold for a longer duration (high reps). Stated another way, you must work at a higher intensity. Note this definition never said anything about lifting until absolute failure where you leave the gym crippled. Muscles get bigger and stronger as an adaptation to increased demands placed on them. Your brain will only send signals to grow more muscle if there is sufficient reason to. The reason must be that your body needs more muscle in order to tolerate all the hard work it is doing.
Once your muscles perform more work than your previous workout your mission is accomplished. You have achieved progressive overload and it is time to move on to the next muscle group. There is absolutely no rational for continuing a Nazi torture session for another 45 minutes on the same muscle after it has already surpassed its previous work threshold. This is considered overkill and leads to wasted energy that could be utilized growing muscle and results in a delayed recovery.
You will learn shortly that training to failure within a set is completely acceptable and nothing shy of this will promote muscle growth.
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10. Train Instinctively and “Listen To Your Body” Do professional athletes and teams practice instinctively? Do competitive long distance athletes train without their stopwatch? Do swimmers work out without measuring the distance and time of each interval? Of course not. So why would someone trying to build muscle favor an ineffective and unproven tool that can lead you astray? Building muscle is based on improving the intensity of the workout progressively in each session. So why complicate things by following this ‘inner compass’ that has no idea of the difference between 9 reps with 225 lbs in 30 seconds and 13 reps with 185 reps in 45 seconds? Aside from listening to your body and hearing your mind say stop, can you really decipher which was more intense? In this manual I will give you tools of reason to gage your progress - not poorly defined instincts!
11. Searching For the Perfect Workout I agree that there are perfect principles but not perfect workouts. The perfect workout usually follows the latest trends, changes every few months, involves some miracle pill on the pages of hyped-up magazines and web sites. How could the program POSSIBLY be perfect if it is not individually customized?
The problem with the perfect workout is that it is written by an author in the absence of your abilities, training age, genetics, and goals. Your are better off looking for the perfect principles that will ensure muscle growth. Also, any workout is like the food in your cupboards. What do you do when it expires? You throw it out – it is no longer useful and has no more purpose. Every training workout has a lifespan to it and will expire as well. The training principles I will share in this book’s program can be applied for the rest of your life. However, I would be lying to you if I told you that my program did not have an expiry date. You will not fully exploit the potential of my program in a period of less than six months. Don’t worry, you have a ways to go before that point so keep reading!
Stop looking for the perfect workout as if it’s locked up somewhere in a secret vault. There is no program or author of a program that knows more about your body and personal circumstances better than you do. Your body is a brilliant organism and will adapt to anything you force on it. This means that the initial stimulus of any perfect program will wear off because your body will accommodate to it.
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To prevent plateaus, you must learn how to cycle a few of the most fundamental muscle building principles discussed shortly. 12. Getting A Pump Is Necessary For Muscular Size The muscle pump is described as when you put your muscles under an extended period of constant tension. As your muscles stretch and contract they become gorged with blood, making them feel tighter and fuller. Getting a muscle pump is not necessarily what causes the muscle to grow – doing 100 reps with a light rep will create a huge pump, but will this make your muscle grow? Of course not! Distance runners get a pump in their legs when they sprint uphill. Do they get big muscles? Heck no! The main problem with training for the pump is that it leads to muscular fatigue and not muscular overload. Muscular fatigue is when you lift moderate weights for higher reps and you can not complete the set because of the burning sensation caused from the lactic acid buildup which results from a lack of oxygen to the muscle. You complete the set far from muscular overload. You must discontinue the set because your muscles are simply on fire and burning – not because your muscles failed you because of strength. Lactic acid, waste products, and no oxygen are great if you want to lose body fat, do a cutting phase or run a marathon, but they will limit the size you put on your frame. Now if you are lifting extremely heavy weights and achieving a pump then this is a very good sign that you are making the muscle fibers work enough. I would only use the pump as an indicator to reveal how well you are ‘targeting’ the working muscle.
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Chapter 3: How To Build Muscle If you just arrived today from planet Mars and were not exposed to any of the above mythology, you would instantly have an unfair advantage over the rest of the skinny guys trying to build a body they deserve and can be proud of – a body that turn heads and captures attention everywhere. If you are still struggling with some of the above myths I do not expect you to let go of your own way of thinking and crash your inner hard drive immediately. However, each day you need to delete corrupt files that you have allowed to influence your way of thinking and replace them with new fresh files that will make your system perform more efficiently and powerfully! To emphasize again, as you read through this course you must trust me – completely
let go and abandon any preconceived ideas you may have. Filter out all the tips and secrets and techniques that did not get you anywhere. No
matter how popular a certain concept is, it might not be for you. Don’t be surprised if you come across some content that causes you to drop your jaw or surprises you – I will explain the why to everything. Follow it as if you are really from another planet and have never read any popular bodybuilding literature before. What you are going to learn in this e-book is absent from the majority of bodybuilding and fitness magazines, gym conversations, and personal training certifications. I realize it will take courage and faith to go against what everyone else is doing. But REAL learning is DOING – not just talking or reading about it. You will not really LEARN
this system until you have actually DONE IT.
Most training programs you have followed only work temporary or for short periods of time. Some authors will tell you three exercises per muscle group, some will say 6 sets of 6, and some will say 4 sets of 8. Some say short rest, some say long rest, some say train every 3 days, some say 5 days. So which is it? The method I will teach you is the most powerful way to build muscle naturally and has been shown to work indefinitely until you reach your true genetic potential and disposition for size! I will put to rest all the confusion and explain the simplest yet most powerful system to insane muscle gain! You must earn muscle! It is not something given to you freely. In fact, your body does not even want to keep muscle on your body – it is metabolically very costly. Your muscle is lazy and would prefer to sleep all day – not grow. You are fighting against your body’s will to build muscle. Don’t ever forget that this is your goal not your © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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body’s goal. If you truly want to add inches to your frame then you must overcome your body’s resistance and stubborn attitude to building muscle. Get this through your head - you must give your muscles a reason to grow. Why? Because your body is designed to adapt to stress. Walk into the cold and you will begin to shiver to keep warm. Walk into a hot room and your body will sweat to keep you cool. Walk into the sun and your skin will darken to protect you from the sunlight. And to make this practical, force your muscles to do ‘more work’ and they will be forced to get bigger.
How Do You Force Your Muscles To Do More Work?
#1: The Stress Must Be Specific No-Nonsense Growth Principle
This is one of the foundational principles of muscle growth. Basically, if you wish to reach your training objectives you must train specific to your goals. The word ‘specific’ rules out the importance of many erroneous training principles in magazines such as drop sets, super sets, pre-exhaust sets, instinctive training, descending sets and more. If you want to become a really good runner – run. If you want to become a really good swimmer – swim. If you want to become really good at super sets and drop sets – do super sets and drop sets. But realize these training principles are not based on forcing your muscle to do more work, which is the only way to force more muscle growth. These techniques will make you fail because of fatigue, not strength. Hard to believe but think about it yourself. The principle of specificity is based on Newton’s law of physics – cause and effect. Applied in bodybuilding this means that for every action there is a reaction, so if you apply a specific stress (the cause) there should be a specific adaptation (the effect).
#2: The Stress Must Be Above Your Threshold No-Nonsense Growth Principle
The stress must be heavy enough to exceed the normal threshold of the muscles. You see, training with weights at your 60-80% 1 Rep Max (RM) will not stimulate new muscle growth. In other words, if you simply want to have the ability to lift weights to failure using 60-80% of your one rep max then keep doing this because your muscles will accommodate this specific stress. Your muscles will not grow larger than they have to accommodate for that specific stress. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Don’t get me wrong – you body will adapt muscularly, neurologically, and structurally to this specific stress – but it will stop and end here. Even if you are increasing reps and sets, the muscle might grow minimally but there will be NO sufficient reason for your muscle to grow further because you are still within your natural threshold. So if you want to gain 2-5 pounds of muscle a year – keep following conventional training programs that emphasize higher volumes of training, because they are not made for extraordinary gains.
#3: The Stress Must Be With Heavy Weights No-Nonsense Growth Principle
Remember that your muscles do not want to work any harder than they have to. Think of your muscles as being lazy - they always want to sleep. They will only wake up in an extreme emergency and if it disrupts their sleep. Your muscles do not want to work any harder than have to and will only use the necessary amount of muscle fibers responsible to get the job done. If this means the inactive muscle fibers make no effort or contribution to the lift – so be it. They would rather sleep anyway and not have to go to work and grow. From this we discover that we must do exercises that are extremely demanding (yet avoiding injury) and involve the totality of the muscle. So how do we recruit and use every single muscle fiber without our own MRI machine? You lift really HEAVY WEIGHTS! Heavy weights call on every fiber of muscle that you have – by using all your muscle’s capacity. Forget those wimpy isolation exercises that target only part of the muscle.
#4: The Stress Must Be With High Reps No-Nonsense Growth Principle
This is the second part of the equation. Simply lifting heavy weights close to your one rep max will not do the trick. Ask yourself – will your muscles be forced to grow more by doing 2-3 reps of a heavy weight or 8-9 reps with the same heavy weight? That’s right, the additional reps will force your muscle tissue to adapt that much more than with just low reps. Over the years I have watched so many guys in the gym load up 9-10 plates a side on leg press or dead lift 2-5 plates a side and they did not look any bigger than any other guys in the gym. These guys appeared to be as strong as oxen, but had nothing to visually show for it. You see – these guys were only lifting for 2-3 reps. I bet you even know a lot of friends who are super strong but their muscularity does not match up. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Why is this? This is the main reason many get stronger and stronger but look the same as when they joined the gym two years ago. Their weights go up but their muscle size does not. The central nervous system (or neural system) is what instructs your muscles. When you are lifting a weight, your nervous system will send the ‘signal’ to curl, push, pull, extend or stretch. So the signal is sent from the nervous system – or command center – to the muscles.
Therefore, the more powerful and efficient the ‘signals,’ the more powerful and efficient the response from the muscles. When you first start working out (or doing any new activity for that matter), think of your nervous system on SLOW SPEED INTERNET! If you use a modem or dial-up-connection the signals can be slow and involve multiple tries. You see, slow speed Internet sends very weak signals to your computer and can be an ineffective way of working. On the flip side, when working with high-speed cable, broadband or DSL Internet, the connection is very quick and almost instantaneous. The signals sent are very strong and if you are trying to download something it happens in a matter of seconds. The signals from your brain to your muscles operate on the same concepts. The stronger these signals, the more force, speed and recruitment occurs in the muscles allowing you to lift more weight. Therefore, in alignment with the rule of specificity, your nervous system will certainly get better...but this adaptation has nothing to do with building bigger muscles. This is why you see Olympic lifters who can lift 500-600 pounds in different power lifting events but do not have anywhere near the same muscle size as a bodybuilder.
#5: The Stress Must Be Progressive Overload No-Nonsense Growth Principle
This is basically saying the stress must be above your threshold, but because it is the cornerstone of No-Nonsense Muscle Building let’s review it again. You have probably read a lot about lifting with slow-speed, quality repetitions (which instead of lifting heavy weights for muscle mass.
usually happen to be light weights - go figure)
Let me tell you straight out – lifting slow speed light weight for high reps is good for burning calories and that’s it. Quality light repetitions will do nothing for gaining muscle mass – there is no overload, there is no intensity, there is no unaccustomed stimulus and there is minimal muscle fiber recruitment. To get the muscle to grow you must subject it to unaccustomed stress. When your muscles are subjected to a sufficient degree of unusual discomfort and stress (not to the point of © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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injury), your muscles will respond by getting larger to adapt and cope with the added stress.
High volume workouts with multiple sets and multiple exercises will only allow you to work out at a moderate intensity and moderate weight. Training in these ranges only causes your muscles to laugh at you and go back to sleep because there is no damn good reason they need to grow. If this was enough to build muscle you would see old ladies with huge muscles from all the groceries they carry around! While there is much research to say heavy weights and low reps is the only thing necessary for muscle growth - there is much more research and real-world results to prove that maximum muscle building occurs when heavy weights and high repetitions are used. Furthermore, the set must be taken to absolute muscular failure – nothing shy of this is acceptable. You will note that I mentioned in Myth #9 that going to failure is not critical. Realize that I am referring to overall total body failure – staying in the gym for a reckless amount of time for the sake of hammering your body. This approach is wrong. Training to muscular failure within a set is correct. Interestingly, this is when you see the light and discover why you may have not been making significant gains using conventional training programs. Here is the contradiction – the author of a conventional muscle-building program tells you that you must train hard, and then prescribes a program that makes hard training impossible! Working out with a conventional program is not severe enough to threaten the survival of the muscles and body. The conventional routine overload is too low and the stress is not progressive. This is why fitness magazine routines will always fail
– the level of overload required contradicts the volume prescribed and the intensity is not reoccurring.
You see, your muscles operate out of ‘survival.’ Your body is set up with a regulatory and sensory system that is a part of your body’s defense mechanism for survival. Your muscles will only signal the need for more muscle if they are scared or frightened into preventing a previous nightmare (your previous training session). When you progressively overload your muscles they will be frightened of experiencing the same trauma and scared into growing so they do not have to face the same nightmare again! Your muscle would prefer to sleep peacefully (homeostasis) all day long and not have to wake up and grow. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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#6: The Stress Must Be Intense No-Nonsense Growth Principle
Let’s first define what intensity is NOT:
Intensity has nothing to do with duration. You might hear, “Man, I just worked out for 2 hours and that was intense.” No it wasn’t – it was just long and dumb. Intensity has nothing to do with frequency. You might hear, “Man, I just trained 5 days straight, it was super intense.” No it wasn’t – it was just overkill and dumb! The problem with the term ‘intensity’ is that it is a subjective term and many fail to view its limitations. You have probably seen workout ads claiming to be the ‘most killer routine ever,’ or ‘the most intense system ever’, or the ‘best system ever.’ Now ask yourself, “measured how?” By what standard of measure proves that Workout A is more intense then Workout B? I have to give credit to Arthur Jones and Mike Mentzer who first gave some real clarity to the term intensity - yet their definition is very vague and can create a downward spiral if not fully understood. Basically, they say you must exert “100% of momentary effort.” This is a good start. However, if you exert 100% effort on a day that you are coming down with the flu, just partied the night before, are coming off a night shift, or dealing with some personal life-related stress your 100% effort will not trigger any new muscle growth because it was still below your last workout’s 100% effort (or threshold). So the Jones/Mentzer definition of intensity is subjective, not objective.
Continual muscle gains OBJECTIVE DEFINITIONS; it needs numbers and calculations – not feeling.
#7: You Must Recover From the Stress No-Nonsense Growth Principle
When was the last time you saw a full-page advertisement on ‘Recovery?’ Why is this topic rarely talked about, so poorly understood and ineffectively applied? Probably because there is no money to be made on the concept of sit on your ass and do nothing. Seriously, how much money can be made in a DVD series, seminar, e-book or fitness magazine that promotes ‘doing nothing’ and still offers results?
To make consistent muscle gains you need a better way to measure the intensity of each exercise. You need a better way to ensure progressive overload and a better way to prevent overtraining. Read on – we are getting there.
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This is probably the TOUGHEST CONCEPT TO PROGRAM into your brain. But the truth is that staying out of the gym and recovering will put far more muscle on you than any amount of money spent on supplements and a ‘training like the pros’ way of thinking. I’m guessing (since you bought this book) that your goal is to build NEW muscle – muscle that is not on your body right now. NEW muscle has to grow. First, you have to give your body a reason to build new muscle (progressive overload). Second, you have to give it time to build new muscle. If camping out at the gym until you gained 2 pounds worked then you would not need to RECOVER! But you don’t grow muscle in the gym – you create the POTENTIAL for growth assuming you recover – IF you eat and sleep optimally the next few days. These are the times that muscle growth actually occurs. As we have discussed, the way to get your muscle (body???) to grow new muscle is to make it NEED more muscle by training at a level of intensity above your previous threshold – you must surpass your previous limits. Compare a grueling training session to getting run over by a truck – your body is broken down and your energy resources are depleted. Your training sessions must induce trauma and make your body extremely vulnerable because of the damage you have evoked. So, your PRIMARY focus after an exhausting and damaging, muscle-stimulating workout is for your entire body (not just your muscles) to FULLY recover. In the process you will grow NEW muscle that will prepare you for the next act of brutality on your muscles! However, if you returned to the gym and repeated the identical workout again – it would not be as taxing and we know that this would not create the POTENTIAL to stimulate NEW muscle again.
RECOVER So this explains how we will be able to lift more and more weight each workout! The process is almost AUTOMATIC if we fully recover. If you are not fully recovered by the time you head back to the gym don’t be surprised that you will have no new muscle to work with which means not being able to apply the progressive overload principle. To conclude, when you are training at the limits of your muscular capacity, recovery is the missing link and any miscalculation will cause an immediate plateau or even muscle loss.
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#8: THE STRESS MUST BE SHORT AND INFREQUENT No-Nonsense Growth Principle
There is an inverse relationship between volume and intensity. This means that if the volume (number of sets) is high than the intensity is low and the higher the intensity of the workout the shorter the duration. It is a universal law that states you can not train hard and long simultaneously. Ironically, this is what every bodybuilding and fitness magazine preaches. This is probably another one of the greatest bodybuilding misconceptions that causes people to fail. It started in the 1970’s when professional bodybuilders started spending hours in the gym 6-7 days a week. This kind of training for a natural trainee is suicide. You have literally created your own grave. This program will not help you build an ounce of muscle and in fact will cause your body to store more fat to handle the abuse. Again I repeat – TRAINING TOO OFTEN WILL SABOTAGE YOUR SUCCESS. It is like turning your hard earned muscle over to a school of piranhas for lunch! Since science has not determined our recovery code this is a very individualized process but the principles are the same. You must not commence your next workout until you are FULLY recovered. Not just your muscles but your entire system. Even split routines (like upper body on Monday and lower body on Wednesday) are unproductive because they neglect central nervous system, immune and hormonal fatigue created on the body, and both muscle groups use the same energy reserve. Please re-read the above few paragraphs a number of times. It is absolutely imperative that you understand and are prepared to execute this particular concept. We have all been brainwashed into thinking that we must do 3-4 exercises per muscle group and three to four sets per exercise piling on over 20 sets per muscle, which is absolutely lubricious and downright silly (don’t worry I have been there too).
The Two Elements Of Training : Neuromuscular and Metabolic Training Neuromuscular training is based primarily, but not exclusively, on the work of the nerves and muscles. Metabolic training is based primarily, but not exclusively, on the supply of energy to the muscles.
THE AIM OF TRAINING IS TO INCREASE THE AMOUNT OF PHYSICAL WORK Physical work can be divided into neuromuscular and metabolic work, or you can sim-
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ply refer neuromuscular work to strength and metabolic work to endurance/capacity. Both physical qualities can be trained connectedly in the same workout (doing heavy training and endurance training during the same workout) or else on opposite end of the spectrum (isolating one quality per training phase).
Here is small chart to distinguish the characteristics between neural and metabolic training:
Reps Sets Rest Weight Exercise Selection Speed of Movement Time Under Tension Length Of Workout Muscle Fibers Used Layman’s Description
Metabolic Training aka Giant Sets 10-30 10-25 30-60 sec 60-80% Max Isolated, Body weight, Compound Slower Controlled 40 - 70 seconds 30-45 minutes Slow-Twitch and Fast Twitch ‘Bodybuilding’ / ‘muscle building’
Neuromuscular Training aka Crash Sets 1-5 5-15 90-120+ sec 90-100% Max Compound Faster, Explosive 1 - 40 seconds 45-60 minutes Fast-Twitch ‘Strength training’ / ‘power training’
How Do I Know if I Have Recovered?
The key to avoid over-training is determining your optimal training frequency and to closely monitor the progress you make from workout to workout and be aware of any signs of slow or arrested development. Not progressing in one exercise out of five is a yellow flag and not progressing in more than two exercises is a red flag - and means you need time off.
Here are
3 RULES to follow to monitor over-training:
· The weight did not increase.
Aim for a 5% increase each workout. Building more muscle is about progressive overload. If you begin your workout and realize that you are not going to be able to lift more weight, literally pack it in quickly and go home. You have not recovered yet.
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· The reps did not increase.
If you are using the same weight as the previous workout (this is okay) then you’d better be able to lift more reps.
· If it takes you longer to perform the workout.
Progress is driven by intensity of muscular output. Intensity is a function of time. So even if you do the same number of reps and the same amount of weight but you achieved it in a shorter period of time then your intensity has increased. And the reverse also holds true. If it takes longer, then you have not fully recovered and this will delay the recovery process because you are in the hole deeper. Lower intensity can not build new muscle.
How To Measure Intensity
Here is the simplest tool to measure intensity. Remember we discussed the major pitfall of intensity is that it’s subjective and relies on feeling – not the most effective gage for muscle building. Instead of simply tracking your weights and reps from workout to workout, you will calculate the overall poundage lifted in your one-set, all out special set. This will be explained in greater detail later but for now let’s use this simple example: If you lift 8 reps of 225 pounds (8 reps x 225 lbs = 1800 lbs) your overall poundage would be 1800 pounds. So next workout when you wish to compare your overall poundage you can do the same calculation. Let’s say you did 5 reps at 245 lbs. Let’s see what happens: 5 reps x 245 lbs = 1125 lbs. Looks like your overall intensity was lower. This is not good and means you did not recover. Don’t fret – we have simply discovered that your previous training frequency was not optimal and we will add one extra day to the recovery cycle.
#8: THE STRESS MUST ACHIEVE THE MAXIMAL RESULT WITH THE MINIMAL AMOUNT OF WORK (Advanced) No-Nonsense Growth Principle
After a few years of training, your body becomes less responsive to your workout intensity and your progress slows. Some might say, “You are reaching your maximum genetic potential...” Pretty obvious statement, correct? Many trainees who have been training greater then 4 years can confess to this. The majority of people will agree they made their best gains within the first few months and even first few years of training. I can personally attest to this myself. I have not continued to gain 40+ pounds of lean mass every 6 months – I wish! Think about the majority of people you know who have had dramatic body transfor© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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mations. Next time you see them, ask them what contributed to their initial results. I am confident to say that at least 8 out of 10 will give you a blank stare because they don’t have a clue! They simply trained and got results. They might have even over trained. They might have used sloppy lifting techniques. They might have had poor nutrition. But they still got results. Why? In the beginning – everything works! Don’t get me wrong, there are certainly methods more effective than others – that is why you are reading this book. However, the reality is that any new stimulus, applied with the above growth principles will work for a certain period of time. The question is, “How long?” This final no nonsense growth principle is specifically designed for advanced trainees who are reaching their maximal genetic potential. It emphasizes the principle of INTENSITY at it’s fullest. It will only be used in the Advanced 29-Week MaxPower program:
THE PROCESS LOOKS LIKE THIS SO FAR: STIMULATE – REST – GROW – REPEAT. Ideally it wouldn’t take any sets to build muscle, but since we know the only way to stimulate muscle mass is to weight train we must begin with a minimum of one set – one set per exercise per body part. The best-set sequence would be one set per body part. One set for legs, one set for back etc. You could even say, “The ONLY SET in your workout that will FORCE your muscles to get BIGGER and STRONGER is the SET in which you perform the HIGHEST amount of weight and MOST AMOUNT of reps.” Any other set beyond that ONE, ALL-OUT SET is just a waste of your precious energy. Any other sets beyond or before the set that you perform with the greatest amount of weight and the most amount of reps will do nothing more to build muscle! Not necessarily true for beginners or intermediate trainees because these neglects the fact that their bodies becomes bigger and more muscular from increased glycogen retention, increased metabolic adaptations, increased capillary size etc To actually build new, dry muscle mass, think about this: Let’s say you are doing Bench Press and warm up with 135 lbs for 12 reps, then for your second set you perform 185 lbs for 10 reps and then for your third set you perform 225 lbs for 6 reps. Then your fourth set you can only do 225 lbs for 3 reps. Think about it really hard. Which set do you think will inflict the most growth? Remember, if you are truly going ‘all-out’ then you would have fully exhausted that muscle and would have recruited the maximal amount of muscle fibers necessary for that particular muscle (after your all-out set). © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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The concept I want you to grasp is simple: Any additional sets will deplete your finite energy reserves. For every set you perform over and above your ONE, ALL-OUT SET, you are eating into your recovery ability. Thus your workouts must be very short and infrequent for muscle growth to occur. Consider this “one, all-out” set your last set of each set. It’s the set that you empty the tank on. It’s the set that you record a new personal best. This is the set that you will probably require a spotter. This is the most important set of the workout. This is the reason you came to workout today. To outperform last weeks “all-out set” and out do your previous performance for that particular exercise. There is no need to stress the muscle once you have ‘sparked’ it into growth with this last ‘all-out set.” You are striving for the absolute minimum amount of stress to achieve the maximal result. Muscle growth will result from sparking your muscles into growth by going ALL-OUT on this last set of every exercise – it may result in one extra pound or one extra rep but this ONE ALL-OUT SET PER EXERCISE PER
BODY PART IS ALL THAT IS REQUIRED TO MAKE CONSISTENT GAINS FROM WEEK TO WEEK! Your body has no reason to develop exaggerated amounts of muscle mass; it has no interest whatsoever. It is more concerned with other functions in your body such as gathering energy from food, air and water to keep the brain and body functioning. Your body does not even give a second thought to rebuilding torn muscle tissue and then super compensating UNTIL its basic energy reserves are replenished. If you continue to do more sets and more workouts before your energy reserves are replenished then all the fuel that you have been taking in that should have gone to building new muscle will be directed to simply replenishing the whole recovery system of the body.
THIS IS LIKE ONE STEP FORWARD – TWO STEPS BACK! Bottom line: Once you apply high intensity stress on the muscle stop performing any more sets or workouts. It takes one attempt to stimulate muscle mass. Adding more sets or more workouts prior to a complete recovery is detrimental to your muscle growth progress. Sure bodybuilders do multiple exercises per muscle group and multiple sets but if you uncover the structure of their program it is very similar to our concept of ONE, ALLOUT SET. But since we train natural and have not invested in a chemical laboratory inside our bodies we will aim for the minimum number of sets and exercises per muscle group. You see, professional bodybuilders use this same technique disguised in a method called pyramiding. They will perform their first set with a certain amount of weight, then the second set is slightly heavier with a few less reps, then they go heavier © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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again, and on their final set they will do the heaviest weight with the greatest amount of reps possible. You will never seem them do an additional set with the same weight for the same number of reps. NEVER! Watch the Arnold DVD, Ronnie Coleman DVD or Jay Cutler DVD. Basically they have a few ‘warm-up’ sets plus their ONE, ALL-OUT SET SET which is typically the last set of each exercise. So let me make this perfectly clear – our goal is to use the fewest sets possible and the fewest number of exercises per muscle group – this will lead to the maximal results with the least amount of work. All it takes is one, full-out, extremely tough, go till you blow set per exercise to produce the maximal potential for that muscle to get bigger and stronger. I’m dead serious - any additional set beyond this special set will be a waste of time and energy. I know you are saying, ‘how could one set possibly be enough to grow muscle?’ Don’t worry, your not going to be doing literally just one set however the take home message is that it’s only the last set of each exercise that makes the greatest impact on your physique. Don’t underestimate the power of the one set that involves the maximal amount of weight with the greatest amount of reps that will involve the greatest amount of muscle fibers. Unfortunately most guys begin a workout with 4 or 5 exercises in mind for each body part. How the heck can you truly go ‘all-out’ with that kind of volume? You can’t. Training hard and training long cancel each other out. Anything requiring you to lift less weight or less reps than your current threshold and involves less muscle fibers activated than possible – violates every fundamental bodybuilding principle in existence and will lead you right back to your old way of training. After you perform this one, all-out special set it is time to go home, eat, sleep and rest up until your next session where we will gradually and consistently exploit this process. Remember, if you want to look like everyone else – train like everyone else. If your subconscious tries to trick you into thinking that spending hours in the gym and repeating set after set is the right way then take a second look at these people and see that they do not look any different whatsoever. Most guys who are big have no idea how they got like that (genetics) and most guys who have a half decent physique achieved it in the first few months as a beginner which is when the greatest gains occur. How many people do you know that look bigger and bigger year after year? I bet very few, if any. Going to the gym and training until you need a wheelchair and seeing how much pain you can inflict on your body is great if you are running a “Fear-Factor” show or “Nazi Boot Camp” but it has NOTHING to do with stimulating muscular tissue to grow stronger and larger. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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The 29 – week training program incorporates an advanced training technique that is literally created around only ‘one, all-out set.’ I call them Crash Sets. However, the 29 – week beginner-intermediate training program will still require you to go absolutely all-out on the last set of every exercise. More to come on that later.
To Summarize: • The stress must be SPECIFIC – the only way muscles will grow is if you upset
their state of normalization (remember your muscles would prefer to stay small and sleep all day – the last thing they are thinking about is getting bigger).
• The stress must be HEAVY – the threat of the weight must recruit every single
muscle fiber. The stress must be am extreme abnormality that far exceeds the normal carry capacity of the local muscle. The body will deal with this emergency through hypertrophy (the cells that make your muscle increase in number, and thus size).
• The stress must be PROGRESSIVE – each trip to the gym must bring gains in
strength, and the stronger you become the bigger you become – this is a universal law. Training with a conventional training program and adding more sets and reps will counteract this principle. Conventional programs do not focus on gaining more strength and gaining strength in a critical component of the growth cycle. The two are directly related. The stronger you get the bigger you get and vice versa. This is another fact that can not be argued unless you are deliberately making an attempt to not eat, sleep or recover.
• The stress must be INFREQUENT – this is an individual difference that can
be hindered or accelerated based on your choice of recovery techniques. Exploit the recovery techniques in the next chapter and you will be able to train every 3 days but this is not set in stone – you might need more and very rarely less (unless you are doing drugs, which I do not promote).
• The stress must be INTENSE – I have given you a tool to measure intensity so
you will no longer be guessing and using your instincts, which is a poor way of gauging your progress. I also suggest that you time the length of your workout. Completing the entire workout in a shorter duration is a definite sign of greater intensity. • The stress must be SHORT – remember that intensity and volume are inversely related. You can not have the best of both worlds. The only way to train with maximum intensity is to avoid long, moderately intense training sessions like the plague – these will just drain your energy reserves like a hole in a cup of water. I have made it crystal clear that you will ONLY need ONE, ALL-OUT, NO-NONSENSE, EXTREMELY DIFFICULT SET PER EXERCISE PER BODY PART. After this one SPECIAL set you move on to the next muscle group.
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Chapter 4: Advanced Recovery Methods -How To Accelerate Recovery From Training 1. Time The most underestimated and most important factor of recovery is time. This can be expressed in days or hours between each workout. Time recovery can also be applied to periods of training cycles. The goal is to recover as quickly as possible to commence your next session. The key is to determine the optimal amount of time required to fully recover taking into consideration the muscles trained, nervous system, immune system and hormonal system.
Generally, anything done at a higher level of intensity requires longer time between workouts. Anything done at a lower intensity can be done at a more frequent schedule. Your training frequency should be governed by the intensity and volume of your workouts. Finding the balance between work and recovery involves a consideration of the type of training you are engaged in. Let’s say you are focusing on improving your muscular strength. You will be using heavier loads that will place more demand on your central nervous system compared to a moderate-weight hypertrophy phase. If you are training for strength than you will need a longer break between sessions – let’s say 48-72 hours. On the flip side, when training for size, as long the overall volume is within reason and your energy intake is sufficient than you will be able to train up to 4 times a week with serious results. This is because your nervous system is not as beat up during this type of phase.
Next, you must allow time recovery between training cycles. I have two forms of recovery: Half week recovery and full week of recovery:
This means absolutely nothing but perhaps very light aerobic work and relaxation techniques during these recovery weeks. You might be surprised by how much benefit your body receives by taking strategic recovery periods. I recommend taking one full week off every 12 weeks no matter what your level of conditioning. In a 12-week program, I would even suggest ½-week recovery weeks ev-
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ery 3 weeks. Yes, that means every 3 and ½ weeks you take the last 4 days off before you commence the next 3-week block. The higher the intensity of training,
the more beneficial the recovery weeks will be.
Ignoring or not taking these guidelines seriously will lead to over-training, injury and plateaus - guaranteed. I believe the average trainee (trained less than 4 years) should never go beyond 6-9 weeks of uninterrupted training. And there is no exception for the advanced trainee (greater than 4 years) to train longer than 12 weeks uninterrupted.
2. Nutrition I think that a considerable amount of people do not have a clue of what to eat. Nutrition is extremely important with recovery because it provides us the raw materials for recuperation, recovery and growth. Without an ideal nutrition plan, your efforts in the gym will be in vain.
Because this topic is so critical I have given it a chapter of its own. 3. Supplements Are supplements necessary? It depends. Again, this topic will be discussed in further detail, as I believe it requires a chapter of its own. Just so that I don’t leave you hanging, I believe supplements are ideal if they are pre-planned for specific training phases and prioritized around specific training goals. Also, I do not recommend the use of any unnatural supplements for the first 4 weeks of training. I want you become a believer of achieving superior results by training smart, eating 90% whole foods, optimizing your recovery and getting plenty of sleep.
4. Drugs I have no intention of addressing this topic in this manual. There is no shortage of material on what and how to take certain drugs to enhance recovery. I personally, have never trained dirty. I decided before I began training that I would not be led to the dark side. I do not mean to moralize the topic but I will relate my own personal stance on the issue. As far as I’m concerned, you will and I will ALWAYS remain curious and tempted to the gains and ‘benefits’ you will receive from steroids. However, once you travel to the dark side, you will never be able to say that you trained clean . You will always have to live with it. I would prefer to simply keep it at that – a curiosity and a temptation. On the flip side, the reality is that it is your choice. The reality is that drugs exist, they are used, and they can be very effective. But nothing comes without a price. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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While most bodybuilding drugs are not physiologically addictive, they are emotionally addictive. Can you imagine putting on 3 inches on your arms but having to spend a few thousand dollars a month to achieve and maintain that? What if you could not afford to buy your physique anymore? This could lead to a downward spiral of many negative outcomes.... Bottom line, your recovery will be affected if you are using drugs or not. If you are not using drugs, do not copy programs of guys who are. This is crazy!
5. Sleep A part of the critical code for muscle growth is sleep. But how much sleep is enough to accelerate recovery and optimize muscle growth? And how are you supposed to get the optimal 8 hours of sleep on top of late nights, partying, studying, T.V, and cramming the rest of our silly lives into the short 24 hours we have? I will not lecture you on time management – the lesson here is to follow Nike’s motto and JUST DO IT!
SLEEP
So how does sleep relate to the phenomenon of building big muscles? The number one reason getting enough sleep is so important is because Growth Hormone rises during sleep and begins to rise 30-45 minutes after falling asleep. If you are taking your training program seriously then I would suggest the optimal 8 hours, however this is a very individualistic measure and as few as 6 hours can be adequate for some. I have created a simple test that will allow you to determine the minimum amount of sleep required to optimize muscle growth. Sleep without an alarm clock for three days, two on the weekday and one weekend. Average out the number of hours your body sleeps until it wakes up naturally. Average out the three days and this is the optimal number of hours you should strive for each night.
Also, there is a theory that every hour of sleep you get before midnight is equivalent to 2 hours of sleep. So if you go to bed at 10pm and wake up 6 am – you will feel as if you have just slept 10 hours (and not the actual 8 hours) I would say try this one out for yourself and see. Too be honest, I personally feel tremendously better going to bed earlier and waking up earlier. Take advantage of power naps – they are not for wimps. Professional bodybuilders take them regularly in the course of a day. It is said that a 20-minute nap in the middle of the day is the equivalent of a 2-hour sleep. Again, try it out and see for yourself. Naps are extremely beneficial if you did not sleep well the night before. Remember that your muscles grow when you rest – this is the time between weight training sessions. Sleep is the best opportunity to let your muscles rest. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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There is other research that shows that when you are deprived sleep your body releases the hormone leptin. Leptin is a hormone that tells our body to feel full so if we are deprived of this hormone you will be more prone to eat carbohydrates even though you actually had enough food. This can quickly lead to fat gain for the sleep deprived. If your sleep quality is poor try to supplement with ZMA (Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6). This almost guarantees a higher quality of sleep and is said to release testosterone, which is a critical muscle-building hormone. Also drinking warm milk activates a chemical from the heat to make you feel more soporific.
6. Stress Management Even Jesus Christ challenged his followers by asking them, “Who of you by worrying can add a single hour to his life?” (Matthew 6:27). Not only will stress take days away from your life but it will hinder your recovery between muscle-gaining sessions! How seriously do you take the following stress-related inducers into your training: · relationships · finances · studies · travel · job environment · social environment I guarantee that if you take an inventory of your life you will discover times in your training history when you have not adjusted your training program because one of these factors contributed to increased stress.
STRESS
Stress – good and bad - has the power to override our body’s natural defense mechanisms against sickness. It drives the production of inflammatory hormones that result in diseases such as diabetes, heart disease and obesity. Stress sparks rheumatoid arthritis and other degenerative diseases. Stress will create depression and age the brain as well. And remember, you do not grow muscle during the workout but rather, while you are resting. Stress releases catabolic hormones that do not support an environment for muscle growth and fat loss. If you approach a training session when your stress levels are high then you MUST reduce the duration of your workout, reduce the volume of the workout, decrease the frequency of your training or increase your nutrient intake. More specifically, you should double your vitamin/mineral and antioxidant intake to combat the build-up of free radicals which leads to a catabolic environment when stressed. Ideally, eliminate the specific stress all together!
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Chapter 5: Maximizing Hormonal Responses for Maximum Muscle Growth and Maximal Fat Loss
Hormones are triggered in your body by practically everything you do in your everyday life. Hormonal levels control our body’s actions. We will discuss the importance of the most popular anabolic and catabolic hormones in the body because they contribute a significant role to muscle growth. Hormones are basically chemical messengers secreted by the endocrine system. Once they reach the blood they travel to specific receptor sites on cells. Body adaptations are partly dependent on hormonal levels. It is critical to understand how to manipulate these hormones to maximize muscle growth, fat loss and overall health. I will not provide a physiology or endocrine lesson on these hormones because the science is quite heavy and might make the gray matter in your brain sizzle a little! Instead I will keep it very simple:
Some hormones build muscle while others breakdown muscle. Some hormones burn fat while others store it! We need to appreciate the influence of these hormones so we can manipulate our results by maximizing the amount of muscle building and fat loss hormones and minimizing the production of muscle wasting and fat storing hormones.
