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Top 60 Things I Learned In 2008
December 31, 2008
Enjoy this reflection of my physical, intellectual, relational and spiritual life. The following “learning” is a mixture of “head knowledge” and “heart knowledge.” Head knowledge means that I gained a new insight and heart knowledge means I made a behavior change.
1. 90% of getting a six pack is diet, diet, diet. I have experimented with dozens of different programs and in the end, the only time I see my body drastically change is when my diet is perfect for 8-16 weeks straight.
2. The first 10-30 days of creating a new habit is the hardest and offers the greatest resistance. Aim to change only ONE habit each month - anything more is too much. Prioritize the new habit as the first thing each morning which is when you have the greatest will power.
3. Entourage continues to be the most entertaining T.V. show ever. I have overdosed on this show for hours at a time and don’t regret one single episode. UFC is a close 2nd.
4. People are looking for the program that says they can lose weight while eating Krispy Kreme Donughnuts. This is a reflection of our society’s lust for instant gratification that I predict will get worse and worse.
5. Answering your tech-toys first thing in the morning is the best way to let other people control your day. Don’t open your Inbox, reply to text messages or reply to voice mail until you have done 2-hours of productive work each morning.
6. Figure out what truly motivates you. What is your irrational obsession or what is your worst nightmare? Understand what motivates you and focus on it.
7. Learn by ‘doing’ - not by talking about it. I am sick and tired of people who post on forums and ask, “What do you think of this diet or workout etc.?” How the heck do I know? Go try it for yourself and come to your own conclusions.
8. The best way to stay consistent is to schedule exact times for all your workouts, at least one week in advance.
9. Set “behavior goals” instead of “outcome goals.” Instead of saying, “I am going to gain 20 pounds of muscle,” say, “I am going to eat 4 eggs, 2 slices of toast with peanut butter and a veggie shake within 20 minutes of waking up each morning.” Focus on specific behavior change to enforce new habits that will lead to your outcome goal.
10. Bring a written plan on paper to the gym with you. Don’t “wing it” or “make it up as you go.” Knowing exactly what you are going to do before you arrive will motivate you to complete the entire workout and see progress.
11. In relationships, focus on becoming on the right person instead of finding the right person. The more time you spend on trying to find “the one” is less time you can spend on yourself growing. Focusing on growing will attract the person of your dreams.
12. Take the exact workout you are doing now and do the same number of reps, sets and exercises and do it less time and your muscles will grow.
13. When it comes to getting a six-pack, I mean single digit body fat, be prepared to train at least 1.5 hours a day for 6-7 days a week. If you’re diet is absolutely perfect you might be able to do 1 hour a day but be prepared for 6-7 days a week. There are no short cuts. Fat is stored energy that needs to be burned off.
14. Free weights still trump machines. Use free weights and barbells as much as possible.
15. There is zero relationship between your educational knowledge and your yearly income.
16. Your body hates change but responds extremely well to it.
17. ART (active-release-therapy) and aggressive massage continues to work wonders and be my number source of therapy. Find a reputable A.R.T. therapist if you are on the injured list.
18. Cold water showers are absolutely necessary if you plan on training 1.5-2 hours a day.
19. Sky diving is the biggest adrenaline rush of all time and everyone should do it once before they die. If you shit your pants when your feet leave the plane, that’s normal.
20. The best way to pursue a relationship is to become friends first, I mean become best friends first and then consider dating. Dating to find a best friend has a low success rate and results in a lot of pain.
21. You can gain muscle training each muscle group with Jon Benson’s 7 Minute Muscle workout. The coolest and most challenging workout I’ve ever tried this past year.
22. The best time to train if you wish to lose belly fat is within 30-minutes of waking up on a empty stomach. I relied on at least 45-60 minutes of low intensity cardio 5-7x a week at the greatest incline while reading personal development books or listening to business audios. Post workout, I prefer interval cardio.
23. Bicep curls do not produce bigger biceps. Focusing on increasing your body’s overall size is what makes your biceps bigger. You must add at least 10 pounds of over all weight to gain at least 1 inch on your arms.
24. If you’re lower back pain is not going away and you are not stretching at least 30-60 minutes a day - take a hint. Focus on stretching your hip flexors, hamstrings, calves, gluts and quads every day.
25. Inconsistency will ruin any solid training program.
26. The Dark Knight was the best movie of the year. I can no longer go to the movies because nothing compares. This is how all movies should be made in the future.
27. My best workouts came after having a shot of espresso or cup of black coffee 30-60 minutes before my workouts.
28. Sleep is far more important than you think it is. I wish I could live by the motto, “I’ll sleep when I am dead,” but I think I’ll end up dead sooner if I follow that motto.
29. You are what you eat. Eat garbage and you’ll look like garbage.
30. Your word is your bond. That’s all you have in life. If you say you’re going to do something, do it. If you don’t do it, don’t say sorry to me. Say sorry to yourself because you let yourself down, not me.
31. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise, dance classes and more pills, powders and liquids…
32. If you get to the point in your workout where you are not sure if you will be able to finish, that’s good! You are out of your comfort zone and that is when growth happens. That goes for each area of your life.
33. Cheating yourself on good form will eventually catch up to you.
34. It’s possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.
35. “Speed of Implementation” has been my secret to tripling my business this past year. This is the amount of time it takes between learning something new and implementing it.
36. Skinny guys can’t rely on “hunger” to determine when to eat. Building muscle requires a disciplined nutrition schedule.
37. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level. That goes for relational, financial and spiritual advice too. Don’t take advice from anyone who does not have something you want.
38. A good training partner can compare with the results from a steroid cycle. A bad training partner can be worst than following a Flex, MuscleMag, or Muscle and Fitness drug program.
39. Learning equals behavior change. If you learned a new insight than you are level 0 learning. Level 1 learning occurs when your behavior changes. Level 2 learning occurs when you transform from the behavior. If your behavior is not changing, you are not truly learning.
40. You’ll meet a special girl (or guy) when you least expect it. Stop looking for her (or him).
41. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.
42. Until they start selling free weights, full body workouts and interval training on T.V. don’t buy anything that you see on T.V.
43. Pay yourself first and live below your means. Don’t pay your bills until you set aside your monthly saving. Don’t let bills bully you around in life. If your goal is to save $1,000 each month and your paycheck is $1500 then set aside the $1000, pay your bills next and then spend what you have left over. If you have nothing left over, it looks like you’re staying in this weekend. That’s called living below your means.
44. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.
45. Active Release Therapy (A.R.T.) has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.
46. Setting a deadline to compete in the World Fitness Model Championships on June 13 and then the Mr. Chin Bikini Show two weeks later was the only decision that truly motivated me to get into the best shape of my life.
47. Reading at least one new book each month continues to sharpen my mind and help me be a leader amongst your circle of influence.
