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How To Gain Weight And Muscle
October 27, 2008
I just got back from Chapters book store and was flipping through MuscleMag International and Muscular Development, two hardcore bodybuilding magazines and thought, “The drug use among these guys is horrendous - they look like freaks. What have they done to their bodies?”
Maybe you agree, maybe not.
In my opinion, they’ve gotten grotesquely big in their arms and legs, and their waistlines, swollen with massive does of steroids and growth hormone, resulting in 40 inch waists!
Then I went on to read about these bodybuilders double-day split routines, extended sets, and hour after hour of training.
Flipping through those magazines reminds me when I was 22, just after I packed on 41 pounds of drug free lean muscle training the complete opposite way.
I told a buddy of mine, “I’m going to write a book on how I transformed my body because i think it’s a shame that very few people understand how to build muscle naturally.”
My buddy said, “You should get busy and start writing.”
So that’s what I did and the rest is history. In the past 2 years I’ve helped over 20,000 skinny guys (and gals) gain slabs or rock-hard muscle doing it the natural way.
I know my website is quite long, so I did a quick video of my transformation - the music is dramatic because this WAS one of the most dramatic events in my life - no longer being skinny.
I truly believe that if you’re training drug free, you need to take advice from someone who is doing the same.
You wouldn’t take money advice from a friend born into wealth, would you?
So why take bodybuilding advice from a source who was given muscle friendly genetics at birth?
I put together a 21-day $19.95 trial offer of my program - I know there a lot of scams and sheisters on the Internet and I am not one of them. Here’s how I can prove it to you…
http://www.vincedelmontefitness.com/trial_offer.html
Look forward to hearing about your transformation,
Vince DelMonte
How To Handle Muscle Soreness
October 26, 2008
Have you ever experienced muscle soreness from your last workout? Having sore muscles is a good reason to skip a workout, right? Maybe, maybe not.
Sore muscles and weight lifting go together like celebrities and breakups, especially if you are a beginner or coming back to weight training.
If you’re the typical male, you’ve commonly forgotten to check your ego at the door and lift too much weight rather than building gradually into your workouts.
If you’re too busy to finish reading this, my best and simple advice is to lower the intensity and work through it if you have sore muscles and scheduled for a workout. Sore muscles are weak and damaged and if you expose them to more high intensity, it can lead to further damage, delayed recovery and potentially injury.
Getting muscle soreness is very common and a trial-and-error experience because you’re not sure what you can handle and what you can not handle.
Let me remind you to distinguish between soreness and pain - muscle soreness is not bad, pain is bad. I commonly recommend working through muscle soreness, and not taking a day off, but you should use lighter weights until the soreness passes.
You will find the best sore muscle treatment is to perform your next workout with lighter weights and higher repetitions to flush the lactic acid, a by-product making the muscles sore.
To minimize muscle soreness is the first place, focus on the stretching program found in the Upside Down Training phase (included in my www.VinceDelMonteFitness.com program), stretch before you train and even during your rest periods in between sets.
I don’t personally like to stretch in between sets because it mentally distracts me from staying intense but that’s just me - experiment yourself and decide based on the best results.
Don’t forget to to stretch properly before and after you train and despite what you’ve been told - there is a right way and wrong way to stretch and I show you exactly how to do it safely in my muscle building program:
http://www.VinceDelMonteFitness.com
To hammer home, muscle soreness is not something to panic about or justification for missing a workout - it’s just a response to “over reaching.” Over reaching is when you “over do it” in a particular workout and can results from:
– too many sets
– too much weight
– explosive lifting
– plyometrics
– new exercise
– emphasis on the negative
– new angle or stretch on the tissue
– shortened or tight tissue i.e. muscle, tendon, ligament, fascia
Long story short, you did too much of something. Your body is not over trained, nor does it need a vacation and you don’t have to double your protein to recover. Here’s what to do to eliminate the muscle soreness quickly:
1. Apply cold water to your muscles after you train. I like to run the cold water (in the shower) on the recently trained muscle for 3 minutes and alternate that with 1 minute of hot water. I do this 2-3 times depending on how sore I predict I’ll be.
2. Focus on static stretching as prescribed in my muscle building program - anything less than daily will not accelerate muscle recovery. I aim for a 1:1 ratio as the optimal stretching time per week i.e. if you train 3 hours a week, you should stretch 3 hours a week.
3. Train through the muscle soreness with lighter weights and higher reps, but stick to the program you’re still following.