Cocktail #1: Insulin Insulin is released by the pancreas and can be either your best friend or worse nightmare. It is good when it promotes muscle building and it is bad when it promotes fat storage. The job of insulin is to lower blood sugar levels when they get too high. When you eat any sort of carbs, proteins or fat, most of that food is broken down into its simplest form – glucose (sugar) and released into your bloodstream. This release of glucose causes your blood sugar levels to rise above normal levels. Insulin comes to the rescue and returns your blood sugar levels back to normal.
Prolonged high blood sugar levels result in inflammation in the body. Insulin lowers blood sugar levels by shuttling the glucose into muscle and liver cells. Insulin will also carry amino acids into the muscles promoting protein synthesis (muscle building) and inhibiting protein breakdown (muscle loss). Remember, your muscles and © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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liver have a limited storage capacity - similar to a warehouse. Once your muscle warehouse and liver warehouse are full insulin has to carry the remaining glucose somewhere else – unfortunately the next available ‘warehouse’ is your fat cells. So insulin can also stimulate the storage of fat. As you can see, insulin is a double-edged sword and you must learn to control your insulin levels to maximize the benefits of muscle building and to minimize the affect of fat storage. So if you want to see how fat you can get consistently keep your insulin levels as high as possible (this will consequently lead to a short life span). And if you want to grow like a skyscraper then consistently keep your insulin levels low (the exception to this rule is during the Energy and Anabolic Phases, which we will discuss shortly). You can control insulin levels by what you eat. Different foods can cause higher insulin release than others:
·Carbs: When eaten alone, carbs cause the largest insulin response because they are converted directly into sugar by the body - 100g of ingested carbs is equal to 100g of glucose entering the bloodstream. This sudden surge of glucose into the bloodstream causes a huge rise in blood sugar levels, which will cause a massive release of insulin. ·Protein: Protein causes a smaller insulin release than carbohydrates. Only 58%
of dietary protein will appear in the bloodstream as glucose. Note that this is only in the absence of carbs. The fewer carbs you eat, the more protein is converted to glucose, and vice versa. Your liver will convert the amino acids from protein into glucose. If adequate carbs are consumed with the protein, the body will not convert much (if any) of the protein into glucose. It would rather use those amino acids for other purposes when adequate glucose is available.
·Fats: Only 10% of fat will appear in the bloodstream as glucose. Fat has almost no
blood sugar increasing affect. When fat is digested, it is broken down into glycerol and free fatty acid chains (FFA). Your liver converts the glycerol into glucose. There are really only a few hours in the day where you can eat a ton of food and create an extremely powerful anabolic environment – even with the presence of high insulin levels.
Remember, once your liver and muscle storage capacity is full – the excess food must get stored somewhere and we have discussed the next storage site is your fat cells. What times in the day are your muscle and liver storage sites depleted and at their lowest levels? At breakfast and during and after your workout (cardio or weights)! These are the three main times in the day where your body will take full advantage of the anabolic
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effects of high insulin with little chance of fat storage. If your goal is to maintain low body fat levels year round it is critical to maintain moderate levels to prevent fat storage. In the nutrition chapter we will discuss the topic of nutrient timing in more detail. You will learn about workout nutrition and how to optimize these critical windows for muscle growth.
Cocktail #2: Glucagon Glucagon is a hormone that has the opposite task of insulin. Insulin’s job is to lower high blood sugar levels and glucagon raises low blood sugar levels. Glucagon – released from the pancreas - comes to the rescue when your blood sugar levels are low. Like insulin, glucagon can be your best friend or your worse nightmare. Insulin promotes muscle building and fat storage, whereas glucagon promotes muscle breakdown and fat burning. If blood sugar levels are too low (if you have not eaten for more than 3-4 hours) it mobilizes stored glycogen from the liver and releases glucose for energy. It then begins to help release stored fat into the bloodstream also to be used for energy. For very low blood sugar levels (not eating for 4-5 hours), it also plays a part in the breakdown of muscle tissue for fuel. During fat loss diets, el-
evated glucagon levels are important because it causes the burning of stored fat for fuel. Cocktail #3: IGF-1
Insulin-Like Growth Factor 1 (IGF-1) causes increased protein synthesis and tissue growth. Many believe that it is the key factor in muscle growth. It is released from the liver during times of high insulin and high GH (growth hormone) levels. I will repeat, to stimulate the production if IGF-1, GH levels must be high and insulin levels must be high simultaneously. This is the tricky part because when insulin levels are high, GH is normally suppressed. This is another reason why insulin levels must be consistently controlled. Insulin levels must be raised at specific times to promote enhanced growth and IGF-1 production. For example, after a hard workout of 45-60 minutes GH levels will be very high. If you then eat a high carb/high protein meal, you will cause a rise in insulin levels, which will cause the release of IGF-1. IGF-1 is not released during times of low insulin levels. Low insulin and low IGF-1 levels are the primary reasons it is difficult to gain muscle on low-carb diets. Low protein also causes a decrease in IGF-1 levels.
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Cocktail #4: Cortisol Cortisol is the most catabolic hormone in your body and is released from the adrenal cortex in time of mental and physical stress. It is involved in the breakdown of muscle for fuel and promotes fat storage. Cortisol is necessary for joint and tendon health but levels must be controlled to maximize natural testosterone production. To understand cortisol you can relate it to the exact opposite of testosterone for muscle growth. Testosterone is an anabolic hormone and a catalyst for many reactions in your body responsible for muscle growth. Cortisol is a catabolic hormone that is actually responsible for breaking down muscle tissue. Cortisol converts amino acids to carbohydrates and prevents protein synthesis.
Since you are limited to the amount you can naturally increase your testosterone levels, it is imperative that you make all possible efforts to limit cortisol levels. The following tips may point to problems you have experienced in the past or why you have not progressed in years: · Decrease levels of personal, mental and physical stress. Learning how to deal with daily stress and challenges will separate the skinny from the muscular. Learn how to keep your problems in perspective and how to treat stressful times with relaxation methods. Stressing yourself out has shown to increase cortisol levels and inhibit muscle growth. Stress is relative to the perspective of the person experiencing the stress. By changing your perspective you can lower stress levels. · Severe caloric restriction has been shown to increase cortisol levels. This is why dieting and cutting phases, where your calories are restricted for longer than 3-5 days, result in an increase of cortisol. This is the main reason for muscle tissue loss during periods of dieting. Cortisol also increases insulin resistance and inhibits thyroid function. · A diet lacking essential micronutrients and macro nutrients may increase cortisol levels. Add a high quality multivitamin and antioxidant supplement, perhaps even double or triple the dosage, during stressful times, to suppress cortisol levels. · Get at least 8-9 hours of rest a night. Your body needs ample rest or cortisol levels will elevate. · High volume workouts with short rest periods and training too frequently will elevate cortisol levels. Training more than two days in a row, especially if you are a hard © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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gainer, increases cortisol levels dramatically. Also, long periods of training without recovery weeks can dump a ton of cortisol into the body. · Cortisol levels have been shown to increase with age. This is why a younger male can get away with longer duration sessions of 60 minutes but these should be decreased approximately 10 minutes every 10 years. Therefore a 15-25 year old male could afford a maximal training session of 60 minutes, a 25-35 year old male 50 minutes, 3545 year old male, 40 minutes; a 45-55 year old male 30 minutes and so forth. Those are very generic recommendations and can be used as a maximal starting point.
Cocktail #5: Testosterone Probably the most well known hormone, considered to be the ‘big daddy,’ testosterone is produced in the testes. Its primary job is muscle growth. It also helps to burn fat and establish your sexual characteristics. Testosterone causes muscle growth by directly stimulating protein synthesis. Women also produce testosterone in their adrenal gland, but in much smaller quantities than men do. This is why it is easier for men to build large amounts of muscle. Under normal circumstances (no exercise or diet), testosterone production begins to decline by about age 40 in most men. As it does, it can cause muscle loss, bone mass loss, increased body fat, weakness and depression.
Fortunately, to some degree, testosterone levels can be controlled by the ratios of food in the diet and exercise. In order to support optimal testosterone levels one’s diet must be balanced and consist of ample amounts of vitamins and minerals specifically from the B vitamins, vitamin C, zinc and manganese. When trying to gain mass, a high-fat intake is necessary to stimulate maximum testosterone production. Diets low in fats or products that contain fat, like a vegetarian diet, produce much lower testosterone levels than a meat or fish-rich diet. The fat provides cholesterol, which is needed for testosterone synthesis. There is about 100mg of cholesterol in 3 oz of red meat.
Heavy resistance training (80-95% effort) and short rest intervals also stimulate the production of higher than normal testosterone levels. How to naturally increase Testosterone levels (and other interesting tips): · Runners and power lifters show lower levels of testosterone than bodybuilders do. · Higher volume activities (greater than 8 hours a week) result in lower T levels. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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· The higher your stress level the lower your T levels. · Intense training causes a periodic increase in T levels but then drop. T levels stay low for a day or two before rising again. Another reason for hard gainers to train every second day. · Don’t plan a growth cycle when you know your mental and emotional circumstance will prevent your best gains. · Alcohol decreases T level and even one night on the town can cause T levels to plummet. · Sex, masturbation and erotic stimuli will cause an increase in T levels. · Painkillers such as aspirin, marijuana, codeine will decrease T levels. · Diets high in protein, cholesterol, fat, and saturated fat will increase T levels. · Increasing polyunsaturated fat and decreasing saturated fat will decrease T levels.
· Higher protein typically equals more animal fats therefore equals more saturated fat and cholesterol. · T levels decrease with restricted diets but are restored within 48 hours after refeeding. To summarize, T levels will fluctuate throughout the day, week, and year and are predictable to being the highest around summer, winning streaks, higher fat intake periods, and even when you are ‘getting it on’ regularly. And it is predictable that T levels will be low during winter, losing streaks, stress and depression, low carb diets, drug and alcohol binges and ‘dry spells.’
Cocktail #6: Growth Hormone (GH) Growth hormone promotes muscle building and fat loss. It works with testosterone to build muscle. GH helps to regenerate/strengthen our bones and connective tissue crucial to support increased muscle size and strength. GH appears to affect every organ in the body, has been shown to support protein synthesis, a positive nitrogen balance, increased amino acid uptake, lipolysis (fat breakdown), stimulate cartilage growth, and enhance immune cell function. It is released in response to low blood sugar levels caused by fasting, dieting, exercise or sleep.
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Women have higher GH levels during exercise and at rest than men do. Once released, it promotes growth by increasing protein synthesis, and causing the release of IGF-1. It also promotes fat burning by moving stored fat into the bloodstream to be used as fuel. This is its primary function. Because of this fat mobilizing effect, GH reduces the amount of glucose and protein that is used for fuel, so high GH levels will protect against muscle loss. Produced in the anterior pituitary gland, production is highest during adolescence and peaks around age 20. During that time, your body produces about 500 micrograms per day. Under normal circumstances, production begins to decline rapidly after age 31. It typically declines about 24% per decade. So, at age 40 you are producing 200 mcg, and at age 80 you will produce only 25 mcg per day.
How to naturally increase GH levels (and other interesting tips): · Eat low glycemic carbohydrates to keep blood sugars low, especially before exercise and sleep.
· Go to bed on an empty stomach (no heavy carbs). Carbohydrates produce insulin, which can help store fat. · Get a good night’s sleep on a regular basis. Large amounts of GH are released during the first 30-70 minutes of sleep. · High intensity weight training increases GH levels. While performing your sets, keep tension as high as possible on muscles without rest to optimize GH levels. · Wear warm clothing. · Supplement with higher levels of protein, Glutamine and Creatine, may in crease GH levels regardless of age. · Use certain aminos throughout the day, L-ornithine and L-arginine. Use 500 mg of ornithine and 500 mg of arginine twice per day (before exercise and sleep), five days per week. L-ornithine is not very practical because pharmaceutical grade is very expensive. · Eat a balanced diet. Carbs/protein/fat. · Eat 5-7 times a day. · Use the sauna 20 minutes a day.
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· Train using powerful lifts, for example, squats, dead lifts and power cleans. · Take naps. · Avoid doing the same exercise every time you go into the gym. · Reduce your intake of fructose. Excessive fructose intake can block activity of GH and stop the burning of fat for fuel.
Cocktail #7: Catecholamines The catecholamines are a group of 3 hormones secreted by the adrenal glands, epinephrine, norepinephrine and dopamine. When you get nervous or get that adrenaline rush, you are experiencing release from these three hormones. They are important for strength and power because these hormones act to produce force production and contraction on muscle fibers. Intense weight training with heavy weight and little rest between sets has been shown to increase levels of epinephrine and norepinephrine.
Cocktail #8: Thyroid Hormones One final hormone that I would like to address is called T3 (triiodothyronine). This hormone is produced by your thyroid and controls your overall metabolism. Your thyroid actually produces two hormones, T3 and T4 (thyroxine), but T3 has the greatest influence on your metabolism.
Your metabolism is the rate at which your body burns calories. Increased T3 production increases your metabolism so you burn more calories per day (fat and muscle). This is why skinny hard gainers typically have low body fat levels and difficulty gaining muscle. Their metabolisms are very high so they burn a large amount of calories. Decreased T3 production slows your metabolism so that you burn fewer calories (fat and muscle). Your thyroid regulates T3 production based on many things, including health, stress, overtraining, and of course diet. How much you eat plays a very large part in T3 levels. Eating a consistently large amount of calories will keep T3 levels fairly high. If you decrease your calories too drastically, your body will reduce T3 production to slow your metabolism. It does this to help conserve calories, preserve muscle mass and maintain body fat levels. In times of famine (or low calorie dieting), your body tries
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to conserve as much as it can to survive. Low T3 levels means very little fat is being burned. Since T3 also helps regulate protein synthesis, low levels mean no new muscle is being built. During long-term, low calorie diets, your T3 levels can drop by as much as 30%. Your body also begins to lower noradrenaline production by almost 50%. Fat loss products like caffeine and the ECA stack help to minimize this metabolic drop in both hormones.
Exercise and increased protein intake will also help in keeping your metabolism elevated. Applying this information is critical in the muscle-building and cardio debate because in this section we will first examine some of the popular beliefs and I will allow you to come to your own conclusions. Remember, when it comes to muscle building there are always three sides to every story – my side, your side and the reality. The ‘reality’ can also be called ‘results.’
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Chapter 6: Explosive Fat Burning Secrets Cardio is probably a bodybuilder’s most dreaded word in the dictionary. If you are just getting started in the muscle building world than I will explain this statement further. It is well known that training long an endurance athlete is not going to help you look muscular.
High volumes of cardio, whether it is long and slow duration or short and fast duration, has a great impact on stripping layers of muscle off your body. However, we will learn shortly that this is not fully true and when done properly – cardio can help you grow muscle. You have probably formed your own collection of beliefs from your own reading and debates and I would like to cover some of the most popular beliefs surrounding fat loss and have you come to your own conclusions. If one thing can be taken from this section (which you can apply to all chapters of this book), let it be to question advice from others. Blindly accepting the advice of “experts” can lead to mental atrophy and apathy. You become a slave to other people’s advice and never learn to think critically for yourself. Dig deep, do some re-
search, and come to your own conclusions.
Your probably now asking, “Why should I trust you, Vince?” Since you are reading this book I assume that you found credibility and trust in my website and my own personal transformation story and I thank you. You can trust me because I walked in the same shoes as you. I was not gifted with freaky genetics or Samson like strength or a classic bodybuilder frame. I did not inherit a muscle friendly body so all the advice you read is from an individual who had to overcome the same obstacles as you. It is OK if you to do not subscribe to information in line with popular opinion. It is OK not to endorse the same training that Oprah’s trainer endorses and it is OK to think differently than the masses. Remember – you want a different and better body than everyone else, right? You want to build larger muscles and lose more body fat than the rest of the flock, right? If you want the same results as everyone else, do the same thing as everyone else. If you want different results than everyone else you must do something different. If you want generalized results, follow generalized advice. If you want more superior results then you must separate yourself from the generalized information and © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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customize it to your unique self! If you are getting results with a certain method then who cares what anybody else says or does?
1. The Difference Between Aerobic Training and Cardiovascular Training What is an accurate way to describe cardio? Cardio is when the heart and lungs are involved to perform exercise. Whether you are performing a swim workout, bike workout, run workout, sprints or circuit training – cardiovascular work is being performed when you sustain your heart rate, elevate your breathing and sweating. Aerobic training refers to one form in which cardiovascular activity can be performed. The definition of aerobic is ‘with oxygen.’ Aerobic training refers to any activity that can be performed continually – almost indefinitely at a low intensity – as long as oxygen is constantly being supplied. All aerobic training is cardiovascular training. Not all cardiovascular training is aerobic training. This will make more sense shortly.
2. Cardiovascular Training – To Do or Not To Do... One of the most popular beliefs is that cardio will kill any chance of muscle gain. The reality is that cardio must be a part of your training program even if you goal is pure maximum muscle gain.
Aerobics have been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.
FAT & CARDIO
The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more ‘supply routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery.
I do not know of anyone who can naturally get their body fat into the low single digits with resistance training and diet alone. Interestingly, weight training can augment muscle loss just as much as cardiovascular – if performed the wrong way! That’s right, cardio can be another powerful musclebuilding tool (that many do not use) in getting big and even staying lean in the process. I repeat, cardio training, if implemented the correct way, will help you build more muscle and turn the brewery around your midsection into a six-pack. We will get to the details shortly.
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3. Steady State Aerobics – Why it’s Not as Effective It’s well known that low intensity exercise utilizes primarily fat as fuel for energy and high intensity exercise utilizes more carbohydrate as fuel. In the past, this was the basis for the idea that steady state aerobics (also referred to as long slow cardio) was superior for fat loss. Some people were afraid to exercise too hard because they thought it would take them out of the “fat burning zone” and make them burn only “sugar” and no body fat. Consider the reasons why most overweight individuals favor steady state aerobic training, also referred to as long slow cardio, for fat burning. It burns calories. There are so many other activities beyond the gym that burn calories, such as sleeping, cleaning, gardening and talking. Sure, these activities do not burn as much calories as sprinting and weight training but they do still burn calories. As long as the muscles are at work and demand extra oxygen to continue working than you are burning calories. So, no extra points for aerobic training. I spent 10 years of my life training at 80-120 km a week and racing 800m, 1500m, 3k, 5k and 10k races. I was immersed in the endurance world so I had an inside view of this topic. Ironically, some of my training partners who raced and trained at the same volume were not as lean as you would think. This shows real-world proof that high volumes of cardio activity do not make you lean. So I can not give extra points for aerobic training as the most effective way to lose body fat. The fat burning zone. Do you think it’s a coincidence that the majority of people who train in this ‘zone’ are still fat? This myth was developed years ago when scientists discovered that carbohydrates were the primary source of fuel for high intensity exercise and fat was the primary source of fuel for low intensity exercise. How convenient? Exercisers all over the world praised the idea that they could lose fat while barely breaking a sweat! If low intensity ‘fat burning’ workouts proved to be the magic bullet than you would expect to see a lot more leaner people around – would you agree? It is true that a greater percentage of fat is burned during lower intensity aerobic exercise than it at higher intensities. So if we take this assumption to a further conclusion, we could assume that lying on a coach will burn a greater percentage of fat by just lying there all day. And we all know how people look when they sit on a coach all day doing nothing!
The secret to maximal fat loss is to focus on burning more overall calories.
Even though higher intensity training only burns 35% of calories from fat while
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lower intensities burn may burn up to 50% of the calories from fat, the higher intensities will burn more overall calories than lower intensities. Think about a real world example – are sprinters (running 10-20 seconds) fatter than marathon runners (2-2.5 hours of running)? No. Actually sprinters carry less body fat than distance runners due to their muscle mass. I can personally testify to this. Even though I was running 80-120 km a week, during my competitive running career, I had a little potbelly when I ran. This is also because long distance runners, at least in my case, justified poor food choices for the volume of training we did! Aerobics makes your body “burn fat.” The problem is that too much aerobics burns muscle and the ONLY tissue on your body that burns fat at rest is muscle. Aerobics can strip away too much muscle on your body which is not good because fat is a dormant tissue and does not encourage your body to burn calories. The whole physiology of someone who lifts weights is geared up to burn calories. The opposite is true of aerobic junkies, whose physiology is like that of a Honda Civic; stretching a gallon of fuel for 40 miles. When you want to lose fat, you want to be like a Cadillac or a Hot Rod; you want to be fuel inefficient! Therefore you want to do exercises in such a manner that fuel efficiency is sacrificed. Sure, aerobic training will burn fat but it will also strip your muscle leaving you less muscle to burn fat during the day. So if muscle is the only tissue that burns fat, and aerobic training makes your muscles smaller than that’s not effective for fat burning during the rest of the day. The last time I used low intensity cardio was during my very first fitness model show. I came in very ripped but was told that I would have placed in the top 5 instead of 17th of 34 guys if I had an extra 5- 10 pounds of muscle. I know for a fact that I lost those 5-10 pounds in my last 4-6 weeks of show prep because long slow cardio was what everyone else did (and I followed the herd without questioning).
I now believe that low intensity cardio is not the most effective tool for fat loss. Here’s a quote from Paul Chek: “First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize minuscule amounts of fat!” The efficiency argument is interesting. Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle. So in aerobic training - when we ‘encourage the use of fat’ - do we force that same body to adapt by storing more fat? It’s interesting that some of the biggest experts such as Charles Poliquin, Paul Chek, John Berardi, Eric Serrano, etc., all seem to think so. And most of the spinning and aerobic instructors at the local gyms in my area who have hired me to get them lean can anecdotally tell you that the more aerobic training they do - the harder it is for them to lean out. There are thousands of overweight individuals each year that complete marathons. Now completing a marathon is an impressive and honorable feat. However it shows that the aerobic fitness needed to complete a marathon doesn’t have anything necessarily to do with creating a fat loss effect. So if you are capable of two to three hours of steady state running and still not burning enough fat - we can either go to a higher intensity or you can try four hours of running. Any takers for the latter? In terms of fat loss - calories burned are the most important factor. And aerobic training burns less calories than anaerobic training and weight training overall
CALORIES (besides doing very little to increase your metabolism - your body’s calorie-burning engine).
So if we accept that lean mass is a major factor in your fat burning engine - and aerobic training makes that engine smaller (i.e. less muscle) and more efficient at burning fat (remember more efficient means it burns LESS) - how can having a smaller more efficient fat burning machine burn more fat? It doesn’t.
Aerobic training raises your metabolism. Actually, muscle is responsible for raising your metabolism. You will burn more fat at rest compared to someone who does not carry as much muscle as you. Unfortunately, aerobics does absolutely nothing to build muscle or maintain muscle, so it will not have a significant role on metabolism at rest. The downfall to aerobics is that you will only burn calories during the period of time that you perform it. Let’s say you do one hour of cardio each day. You will only burn calories for that 1 hour period. What about the other 23 hours left in the day? Very minimal, if any at all, caloric expenditure from that aerobic workout.
4. A Closer Look At Metabolism.
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The amount of muscle mass and efficiency of your thyroid determines the rate that you burn calories during a typical day. Someone with a faster metabolism will burn more calories in the day compared to someone with a slower metabolism. Therefore, your metabolism or metabolic rate is what dictates that rate that you burn calories. Whether you like it or not, your body will burn approximately 60 calories for every additional pound of muscle that you put on. So every additional pound of muscle you put on requires an additional 60 calories per day to maintain. So, one pound of muscle on your body requires approximately 60 calories per day. This equates to 21,360 calories per year or the equivalent of a little over 6 pounds of fat. So you can see that gaining 10 pounds of muscle in your training program will assist in burning off over 60 pounds of fat next year!!! In order to really get the lean and muscular look, the key is not just how many calories you can burn during exercise, it’s how many calories you can force the body to burn all the time. Increasing your metabolism is the real key to long term fat loss and physique change.
5. Caloric Expenditure and Anaerobic Training. Whether you following a low carbohydrate, low fat, high protein, high carbohydrate etc., diet, the rule you learned in fourth grade gym class remains the same – in or-
der you lose body fat, you must expand more calories than you take in. Caloric balance is so important that I have saved an entire chapter on it shortly.
Fat loss is all about being in an energy deficit – burning more than you are taking in. Aerobic training is not the most effective way to achieve an energy deficit because you only burn calories while you are doing it. Anaerobic training takes advantage of the other 23 hours left in the day because not only do you burn more overall calories but it cranks up your metabolism to burn calories hours afterwards. Since weight training is considered, anaerobic, and it contributes to building muscle and keeping it, you will burn calories nonstop. Even when you hit the sack!
Anaerobic training is cardiovascular exercise WITHOUT the presence of oxygen.
Any activity that is 1-3 minutes of intense duration - think middle-distance running, circuit training, hockey, middle distance track, soccer etc. - will put your body into a very quick oxygen debt. Think of anaerobic training as the equivalent of taking out a large sum of money in one withdrawal. The ‘shock’ will be much greater if you withdrawal $10,000 from your account as opposed to taking $1000 out every few months.
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After you withdraw this ‘large sum of money’ you will be in debt! Consider exercise, after a high intense anaerobic workout your body will be in oxygen debt, which is also known as excess post-exercise oxygen consumption (EPOC). This is the key ingredient to anaerobic training because your metabolism will remain elevated following this exercise, or withdrawal, until you restore the ‘bank account.’ The size of the ‘withdrawal’ will determine how long your metabolism stays elevated. Very intense and
exhaustive exercise can keep your metabolism elevated for up to 1224 hours while light exercise may elevate your metabolism for only a few hours. 6. Interval Training
I believe that the best way to rapidly improve fat loss results is to incorporate interval training. Most refer to interval training as high intensity interval training (HIIT) which is very effective and time efficient. Interval training is when you alternate an extremely high intense period of activity with a very low intense period of activity for multiple times. This method of training conditions your body to higher intensity without fatiguing as quickly. Since you expose your body to a level of intensity for a series of repeats – you are able to do much more work in the same period of time than you were before.
Here are the reasons why I favor interval training for fat loss: · As you improve, the work intervals can get harder and harder, and the re- covery intervals can be shortened, or performed at a higher tempo. The only downside to this style of training is that it is very hard and will force you to suck for air! As my running buddies would say, ‘Interval training is guaran- teed to put you in the hurt box!’
INTERVAL · Do me a favor and visualize the start line of the Olympic 100m dash or any sprinting type event. Visualize some running backs and some speed skaters. Are you visualizing huge, ripped and super lean physiques? Do you ever wonder why these guys’ pecs, arms and abs look better than yours and you spend more time lifting weights to build muscle? Some of the most muscular athletes in the world are involved in anaerobic sport. · High-intensity cardio has a much stronger effect on GLUT-4 trans location in muscle cells due to the increased force of muscle contraction. This means that high-intensity cardio creates a much stronger nutrient partitioning effect towards muscle tissue than low-intensity cardio. · High-intensity training favors the fast twitch muscle fibers, which have the greatest chance of hypertrophy. Long periods of low-intensity exercise tend to “over-train” the fast-twitch muscle fibers and convert the intermediate muscle fibers to slow-twitch fibers. If your body has less fast-twitch fibers, © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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then you will experience less hypertrophy from training. · The body’s hormonal response to high-intensity cardio is similar to the body’s hormonal response to resistance training (i.e.increased insulin sensitivity, GH release, IGH-1 release, etc.) without placing the same strain on the nervous system as resistance training. High-intensity cardio causes the body to preferentially store more carbohydrates and burn more fat. · High-intensity cardiovascular exercise increases oxygen expenditure and forces the body to adapt by becoming more efficient at oxygen transport (increase in VO2 max). More efficient oxygen transport to the muscles will increase fat oxidation as fat oxidation is dependent upon the presence of oxygen. · High-intensity cardio seems to be more muscle sparing. Several studies have shown that interval training burns fewer calories when compared to continuous lower intensity cardio. However, the skin fold losses were greater with the HIIT group (can you expand on what this study is about and where the information came from – makes it more credible) than in the continuous intensity group. This means not only did the HIIT group lose more fat, they also spared more muscle tissue by burning fewer overall calories.
7. Interval Training Is NOT the ONLY Way To Lose Fat Much of the research today suggests that fat loss is a determined by energy expanded rather than exercise intensity. Therefore, scientists would say, “It does not matter what kind of exercise you do or how long you do it. It only matters how efficient you can be in burning the maximal amount of calories in the minimal amount of time.” This statement would lead you to believe that low intensity cardio is completely useless. Up to this point you must be thinking that I completely despise low intensity cardio Up to this point you must be thinking that I completely despise low intensity cardio but there is much to say in defense of low intensity cardio. I find most that bash low intensity cardio, do so out of pride and ego and with something to prove. The reality is that I know many fitness models and bodybuilders who have dropped their body fat levels and preserved much lean tissue by simply performing 30-40 minutes of cardio 5-6x a week at a very low intensity (walking). So the ‘aerobics is completely useless’ comments are way off base. “So how long and how hard should your cardio workouts be?” I believe that both methods – high intensity and low intensity – get the job done. It does not matter if your cardio sessions are 20 minutes, 30 minutes, or 50 minutes. The higher intensity during the time period, the more TOTAL calories you will burn. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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The more TOTAL calories you burn, the more fat you burn. So remember, both approaches work but the high intensity activity gets the job done in half the amount of time and has many more benefits associated with it. Although many factors, already discussed, are involved in exercise-induced fat loss, t he most important factor is the total number of calories burned, NOT whether the calories burned are fat or carbohydrate. However, it’s also logical that, time permitting, more frequent and longer duration exercise might cause even greater overall fat loss if intensity is sufficient, simply because more total calories can be burned over the course of a week.
INTENSITY
In the end, it’s all about the intensity and the calories burned, not necessarily whether the workout is performed with intervals or in a steady state. For example, if you do 20-25 minutes of very intense cardio, you might burn about 400 calories. That’s a lot of calories for such a brief workout. But it only adds up to 1200 total calories in one week if your frequency is only three days per week.
If you (gradually) built up your frequency to four, five, then even six days per week, you could double your caloric expenditure to 2400 calories per week. If you also increase your duration, your intensity will decrease so you’ll burn fewer calories per minute, but the calorie expenditure for the entire workout is higher, which increases your total weekly calorie-burn even further. Duration and intensity are inversely related, so the longer the workout, the lower the intensity. But that doesn’t mean a 30 or 45-minute workout necessarily has to be low in intensity. A 30 or 45-minute steady state workout can be “moderate” or “moderately-high” in intensity. The combination of the highest intensity you can muster with a 30-45 minute duration can create an enormous calorie burn. Some of that calorie burn will occur after the workout as well, because studies have shown that EPOC is influenced not just by intensity, but also by duration. Although infrequent and very brief (15-20 minutes or even less) HIIT workouts have recently gained great popularity (and deservedly so), that doesn’t mean you should never do steady state cardio, nor does it mean that certain individuals aren’t better off with longer, less intense cardio.
8. You Must Decide For Yourself
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Goal
Frequency
Duration
Best Time Of Day
Minimize Fat While Bulking Option #1
Weight training days. 2-3 x a week
20 minutes
Immediately after weights
Minimize Fat While Bulking Option #2
In between weight training days. 2-3 x a week
25-30 minutes
Maximize Fat Loss – Cutting Phase Option #1
5-7 x a week
30-50 minutes
Maximize Fat Loss – Cutting Phase Option #2
2x a day 5x a week
25 minutes
Maximize Fat Loss – Cutting Option #3
5 x a week
30-40 minutes
How To Do It
Low intensity. Walking or cycling. Your heart rate has already been up. Tap into fat reserves quicker. Any time Interval 5 minute warm Training. up + 5 minute cool down. Sprint 1 minute hard, then walk minute. Perform 5-10. Increase speed each workout. Separate 6-12 hours Low intensity. Walking apart from weight on an incline or cycling training workout. or elliptical trainers all work well. Preferably inside where you can keep heart rate controlled. One AM workout Interval Training. Same + One PM protocol as above. workout Use a different training modality. e.g. Sprinting in AM and cycling in PM Anytime. Moderate intensity Preferably training. 6-12 hours away Maintain a greater from weight traintempo than your ing low-intensity workout but less than your interval efforts.
These are a variety of methods I have used personally and with my clients to drop substantial amounts of body fat. Since my background is in long distance running I find that too much cardio will make me very skinny quickly. It appears that my body has programmed itself to remembering my skinny state. I suggest for ONLY true ectomorphs to use NO CARDIO at all when attempting to gain weight, for at least the entire first month or until you gain at least 10-15 pounds, and then choose a method from above based on the rate you are gaining weight.
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9. The Best Time To Do Cardio? The largest myth is that one should perform low-intensity cardio on an empty stomach, preferably first thing in the morning. The logic being that if one is in a fasted state, their glycogen levels will be low and will force their body to burn fat. Unfortunately, this idea is misguided and often never questioned by trainees. While performing cardio in a fasted state may indeed increase the amount of calories that are burned from fat stores, it will also increase amino acid oxidation. Cardiovascular exercise while in a fasted state is a great way to increase cortisol release. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss. Interestingly, I find it ironic that many people put so much time and effort into their meal planning to ensure eating every 2-3 hours in order to prevent muscle loss. However, they intentionally promote this state by going ahead and working out in fasted state!
10. Cardio Nutrition VS Weight Lifting Nutrition This is where so many trainees go wrong. Remember that cardio creates the same anabolic state and window of opportunity as a heavy lifting session. To maximize this window of opportunity your pre and post workout nutrition should mimic the same principles as your weight training sessions’ nutrition. At the top of our list is our good friend, insulin. Keeping insulin up in the period surrounding a cardio session is critical. Having insulin and carbohydrates present before and during a cardio session seems to slow the muscle destroying action of cortisol, epinephrine and nor epinephrine. This aspect single-handedly slows the start of using muscle protein for energy. This is exactly what we don’t want. Next, protein should be added to the mix. High-intensity cardio uses a lot of muscle groups and makes use of a lot of the type II fibers. The same ones we use during weight training. This action alone will be drawing the glucose and amino acids directly to every last one of them. Not adding protein to your post-workout shake its going to hurt you in the long run. This can lead to the popular term “burning up
muscle.”
Taking in some simple carbs and protein after your workout should be liquid in nature. Solid foods simply take longer to digest in the stomach and take longer for the nutrients to be delivered to the small intestine for absorption. The longer the delay, the more muscle loss can occur. The above combination, along with creatine and glutamine, can create a strong anabolic environment that takes advantage of insulin, IGF-1 and Growth Hormone. These nutrients must be taken in shortly after training and will be discussed in greater detail in the next chapter.
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Why would you want to deny your muscles nutrients at the most crucial time of the day, but then provide them during rest? It does not make sense. Treat your cardiovascular work like your lifting.
11.“I’ve Got A Pot Belly And I’m Skinny!” If I ate a donut every time I got this email I would be a very, very fat man! I call this the ‘Skinny Fat Syndrome.” You can mask this embarrassment with clothes, but once the shirt comes off, you might even have a hard time getting a date with Ugly Betty! The good news is that this is easily fixable and does not require a private appointment to the liposuction doctor. First, understand how you have earned ‘Skinny Guy Syndrome’ status. 1. Realize that you have a naturally fast metabolism and were not designed to have high levels (greater than 13%) of body fat on your body. 2. You have very gradually taken in more calories than you have burned, over the last number of years, and guess where the excess got stored? That’s right, your belly. 3. You are also eating the wrong kind of foods. My guess is that you are eating lots of pizza, nachos, wings, fried food, fast food, chips and pastries. These are all foods that decrease your insulin sensitivity and go straight to your belly. Your solution? Read the next chapter very carefully and choose your nutrition program based on your muscle building goals, not your fat loss goals. Once you gain a solid 15-20 pounds of muscle, your pot belly will look much smaller, relative to the rest of your body. As said early, perform zero cardio for the first month or until you gain at least 10-15 pounds if and only you are a true ectomorph. However, since you have the Skinny Fat Guy Syndrome, incorporate one of the cardio programs I recommended above into your weight training routine and you should be able to melt away your pot belly within the first three months in conjunction with a clean mass plan.
12. Your Body Is Smarter Than You Research has shown that the type of substrate used during cardiovascular work makes little overall difference on fat loss. This is most likely due to the fact that if one relies mostly upon fat stores during cardio (i.e. low-intensity cardio), the body will burn predominantly glucose at other times of the day.
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Likewise, if one mainly utilizes glucose for energy during cardio (i.e. high-intensity cardio) the body will customarily rely on fat at other times of the day in order to spare muscle glycogen.
So in the end, just relax and don’t waste your day on academic debate regarding fat loss and cardio. It is something that you truly must experiment with on your own, no matter what anybody else says. And even if your method goes against, ‘what’s currently popular’ who cares?! If it works, then use it!
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Chapter 7: Massive Eating It’s another day at the gym and time for your weekly weigh-in ritual. You approach the scale eagerly for the weekly check-in. You step on. And to your surprise, you still weigh the exact same weight (maybe you have even lost weight). You try to disguise your disgust and frustration and head to the floor for another endless workout. First off, let me say this – gaining weight is NOT the hardest thing to overcome but is not the EASIEST thing to overcome either. BELIEVING that it is ‘so hard’ to do makes it easy to quit and make another excuse when the scale stops climbing.