48. Being muscular won’t help you with the ladies if you have no social skills and are in love with yourself. Once a girl knows that you know you’re hot, you’re treading water with the sharks! But it’s better to be muscular with no social skills than a lazy ass with no social skills with the ladies.
49. It’s pointless to ask for nutrition advice on how to lose your belly fat if you’re not keeping a food journal. If you don’t have any food logs to show me, don’t waste my time.
50. It’s hard to not compare yourself to others but don’t. Compare your physique to your own progress and no body else’s.
51. People judge you by the friends you choose and hang out with.
52. Results don’t happen over night. To transform your body, be prepared for years of trial and error and keeping what works and dropping what does not work. Enjoy the journey. There are no short cuts in life.
53. Life was not designed to be easy so stop being surprised when things don’t go your way. When things are going well, that’s when you should be surprised. That outlook will help you deal with hard times with a whole new perspective.
54. The best way to keep a workout honest is by using a stop watch to measure your rest periods. Honest progress comes when your weights and reps go up while your rest period stayed the same.
55. Loving your body more than you love your family and friends will lead to regret. Never put things that “go back in the box” i.e. material things, before people. When you get to your death bed, you won’t say, “Man I wished I spent one more hour in the gym,” but you will say, “I wish I spent one more hour with my Mom.”
56. Having a T.V. is not necessary. If the news is that important, you’ll hear about it. If you don’t plan on doing something about the bad news on T.V., what’s the point of knowing about it?
57. Don’t shut moral and spiritual people out of your life. They will stimulate the most important part of your being.
58. I love working out. I love pushing my body. I love entering the “hurt box.” I hope to do it forever. I just love it. I love training with people like me.
59. Organic food is friggin expensive but worth it. I sleep better, recovery faster and seem to be able to eat less and still make gains.
60. You’ll get the exact same thing in 2009 as you did in 2008 if you do the same thing.
Congratulations on making it through 2008 and I hope that you achieved everything that you planned to set out to do. Today is not just the start of a new year, it’s the start of a new day. I wish you the best in 2009 - may it be your best year EVER.
Vince
p.s. Now it’s your turn…
1. What was one thing you learned this past year and how did it help? Try to think of a behavior change, not a new insight you read or heard. Remember, true learning equals behavior change.
2. What are you looking forward to in 2009? What is one behavior you are going to change? Share it in explicit detail but keep it short and concise.
The Biggest Gainer Transformation Challenge
December 28, 2008
Attention: Skinny Guys & Gals
It’s time to kick-off the new year with The Biggest Gainer Transformation Challenge. But this is not like any transformation contest you’ve ever heard of before… If you’re sick and tired of being scrawny and weak and ready to transform your life and be featured in my hard copy book and upcoming movie then this may be the most important letter you ever read from me.
What is The Biggest Gainer: Skinny To Muscular Transformation Challenge?
Unlike my fat loss transformation challenge, this contest will run for 3-6 months. You will be able to submit your after photos and video testimonial (I’ll explain that in a moment). The deadline will be April 1st, May 1st, June 1st or July 1st. I am giving you the freedom to set your own deadline.
Why A Variety Of Deadlines Instead Of The Standard 12-Weeks?
It took me 6-months to transformation my own body from 149 pounds to 190 pounds and I don’t believe 12-weeks is long enough, for everyone, to significantly bulk up and then factor in 1-2 months in for cutting. If six-months sounds like “too long” too commit to then set your deadline at the 12-week or 16-week or 20-week mark. If you need an extra month, you can take it. I’m seeking out the cream of the crop. I’m looking for skinny guys who truly want to change their physiques and change their lives in the next three-to-six-months. Do I still have your attention?
Why Are You Running A Transformation Challenge?
Let me share three of my personal dreams with you and how you can be apart of my vision and in the process, become the person you’ve always dreamed of becoming.
1. This year I am in the process of publishing The Biggest Gainer: From Skinny-To-Muscular hard copy book for book stores (I am currently seeking out an agent). It will be a revised and condensed version of No Nonsense Muscle Building. I am looking for a small handful of success stories to be featured in my book! That’s right, if you’re one of the top transformations, you’re story could be featured in my book that will be sold in book stores. Imagine being on the cover of a book with me and having your own success story shared with the world? Visualize the Body-For-Life book but exclusively for skinny guys.
2. My ultimate goal is to create a reality based T.V. show called The Biggest Gainer (yes, based on the same concept as The Biggest Loser but for skinny guys and gals). However, to pitch to different T.V. networks, I am going to start on a smaller scale. I would like to create a documentary, loaded with video testimonials, of a small handful (5-10 max) of skinny guys who transformation their body over the next six months.
Each contestant will be required to submit a series of video testimonials and video footage of their transformation (I’ll explain that in a second), over the course the three-to-six-months. At your deadline, you’ll send me your video testimonials and video footage and and I’ll edit it into a documentary called The Biggest Gainer: Skinny-To-Muscular movie. I will use this footage to pitch to the T.V. networks to share my vision. Can you see yourself being apart?
How Many Winners Are You Choosing?
It could be 2 guys or it could be 12 or 22 guys. I am looking for “world-class” transformations that will cause people’s jaws to drop and that will be “book cover” ready. Gaining 15-30 pounds of muscle in the six months will make you a serious contender. Use my transformation pictures as a bench mark to shoot for.
What Do The Biggest Gainers Win?
Here is my vision for the biggest gainers. Imagine right now, waking up one morning just six months from today. You walk into the bathroom to brush your teeth. And you get a glimpse of yourself in the mirror. It didn’t sink in till just this very moment.
You’re actually RIPPED and MUSCULAR! I mean solid muscle cut to perfection. Your 6 pack is finally showing. Your shoulders are popping and your arms are so tight it looks like you’re flexing when you’re not.
You grab your suitcase filled with swim shorts and tank tops and you grab your passport and plane ticket for Cancun, Mexico. You’re about to jump on the plane for an all-inclusive vacation with your muscle building coach, yours truly. You and another 10 guys are going to celebrate a week of fun in the sun with your new bodies.
The best part, Vince is paying for your entire trip because you were one of the dedicated and committed winners of the contest. The voting will take place by a select panel of judges (TBD) and all my customers and subscribers.
When you hit the beach and the pool…. you realize that women are starting at you. It’s like they’re looking at you with that desire you’ve always had for them.
Imagine feeling, for the first time… like the person you always dreamed of becoming. And imagine celebrating your transformation with your coach and the other winners.
That dream is not far off. You can officially start TODAY and take your before photos and email them to vincedelmontefitness@yahoo.ca Read below to be eligible for the all-inclusive vacation
How Many Gainers Win The FREE trip to Mexico?
I am prepared to take a maximum of ten guys. I plan on filming (certain parts 
) of our trip in Cancun and using the footage for marketing purposes to assist in promoting the next contest and the The Biggest Gainer T.V. show so I’ll be awarding the best physical transformations - if you have a “t.v. show” personality then you might have an edge :) Consider your video footage and transformation like an audition for Hollywood!