4. If massage is available, aim for 1-2 sessions per week for “clean up” and maintenance.
So if you’re just coming back, swallow your pride and lighten the load and you’ll experience minimal muscle soreness. Train hard and train even smarter,
Vince DelMonte
The Muscle Is The Message
October 21, 2008
Have you ever wondered why when you first started training with my No Nonsense Muscle Building program, or even my No Nonsense Fat Loss program, you feel stronger before you see any muscle growth?
That’s because your excited new body is experiencing a neuromuscular response - don’t worry, it’s not as complicated as it sounds and an important term I’ll familiarize you with.
A neuromuscular response means that your nerves are communicating more efficiently with your muscle fibers, brining more of them into play. This is half of my formula for making you stronger.
The second half of the formula is adding more muscle mass, which takes longer, usually a few weeks. That’s because your body needs to synthesize (create) the proteins that are used in muscle contractions and that takes more time. We’ll talk about building muscle mass in another post.
For now, I want you to understand that as you start to pump iron (even if you’re coming back off a lay off), this new activity is telegrahped to your spinal cord and brain via your nerves. The nerves tell the muscle that is being trained that is must contract (i.e. lift), and the muscle accepts the orders like a good solider.
It’s very important to understand that your brain needs to tell your body what’s going on first before you start seeing new slabs of muscle mass all over your body. It’s not like you have an option to skipping this phase but it’s important to understand your body has to undergo neuromuscular adaptations first, before the real muscle growth occurs.
I trust that helps if you’re a beginner or just coming back, and starting to get impatient because you’re not seeing any new muscle mass on your body yet. Trust the program - the muscle growth is about to explode!
This now explains if you were only doing 8 reps of an exercise with a particular weight and a couple days later you could do 10 reps, and by the end of the week you could do 12, yet you see zero change in the mirror, you know why.
You’re experiencing a neuromuscular response and since your body is communicating better with your muscles - you can do more reps - but you are not seeing new muscle mass because your body has not needed to synthesize (create) new proteins that would be needed for those muscle contractions.
In simple terms, your body has the muscle mass required to lift the weights you’re lifting. You won’t build more muscle until you’re body needs new muscle to complete the task.
If you’re confident you’re beyond the neuromuscular adapation phase and struggling to add new muscle mass to your frame each week than you’re definitely screwing up and making some serious mistakes within your training program, diet or lifestyle.
The closest you can get to me lifting the weights for you is by downloading my complete muscle building routine at http://www.VinceDelMonteFitness.com which is currently the top rated muscle program on the entire Internet. It works especially well if you’re a hard gainer and I’ll tell you and show you exactly how to eat and train to add some muscle mass.
Don’t forget to share your comments and thoughts.
Vince
Truth About Bodybuilding Supplements Part 2
October 13, 2008
If you think my last video on the supplement mafia was disturbing, wait until you watch this one…
…you’re going to laugh, scream and then show all your
friends after you watch this.
You’ll also notice a few dozen very emotional and thought provoking responses to last weeks video on Christian Boeving saying, “…you should be smarter than that…” when it comes to choosing bogus bodybuilding supplements.
I got a lot of feedback defending the “good guys” in the supplement industry and I would like to believe there are some really high quality products out there but when I see a video like this, I really lose all my trust and hope.
After watching that video, I have 3 questions for you…
1. How do you feel about supplement companies being able to make products for $1-2 and than selling them to you for $60?
2. What do you think of the supplement industry being unregulated and not needing FDA approval?
3. Why do you justify buying supplements when you know that supplement companies can easily put out low quality products?
It’s no wonder the supplement industry is a 24 BILLION dollar industry - anybody can make them and we keep buying them because we’re pathetically desperate!
Hey, I’m guilty too - I won’t lie. I’ve been in the supplement store, just like you, and have given in to my lust for instant gratification thinking, “Maybe this will help me muscle up quicker..”
Here’s some more of my own thoughts with supplements…
1. Even IF certain supplements are high in quality, I never expect them to work miracles.
2. I’ll ask myself, “What am I trying to get this supplement to do that my training, diet and lifestyle can not?”
3. I’ve lost 90% of my trust in the supplement industry.
4. I’m so skeptical that even when a new product comes out and it’s from someone I trust, I’m not even interested in “looking into it” because I’ve wasted enough time and money in the past only to be disappointed.
5. I know that my body is not getting what it says on the actual bottle and I can’t believe what the store owner says because (for the most part) they just want to sell you the product they have the biggest margins on (i.e. biggest profit).
6. I’ve never seen a friend muscle up on supplements or hear someone say, “I got big because of this supplement…” Have you? Seriously, all the guys I know who are really muscular and strong have at least one of the following commonalities…
- they either have amazing genetics.
- they have used anabolic steroids.
- they have a true love for good old fashioned training.