EATING
With the majority of the population focusing on the latest fad diet on how to lose weight there is very little info for the skinny guy who is trying to pack on 30 pounds of brawn to their frame. When was the last time you saw a commercial on ‘how to gain weight?’ I don’t ever recall channel surfing late at night and coming across an obnoxious ad with some buffed up beefcake promoting the latest weight-gain ad! When many young guys start up on a training program, they always neglect the most critical factor – they always fail to grasp the following: 1% Workout + 38% Sleep + 33% Diet + 28% Lifestyle = 168 Hours In The Week How did I calculate these? 3-4 hours a week max weight training / 168 hours in a week = 0.017. So giving this component 1% was actually generous! 9 hours of sleep a night X 7 days = 63 hours / 168 hours in a week = 37.5% 8 meals a day for a 1 hour sitting
(I know this is very generic side but let’s include prep time to this as well to make 30 minutes of eating + 30 minutes of prep)
X 7 days a week = 56 hours / 168 hours in a week = 33% Lifestyle = The remainder of the time: 100% - 1% - 37.5% - 33% = 28.5% The percentages do not reflect the level of importance of each component but only to demonstrate where your time is allocated. This will help you re-focus your mindset on what is actually happening. This formula could also be summarized like this: 1 % Training + 99% Recovery = 100 % Results
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At this point, it is time for you to calculate your own personal energy requirements based on the following equations above. Now hold on, don’t go running to get your calculators, I have saved you the trouble of doing the math. The goal of this section is very simple. I want to help you calculate: So how come 99% of the advertisements you see focus on 1% of the equation. I know this is a bold statement that you can argue, but what you do outside the gym is far more important that what you do inside the gym. Like I said before, where is the seminar, where is the DVD, where is the magazine called “Recovery?” There is none. You can’t make much money by telling people to sit on their butt and do nothing! I hope this concept enlightens your thinking. Back on topic, failing to realize the critical importance of recovery, specifically nutrition, will result in giving up the pursuit of building your dream body and resort to pulling out a ‘blame card.’ Many of these blame cards are weak excuses (but acceptable in our society) that can bail you out. Blame cards such as: “No matter how much food I eat I just can’t get any bigger.” “You have no idea how much food I eat. I eat all day.” “I was born with a fast metabolism. I guess I am supposed to be thin.” “I picked the wrong parents – who are both skinny – so there is no chance for me.” As I give you this section of the book remember that I used to be a skinny long distance runner. Don’t get me wrong, I was ‘toned’ but I had no muscle mass whatsoever so I am confident to say that I am one of the best people to teach you how to gain weight. On my site, I said I went from 149 to 208 pounds over the course of a year. I probably could have gone higher but realized I should cut back some of the fat before I started to climb again. I will keep this section as simple as possible and do not want to be responsible for making this equation any more complicated or any more commercialized than it is perceived to be. So let’s get to it.
1. Why you can’t gain weight. If you are not gaining weight that do not look much further for the answer. It is really not that complicated and really only breaks down to one or both of the following: 1. You do not truly understand energy balance (Energy In vs. Energy Out). 2. You don’t eat the right foods at the right times (poor food combinations).
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2. Energy Balance. Here is the easiest way to understand energy balance: Energy Balance = Energy Intake – Energy Expenditure Energy intake encompasses whatever you put in your mouth – food or drink. Energy is made up of several factors including resting metabolic rate (RMR), calorie cost of activity, thermic effect of food (TEF), and adaptive thermogenesis. The balance of intake versus outtake is a critical starting point in weight gain or loss. If you have a SURPLUS of calories (positive energy balance) where the intake EXCEEDS the expenditure, you gain weight. If you have a DEFICIT of calories (negative energy balance) where the intake is LESS than expenditure, you lose weight. Simple enough. Remember, a surplus of calories is ONLY one component of gaining weight! Anybody who tells you that you must simply eat a SURPLUS of calories to gain weight is RIGHT – you will definitely gain weight – a dump load of body fat that is. Let’s say your body needs 3000 calories to grow – don’t think that your body will grow on 3000 calories of chips and cookies just because you are in a SURPLUS. Three thousand calories of junk and empty calories is COMPLETELY different than 3000 calories of high quality carbs, proteins, fats, vitamins and minerals. Anybody who does not understand this does not understand the theory that a calorie is not a calorie.
3. Calculating Caloric Requirements for Extreme Muscle Growth Even though energy intake should be the most basic concept to apply for muscle growth, most people screw up this factor more than anything else. I debated whether I would navigate you through the harsh jungle of energy balance equations to determine your BMR, TEF, your cost of activity etc. Instead, with the permission of my good friend Dr. John Berardi Ph.D., I have included some articles that will stand as the foundation for our Massive Eating Plan. The following is an excerpt from an article called Massive Eating Part I and was written by Dr. John Berardi Ph.D. By the end of this article you will know exactly how much you will need to grow.
Step #1: Resting Metabolic Rate
Resting metabolic rate (RMR) is the energy it costs the body to basically keep alive. This doesn’t include the costs of getting your butt out of bed and moving around; those numbers are calculated in later. Although you might not guess it, about 50 to 70 percent of your entire day’s calorie expenditure is a result of the RMR. So, let’s figure out your RMR right now.
Determining RMR:
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To start off with, you need to take your body weight in pounds and convert it to kilograms. (International readers, please bear with us silly non-metric Americans for a moment.) This is a simple conversion. Just divide your body weight by 2.2. Next you take your percent of fat and multiply it by your body weight (which is now in kilograms). This will give you your fat mass (FM) in kilograms. Next simply subtract this number from your total weight in kilograms and you’ll have your fat free mass (FFM) in kilograms.
EXAMPLE Before we go on, why don’t we try this out on me. Since I’m an athlete with a body weight of 200lbs at 5% body fat, I’d take my total body mass and divide it by 2.2: Total body mass in kilograms = 200lbs / 2.2 = 91 kg Next I’d multiply this kilogram number (91 kg) by my percent of body fat. Remember, percents are really decimals so 5% equals 0.05, 12% body fat will be .12 etc. Fat Mass = 91kg x 0.05 = 4.55kg FM Next I subtract this fat mass number (4.55 kg) from my total body mass (91kg): Fat Free Mass = 91kg - 4.55kg = 86.45kg Therefore my fat free mass is 86.45 kilograms. From that I can determine my RMR. The formula for RMR is as follows: Resting Metabolic Rate for Athletes (in calories per day) = 500 + 22 x fat free mass (in kilograms). Again, for me, I’d multiply 22 times my fat free mass and add 500 to that number as shown below: RMR= 22 x 86.45 + 500 = 2402 Therefore my resting metabolic rate is about 2400 calories per day. Everyone have their RMR figured out? Good, let’s move on.
Step #2: Cost of Activity
The Cost of Activity represents how many calories are required to move your butt around during the day. This includes the cost of walking out to your car, scraping the ice off the damn thing,
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driving to work, pinching the secretary’s ass, going to lunch with the boys, and of course, training after work. These factors make up about 20 to 40% of your daily caloric intake based on your activity level. So let’s figure out your costs of activity. I’ll use myself as an example again. Determining Activity Costs: Cost of Daily Activity is equal to the RMR you calculated above multiplied by an activity factor that fits your daily routine. I’ve listed some common activity factors below. Activity Factors: 1.2-1.3 for 1.5-1.6 for 1.6-1.7 for 1.9-2.1 for
Very Light (bed rest) Light (office work/watching TV) Moderate (some activity during day) Heavy (labor type work)
Note: Don’t consider your daily workout when choosing a number. We’ll do that later. With this information we can get back to determining my calorie needs. Since I work at a university, most of my day is pretty sedentary. Even though I run back and forth between the lab and classes, I’ve selected 1.6 as my activity factor. Therefore the amount of calories it takes to breathe and move around during the day is about 3800 calories as shown below: RMR x Activity Factor = 2400 calories x 1.6 = 3800 calories Costs of Exercise Activity: Next, we need to determine how many calories your exercise activity burns so that we can factor this into the totals. Exercise activity can be calculated simply by multiplying your total body mass in kilograms (as calculated above) by the duration of your exercise (in hours). Then you’d multiply that number by the MET value of exercise as listed below. (MET or metabolic equivalent, is simply a way of expressing the rate of energy expenditure from a given physical activity.) MET values for common activities: high impact aerobics... 7 low impact aerobics... 5 high intensity cycling... 12 low intensity cycling... 3 high intensity walking - 6.5 low intensity walking - 2.5 high intensity running... 18 low intensity running... 7 circuit-type training... 8 intense free weight lifting... 6 moderate machine training... 3 So here’s the formula: © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Cost of Exercise Activity = Body Mass (in kg) x Duration (in hours) x MET value
EXAMPLE And here’s how I calculate it for myself: Exercise Expenditure for weights = 6 METS X 91kg x 1.5 hours = 819 calories Exercise Expenditure for cardio = 3 METS X 91 kg x .5 hours = 137 calories Add these two together and I burn 956 total calories during one of my training sessions. Since my training includes about 90 minutes of intense free weight training and 30 minutes of low intensity bicycling (four times per week), my exercise energy expenditure might be as high as 1000 calories per training day! The next step is to add this exercise number to the number you generated when multiplying your RMR by your activity factor (3800 calories per day in my case). So 3800 calories + about 1000 calories = a whopping 4800 calories per day! And we’re not done yet! (Note: I rounded 956 up to 1000 for the sake of simplicity. If you’re a thin guy trying to gain muscle, it’s better to round up anyway than to round down.)
Step #3: Thermic Effect of Food
TEF is the amount of calories that it takes your body to digest, absorb, and metabolize your ingested food intake. This makes up about 5 to 15% of your total daily calorie expenditure. Since the metabolic rate is elevated via this mechanism 10 to 15% for one to four hours after a meal, the more meals you eat per day, the faster your metabolic rate will be. This is a good thing, though. It’s far better to keep the metabolism high and eat above that level, than to allow the metabolism to slow down by eating infrequently. Protein tends to increase TEF to a rate double that of carbs and almost triple that of fats so that’s one of the reasons why I’m a big fan of protein meals. Determining the Thermic Effect of Food: To determine the TEF, you need to multiply your original RMR value (2400 in my case) by 0.10 for a moderate protein diet or 0.15 for a high protein diet. So this is what the formula looks like: TEF = RMR x 0.10 for moderate protein diet (1 gram per pound of body weight) TEF = RMR x 0.15 for high protein diet (more than 1 gram per pound of body weight) Since I eat a very high protein diet (about 350 to 400 grams per day), I use the 0.15 factor and my TEF is about 360 calories per day as displayed by the calculation below:
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Thermic Effect of Food = 2400 calories x 0.15 = 360 calories per day Now add that to your calorie total.
Step #4: Adaptive Thermogenesis
I like to call Adaptive Thermogenesis the “X factor” because we just aren’t sure how much it can contribute to daily caloric needs. Some have predicted that it can either increase daily needs by 10% or even decrease daily needs by 10%. Because it’s still a mystery, we typically don’t factor it into the equation. Just for interest’s sake, one factor included in the “X factor” is unconscious or spontaneous activity. Some people, when overfed, get hyper and increase their spontaneous activity and even have been known to be “fidgety.” Others just get sleepy when overfed - obviously the fidgeters will be burning more calories that the sleepy ones. Other factors include hormone responses to feeding, training, and drugs, hormone sensitivity (insulin, thyroid, etc.), stress (dramatically increases metabolic rate) or temperature induced metabolic changes (cold weather induces increased metabolic activity and heat produc-
tion).
With all that said, you don’t need to do any math on this part or fiddle with your calorie total. This is just something to keep in mind.
Step #5: Putting it all together
Okay, so how many damn calories do you need to consume each and every day? Well, adding up RMR plus activity factor (3800 calories in my case), cost of weight training (819 calories), cost of cardio (137 calories), and TEF (360 calories), we get a grand total of about 5116 calories! (Remember, that’s just my total. You’ll get a different number.) Now that’s a lot of food! And I must eat this each and every day when I want to gain weight. Are you surprised at how many calories I need? Most people are. So the next time you complain that you’re “eating all day and can’t gain a pound” you’d better realistically evaluate how much you’re really eating. If you’re not gaining a pound, then you’re falling short on calories.
The Secret is in the Surplus!
So at this point, the keen T-mag readers that aren’t afraid of massive eating might ask the question, “Since this is technically just your maintenance level, how can you get bigger by eating this amount? Wouldn’t you need more?” The answer is simple. Since I train only four days per week this diet would meet my needs on those four days. But on my three off days per week I’d be in positive calorie balance by about 1,000 calories per day! (That extra thousand calories isn’t being used when training, in other words.) This adds up to a surplus of 3,000 calories per week. And this is where the growth happens! =I especially like this “staggered model” because rather than trying to stagger your © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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calorie intake on a daily basis by eating different amounts of food on different days, I let my training cycle my calories for me. This way I can eat the same thing every day while preventing my body from adapting to that habitual level of intake. Just like we vary our training to prevent adaptation, prevention of dietary adaptation is one of the secrets to changing your body composition.
“So just tell me - how many calories must I eat to support my goal of excessive muscular hypertrophy?” To make your life easier I have included a calorie calculator that will tell you exactly how many calories you need based on current weight, lean body mass, lifestyle, energy expenditure etc. All you need to do is determine your goal calories and then pick the appropriate sample meal plan that I have included. Every month you should recalculate your goal calories and most likely you will gradually move from the 3000 cal meal plan, to 4000 cal meal plan and eventually 6000 cal meal plan.
You are in absolute control of how much your body will grow. The meal plans are all based on the principles we are about to discuss. You have a choice to pick between Maintenance, Cutting, Progressive Weight Gain and Advanced Weight Gain. I suggest that you all start off with the Progressive Weight Gain selection. Here is the link to determining how many calories you body will need to grow: http://www.vincedelmontefitness.com/vince_calc.html After you have done that equation you might be saying, ‘Damn that is a lot of stinking food.’ Are you surprised to see how many calories there are to gain weight? Most people are. So the next time you complain that you ‘are eating all day and can not gain a pound,’ then you’d better realistically evaluate what you are actually taking in. As you can see if you wish to get bigger and to get stronger then you must eat a higher than normal amount of calories coming from quality nutrients. THERE IS NO WAY AROUND IT. Even if you have the perfect training routine, you will never grow unless you provide your body with the proper amount of nutrients. It’s like saying you want to build a house but you do not have enough bricks, cement and wood. It will be impossible to build that house. It’s like saying you want to race a car as fast as possible but you don’t have any gasoline or oil. It’s downright impossible. If you wish to ensure that your muscles have enough fuel to support your workouts, lift heavy weights for high reps, recover from workout to workout and let’s not forget, GROW NEW MUSCLE, then you have to keep track of what you are eating every day. There is no way around it. This is the number one reason why skinny guys never gain weight or why anybody for that matter will not make quality gains that they so desperately strive for. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Keeping track of what you eat is a lot easier than it sounds – probably why most people avoid it, because they perceive it to be difficult.
Sure you’re going to have to take some extra time to read wrappers, and labels but if this method will promise 20-50 pounds in a year from now, is it not worth it? And the good news is that your brain will create a new file to store all your new nutrient calculations, and since you are eating from the majority of the same foods your ‘memory food bank’ will expand quickly. If you follow the meal plans I have provided - to the letter - than you will not have to keep a formal food log.
4. Which strategy to use? ‘Bulk Up’ (Advanced Weight Gain)
or ‘Stay Lean All Year’ (Progressive Weight Gain)
One of your goals in eating-to-grow should be to maximize the muscle:fat ratio. As this concept seems obvious enough you must be aware that there are two methods of gaining weight – the slow way and the fast way. There are pros and cons to each but you must decide for yourself which method you are prepared to pursue and accept the consequences of each. The meal calculator has provided both options. Let’s look at both options in depth.
Bulking Up
Warning: What I am about to share is not meant to scare you or discourage you about how much food is required to TRULY build SERIOUS MUSCLE MASS. Unless you want to take the long and hard road of building 5-10 pounds of muscle a year, skip this section and start reading “Stay lean all year round.” I do not want to sugar coat the truth or water down the reality of SERIOUSLY building massive muscle...I’m talking 20,30, 40 and even 50 pounds of SOLID muscle in the next year. When I say ‘solid’ muscle I am referring to a SIGNIFICANT amount of muscle on your body that will be NOTICEABLE to every person who sees you. Adding 5-10 pounds of muscle does not turn heads. You may look ‘all right’ and ‘decent’ but you will not ‘stand out’ in a crowd and you will not cause awe, jealously or impress onlookers. Not that these should be your goals but they are certainly many people’s motivation so it is important to know what it will take to get what you TRULY want. Let’s get specific now; REAL bulking will be achieved if you use the Advanced Weight Gain selection on the calorie calculator. Go see for yourself how many calories this will work out to and then go take a walk around the block to catch your breath! Yes, this amount of calories will be your personal requirement to ‘bulk up.’ Sometimes you just have to ignore what the magazines, websites and experts say about gaining weight and start observing what people are REALLY doing. Unfortunately, 99% of sincere skinny guys trying to gain weight are often misled by role models with high levels of muscularity who say that they achieved all this muscle while
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keeping their body fat levels around 9-10%. You have probably read tons of articles, ads or sites that promote these guys who kept their calories at this certain level, never let their body fat drift too high and packed on all this muscle at the same time. If you are like many then you have probably tried this strategy and if you’re lucky, you may have seen your weight go up very minimally. It can become downright embarrassing if you have been training for all these years and your body weight is still fluctuating around the same weight as when you first started. Interestingly, I discovered something when I put down the academic text and started looking around. I noticed that every person (who had used steroids or not) and possessed a incredible physique had at ONE POINT IN THEIR LIVES ‘bulked up,’ which led to gaining the largest percentage of the muscle on their body. Later, they went on a fat burning program to shed off the excess body fat. And let me tell you, I would have taken their ‘overweight’ period of life any day IF I knew I could reveal the final product of a super muscular, ripped look at consequence. Also, it was a major eye-opener for me when I watched a few bodybuilding shows and attended a few fitness conferences and trade shows where professional bodybuilders were presenting and guest-posing. Now, I was absolutely STUNNED that just about every bodybuilder I saw did not look anything like their pictures in the magazines. They looked big and bulky and strong but they also looked very OVERWEIGHT and DOWNRIGHT CHUBBY. There was no definition or cuts at all. I continued to research my amazement and started looking at pictures of some these pros in their off-seasons and the theme continued - these guys looked straight up FAT. Ironically, some of these guys were the same guys that I envied the most and thought were absolutely incredible, but after viewing their off-season pictures I did not even recognize them. I would probably not have even taken a second look and would have never guessed they were bodybuilders. My mind was made up after this incident. I decided to email a natural pro builder that has a lot of ‘before’ and ‘after’ pictures in a variety of magazines. His magazines talked all about his reps, sets, nutrition program, supplement program etc. Hey, ‘he’s got the body to back it up so his routine and information he gives must be right?’ That’s what I thought. His advertisement shows a before shot where he is very thin and skinny. And his next shot shows how he is completely different and super muscular. I decided to email him up and ask him if he ‘bulked up’ first and than got cut for the ‘after’ picture. Sure enough, he humbly told me that there was a picture missing. He actually ‘bulked’ up first and than got ‘cut up’ for the pictures. He even went on to say that it would take too long to gain that much muscle if he did not bulk up first and than ‘cut it down.’ The MAJORITY of his gains were a result of the bulking phase. But all his info products and ads say he built all that muscle using the ‘stay lean all year’ concept....BUT that’s NOT how he gained all his muscle. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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I also discovered that the majority of very successful bodybuilders who preach, ‘make sure you can always see your abs,’ or ‘keep an eye on your waistline,’ or ‘never let your body fat go over...’ blah blah blah - actually do the complete opposite. They do NOT follow the ‘you do not need to bulk up to gain muscle’ camp at all. History shows that almost ALL of the massive bodybuilders take at least 3-4 months each year and focus on simply putting on as much WEIGHT as possible. I can testify this myself in the real world. When I climbed from 149 to 208 pounds I was consistently pushing near 5000 calories a day and I was not using the ‘stay lean all year’ mentality. In addition, EVERY ONE OF MY FRIENDS, who has attempted to gain weight without a ‘bulking’ phase looks pretty much the same as they did when they started training 2-3 years ago. No exaggeration.
You can say all you want about how much more advantageous it is to stay lean all year and not have to do a huge cutting phase at the ‘risk’ of losing muscle, but the reality is that the guys staying lean all year only gain 3-5 pounds of muscle versus guys who bulk, and yes, look fat, BUT come back with an extra 20 + pounds of muscle each year. Which would you prefer? To train like a madman and make few gains each year or to commit half a year or more to JUST getting BIG and than cutting down? Remember, you’ll only be ‘chubby’ for 6 months of your life but you will have a lifetime to look MUSCULAR and look like someone who actually works out with weights. NOW, you will start turning heads and probably even start getting asked for advice. Yes, you will gain some fat and yes, you will not be able to see your abs for a little while but who cares? It will take 3-4 months to get rid of the body fat BUT you will be 30-50 pounds heavier. Think about the long-term picture not short-term picture. You can stay ‘lean all year’ for the rest of your life, but you will never make those massive jumps in muscularity (that you really want) and you will have to live the rest of your life with the build you have now. Or maybe you’ll be ‘just a little bigger’ over the course of the next few years. I kid you not, if you choose this method because you are fearful of gaining some fat, you might make gains of 3-5 pounds max per year. And this is being generous!
And since you downloaded this e-book I assume you want to build 20-50 pounds of muscle in the next 2 years instead of building 5-10 pounds in the next 5 years! I am telling you this because I assume YOU WANT TO LOOK LIKE SOMEONE WHO LIFTS
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WEIGHTS. Don’t be that guy who trains week in and week out and month in and month out and spends tons of money on supplements and has nothing to show for it. All you have to do is accept the fact that bulking up will truly get you what you want IN THE END.
You must be 100% committed and not question this theory once. No, you do not have to become obese but you will definitely not be a lean machine anymore. Trust me, you will not regret saying, ‘forget staying defined and lean’ and just give it your all by gaining TRUE size and STRENGTH when it results in 20-50 pounds of new muscle growth! But I think you will regret it dearly if, in 5 years, you see the exact same guy looking back in the mirror and you are not even sure if you have gained more than a few pounds of muscle! Again, it’s an individual decision and you can see that I trump the Advanced Weight Gain Plan more than the Progressive Weight Gain Plan. I could go on for a while with more examples but I think you get the point. So let me summarize:
IF YOU ARE TRULY COMMITTED TO SIGNIFICANTLY CHANGING THE WAY YOUR BODY LOOKS AND DESIRE A SERIOUS AMOUNT OF MUSCLE....YOU MUST DEDICATE A PERIOD OF YOUR LIFE TO BULKING, AND THEN TRIM OFF THE BODY FAT LATER. There is really NO other option. Any other method is slow, frustrating and almost impossible. Here is the situation: It appears that you have to ‘overshoot’ your body. You have to go to the extreme and gain a lot of weight, and if done properly, which I will teach you shortly, most of it will be muscle. Then after putting on a great deal of size you can burn off the excess and reveal a massive and shredded physique. Follow my eating plan and my training plan and after you gain 30-50 pounds of weight THEN you can follow my cardio tips and get lean. And I guarantee you will be a MUCH, MUCH, MORE muscular person!
5. How Much Weight Should I Aim For or ‘Overshoot’ for Before I Start Cutting? Here is the scary part. And before we continue let me remind you that this program is only for those that are truly committed to transforming their bodies, packing on serious muscle size, and having an eye-popping body. This is not some ‘get huge in 12-weeks’ garbage. This is a SUBSTANTIAL JOURNEY that does not stop with gaining weight but you must also be committed to dropping the body fat or else you will just
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be a bulky guy. This program is for serious and truly committed individuals who want to pack on as much muscle as possible and make consistent and significant gains each year. Just to give you a general example, the average natural weight lifter (with average genetics) has to weigh about 40-50 pounds more than his ‘defined’ and ‘ripped’ look is going to be! For example, someone who wants to be a ripped 175 pounds need to bulk up to 215-225 pounds before you even think about heading into your ‘fat-burning’ program. Or a guy who wants to be 200 pounds ripped and defined needs to climb to 240-250 pounds on the scale before he even considers coming down. I wasn’t kidding when I said you have to pack on some serious size to build muscle. Anybody who makes it sound easier than this is only misleading you. Remember, our bodies were not designed to carry around a lot of muscle. Your muscles would prefer to sleep all day and not have to grow at all. So to force your body to do what it has no interest in doing then we must really push its limits. So once you gain an extra 40-50 pounds of weight that exceeds your goal ‘ripped’ look then you can start following the cardio instructions. Remember, this is a general example. I provide a range because genetics will dictate a lot. Some will be able to put on a lot of muscle with little fat gain so will not have to ‘overshoot’ as much. But this is the general formula you most follow.
6. Can I Build Muscle and Lose Fat At The Same Time? The most important question to ask before starting a nutrition plan is this:
“What do I want to accomplish with my nutrition plan?”
To be successful you must DECIDE on what purpose your nutrition plan will serve. I often get asked, ‘Can I build muscle and lose fat at the same time?’ I think I explained this above and the obvious answer would be no. Yes, you will see the odd advertisement promoting a program that says you can burn fat and build muscle but what the advertisement does not tell you is that these results ONLY affect BEGINNERS and for a VERY LIMITED TIME - 4-6 weeks if you’re lucky. And it’s not something you can control or manipulate and the people who do experience the best of both worlds often admit to having no clue to how it occurred! Why try and achieve a goal that only happens to a small handful of people and is very mysterious?
Instead of trying to build muscle and lose fat at the same time, you will see more progress and quicker results if you completely focus on one. You get what you focus on, right? Completely put all your efforts into ONLY one of them and it will make your life much easier and focused. Then when you choose to, you can switch your strategy and refocus your effort and energy on the other goal much more successfully. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Remember, it takes a completely different amount of calories to build muscle and a completely different amount of calories to lose fat. Not only do you need enough fuel to build the muscle, but you need enough fuel to train at the right intensity, repair the muscle, recuperate the muscle and then BUILD AND GROW the muscle. Low-calorie diets will accomplish the first goal - fuel your workouts - but will never help you consistently bounce forward. Instead you will be like a yo-yo rebounding back and forth. It’s like trying to buy a $50,000 boat but you only have $25,000. It’s like trying to sail a ship in two different directions. Get ready to take one step forward and two steps back. It’s an ugly cycle.
7. Creating an Environment for Mass Building – The Kitchen. True or False? You can stack your fridge, cupboards and pantry with any foods you choose. Just as long as you only eat the good ones. Answer: False. The reality is that whatever foods are in your possession or located in your residence, you will eventually wolf down. I learned these laws from John Berardi and I would have to agree that these general principles have served me well and have become the cornerstone of my own body composition success. Here is an excerpt from one his articles: “Berardi’s First Law: If a food is in your possession or located in your residence, you will eventually eat it. Corollary to Berardi’s First Law: If you wish to be healthy and lean, you must remove all foods not conducive to those goals from said residence and replace them with a variety of better, healthier choices. Second Corollary to Berardi’s First Law: If you know someone whose house is stocked only with optimal food choices and yet who is not healthy and lean, look under his bed.” It amazes me how many people shoot themselves in the foot when they go grocery shopping. This is where your battle is won and lost. There is no doubt that you will be more successful if you only shop and bring home the foods that are conducive for your mass building plan. You must remove and stop shopping for foods that will turn your body into a toxic waste dump and make you fat. If you thought this was only important for people trying to lose weight - think again. Just because our goals are to gain weight does not mean we are entitled to pig out and attack ‘all-you-can-eat’ buffets on a regular basis. The only measurement that
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will change is your waist and you don’t want that. This is the first step to gaining weight, but also maximizing your energy levels to train at a high intensity and most importantly to be healthy. Your home should be a safe haven. You are already tempted enough - every day - outside your home. You know for a fact that if you live in North America your willpower is always on red alert with fast food on every street corner. Nachos and wings at the bar. Chips and finger food at parties. Popcorn and soda at the movies. Pizza and hot dogs at the game. And a doughnut store every 5 minutes up the street. Don’t make your life harder by stacking your home with ‘convenience’ and ‘comfort’ foods.
8. Here’s What to Dump in the Garbage It would be easy to write out a Top 50 list of foods that you should avoid at all costs. However the reality is that this is rarely the cause for getting fat and not achieving your goals. There are actually very few BAD FOODS. I learned from an old university professor who said, “There’s no such thing as good or bad food; there is only good and bad times to each certain foods.” And yes, there are some foods that you should avoid at all costs but there is not a ‘David Letterman’s Top 10 List.’
However, I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later. Eating some of these foods immediately after your workout will do little harm because they will be converted right into your muscles, but you will be better off leaving them on the shelves at the grocery store.
GET RID OF THESE FOODS Sodas and juices - excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next ‘healthy’ fruit juice the amount of sugar. You have two ingredients- sugar and water. High fat processed meat - sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don’t confuse these for good sources of protein. Frozen desserts and ice cream - again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces – whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup. You’re better off spicing up your meals naturally without all the sugar and extra empty calories.
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Most processed foods – make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote ‘healthiness’ but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of ‘fillers’ that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost! Cookies - refer to the above. Crackers - refer to the above but you get to choke down a mouthful of sodium too. White flour products like white bread and bagels - manufacturers first remove the wheat seed’s bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage. A few synthetic nutrients are then added back into the white flour and labeled ‘enriched,’ but in reality there has been no real ‘enrichment’ of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour? Baking supplies - more chemicals to wreak havoc on the human body. Potato chips - a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals. Mystery food in rotting Tupperware containers - even though Aunt Wilma makes a mean turkey dinner and has supplied you with leftovers until next Christmas, there is no reason to test its life span! Do an inventory once a week and chuck any foods that have exhausted their expiration date.
9. Here’s What to Add to the Kitchen Since your fridge is probably looking bare like your college days it’s time to stock it up so that even Chef Pasquale would be very happy. Again, this is not the David Letterman Top 10 list but it is a very good start to being fully prepared to having the ammunition required to build massive muscle.
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ADD THESE FOODS
Beverages - Get ready to start drinking a lot of water. Invest in filtered water and avoid tap water if you know your local area comes from poor sources. Also, drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons. Chuck the killer fruit juices and soda! Boneless Chicken Breasts – If your budge permits, aim for free-range chickens (organically raised) as the most superior choice. If you can not afford these regularly than go for the grain-fed, store-bought type because they carry minimal body fat. Cooking Spray - Only buy the ones made from canola or olive oil Cheese - Typically the cheeses that have a stronger taste will serve more purposes. They have a better protein and fatty-acid profile and they provide more taste to your food. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses, such as Feta, goat, Havarti, aged white cheddar and Parmesan. Dried Fruit - This is a great source of easy calories. Just a small handful of some dried fruit has the same amount of calories as a large apple. If you’re trying to gain weight, then dried fruit can work to your advantage, but if you are trying to lose weight then be very cautious. Good sources are currants, dates, pears, mango, apples, and banana. Just don’t eat the extrasweetened ones loaded with hydrogenated oils as an additive. Eggs - Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed. Egg Whites - Egg whites can be a little pricey if you buy them in the cartons, but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes. Instead, buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein. Egg whites are also great to throw into protein shakes, but don’t be surprised if your significant other runs away because of wicked stink bombs. Extra Lean Ground Sirloin - Always go for the leanest sources available. Your local grocery store should meet your requirements but feel free to venture down to a farmer’s market and go for grass-fed beef freshly ground. Fruit - Always go for an assortment of colors and make sure your fridge is always stocked with fresh fruit. I typically shop for seasonal fruit from a quality perspective
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and cost perspective. If you can, go for local and organically grown produce. Examples are apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple. Extra Virgin Olive Oil - 100% dark extra virgin olive oil is loaded with antioxidants, is an easy source of calories and can be used with salads and sauces. Use very MINIMAL amounts for cooking. Green Tea - Go for the one with out any extra flavoring or fillers. An organic green tea without any extra herbs is the best. Grains - Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar), oat bran, whole flaxseed, quinoa, whole barley and wheat bran. Lean Turkey And Chicken Sausage - This is great to mix things up, and while you might not want to buy this all the time there is nothing wrong with the occasional street meat! Legumes - Kidney beans, split peas, chickpeas and lentils are excellent sources of fiber and a great addition to your arsenal. Meat, Poultry and Fish - There are many exotic selections to choose from and the best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself to one shopping center. Rotate your shopping trips to farmers markets, the supersize grocery store and smaller grocery stores. Each will carry a different selection of meats. Mixed Nuts - These are easy calories and a great source of good fat to balance out your meals. The best sources are walnuts, almonds, cashews, pecans and peanuts. Sauces and Condiments - There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal. Here are some safe bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil. Salmon -Genuine wild salmon is better than farmed salmon because you will benefit from its higher quality Omega-3 profile and absence of mercury and toxins. Spices - Here is where the fun comes in. You don’t have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. Consider this free food and customize your spices to your dish. Focusing on just some of the basics like salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon will bring your food to life. Vegetables - If you know which aisle the chips and cookies are better than where the fresh produce section is then we have some work to do. You should be able to pick © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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your vegetables from your local food market with your eyes closed. This should be the one section in the grocery store you are more familiar with than any other. Here are your staples: spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots. Try and aim for the colors of the rainbow - the more variety the better.
10. Secret Tip When Grocery Shopping You will notice that the majority of these foods are stocked on the periphery of the grocery store. While you are at the grocery store you will notice that your trek does not wander into the ‘forbidden aisle.’ These are the aisles full of the present and future physique challenged. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Shop in the ‘safe zone’ to avoid the ambush of pre-packaged food and processed carbs, sugar and bad fats. Don’t forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch bag, some 1L water bottles and perhaps some plastic cutlery. This will help you prepare your meals in advance. Anybody who argues that caloric balance is the only factor determining whether you gain weight or not is making the scenario too simplistic. If it was this easy then you could eat doughnuts and fast food all day. You need to understand which foods and meal combos will make you fatter than necessary when ‘bulking up.’ The foundation of the following recommendations is based on avoiding the nasty scenario of turning into a blimp.
11. No Nonsense Nutrition Rules
Once you review these 10 rules you will instantly notice that they are very straightforward and you have probably heard of most of them before. In fact, the majority of these rules are what 90% of nutrition teaches. A few years ago, Dr. John Berardi wrote an article called, The Ten Habits Of Highly Successful Nutrition Programs.” The following rules here are based on this article but have been slightly tweaked for the skinny guy who desires weight gain. You will notice that 90% of these rules can be applied during a cutting phase too. Don’t underestimate their simplicity and don’t think your plan needs to be any more complicated. The nutrition industry has become so commercialized and technical that it’s missing the fundamental requirements that a good nutrition plan should be based on:
1. When to eat 2. What to eat 3. How much to eat
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Most people are fooled into thinking that ‘caloric intake’ is the most important thing in gaining weight or losing fat. To be honest, if you did not pay attention to the amount of calories you were eating one single bit, but simply followed the ten rules to the letter then I would not be surprised if you had a increase in strength, a drop in body fat levels and new muscle growth. Getting these habits consistent into your lifestyle will have greater impact than any other nutrition advice.
Once you start eating at the right time (nutrient timing), start eating the right foods (food selection), and nailing the correct volume of food with each meal to hit your goal calories - get ready for some insane muscle gain. So how do we do this? Well, let’s start with The 10 No Nonsense Nutrition Rules. Rule 1: Eat every 2-3 hours for insane muscle gain. Eating this often sometimes feels like a burden - since the typical North American diet is somewhere around 3 meals. For a skinny guy who has been programmed with a super fast metabolism you need an alternative approach and strategy to gain weight. ‘Skinny Guy University’ has shown that this is the most critical component that you can make to new growth spurts. Do not look at these time intervals as burdens, meals or snacks. Look at them as GROWTH SURGES. Every time you eat look at it as an opportunity to rebuild another muscle fiber that you broke down. Think of that next meal as an extra inch on your biceps, think of that next meal as bigger calves. Think of that next meal as a thicker back and chest. And if you miss a meal, visualize a sea of piranhas eating up your muscle tissue like it’s an all-you-can-eat buffet. And those deadly piranhas are eating up your CURRENT muscle that you are not even satisfied with. They are actually making your muscles smaller. No, you will not lose an inch on your arms if you miss one meal but once you start averaging 3-4 instead of 6-8 meals a day don’t be upset when people look surprised when you tell them you work out with weights regularly! So how many meals should you be eating? That’s easy - just divide the time you’re awake by 2 or 3. I would suggest mastering eating every 3 hours until you consider every 2 hours. So if you’re awake 18 hours a day, eat 6 meals. The meal plans included are based on 60% real food, 40% Power Shakes plus your liquid workout nutrition which will be discussed shortly. What if one of those meals fall right before bedtime? Then follow the rule - that is why it’s called a ‘rule.’ Take the opportunity to eat. If we went to the extreme we © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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would eat every 3 hours throughout the night as well. No matter what you have heard on this (never eat after 7 P.M. garbage) ignore it. Trust me! Also, don’t view these feeding opportunities as ‘snacks.’ This is a wimpy word mentality that should not be in your vocabulary if you are trying to build muscle. Do you think Ronnie Coleman says, ‘Hey, I think I’m going to go eat a snack?’ Every 3 hours you should be eating decent size meals that will make your body better.
Rule 2. Eat 40-60 grams of protein with each meal to promote insane muscle gain. It is better to get your protein from whole, complete, and lean protein. Remember that protein is a costly food and burns twice as much energy as carbs and three times as much energy as fat. You need protein to maximally turbo charge your metabolism, improve your muscle mass and accelerate recovery. The meal plans include food sources that provide at least 40-60 grams of protein per meal. Females should aim for 20-30 grams of protein per meal. Whatever your current size, hit these requirements and you are doing well. Aim for lean meats such as ground beef, chicken, turkey etc. Aim for fish such as salmon, tuna, orange roughy etc. Aim for Omega 3 eggs and pasteurized egg whites. Aim for dairy from cottage cheese, yogurt and partly skimmed cheeses. And if you have to resort to supplement shakes go for whey, casein or milk protein blends.
Rule 3. Eat vegetables with each meal to promote insane muscle gain.
How are vegetables supposed to promote insane muscle gain? Your mom was right when she told you to eat up all your vegetables if you wanted to grow big and strong. Finally the ‘muscle-nerds’ are catching up. Not only are vegetables loaded with vitamins and minerals but there are also important plant chemicals called phytochemicals essential for optimal physiological functioning. The most neglected benefit of eating vegetables is their role in recovery. Sure you need calories to grow but you also need these veggies for their high antioxidant profile that will help reduce the amount of free radicals from heavy training, and they will accelerate recovery by healing damaged muscle cells. Most are unaware that proteins and grains create high levels of acid loads to the blood and if this is not balanced out with alkaline rich vegetables and fruits than too much acid can result in a loss of bone strength and muscle mass. So it is important to keep these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to the blood.