How Do I Win An All-Inclusive Vacation To Cancun Mexico?
1. You must submit your before photos to vincedelmontefitness@yahoo.ca You must include a casual before picture and a before picture holding a newspaper to verify the date.
2. You must send in your before measurements, weight and body fat percentage. Send in measurements of your neck, shoulders, chest, waist (around belly button), thighs (8 inches up from knee cap) and calves.
3. You must film your transformation and include the following clips:
a) A 60-second interview of why you are entering the contest. Tell us why you hate being skinny and your biggest frustration.
b) A 60-second interview with your best friend, brother, sister, family member, girl friend, teacher or colleague and have them describe your confidence, personality and their opinion of your physique.
c) One clip (1-5 minutes) each month that features a day in the life for yourself. Over the course of the six months you should have a variety of footage that includes shopping at the grocery story; training in the gym; cooking a meal; flexing or showing your progress; comments on your progress; hanging out with a new girlfriend or your friends; interview with a friend and their comments on your progress etc. The more video footage you can use to track your transformation the better. The video footage should be emphasizing your behavior change. I’ll be providing more details on how to do each video at the start of each month.
Can I Enter If I’ve Already Started My Transformation?
Yes, 100%. As long as your pictures are submitted by July 1st, 2009, you are eligible. If you don’t have any video footage, don’t worry, just begin filming now.
Can I Submit Just My Photos Without The Video Testimonial and Video Footage?
Yes, but you will not be eligible for the all-inclusive vacation to Cancun Mexico. I will have separate cash prizes for the top contestants who prefer to just submit before and after photos.
Do I Need To Be Using Your Program?
Of course. You can use any of my muscle building building, six-pack, you tube or article programs. As long as the program was authored by me, you are eligible.
How Much Does It Cost To Enter The Transformation?
The cost will be the price of any of my programs if you do not own any. If you already own a copy of one of my programs, then it’s F R E E to enter. But not free to win - the six months will challenge you physically and especially mentally and the cost will be hard work, discipline and consistency.
This is your year to go from skinny-to-muscular and achieve the body you’ve always dreamed of.
Grab your video camera and grab your camera and get started NOW.
Any questions and comments, please post below. This is the first time I am running a contest like this so if you would like to offer any input or suggestions, please do so below.
Vince
The Skinny Cure
December 23, 2008
The Cure for Skinny
A Roundtable, featuring Joe DeFranco, Vince DelMonte, and Craig Weller
by Nate Green
Are you afraid of blowing away in a strong gust of wind? Tired of looking in the mirror and seeing vermicelli arms and Tinker Toy legs? Does your little sister ask to borrow your clothes… and threaten to beat you up if you refuse? Do you ever look at the 45-pound plates in the gym and wonder when you’ll be able to use them? Sick of answering questions that remind you of the one subject you try to avoid?
You aren’t alone: Lots of guys share your hypertrophy-averse physiology. Many of them manage to work their way into more mirror-friendly proportions. I’m one of them, and I report to two former skinny bastards who grew up to be Testosterone Muscle editors.
A select few end up as coaches who help guys like us get bigger, stronger, and more athletic. I talked to three of them: Joe DeFranco, a strength coach based in New Jersey who works with elite high school, college, and pro athletes; Vince DelMonte, author of No-Nonsense Muscle Building; and Craig Weller, a trainer based in San Diego and popular Testosterone contributor who’s a former member of the Navy’s elite special-ops forces.
I locked the three of them in a room and wouldn’t let them leave until they filled my tape recorder with nutrition tips, training strategies, and lifestyle adjustments that they’ve used to help themselves and their clients work up to larger shirt sizes.
Testosterone Muscle: Let’s go back to high school. How would I have picked you out of a crowd? What about now?
Craig Weller: I was a 98-pound weakling. I remember being on the eighth grade football team and looking at the roster to find out I weighed less than everyone on the seventh grade team. My dad actually listed my weight on the roster as 105 pounds because I was so damn embarrassed that I wasn’t in the triple digits.
But then I bought a Joe Weider program out of the back of a magazine and started lifting weights. I found better and better sources over time, and when I was a junior in high school I weighed 175 pounds and was deadlifting 405 pounds fairly easily.
I now weigh about 185 pounds, although I’m still recovering from my last trip to Nepal, where I lost about 20 pounds.
Vince DelMonte: I was a lot like Craig, but I actually grew up as a long-distance runner. I ran for the University of Western Ontario for four years, and even represented Canada at the National Triathlon Championship. So if I had any chance of building muscle, I probably made it worse with all that endurance training. At the time, I weighed between 135 and 149 pounds.
During my second year of University, I lived in a house with eight guys. They called me “Skinny Vinnie,” and it stuck. All the girls thought it was cute, which as we all know is the worst possible thing for a girl to call you. So I decided to make a change.
Luckily, one of my professors was none other than John Berardi. My friends and I used to follow him around the gym and copy what he did. We called him “The Bible of Bodybuilding.”
John invited me to a SWIS [Society of Weight-Training Injury Specialists] symposium. I met guys like Charles Poliquin and Ian King, and I decided to be a personal trainer.
Only catch was, I didn’t look like one. I went from 149 to 190 in six months. I now weigh 210.
Joe DeFranco: I was definitely a skinny bastard. I grew tall way too fast. I was 5′11″ and weighed 125 in the eighth grade. My dad used to take me to his hardcore gym with a bunch of ex-cops and military guys and I’d just do what he did. Right now I’m about 225.
But what’s more important is that I’ve helped a ton of high school and college athletes gain huge amounts of muscle too.
TM: Philosophers have been debating this question since the advent of written language, so I’ll put it to you: What’s more important for the naturally skinny kid — training or nutrition?
JD: Nutrition, hands down. Listen, as soon as I get a real skinny high school kid, the first thing I have him do is just start eating a shit-ton of food. That’s obvious, right? But here’s the kicker: We’re not going to be too strict or pissed off if he eats McDonald’s a few times per week.
The overriding factor is that they have to put more calories in their body than they burn off. And for a hard gainer whose genetics are working against him, you can’t just have a caloric surplus of 100 or 200 calories a day. If you’re going to gain some size, you’ll need a lot more.
TM: But McDonald’s?
JD: Only at first. We tell them they can’t eat too much or have too many meals in a day, and eating McDonald’s or whatever will help them get used to eating big every few hours. Is it the best? Not really. But it does teach them to eat big and pack the calories in.
Once they reach a base point, then we put them on a balanced plan where they’ll get 40 percent of their calories from carbs, 30 percent from protein, and 30 percent from fats. Hell, for some of the really skinny guys, we’ll go with a 50-30-20 ratio. And these are all from higher-quality sources.
One of the biggest problems with these skinny guys is they avoid carbs like they’re scared of them. Carbs have gotten such a bad rap over the past few years that it’s absolutely ridiculous. If I take a look at a skinny guy’s food log, I’ll see an omelet for breakfast, a burger for lunch, and three pieces of chicken for dinner. Where the hell are the carbs? All that protein needs to repair the muscle, not supply energy in place of carbs.