- they live and breath a healthy bodybuilding lifestyle.
- they have been consistent and committed to their goals since they started.
7. Lastly, you just don’t know what you’re putting in your body. You don’t - no matter what it says on the bottle -how in the world do you really know if it’s good or bad?
Do you think any company is going to admit the truth about their absorption rates and manufacturing process? Why gamble your health and money on supplements if you’re not confident in the return you’re getting for your investment?
Instead, I would encourage you to put your efforts into the 90% that DOES work.
1. A structured and progressive training program.
2. A healthy and balanced eating plan.
3. A lifestyle that provides 8 hours of sleep each night.
If you’re sick and tired of the pills and powders that promise
the physique of your dreams but deliver nothing but
gastrointestinal stress then get started with my muscle
building program to muscle up the natural way…
http://www.VinceDelMonteFitness.com
If you’re already bulked up and need to cut the fat, then I have a completely different system at http://www.YourSixPackQuest.com
Take your pick and learn how to change your body for life.
Talk soon
Vince DelMonte
P.S. Don’t forget to leave your comments…
Truth About Bodybuilding Supplements Part 1
October 8, 2008
Over the next few days I’m going to send you some very disturbing video content that, I am confident, will make your blood boil.
I feel it’s necessary to wake you up to the ugly reality of the supplement industry and encourage you with the words my father shares with me, “If you don’t stand for something, you’ll fall for everything.”
If you think or already know the supplement industry is scamming you - wait until you watch this 60 second video - you haven’t seen or heard anything yet…
Don’t state your opinions… state where your stand. If you’re not sure, think about it and return when you think you know.
I’ll go first.
1. How did Christian’s comments make me feel?
Interestingly, it seemed like this was the first time Christian was ever asked this question as his moral compass started spinning. I do respect him for being honest and not beating around the bush.
My main issue is that a guy like Christian (he’s just one example) may be inspiring thousands of young guys to look like him, but he is also misleading thousands by assuming everyone is trusting and unassuming. He cleverly puts his moral compass back in line by saying “…you should be smarter than that.”
And he’s absolutely right, you and I should be smarter and not obsessed with instant gratification and supplements that promise to work like fairy dust. Unfortunately, most guys have to learn the hard way and have to flush a few hundred dollars (or a few thousand dollars) down the drain to see these pills and powders do not work like they promise but it’s too late - the sale has been made and the supplement company has got your money and laughing all the way to the bank and off to create their next “propriety blend” they’ll convince you to buy next month.
You actually think the models and bodybuilders in magazines got muscular and ripped off NO2 and glutamine (just to name two)? They tell you that hard training and certain supplements were the solution, but it’s really anabolic steroids.
2. What am I going to do about it?
I’ve known this information for the past 6 years and I have been preaching it on my website ever since I learned about the supplement mafia but I think we easily forget because we are obsessed with a society that glorifies instant gratification and the desperate thought that, “Maybe this one will work…”
I made my stand in 2002 - it’s quite simple. I vote with my dollar by not spending money on any bogus supplements and will not experiment with anything until I see it stand the test of time and be on the market for at least 3 years (IMO, that’s the best test).
I only introduce a few supplements (BCAA’s, creatine, caffeine) that have been proven to work when I hit a 90% threshold in my training, diet and lifestyle. I don’t expect them to get me to that point, just to give me an extra edge when I’m 10% away from my goal.
Are you going to stand for something or keep falling for everything?
Share away…
Vince DelMonte
P.S. Today’s and the next few blog posts have all been (re)inspired by the latest documentary by Chris Bell called Bigger, Stronger, Faster* I highly, highly recommend you make it your next rental or google search it and start watching the deleted scenes online.
4 Minute Fat Loss Workouts
October 6, 2008
I got two sweet fat loss workouts for you today…
…both of them are 4 minutes in duration (but you should build up to 4-5 of these circuits to give you a 16-20 minute belly-busting workout). I’m confident they will both work you over if you pick the right weight selection.
They are both in line with density training, which means, “Focusing on doing more work in a pre-set time frame.”
Day 1 focuses on all the pushing exercises like chest, shoulders and quads. Watch now..
Day 2 focuses on all the pulling exercises like lats, mid back and hips. Watch now…
I would love to hear your feedback after you try a few of these circuits. You could do this kind of workout instead of cardio or when you’re crunched for time.
Watch the videos to learn the “secret” behind these workouts. Enjoy the back ground music too - this is one of my favorite workout songs 
Take charge and train like you mean it,
Vince DelMontep
P.S. Need a brand new fat loss plan you can trial with no risk? Check out the Your Six Pack Quest $19.95 Trial Offer