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The best way to get your vegetables is to cut them all up at the start of the week. This will make life easier and make them more accessible. Aim for at least 2 servings, which is the equivalent of 1-2 cups per meal. Yes, every 2-3 hours you must be eating veggies.
Rule 4. Eat healthy fats with each meal to promote insane muscle gain. About 30% of your diet should consist of fat - this number should remain pretty consistent for everyone. And as a skinny guy or anybody who wants to maximize muscle growth then eating 30% of your intake from fat is critical for boosting testosterone levels. However, the key is to balance out your intake between saturated, monounsaturated and polyunsaturated fat. If you achieved 1/3 in each of these than you will optimize your health and muscle gains. This is not as complicated as it looks. Since North Americans are harshly deficient in mono (olive oil) and poly fats (from fish oils) and get enough of saturated fats as it is - your job is to simply include more olive oil and fish oil into your diet. This is something that can be recommended for every man and women and has no potential side effects. Again, don’t worry; the meal plans included have got you covered.
The only fats you MUST avoid at all costs - for so many reasons -are trans fats. Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, including fried foods like French fries and fried chicken, doughnuts, cookies, pastries and crackers. In the United States, typical French fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have about 35 percent to 40 percent trans fatty acids.
To determine the amount of trans fat in a food you must know what to look for on food labels. Whenever you see shortening, hydrogenated or partially hydrogenated oil higher up on the list of ingredients, the more trans fat. Rule 5. Eliminate beverages with ‘empty’ calories to promote insane muscle gain. Yes, this means all the ‘healthy’ fruit juices and soda products have to go. It would be convenient to see these calories as an easy source of extra calories however they pro-
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vide absolutely no nutrient value whatsoever. Don’t think fruit juices are a substitute for fresh fruits and vegetables. Like I said earlier, get used to drinking a lot of water and a few cups of green tea each day. Pretty simple. The only other source of liquid you can safely take in is low fat milk.
Rule 6. Eat whole foods 60% of the time and Power Shakes 40% of the time to promote insane muscle gain. I often have my clients use as few supplements as possible for the first few months of training. You will be amazed at the results achieved by simply putting all your efforts into following your meal plan, proper training and sleep. It’s a very eye-opening experience when they see almost immediate changes in body composition, health and energy levels. I do not consider Power Shakes as supplementation because the only ‘supplement’ ingredient is protein powder.
Your food intake should come from high quality food at least 60 % of the time, which means at least 4 of the 6 meals you are eating.
This will ensure more vitamins, minerals, antioxidants and fiber that supplements and pills lack. Whole food is loaded with digestive enzymes as well that help the absorption of food instead of eating too much ‘ground up’ food in the form of powder. Power Shakes will make your life much easier and will remove some of the inconveniences of having to cook and prepare food all day. Aim to use these at least 2 out of your 4 real meals a day and never more than three power shakes unless your life is extremely hectic and unmanageable.
Rule 7. Eat a wide spectrum of foods to promote insane muscle gain. It is easy to get into a robotic state of nutrition where we eat the exact same foods every day, ingesting the same breakfast, lunch and dinner and the only time we eat differently is when we go out for dinner or someone else cooks for us. It is easier to choose convenience over variety. Just like our training that we rotate around to prevent boredom, you should rotate around your food selection. Remember, you will eat whatever is in your house so the best strategy to eating a healthy variety is to shop for different foods each week. This will help balance out your diet and help you to measure the response from a variety of foods. Don’t go for the boring and easy route. The meal plans included are loaded with a wide variety of meals and even include cooking instructions so you will not just be slapping random food together.
Rule 8. Raid a buffet at least once a week to promote
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insane muscle gain.
That’s right, I said it! If you want to bulk then you have to eat like Hulk! If you are trying to look like a bodybuilder than you have to eat like a bodybuilder. Just like you test your limits in the gym, look at the ‘all-you-can-eat buffet’ as an opportunity to test your stomach limits. This is a great way to increase your appetite but also to make you tougher mentally and more in tune to what it takes to build muscle. The major mistake most skinny guys make in trying to gain muscle is that they do not discipline themselves to eat enough calories. Just like you will not get bigger if you do not push your strength limits, the same goes for appetite. You have to push your appetite limits - and the buffet does a fine job of this. Like many things, when you first try to eat more it will be difficult. The same goes for eating. After a few weeks of disciplining yourself to eat more your body will gain more muscle and start ASKING FOR MORE CALORIES - you will notice a dramatic increase in your appetite. The more your muscles grow the more your body will want that extra food. Be patient, your body will adjust. The best benefit of the ‘all-you-can-eat buffet’ raid is that it will prevent your metabolism from adapting to a certain number of calories, which is good to keep your fat levels in check. Remember, you metabolism reacts to what it did yesterday. If yesterday you raided an all-you-can-eat buffet, than today it will be much quicker and burn some extra fat calories. ***Note that this rule should only be applied if using the Advanced Weight Gain Phase and this raid should be planned immediately after a hard training session to minimize the fat gain and shuttle the majority of the calories to your muscle stores.
Rule 9. Plan ahead and prepare meals in advance. This rule could easily be number one because oftentimes it is not a shortage of information that creates a roadblock but our lack of CONSISTENCY and CREATIVITY. I bet if you did not change anything about what you are currently eating but ensured food was there when it was time to eat - you would experience a growth surge. I strongly agree with the famous cliché that states, ‘Failing to plan is planning to fail.’ It is so true. You must have a plan that will ensure you have the food prepared and cooked in the right selection and amounts every time you eat. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers. This might mean waking up half an hour early so that you can cook all your meals for the day. This might mean packing a few shaker bottles if you know you will be on the road most of the day. Bottom line - be prepared.
Rule 10. Time your carbohydrates around breakfast, the pre, © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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during and post workout window and two post-workout meals.
No matter what anyone says, I believe this is the safest and most effective way to maximize your muscle:fat-gain ratio when bulking. Shortly, you will learn the concept of nutrient timing and where to time the majority of your carbohydrates which will have the greatest influence on whether you build muscle weight or just gain fat weight. Shortly we will discuss the benefits of packing the bulk of your calories around the most catabolic and anabolic times of the day so you will have sufficient energy to train hard and heavy without any risk of muscle breakdown, not to mention enough calories to support muscle growth. How much food you eat at a particular time of the day should be based on the NEEDS OF YOUR BODY AT THAT CURRENT MOMENT. All of the meal plans included are based on these 10 No Nonsense Rules. I trust these rules have established a foundation and explained the why.
12. Nutrient Timing I assume your goal is to focus on gaining muscle weight and losing fat - not simply weight gain and weight loss. An exclusive focus on simply weight gain or fat loss can cause a serious letdown in your nutritional plan. The following discussion will be a Sesame Street version of a very complex topic. The majority of nutritional discussions about bodybuilding, athletic performance and overall body composition management focus on how much to eat. Unless you’re gifted with the right genetics, the energy in versus energy out thermodynamic approach to weight gain (or loss) should be sufficient for intimidating everyone else at the beach when you strut around! Basically, the dude gifted with the lucky genes is going to primarily gain muscle when he ‘bulks up’ and primarily lose fat when he ‘cuts.’ If you are like most, then you are not amongst the ‘friendly genes club.’ You might have learned the hard way by eating more food than you expand or less than you expand and were disappointed to discover that you turned into a smaller or bigger version of yourself with the same amounts of muscle and same amounts of fat. So if you fall into this category (you sincerely did bulk up but just got fat or you sincerely did cut your calories but seemed to just lose muscle) then focusing on calories in versus calories out is not going to work for you alone. Your high school phys-ed teacher was a bit off when he told you that a ‘calorie is a calorie,’ and if you simply eat less than you expend (no matter what you eat) you will lose weight. And if you eat more than you expend (eating whatever you want), you’ll gain weight. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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As you know, this formula will fail because 3000 calories from pastries, pre-packaged macaroni and cheese, and fast food is completely different from 3000 calories of natural fruit and vegetables, lean cuts of high quality protein and healthy fats. Scientists are now discovering that the type of carbs, proteins and fats you choose will either help or hinder your composition changes. Some carbohydrates have a different effect on your insulin levels than others – some sugars will enter your bloodstream rapidly and cause a spike in your insulin levels, leading to fat storage. Some will enter your bloodstream at a slower level and release a steady flow of sugar to your muscles without the energy fluxes. Some proteins are released into your bloodstream quicker than others and again, depending on the time of day certain proteins will be more advantageous than others. Still, other fats will go directly to your ‘stubborn’ body parts (making them even more stubborn) and some fats can boost your metabolism, improve testosterone production and increase the amount of fat you burn.
This is why choosing the right foods and eating certain ones at the right times even if you take in the same amount of calories, can lead to body composition changes, not to mention the health benefits that are associated with wise food selection and timing. So far we have discussed what to eat and I have provided a calculator to determine which meal plan to start with for how much to eat. Now we will talk about when to eat. When I was in my last year at the University of Western Ontario, I was a student of John Berardi. At the time he was not very well known but is now considered one of the top exercise nutrition coaches in the world. It was under John Berardi that I was taught the little-known secrets of nutrient timing. I contribute a large percentage of my own success to the science of when to eat. This was one of the critical components of my nutritional planning that led to gaining over 50 pounds of primarily muscle weight in 6 months. So what’s the big deal about when to eat? To fully understand nutrient timing it is critical that you understand these two points: 1. There are ‘windows of opportunity’ in the day when your body will be primed for muscle gain but there are also ‘windows of in opportunity’ when your body is primed for fat gain. Add in the wrong foods at the wrong times and you will instantly sabotage your quest for a lean and ripped physique. Add the right foods at the right times and you will give your body an enormous advantage over others. 2. Choose your foods wisely – some can be disastrous at certain times of the day and some can be extremely powerful at other times of the day. For example,
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sugar should be avoided at almost all costs except prior to, during and after your workout. Likewise, high fiber foods are excellent at all times of the day but will be a hindrance during the post workout period. Certain proteins such as whey are excellent during and immediately after a workout but not so beneficial at other times of the day. In the book, “Nutrient Timing” by Drs. John Ivy and Robert Portman, the authors refer to three critical times of the day in which nutrient timing takes on a greater importance. These times are known as the Energy Phase, The Anabolic Phase, and The Growth Phase. Since I like these distinctions, I’ll use them here but add a fourth phase to refer to the rest of the day called The Recovery Phase. So the four phases are as follows:
Phase Phase Phase Phase
1: The Energy Phase 2: The Anabolic Phase 3: The Growth Phase 4: The Recovery Phase
The Energy Phase occurs during the workout when your energy demands are the highest in the day. If you have not supplied your body with adequate nutrition prior to commencing your workout then where do you think your body will get the energy to train hard? Ideally, you want your energy to come from ingested food prior to workout and not from your own body stores. If you end up using your own body stores for energy then don’t be surprised if you actually get smaller and perform at a lower level in the gym. This is not what you want! Since we are trying to achieve the opposite effect and pack on inches of hard muscle to our frame, then it becomes important to ingest the appropriate nutrients during our training.
Mastering your workout nutrition is one small piece of the puzzle but this is an explosive first step to getting bigger, as long as you follow the other phases with equal effort. Without a physiology lesson, consider the anabolic and catabolic effects that occur during a high quality, intense training session. The Pro’s – Anabolic Effects · Increased blood flow · Increased Testosterone, Growth Hormone and IGF-1 release · Decreased Insulin concentrations
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The Con’s – Catabolic Effects · Glycogen depletion (lost of energy reserves) · Decreased net protein balance (muscle breakdown) · Increased Cortisol concentrations and decreased Insulin concentrations · Increased metabolic rate (6-8x higher at rest so greater breakdown of body reserves) · Dehydration (decreases strength by 20%) It should become clear that we have an opportunity to optimize the pros and minimize the cons. During the Energy Phase it is very important to drink a liquid protein/carbohydrate beverage 15 minutes prior to your workout. In addition, you should be sipping another one during your workout. I will teach you how to make your own homemade energy supplement shortly.
Ingesting a protein/carbohydrate supplement drink 15 minutes prior to exercise and sipping on another one during your workout will actually improve muscle blood flow. Not only this but you will have a steady flow of amino acids and glucose being shuttled via your blood directly to your muscles. This will prevent potential muscle breakdown and glycogen depletion. In addition, those amino acids and glucose units will help suppress cortisol concentrations and improve overall immune function. Since you will be sipping on this drink during your workout, you will be able to train 110% from start to finish and prevent strength loss as a result of dehydration. Sounds pretty exciting for a little ol’ protein/carbohydrate drink, eh? Determining how much is not as simple but I will recommend the same formula that Dr., John Berardi recommends. Let’s assume that you will be using this secret weapon on your high-intensity weight training days and your goals are to put on as much muscle mass as possible. Start off by drinking 0.8g of carbohydrate/kg of body weight and 0.4g of protein/kg of body weight diluted in about 1 L of water. For a 160 pound male that means 58g of dextrose ( # lbs / 2.2 = # of kgs) and 29g of hydrolyzed protein powder. Yes, this is a lot of sugar; you might even feel sick at first. Trust me on this. This is a very powerful weapon in your quest for size! The Anabolic Phase occurs immediately after the workout is over and lasts for 12 hours. If the right nutritional choices are made then this can be the most anabolic (anabolic refers to ‘building’ and for our purposes, specifically refers to muscle building) time of the day, meaning that it is this time in the day that your muscle cells are primed for muscle building. I said it ‘can be’ anabolic if the right nutritional choices are made because it can also be the most catabolic time in the day (catabolic refers to ‘breakdown’
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and for our purposes, specifically refers to muscle breakdown).
Remember, your body’s primary function in life is to survive and supply sugar to your brain so that you can live. Your body does not care about having 18-inch arms or a ripped and muscular body that you can show off. If you do not supply your body with the building blocks it needs to repair itself then where do you think your body gets what it needs? I hate to say this, but your body needs to get it from somewhere so it will start to convert your precious muscle into energy for survival! So how do some guys build huge muscles with crappy or no workout nutrition strategies? Your body flips a ‘switch’ within about 24 hours and shifts back to anabolism but until you get nutrients into your body it stays in a catabolic state for a few hours after your workout is complete! So why make your body wait for a day before it starts growing when you make it start growing right away? To maximize the Anabolic Phase, you must drink another (yes, which will make it three in total) liquid protein/carbohydrate drink immediately after your workout. Most of my clients are overwhelmed with the amount of sugar carbs that are consumed in such a short period of time.
Regardless, it is important to understand that insulin sensitivity and glucose tolerance are higher at this time of day than any other time – take advantage! Look at it this way. Pretend your muscles, liver and fat cells are three different storage rooms in a large warehouse. After a busy day these storage sites are cleared of all their inventory - and the best time for a delivery truck to come and re-stock the shelves is when all the rooms are empty. If the delivery truck comes when the shelves are still half-stocked then the excess inventory has to be put somewhere, and guess which storage site on your body is responsible for the excess? To be more specific, your muscle cells and liver have only a certain storage capacity. Once they are topped off the excess inventory or calories go to the only other available storage site – your fat cells! As you can see, the post-workout period is when your storage sites are at their lowest and have the greatest capacity to be re-stocked versus any other time of the day.
This means that you could actually load up on specific carbohydrates and proteins that might normally be counterproductive to your goals. Sugar is typically a no-no at all other times in the day but is actually one of the best foods to ingest during and after a workout. Therefore you now know that almost all carbohydrate (assuming the workout was intense enough) ingested immediately after exercise will be used to replenish your depleted glycogen reserves and spike your insulin levels to shuttle proteins into your muscles © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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for muscle growth and increase fat metabolism. This is the best time of the day to eat the wrong foods and get away with it – having a king-size carbohydrate and protein drink will not lead to fat gain. This strategy will successfully shift your body’s protein balance to positive and keep it away from the negative (breakdown) zone, replenish glycogen stores, suppress catabolism and also increase anabolism! The Growth Phase occurs for up to six hours after training, assuming that you depleted at least 70% of your glycogen reserves during your workout (the program in itself that I have created in this e-book will ensure you severely deplete more than 70%). During the Growth Phase it is important to continue to feed with carbohydrates and proteins but not in a 2:1 ratio like the Energy and Anabolic Phases. These meals should consist of real foods based on a 1:1 ratio since your body is moving back towards normal functioning as that anabolic window closes. Basically the period of time for muscle growth is diminishing since insulin sensitivity is taking a vacation until your next workout, and you will have to part ways with your good friends Testosterone and Growth Hormone for a little while. Considering this change back to ‘normalcy’ it is important that our high-glycemic sugary foods and rapidly digesting protein super heroes who stole the show in our Energy and Anabolic Phases are now the arch enemy during the Growth Phase. These liquid drinks provide a huge, muscle-building insulin surge so they are beneficial during and after the workout but raising your insulin levels at other times of the day will instantly reward you a fine pot belly! Unfortunately, your muscles will not be fully recovered within a few hours after your workout – your glycogen stores will still be partially depleted and your muscles will still be broken down and under construction. This is the time when it is critical to supply your body with enough food to overload your metabolism for growth, refuel your muscles for your next training bout and repair the damaged muscles so that you will have new muscle to train with when you return the gym. Your best bet is to eliminate any sort of liquid meal during this period and focus on real food which is more slowly digested and helps prevent insulin fluctuations in blood sugar, which leads to energy highs and lows and the battle of the bulge! You are better off choosing slower digesting proteins during this time such as meats, cottage cheese, and yogurt etc., as well as low glycemic carbohydrates such as fruits, vegetables, beans, oats, and wild rice during the Growth Phase. The Recovery Phase will encompass everything you eat during the rest of the day. After we eliminate 8-9 hours for sleep and 7-8 hours for the Energy, Anabolic and Growth Phases there are 8-9 more hours in the day which will make up your last three meals. These are the meals that are considered the Recovery Phase.
How you eat during this period is highly individualized. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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If you are taking the ‘stay lean all year and build muscle slowly’ approach then I would suggest you reduce the amount of carbohydrates in these three meals a little more than the Empowered Nutrition Meal Plans. Eating predominantly fats and proteins during these meals will help you keep a lower body fat percentage year round. Do not eliminate the carbs completely as shown on the meal plans but simply reduce the amounts slightly.
If you’re taking the ‘bulk up to overshoot your current body weight by 30-50 pounds’ approach then simply follow the meal plans to a T. Add only the workout nutrition strategies that will be outlined shortly.
Summary Phase Time Period
Meal Type
Notes
The Energy Phase
15 minutes prior to workout Sip during workout
Liquid P + C No fat Liquid P + C No fat
The Anabolic Phase
Immediately after workout
Liquid P + C No fat
The Growth Phase 1 hour after training P + C + F
Balanced Meal
3 hours after training P + C + F
Balanced Meal
The Recovery Phase
Few Carbs**
Remainder three or four P + F Meals in the day
**The summary above is based on the ‘stay lean all year’ approach to muscle gain. If your goal is to take the ‘stay lean all year’ approach and want to make muscle gains at a slower rate at the expense of keeping your body fat lower then you will eliminate all the carbs found in your Empowered Nutrition Meal Plans during these times of day. The only carb you will not eliminate are the veggies, which are loaded with vitamins, minerals, antioxidants and fiber. These should remain a staple 24/7. For you ambitious guys who wish to pack on some serious size - I’m talking 30-50 pounds over the next year - then you have no guess work here whatsoever. Simply follow the meal plans provided right to the letter and I promise that you will make some insane muscle gain! © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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13. How Do I Create My Workout Shakes?
Pre Workout
During Workout
Post Workout
(15 minutes before workout)
(Sip during)
(Immediately after)
0.8g/kg 0.4g/kg 0 g
0.8g/kg 0.4g/kg 5g
Carbohydrate 0.8g/kg Protein 0.4g/kg Creatine 5 g
Best sources of carbohydrate should come from simple glucose and glucose polymers such as maltodextrin, dextrose, fruit or fruit juice. Personally I use dextrose, which is also known as corn sugar and can be found in a bulk store or in specialty grocery stores. If you have trouble getting your hands on either of these products, then you can also use a sports drink such as Powerade, Gatorade, or fruit juices. I sometimes use real fruit for the extra vitamins and minerals. One cup of fruit is the equivalent of about 20-25 g of simple sugars and may be more ideal for your post-workout shake. The volume of fruit required to get 0.8g/kg might require a very large water bottle because you will need more liquid to dilute the beverage. Fruit is also not the best source of post workout sugar because is replenishes your liver glycogen and not muscle glycogen. Best sources of protein are whey hydrolysates (also known as hydrolyzed whey protein). Whey hydrolysates have a much faster absorption rate than whey concentrates or isolates which can take 1-2 hours to reach maximum concentrations. We need a protein that can be absorbed within minutes, just like the glucose. Another benefit of whey hydrolysates is that they are not only fast but they are non-allergenic. This means that they are compatible if you have mild protein intolerance or lactose intolerance. You will not feel bloated, gassy, or congested after taking a whey hydrolysate. Creatine will be discussed more thoroughly in the next chapter. Let’s summarize the goals of the crucial post-workout nutrition phase which are the same goals we wish to accomplish during the workout itself: 1. Muscle glycogen stores are depleted more during and after a workout than any other time of the day. If the energy is not supplied then, consequently, your body will resort to your muscle protein for energy. You will have no energy to lift heavier weights to ‘out-do’ yourself, you will be dehydrated (resulting in even more loss in strength), and you will dump loads of cortisol into your body causing the perfect environment for muscle loss. Our goal is to replenish our glycogen levels immediately and to provide a steady stream of energy to our muscles during our workout.
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2. Demanding training sessions will eventually shift your protein balance from positive to negative. Flooding our body with rapidly digesting proteins immediately after a workout will initiate protein synthesis, simultaneously minimizing or even preventing muscle breakdown. Listen up. If you do not consume a post-workout beverage then your body will stay in a negative protein balance for up to 24 hours instead of flipping the switch on for muscle growth within 1 hour! Pretty awesome eh! Using a recovery drink can help you recover almost a day earlier than someone who is not using this strategy. 3. Providing the suggested carbohydrate intake during and after your workout will ensure that you stimulate high levels of the anabolic hormone insulin, the hormone that shuttles carbohydrates into the muscles for storage. This is very important. Some guys think that just because you drink a ‘protein drink’ after a workout that everything is dandy. Just because you put it into your mouth does not mean it is traveling to the right place in your body. If you consume only a protein drink after your workout then you are short-changing yourself. The protein is almost useless without its taxi driver - insulin! And the taxi driver (insulin) only shows up when the right passengers are on board (simple sugars). 14.“What If I Don’t Have A Big Appetite?” I could have a separate email account just to handle this one question! Does this sound like you? “I realize that to get big, I need to eat a lot of food, but I just can’t – I don’t have much of an appetite...” Look at eating as another aspect of bodybuilding that you have to train for. As we have just discussed, you know that eating every three hours is the maximum amount of time that you should leave between meals It’s no doubt that eating that often is challenging when you first start out but it’s easy if you take it in stage. Inch by inch life is cinch, yard by yard, life is hard! Just as you add a 10-pound plate to each side of the bar to gradually increase your bench press, you must also make gradual changes in your diet, adding larger portions of protein and carbohydrates or adding an additional meal. Don’t jump to six meals a day if you are currently handling three meals a day. You wouldn’t double your bench press in one workout, so don’t go to extremes with your meals in one ‘workout.’ Commit your body to adaptation but eating consistently, just as you lift weights, your body will eventually adapt and require you to eat every few hours. I, myself, gradually conditioned my body to expect a quality meal every three hours or less. After a few months, I have to eat 5-6 meals a day to normally function or else I feel like crap. Just like clock-work, your stomach will begin to growl and crave food every three © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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hours of eating!
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Cuts Back On Fats To Increase Your Appetite
A lot of hardgainers try to make up their caloric deficiency with lots of fat however I would promote the opposite approach. High-fat foods will kill your appetite because they do not stimulate your metabolism. High-fat foods tend to slow the process which foods flow through the stomach and digestive system. An alternate and more effective solution to keeping your metabolism elevated so you will be hungry again is to stick to ‘clean foods,’ which are empty of excessive fat, such as leaner proteins and carbohydrates. This is another reason why breakfast and post workout are such critical times in the day to boost your metabolism. Your body will tolerate a greater percentage of carbohydrates to support muscle glycogen replenishment and give your metabolism a nice boost.
Any Other Tricks?
Try taking digestive enzymes with meals. I used them while I competed in my fitness model shows and trying to pack on quality weight. They assist in digesting and breaking down your food. A big part of adding mass is eating enough; the other part is absorbing what you’re actually eating.
15. Sample Power Shakes Island Power Gainer Shake 1-3 scoops of protein powder ½ mango, peeled and cubed ½ cup of pineapple chunks in unsweetened juice, undrained 1 kiwi, peeled and cubed 1 strawberry ½ cup of ice cubes Chocolate Peanut Butter Shake 1-3 scoops of chocolate protein powder 1 cup of 1% chocolate milk ½ cup of cottage cheese 2 tbsp natural peanut butter 1.5 cup of ice Splenda, for taste
Almond Coconut Shake 1-3 scoops of chocolate protein powder 1 cup of 1% chocolate milk 6 almonds
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1 tbsp of grated coconut Splenda for taste ½ cup of almond extract 1 cup of ice
Vinny’s Classic 1-3 scoops of chocolate protein powder 1 cup of banana’s 1 tbs of natural peanut butter 4 graham crackers 2 cups of 1% milk 1 cup of ice
Berry Blast Shake1 1-3 scoops of vanilla protein powder 1 cup of frozen strawberries ½ cup of frozen blackberries ½ cup of frozen blueberries ½ cup of non-fat yogurt ½ cup of non fat plain yogurt 1 tbs of honey 1 cup of ice
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Apple-Cinnamon Shake 1-3 scoops of vanilla protein powder 1 cup of applesauce, unsweetened 2 tbsp of wheat germ 1 tbsp honey 1 cup of ice Banana Cream Pie 1-3 scoops of vanilla protein powder 1 and ½ cups of skim milk ½ cup of bananas 4 graham crackers ½ tsp of cinnamon Cement Mixer 1-3 scoops of chocolate protein powder 1 and ½ cups of skim milk 1 scoop of Greens Plus ½ cup of blueberries ½ cup of strawberries
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Chocolate Raspberry Mousse 1-3 scoops of vanilla protein powder 1 spoon of chocolate syrup ½ cup of raspberries 1/5 cups of skim milk ½ cup of ice cubes
Cookie Treat 1-3 scoops of vanilla protein powder 3 chocolate wafers 3 drops of mint extract ½ cup of ice cubes 1 and ½ cups of skim milk
Strawberry-Banana Ramma 1-3 scoops of vanilla protein powder 1 and ½ cups of pineapple juice ½ cup of strawberries ½ cup of bananas
Coconut Island 1-3 scoops of protein powder 1 and ½ cups of skim milk ½ cup of bananas 4 graham crackers 1 tsp of coconut extract
Peanut Butter Cup 1-3 scoops of vanilla protein powder 1 and ½ cups of skim milk 1 tbsp of natural peanut butter 3 chocolate wafer cookies Mocha Java 1-3 scoops of vanilla protein powder 1 and ½ cups of skim milk 1 spoon of chocolate syrup 1 spoon of instant coffee
Double Dipped Chocolate Strawberry 1-3 scoops of chocolate protein powder 3 chocolate wafer cookies 1 and ½ cups of skim milk ½ cup of strawberries
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Mid-Summers Night Dream 1-3 scoops of vanilla protein powder 1 and ½ cups of pineapple juice ½ cup of blueberries ½ cup of raspberries
Orange Creamsicle 1-3 scoops of protein powder ½ cup of skim milk 1 and ½ cups of orange Gatorade ½ cup of ice
Ravishing Raspberry 1-3 scoops of vanilla protein powder 1 and ½ cups of pineapple juice ½ cup of bananas ½ cup of raspberries
Strawberry Shortcake 1-3 scoops of vanilla protein powder 1 and ½ cups of skim milk ½ cup of strawberries 2-4 graham crackers
Shamrock Shake 1-3 scoops of vanilla protein powder 1 and ½ cups of skim milk 2 scoops of Greens Plus
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After Eight Lite 1-3 scoops of chocolate protein powder 1 and ½ cups of ice water peppermint extract
Berry Delicious 1-3 scoops of strawberry protein powder 1 and ½ cups of ice water ½ scoop of raspberries ½ scoop of strawberries Berry Mint Cooler 1-3 scoops of strawberry protein powder 1 and ½ cups of ice water ½ cup of raspberries peppermint extract
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Blue Lagoon 1-3 scoops of vanilla protein powder 1 and ½ cups of ice water ½ cup of blueberries
Caffeine Buzz 1-3 scoops of chocolate protein powder 1 and ½ cups of ice water instant coffee
Craving Buster 1-3 scoops of vanilla protein powder 1 tbsp of flax oil ½ cup of strawberries ½ cup of raspberries 1 and ½ cups of ice water
Morning Glory 1-3 scoops of vanilla protein powder 1 and ½ cups of ice water 2 scoops of Greens Plus 1 tbs of flax oil
Turbo Charge 1-3 scoops of strawberry protein powder ½ cup of melons ½ cup of bananas 1 and ½ cups of ice water
Splendid Cinnamon 1-3 scoops of chocolate protein powder 1 tbsp of cinnamon 1 and ½ cups of ice water
After Eight 1-3 scoops of chocolate protein powder 1 and ½ cups of skim milk 5 drops of mint extract ½ cup of ice Cup of Youth 1-3 scoops of chocolate protein powder 1 and ½ cups of skim milk 1 tbsp of chocolate syrup 1 scoop of bananas 4 chocolate wafers
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Tuti Fruiti 1-3 scoops of vanilla protein powder 1 and ½ cups of orange Gatorade ½ cup of strawberries ½ cup of bananas
Wilderness Explosion 1-3 scoops of vanilla protein powder 1 and ½ cups of blueberry Gatorade ½ cup of strawberries ½ cup of blueberries
Tips for making your own shakes:
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No Nonsense Gainer Shake (if you can stomach it!) 1-2 cups of pasteurized egg whites ½ cup of cooked oatmeal 1-2 cups of 1% chocolate milk ½ of raspberry yogurt ½ cup of frozen fruit (your choice) 1 tbs of natural peanut butter
Carbs --> should come from oatmeal, fruit, or graham crackers Protein --> should come from protein powder, egg whites, milk or cottage cheese Fats --> should come from olive oil, nuts, flax oil or natural peanut butter Water --> Add one tbsp at a time until smooth and creamy Ice cubs --> at least ½ cup but not necessary Juice --> can be alternated as liquid but not suggested because it’s a poor source of carbs Extras --> be creative and experiment with Oreos, mint extract, vanilla extract, honey etc
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16. What About My Nutrition On Non-Training Days? This is very simple. You will follow the appropriate Empowered Nutrition Meal Plans based on your calorie requirements just as shown. You will eat the same way on your training days as your recovery days except that you will eliminate the three liquid drinks around your workout (the Energy and Anabolic Phases). Since your caloric expenditure is smaller on your non-training days it is not necessary to take the extra few hundred calories found in your workout drinks.
Final Words On Nutrition... Now before moving on I would like to address an objection you are probably thinking about after you have discovered how many calories your body actually needs. The most common e-mail I receive is one that questions the volume of food that is required to achieve the 4,000, 5,000 and 6000-calorie meal plans. For the record – there are no misprints on these meal plans. I have reviewed them myself and they are correct! I have been informed by many that they ‘can not imagine eating this amount of food in a day, never mind each day of the week!’ I will accept this objection with all sincerity but will urge you to throw this excuse out the window for your own scrawny body’s sake. If you think these meal plans are unrealistic then I’m going to say ‘pull up your panties and deal with it!’ Seriously, I have no desire to sugar coat the truth and tell you that this will be easy. I wish I could show you how to make it easier but that is not my job. My job is to tell you exactly what is required to achieve a goal that has appeared impossible. Now that you know what it takes to achieve the body you desire it is your job to decide how far you want to take your improvements. As I said earlier, dump the title of hard gainer. Most of the time the only thing the average hard gainer is hard of, is hearing! How many times have you been told to eat more but you never seem to listen – or maybe you listen but you never execute? Or perhaps your perceived notion of a lot of food is still a few dozen meals away from a few more inches around your arms. If right now, the massive eating calculator has determined you need to start with 3,000- calorie meal plan for growth then this is your first step. Some will be content with the gains they make with this meal plan. For some, as you grow, your caloric intake will need to be increased and you can start following the 4,000-calorie meal plan. And so forth. Imagine, for a second, how massive you will be if you have the commitment and discipline to keep eating until your body requires the 6000-calorie meal plan to grow! If these three, four, five and six thousand-calorie plans look like more food than your perceived three, four, five or six thousand-calorie plan then this might explain why you appear to be muscularly challenged – you are simply underfed and waiting to be © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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fed so you can grow! The nutritional plans outlined, provided by Empowered Nutrition Systems, which is owned by Patrick McGuire (a good friend of mine), are your building blocks to build massive amounts of muscle the natural way. They are honest and based on science and will break you out of your ‘comfort zone’ and accelerate your gains to a new level. As you can see you are in complete control of how big you become. Do less than your goal calories tell you and you will get less than what I promise you to expect. Do more and gain more than I promise you will expect. Don’t get me wrong - if you mess up these plans once the whole program is not doomed to failure. The reality is that you will not transition perfectly to these new habits. All I can promise is that the closer you follow this plan the more you can expect in return. The better choices you make will definitely help improve your body’s muscularity. Lastly, if I appear to be coming down hard on you then it is because I am. I do not want you to fail before you even start, because this program is not about gaining just 5-10 pounds of muscle in the next year. It is about seriously changing the way your body looks by adding 30-50 pounds of muscle to your frame and making you significantly stronger and a ‘story-to-tell.’ Here is a little philosophy I learned from Australian strength coach Ian King: “You are completely responsible for everything you have and everything you are getting right now based on the person you are being and the things you are doing. If you are happy with what you are getting then keep doing what you are doing. If you are not happy with what you are getting then you must become a different person by habit and action.” A little wordy, but very powerful. It’s crazy how many people expect a different result without doing anything differently. Significant changes are not achieved by using your current mind-set. Significant changes require significant changes – makes sense right? I assume that when you purchased this book you decided to trust me and make a decision to learn how to build massive muscles naturally so that you will turn heads wherever you go. By following the principles and strategies in this manual you are making a wise decision to see your ultimate goals achieved with consistent commitment.
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Chapter 8: Making Sense of Supplementation - Choose Them Wisely. 1. The Advertisements Only Tell Part of the Story... Well, I hope I’m not going to shock anybody – but at least it is now official. The U.S. Federal Trade Commission has published a report that states weight loss adverts are generally a pack of lies! You can find the entire article at this link: http://www.ftc. gov/bcp/conline/features/wgtloss.pdf I could have told you that from personal experience – but here are a few extracts from the FTC reports that were written by Richard Cleland, Walter Gross, and Paula Kurtzweil Walter: ‘Ads for billions of dollars of diet products and services sold each year often include false, misleading and exaggerated claims that promise rapid, effortless weight loss and unachievable goals, according to a government report released yesterday.’ ... ‘With nearly 70 million Americans trying to lose weight or to prevent weight gain at any given time, these rampant, deceptive claims not only waste money but also place some consumers at risk.’ .. ‘We have known for some time now that there is a serious problem with weight-loss product advertising,’ said FTC Chairman Timothy J. Muris. ‘This report demonstrates the extent of that problem.’ .. ‘At least 40 percent of the 300 ads reviewed in the two- year study made at least one false representation, such as ‘can eat as much as you want and still lose weight’ ... ‘More than half of the ads either made false statements or statements that were very likely to be false, including the suggestion that pounds could be shed without cutting calories and increasing physical activity, and the promise of a steady weight loss of eight to 10 pounds per week.’ .. ‘Other ads made unproven claims about safety and effectiveness, and still others purported that their products produced long-term permanent weight loss, when there was little to support that claim.’ .. ‘It appears that too many unscrupulous marketers are making false claims promising dramatic and effortless weight loss to sell their products.’ .. ‘As with cigarette smoking and alcohol abuse, false or deceptive advertising of weight-loss products and services puts people at risk.’ .. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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‘Many of the products and programs most heavily advertised are at best unproven and at worst unsafe.’ .. Here’s an actual example of an advert they reviewed... ‘Amazing Fat Fighting Diet Pill Produces an Extremely Fast Weight Loss..... Even if You Cheat or Refuse to Diet’ Obviously untrue, but before you laugh too hard, doesn’t that sound just like the muscle gain adverts we see for BS weight gain/steroid alternative supplements all over certain websites and magazines? The reason I included the above report is because many of these same companies that create fat loss products also create weight gain and ‘muscle building’ products. I wonder what conclusion the FTC would come to if they did a review of “weight gain” supplements? You have probably seen some of the ridiculous claims yourself. Things like, “Gain 5 Pounds in 8 days On This 3rd Generation Creatine,” or “Scientifically proven to gain muscle...” or “Put 2 inches on your arms in one month...” and thousands of other claims made by supplement companies to push their products on you. And of course if you dispute any of their claims, they will quickly show a ‘scientific’ study and some dude in a lab coat that ‘proves’ it works.
The reality is that advertisements only tell you a part of the story. Remember that advertising is all about selling – sometimes at the cost of truth and morality. Marketers are geniuses when it comes to getting us to buy. They are trained professionals and know exactly how to provide obscure details and words, allow us to fill in the blanks and read in between the lines. They pry on your emotions and cling to your despair and want you to have faith in the best situation possible so that you will buy their product. They suggest that Product A can help you achieve a desired result. Product A can shift your body into metabolic overdrive, or can help you build mountains of muscle. They never state that it will. They make outrageous exaggerations beyond our wildest dreams and suggest almost magical results. If you have a problem, they will provide a solution. Supplement companies’ priorities are quite simple – create a profitable product. They will go to great lengths to get you to buy their product. This misleading, more accurately – untrustworthy - information is everywhere. The misinformation about supplements is fueled by the fitness magazines themselves and results in the root problem. Many people (including myself when I first entered the bodybuilding world), especially beginners, have no idea that these fitness magazines also own supplement companies. Some magazines are created for the sole purpose of building a vehicle to sell their supplement line. It is now literally impossible to obtain an unbiased and objective viewpoint of the © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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product because of the conflicting interest. Can you imagine a supplement company publishing an article called “Don’t waste your money on Supplement X” and then trying to sell supplements on the next page with a full-page advertising spread! If only truthful, useful, and factual information was printed in muscle magazines it would be difficult to fill their pages each month. Magazines would be reduced to 10% content and 90% advertising (some magazines are close to this ratio already!) A quality magazine would be reduced to a quarterly publication or a bimonthly publication at best. This would be financial suicide because money made from these magazines is not from subscriptions or newsstands sales but from the supplement advertisers. A reduction in magazine publications means a reduction in income from advertising sales. Less advertising equals less supplement sales and the sick cycle continues.