In fact one of the biggest things that has led to the most dramatic changes is simply focusing on peri-and post-workout nutrition, and making sure they’re getting some carbs along with some high-quality protein.
TM: Interesting stuff. What do you think, Craig?
CW: I agree about timing. If I have a rough workout, I’ll usually have a full serving of Surge during the workout and another full serving directly after. I’ll then wait 30 minutes and have a high-carb meal, like chicken with a huge pile of brown rice.
TM: What about the idea that skinny guys can get away with eating more junk food, at least for a while?
CW: Maybe Joe’s guys are different. Most skinny guys I know are eating junk food for the hell of it, and aren’t even achieving a caloric surplus. They think they’re eating a lot because they’re chowing down on a lot of high-calorie junk food, but they’re not using these foods as part of an overall system to get bigger. They’re really just damaging their long-term health and their progress in the gym.
TM: So are carbs and protein the only thing we’re concerned about?
CW: I think a lot of guys are skimping on their fats, too. If your fat consumption drops below 80 grams or so a day, then your endocrine system isn’t going to function as well and your testosterone production may drop off significantly.
Personally, I go for about a gram of protein per pound of bodyweight, but after I reach that I bulk things up with some healthy fats. It’s always something that’s worked for clients and me. I’ll eat eight whole eggs at a time and take in a lot of avocadoes, cheese, and Flameout.
Another good way of adding in healthy fats and sneaking in more calories is adding coconut milk to shakes. A can of it costs a little over a dollar and usually contains something like 75 grams of fat. I use about one-fourth of a can at a time. And it tastes good. I also eat almond butter with a spoon.
VD: I agree with both of you guys, but I think people should realize that eating a ton of calories without getting the proper vitamins, minerals, and fiber is kind of shooting yourself in the foot. Your body won’t be able to assimilate all that much if you’re not focused on the quality of the food.
So before anyone increases the calories, I think they should look at exactly where all those calories are coming from.
Let’s say a client of mine is eating 3,000 calories a day, and we want him to get up to 3,600. I’m going to have him go back and examine every single meal before we do anything else. I’ll have him look at the little details, like if he could be getting omega-3 eggs instead of normal ones, or if he could eat organic vegetables instead of the ones with all the pesticides. And I think once you make all those changes, then you can increase the actual calories.
TM: That’s an excellent point and one most guys wouldn’t even consider. Let’s talk training for the skinny guys. Kick us off, Vince.
VD: The first thing I want say is that “do what works for you” is some bullshit advice for beginners. It’s like Michael Phelps telling an eight-year-old that if you feel like doing backstrokes today, then do some backstrokes. Guys need a plan. They need a program and guidelines, and they need to know the principles that are going to contribute to the majority of their results. They have to know when to work on technique, strength, endurance, or hypertrophy.
So it’s a bit of a cliché, but I think guys need to find a great program, trust it, and stick to it for at least 12 weeks. Don’t jump around too much. See what you learn about your body during that time and gain some leverage. When you figure out what works for your body, then you can easily tweak the next program you do. A lot of guys are jumping from one program to the next with no new knowledge about how their bodies respond to each stimulus.
JD: I agree completely. Too many guys try so many fucking programs at once, it’s like they have ADD. Most of the programs out there work if you train hard enough. If you’re eating enough and busting your ass, then you’re going to get bigger and stronger if you’ve got a decent plan in place.
But I get a ton of emails where guys tell me they’re doing my “Westside for Skinny Bastards” program but throw in Jim Wendler’s 5-3-1 template and Charles Staley’s EDT combined with some of Thibaudeau’s techniques. I write back and say, “You’re fucked.”
If you combine 20 different great programs, and do them all at once, you’re going to get shitty results. You have to stick to one thing for a while. Give it a solid eight to 12 weeks and I guarantee you’ll get results. In fact, if you were to use the “Skinny Bastards” template and constantly tweak the exercises and set and rep scheme, you could stay on that program the rest of your life.
Vince DelMonte: Right on! But here’s something else to consider: After the guys have followed great programs for a couple of years or so, I think they should have the courage to make their own decisions. A guy should know what applies to his body and what doesn’t, and should have the ability to tweak the program to his needs.
For example, if your back is your weakest muscle group and you know you should be prioritizing it, and you’re following an awesome program from Thibaudeau that says to do chest at the beginning of the week and back on the last day of the week, you should know to change the days around. You don’t need to email or call him and ask if it’s okay. You should know your body better than he does.
TM: Good point. Joe, you’ve written three different versions of “Westside for Skinny Bastards.” Do you still train athletes with that basic template?
JD: It’s evolved over time, but the bulk of the workout is the same. Max-effort training is still the best way to get stronger and look better. I really believe that maximal strength builds the foundation for all the other goals guys have.
But don’t get me wrong — I do high-rep stuff with the skinny guys.
If you take a genetic-freak athlete who’s absolutely jacked and did a muscle biopsy, you’d see a predominance of type IIB muscle fibers. These guys respond very well to max-effort movements. But skinny guys are usually more slow-twitch. Because they’re not as neurologically efficient, they’ll respond better to higher reps — six to 12.
In terms of frequency, three or four times a week is all they need in the gym. If you feel like you could train every day, you’re probably not training correctly. My facility attracts really motivated guys, and I actually have to convince them not to come to the gym on their off days.
CW: I agree with what Joe’s talking about, for sure. I also want to point out that I don’t think a guy’s results are necessarily from a specific method, but rather an internalization and adherence to a few basic principles. Maximal strength, as Joe points out, is huge.
I also don’t think that a skinny guy should worry about single-joint or isolation movements if he only weighs 160 pounds. Your rhomboids or your medial deltoids just don’t merit that much attention when you’re that skinny.
I also think guys need to spend more time on their lower body. Not equal time. More time. With my clients, loading the spine and doing heavy squats and deadlift variations has really caused a tremendous anabolic response.
That’s another reason why my conditioning stuff is usually posterior-chain and lower-body dominant. Even if our equipment is nothing more than a rock on a beach, we’re going to use it to stimulate as much of our bodies as we can. We’re going to move heavy, fast, and frequently. We’re not going to do curls with the rock. We’re going to push-press it, front squat, and throw it overhead as far as we can and then sprint to it.
TM: Wouldn’t conditioning be the last thing on a skinny guy’s mind? Wouldn’t that burn too many calories?
CW: The type of conditioning I do is so dependent on strength that I haven’t seen any muscle loss from it at all. We’re not swimming or jogging here. We’re moving heavy things for a repeated effort and more reps, or we’re doing some intervals. You’re getting a great anabolic response because you’re moving something heavy, loading the spine, and not encouraging your body to become smaller or more efficient.
TM: Joe, I know you’ve got some interesting thoughts on lower-body training. Care to share?
