Muscle building expert Vince DelMonte has helped over 20,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to experience consistent muscle growth.
Vince unmasks his own secrets that he used for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.
1. Begin with 3 full body weight training workouts every 48-hours.
2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.
1. Begin with 3 full body weight training workouts every 48-hours.
2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.
3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.
4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.
5. Perform each set to muscular failure.
6. Use a training journal and track your progress.
7. Drink at least 4-6 liters of water each day.
8. Vary your rep and set schemes more frequently than any other training variable.
9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.
10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.
11. Eat at least 10-15 serving of fruits and vegetables each day.
12. Focus on compound movements for 80% of your workouts.
13. Alternate between dumbbells and barbells every 2 weeks.
14. Only change an exercise when you plateau on two workouts in a row.
15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.
16. Follow a program for at least 12-16 weeks before trying your next one.
17. Pyramiding your sets to consistently increase your strength 5% each week.
18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.
19. Use a training partner for motivation and an extra push to experience faster muscular growth.
20. Never train hungry if you want to build muscle fast.
21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.
22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.
23. Hire a personal trainer if you have never received professional coaching on technique and form.
24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.
25. Train a muscle group through it’s entire range of motion to stimulate muscle size.
26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.
27. Train your most underdeveloped muscle group first in each workout.
28. Avoid processed food, packaged food and fast food.
29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.
30. Get at least 8-hours of uninterrupted sleep each night.
31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.
32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.
33. Take a complete week off after 12-16 weeks of training.
34. Get a spotter to help you with your heaviest set.
35. Have a training program. Never go to the gym without a plan.
36. Perform 5-10 minutes of dynamic stretching before each weight training workout.
37. Schedule regular ART-therapy or massage therapy to avoid injuries.
38. Cold shower after every intense weight training workout. It sucks, but it works.
39. Eat at least 1 gram of protein per pound of lean body mass.
40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.
41. Train with someone bigger and stronger than you. You'll be challenged and motivated to work out harder.
4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.
5. Perform each set to muscular failure.
6. Use a training journal and track your progress.
7. Drink at least 4-6 liters of water each day.
8. Vary your rep and set schemes more frequently than any other training variable.
9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.
10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.
11. Eat at least 10-15 serving of fruits and vegetables each day.
12. Focus on compound movements for 80% of your workouts.
13. Alternate between dumbbells and barbells every 2 weeks.
14. Only change an exercise when you plateau on two workouts in a row.
15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.
16. Follow a program for at least 12-16 weeks before trying your next one.
17. Pyramiding your sets to consistently increase your strength 5% each week.
18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.
19. Use a training partner for motivation and an extra push to experience faster muscular growth.
20. Never train hungry if you want to build muscle fast.
21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.
22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.
23. Hire a personal trainer if you have never received professional coaching on technique and form.
24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.
25. Train a muscle group through it’s entire range of motion to stimulate muscle size.
26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.
27. Train your most underdeveloped muscle group first in each workout.
28. Avoid processed food, packaged food and fast food.
29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.
30. Get at least 8-hours of uninterrupted sleep each night.
31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.
32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.
33. Take a complete week off after 12-16 weeks of training.
34. Get a spotter to help you with your heaviest set.
35. Have a training program. Never go to the gym without a plan.
36. Perform 5-10 minutes of dynamic stretching before each weight training workout.
37. Schedule regular ART-therapy or massage therapy to avoid injuries.
38. Cold shower after every intense weight training workout. It sucks, but it works.
39. Eat at least 1 gram of protein per pound of lean body mass.
40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.
41. Train with someone bigger and stronger than you. You'll be challenged and motivated to work out harder.
3 comments:
April 20, 2009 at 5:59 AM
Just one word to say : EXCELLENT !
April 22, 2009 at 12:04 PM
interesting article, can be added to the list supplements that can be consumed ..?
August 24, 2009 at 10:58 AM
This is a very interesting article and very easy to read. I even copied it and pasted it in word so I can have my own copy that I can read anytime I want. Keeping a healthy and good body is a wealth.
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