2. The Supplement Companies Don’t Want You To Read This... To be honest, this content is going to scare them, if they know you are reading this. Not only am I about to reveal to you their most trusted secrets but I’m going to show you how to create your own supplement routine.
Did you know that you can create your own and even more potent supplements (and spend less money doing it) out of basic supplements, instead of purchasing overpriced ones? The supplement industry has discovered how to become rich very quickly. They operate on a series of ‘little known’ rules that everyone follows and nobody questions. Unfortunately there are not many high quality companies or products that are created from scratch. They do not sell on volume and deception so have lower sales and can not afford multi-million dollar advertising campaigns. Not to mention – a good product is going to cost more – so their product can not compete on cost. Did you know that 60% of new weight training routines fail in the first 3 months and that 90% of diet programs fail in the first 3 months? Interestingly, many workout programs and transformation competitions are based on a 12-week plan!? Coincidence? Not even close. I personally call this ‘The 3–Month Rule,’ and is something many fitness companies have been aware of since this statistic was released. I am not sure if The 3 Month Rule is the official title for this phenomenon but it will do. The 3–Month Rule states that the average person will join a gym, buy some exercise equipment, buy some reading literature, start a new diet, buy some supplements and quit by the 3rd month! Why do they quit? I would say it’s because they are not getting what they were promised – results. It’s really simple – no results equal no motivation. Why spend © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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more time and money if you are not getting anything in return? This means that fitness companies really have no incentive to create products that work. The only goal is to create a product that works partially and keeps them coming back for more, and to suck up as much of your money as possible in that three month period. Big deal if their product does not work. There will be another herd of mooing cattle moving in for the “slaughter” and this allows the company to continue this cycle over and over while making a lot of money in the process.
Another rule that goes along with the 3–Month Rule is the “Repeat Rule.” Even if the product has no influence whatsoever but the trainee experienced some gains, they won’t want to mess with a good thing and will keep buying the product. And most likely the supplement had nothing to do with their gains – most likely it had something to do with their training intensity, program, diet or sleep. Don’t underestimate the power of the mind. If I gave you a red pill packaged in a impressive looking bottle (the pill is actually filled with salt but you don’t know this) and told you this would skyrocket your strength in the next month, I would not be surprised if your strength actually went up the next month! The power created by your mind could actually be responsible for the real results!
3. So You Want To Create Your Own Supplement Company? It’s Easier Than You Think! Most companies get their products from a contract manufacturer. A contract manufacturer is basically a company that has the tools and equipment to get the materials needed for a specific product, and is able to put the product together. Supplement companies would approach a large manufacture for a bulk order of a specific product they wanted to create. So if you wanted to create your own supplement company you would contract with one of these manufacturers. You would decide on your product name and label, and then have the supplier formulate your product. You’re now in business. Pretty much all the creatine and other popular supplements are created by a few major companies around the world that are responsible for producing mass quantities. Since you are about to go into business you can buy it from one of these major companies and they will formulate it for you under safe conditions. Next, throw your company label on the package, hire some supplement reps, pay lots of money in advertising and pack the shelves with your new product. As a new supplement company, you now have the job of creating a ‘story’ that will © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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sell your product. Are you going to choose a Before and After campaign, create a “10 – page Special Fat Loss Report” or reveal some “New Scientific Breakthrough” your team has just discovered? Maybe you will call up one of your current clients, who happens to be a Professional Bodybuilder, and have him write about how great Product X works for him - and pay him a ton of money to lie. Your advertising artillery is endless. And if you want an “Advanced” or “Cutting Edge” product then you’d better add a few ‘extra’ ingredients that make your product better! You know these ‘extra ingredients’ do nothing for your customer but it will make your advertisement more exciting! Finally, once the supplement is formulated your real task is selling the product. Your most profitable bet is to begin with exaggerated and bogus claims that are more accurately described as downright lies. Don’t forget to aim your adverts to young bodybuilders between the ages of 15-25 where the greatest percentage of sales comes from. This group is impatient and eager to put on the most size possible in the speediest fashion. It is this group
that is the easiest to convince and impress the most. It is this group that is the most gullible to the deception.
Don’t forget to ‘back up’ your product claims with ‘scientific studies’ and provide vagueness such as, “an independent university study suggests...” It is necessary to state the name of the university in case a customer wanted to investigate the study’s accuracy and claims. But that is the least of your concerns because how often do readers have time to cross-reference the listed scientific references? Most of your customers will just take your advertisement’s word at face value.
4. If It’s Published In Black And White It Must Be True. Ever notice that virtually every magazine company owns a supplement company? I guess a little light switched on when magazine owners discovered that they could increase their bottom line far more by selling supplements instead of magazine subscriptions. Now, whenever you look into a fitness magazine, you will be bombarded with a publication that is more interested in selling supplement products than providing a quality magazine. And since you can believe everything that you read in print – magazine publications take advantage of their ‘mega-credibility’ and have lead us to believe that everything is true - because you can’t print a lie, right? Anything in print must be true, right? Don’t these magazines have to meet certain ‘government regulations?’ Guess again.
Most people will believe anything that is printed in a ‘reputa© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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ble’ and nationally circulated magazine.
It makes sense why magazines are the perfect vehicle for promoting supplements. Ever wonder why advertising ads look more like articles these days? Have you ever noticed how many magazine articles are about the ‘latest’ and ‘greatest’ new ‘breakthrough formula’ in supplements? These 5-page ‘reports’ are not really ‘articles’ at all but adverts in disguise. And how convenient - an 800 number at the end for easy ordering! And even if a magazine publication does not have its own supplement line you still can’t trust the company to reveal the whole truth. Remember, deep-pocketed companies pay tens of thousands of dollars to advertise in these magazines. Do you think the editorial department would run an article series on “Supplements don’t work” and offend their loyal advertises who help them stay in business? You will never see a magazine article that bashes supplements and then on the next page issue an advertisement promoting the same supplements that were just bashed. Magazine companies are not going to burn bridges with advertisers who are paying thousands of dollars for one page, full color ads. It would be foolish for magazine companies not to promote supplements like crazy – whether they work or not – because it creates a very profitable system. The more supplements sold, the more advertising that can be created. The more advertising created, the more supplements sold – and naive and desperate consumers are fueling this cycle.
So I’m screaming this as I type – DON’T BELIEVE EVERYTHING YOU READ!
Question everything. Learn to discern. Use your own intuition and instincts. Use common sense and your own good judgment. Make logical and not emotional buying decisions. Just because it’s in print does not means it’s true. As the old saying goes, if it is too good to be true...it probably is!
5. Do I Need All the Recommended Supplements? No. You do not need any supplements at all to use this program. The No Nonsense program has been designed to be effective without the use of supplements because of the nutrient dense meal plans. However, you will notice the meal plans do include protein shakes and this is a safe exception. In a perfect world where you could live in your kitchen all day, protein shakes would not be necessary and you could consume 200-400 grams of protein each day without protein powder. However, this is very unlikely for 90% of people. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Here is a little test which is not mandatory but quite powerful to show you the role of supplements: Eliminate all supplement intake (including protein powder, multi vitamin and creatine) for the first month to prove to yourself that you can make tremendous muscle gains with training, nutrition and sleep alone. THEN...start introducing supplements gradually and monitor the effect. On top of that, do not use of any supplements until you have gained at least 10 pounds of good quality weight from just whole food. Food is far more anabolic than supplements. This will be a powerful learning experience. Remember that you do not need supplements to gain muscle, and taking them does not automatically mean muscle gain and fat loss. Supplements are simply there to help, not take the place of a good diet and training regime. If you are not gaining muscle mass, supplements are not the answer. You need to monitor your training, nutrition, mental attitude and recuperation strategy to figure out what needs optimizing. Once you get all of these components in check then you will start to gain muscle mass. Genetics and your effort will determine how much and how fast. In fact, I only introduce certain supplements into my program when my training has hit a 90 % threshold – meaning I have honestly implemented all the other training principles I have shared and have approached a minor halt in progress. THEN, we will consider the introduction of certain supplements as they can potentially make a 1-5 % difference in your overall results. There are many supplements on the market - fueled by large marketing budgets to gullible people looking for an edge - but natural supplements have huge obstacles to overcome in replacing whole food. They do not work in your digestive system or function with proper life in your bloodstream therefore the effect is very low. You must be very careful about which supplements you use (if any) and you need to be educated on which brands are the most reputable. I personally believe that if you focus your effort on high-quality whole food, the need for supplementation is minimal. After all, for a supplement to be sold over the counter the FDA requires it to be from a ‘food’ source.
6. Recommended Supplements Here are a select number of supplements that have similar benefits to whole foods and function well with your digestive system and body’s means for optimal function. The following are acceptable supplements that are beneficial for aiding in muscle growth, fat loss and overall health. If you take me up on my test, these are the supplements that you should introduce after you gain your first 10-20 pounds of quality muscle weight with just food alone. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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However, if you wish to start with supplements right from the start of your program, these are the ones that are acceptable and recommended for the rest of your life as well:
I. Antioxidants, Antioxidants, and more Antioxidants
What the experts say about Antioxidants: “The amount of antioxidants that you maintain in your body is directly proportional to how long you will live.” - Richard Cutler M.D. “Scientists now believe that free radicals are causal factors in nearly every known disease, from heart disease to arthritis to cancer to cataracts. In fact, free radicals are a major culprit in the aging process itself. By controlling free radicals, antioxidants can make a difference between life and death, as well as influence how fast and how well we age.” - Lester Packer, Ph.D. “Scientists’ understanding of the benefits of vitamins have rapidly advanced, and it now appears that people who get enough vitamins may be able to prevent such common chronic illnesses as cancer, heart disease and osteoporosis. All adults should take a multivitamin daily.” - Journal of American Medical Association “Powerful antioxidants like lutein and xeaxanthin (from tomatoes) may protect against coronary-artery disease, cataracts, macular degeneration and cancer.” - Time Magazine “Antioxidants can cut your risk of heart disease up to 70%, diabetes 40%, lung cancer 30% and breast cancer 20% studies show. Many leading authorities now urge all adults to take a daily supplement.” - USA Today What are Antioxidants? Antioxidants are your body’s first line of defense to fight off ‘free radicals’ that are created from exposure to smoking, second-hand smoke, pollution, sunlight, chemicals in our food and physical and mental stress. These ‘free-radicals’ are responsible for damaging our human cells and can lead to degenerative diseases and aging.
The best way to increase your antioxidant level is twofold eat more fruits and vegetables and take a high-quality multivitamin supplement. The National Cancer Institute recommends eating 6-10 serving of fruits and vegetables per day and the American Medical Association is now recommending that everyone take a multivitamin supplement daily.
Do you want optimal prevention or optimal function? © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Since your training goals are more ambitious than the general population I would suggest doubling or even tripling your multivitamin dosage during periods of intense training. Assuming an adequate diet most nutritionists do not recommend that people take supplement antioxidants in the form of vitamins and herbs. I believe this advice is far too conservative and casual in the quest to build muscle. Traditionally, nutrition recommendations have been based on prevention of deficiency. Since you are reading this I know you are interested in more than prevention – you are interested in optimal function.
Tips:
· Build up to a minimum of 500-1000 mg of Vitamin C and 400 IU of Vitamin E as a good first step to antioxidant protection. · In addition, the daily ingestion of 1-3 cups of green tea will provide both antioxidant benefits as well as cancer-fighting and thermogenic effects. In addition, ginkgo biloba, grape seed extract, and pine bark extract may all promote similar antioxidant effects with a host of other health benefits.
II. EFA’s I still remember the day when I discovered that there were two types of fat – and one of them was actually very good for you! I had no clue that 80% of North Americans were deficient in essential fatty acids or EFA’s. Personally I found it hard to believe that there was actually good fat that would speed up your metabolism, reduce inflammation in the body, and decrease your risk of heart disease, stroke or cancer. There are three main groups of fat. Saturated fat is considered the ‘bad’ fat and most commonly associated with animal products. These fats are usually derived from animal products. Most monounsaturated fats are derived from plants and are most commonly associated with olive and canola oils – these are considered your vegetable oils.
Polyunsaturated fats are also mainly derived from vegetable and fish oils. EFA’s can not be made in the body like saturated fat so they must be supplied
in our diet. Since our bodies don’t have the ability to make them, the amounts of Omega 3’s or 6’s found in the body are largely a function of what we eat. Omega 3’s are mainly found in fish oil, flaxseed oil, canola oil, walnut oil, and green leafy vegetables. Omega 6’s are mainly found in vegetable oil, corn oil, safflower oil, sunflower oil, peanut oil, and sesame oil. Interestingly, the fats from animal products (meat, dairy, and eggs) that we usually think of as being all saturated can also provide some polyunsaturates. The level of polyunsaturates and the ratio of 3’s to 6’s is entirely dependent on what the animals are fed. Animal feed high in corn will produce animals that have high Omega 6 fats. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Animals fed natural grasses will be high in Omega 3s.
Tips:
· Since Westerner’s are already high in Omega 6, during all training phases, make a conscious attempt to eliminate the Omega 6 polyunsaturates from your diet while simultaneously increasing your Omega 3’s, mostly in the form of fish/salmon oils (DHA, EPA) and some flax seeds, and some flax oil. This increase in 3’s, as well as the more favorable ratio of 3’s to 6’s, can potentially increase insulin sensitivity in muscle, decrease it in fat, reduce body fat, decrease muscle damage and soreness, and decrease disease or injury-induced inflammation. · Replacing saturates with monounsaturates in the form of olive oils is a smart move. This can favorably impact blood lipid profiles and cell integrity (by preventing free radical induced oxidation.) · During mass phases you should eat more saturated fats – up to 30% of your intake max, by using butter instead of oil when cooking. During diet phases, decrease this ratio to about 10% of total fat intake and attack the salmon and olives for the rest of your fats. · Finally, don’t reduce fat intake to such low levels that your energy levels are that of an 80-year-old bridge player. Trust me; your testes will become nothing more than little dangling ornaments with no real function but to get in your way during leg presses.
III. Protein Powder
So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder – it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don’t get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals. This advice might appear to contradict the meal plans I provided because you will notice that 2-3 meals a day are
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liquids, not including the additional three workout drinks. The plans were made with the majority in mind – most people will be able to handle three real meals and three liquid meals no problem. If your lifestyle permits then you are free to substitute a liquid meal for a real meal. The bottom line is that both are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is during the Energy and Anabolic Phases. Casein protein makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. Instead, use a casein protein for the Growth and Recovery Phases. Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations.
Because of all the confusion, I suggest avoiding soy protein altogether and sticking to the other types listed. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind during the Growth and Recovery Phases. Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the Energy and Anabolic Phases.
Whey Protein Versus Whey Isolate:
Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein. Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.
So what is the bottom line? Which should you choose?
For the Energy and Anabolic Phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also an very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the Energy and Anabolic Phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.
If you are looking for the strongest protein powder to exploit your full growth potential during the Growth and Recovery Phases then use a blend.
You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.
Tips:
· Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It’s interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth. Also avoid products with refined carbohydrates such as fructose, sucrose or brown © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. I do not recommend specific companies or product in this book however you are welcome to email me and consult with me on which product and company would be a wise and safe choice for you. Supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. · In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars it is left almost tasteless and downright gross.
IV. Creatine Creatine is so commonplace now that if you don’t see people taking creatine then they are talking about creatine. If you have never used creatine (monohydrate) or never heard of it then take a big breath. I will be spending more time discussing this product because I believe it is one of the only muscle-building supplements that has stood the test of time and provides an array of safe and effective benefits backed up by years of scientific research.
Creatine is a compound that can be made in our bodies or taken as a dietary supplement. The chemical name for creatine is methyl guanidine-acetic acid. That sure is a mouthful - which is why it is much easier to just call it creatine. Creatine is made up of three amino acids - Arginine, Glycine and Methionine. Our liver has the ability to combine these three amino acids and make creatine. The other way we get creatine is from our diet. Depending on the amount of muscle mass you have and your weight, on average a 160-pound person would have about 120 grams of creatine stored in their body.
So the question would be, “Is the 120 grams of creatine in my body enough?” Maybe. The whole idea behind taking creatine as a supplement is that if you work out you burn up a lot of creatine. If you take a creatine supplement you will have more energy - because the ATP energy cycle can go on for a longer time. Unfortunately your muscle’s creatine supply is not limitless. The average human has between 3.5 and 4 grams of creatine per kilogram of muscle. Once you use up the creatine in your muscle you have to rest your muscles and wait a while before you can exercise the
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muscle again. Studies have shown that the human muscle can store up to 5 grams of creatine per kilogram. So, by taking a creatine supplement you can raise your levels from 3.5 to 5 grams of creatine - and thus enjoy more of the benefits of creatine.
Excess creatine is eventually converted into the waste product creatinine and excreted from the body. It is believed that 95 - 98% of the creatine in our body is stored in our muscles. The remaining 2 - 5% is stored in various other parts of the body including the brain, heart and testes. Understand that the theory of what creatine does - is just that - theory. It is amazing how little we actually know about what goes on in our body. At any rate, the majority of research currently agrees with the positive role creatine plays in our body. The primary benefit of creatine use is in providing additional energy for your For the first five days of a creatine cycle, use the following chart to determine an effective loading phase for your current starting lean muscle mass. You do not require excess creatine for your body fat weight.
muscles. I will explain this with a quick and simple biology lesson. In your body you have a compound called ATP (adenosine tri-phosphate). Think of ATP as an energy-containing compound. What is important to know about ATP is that the body can very quickly get energy from an ATP reaction. You have other sources of energy such as carbohydrates and fat - but they take longer to convert into a usable energy source. When you are doing an intense quick burst activity - such as lifting a weight or sprinting, your muscles must contract and need a quick source of energy. This immediate energy comes from ATP. Still with me? Here is where it gets interesting. When your muscles use ATP for energy a chemical process happens whereby the ATP is broken down into two simpler chemicals ADP (adenosine di-phosphate) and inorganic phosphate. This process of ATP turning into ADP releases the energy that gives your muscles the ability to contract. Unfortunately, we do not have an endless supply of ATP. In fact, your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. In case you were wondering - no, the ADP can not be used to create more energy for your muscles. Here is where the creatine comes in - or more specifically the creatine phosphate (CP). I don’t want to go into great detail on creatine vs. creatine phosphate - all you need to know now is that the majority of creatine that is stored in the muscles bonds with abundant phosphorus stores in the muscles and is converted into Creatine Phos-
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phate (CP). CP is able to react with the ADP in your body and turn “useless” ADP back into the “super useful” energy source - ATP. More ATP in your body means more fuel for your muscles. Creatine also increases volumization within your muscles. I did not make this word up myself -volumization! Actually, it’s just a fancy name for the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. Creatine has been shown to pull water into your muscle cells, which increases the size of your muscles. Don’t get too excited - it is not clear how great an effect this has. Point #1 is a much clearer benefit of creatine.
New research has shown that creatine can help buffer lactic acid that builds-up in the muscles during exercise. This leads to that nasty burning feel you get in your muscles. Scientifically it is a complicated process - basically the creatine bonds with a hydrogen ion and that helps delay the build up of lactic acid. More research needs to be done to see if this point is true. There is some data to indicate that creatine helps put the body in a more anabolic state where protein synthesis can occur. The more protein synthesis - the greater the muscle gain. That is creatine in a nutshell. Of the above points - the first benefit is the most powerful and the other points are more debated - but still look to be valid.
How To Use It:
I recommend a loading phase to get the most out of creatine. I find very few people get great results without the loading phase. A loading phase is a better guarantee that you will improve nitrogen retention, water retention, and cell volumization in the muscles. Keep water intake as high as possible for optimal benefits of creatine. It requires optimal hydration to work effectively. After you have loaded all the creatine that you can, simply use it year round with your pre, during and post workout shakes as discussed earlier. The only time you will not be using creatine is when you are not training and taking a week or two off for down time (you will learn more about this later). This means that if you are 200 pounds and 15% body fat then your lean mass is 170 pounds: 200 pounds x .15 = 30 pounds of fat 200 pounds of body weight – 15 pounds of fat = 170 pounds of lean mass Lean Body Mass Weight Creatine Dosage - 5g Up to 150 pounds 3 x a day 150 – 200 pounds 5 x a day 200 – 250 pounds 7 x a day
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V. Greens + Greens+ is a product that deserves special mention. The reality is that probably 99% of us don’t get enough veggies in our diets. Unfortunately this is a huge problem. Greens+, a blend of antioxidants, enzymes, phytonutrients, vitamins and minerals, can help in this regard. Can it replace adequate intake of fruits and vegetables? Absolutely not. But this is one area in which you can and should supplement. A serving of Greens+ can be put in every protein shake you drink. This product is not cheap, but aim to take it at least twice a day – once in the morning on an empty stomach and once before bed on an empty stomach. Some nutrition experts suggest this product is so nutrient dense that you can practically live on it. I would not go this far but it is worth the extra money if you are having a hard time getting in fruits and veggies.
VI. Fiber
Fiber helps improve digestion, speed up metabolism and contributes to overall colon health. A serving of fiber-based food once or twice a day is a fantastic insurance policy to because for some it is difficult to achieve the recommended 35 – 65 g per day. However, if you are following the 30 day Empowered Nutrition Plans than fiber supplementation is not necessary because you will easily exceed the optimal dosage.
7. Supplements to Avoid Weight Gain Powders If you have been thinking about using weight gain powders, consider that you are better off wolfing down a box of Krispy Kreme doughnuts, which will provide about the same nutrient intake. Sure, the doughnuts don’t have the protein but don’t kid yourself, most of these weight gain powders don’t even have the protein amounts that are advertised. The protein is substituted with chalk or cake mix that is much cheaper and profitable, tastes OK and meets the consumers’ needs – more convenient calories.
These products should be avoided because they are loaded with low quality ingredients, will cause you to lose all your friends because of their farting potential, put a lot of stress on your digestive system and make you even lazier. Meal Replacement Powders
MRP’s are another result of nutrition industry commercialization, and have gained popularity simply from the marketing hype promoting these ‘engineered foods.’ Most MRP’s have better ingredients than weight gain powders but not by much. Basically you are consuming a modern day weight gain powder for the Average Joe.
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If you want to save money then buy a high quality protein powder, mix it with a tablespoon of flax oil, olive oil or natural peanut butter (good fat) as well as a cup of yogurt or a cup of fruit (for your carbs), and some ice cubes, and you now have a homemade - and healthy - meal replacement. Myostatin Inhibitors
Myostatin is a protein that negatively regulates muscle growth. Basically it is released at a certain point to prevent you from getting ‘too big.’ The myostatin ‘inhibitors’ are all about marketing and have nothing to do with results - save your money and don’t get scammed. All they have going for them is their advertising. The advertising for this product is unbelievable as it takes some laboratory (nothing proven in the real world) credibility and than unashamedly promotes a product that costs about $2 to make. This is another product that uses the dirty low-costsell-high-promise-everything-deliver-nothing technique. Don’t forget, these products are marketed by companies who want to make as much money as possible. When no one actually experiences real world results they take it off the shelf and create a new product. This is the sick mentality of the supplement industry.
Nitric Oxide Boosters
Say no to NO. Nitric Oxide (NO) is a free radical gas produced in the body by the amino acid arginine. The primary function of NO is to relax the smooth muscle of your blood vessels. At first glance, this allows NO to lower blood pressure, increase blood flow to working muscles and organs, which results in a better ‘pump’ that advertisements say is anabolic. Interestingly, NO products do not actually contain any nitric oxide; rather they carry the amino acid precursors for NO. Whether these amino acids actually increase NO is an entirely different discussion altogether. Most guys swear that it works because of the ‘pump’ and this is why this product has probably remained a best-seller and might stick around for a little while longer despite its ridiculous price (some of these NO products cost over $100)! As long as naïve trainees believe that a pump is necessary for muscle growth then NO has not outlived its glory. However, since we have already discussed that ‘training for the pump’ is one of the top 20 ways to screw up in the gym you will be one of the few who says no to NO! By buying these products, all you are pumping up is the supplement companies’ wallets.
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Carbohydrate Energy Drinks
I have absolutely no problem with this type of supplement but why spend the money when you can have fruit juice or a sport drink like Powerade or Gatorade, for 1/10th of the cost? However, like I mentioned earlier, you should aim to use dextrose before anything else when making your own easy at-home concoction. Dextrose will enter your blood stream and go immediately to your muscle glycogen as where fructose goes to your liver glycogen.
Creatine Sugar Mixes
Again, there is no need to spend $100 on a tub of sugar that has only a few grams of creatine and a few other bells and whistles (that will have minimal effect) thrown in. You can cut your cost in half by buying sugar at the grocery store and mixing it with creatine (bought in bulk for about $30-$40). You will gain the same insulin boosting effects as the more expensive mixes.
Testosterone Boosters
Testosterone boosters are designed to either directly or indirectly affect androgen levels in the body. Some supposedly do it directly by supplying a testosterone precursor (any of the androstenedione formulations on the market), and others do it indirectly by increasing levels of luteinizing hormone and manipulating the body’s feedback systems. Although there has been a handful of research on the most popular testosterone booster, tribulus terrestris, the quality of product found in most health food stores is poor and basically useless. If you can find a very high quality tribulus product then feel free to experiment and notice a slight increase in strength.
Glutamine
Following is an article I recently wrote on glutamine: When was the last time you read an article discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their “Top 5 Lists.” I am not here to convince you to never buy another tub of glutamine again, but if stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.
But I Thought Glutamine Was A “No Brainer” Supplement? Creatine is a ‘no brainer’ supplement, protein powder is a ‘no brainer’ supplement, multi vitamins and fish oils are ‘no brainer’ supplements. Sorry, Glutamine, you did not make the team - despite the fact it gets its own message boards, chat rooms, © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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magazine articles and its own section in the supplement store. I don’t need to remind you that the supplement industry is a billion-dollar industry. Since I used to be a skinny guy myself, I know how badly you want to build the perfect body - or at least one that gets you more dates and more respect at the gym! Since I have already wasted thousands of dollars on certain, not all, supplements myself, I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. But this is obvious - nobody makes money disproving the credibility of a hot selling supplement! So here is where I will make my stand. Glutamine has no muscle-building effects whatsoever. Now before we get too deep, remember that I am not a PH.D student or a research geek. I will pass along the information and let you decide for yourself, and, in the process, do my best to make this fun and interesting.
Glutamine 101 Here is a quick introduction for you skinny guys who have never heard of glutamine. Glutamine makes up 2/3’s of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself. This does not mean you do not need it - only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. Hence, the theory for supplementing with glutamine if you weight train.
Glutamine Claims I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street: “...glutamine helps with weight training and prevents muscle soreness...” “...you need glutamine to repair your muscles.” “...supplemental glutamine can help prevent your body from losing muscle.” “...glutamine is not worthless. I train with bodybuilders every day and they recommend it.” “Glutamine is the most important supplement for bodybuilders...” “It boosts immune function which helps you recover from colds much quicker..”
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“Taking large amounts of glutamine before a workout contributes to huge pumps...” “Glutamine assists in situations of trauma which contributes to faster recovery...”
What Glutamine Sales Reps Are Afraid Of You Discovering Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength, decreased chance of overtraining and the other claims above, current research today gives no evident benefits for the skinny guy who wants to build muscle - never mind for any weight trainer in general. Recently I received an article from a fellow colleague, David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly). Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary: • Just because glutamine has been proven to work in clinical stress testing does not mean it equates to exercise stress that you experience after a killer workout. Clinical stress such as severe burns, AIDS and extensive surgery are good reasons to warrant its, use but you simply don’t cause enough muscular damage during your workouts to justify its use. • A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/ day during weight training resulted in no considerable effect on muscle performance, body composition or muscle breakdown on healthy adults. Since I am just over 200 lbs that is 80 grams of glutamine a day or over $1000 US in glutamine a year! If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking the recommended 5-10 grams per day? • The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exerciseinduced suppression of the immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no impact on immunity. - Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22 • Many claim that glutamine helps increase your ‘pump’ by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intracellular fluid levels, or extra-cellular fluid levels. - Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8 • It is still a question whether or not glutamine improves glycogen stores post-weight © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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training. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle), then further supplementation with glutamine is unnecessary. • In conclusion, studies that tested athletes who consumed an amino acid drink postworkout showed an increase in protein synthesis by 48%. However, when glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out the window!
So Is Glutamine A Worthless Supplement? Well, if you stopped reading right now you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. Remember, the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. In the end, you must decide for yourself what you wish to believe.
When Glutamine Is Worth Using David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder, so here is a chance to see if your glutamine should still be in your budget: • Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help. • During a pre-contest training regiment that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation. • During incidences of extreme weather conditions and/or multi day training, there are situations where extreme stress can be counteract with glutamine supplementation. Triathletes and endurance athletes come to mind. • “ Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu’s, severe allergies, alcoholism, chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples. In Conclusion © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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At the start I stated that, “Glutamine has no muscle building effects whatsoever.” After reviewing this article, you will notice that is not as black and white as that. However, the take home message, especially to you skinny guys, is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Save your money and put it towards food if you are motivated to gain muscle weight. Save your money and put it towards food if you are motivated to gain muscle weight. I hope this supplement was a good example of looking at the evidence rather then the hyped-up muscle rags and advice from the ‘expert’ at your gym. In the end, you are free to believe what you wish, but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim. Conclusion I will say this. Supplements like NO2 products, glutamine, testosterone boosters and any other ‘new’ and ‘cutting edge’ product is being hyped up as you read this might have their place. A small, small place. If money is not an option for you then knock yourself out and put as much into supplements as you wish. I won’t lie to you. When my training hits a 90 % threshold – meaning I have honestly implemented all the other training principles I have shared and have approached a minor halt in progress. THEN, I might consider using some glutamine, NO2, and test boosters because they might in fact make a 5-10 % difference in my overall results, ONLY because everything else is in place. But realize that I am not expecting miracles. I’m simply seeking a little bit of an edge because I refuse to use steroids and these supplements might help me kick down a door that’s being stubborn. Remember, supplement companies don’t make money by bashing or discrediting a new product on the shelf. Be wise. Use common sense. Keep everything in perspective and you won’t be scammed or disappointed.
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Chapter 9: Injury Prevention And Avoiding the Causes Injuries have causes – they do not simply find us out of bad luck or fate. One of the most common problems faced by strength training athletes is injury. Whether it is tendon, ligament or joint pain I constantly meet with trainees - in the midst of a training program - who tell me, “My shoulder is killing me,” or “This knee has been aching for months,” or “I have been on pain killers to help with my elbow pain,” or “I can’t doing anything that involves bending because it hurts my low back.” Interestingly enough, this discussion rarely catches the attention of popular fitness and bodybuilding magazines. Maybe there is no money to be made by helping people to prevent injuries because there will be no supplement to sell them to fix it, or perhaps the topic is not ‘sexy’ enough for a front page spread or perhaps it is not ‘revolutionary’ enough. It would be more comforting to know that ‘injury prevention’ is not a hot topic because injuries are very uncommon – but we know this is not true and if you have a history of injury or a present problem - we need to fix and, better yet, prevent injury potential altogether.
Top 10 Causes of Injuries and How to Avoid Them: 1. Failing to Warm-up.
If you have never warmed up and have never been injured, consider yourself lucky and a hopeful candidate for the lottery. A warm up is a great insurance policy against a strain or injury. Warming up is highly subjective and based on a few considerations but regardless, I recommend that everyone spend a few minutes warming up before a strength-training workout. The best way to warm up depends on your age, your level of conditioning, your history of injury, what you’re wearing and your surrounding temperature. The objective is to get blood rushing through your body and to allow a few minutes to mentally rehearse your goals and the heavy lifts you are about to move. In the end you will have to make your own decision whether you feel ready for heavy lifting or not. That being said, here is what I promote. Always begin with 10-20 minutes of light aerobic work on a treadmill, elliptical or seated bike. Nothing anaerobic or of high intensity that dips into your energy reserves required for the heavy lifting. Then, before each weight lifting exercise perform 15-20 repetitions with 1/3 of your lifting weight. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Depending on your level of flexibility I would recommend full range of movement. Using this technique has helped me stay injury free in the gym - I’m sure it will do the same for you. If you are nursing an old injury, do two warm-up sets - the second set being 10% heavier for 10-15 repetitions.
2. Training Too Often.
Have you ever heard a friend say, or maybe you’ve said the following yourself, “Yesterday was chest day, today is leg day and tomorrow is arm day.” Yes, I know this is how every single person and their brother trains. Yes, I know this is what every fitness magazine preaches to the masses. Splitting a routine has its benefits, but its benefits are counteracted when you train too often.
Remember this: Every day is a joint day. Every day is an immune system day. Every day is a central nervous system day. Every day is a hormone day. It’s not just your muscles that require recovery but your organs, joints, hormonal and nervous system (just to name a few). These vital systems can be overworked too, and just because you feel ‘ready to go’ does not mean these other systems have fully recovered. Your structural system does not care that you worked chest yesterday and are giving it a break by training back today. It’s all the same to your tendons, ligaments and joints. Your hormonal and central nervous system could care less that yesterday was an upper body day and today is a lower body day. It all means the same to the other systems in your body that require FULL recovery too. I assume you want steady and consistent gains so do not underestimate the other systems in your body. You must FULLY recover before you try to stimulate more growth from any muscle in your body.
3. Psychological Factors.
Studies have shown that athletes who are aggressive, tense, and compulsive have a higher risk of injury than their relaxed peers. Tension may make muscles and tendons more taut, increasing the risk that they will be harmed during workouts. However, don’t underestimate the value of ‘psyching’ yourself up prior to a weight training session. Productive strength training comes from progressively overloading your muscles. This means today’s workout must be better than your last workout. You © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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must reach a greater muscular capacity to create any potential for muscle growth. Similar to other life goals, improvement requires a sense of focus and purpose prior to each workout.
4. Inappropriate Weights (Lifting Outside of Limits). Even though our goals are muscle mass and strength there are still times when you could choose a weight that will compromise your form and risk injury. Not only will your form be incorrect but you will lose the isolation on the muscle. Remember, your muscles can not read the amount of weight on the plates. Yes, muscular overload must be attained with heavy lifts but the progress must be consistent and gradual. Inch by inch life is a cinch. Yard by yard life is hard! A cute saying that can be applied to the concept of progression. Your goal is to stimulate your muscles - not your joints. Oftentimes choosing a weight that is outside our limits will transfer the stress to your tendons, ligaments and joints. Most trainees have no idea until a few days later when they can’t figure out why the heck their lower back, shoulder and knee are killing. Worse yet, most young trainees who are currently lifting outside their limits will have no clue until 5-10 years from now when their neck and shoulder start hurting and they have to start spending hundreds of dollars on therapy. Don’t be that guy!
5. Check Your Ego at the Door.
This one ties into the above. Ego is the mortal enemy of common sense. Don’t let your ego be your guide in lifting. Impress your friends with your physique, not with the amount of weight you can lift. Are you more impressed with the little guy lifting more weight or the massive monster lifting less weight? Amusingly, I have witnessed more weight selection based on the influence of those watching, not on what impact it will have on the body. For what - 20 seconds of glory? Don’t be that guy on the beach telling everyone how much weight he lifted yesterday at the gym. You know why they have to tell everyone how much weight they lift - because you would never guess by just looking at him! On a side note, not only will you prevent injuries but you will spend less time fighting others, convincing, competing, defending and proving yourself. You should have nothing to prove and nothing to lose. Rise above your ego and you will have more time, more energy and learn more in a shorter period of time. Value your unique self and resist the need to be seen for more than who you are!
6. They Don’t Take in Adequate Nutrients.
Most joint problems, such as arthritis, tendinitis, and bursitis, can be reduced with natural compounds that can save you from aching joints and years of pain. The sad news is that most treatments offered by traditional medicine simply treat the symptoms and make the problem worse in the long run. Common doctor recommendations
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of anti-inflammatory drugs, injections, joint replacement and ‘stay off it’ advice are useless and could be avoided if the proper measures were taken years ago. Supplement with flax oil at least three times a day to help reduce inflammation in the joints, which will also help reduce pain from heavy lifting. Glucosamine is considered by many as one of the best natural products for the treatment and prevention of cartilage degeneration. It is an essential part of cartilage, synovial fluid, and other components of joints. Chondroitin sulphate is related to glucosamine and acts like flax oil helping to reduce inflammation around the joints. Also, the antioxidants Vitamin E and C should be added because it is well known that free radical pathology is part of the damage that takes place in the joints.
7. Choose the Appropriate Range-of-Motion Based on Your Flexibility.
Many injuries occur when training in the weakest part of the motion. For example, the bottom of the squat position places outrageous stress on the knees and the bottom of the bench press position can tear the ligaments and tendons of the upper arm and shoulder. However, lifting heavy with a full range of motion is acceptable and will stimulate more muscle tissue if you have gradually progressed with a slower and controlled movement and then progressively add resistance. If you are training with full
range movements and have limiting flexibility issues in certain joints, only train within your current range. Do not use weight training as a method
to improve your flexibility - save that for the yoga class.
8. Not Stretching At Least Half the Amount of Time That You Lift.
Stretching is not popular, nor has it ever been. Most ‘current’ thinking leads trainees to believe that stretching is ‘bad’ and results in a fear of the unknown, leaving many to avoid it altogether. I think the ‘fear’ is more of an excuse for laziness and an uncertainty of what stretching can actually do. And interestingly, most of the anti-stretch advocates change their reasoning every few years and can not touch their toes! Many ‘believers’ in stretching have learned the side effects of not stretching, not stretching enough and not stretching effectively. Before you read any more literature on the academic stretch debate I encourage you to decide on this one for yourself. You can create your own laboratory and test out my recommendations yourself, and I’m confident to say that your participation in this experiment will teach you - by doing - the role of flexibility training. I really don’t care what kind of stretching a person uses, providing that the desired range of motion is achieved and sustained to minimize injury and maximize performance. Studies show that shortened muscles perform weaker, slower and have a higher
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incidence of injuries. But big muscles require strong, lengthened and healthy tissue – so why would you neglect a component of your fitness that can skyrocket your strength through the roof, maintain healthy specific joint relationships, greater joint angles and accelerate recovery?