JD: Allow me to steal a line from Alwyn Cosgrove when I say people either overreact or underreact to everything in the fitness industry. The answer is really right in the middle.
It’s definitely true most guys don’t train their legs, and if they do, it’s the shit they see in the mirror. So I give a lot of credit to Louie Simmons, who really popularized hamstring training through box squats, reverse hypers, and everything else. It was like a light bulb went off in the heads of thousands of guys.
But then guys stopped training quads altogether for fear of being “unbalanced.”
For an athlete, or a guy who’s trying to look good, the quads are just as important as the hamstrings. A lot of kids will gain 15 to 20 pounds within a two-month period by just focusing more on their legs, especially the quads. Hell, if you want three muscle groups that will put some size on your body, it’s gotta be your ass, hamstrings, and quads.
I’m a huge fan of single-leg movements like Bulgarian split squats and barbell reverse lunges. If you walk into my gym at any hour I guarantee you’re going to see someone with their back leg on a bench, holding dumbbells to their sides or a barbell on their back. It sucks and it’s hard as hell, but the weight just pours on.
TM: Vince, anything to add here?
VD: I think it’s really important to alternate a strength phase with a volume phase every three to six weeks, and to focus on biofeedback cues.
It may sound simple, but in a strength phase your primary focus should be lifting as much weight as possible. You’ve got to focus on how strong you’re feeling and not worry about how much of a “pump” you’re getting.
But when you switch to the volume phase, you need to focus more on what you experience during those reps, and on accomplishing more total work. You shouldn’t really care about how heavy it is, but how heavy it feels. Really try to establish that mind-muscle connection.
I think one of the most important things to realize is that you’re going to have to work your ass off to get where you want to be. But it’s kind of like saving up a million bucks. Are you going to go into debt again after you’ve worked so hard to get to that point?
Gaining appreciable amounts of muscle requires doing things that may be considered obsessive by your friends. It may cause you to re-examine your social life and your daily habits. But it’s only temporary. When you get where you want to be, you’ll have a completely different mindset. It’s definitely easier to maintain and keep growing once you’ve achieved your base, but it’s an all-out war in the gym and the kitchen until then.
TM: All right, last question. Give my your biggest, baddest tip for skinny guys looking to shed their medium-size T-shirts for good.
CW: Something that I’ve done before with my guys is to give them a cheap watch with a countdown timer that goes off every two hours. Wherever they’re at, they have to drop down and do 20 push-ups and polish it off with a Metabolic Drive protein bar. Sure, you’ll look stupid doing pushups in the middle of Sears, but who cares? Carry a protein bar with you wherever you go and I guarantee you’ll never be hungry.
TM: Damn, Craig, that’s messed up. What about you Vince?
Vince DelMonte: If I could make a blanket rule, I’d have all skinny guys stop counting reps and stop following a tempo. Your greatest enemy is thinking too much. Let’s eliminate that altogether and focus on training intensely to stimulate growth. I want my guy completely out of his comfort zone. Take whatever program you’re following, start with weights that are five pounds heavier than you did last week, and do as many reps as possible for each set.
The only thing I want you to track is your rest period. Use a stopwatch and keep it honest. It’s okay if you don’t finish the workout and end up vomiting in the washroom after 10 minutes.
TM: Wrap us up, Joe.
JD: Two meals per week, I want my skinny guys to do what I call Hour of Power. This means for the duration of one hour they have to shove as much food as they can into their body without puking. I don’t care what they eat — anything goes.
I’ve found this caloric influx two times per week actually helps skinny guys shock their muscles into growing. It also helps with their recovery. I recommend doing the Hour of Power on Wednesday and Sunday, or any other day you have off from lifting and can afford to be a bit sluggish for a few hours.
But no puking! You’ll lose precious calories.
TM: Awesome tips. Thanks for participating, guys.
What I Want From Santa…
December 21, 2008
Today, I need to ask you for your advice…
…if you can offer your voice, it would be an amazing favor. If you haven’t got me a Christmas present yet, consider this it Your answers will help me better plan and execute a future product that is in the works for early 2009.
Would you take a moment to give me your opinions by answering a few simple questions below? Feel free to read other people’s responses and agree and/or disagree with their ideas.
1. Would you sign up to a “workout of the month” DVD that is mailed to your door each month? You would get a brand new 4-week workout, done by me, so it would be like having your own personal trainer.
2. What style of workouts would suit your goals and needs?
3. Would you sign up to a “interview of the month” CD that is mailed to your door each month?
4. Who would you want to hear from each month? Nutritionists Bodybuilders? Fat loss gurus? Motivational speakers? Supplement experts? Dating and relationship authors? Professional athletes? Or a mixture of everything related to physical, intellectual and relational development?
5. Would you sign up for a print newsletter that is mailed to your door each month and what kind of fitness content would benefit you most? If you want more than fitness content, share your thoughts…
6. Would you consider telephone coaching where I teach a different fitness related topic to a small group on the phone where you can ask your fitness specific questions? How often would this be beneficial?
7. How much would you pay to be apart of my “inner circle platinum coaching group” that gets a new hard copy newsletter, CD, DVD and phone coaching each month? $200 a month? $100 a month? $50 a month? $25 a month? This content will include my BEST, and latest fitness techniques, systems and tricks to getting your best body ever.
I would LOVE to hear your feedback and get some direction on this new goal of mine. Thanks for squeezing some of your precious time into your schedule for me.
Vince
The Cornerstone of Muscle Growth
December 16, 2008
I am going to share a famous quote I heard by Peter Drucker, “Do first things first, and second things not at all.” And we are going to tie this into the cornerstone, the bedrock if you will, of muscle growth.
What is the cornerstone of muscle growth? How do you guarantee a shredded and muscular physique? By applying the principle of progressive overload.
If you’re saying, “I know that,” open up your mind and stay with me because you do not truly know anything unless you have a new behavior or a transformation to show for it. Do you? If you look the same as last month or last year then you know the principle as an insight which is level 0 learning as discussed last post. The goal today is to help you to move toward level 1 learning (behavior change) and eventually level 2 learning (a transformation).
Would you agree that it’s easy to live within your comfort zone while you work out? It’s easy to do what is comfortable and familiar. It’s challenging to attack the highest priority and stay focused on the highest priority. But what should be your highest priority? You can’t tell between the forest and the trees.
You suffer from over-choice: high reps or low reps, free weights or machines, heavy or light weights, split routines or full body routines, compound exercises or isolation exercises, slow tempo or fast tempo, cardio or no cardio, low carbs or high carbs - okay, you get the point. The world of weight training can be a confusing landscape.
When you’re flooded with possibilities that can accelerate your muscle growth or put the brakes on your gains, it might be wise to answering questions like, “What is the highest leverage point to set up the conditions for inevitable change?” That just means, “What is my best tool to gain head-turning muscle that cause girls to take a second look and make guys secretly jealous?”
If you have know idea what the highest leverage point is then let me share your “first thing” when it comes to building massive guns, bowling ball shoulders and a button-popping chest.
The History Of Progressive Overload
You have probably heard of the story of Milo. The story is based on Milo taking a very young calf and lifting it onto his shoulders once a day, every day. As the calf grew, Milo found himself gradually lifting a heavier and heavier calf each day, until one day he was carrying a full-grown steer.
This time, when you read my version of the Milo story, I want you to substitute your name in for his so you began to visualize how Milo’s little experiment exploited the fact that your body is adaptable to the body you deserve. Ready? Don’t forget to substitute your name for Milo’s now:
Milo, was a young man who had a fascination with becoming as strong as possible and building a body he could be proud of. Milo didn’t read the bodybuilding magazines and had no interest in using over-hyped bodybuilding supplements as a crutch. Milo, was very smart and did not get caught up in all the misinformation that personal trainers and so called “experts” tried to brain wash him with. Milo was determined to get strong with the simplest means necessary.
Milo joined the local 24-Hour Fitness and decided to start using the 5 pound weights at the far end of rack. The next workout Milo picked up the 10 pound weights and the following week he used the 15 pound weights. Milo refused to use the same weights twice and eventually was working at the opposite end of the rack. Over the next 12-months Milo was using the 100 pound weights for many of his exercises. Milo became thicker and stronger as he moved up the rack each week and slowly said moved towards new territory in his gym. Milo is now the guy in the gym, on the streets and at the beach who everyone stares at and asks for advice. Milo is a living example of what happens when you contract your muscles against greater resistance than they are used to, they’ll grow bigger and/or stronger.
My Version Of Progressive Overload:
Your muscles have zero interest in growing or getting bigger, in fact, they would rather sleep and watch TV all day. Getting super buff, ripped and muscular is your goal, not your bodies. God created your body to survive, not to be strong and beautiful. Get that through your head.
When you visit the gym and expose your body to the same intensity as last week, your muscles laugh back at you and say, “Nice try, that was your attempt at challenging us?” Once your body must cope with a new stress it says, “Holy crap, what’s your problem? I don’t want to ever experience that discomfort and stress again so I am going to build some new muscle to protect myself.” It’s like when you lie in the sun to get a tan. Your body darkens to protect you from further attack or damage.
How To Apply This Principle In Today’s Workout
- Lift 5 pounds heavier than last week.
- Lift the same weight as last week but add one extra rep i.e “The Money Rep”
- Lift the same weight with the same reps but take a 15 second shorter rest period.
- Take an extra 2 seconds to lower the weight.
- Move the same weight as last week through a greater range of motion.
- Do the same weight and number of reps but add one extra set.
Note: You must apply at least 1 of these techniques to successfully achieve progressive overload. It’s best to choose one technique and stick with it until you plateau for 2 workouts in a roll. Applying this principle is your highest leverage point and the “first thing” before considering “second things.”
The principle of progressive overload meets Pareto’s 80/20 Rule too. This means that 80% of your results will come from 20% of the tools available. Continue exposing your body to unaccustomed stress and you’ll continue to give your muscles a reason to explode muscular growth all over your frame and you’ll be the talk of your gym.
Do me a favor and share your favorite progressive overload technique. What’s getting you the best results these days? Anything new or cool that you’ve tried that you want to share? Let’s hear what you got to say by sharing below.
Vince
Live Systematically Outrageous!
December 15, 2008
It’s 3:09 am and I am in the LAX airport waiting for my 7:10 am flight back to Buffalo and thought I would share a section of notes from a 5-day training I did in LA called Advanced Learning & Teaching Technologies which was lead by, perhaps, two of the smartest men in the world - Eben Pagan and Wyatt Woodsmall. There were over 120 highly evolved and high functioning people in the room and cost for attendance was $1,997 for the 5-days… I really want you participate in the little exercise at the bottom to see if you “get it.”
What are the two greatest obstacles to learning?
1. “I know that.”
2. “I disagree.”
The problem with “I know that…”
The instant your hear or read something you’ve heard, what is your first response? “I know that.” When I tell you, “You need to eat more fruits and veggies,” what is your response? “I know that.” Your brain filters “new” knowledge with “old” knowledge and your brain instantly shuts down when you detect something you’ve heard before. Especially when it’s something that could lead to behavioral change! Your mind is designed to protect you against all possible change - especially if it is change that involves leaving your comfort zone. As you go through this post, my book, my newsletters, your day, your conversations and interactions, the key to life is to keep your mind OPEN.
The problem with “I disagree.”
When you disagree, 80% of the time you are closing your mind to learning anything new. Today, when you disagree, ask yourself if what you’re learning can be useful or beneficial or has any value that you can receive or take to offer others.
What is CHANGE?
Change requires you NOT being YOU. You have to become “NOT YOU.” Say this to yourself now. “If I want to change I need to STOP being ME.” For the most part, your family and friends DO NOT want you to become “not me.” The good news is that you ARE capable of not being you but you need to learn how to apply regular doses of being systematically outrageous.
What does this mean? If you’re not a person who takes risks or prefers to live in your comfort zone then people can say, “You’re not being yourself,” when you do something different. If you are not very adventurous and decide to back pack through Europe for 35-days, by yourself, your friends will instantly say, “That’s not you!” Do you want to go through life living up to others expectations of who other want you to be when you have a desire to transform into some one greater or just different?
I offer an alternate solution to living in this prison and within these limitations. I encourage you to consider making gradual decisions in your life so you can become known as someone “crazy” - this is your greatest leverage point in life. If you are not as someone who is “crazy” then no one will ever be surprised by the challenges you accept, the risks you take, the places you go and the dreams you chase. If you are known as someone who is predictable (and boring if you’re really honest) and want to break free then I encourage you to become systematically outrageous and STOP BEING YOU - it is your greatest leverage point in life and I can promise you that these people have the most fun in life.
How do I plan on being systematically outrageous in 2009? Here is what I have churning in my brain…
-> I plan on moving to Italy to force myself to learn Italian.
-> I am going to hire a mentor for $25,000 a year to help me with a part of my business I need assistance in.
-> I am going to enter the Mr. Universe Model show in Miami in June so I’ll be ripped and shredded for the summer.
-> I’m going to book meeting with publishers and television producers to pitch my ideas for a T.V. show and hard copy book idea.
-> I signing up for a missions trip in a 3rd world country to get me out of my own little world and become more serving.
-> I am booking a plane ticket to Colorado for a few weeks to learn how to ski.
Do you see what I am forcing to happen? I’m creating the conditions for INEVITABLE transformation. See how I’m putting my self in situations that guarantee I will be successful? All of the examples above force me to throw my hat over the fence and now I have to go get it.
By announcing this publicly to you and my readership of over 50,000 readers, I am making myself accountable and putting my word on the line - I give you permission to follow up with me.