Flexibility Tips and Guidelines:
• Flexibility training should be treated just like every other component of your fitness program. If you have a nutrition, strength, and cardio program – why would you not have a flexibility program? You should spend just as much time and effort into making consistent progress and gains with your range of motion as your other physical qualities. • As a general guideline, you should spend just as much time stretching as in all other training. This means if you spend 2 hours lifting weights in the week, you should spend 2 hours stretching. Ghaah! I can hear the groans now. And if you spend an additional 2 hours doing cardio – you’d better find time to do at least 2 hours of stretching. The consequence is greater for those with lower levels of flexibility. A 1:1 ratio is the optimal amount of time, based on my personal study and experience, for injury prevention and performance enhancement. For the lazy man I recommend a bare minimum of 0.5:1. This means that if you train 2 hours a week with weights, you MUST stretch for at least 1 hour total. • Flexibility training is the only component in exercise where more may be better. Strength training, endurance, speed and power training more often lead to injury, unlike stretching. There is a positive correlation between more frequent stretching sessions, longer stretching sessions and holding the stretch longer – and improving the length of a tendon, ligament or muscle tissue. • Monitor your progress in flexibility. From session to session, ask yourself what kind of progress you have made. Compare the difference. Have you improved? If not, why not? If you have, how much did your range improve and note what you did prior. • Flexibility training involves progressive overload just like your cardio and strength training. One of the main reasons I believe people ‘give up’ on stretching is that they do not experience the benefits. They make a lame attempt and say, “I’ve never been able to touch my toes.” The lack of progress is because of the absence of progressive overload. If you are not attempting to improve your flexibility from session to session then your tissue will continue to maintain the same length. • Don’t take advice from people who can’t touch their toes. Most coaches, experts, and athletes have little exposure to true flexibility training and have little knowledge of the ‘real-world benefits.’ You would not take money advice from someone who is broke, so why take stretching advice from someone who is always injured, tight, sore,
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and who has never personally experienced the benefits of flexibility training? • Start off by stretching your tight muscles. It does not matter which order you stretch them in (it actually does but for now let’s just develop the habit). Start by stretching the tight side first. Spend at least one minute per side and focus on building up to 5-10 minutes per stretch in each session. If you increase the range bit by bit I can promise you that almost any ache or pain in your body will disappear, you will feel absolutely incredible, and your strength will go through the roof! • Stretch before you work out. I can hear the cries right now, “Stretching before you work out makes you weaker!” Does it? I, myself, and the majority of my clients have set personal bests after 30 + minute stretch sessions prior to lifting. Please note that I am referring to stretching over reactive muscles. For example, if your hip flexors are extremely tight it will be in your best interest to reduce the amount of tension so that you can attain a deeper range of motion when you squat or deadlift etc. It is not necessary to stretch muscles or around joints that currently have optimal ranges of motion. This guideline applies to your tighter muscles that can limit range of motion.
9. Muscle and Structural Imbalances
Screening for muscle imbalances and postural alignment is the current cutting edge of injury prevention. The rationale behind this is that there are detectable and correctable abnormalities of muscle strength and length that are fundamental to the development of almost all musculo-skeletal pain and dysfunction. Detection of these
abnormalities and correction before injury has occurred should be part of any injury prevention strategy.
Assessment of muscle strength and alignment by a professional therapist should occur prior to your training. Can you imagine if you were training with one leg longer than the other or a separated joint you are not even aware of or a misalignment in your shoulder girdle - and then you go the gym and expose your body to thousands of pounds of poundage? HELLO! Your body is screaming for an injury! I would suggest approaching a reputable and trusted chiropractor, massage therapist and/or Active Release (ART) therapist for regular clean ups and maintenance. Don’t look at these professionals as a ‘crutch’ or someone you need to ‘rely’ on. If you are serious about making consistent strength gains your body will thank you immensely. If you decide not to make these therapists a part of your team – be prepared to pay for some physiotherapist’s next European vacation when you get hurt!
10. Muscle Weakness
The quickest way to get injured (and stunt your muscular gains) is to ignore your weaknesses. Most often it is the smallest muscle in your body that appears to have no significance until you are sidelined and down for the count. Most people acknowledge this principle but most fail to execute it appropriately.
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No matter how small the muscle weakness, this will be the missing link that crashes the house if you do not address it. Most muscle weaknesses are created over time from continually doing the same exercises and working the same muscle groups in the same order week after week. If you did not follow the No-Nonsense Program, but simply took this one tip away I could guarantee that you would experience some new gains. Simply flip your entire current program upside down. If you were doing chest first – do it last. If you were doing calves on Friday – put them on Monday. Flip everything upside down. You are in for a surprise in your next workout – be prepared to find new muscles. All weak muscles should be placed at the start of the week and early in the session because this is when you are the most fresh, and they will reap the most benefit.
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Chapter 10: No Nonsense Maximum Muscle Growth Programs Foundational Principles to Execute during Each Workout:
1. Increase Muscle Threshold above Last Workout 2. Activate as Many Muscle Fibers as Possible 3. Train With Heavy Weights for High Reps 4. Train to Failure 5. Measure Your Intensity
Muscle Threshold Muscle Threshold (output, workload, and capacity are all other terms I use interchangeably for threshold) is the amount of work your body achieves in a specific amount of time. This is the number one goal of every single workout - the cornerstone of every single training session. To build more SIZE, GET STRONGER, or to become MORE MUSCULAR you must INCREASE your MUSCLE THRESHOLD each and every workout. We discussed that you must give your muscles a reason to grow and this is that reason - your muscles are designed to tolerate trauma and adapt, as a survival mechanism, to protect themselves from being traumatized ever again. It is your job to inflict more trauma than they have ever experienced before.
Activate as Many Muscle Fibers as Possible Each rule builds on the last one. Your next goal is to ensure that you have utilized every single muscle fiber within that particular area of the trained muscle. Your goal is to leave no single muscle fiber UNTRAINED or UNWORKED. If you train a few reps short of momentary failure or if you train a few pounds too light then you will not activate all the potential muscle fibers that could lead to growth.
Train With Heavy Weights for High Reps THE ONLY REASON YOUR MUSCLES WILL GROW BIGGER AND STRONGER IS IF YOU SURPASS YOUR MUSCLE’S CURRENT THRESHOLD AND ‘OUT DO’ YOURSELF FROM YOUR PREVIOUS WORKOUT. The greater the workload placed on the muscle the greater reason it has to grow and
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become stronger. This means you must perform more work in the same or less time than before. Which will stimulate more muscle fiber and have a greater chance of surpassing your muscle threshold? Training with heavy weights for 2-3 reps, or training with the same amount of weight for 8-9 reps? That’s right, doing heavy weights for high reps will make your muscles do more work than doing heavy weight with low reps. And surpassing your muscles’ previous threshold will lead to bigger muscles. More on this concept shortly.
Train to Failure
Muscular failure is the point that you reach in a set where you can no longer move the weight, no matter how hard you try. You have reached the limit of the muscle. It is extremely important to take a set to complete failure because it ensures that you have exhausted as many possible muscle fibers in that particular area. If you stop 2 or 3 reps short of failure then you are leaving a lot of precious muscle fiber untapped and unworked, meaning you are leaving a good portion of the muscle untrained.
Measure Your Intensity Now it is time to see IF our sweat and tears will result in an anabolic environment muscle growth, that is. Notice I emphasized IF because if this workout did not surpass your last workout’s threshold then there will be NO REASON for NEW muscle growth - which is why we are training in the first place, so listen up. The longer you have trained the more critical it is to have a tool that you can use to objectively measure your progress. You must have a tool that will allow you to measure if you are, if fact, increasing the workload on each particular exercise. You must keep track of your progress in a training log so that you can ensure a greater muscle stress on each muscle group - this is the cornerstone for muscle growth. I recommend carrying a diary to the gym and KNOWING what you must BEAT before you start your workout. You must have GOALS for each workout. This way you are prepared to do battle each workout and can visualize the extra rep or extra poundage you will be lifting.
How to Measure Your Results Let’s review the basics to accurately increase our muscular threshold:
1. Number of Sets 2. Number of Repetitions 3. Amount of Time it Takes to Complete Specific Set Measured in Seconds
Since time has many variables that can effect its outcome (such as tempo, range of © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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motion etc) we will leave this variable out of the equation because it will be a constant in each training phase. And it is difficult to start and stop a stopwatch for each and every set! The only time factor we will monitor to measure intensity is the total duration of the workout. Exercise Squat Squat
Set # 1 2
# Reps 10 8
Weight 300 320
Workload 3000 lbs 2560 lbs
NOW YOU HAVE A TOOL THAT YOU CAN USE AT THE COMPLETION OF EACH WORKOUT AND DIRECTLY COMPARE IF YOU HAVE ACHIEVED MORE WORK IN THAT PARTICULAR EXERCISE. If you did, then it is safe to say that your intensity (and work capacity) has, in fact, increased, which means you recovered from your last workout, and you have just set up the potential for NEW muscle growth. This is FANTASTIC! Hold you head up high because this is a critical requirement of new muscle growth and this is where people screw up the most.
Ways to Set New Muscle Thresholds
Your muscle capacity can be increased by the following: • • • •
Increasing the training weight, assuming reps and sets are the same. Increasing the number of sets, assuming weight and reps are the same. Increasing the number of reps, assuming sets and weight is the same. Performing the same weight, sets and reps in 40 minutes instead of 45 minutes.
On my website I promised you that this was a simple step-by-step plan and this is what I meant. These above factors are all you need to worry about. There are many other proposed methods for alternating intensity and calculating power; however, I do not intend to lift a pencil more than I lift weighs so this system will meet all of our requirements to progressively overload our muscles. Making it any more complicated than this is a waste of time and could lead to another 100 pages of reading for you!
How Much Stronger Should I Be Getting Each Workout? This is a valuable tool to determine the percentage increase of each exercises workload: You will need your old workload for the exercise you are comparing, which we will
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refer to as your Old Personal Best. And your new work-completed calculation. This will be referred to as your New Personal Best. New PB - Old PB = Difference in Work Difference Divided By Old PB Multiplied By 100 = Percentage Increase In Work (Diff / Old PB X 100).
Keep A Log Book Tracking your progress is mandatory. This is like professional sports teams competing without keeping score. Or like runners and swimmers working out without a stopwatch. How do you expect to get better? In my opinion, if you work out without a log book you really aren’t serious and should reconsider the reasons you work out. Keep working out - just don’t expect any exceptional gains. THINGS YOU SHOULD TRACK: • Workout Tempo • Muscles Trained • Exercises Used • Weight Used • Number of Sets • Time to Complete Workout • Time of Day • Energy Levels
ONE OF THE MOST COMMON PITFALLS OF NOT MAKING CONSISTENT GAINS IS REPEATING THE SAME STRESS LOADS. By monitoring your gains you can actually see if your workouts are progressing, which will help prevent plateaus. If your workouts are not progressing then you can see exactly where the problem is - perhaps an extra day was needed to recover or your body did not receive sufficient calories etc.
Training to Failure is Not A Valid Way to Measure Intensity
Interestingly, bodybuilding is the only activity I know that preaches this theory of training to failure. Do you know any basketball team that shoots the ball until they can’t shoot one more? Do you know any swimmer or runner who trains until they can not take one more stroke or one more step? Training to failure has grown in popular-
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ity in weight training circles the past few decades and not only has this concept inspired millions to train ‘hard’ but it has also misled millions to train stupid.
TRAINING TO FAILURE IS NOT A VALID WAY TO MEASURE INTENSITY BECAUSE YOU CAN NOT MEASURE IT ACCURATELY. IT IS AN INTANGIBLE CONCEPT. HOW CAN YOU GAGE IF TRAINING TO FAILURE IS REALLY MAKING YOU PROGRESS? Let’s say you just finished a workout after a night of partying and drinking and poor nutrient intake. You’re dehydrated, your energy reserves are depleted, your testosterone levels are zapped from the alcohol but you have a great workout because you trained to failure. The reality is that your workout probably fell short of your personal best. Because of the circumstances your work volume and poundage did not come close to your personal best and your workout time was probably longer. You did not meet any of the requirements to set up an environment for muscle growth. Do not base your progress on intangibles like how you felt and what you ‘perceived’ to be intense. Base your progress on solid evidence - use the formula I provided above.
The Muscle Growth Formula MAXIMUM TENSION + MAXIMUM LOAD + LESS TIME = INSANE MUSCLE GAIN! Instead of describing the structure and complicated make-up of your muscles (this will do nothing for muscle growth and could put you to sleep) I have created the above mission statement to simplify the training process and give you one clear goal for every training session at the gym. If you truly want to see some insane muscle gain then you must execute these principles during every rep, every set and every single workout. This is how you will reach your true genetic potential. Let’s look at it further: MAXIMUM TENSION: A QUICK HISTORY LESSON ON ‘TIME UNDER TENSION.’ In the year 2000, Charles Poliquin first popularized the concept. He suggested a new training variable that would help influence training response by measuring how long a muscle was ‘under tension’ during an exercise by using a stopwatch. Ian King, an Australian strength coach furthered the concept by using a numerical system. An example of this system might look like this: 4-2-1 Which means the weight is lowered in 4 seconds, paused for 2 seconds and lifted in 1 second. This would be considered the ‘tempo’ or ‘timing.’ Each tempo would reflect a different training response. So using this tempo for 10 reps would equal a total © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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time under tension of 7 seconds X 10 reps = 70 seconds Duration:
20 sec 40 sec 60 sec ______________________________________________________
Adaptations: Neural Response Metabolic Response Neural adaptations refer to increased central nervous system functions, such as an increased ability to recruit muscle fibers and increase coordination between different muscles. Neural training is another name for strength training, power training, or speed training. Metabolic adaptations refer to a change in body structure, such as an increase in muscle fiber size and other connective tissues, increased substrate stores giving a ‘fuller’ look, increased size and function of blood vessels etc. Metabolic training is a technical way to say muscle building or hypertrophy (muscle growth). Charles Poliquin, a strength and conditioning coach, has come up with these numbers as a guide to help determine T.U.T.
1. If you train for relative strength, TUT [time-under-tension] should be under 20 seconds. 2. If you train for hypertrophy, TUT should be around 40-70 seconds.
These numbers are based on a full set. In other words your T.U.T. should total between 40-70 seconds per set for hypertrophy, which is what most of us are looking for. Growth! (Shortly, you will learn how I have tweaked and exploited this principle further specifically for hard gainers).
MAXIMUM DURATION:
Maximum duration refers to reaching the point of momentary muscular failure. When you have trained until you can not complete one more unassisted rep, you have reached maximum duration for that specific exercise and load. The key to insane muscle gain is to incorporate the best of both worlds – sets between 20-40 seconds and sets between 40-70 seconds. A weight that is maximized for the duration of 20-40 seconds has been shown to increase neuromuscular strength – this means an increased ability to recruit more muscle fibers and increased coordination between different muscles. A weight that is maximized for the duration of 40-70 seconds has been shown to increase muscle fiber size and other connective tissues, increase substrate stores such as glycogen, and increase size and function of blood vessels. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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My training program combines the best of both worlds. This method has turned out to be the MOST EFFECTIVE, RESULT-PRODUCING TECHNIQUE EVER! Once you start using these techniques you will start BUILDING SERIOUS MUSCLE MASS, GET INSANELY STRONG, ADD SERIOUS SIZE TO YOUR FRAME, AND REALLY START TURNING HEADS!
Overview of the Programs Principles and Techniques #1 – MAXIMUM TENSION FOR 40-70 SECONDS MAXIMAL METABOLIC GAINS
In order to overload your muscles to create the potential for NEW muscle growth you must get your muscles to generate as much force as possible AFTER you have FULLY recovered from your last training session to ensure SUPERCOMPENSATION. You must use the heaviest weight possible – relative to your level of strength – for a maximum duration of 40-70 seconds.
#2 – MAXIMUM TENSION FOR 20-40 SECONDS MAXIMAL NEURAL GAINS
In order to overload your muscles to create the potential for NEW muscle growth you must get your muscles to generate as much force as possible AFTER you have FULLY recovered from your last training session to ensure SUPERCOMPENSATION. You must use the heaviest weight possible – relative to your level of strength – for a maximum duration of 20-40 seconds.
#3 – RECHARGE PHASE
Yes, you read that correctly above. If you have been training longer than 12 weeks consistently, then I strongly suggest that you take at least one week off without any training whatsoever. This is extremely critical because if you don’t then you will bring residual fatigue into the new routine and it will not work. I need you FULLY recovered – not just your muscles, but your immune, hormonal and central nervous systems, which are taxed harder and have slower recovery rates than your muscles – or else you will be starting the program in a over-trained state. You will be amazed at how you feel once you have fully recuperated and begin this new muscle-building routine. In the meantime, take the next week to study this course, read and re-read through it a few times and make any preparations (groceries etc.) that will be necessary prior to beginning.
#4 - PLANNED RECOVERY WEEKS.
I have taught in detail that you will only grow AFTER you have fully recovered from training. Therefore your attention to the recovery process should be given just as much attention as the training process itself. Training consumes or depletes. It disrupts homeostasis and inflicts trauma to your tissues. The amount of damage you inflict on your body will reflect the amount of recovery required. Exceed it at your own peril. Creating a recovery plan is not rigid and
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can be altered based on your stress levels and age, which are the two most powerful factors working against you. You can also alter the recovery process with nutrition, supplements, sleep and rest etc.
THE FOCUS ON IMPLEMENTATION OF A SOUND RECOVERY PLAN IS OFTEN THE DIFFERENCE BETWEEN WINNING AND LOSING. Your lack of progress is more often caused by over-training than any other factor. Over-training occurs if you are exposed to a subsequent bout of training before recovering from the previous one. When this occurs a few times in a row, you start to see more obvious signs of over-training. Too much bodybuilding literature focuses on the symptoms instead of prevention of them. You may have read the terms ‘over-training syndrome’ and ‘planned over-training.’ There is no need for this – if you are in control of the recovery process and training, if you train to preset levels, and recover in preplanned ways, you don’t need to know anything about ‘over-training syndrome.’
RECOVERY RULE A
Your goal is to return to the gym recovered, with NEW muscle so that you will be able to naturally lift more and repeat the process. If, for whatever reason, you return to the gym and realize that you have not fully recovered, you have two choices. You can walk out immediately and return the next day to attempt the workout again, or you can ‘tough it out’ and train at sub-maximal loads that will do NOTHING for any further muscle growth and have taken you one step toward over-training. This has happened to me before – it is a tough decision because your natural tendency is to slug it out – but your goal is to get stronger from workout to workout, not to see how tough you are. Don’t worry if you made an error in judgment prior to the workout and realize that you have not fully recovered – I want you to go home! An alternative would be to replace your weight session with a flexibility session if you do not want the trip to the gym to be completely in vain.
Recovery Rule B
Your second goal is to make consistent strength gains from week to week. Increasing a minimum of 5% strength every 2 weeks is your guide on isolation lifts. So let’s say you are bicep curling 30 pounds right now. In 4 weeks you should be at least 3 pounds up - I know this is not a lot of weight. But in 9 weeks you will be curling 40 pounds and in 4 months you will be curling 50 pounds! Again, this is a generalization and biceps is a smaller muscle group. Increasing a minimum of 5% strength every week is your guide on compound lifts. So let’s say you squat 225 pounds right now. In 4 weeks you should be squatting closer to 270 pounds – an extra 45 pounds. If you are a few pounds off or ahead of schedule,
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don’t sweat it. Think long-term gains. Slow and steady wins the race!
You have two forms of recovery after each training phase – ½ weeks or full weeks.
This means absolutely no exercise whatsoever for these periods of times. Here are my guidelines: Take a ½ week off every 6 weeks Take a full week off every 12 weeks #5 - Upside Down Training
This is the phase of the program that will be CUSTOMIZED completely to you. I believe this phase makes the program far more powerful because it brings you – the trainee – into the training process. Many programs neglect the importance of individual differences such as posture, muscle imbalances and individual muscle weaknesses.
THE MAIN GOAL OF THIS PHASE IS TO DEDICATE AT LEAST FOUR WEEKS TO MINIMIZING YOUR PERSONAL MUSCLE WEAKNESSES, AND ENSURING THAT BOTH SIDES OF YOUR LIMBS ARE PERFORMING EQUALLY. This is also an excellent opportunity to troubleshoot any potential injuries. Some refer to this phase as the Corrective Training Phase, Preparatory Training Phase or Control/Stability Phase – I will refer to it as Upside Down Training because it is my bet that for the majority this will feel upside down! Upside Down Training is the first step before I unleash the keys to the car. You wouldn’t take out a beat up car on a long road trip or under hazardous conditions would you? You would make sure the car is in alignment, the tires are balanced, there were no malfunctioning parts, the tank was full of gas and any old parts were replaced with new parts etc. Therefore consider this first phase of your training like an automobile tune-up. When we start lifting some really heavy weights in a few short weeks, all of your weaknesses will become exposed. Either you address them now or you will pay for them later. Skipping this stage is like building a 10-story building and than realizing there is a problem with the foundation.
GOALS FOR UPSIDE DOWN TRAINING Priority #1 for UDT – Improve Posture By Lengthening Shortened Muscles
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Improving posture requires lengthening shortened muscles and strengthening weakened muscles. Let’s begin with lengthening shortened muscles with a flexibility training program.
YEAR ROUND FLEXIBILITY TRAINING PROGRAM Below is the Stretching Program to be followed during the entire year: Lower Body Stretching: 1. Low Back (Lying) 2. Letter T Stretch 3. Kneeling Hip Flexor Stretch 4. Side Lying Quad Stretch 5. Supine Hamstring Stretch 6. Gluts/Piriformis Stretch 7. Double Leg Straddle Stretch 8. Tensor Fascia Latae Stretch 9. Forward Lunge Calve Stretch Upper Body Stretching: 1. Trapezius Stretch 2. Chest Stretch (doorway or wall) 3. Anterior Shoulder Stretch 4. Back Stretch (wall) 5. Quadratus Lumborum/Lat Stretch 6. Seated Lateral Stretch 7. Forearms (kneeling)
HOW TO CUSTOMIZE YOUR STRETCHING PROGRAM BASED ON YOUR POSTURE: The below is a brief version of a proper fitness assessment. Postural analysis, flexibility and muscular assessment methods are beyond the scope of this book. These areas of focus will not cure every problem but will eliminate some of the most popular ones and will help you discover where some of your weak links lie and how to customize the stretching program around your tighter areas. ANTERIOR PELVIC TILT: If your pelvis is tilted forward then expect to do more stretching on your quads and hip flexors and strengthening your abdominals.
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POSTERIOR PELVIC TILT: If your pelvis is tilted posteriorly then expect to do more stretching on your hamstrings and possibly weak spinal erectors. SLIGHT OUTWARD FOOT PLACEMENT: This is a sign of weak glutes and tightness in the Tensor Fascia latae (TFL) and iliotibial band (ITB) on the lateral part of the thigh. SEVERE OUTWARD FOOT PLACEMENT: Same as above but probably also tight adductors (inner thigh muscles) and weak abductors (outer thigh muscles). Get ready to strengthen those hip extensors (butt muscles), and abductors, not to mention a lot of stretching out your TFL, ITB, adductor’s and hip flexors.
LIMITED RANGE OR POOR OVERHEAD SQUAT TECHNIQUE: If you can not squat down below parallel, feet a little wider than shoulder width, to the floor holding a broomstick over your head with a flat back then you require some flexibility work around your shoulder, hip and ankle joints. Most can not do this while keeping their back flat, head up and arms in line with their spine. This calls for some serious stretching around the hip flexors, quads, calves, chest and shoulders. If you have a condition that you feel is not addressed then seek out a qualified therapist to eliminate any potential injury. Not all perceived flexibility and muscular issues are actually a result of poor range of motion or lack of strength. Oftentimes a muscle will not ‘fire’ or do its job because of a nerve problem (nerve entrapment will make the respective muscle unresponsive), or structural problem. This could mean the joint is not holding or not in alignment (pelvis out of alignment, one leg longer than the other, unknown shoulder separation etc.). If you are in doubt of a lagging body part or nagging injury, feel free to contact me to troubleshoot the problem and I will make the best recommendation as to which steps to take.
I highly recommend seeing a competent injury treatment professional such as a chiropractor, ART therapist, and/or massage therapist that can ‘clean up’ any abnormalities that would be outside of your own scope of correcting. Seek out an assessment from a competent therapist and have them treat the cause, not the symptom. You are wasting your time and money if the therapist fails to determine the cause of the current condition. Not correcting the root cause will lead to further occurrences of this condition in the future.
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SPECIAL NOTES: *To exploit the full benefits of flexibility training this program can be done on a daily basis, not just on your workout days. **It does not matter whether you stretch before or after your workouts. Personally I find stretching to be a relaxing activity so it kills my ‘edge’ before I have to train hard so I prefer to stretch after a workout. The bottom line is that you find time to stretch period. Many will debate ‘the best time to stretch,’ but in the end I believe that’s just another reason for the ‘talkers’ to talk instead of getting off their butts and actually doing it. ***Consider doing your stretching program on your non-weight training days so you are not pressed for time and so that you can put all your energy and focus into a high quality flexibility session. ****Hold each stretch for a minimum of 60 seconds per side – this is called good oldfashioned static stretching. Build up to 2-3 minutes per side on areas of attention. Yes, that will be almost one hour of stretching a day if you perform upper and lower body each day. Maybe you don’t stretch at all right now and are freaking out about the idea of stretching at all. If you are going to be completely changing the way you eat and train, you might as well make it three and add stretching. *****Spend more time on the areas that are tighter and don’t hold yourself to the above recommendations. If you feel you would benefit from stretching your hips flexors for up to 10 minutes then go for it. Stretching is one of the only things where more is better. Oh yeah, don’t stretch with a stopwatch either. Stretch for RESULTS. Just like your weights – you should be increasing your range of motion each week. Go somewhere quiet and get into a relaxed zone. Your body will thank you dearly!
Priority #2 for UDT – Improve Posture By Strengthening Weaker Or Imbalanced Muscles • Minimize Muscle Imbalances: During UDT you will do EVERYTHING unilaterally with free weights and cables, and avoid ALL bilateral movements. A bilateral movement is where you are using both limbs together –a lat pulldown or bench press would be a bilateral movement and is out of the question during UDT. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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When you have a strength imbalance there is a tendency to ‘shift’ the load to the strong side, thus increasing the imbalance. The insidious part to this is that it’s not detectable visually until the imbalance has reached ridiculous proportions. Instead, plan to use ‘unilateral’ movements. A unilateral movement is where you only use one limb at a time. • Apply Ian King’s Weak Side Rule: I think I learned this from the Australian strength coach and even though it appears obvious I have never heard these rules shared in conventional bodybuilding magazines. Another advantage of avoiding bilateral movements in UDT is that any hidden muscle weakness will be exposed and can be treated. IAN’S WEAK SIDE RULES • Strength train the weak or injured side first and stretch the tighter side first; • then MAYBE do the strong or more flexible side; • do no more reps or load (strength) or time (stretching) on the strong/long side than the weak/tighter side could do; • never perform more reps or more stretch on the strong/long side. So, if you are doing leg extensions and can only do 5 reps on the weaker side, you should do no more than 5 reps on the stronger side (even if it feels like you can do 15 or more). • Train Through A FULL Range Of Motion: Some sources say that you only need to train through a limited range of motion. A limited range of motion equals a limited range of the muscle being used, and if your goal is to stimulate as much muscle fiber as possible then you must train through a full range of motion. Be prepared to discover some ‘new muscle’ with this one tip.
Priority #3 for UDT – Improve Posture By Increasing Core Stability And Strength
HOW DO YOU KNOW IF YOU HAVE WEAK CORE MUSCLES? This can be discovered by lying on your back in a sit-up position. Keep your knees bent 90 degrees and your feet flat on the floor. Now try to sit all the way up with your arms at your side. You should be able to sit all the way up without acceleration and without your feet leaving the ground. If not than your abs are VERY weak. The attached abdominal program, at this stage, is injury prevention focused. The primary purpose of this initial abdominal training is to prioritize the health of the lower back, hips and lower extremities. These exercises are not designed to make your abdominals ‘pop out’ – that will come during the 29- week programs!
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Abdominal Program Order
Exercise
Sets
Reps
Tempo
Rest
Notes
A
Air Bike Crunches Janda Sit Up (wrists to knees) Full Sit Ups Lying Side Crunch
1-2
10-15
201
-
-
1-2
10-15
201
-
-
1-2 1-2
10-15 10-15
201 201
-
-
1-2
10-15
201
-
-
1-2
10-15
201
-
-
1-2
10-15
201
1-2 minutes and repeat
-
B C D E F G
Supine Double Leg Raise Alternating Toe Touch Hip Thrusts
***Special Tips • This is a continuous circuit which means you will move from exercise to exercise with zero rest. • Notice the tempo is quicker. Keep your body moving. • Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. • Don’t be surprised if you feel like someone is ripping your stomach apart! This is a beautiful circuit of exercises and it kills. Your abs will be on fire! • Unless they are really sore, do this program every workout. It’s based on higher volume and no load so your abs will recover quickly. Priority #4 for UDT – Improve Posture By Increasing Shoulder Stability
HOW DO YOU KNOW IF YOU REQUIRE A SHOULDER STABILITY PROGRAM? The majority of people will be able to answer this fairly easily. If you have had a previous shoulder injury, if you have been training longer then 4 years or if you fail to meet the test below, you will benefit from the simple shoulder stability program attached below.
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INTERNALLY ROTATED SHOULDERS: Stand beside a mirror and look at your body with a side view. If you can see the top of your upper back in the mirror than you have internally rotated shoulders. Now face the mirror and take a look at the position that your thumbs are facing. If your thumbs are facing straight ahead then you’re golden. If your thumbs are pointed inward diagonally, slightly facing your thighs than you have mild internal rotation of the shoulder joint. If you look down and see your palm or thumb facing the wall behind you then you have severe internal shoulder rotation. Most likely you have done too much lat or pec work and not enough retraction or external rotator work. Get ready for tons of pec, lat, front delts and biceps stretching. In addition, we will be strengthening the external rotators of your shoulder and lots of strengthening the scapula to correct this problem.
Shoulder Stability Program Order
Exercise
Sets
Reps
Tempo
Rest
Notes
A B
Retractions Reverse Fly with Tubing (dumbells optional) External Rotation with tubing (dumbells optional) Diagonal External Rotation with tubing ( dumbells optional) Prone Dumbell Reverse Flys
1-2 1-2
10-15 10-15
311 311
-
-
1-2
10-15
311
-
-
1-2
10-15
311
-
-
1-2
10-15
311
1-2 minutes and repeat
-
C
D
E
***Special Tips • This is a continuous circuit which means you will move from exercise to exercise with zero rest. • Notice the tempo is slower because it is also injury prevention centered. Focus on SLOW and CONTROLLED. • Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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• Your goal is not to ‘work it’ but to simply ‘switch on’ the rotator cuff and external rotators so they are prepared to stabilize the shoulder area. • I suggest performing this mini routine prior to every one of your upper body workouts. They heavier you plan to lift the more beneficial this will be. In exchange for an extra 5 minutes of your workout, this mini routine will extend the lifespan of your shoulder joint so you can train hard and pain free!
Priority #5 for UDT – Improve Functional Strength And Conditioning With Body Weight Exercises Introduce Body Weight Training: Alwyn Cosgrove preaches that, ‘you have no freaking business using a load if you can’t stabilize, control and move efficiently using only your body weight.’ I can’t agree more. I assume the majority of you reading this book are skinny guys so you have no excuse that your body weight is too much. No matter what your frame, body type, age or sex – body weight exercises should be the foundation of any training program. You can’t lift your own body weight? Tough! This phase has your name written all over it! Get ready to introduce lots of very functional based movements which include push-ups, chin-ups, pull-ups, handstand push-ups, dips, wall sits, one leg squats, one leg deadlifts, one leg back extensions, sit-ups, and a few others that might be new for you. You will notice that this workout can be done literally anywhere – at your gym, in your basement or at the mall!
Body Weight Conditioning Program Order
Exercise
Sets
Time
Tempo
Rest
Notes
A
Standard Pushup
3
Mountain Climbers Burpees
3
Constant Speed Constant Speed Constant Speed Constant Speed
20 seconds 20 seconds 20 seconds 20 seconds
-
B
20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds
Constant Speed Constant Speed
20 seconds 20 seconds
C D
E F
3
High Knee Drill (running on the spot) Bodyweight Squats
3
Close Grip Chin Ups
3
3
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G
Bench Dip
3
H
Modified Pullup Alternating Split Squat Jump Single Leg Hip Extnesion Bodyweight Reverse Lunge Single Leg Plank Raise Oblique Adductor Raise
3
I
J K L M
20 seconds 20 seconds
Constant Speed Constant Speed
20 seconds 20 seconds
3
20 seconds
Constant Speed
20 seconds
3
20 seconds
Constant Speed
20 seconds
3
20 seconds
Constant Speed
20 seconds
3
20 seconds
Constant Speed
20 seconds
3
20 seconds
Constant Speed
20 seconds
***Special Tips • This is a continuous circuit which means you will move from exercise to exercise. • You will require a stop watch that has a timer which beeps every 20 seconds and than breaks for 20 seconds. • Your goal is to perform as many reps as possible within 20 seconds and then move to the next exercise. You get 20 seconds rest between exercises. • Focus on using a faster tempo for this 20 seconds so you can get more and more reps within the 20 second time frame. • Feel free to improvise with this circuit if your fitness is really low. For example, you could group all of the upper body exercises together and all the lower body exercises together and perform them on separate days. • The secret to this circuit is INTENSITY. The order of exercises is not so important. The goal should be to perform AS MANY REPS AS POSSIBLE within each time frame. Your heart will be pumping and you will be sweating harder than when you do cardio – trust me! • Don’t be surprised if you feel light headed or really winded! As I said, this is also a conditioning program! Build up to 3 sets with with only 1 minute between sets. If 20 second intervals are not enough then build up to 30 seconds per exercise.
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Priority #6 for UDT – Decrease Lagging Body Parts With Advanced Intensity Techniques Introduce 1 and 1/2’s: An example would be on a leg extension; you would extend your leg fully, pause, lower the leg half way, pause, extend your leg again, pause and return the weight to the bottom. This is one rep. This means that you will not be doing boring singles all the time. This is an excellent method for isolating the weakest range of a movement. Did I mention that these suckers burn like crazy? Introduce 21’s: Yes, I know these are nothing new but have you done 21’s for more than just biceps? Get ready to use 21’s on almost every muscle in your body. There are many ways to perform this movement but my favorite, which you will be using, is to do 7 half reps in the weakest half, followed immediately by 7 full reps, followed immediately by 7 half reps in the strongest half. Pause every time before you change direction to experience the full effect. Introduce Slow Speed Methods: This does not involve a lot of weight but is excellent to ensure the working muscles are switched on. This will force your muscles to learn how to control the desired joint and ensure solid joint stability. My favorites are the lifting speeds 814, 613 and 515. For 814, this means you would take 8 seconds to lower the weight, pause for one second and then take 4 seconds to lift the weight. Of course you will be doing fewer reps. Introduce Small Muscle Groups Prior To Large Muscle Groups: Sure, this goes against what every personal training certification teaches and against Joe Weiders top training secrets but we are playing by a different set of rules. Ask yourself, how will your smaller and lagging body parts every catch up if you always train them at the end of the workout when your body is depleted of energy? How will your lagging parts no longer be the limiting factor in your strength gains if they are never given any priority? The obvious answer is that they will never keep up to the growth rate of your larger muscle groups which will lead to a plateau in your larger muscle groups as well. Now we have a serious problem! __________________________________________________________________________ MINIMIZE MUSCLE WEAKNESSES – This is a fun exercise. Grab a piece of paper and write down all your muscle groups and number them from weakest (or underdeveloped) to strongest. __________________________________________________________________________ I’m just guessing but you might note calves, abs, forearms, arms etc. These are the most popular muscle weaknesses because they are given lower volume and less priority than the major muscle groups like chest, back, shoulders and legs.
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Whatever the case there is a very simple principle we will follow for upside down training. The exercises you do first in the workout and first in the training week are the exercises that get the best effort, and therefore the best results. It is human nature to put one’s favorite exercises first in the week and first in the workout – year in and year out – and then wonder why muscle imbalances occur. Every time you do Upside Down Training, you will do your weak muscles first in the workout and first in the week. As said above, you will break some of the popular ‘bodybuilding laws’ such as ‘NEVER train a small muscle before a large muscle.’ Imagine how strong you will bench press after we specialize on your shoulder stabilizers and triceps for a few weeks. Imagine how strong your lat pulldown will be after we strengthen those stubborn forearms that are always giving out first. Imagine how strong your squat will be after we spend a few weeks strengthening your core and neglected glute muscles. Hopefully you are getting excited by seeing the bigger picture! You will notice smaller muscles such as your forearms, traps, biceps, triceps and calves getting more priority in volume and sequence during Upside Down Training.
Priority #7 for UDT – Decrease Weak Angles Of A Muscle By Adjusting Training Technique **I would like to note that a nice handful of skinny guys also tend to have long limbs (not advantageous for lifting heavy weights) and would benefit from altering their technique on many exercises. Unfortunately, teaching how to alter these lifts is beyond the scope of the first edition of this book. Stay tuned, as I am in the process of devoting an entire chapter to analyzing lifting technique. For now, simply change the following.