On top of that, I’m living systematically outrageous so no one will be surprised when I announce, one day, I’m going to climb Mount Everest, swim with sharks or build a school in Africa.
You can do exactly what I am doing too, at some level, no matter who you are or the environment you’ve grown up in.
Again, change is “not being me” and your family and friends do NOT want you to change because when you change, all the things your family and friends do and say to control and manipulate you will no longer work! You will no longer be a puppet tied to their strings and they can no longer control you or predict your behavior.
How Change & Learning Are The Same…
Have you ever asked yourself, “What is learning?” There are a number of levels of learning and I’ll share the first three:
Level 0 learning = an insight i.e. something you read or heard which gives you a new perspective. Most people in life never advance beyond Level 0 learning.
Level 1 learning = a new action has taken place i.e. a behavior change or some sort of actionable commitment has taken place.
Level 2 learning = a physical, intellectual or spiritual transformation has taken place i.e. physically, you have gone from skinny to muscular.
If you get one thing from this post:
Learning = Behavioural Change
That means, If your behavior does not change, you did not learn.” Lets apply the example above.
So if you read in my book that eating 15 serving of fruits and veggies will improve your health then you have experienced level 0 learning. It is only a new insight.
Once you begin eating closer to 15 serving of fruits and veggies a day, you are now at level 1 learning because a new action has taken place and their has been some behavior change.
Once your stomach goes from being soft and chubby to flat and firm, you are moving towards level 2 learning because a transformation has taken place and you are transforming from that caterpillar to that butterfly.
Ask yourself, “What area of my life am I sitting at in level 0 learning but I want to take to a level 1?” What is an area in your life that you “know” but have not demonstrated any change in?
I’ll go first. I want to improve my flexibility with yoga (level 0 learning) so I’m going to sign for 1-1 yoga sessions 3x a week, every Monday, Wednesday and Friday at 9am and I’m going to pay the instructor every 30 days in advance to create inevitable success.
That is an example of level 1 learning. Notice how specific and detailed I was about my applying the insight about yoga improving my flexibility. I will not have learned anything about the benefit of stretching with yoga unless a behavior change occurs so I have created conditions to guarantee this success.
Now it’s your turn to share. I’ll read your responses and we can assess what level you’re at and if you “get it”
Vince DelMonte
The High School Days Of “Skinny Vinny”
December 9, 2008
A few months ago I did an interview with my buddy Sean and he asked me some really good questions about what it was like being “Skinny Vinny” during my high school days and I agreed to take you on a stroll down memory lane to give you an idea that I know exactly what it’s like to feel like a scrawny, weak, pip-squeak…. enjoy… if you think you’re the only way who hates being skinny, average and going unnoticed… wait till you read some stories I’ve NEVER revealed online ever before…
Sean: You were once a 149-pound, skinny and underweight long distance runner. What was your life like back then? Did it always bother you being so scrawny?
Vince: Even though I found my identity in running I remember one particular incident after a soccer tournament in Niagara Falls that put me in tears. After a game in 35 degree heat, all the guys took their shirts off and that was the first time I became self conscious about my body and realized my arms resembled spaghetti noodles. Some of the guys had “pipes” and all I had was “pipe cleaners.”
I went back to my Nonna’s to shower (I was too embarrassed to shower with the other guys) and starred at my forearm in disgust, which resembled a twig, and I literally started screaming at God and yelling, “Why did you make me so skinny? I hate my arms!” I actually started crying by myself.
Sean: Wow…did it get any better as high school went on?
Vince: By the end of my high school days I found my identity in the success that my triathlon and running career brought me so I was learning to deal with the “skinny guy” comments. Although I can vividly remember feeling like that guy who always went “unnoticed” when the shirt came off at co-ed pool parties, shirt and skins soccer games, wearing tight clothes at the bars, vacations at the beach and showering after gym class. I can always remember seeing a muscular or ripped guy and think, “Jeez, he must pick up lots of girls…” It was safe to say that I HATED being that average guy in the room that no one noticed..
Sean: Any other skinny guy horror stories?
Vince: I remember when I was in grade 10, no joke, the hottest girl (I mean SMOKING hot) was sitting in front of me in class and turned around and asked me to arm wrestle my buddy. Since I went to catholic high school we wore dress shirts so I had no idea that my buddy had 16 inch arms in grade 10! He was on the wrestling team and was one of those genetic muscle freaks who became a high school wrestling champ. To that point in my life, I never knew it was possible for a male teenager to have arms that big, especially since most of my friends were scrawny long distance runners. Mine weighed in at a full 12.5 inches and I knew I was going to be humiliated but accepted the challenge. That was pretty stupid of me because as soon as we locked up I felt like my hand was put in a vice grip and I instantly thought, “My gawd… this guy is a going to break my arm!” Within about half a second my buddy cranked my arm so fast to the desk that I wished I had the power to disappear and become invisible for ever. All I could do was turn red, I was so embarrassed. Not only was I pathetically scrawny but I had zero strength. That experience was so humiliating, that to even this day, I am always hesitant to arm wrestle (even if I know I can take them) to avoid that horrifying moment.
To top off the story, the hottest girl in school just burst out laughing and said to me, “Vince, you would be so hot if you were as big as Chris (my buddies name). You have nice hair and great eyes but you have to put some weight on your arms.” It’s amazing how vividly I remember that story…
Sean: No kidding… so I take it that you didn’t have a big dating life in high school?
Vince: I only had one girl friend all through high school and it wasn’t until my last year which is when my running career was going really well and my confidence was sky high (and she was 2 grades lower than me…I was too scared of the girls my own age). I noticed a direct relation to how confident I was and when I would talk to girls. After a big championship race when my name was announced during the morning announcements, I would have more confidence and I would make more attempts at talking to girls I thought were hot or even cute. I totally believe that the more muscular guys in high school got more girls, not because of their bodies, but because they were more confident in themselves so they could be themselves which made them naturally attractive. They were also confident in approaching more girls and the more girls you talk to the better your chances of one of them liking you back. I will never regret my running days but I often wonder, “What would it have been like if I went through high school super buff, ripped and muscular?” Imagine being that guy that all the guys were jealous of and the girls drooled over? What would it be like to be the high school stud? I guess I’ll never know…
Sean: Anything else?
Vince: I remember when my friends started going to “bush parties” (when high schooler’s steal their parents alcohol and meet in some deserted field or forest to party with all the cool kids) and downtown to the bars, I became very self conscious about the clothes I wore. I remember going to Bootlegger (the cool and expensive clothing store at the time) and buying these tight fitted “euro” shirts that hugged your entire body (kind of like Under Armour clothes) and standing in front of my Mom’s mirror for 15-20 minutes examining my buddy and how it looked from different angles. I would try 4-5 different shirts of the similar style until I found the one that made my body look as big as possible. I became very jealous of the guys who could wear plain t-shirts or any kind of clothing because their muscular physiques made any kind of clothes look good.
Sean: Anything embarrassing that you hope other skinny guys could avoid?