MAKE THESE ADJUSTMENTS: __________________________________________________________________________ SQUATS - aim to get your butt to literally touch the floor. Open your stance wider and point your toes outward. Only travel as low as you can while maintaining a flat back. Consider ‘front squats’ if your flexibility is pitiful. __________________________________________________________________________ BENCH PRESS – turn your elbows in (no flaring) to maintain emphasis on your shoulders and triceps. If you have really long arms then leave 1-2 inches between your chest and the bar when lowering. __________________________________________________________________________
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SHOULDER PRESS – have the dumbbells come below your shoulders on the way down. If you have really long arms, only extend them ¾ of the way and do not waste energy pressing them all the way back over your head. __________________________________________________________________________ TRICEPS – lock out your elbow joint. __________________________________________________________________________ BICEPS – fully extend your arm around your elbow joint. Always keep your palms facing upwards. __________________________________________________________________________ LAT PULLDOWN – fully allow your traps to elevate on the way up and make sure the bar touches your clavicle on the way down. __________________________________________________________________________ SEATED ROW – allow your shoulder blades to roll forward. Pull with your back and not with your arms. __________________________________________________________________________ HAM CURLS – your heels should touch your butt and fully extend. Keep your toes pointed. Suck your abs in like a vacuum to minimize any hip movement. __________________________________________________________________________ CALVE RAISES – let your heels touch the floor. When you believe you are the highest you can stand, stand up higher. __________________________________________________________________________ ALWAYS DO ONE WARM-UP SET WITH A SUPER LIGHT WEIGHT TO ‘TRACE’ THE LINE OF MOVEMENT. Be prepared to use lighter weights with this form and be prepared to discover some new muscle tissue if you have being using limited range movements. It is your goal to stimulate as much muscle as possible and this will only be achieved by using a full range of motion.
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Introduction Chapter 10
THE COMPLETE 4 WEEK UPSIDE DOWN TRAINING PROGRAM: Monday
Tuesday
A
B
Wednesday Thursday C
Friday
Saturday
Sunday
D
Workout A and C - Lower Body Stretching: 1. 2. 3. 4. 5. 6. 7. 8. 9.
Low Back (Lying) Letter T Stretch Kneeling Hip Flexor Stretch Side Lying Quad Stretch Supine Hamstring Stretch Gluts/Piriformis Stretch Double Leg Straddle Stretch Tensor Fascia Latae Stretch Forward Lunge Calve Stretch
Workout B and D - Upper Body Stretching: 1. 2. 3. 4. 5. 6. 7.
Trapezius Stretch Chest Stretch (doorway or wall) Anterior Shoulder Stretch Back Stretch (wall) Quadratus Lumborum/Lat Stretch Seated Lateral Stretch Forearms (kneeling)
*To exploit the full benefits of flexibility training this program can be done on a daily basis, not just the prescribed two days. **Hold each stretch for a minimum of 60 seconds per side – this is called good oldfashioned static stretching. Build up to 2-3 minutes per side on areas of attention. Yes, that will be almost one hour of stretching a day if you perform upper and lower body each day. Maybe you don’t stretch at all right now and are freaking out about the idea of stretching at all. If you are going to be completely changing the way you eat and train, you might as well make it three and add stretching. ***Spend more time on the areas that are tighter and don’t hold yourself to the above
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Introduction Chapter 10
recommendations. If you feel you would benefit from stretching your hips flexors for up to 10 minutes then go for it. Stretching is one of the only things where more is better. Oh yeah, don’t stretch with a stopwatch either. Go somewhere quiet and get into a relaxed zone.
A – Lower Body Weight Training And Abdominals Order
Exercise
A1:A2: A3
Calf Tri Set:
B1:B2
1. Machine Seated Calf Raise 2.Standing Machine Calf Raise 3. Supine Calf Raise
Tempo
Rest
3
15
311
-
3
15
311
-
3
15
311
60
2
12-15
311
-
2
12-15
311
60
2
20
311
-
2
20
311
60
Inner/Outer Thigh Super Set: 1. Hip Abduction With Cable 2. Hip Adduction With Band (or cables)
Notes
1
Hip/Quad Super Set: 1. Single Leg Hip Extension 2. One Leg Box Step Up
D1:D2
Rest
-
Hip/Quad Super Set: 1. Single Leg Curl (standing or lying) 2. Single Leg Leg Extension
C1:C2
Sets
1 and 1/2’s
10 sec hold at the top of every 10th rep
2
12-15
311
-
2
12-15
311
60
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E1:E2
F1:F2
G
Introduction Chapter 10
Hip/Quad Super Set:
-
1. Back Extension 2. Single Leg RDL With DB Hip/Quad Super Set:
2
12-15
515
-
2
12-15
515
60
1. DB Bulgarian Split Squat 2. Deadlift (trap bar or straight bar
2
6-8
613
-
2
6-8
613
1-2
10-15
201
Abdominal Circuit:
60
1-2 minutes and repeat
1. Air Bike Crunches 2. Janda Sit Ups 3. Full Sit Ups 4. Lying Side Crunch 5. Supine Double Leg Raise 6. AlternatingToe Touch 7.Hip Thrusts
(see next page for more training tables)
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Workout B - Body Weight Conditioning Program Order
Exercise
Sets
Time
Tempo
Rest
Notes
A
Standard Pushup
3
20 seconds
Constant Speed
20 seconds
-
B
Mountain Climbers
3
20 seconds
Constant Speed
20 seconds
-
C
Burpees
3
20 seconds
Constant Speed
20 seconds
-
D
High Knee Drill
3
20 seconds
Constant Speed
20 seconds
-
(running on the spot) E
Bodyweight Squats
3
20 seconds
Constant Speed
20 seconds
-
F
Close Grip Chin Ups
3
20 seconds
Constant Speed
20 seconds
-
G
Bench Dip
3
20 seconds
Constant Speed
20 seconds
-
H
Modified Pullup
3
20 seconds
Constant Speed
20 seconds
-
I
Alternating Split Squat Jump Single Leg Hip Extnesion
3
20 seconds
Constant Speed
20 seconds
-
3
20 seconds
Constant Speed
20 seconds
-
K
Bodyweight Reverse Lunge
3
20 seconds
Constant Speed
20 seconds
-
L
Single Leg Plank Raise
3
20 seconds
Constant Speed
20 seconds
-
M
Oblique Adductor Raise
3
20 seconds
Constant Speed
20 seconds
-
J
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Workout C – Upper Body Weight Training And Abdominals Order
Exercise
A1:A2
Trap Super Set: 1. Shrug (barbell) 2. DB Shrug
B1:B2
Rest
Notes -
2
20
311
-
2
20
311
60
2
20
311
-
2
20
311
60
2
12-15
311
-
2
12-15
311
60
Tricep Super Set: 1. Supine Close Grip Bench Press 2. Reverse Grip Pressdown
E1:E2
Tempo
-
Bicep Super Set: 1. Supinated Incline Bicep Curls 2. Reverse Barbell Curls
D1:D2
Rest
Forearm Super Set: 1. Seated Barbell Wrist Curl 2. Seated Barbell Reverse Curl
C1:C2
Sets
2
12-15
311
-
2
12-15
311
60
Shoulder Super Set: 1 .Lying Dumbbell Lateral Raise 2. Lateral Raises (w/plates) (standing or seated)
1 and 1/2’s
1 and 1/2’s
1 and 1/2’s 2
12-15
311
-
2
12-15
311
60
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F1:F2
Back Super Set: 1. Close Grip Pulldown 2. Pullovers
G1:G2
2
21’s
311
-
2
12-15
311
60
2
21’s
311
-
2
12-15
311
60
1-2
10-15
201
1-2 minutes and repeat
1 and 1/2’s for pullovers
Chest Super Set: 1. Incline DB Chest Press 2. Dumbell Fly
H
Introduction Chapter 10
Abdominal Circuit:
1 and 1/2’s for chest flys
8. Air Bike Crunches 9. Janda Sit Ups 10. Full Sit Ups 11. Lying Side Crunch 12. Supine Double Leg Raise 13.Alternating Toe Touch 14. Hip Thrusts
Workout D - Body Weight Conditioning Program Order
Exercise
Sets
Time
Tempo
Rest
Notes
A
Standard Pushup
3
20 seconds
Constant Speed
20 seconds
-
B
Mountain Climbers
3
20 seconds
Constant Speed
20 seconds
-
C
Burpees
3
20 seconds
Constant Speed
20 seconds
-
D
High Knee Drill
3
20 seconds
Constant Speed
20 seconds
-
(running on the spot)
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E
Bodyweight Squats
3
20 seconds
Constant Speed
20 seconds
-
F
Close Grip Chin Ups
3
20 seconds
Constant Speed
20 seconds
-
G
Bench Dip
3
20 seconds
Constant Speed
20 seconds
-
H
Modified Pullup
3
20 seconds
Constant Speed
20 seconds
-
I
Alternating Split Squat Jump Single Leg Hip Extnesion
3
20 seconds
Constant Speed
20 seconds
-
3
20 seconds
Constant Speed
20 seconds
-
K
Bodyweight Reverse Lunge
3
20 seconds
Constant Speed
20 seconds
-
L
Single Leg Plank Raise
3
20 seconds
Constant Speed
20 seconds
-
J
***Special Tips • Ideally this program should be done on Monday, Tuesday, Thursday and Saturday or Tuesday, Wednesday, Friday and Sunday. Notice the pattern. • You might be unusually sore after the first few workouts. Your body will tell you if you clearly over did it however a little bit of muscle soreness is not a bad thing. Train right through it and you might find the body weight workouts actually help loosen you up. • Incorporate the flexibility training either before or after the workout. If you find this drags the workout well past your time limits then do the flexibility training on it’s own day. • Feel free to incorporate the shoulder stability program at least 2 x a week BEFORE the body weight conditioning program. • 5-10 minutes of easy cardio is recommended before each workout. • Use the first and second week to get familiar with the new tempos and for choos© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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ing the appropriate work loads. You should be hitting failure within the given rep ranges. As you get familiar with the program, increase the weights and intensity of the workout. • Don’t be surprised if you feel beat up after some of these workouts. I’ve given you a program I’m confident you have not experienced before. It will take some time for your body to condition it self. I have recommended at least 4 weeks on Upside Down Training but you are free to do it for up to 6 weeks as well and you are free to come back to Upside Down Training every few months.
# 6 FOLLOW THE PROGRAM.
If you wish to see astonishing results you must follow this cycle to the letter. I will teach you the variables you must customize based on your training age, recovery ability, progression etc. You must follow the entire program consistently for the next 6 months. Do not be impatient and expect to see your body transform in the next two weeks. If you have never worked out before, simply focus on performing each exercise with perfect form and moderate intensity for the first two weeks. Expect visual results in the first 3-6 weeks – in most cases closer to the 6-week period, but results are very individualized. Do not cut sets, cut reps and do not add sets or reps to ‘grow faster’ or if you have been training for years previous to beginning this program. Follow this program as written for at least the first 6 months before you make any changes. It is absolutely critical that you understand the concept of both training phases. You have been brainwashed into thinking that you must do 3-4 exercises of one muscle group on each day with at least 3-4 sets for each exercise, adding up to 12, 16 and even 24 sets for ONE muscle. Like I exaggerated in my website – this is INSANE! Workouts like these could paralyze an adult gorilla. Trust me, these conventional bodybuilding programs are ABSOLUTELY garbage and nonsense. I question anybody’s ability to train hard for more than 6 – 9 sets per muscle – and this is for ONLY those maximizing ALL my recovery techniques.
YOU MUST TRUST ME AND ALLOW YOUR RESULTS TO SPEAK FOR THEMSELVES.
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# 7 – EXPLOSIVE PERIODIZATION (Beginner-Intermediate 29-Week Program) This second phase of your training will follow after at least 4 weeks of Upside Down Training. This second phase of your training is called the Beginner-Intermediate 29-Week Program and is probably like nothing you have ever seen before. I am about to expose to you another new way of training, which is exactly what you will need to start accelerating new strength and muscular development. The foundation of the Beginner-Intermediate program will be based on Undulating Periodization, which is going to be your new secret weapon. Let’s review the other two forms of traditional periodization: Standard Periodization: Requires maintaining all variables constant for a determined training block e.g. 12 weeks, with consideration of change for future training blocks. This is the traditional model of training designed in the 1960’s which lead to 3 x 10. So whenever you see 3 x 10, you now know that this is one of the oldest and most traditional forms of training. No one, other than a complete beginner should consider this form of training. On the flip side, it was shown to develop muscle strength but I would personally like to see more variety within the training block, even for beginners.
An example of standard periodization: Week Number 1-3 4-6 7-9 10-12
Number of Reps 10 10 10 10
Linear Periodization: A more effective approach than standard periodization is linear periodization which is geared more towards intermediate trainee’s (training longer than a year). Linear periodization involves lowering the reps (while increasing the load) which allows for a smooth progression towards lower reps with heavier weights. The only problem is that is causes a detraining effect on neural adaptations on the first six weeks and than a detraining effect on the metabolic adaptations on the second six weeks.
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An example of linear periodization:
Week Number Number of Reps 1-3 20 4-6 15 7-9 10 10-12 5 Alternating Periodization: Involves alternating between heavy weights (intensity) and lower weights (volume) which was popularized in the 1980’s. This method is definitely suited for advanced trainees (training more than 2 years) and its main advantage is that it avoids the detraining of the metabolic and neural systems because of the more frequent exposure to both. The only disadvantage is that you have to be familiar with load selection and know your body well enough to choose the appropriate weights since the reps drop and rise suddenly.
An example of ALTERNATING periodization: Week Number 1-3 4-6 7-9 10-12
Number of Reps 20 10 15 5
Undulating Periodization: Prior to recent published research from Arizona State University, I was introduced to this system of training before anybody even heard of it. Undulating periodization, also know as Variable Rep Training, based on a very unique way of structuring the set, rep and rest protocols. Undulating periodization takes the organization of sets, reps and rest one step further. This powerful system manipulates the sets, reps and rest periods of every workout. Typically, a trainee will change the exercises or sets first which is not the most effective training system. In actuality – the body adapts to the rep range the quickest, and the exercise selection the slowest. So we need to pay closer attention to the rep bracket more so than the change in exercises. Unfortunately, a trainee will mess around with the exercises first – which is far from effective. By introducing a new stimulus on the most sensitive training variable, reps, you will prevent staleness and plateau and keep the body progressing positively. An example of UNDULATING periodization:
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Workout A B C
Sets and Reps 3 x 15 5x5 4 x 10
#8 Is A Spotter/Training Partner Necessary?
You will find a hard time convincing anybody that a spotter, or a training partner, is not necessary. I have to agree, but that does not mean you are doomed with out one. I did almost 90% of my training, alone, during my transformation and made sure that the program was adaptable to training alone because I am fully aware that this involves the majority of my customers.
Let’s first review some popular reasons for having a training partner: • Accountability. The stakes are higher when you have someone speak ‘open’ to you about your behavior and actions. Nobody wants to disappoint or let down a friend they made a commitment to. • Consistency. Staying focused and dedicated is the key to not missing workouts. • Similar vision. Train with someone who is just as serious if not more serious than you. You always want to surround yourself in an environment that supports growth and forward momentum. • Motivation. The reality is that weight training can be grueling and gut wrenching at times and it is much easier to tough out these sessions with a your fellow warrior. • Intensity. If you goals are the same, a healthy rivalry could result in driving each other beyond your limits in strive for the more dominant physique. • Honesty. A training partner will silently keep the reps, rest periods and program requirements honest because nobody wants to be seen as lazy or a wimp. • Knowledge. Two heads are always better than one and will keep you mentally sharp and contribute to better gains as you can combine your discoveries together. • Technique. As fatigue and discomfort set in, technique starts to crumble. Having an outside set of eyes coach you through the last few reps will prevent injury and maintain intensity.
Are Forced Reps Even Necessary?
No. Forced reps are reps that you get the spotter to assist you on without dropping the weight. Basically, the spotter lifts the last 3-4 reps for you while you grunt and groan pretending you are doing most of the work! I call these artificial reps and do nothing for your muscles but deplete there energy reserves and delay recovery.
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However, I am certainly not against having a spotter for the last 1-2 reps, MAX, on your last 1 or 2 sets. Your goal should be to complete your desired rep and set goals with weights that you can personally handle yourself at least 90% of your workout. If you feel you need a spot on your last set of the workout than seek out a trusted lifter in the gym who can spot your safely. If you do not have access to a spotter at all, simply choose your weights around completing all the desired sets and reps alone. I want you to stick to the same exercises; there is no need to modify them. Look at this positively because it will be a fully accurate reflection of your progress.
Too much spotting can trick you into believing you are stronger than reality.
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The Complete Beginner-Intermediate 29 Week Intensive Workout Program: You can find this entire program at www.fitnessgenerator.com/getbuffed Sign up for a free account on the left hand side. You will assign yourself a username and password (different than the one that got you access to the customer log in page) and you will be able to refer to the entire program. The site includes exercise descriptions, 3D animated pictures and program notes. There is a section for you to track your workouts online and you are able to print off the workouts as well. Send me an email if you want your program to start on a specific day and I can do that manually for you. Below is Weeks 1-3 based on Liner Periodization: 3 sets of 15 reps. 30 secs rest. 311 tempo Week Number 1-3
Monday A
Tuesday
Wednesday B
Thursday Friday
Saturday
Sunday
C
***Special Tips • 3 sets of 15 with only 30 second rest will stimulate your slow twitch muscle fibers and teach your muscles how to handle maximum tension for 40-70 seconds, which leads to maximal metabolic gains. • Keep the rest period HONEST. You will not discover the intensity of this workout unless you truly maintain a 30 second rest period. An honest 30 seconds, that means you use a stop watch, flies by! You will barely have enough time to even drink in between sets. • Leave your ego at the door. If you have never trained for muscular endurance than you don’t be surprised if you get light headed and faint. • Focus on completing all the reps with a full range of motion. You are establishing a foundation in preparation for you heavy lifting.
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• Perform at least two interval cardio workouts per week at 20-30 minutes each on separate days. • Perform the workouts in the order that they written. Notice that you are supersetting opposing movements throughout the entire workout i.e. Quads vs. Hips, Horizontal Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc
Workout A (Monday) Order A1 A2
B1 B2 C1
C2 D1 D2 E1
E2 F1 F2
Exercise Full Squat (barbell) Straight Back Stiff Leg Deadlift Cable Seated Row Incline DB Chest Press Close Grip Cable Pulldown Standing Military Press Dumbbell Incline Curl Bench Dip Standing Machine Calf Raise Shrug (Barbell) Hanging Legs Raises Weighted Ball Sit Ups
Sets 3
Reps 15
Tempo 311
Rest -
3
15
311
30
3
15
311
-
3
15
311
30
3
15
311
-
3
15
311
30
3
15
311
-
3 3
15 15
311 311
30 1
3
15
311
30
3
15
311
30
3
15
311
30
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Workout B (Wednesday) Order A1
A2 B1 B2
C1 C2
D1
D2 E1 E2
Exercise Bentover Barbell Rear Delt Row Barbell Bench Press Pullups Behind The Neck Barbell Press Dumbbell Hammer Curl Lying Dumbbell Tricep Extension Standing Dumbbell Front Lunges RDL’s with dumbbells Hanging Hip Raises Weighted Stability Ball Crunch
Sets 3
Reps 15
Tempo 311
Rest -
3
15
311
30
3 3
15 15
311 311
30
3
15
311
-
3
15
311
30
3
15
311
-
3
15
311
30
3
15
311
-
3
15
311
30
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Workout C (Friday) Order A1
Exercise Barbell Deadlifts Lying Hamstring Curls Dumbbell Bentover Row Bench Press (dumbbell) Chin Up Seated Dumbbell Shoulder Press Barbell Curl Two Arm Cable Pressdown (heavy stance) Hanging Hip Raises Weighted Stability Ball Sit Ups
A2 B1 B2 C1 C2
D1 D2
E1 E2
Sets 3
Reps 15
Tempo 311
Rest -
3
15
311
30
3
15
311
-
3
15
311
30
3 3
15 15
311 311
30
3 3
15 15
311 311
30
3
15
311
-
3
15
311
30
Below is Weeks 4-6 based on Liner Periodization : 4 sets of 10 reps. 60 secs rest. 311 tempo Week Number 4-6
Monday A
Tuesday
Wednesday B
Thursday Friday
Saturday
Sunday
C
***Special Tips • 4 sets of 10 with only 60 second rest will stimulate a combination of slow twitch and fast twitch muscle fibers which will emphasize a mixed metabolic and neural response. • Keep the rest period HONEST. You will not discover the intensity of this workout unless you truly maintain a 60 second rest period. An honest 60 seconds will © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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No Nonsense Muscle Building
Introduction Chapter 10
give you just enough time to sip on your workout drink and change the weights if necessary. • The goal in this phase is to focus on strength gains. Each week you should be starting 5 - 10 lbs heavier than your last week. • Focus on completing all 4 sets of 10 with the same weight. Yes, that means your first two sets might not be extremely difficult to complete 10 but your last two sets will be more your increase your muscle density! Aim to do the first three sets on your own. The fourth set you will require a spotter to assist you on your last 1-2 reps... • Perform at least two interval cardio workouts per week at 20-30 minutes each on separate days. • Perform the workouts in the order that they written. Notice that you are supersetting opposing movements throughout the entire workout i.e. Quads vs. Hips, Horizontal Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc Workout A (Monday) Order A1 A2
B1 B2 C1
C2 D1 D2 E1
E2
Exercise Full Squat (barbell) Straight Back Stiff Leg Deadlift Cable Seated Row Incline DB Chest Press Close Grip Cable Pulldown Standing Military Press Dumbbell Incline Curl Bench Dip Standing Machine Calf Raise Shrug (Barbell)
Sets 4
Reps 10
Tempo 311
Rest -
4
10
311
60
4
10
311
-
4
10
311
60
4
10
311
-
4
10
311
60
4
10
311
-
4 4
10 10
311 311
60 -
4
10
311
60
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No Nonsense Muscle Building
F1 F2
Hanging Legs Raises Weighted Ball Sit Ups
Introduction Chapter 10
4
10
311
-
4
10
311
60
Workout B (Wednesday) Order A1
A2 B1 B2
C1 C2
D1
D2 E1 E2
Exercise Bentover Barbell Rear Delt Row Barbell Bench Press Pullups Behind The Neck Barbell Press Dumbbell Hammer Curl Lying Dumbbell Tricep Extension Standing Dumbbell Front Lunges RDL’s with dumbbells Hanging Hip Raises Weighted Stability Ball Crunch
Sets 4
Reps 10
Tempo 311
Rest -
4
10
311
60
4 4
10 10
311 311
60
4
10
311
-
4
10
311
60
4
10
311
-
4
10
311
60
4
10
311
-
4
10
311
60
Workout C (Friday) Order A1 A2 B1
Exercise Barbell Deadlifts Lying Hamstring Curls Dumbbell Bentover Row
Sets 4
Reps 10
Tempo 311
Rest -
4
10
311
60
4
10
311
-
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No Nonsense Muscle Building
B2
Introduction Chapter 10
Bench Press (dumbbell) Chin Up Seated Dumbbell Shoulder Press Barbell Curl Two Arm Cable Pressdown (heavy stance) Hanging Hip Raises Weighted Stability Ball Sit Ups
C1 C2
D1 D2
E1 E2
4
10
311
60
4 4
10 10
311 311
60
4 4
10 10
311 311
60
4
10
311
-
4
10
311
60
Below is Weeks 7 – 9 based on Liner Periodization: 5 sets of 5reps. 90 secs rest. 311 tempo Week Number 7-9
Monday A
Tuesday
Wednesday B
Thursday Friday
Saturday
Sunday
C
***Special Tips • 5 sets of 5 with a nice 90 second rest will stimulate primarily your fast twitch muscle fibers which will lead to a strong neuromuscular response, tapping into many untouched and untrained muscle fibers. • Keep the rest period HONEST. You will not discover the intensity of this workout unless you truly maintain a 60 second rest period. An honest 60 seconds will give you just enough time to sip on your workout drink and change the weights if necessary. • Keep the weights HEAVY. Here is your opportunity to pick up some serious iron and test your limits. • The last 2 reps on your last two sets should be a struggle and if you wish to use a spotter, do it now. • If you find your last three sets are easier than your first two sets than this means
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No Nonsense Muscle Building
Introduction Chapter 10
that your nervous system was not warmed up and would benefit from an extra 1 or 2 warm up sets. • Focus on completing all 5 sets of 5 with the same weight. However, it is not a bad idea to do the first and second set slightly lighter. e.g. 70 lbs – 75 lbs – 85 lbs – 85 lbs – 85 lbs • Perform at least two easy cardio workouts per week at 30-45 minutes each on separate days. Notice that long slow cardio might feel better on your body during this phase since your nervous system is already being stimulated during the heavy lifting. The interval cardio might delay your nervous system recovery. Perform the workouts in the order that they written. Notice that you are supersetting opposing movements throughout the entire workout i.e. Quads vs. Hips, Horizontal Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc:
Workout A (Monday) Order A1 A2
B1 B2 C1
C2 D1 D2 E1
E2 F1
Exercise Full Squat (barbell) Straight Back Stiff Leg Deadlift Cable Seated Row Incline DB Chest Press Close Grip Cable Pulldown Standing Military Press Dumbbell Incline Curl Bench Dip Standing Machine Calf Raise Shrug (Barbell) Hanging Legs Raises
Sets 5
Reps 5
Tempo 311
Rest -
5
5
311
90
5
5
311
-
5
5
311
90
5
5
311
-
5
5
311
90
5
5
311
-
5 5
5 5
311 311
90 -
5
5
311
90
5
5
311
-
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No Nonsense Muscle Building
F2
Weighted Ball Sit Ups
Introduction Chapter 10
5
5
311
90
Workout B (Wednesday) Order A1
Exercise Bentover Barbell Rear Delt Row
Sets 5
Reps 5
Tempo 311
Rest -
A2
Barbell Bench Press Pullups Behind The Neck Barbell Press Dumbbell Hammer Curl Lying Dumbbell Tricep Extension Standing Dumbbell Front Lunges RDL’s with dumbbells Hanging Hip Raises Weighted Stability Ball Crunch
5
5
311
90
5 5
5 5
311 311
90
5
5
311
-
5
5
311
90
5
5
311
-
5
5
311
90
5
5
311
-
5
5
311
90
B1 B2
C1 C2
D1
D2 E1 E2
Workout C (Friday) Order A1 A2 B1 B2 C1
Exercise Barbell Deadlifts Lying Hamstring Curls Dumbbell Bentover Row Bench Press (dumbbell) Chin Up
Sets 5
Reps 5
Tempo 311
Rest -
5
5
311
90
5
5
311
-
5
5
311
90
5
5
311
-
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No Nonsense Muscle Building
C2
Introduction Chapter 10
Seated Dumbbell Shoulder Press Barbell Curl Two Arm Cable Pressdown (heavy stance) Hanging Hip Raises Weighted Stability Ball Sit Ups
D1 D2
E1 E2
5
5
311
90
5 5
5 5
311 311
90
5
5
311
-
5
5
311
90
Below is Weeks 10 - 12 based on Undulating Periodization: Week Number 10-12
Monday
Tuesday
Wednesday
A
B
Thursday Friday
Saturday
Sunday
C
Workout A (Monday) – 3 sets of 15 with 30 sec rest 311 tempo
Workout B (Wednesday) – 5 sets of 5 with 90 sec rest 311 tempo
Workout C (Friday) – 4 sets of 10 with 60 sec rest 311 temo
***Special Tips • You are not going to follow the principles of Undulating Periodization aka Variable Rep Training to wrap up the last three weeks of this 12 week phase. Choose your favorite workout from above, that is, pick either Monday’s, Wednesday’s or Friday’s workout to be your set workout. You will now only have ONE workout. • However, the reps will be changing from workout to workout now that you have familiarized your body with different loading parameters. • By this phase, you should attempt to do the weight that you did for 4 x 10 for 3 x 15. e.g. If you bench pressed 4 sets of 10 with 135 lbs. Try to do 3 x 15 for 135 lbs. • Keep the rest periods HONEST.
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Introduction Chapter 10
• The last 2 reps on your last two sets should be a struggle for all the loading parameters, do it now. • By now, you have been training for almost 16 weeks and should be in tune with your body. You should know which cardio your body responds best with to maximize your muscle to fat ratio. By now you should be deciding on how much cardio is appropriate based on monitoring your progress the past 12 weeks. • If you have trained consecutively for 12 weeks now, it is time to take a full week off. You should be up at least 20 pounds in solid muscle mass by now. Write me an email to tell me your results and I will put you up on my website! Below is Weeks 14-16 based on Linear Periodization 4 sets of 12 with 30 sec rest 311 tempo Week Number 14-16
Monday
Tuesday
Wednesday
A
Thursday Friday
B
Saturday
Sunday
C
Workout A (Monday) – Upper Body Horizontal Push and Horizontal Pull
Workout B (Wednesday) –Quad and Hip Dominant
Workout C (Friday) – Upper Body Vertical Push and Vertical Pull Workout A (Monday) Order A1 A2 B1 B2 C D1 D2
Exercise Barbell Incline Chest Press Cable Seated Row Bench Press (dumbbell) Dumbbell Bentover Row Two Arm Cable Pushdown Cable Kneeling Crunch Weighted Stability Ball Crunch
Sets 4
Reps 12
Tempo 311
Rest -
12
311
30
30
4
12
311
-
4
12
311
30
4
12
311
30
4
12
311
-
4
12
311
30
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No Nonsense Muscle Building
Introduction Chapter 10
Workout B (Wednesday) Order A B1 B2 C1 C2 D1 D2
Exercise Barbell Deadlift DB Lunge Lying Hamstring Curl Standing Machine Calf Raise DB Shrug Machine Seated Calf Raise Close Grip Barbell Shrug
Sets 4 4 4
Reps 12 12 12
Tempo 311 311 311
Rest 30 30
4
12
311
-
4 4
12 12
311 311
30 -
4
12
311
30
Workout C (Friday) Order A1 A2
B1 B2
C D1 D2
Exercise Pullup Behind The Neck Barbell Press Close Grip Chin Ups Seated Dumbbell Shoulder Press Seated Dumbbell Bicep Curl Cable Kneeling Crunch Weighted Stability Ball Crunch
Sets 4 4
Reps 12 12
Tempo 311 311
Rest 30
4
12
311
-
4
12
311
30
4
12
311
30
4
12
311
-
4
12
311
30
***Special Tips • This is the equivalent of the 3 sets of 15 phase. As you will note, we are going back to stimulate slow twitch muscle fibers but at a lower rep range which will allow you to lift heavier. • Aim to lift the same weight as you were doing 4 sets of 10 for 60 seconds. • Keep the rest periods HONEST. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Introduction Chapter 10
Below is Weeks 17-19 based on Linear Periodization 6 sets of 3 with 2 min rest 311 tempo Week Number 17-19
Monday
Tuesday
Wednesday
A
Thursday Friday
B
Saturday
Sunday
C
Workout A (Monday) – Upper Body Horizontal Push and Horizontal Pull
Workout B (Wednesday) – Quad and Hip Dominant
Workout C (Friday) – Upper Body Body Vertical Push and Vertical Pull Workout A (Monday) Order A1 A2 B1 B2 C D1 D2
Exercise Barbell Bench Press Standing Bent Over Row Barbell Incline Chest Press
Sets 6
Reps 3
Tempo 311
Rest -
6
3
311
90-120
6
3
311
-
Cable Seated Row Close Grip Bench Press Seated Cable Crunch Cable Hip Raise
6
3
311
90-120
6
3
311
90-120
4
12
311
-
4
12
311
30
Workout B (Wednesday) Order A B1 B2 C1 C2 D1
Exercise Barbell Deadlift Seated Leg Press Lying Hamstring Curl Standing Machine Calf Raise DB Shrug Machine Seated Calf Raise
Sets 6 6 6
Reps 3 3 3
Tempo 311 311 311
Rest 90-120 90-120
6
3
311
-
6 6
3 3
311 311
90-120 -
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No Nonsense Muscle Building
D2
Introduction Chapter 10
Close Grip Barbell Shrug
6
3
311
90-120
Workout C (Friday) Order A1 A2
B1 B2
C D1 D2
Exercise Pullup Behind The Neck Barbell Press Close Grip Chin Ups Seated Dumbbell Shoulder Press Standing Barbell Bicep Curl Cable Kneeling Crunch Weighted Stability Ball Crunch
Sets 6 6
Reps 3 3
Tempo 311 311
Rest 90-120
6
3
311
-
6
3
311
90-120
6
3
311
90-120
6
3
311
-
6
3
311
90-120
***Special Tips • This is the equivalent of the 5 sets of 5 phase but with an increased opportunity for loading. As you will note, we are going back to stimulating the fast twitch muscle fibers. • If there is any phase of this entire program to benefit from a spotter, this is it. • Ensure your body is properly warmed up every single workout. You will be lifting the heaviest weights of your life in this phase! • Note that the exercise selection has been changed to exercises that are best suited for heavy lifting. • The goal is quality. Don’t fret if you have to take a little longer than 2 minutes but not much more. Your goal is to maintain the heaviest weight possible for all six sets. Below is Weeks 20-22 based on Linear Periodization 5 sets of 8 with 1 min rest 311 tempo
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No Nonsense Muscle Building
Week Number 20-22
Introduction Chapter 10
Monday
Tuesday
Wednesday
A
Thursday Friday
B
Saturday
Sunday
C
Workout A (Monday) – Upper Body Horizontal Push and Horizontal Pull
Workout B (Wednesday) –Quad and Hip Dominant
Workout C (Friday) – Upper Body Vertical Push and Vertical Pull
Workout A (Monday) Order A1 A2 B1 B2 C D1 D2
Exercise Barbell Bench Press Standing Bent Over Row Barbell Incline Chest Press Cable Seated Row Close Grip Bench Press Seated Cable Crunch Cable Hip Raise
Sets 5
Reps 8
Tempo 311
Rest -
5
8
311
60
5
8
311
-
5
8
311
60
5
8
311
60
5
8
311
-
5
8
311
60
Workout B (Wednesday) Order A B1 B2 C1 C2 D1
Exercise Barbell Deadlift Seated Leg Press Lying Hamstring Curl Standing Machine Calf Raise DB Shrug Machine Seated Calf Raise
Sets 5 5 5
Reps 8 8 8
Tempo 311 311 311
Rest 60 60
5
8
311
-
5 5
8 8
311 311
60 -
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No Nonsense Muscle Building
D2
Introduction Chapter 10
Close Grip Barbell Shrug
5
8
311
60
Workout C (Friday) Order A1 A2
Exercise Pullup Behind The Neck Barbell Press Close Grip Chin Ups Seated Dumbbell Shoulder Press Standing Barbell Bicep Curl Cable Kneeling Crunch Weighted Stability Ball Crunch
B1 B2
C D1 D2
Sets 5 5
Reps 8 8
Tempo 311 311
Rest 60
5
8
311
-
5
8
311
60
5
8
311
60
5
8
311
-
5
8
311
60
***Special Tips • This is the equivalent of the 4 sets of 10 phase but with an increased opportunity for loading. • Aim to do the first two or three sets alone without a spotter. • Note that the exercise selection has remained the same as the 6 x 3 but feel free to tweak some of the exercises based on your preference. • The goal is quality. Maintain the heaviest weight possible for all 5 sets of 8. Keep the rest period honest. Below is Weeks 23-25 based on Linear Periodization Week Number 23-25
Monday A
Tuesday
Wednesday B
Thursday Friday
Saturday
Sunday
C
Workout A (Monday) – Upper Body Horizontal Push and Horizontal Pull
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No Nonsense Muscle Building
Introduction Chapter 10
Workout B (Wednesday) –Quad and Hip Dominant
Workout C (Friday) – Upper Body Vertical Push and Vertical Pull
***Special Tips • This last three weeks is to going to be unique. Instead of me telling you what to do, I would like you to have the courage and make this next training decision based on what you have discovered about your body the past six months. I would like you to ask yourself, “Which rep scheme did your body respond to best over the past six months? Not, what scheme was the easiest and not what rep scheme did you like most. But, what rep scheme did you see the best results from? Did you get better gains with the heavier loads and longer rests? Higher reps and shorter rests? Each person will have a different response based on your genetic muscle fiber make-up. Have confidence in your instincts, take responsibility for your decision and enjoy the process of learning by doing! • By now, you have been training for just over 24 weeks and should be in tune with your body. You should also know which cardio your body responds best to maximize your muscle to fat ratio. By now you should be deciding on how much cardio is appropriate based on monitoring your progress the past 24 weeks. • If you have trained consecutively for the past 12 weeks now, it is time to take a full week off. You should be up at least another 10 pounds in solid muscle mass by now. In total, since you began, you should be a solid 10-50 pounds heavier than when you first started six months ago! Write me an email to tell me your results and I will put you up on my website! Feel free to send me before and after pictures and even before and after measurements and strength accomplishments.
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No Nonsense Muscle Building
Introduction Chapter 10
The Complete Advanced Max-Power 29 Week Training Program The fun is just beginning! If you are an eager beaver and have scrolled through this book, do not attempt this training program until you have completed the first 29 week program. The following bonus training program is my way of saying thank you for your support and trusting me thus far. The bonus training program is far more difficult in intensity than before and will be appropriate once you have gained at least an additional 20-30 pounds of muscle mass. The Giant Sets you are about to learn about are quite demanding from a metabolic standpoint and require a higher level of muscular conditioning. The Crash Sets you are about to learn are very intense from a neuromuscular standpoint and require a strong foundation. No Nonsense Rule #1 - How To Use Giant Sets Giant Sets are one step up from supersets, where 3 or more exercises are performed on the same muscle group back to back to back with no rest in between, e.g. bench press, incline fly’s, decline chest press. The most effective combination is a compound movement, isolated movement and then another compound movement emphasizing three different angles on the muscle. This is an extremely powerful method for muscle groups that do not respond to conventional training methods. Performing this technique – even mentally absent – is very demanding. Giant Sets take a lot of concentration and require a lot from you physically – they are the entire foundation of No Nonsense Rule # 1 – Maximum tension for 40 - 70 seconds = maximal metabolic gains! You probably do not know many people who perform Giant Sets. Don’t be surprised if you end up running to that empty, unoccupied toilet to toss up your lunch! Giant Sets will create more stimulation in your muscles than any other training technique – and they will also make a man out of you very quick! To be honest, you will dread the days that you must do Giant Sets because I know they will make you sick! I have discovered that Giant Sets overcome many obstacles that trainee’s face when trying to push the intensity. For example, most guys understand that they have to keep the muscle under a longer period of tension for maximal hypertrophy. However, the reality is that this is damn tough. It is not easy to keep a heavy weight moving for over 60 seconds. Most guys will default to a weight that is too light and achieve a higher time under tension or they will wimp out with the heavy weight and miss the 40-70-second window because it is too hard. Giant Sets solve both of these problems. Mentally you can break up the set into
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No Nonsense Muscle Building
Introduction Chapter 10
three small chunks. Each part can be heavy and the total time under tension will be well into the upper range of 40-70 seconds. Yes, there are about 10 second breaks between each exercise but I believe this allows the intensity to stay at a superior level. At the same time, you are able to fatigue a larger amount of the muscle. You are able to hit the muscle from every possible angle within one set – this method leaves no muscle fiber untouched or untrained! Sample Giant Set Combinations: Abdominals: Vertical Hip Raise – Double Crunch – V -Up Incline Vertical Hip Raise – Ball Crunch – Side Crunch Back: Wide Grip Pull Up – Incline Bench Reverse Fly – Close Grip Seated Row Close Grip Chin Up – Flat Bench Reverse Fly – Bent Over DB Row Deadlift – T Bar Row – Wide Grip Lat Pulldown Bicep: Incline Curl – Barbell Curl – Preacher Curl Reverse Grip BB Curl – Preacher Curl – Hammer Curl Barbell Curl – Hammer Curl – Incline Curl Chest: Flat Bench Press – Incline DB Fly – Decline DB Chest Press Incline Chest Press – Flat Bench DB Fly – Decline Chest Press Decline Bench Press – Cable Fly’s – Incline Bench Press Calve: Seated Calf Raise – Standing Calf Raise– Toes Raises on Leg Press Forearm: Forearm Extension – Forearm Flexion – Farmers Walk Hip: Deadlift – Ham Curl – Straight Leg Deadlift 1 – Leg Deadlift – l Leg Curl – Lying Ball Curl Quad: Squat – Leg Extension – Leg Press 1 Leg Squat – 1 Leg Extension – 1 Leg Press Shoulder: Bent Over DB Raise – Side Shoulder Raise – Seated DB Shoulder Press Wide Grip Upright Row – Side Shoulder Raise – Arnold Presses Military Press – Upright Row – Bent Over Side Raise Tricep: Skull Crusher – Close Grip Press – Dip Seated Overhead Extension – Reverse Grip Skull Crusher – Tricep Pressdown Tricep Pressdown – Dip – Close Grip Bench
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Introduction Chapter 10
Trap: Wide Grip Shrug – Close Grip Shrug – Farmers Walk No Nonsense Rule #2 – How to use Crash Sets The Creation of The Full-Force-Go-Till-You-Blow Take-It-To-The-Max Crash Set I am yet to see this method performed anywhere else. It is truly unique and involves the HEAVY WEIGHTS FOR HIGH REPS technique I have been talking about for so long. As we discussed, the weight you are lifting must be heavy enough for a reaction within the muscle to stimulate every single muscle fiber to fire. If your program includes light weights, just think about your muscles laughing back at you - because they are watching you work and they have no reason to change. This technique was designed to TRULY allow you to go ALL OUT – for heavy weight and for high reps. It is the most effective technique I have discovered to maximize more muscle fiber AT THE SAME TIME using the HEAVIEST WEIGHT possible relative to your strength. How could this be possible? Consider two scenarios: Performing your 3 rep max with 200 pounds, or 10 reps with your 3 rep max with 200 pounds? Which will force more recruitment of muscle? Of course the set with 10 reps. Duh! But how could you possibly lift 10 reps if it is your 3 rep max?
THIS IS HOW MY ‘FULL-FORCE-GO-TILL-YOU-BLOW-TAKE-IT-TO-THEMAX’ SPECIAL CRASH SETS’ WERE BORN! If we can force a 3 rep set into a 10-12 rep set than we will force even more untouched and untrained muscle fibers to ‘awaken’ after the muscle fibers (that are normally recruited first) tire and fatigue. In order to extend a 3 rep max set up to high reps such as 10-12 reps, additional fibers have no choice but to come in, assist and help the already fatigued fibers. Thus, by the 10th or 11th rep you will have used up a much greater number of muscle fibers than if you had only done 3 reps with the heavy weight. This is another reason why many guys who are capable of lifting very heavy weights for only a few reps might not have great muscular development. Lifting heavy weights is only part of the equation. If you lift heavy weights but do not obligate or force NEW muscle fiber to come into play then you will only remain strong but NOT muscular.
Now let’s go back to the question, “How is this Heavy Weights For High Reps possible?” © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Introduction Chapter 10
Let’s say you do between 1-5 reps, which leads to about 20 seconds of tension, then you will just be strengthening your tendons and ligaments and nervous system but you will not stimulate much muscle growth because the overall amount of tension does not reach 40-70 seconds which is the optimal period of time for hypertrophy. We already know that a muscle requires a higher amount of reps to help activate the most muscle fibers. However, on the flip side we also know that we must use the heaviest weight possible to recruit as many muscle fibers as possible. So, this might lead to rep ranges of 10-20. When doing these higher reps sets let’s say 15 reps is the goal. I realize, and I’m sure you will agree, that there is not much work until the last 2-3 reps. The first 12-13 reps really do not present a challenge. The reality is that the muscle does not have to engage many muscle fibers nor does it really struggle until the last 2-3 reps. So the first 12-13 reps are not doing a whole lot for any muscular growth! It appears that only the last 2-3 reps really do anything for muscle growth. INTERESTING. So how could I do high reps but make my muscles really fight and engage the most possible amount of muscle fibers deep within the muscle (which is what will really lead to some insane muscle gain)? So here it is – exactly how to perform the most powerful ALL-OUT-GO-TILL-YOU-BLOW-TAKE-IT-TO-THE-LIMIT CRASH SET: Instead of selecting a weight that results in the typical first 12-13 wasted reps (and only the last 2-3 beneficial reps), select a weight that will make you reach failure within 20 seconds – probably 5-7 reps will be perfect – under normal circumstances. After you perform your first set of 5-7 reps, set the weight down and rest for 30 seconds (this is the amount of time that it takes to replenish 50% of your major source of energy called adenisophine triphosphate or ATP). Then pick the weight back up and lift until failure again (which should be another 3-5 reps). Again, set the weight back down and rest another 30 seconds. Then, again, pick the weight back up and do as many reps as possible, which will be another 2-5 reps. Then, and ONLY THEN, IS THE CRASH SET FINALLY OVER. Let’s take a closer look. First, choose a weight to fail around 5-7 reps (under 20 seconds of work), rest 30 seconds, do more reps to failure, which is about another 3-5 reps (another 15-20 seconds), rest another 30 seconds and do one last set to squeeze out 3-5 more reps (another 15-20 seconds). Let’s say you hit 6 reps in your first initial set, rested, than did 4 more reps, rested, and finally finished with more 2 reps - that’s a total of 12 reps with the same amount of weight!!! Realize this is 12 TOTAL REPS, not 12 initial reps. For your initial reps you want 5-7 and for your total number of reps you want to stay between 12-15. Anything more and it is too light and vice versa. So basically you are using weights that would normally be selected during a ‘heavy’ phase of neural training but using them for the © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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No Nonsense Muscle Building
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same amount of time that you would typically be using lighter weights for hypertrophy training of 40-70 seconds.
By using this method, you will be able to combine the best of both worlds and TRAIN WITH HEAVY WEIGHT AND HIGH REPS!!! No Nonsense Rule #3– Perform 2 Exercises For Each Muscle Group During Crash Set Workouts. Your muscles work through a variety of angles and can perform in different lines of movement. There is not one muscle in your body than can be completely isolated with only one exercise. For example, even though a flat bench press works trains the majority of your chest it might neglect some of the upper and lower portion. During maximal strength training, it is rarely necessary to use more than two exercises per muscle group. Most muscle groups have an outer and inner portion or upper and lower portion therefore we will use two exercises per muscle group while performing Crash Sets. We will choose exercises that have as little overlap in movement and angle pattern as possible. For example, you would not choose a flat bench press and flat bench dumb bell press because there is too much similarity is musculature. You want the second exercise to be the same muscle group but with a completely different angle on the muscle. This way you will minimize residual fatigue from the previous exercise into the next. No Nonsense Rule #4 – Keep Your Rest Periods to A Minimum. As a natural trainee you are competing against the clock. Carry a stopwatch to EVERY single workout and start the timer once you commence your warm-up set. Since we are training smarter we do not want our total workout duration to exceed 45-60 minutes. Testosterone levels decline and cortisol levels begin to climb and turn your muscle into a lunch buffet around 45-60 minutes of total training duration. Giant Sets Rest Period: Rest for absolutely no longer than it takes to travel from one exercise to the next. This is not the time to get some water or chat it up.
Aim to ‘rush’ to the next exercise, knocking over anything or anyone that gets into your way. The Giant Set is complete when you have finished ALL three exercises consecutively. Take a maximum of 90 seconds between each Giant Set during phase one. Reduce your rest to 60 seconds during phase two. Your ultimate goal will be to complete all your goal number of Giant Sets with 30 seconds of rest. This will not occur until your third, but more likely, fourth phase. Your level of conditioning and fitness will be at
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the elite level by this achievement. When you are able to train at this intensity, no one will want to train with you! Crash Sets Rest Period: To review – our goal is to lift heavy weights for high reps with this technique. The only way you will be able to do this is if you adequately recover between each exercise. You do not want to carry residual fatigue into the next exercise, therefore, take anywhere from 3-7 minutes between each exercise.
However, as noted, rest only 30 seconds between each mini-set to failure. No Nonsense Rule #5– Periodize Training Frequencies A part of determining how many days you should take in between workouts really depends on which training phase you are performing. For instance, let’s say you are focusing on improving your muscular strength using Crash Sets. The heavier loads will place a much greater demand on your central nervous system in comparison to doing a higher volume with lower loads such as Giant Sets. Therefore you will need a longer rest period between muscle groups and workouts. However, when you are training for size using Giant Sets and you ensure that your energy intake is adequate, lifting as frequently as four times a week will yield some impressive results. This is because your nervous system does not take as much of a beating in this phase.
Most recovery protocols found in conventional training magazines promote training each muscle group once a week. They claim that training a muscle more than this leads to over-training - and it just might. This is why you will have to tweak this variable with trial and error. The fact is training frequency should be influenced by the volume of the workouts and intensity of the workouts – not some concrete rules that only make sense on paper. Someone who has an office job and is following their nutrition plan, supplement plan, sleeping at least 8 hours a night, and has minimal stress will be able to train more frequently by recovering quicker than someone who works manual labor all day. Training frequency is not about meeting inflexible protocols but understanding the factors that affect your recovery ability.
The reality is that you will have times when you return to the gym and discover you are not fully recovered – even after you follow the guidelines I am about to set out. If you need to add an extra day or two to my guidelines that is OK. I question anybody’s ability to recover quicker than the guidelines you are to follow.
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The nature of my workouts are very short and intense and simply revolve around increasing the intensity from my previous workout, then leaving the gym. Since you are not doing the ridiculously long 12-24 sets per muscle group, your muscles will need to be stimulated more often. Because you have average genetics and are most likely a hard gainer, your body does not want to keep muscle – it is a luxury to your body and costs it too much energy. Your body would prefer to live without muscle!!! This is why you must constantly give them a reason to grow, train them more regularly and train them frequently! Going longer than one week without stimulating your muscles or telling them to get stronger and bigger is too long. If you are doing the typical ‘3-4 exercises, 3-4 sets each muscle garbage totaling 1224 sets per muscle’ then yes, training each muscle two times every five days and two times every 7 days will lead to over-training. But when you are doing my very short and intense workouts using the all-out Crash Sets and all-out Giant Sets, you aren’t going to need as much time to recover, recuperate and grow. Training the way I have talked about in this e-book not only stimulates more muscle growth and strength than conventional training, but you are able to train that muscle again in just a few days. And being able to train that muscle more often will lead to more ‘growth spurts.’ This will lead to some INSANE MUSCLE GAIN! No Nonsense Rule #6 – Follow This Training Split for Maximum Recovery and Maximum Intensity. Here’s how to group your muscles during a Giant Set Phase 1 and 3:
Monday: Session A: Triceps, Shoulders, Chest
Tuesday: Session B: Hips, Traps, Abdominals
Thursday: Session C: Forearms, Biceps, Back
Friday or Saturday: Session D: Quads, Calves, Abdominals
Continue the cycle for three weeks total.
Here’s how to group your muscles during a Giant Set Phase 2 and 4: Monday: Session A: Hips, Traps, Abdominals
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Tuesday: Session B: Back, Biceps, Forearms
Thursday: Session C: Quads, Calves, Abdominals
Friday or Saturday Session D: Chest, Shoulders, Triceps
Continue the cycle for three weeks total.
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You will notice that each training phase alternates the pairing of different muscles. This concept is based on giving all your muscle groups equal opportunity to train fresh at the start of the workout. How do you expect your arms, calves and abs to be just as visually pleasing and strong if they are always thrown in at the end of a workout as an afterthought? Here’s how to group your muscles during Crash Set Phase 1 and 3:
Monday: Session A1: Quads, Chest, Biceps, Abdominals
Wednesday: Session B1: Back, Shoulders, Triceps, Abdominals
Friday: Session A2: Hips, Chest, Biceps, Abdominals
Monday: Session B2: Back, Shoulders, Triceps, Abdominals
Wednesday: Session A1: Quads, Chest, Biceps, Abdominals
Friday: Session B1: Back, Shoulders, Triceps, Abdominals
Continue the cycle... Here’s how to group your muscles during a Crash Set Phase 2 and 4:
Monday: Session A1: Hips, Shoulders, Biceps, Abdominals
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Wednesday: Session B1: Chest, Back, Triceps, Abdominals Friday: Session A2: Quads, Shoulders, Biceps, Abdominals Monday: Session B2: Chest, Back, Triceps, Abdominals
Wednesday: Session A1: Hips, Shoulders, Biceps, Abdominals
Friday: Session B1: Chest, Back, Triceps, Abdominals
Continue the cycle...
You will notice that during this phase, as many unrelated muscle groups are paired together. This will eliminate any potential residual fatigue from being carried from a previous set into the next. Basically each muscle group is almost absolutely fresh when started. This will allow for the best gains possible. Lifting the weights exactly how I have laid them out will give you exactly the amount of rest and training needed to consistently grow bigger and stronger week-to-week. I highly suggest you DO NOT change the order of muscles. Leave it as is. Trust me, there are many others that I have tested but this is by far the most effective. You will also notice that there is an A1 and A2 and B1 and B2. There is a reason for that which I will explain next. No Nonsense Rule #7 – Alternate Workouts Between A1 and A2 and B1 and B2 Giant Sets Protocol: A1 and A2 represent two different workouts. The order of muscle groups trained is listed above. All you have to do is pick ONE of the combos from the selection of Giant Sets Combos a few pages up and this is your routine. For example, on Chest-Shoulders-Triceps-Abdominals day here is a sample workout:
CHEST: Flat Bench Press – Incline DB Fly’s – Decline DB Chest Press
SHOULDERS: Bent Over DB Raises – Side Shoulder Raises – Seated DB Shoulder Press
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TRICEPS: Skull Crushers – Close Grip Presses – Dips
ABDOMINALS: Vertical Hip Raise – Double Crunch – V Up
This is the complete workout. For each phase I suggest you pick a new combo but stick to the same combo for each training phase to make progression. Crash Set Protocol:
Here is an example of what your entire training routine will look like for Crash Sets Phase 1: Monday: Session A1: Quads, Chest, Biceps, Abdominals
Legs Leg Press Warm-up set: 135 lbs / 15 reps Warm-up set: 185 lbs / 10 reps Warm-up set: 225 lbs / 5 reps Crash Set: 250 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps Dumbbell Lunges Crash Set: 50 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps Standing Calf Raises Warm-up set: 100 lbs / 15 reps Warm-up set: 120 lbs / 10 reps Warm-up set: 140 lbs / 5 reps Crash Set: 160 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps Seated Calf Raises Crash Set: 200 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps Chest Bench Press Warm-up set: 135 lbs / 15 reps Warm-up set: 185 lbs / 10 reps Warm-up set: 225 lbs / 5 reps Crash Set: 225 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps Incline Dumbbell Press Crash Set: 80 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps
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Biceps Incline Curls Warm-up set: 30 lbs / 15 reps Warm-up set: 35 lbs / 10 reps Warm-up set: 45 lbs / 5 reps Crash Set: 55 lbs / 7 reps...4 reps...4 reps = TOTAL 15 reps Cable Curls Crash Set: 55 lbs / 7 reps...4 reps...4 reps = TOTAL 15 reps Abdominals Weighted Sit Ups On Stability Ball Warm-up set: 40 lbs / 15 reps Warm-up set: 60 lbs / 10 reps Warm-up set: 80 lbs / 5 reps Crash Set: 100 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps Wednesday Session B1: Back, Shoulders, Triceps, Abdominals Back Lat Pulldown Warm-up set: 120 lbs / 15 reps Warm-up set: 150 lbs / 10 reps Warm-up set: 180 lbs / 5 reps Crash Set: 200 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps 1 – Arm Dumbbell Rows Crash Set: 80 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps Shoulders Behind the Neck Shoulder Press Warm-up set: 95 lbs / 15 reps Warm-up set: 135 lbs / 10 reps Warm-up set: 155 lbs / 5 reps Crash Set: 175 lbs / 7 reps...4 reps...4 reps = TOTAL 15 reps Shoulder Machine Press Crash Set: 150 lbs / 7 reps...4 reps...4 reps = TOTAL 15 reps Traps Barbell Shrugs Crash Set: 225 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps
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Triceps Skull Crushers Warm-up set: 60 lbs / 15 reps Warm-up set: 70 lbs / 10 reps Warm-up set: 80 lbs / 5 reps Crash Set: 90 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps Wide Grip Tricep Pressdowns Crash Set: 90 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps Abdominals Weighted Ball SitUps With A Twist Warm-up set: 20 lbs / 15 reps Warm-up set: 30 lbs / 10 reps Warm-up set: 40 lbs / 5 reps Crash Set: 60 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps
Friday Session A2: Hips, Chest, Biceps, Abdominals
Legs Deadlifts Warm-up set: 135 lbs / 15 reps Warm-up set: 225 lbs / 10 reps Warm-up set: 275 lbs / 5 reps Crash Set: 300 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps Lying Leg Curl Crash Set: 160 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps Chest Bench Press Warm-up set: 135 lbs / 15 reps Warm-up set: 185 lbs / 10 reps Warm-up set: 225 lbs / 5 reps Crash Set: 225 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps Incline Dumbbell Press Crash Set: 80 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps Biceps Incline Curls Warm-up set: 30 lbs / 15 reps Warm-up set: 35 lbs / 10 reps Warm-up set: 45 lbs / 5 reps © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Crash Set: 55 lbs / 7 reps...4 reps...4 reps = TOTAL 15 reps
Cable Curls Crash Set: 100 lbs / 7 reps...4 reps...4 reps = TOTAL 15 reps Abdominals Weighted Sit-ups On Ball Warm-up set: 20 lbs / 15 reps Warm-up set: 30 lbs / 10 reps Warm-up set: 35 lbs / 5 reps Crash Set: 40 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps
Monday Session A2: Back, Shoulders, Triceps, Abdominals
Back Lat Pulldown Warm-up set: 120 lbs / 15 reps Warm-up set: 150 lbs / 10 reps Warm-up set: 180 lbs / 5 reps Crash Set: 200 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps 1 – Arm Dumbbell Rows Crash Set: 80 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps Shoulders Behind the Neck Shoulder Press Warm-up set: 95 lbs / 15 reps Warm-up set: 135 lbs / 10 reps Warm-up set: 155 lbs / 5 reps Crash Set: 175 lbs / 7 reps...4 reps...4 reps = TOTAL 15 reps Shoulder Machine Press Crash Set: 150 lbs / 7 reps...4 reps...4 reps = TOTAL 15 reps Traps Barbell Shrugs Crash Set: 225 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps Triceps Skull Crushers Warm-up set: 60 lbs / 15 reps Warm-up set: 70 lbs / 10 reps Warm-up set: 80 lbs / 5 reps Crash Set: 90 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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Wide Grip Tricep Pressdowns Crash Set: 90 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps Abdominals Weighted Ball SitUps With A Twist Warm-up set: 20 lbs / 15 reps Warm-up set: 30 lbs / 10 reps Warm-up set: 40 lbs / 5 reps Crash Set: 60 lbs / 6 reps...4 reps...4 reps = TOTAL 14 reps
Wednesday Session A1: Quads, Chest, Biceps, Abdominals Same workout as A1
Friday Session B1: Back, Shoulders, Triceps, Abdominals Same workout as B1
As you can see, this example includes everything you must do in each workout: • 2 exercises per muscle. Always choose compound movement. No isolation movements during Crash Sets. • 3 warm-up sets pyramiding the weight up each set. • You will note that there is no warm up for the second exercise for each muscle group. You only really require the warm up set on the first exercise. Too much warm up on the second exercise will cut into your energy reserves. Performing an optional 6-8 rep set to review technique/warm up is your choice. • 1 full-force real set for each exercise (5-7 initial reps, rest 30 seconds, pick up the weight and do another 3-5 reps, rest 30 seconds, pick up the weight and finish with another 2-4 reps and then you are done). • Because your weight is constant for the full-force sets, multiply the weight by the TOTAL number of reps. This equals your TOTAL WORKLOAD and hopefully a NEW PERSONAL BEST. Record this number (your New PB) and get ready to beat it next time. • 12-15 TOTAL reps per set. • Same exercises for each muscle group UNTIL you plateau two workouts in a role without an increase in strength. No Nonsense Rule #8 – Pick A New Exercise When You Can No Longer Increase Your Personal Best Two Workouts In A Row. You must stick with the recommended exercises until you can no longer increase your workload. This means you have not been able to increase the reps or weight. So let’s say you have been doing incline bicep curls and your total poundage does not go up – it’s time to drop that exercise and pick a new one. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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HOWEVER, if this occurs try just ONE more workout with that exercise, and if again you do not increase the total workload, then this is a sign to drop this exercise and choose a new one. Giving it an extra chance to ‘prove itself’ will show if you have really ‘exhausted’ the potential of that particular exercise.
This is how you will cycle your exercises around because it is absolutely critical to use exercises that will allow you to continually lift more weight and reps. If not, you will slow to a stop and make no more gains.
Remember, the name of the game is to continually outdo yourself week in and week out. If you are not using exercises that will allow you to keep improving your total workload then you will join the club of people who lift weights for years and have nothing to show for it!
No Nonsense Rule #9 – Fewest Sets Possible = Maximal Results With THE Least Amount of Work. To justify this principle, let’s look at the following example. Let’s say you perform a set with 200 pounds for 10 reps. The total workload would be 2,000 pounds. Now, if you truly put everything into that particular set, there is no way you are going to be able to perform a second or a third set with the exact same amount of weight and the exact same number of reps.
Assuming that you truly went all-out then you would have exhausted that particular muscle. Your strength and energy reserves will be depleted. Now let’s say you do a second and a third set, with the same weight, then you will probably only be able to do 7-8 reps. Or if you want to perform 10 reps again then you will have to drop the weight to 180 pounds, for example. Now think about this really hard and forget all the nonsense you’ve heard about ‘shocking’ the muscle, ‘finishing’ the muscle, ‘killing’ the muscle etc. Which set do you think is going to have the greatest contribution to making the muscle bigger and stronger? Your first set with 200 pounds for 10 reps, or the one with lighter weight with less reps? Of course, the set that allows you to lift the HEAVIEST amount of weight for the MOST number of reps is the set that will contribute the most to making your muscles bigger and stronger. Any other set you perform beyond this ONE ALL-OUT set is just a waste of precious energy that you need to grow. Any set that does not force more weight and more reps is absolutely useless for gaining more muscle. You must trust me on this and go against what every other gym rat, fitness ‘expert’ and ‘latest research’ is saying about how many sets are optimal for building muscle.
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ANY SET THAT FORCES YOU TO USE LESS WEIGHT OR DO LESS REPS MEANS LESS MUSCLE FIBER BEING ACTIVATED, WHICH CONTRADICTS THE FUNDAMENTAL PRINCIPLES REQUIRED FOR BUILDING MUSCLE. If you ever doubt what I am saying on this one critical phase of your program then just go to the gym and watch all the guys who are doing set after set, and train day after day but do not look any different whatsoever since they first started training. Training to the point where you can not walk out of the gym or until you can not move your limbs has nothing to do with inducing your muscle tissue to grow larger and stronger. So how many sets should I perform during my Crash Sets Phases? After your three warm-up sets you will perform only ONE full-force set for two exercises on the same muscle group. Once you are complete two exercises for a muscle group – move on to the next muscle group. Remember, the heavy loads you will be using in this workout will be much more taxing to your nervous system than more moderate weights. So how many sets should I perform in my Giant Sets Phase? Perform one warm-up set of all three exercises. Use at least 50% of your goal weight. Be very cautious because you do not want to deplete any precious energy on your work sets. I have discovered that Giant Sets work better at least 2-3 full-force sets instead of one all-out set. Because the workload is slightly lower than your absolute maximum (as done during Crash Sets) we are focusing on increasing our total workload through higher volume instead of weight. Therefore you will have a warm-up set plus 2-3 work sets. No Nonsense Rule #10 – Choose HEAVY Weights for Everything. Full-force Crash Sets require you to start with a weight that you can only handle 5-7 times. You will use this weight throughout. Giant Sets require you to start with weights 10-20 pounds less than the weight you would use on your all-out crash sets. No Nonsense Rule #11 – AIM FOR 10 REPS FOR EACH EXERCISE ON YOUR GIANT SETS AND 12-15 TOTAL REPS ON YOUR CRASH SETS. The number of reps will reflect the amount of time under tension. We have discussed that placing the muscle at maximal tension for 40-70 seconds will illicit a hypertrophy response and placing the muscle at maximal tension for 20-40 seconds will illicit a strength response. What we did not discuss was how your different muscle fiber types are influenced.
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Don’t worry, I will keep this a grade school physiology lesson.
The human body is made up of several different types of muscle fibers; some are geared more towards endurance work and some are geared towards more strength, power and speed work. Care to take a wild guess what is more predominant in skinny guys? If you guessed the endurance type then treat yourself to a protein shake. These are known as slowtwitch muscle fibers and are excellent for resisting fatigue but poor in generating strength, power and speed. Even as a long distance runner I was nailed so many times in the home stretch by guys who would kick me down before the finish line because I was really slow twitch dominant. These slow-twitch fibers truly live up to their name by supplying blood and oxygen for a quicker recovery and work for a longer duration. Slow-twitch fibers use fat as a primary source of energy and fast-twitch use glucose (carbs) as a primary source of energy. Slow-twitch contract just about as fast as an old lady moving in a senior’s home, placing you at a distinct disadvantage. Don’t plan on winning any sprint races, setting a record in a bench press competition or impressing the guys with your vertical – slowtwitch fibers lack speed, force and power. The good news is that no body is completely slow-twitch dominant and even ultra-endurance athletes have up to 40% fast-twitch muscle fiber on them. Slowtwitch muscle fibers are known as the type I’s. On the other end of the spectrum you have your powerhouse type IIb fibers (fast-twitch). It is important to know that there is one more type squeezed in between the continuum here – they are called type IIa and have an intermediate contraction speed. What is really interesting is that your training can influence whether these type IIa become more fast-twitch dominant or slow-twitch dominant. For example, since I spent about 10 years of my early life racing and training as a competitive long distance runner and triathlete, it is safe to say that I converted a good percentage of my type IIa fibers to type I fibers. Conversely, a sprinter or hockey player would have converted the majority of their type IIa muscle fiber to type IIb muscle fiber. Whatever your situation, it is not as hopeless as it seems, even if you possess a higher than average percentage of slow-twitch muscle fibers. You can still add inches to your frame and build a muscular physique. The reps and time under tension guidelines presented below will help you to effectively focus on both muscle fiber types to bring in significant amounts of muscle growth.
Therefore, Giant Sets Phase will serve the purpose of tapping into your favored slow-twitch muscle fibers for hypertrophy. Even though slow-
twitch muscle fibers have a limited capacity for muscle growth we want to maximize what we have for growth. On the other hand, when we concentrate on heavier loads © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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via the Crash Sets Phase we will be going after those fast-twitch type IIa muscle fibers that have the greatest potential for taking on the properties of type IIb fibers. If you have not achieved the muscle size that you are after then it is safe to say that your training, to this point in your life, has not taxed your type IIb or central nervous system sufficiently. Crash Sets are designed to stimulate the muscle fibers that are designed for growth – the super-duper powerful fast-twitch type IIb fibers. Crash Sets can be summed up like this – keep the loading high for 5-6 reps per miniset, the overall volume is low since you are only doing one full-force set per exercise and target the muscle fibers that have the greatest potential for growth. In total you will be performing around 12-15 total reps after you add up the three mini-sets within each Crash Set. Giant Sets have a greater strain on the metabolic system so the volume can be higher, however the loading is also high but only for 10 reps per exercise, which will target the type IIa muscle fibers for growth. The reality is that type IIb fiber training (Crash Sets) is the key to finding new and untapped muscle fiber. Giant Sets are more the equivalent of bodybuilding training that focus on just one muscle fiber type. There is no doubt that power lifters are stronger than bodybuilders but power lifters have nowhere the amount of muscle cuts and definition of a bodybuilder. I assume you are interested in getting that ripped, shredded and cut look too. This is why you can not neglect your type IIa and type I fibers completely, hence another reason to include the Giant Sets.
No Nonsense Rule #12 – USE A 301 TEMPO FOR CRASH SETS AND A 311 TEMPO FOR GIANT SETS.
Manipulating speed of tempo is a very powerful variable that will also be exploited by alternating these two phases. Remember that we can recruit more muscle fiber by either lifting more weight or lifting more reps. The basic goal is to engage as many muscle fibers as possible so we can achieve this goal by going slow and fast. During your Crash Set Phase, use an explosive movement where you focus on driving the weights up as quickly as possible. By performing each rep with an explosive force you will obligate the maximal number of muscle fibers. At the same time you must be in CONTROL. Use only enough weight to allow you to go fast enough BUT while using good form. Too much speed and you will end up using too much momentum and risk injury (and also look ridiculous)! Going too slow simply forces light weights to be used, and this just won’t recruit enough muscle fiber. What’s going to force more muscle growth? Doing 25-pound bicep curls at a slow speed or doing 50 pounds with a quicker speed? Clearly, 50 pounds will make your biceps grow quicker than 25 pounds.
NO PAUSING OR SQUEEZING THE MUSCLE IN THIS PHASE.
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Instead, focus on squeezing the weight with your grip. This will automatically force your muscles to recruit more muscle and have a far more powerful effect than trying to squeeze your muscles. Keep it simple and focus on keeping that weight moving and gripping the heck out of the handles. No resting at the bottom, no long pausing, no staring at yourself in the mirror, just keep that weight pumping! If you watch any professional bodybuilder in the gym, like Arnold in his Pumping Iron DVD or Ronnie Coleman in his Cost of Redemption DVD, these guys don’t use any fancy techniques like ‘squeezing’, ‘twisting’, ‘slowing it down’, ‘stretching it out’ etc. These guys are moving the weights around with NO pausing and are firing out rep after rep like a loaded machine gun. It’s interesting how many professional bodybuilders tell us one thing (go slow and controlled) in magazine interviews but in real life they use a completely different method. The reality is that because you are a natural trainee and not taking in boat loads of steroids, lifting with explosive movements week in and week out can easily lead to injury, so it is critical that we alter your lifting tempo. During your Giant Set Phases you will use a moderate and controlled tempo. Slower than an explosive movement but NOT ‘super slow.’ Take an extra second on the way up and on the way down to move the weight. Therefore 2-3 seconds on the way down, pause for at least 1 second and 3-4 seconds on the way up. Altering the amount of tension on your muscles will prevent plateaus and ensure you find untouched and untrained muscle fiber. To summarize: Crash Sets will have a 3-0-1 tempo meaning a 3 second negative, 0 second pause, and 1 second concentric movement. Giant Sets will have a 311 tempo meaning a 3 second negative, 1 second pause and 1 second concentric movement.
No Nonsense Rule #13 – KEEP TRAINING SESSIONS SHORT AND TO A MAXIMUM OF 40-60 MINUTES.
The training sessions I have created are designed to be done within 45 minutes for Giant Sets and closer to 60-70 minutes for Crash Sets. Aim to stay under the one hour barrier. This is counterproductive because natural testosterone levels begin to decline at this mark and the evil cortisol hormone begins to rise and starts eating up your muscle tissue – especially during metabolic training via Giant Sets (this is more critical). During the neural training phase via Crash Sets you are allowed to take 5-8 minutes between exercise so the workout may be closer to 60-70 minutes in total dura© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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tion. Better gains are made by cutting workouts short rather than finishing a workout for the sake of finishing a workout. No Nonsense Rule #14 – Minimize The Amount of Cardio You Do. You have probably heard both sides of the coin. Some experts say that cardio is the eighth deadly sin for skinny guys because it will burn too much energy and have a negative impact on one’s ability to gain muscle. And to a certain extent they are right, cranking out 30-60 minutes in your ‘fat burning zone’ will definitely sabotage your muscle gain quest. However don’t kid yourself into believing the hard core extremist who thinks heavyload, low-rep training with long rest periods is going to contribute to any heart and lung strength. Sure your heart has to work but you will have the cardio fitness of a senior’s jog/walk club. Seriously, weight training can easily deceive you into thinking you are in shape because your body is more visually appealing than a marathon runner. Don’t fool yourself.
Your main interest in doing cardio should be for its health-related benefits.
During your Giant Set Phases your muscular endurance will be challenged far more, resulting in a higher heart rate, more sweating and more sucking for air! I suggest a lower volume of cardio during this phase because your energy expenditure will also be greater at this time. No more than 1 or 2 interval training sessions during this phase as outlined in the cardio chapter. During your Crash Sets Phases your body will require cardio workouts that are shorter and more intense to maintain your heart and lung strength since the high-loads, lowreps and long rest will do very little for heart strength. Absolutely no more than two or three 15-20 minute interval workouts as outlined in the cardio chapter. The bottom line is that the caloric support must be there to counteract the energy demands from the workout. Perform your cardio workouts on your non weight-training days and incorporate the pre-workout and post-workout nutrition drinks to make up for the extra caloric expenditure. This will keep your body in an anabolic state. No Nonsense Rule #15 – Warm Up Thoroughly. Always begin each workout with a 5-10 minute cardio warm-up and stretch. This will allow you to feel out your body and give you some time to get into the zone. Just because your body is warm does not mean the specific muscles you will be training are warm so ALWAYS do one light warm-up set to pump some blood around the joints. Look at this as lubricating your joints. Not performing warm-up sets can cause a lot of wear and tear and lead to a short life-span on your joints. Not good if you plan to lift into your later years of life.
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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No Nonsense Rule #16 – Have Fun! I will leave you with two of my favorite quotes: “If the mind is willing, the body will often follow.” - Roger Banister (the first man to break the 4 minute mile) “Successful people in life have developed the habit of doing what unsuccessful people don’t feel like doing.” (my father told me that driving in the car when I was in high school)
Conclusion: Taking the Road Less Traveled By now you should have a fresh and different perspective on how to build muscle the natural way. The advice in this book was not written by a genetic freak or a dude who, not even once in my life, dabbled with steroids. My body is completely drugfree and I built every ounce of muscle on my body the natural way – through smart, yet grueling, training sessions and smart but very hard fork lifting sessions. Not only that but I made certain sacrifices in my social life and lifestyle to create an environment for muscle growth that I will never regret.
One of my goals is for you to build a body that you can be proud of, one that turns heads at every street corner and instantly demands respect from others. In this book, you have learned about the most common
bodybuilding mistakes to avoid and common mistakes that many make before they even enter the gym. You have learned the importance of caloric intake and have been provided tools that will tell you exactly how many calories your body requires to build muscle. I have even provided five 84-day Healthy mass meal plans based on 2,000, 3,000, 4,000, 5,000 and 6,000 calories of high quality nutrients. If you ordered the Upgrade package then you also received a set of Cheap mass plans and Veggie mass plans. These plans even include grocery lists so the guesswork is taken care of – you will know exactly what to buy every time you go to the grocery store. Along the way, you have probably gained a new understanding of the supplement industry and what is necessary and what can be left on the shelves. You have learned the importance of workout nutrition, new training techniques that will allow you to train for size and strength, and the importance of flexibility training. I have even included the 29-week training program in a step-by-step format, with 3-D animated pictures to show you how to perform every exercise as well as many other features. You can access this program at www.fitnessgenerator.com/getbuffed . You can sign up here to get access to your program. I will activate your account once you register a username and password (you do not need to put your credit card info in here). © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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I believe that over the course of the next year, you’ll be bigger, stronger, and most importantly, more educated about training and nutrition information than you have ever been before. You will no longer be that scrawny guy in the gym who busts his butt yet has nothing to show for it. No more being taken by the latest supplement hype and cutting edge training program. No more surfing the Internet and spinning your wheels in the gym. No more justifying your training program because your body will speak for itself. You now know the universal principles required to create an anabolic environment and can stack up any information you hear or read to what you have learned in this book. No more guessing about how much you should be taking in, and eating the same bland foods. I have provided the tools that you need to be in complete control of how much muscle you gain. I have provided the plan; you provide the action. You are in control of the final outcome. But don’t forget that I am always here to help you step-bystep for the entire way. I truly wish you all the best, Your friend and coach,
Vince DelMonte
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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About The Author Vince DelMonte is a natural competing fitness model, personal trainer, freelance writer and fitness consultant who runs a personal training team department in Hamilton Ontario. He holds an Honors Kinesiology Degree, numerous certifications, and has been working in the trenches for the past 5 years helping hundreds of average guys transform their physiques. His transformation story was featured as Transformation of the Month at Bodybuilding.Com and has appeared in Maximum Fitness. He is the founder of www.VinceDelMonteFitness.com, a fitness site dedicated to building muscle and losing fat, and is the author of “No-Nonsense Muscle Building” - Skinny Guy Secrets To Insane Muscle Gain.
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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