Vince: Yes… one last memory I’ll share for now (I have MANY more). I remember going to “Tony’s Billards,” which was where a lot of guys in high school would go on weekends to shoot pool. This pool hall was surrounded with mirrors so I got into a habit of checking myself out in the mirror (when I didn’t think anyone was looking) to see how my arms looked in my euro fitted shirts. One time I was squeezing the pool cue in a attempt to see some definition in my arms and one my buddies caught me and just burst out laughing and went on to tell a few more guys who thought it was equally funny and the story soon spread up and down the hall ways on Monday morning at school. My buddy went on to nickname me “Heart Throb Vinny D” which was the last thing I felt like!
Sean: I’m sure you could go on, lets talk more about your University days in the next interview. Any final comments to anyone reading?
Vince: Yes. If i didn’t have my running, I wish I had muscle in high school. I am confident that having a muscular and strong body would have made me more relaxed, confident, less stressed and would have helped me enjoy my high school days much more. I definitely would have dated more girls or talked to more girls and I would not have been so afraid of confrontation (an entire other subject) and I would have been much tougher and would not have let guys push me around verbally.
I’m not sure if you can relate to my story but if you’re skinny, I don’t care how friggin weak or scrawny you are, I can relate to you and I know how it feels.
That is why you should listen to me. Stop listening to Jay Cutler and Ronnie Coleman. Those guys don’t have a clue of what it’s like to be you. Stop reading those bodybuilding websites and magazines that are covered with guys who use steroids and are just trying to sell you supplements and “drug program” workouts.
They don’t care about you either and they don’t have your best interests at heart. They just want you to buy into their lies and rip you off over and over.
I am dead serious. Stop listening to anyone and everyone who can not relate to your problem. Why would you take advice from anyone who has zero clue what it’s like to have bad genetics, a fast metabolism or long limbs? They did not have to overcome the same obstacles as you so in my opinion, they are not the most credible source of information for you… Would you take money advice from a guy who won the lottery? So why take bodybuilding advice from a guy who has amazing genetics?
Listen to me and do what I tell you. If you’re sick and tired of being skinny and want to become super buff, ripped and muscular and have girls drooling over you and make guys jealous of you start following my muscle building program and you’ll be able to hook up with any girl you want and you’ll get more respect from your buddies that they’ll start asking you for advice.
Don’t miss out on the opportunities that I did…. life is too short to be skinny and average - order my muscle building program NOW.
Click here to get a 21-day risk free trial for only $19.95
–http://www.vincedelmontefitness.com/trial_offer.html
Talk soon,
Vince DelMonte
European-Style Fitness
December 5, 2008
Quick heads up… from January 8th to 16th I’m heading off on an 8-day Caribbean Cruise around the islands of St Maarten, St Kits and St Lucia and I’m going to be meeting up with my buddy Arnel Ricafranca, Jon Benson and another friend you might not know as well, Fabrice Rinaldi, a European bodybuilding champ from France!
Between the four of us, look out ladies
Anyways, Fabrice and Jon are in France right now and I just got this email from Fabrice concerning his new “European-style” training that everyone is talking about.
You may have heard about it already?
I got his permission to forward it to you since it’s Friday night night right now but make sure you check this out before Saturday night or else you’ll miss out on his “European-style” workouts.
Give it a look yourself. It’s really pretty cool.
Vince
———————
{ Forwarded By Permission}
You mentioned that you had over 50 people start your recent transformation contest but only 17 finished? That’s not a surprise…
You probably often get asked, “How do I stay on track?” as often as i do. I just read this study that showed 82% of folds who workout will DECREASE their fitness level in 2009. They are literally going backward…
I am sure you have experienced the feeling, in some sort of way, at some point.
You get rolling on your new program and then something distracts you.
You’re start making some gains but then they slow or stop… you start seeing some changes in the mirror and how you feel but you don’t quite make it all the way to the finish line…
…even as a competitive bodybuilder, I know how that feels… it sucks!
I came up for a solution and thought you could share it with your friends:
I took my book “1 Rep Mass“ and created a completely NEW way of using the System.
Here is my brand way of delivering my book… better than ever and it’s designed to make SURE you and your friends stay on track.
The System comes to you by WEEKLY EMAILS — each workout, once a week, for 12-weeks.
The nutrition plan? I got that down to a science. I give you and your friends a online database with all my Systems’ meal plans for each week…
…TONS of variety…not like my stale contest prep diet…lol… and you will never have to guess at how much to eat.
12-weeks of weekly motivation and pre-planned success strategies will be delivered too.
Plus a few more things…
I’m giving you over 100 exercise videos and over $700 in free bonuses…
…and since we’ll be on the cruise together in a few weeks, I want to give this to your friends at LESS than HALF PRICE.
You get the new book:
1 Rep Fitness: 12 Weeks To Your New Body!
But MAKE SURE you DO NOT go to the website yet.
You know that my website is “1repfitness.com” but that is the FULL PRICE website and I want to send you and your friends to the DISCOUNT page. This will ensure you get the same exact 12-week System, all the bonuses, ad more for LESS than HALF PRICE.
Make sure your friends don’t think I’m bluffing because if they go the the “1repmass.com” site, they’ll pay full price. Make sure tey go to this link I made just for you
– http://www.1repfitness.com/aff/VinceDelMo/discount <– discount.
Same thing… only LESS than HALF OFF.
——- > But there is a catch.
I have a timer on the discount page.
The same real timer you used during your promos.
It’s counting down. Just like in your favorite TV Show “24″… and… It will stop at 0:00:00.
At that point, the sale is over… and right now you and your friends have until SATURDAY to pick up my new System and get started with my weekly custom workouts….
…. weekly custom workouts….
…. emailed to you every week…
…. with my 3-Phase Nutrition Plan…
…. and 700 bucks in bonuses…
…. and more…
….but the timer is ticking down.
Go see the timer and the deal I am offering you and feel free to forward this email on to your friends…
http://www.1repfitness.com/aff/VinceDelMo/discount <– tick-tock
I trust this will help keep you on track.
Instead of trying to get a new body in the New year, you’ll enter the New Year with a new body… Can’t wait to see you on the cruise in 4 weeks!
Sincerely,
Fabrice Rinaldi
Author, “1 Rep Mass” and “1 Rep Fitness”
Inspiring & Shocking Transformation Results!
December 2, 2008
Unbelievable!
Both our male and female place winners won quite convincingly but the battle for 2nd and 3rd in both categories went down to the final lap!
I am awarding the 1st place male and the 1st place female $1,000 cash. Click the link below to see who won:
-> http://www.yoursixpackquest.com/transformation_contest/transformation_contest.html
Read our winner’s success stories and if you wish to comment on any the before and after stories or leave a message for any of the contestants or have any questions for any of the contestants, please post below.
I am very proud of every single contestant and can’t wait to announce the next transformation challenge very soon. Stay tuned.
Vince DelMonte,