Workout routine

You can actually set it up yourself. You train on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday and you add a cardio workout after the last day. You are doing supersets back to back. I’m only gonna give you Monday but you can set up the rest yourself with back to back supersets. So here goes:

Monday:

Full Squat (barbell)

Straight Back - Stiff Leg Deadlift

Cable Seated Row

Incline DB chest press

Close Grip Cable Pulldown

Standing Military Press

Dumbbell Incline Curl

Bench Dip

Single Leg DB Calf Raise

Shrug (barbell)

If a the end of a workout you don't feel every muscle groups that you worket then guess what? You haven't trained it hard enough.

Train hard or stay home! Lucky out

Bodybuilder watch out

…cos if I ever see you preaching your gospel around me I'm gonna kick your ass so bad you'll turn into a screaming meat loaf. 5 day split will inevitably result in over training and injury, I speak from personal experience and lets just say known facts and common sense. Your muscles are not the only thing that needs to recover. Your central nervous system, immune system and hormonal system need rest too. Just because your muscles are telling you "it's ok" that doesn't mean you are ready to go. There is no doubt in my mind that you will not be able to train at sufficient intensity at the third day already. Now intensity doesn't mean spending two freakin’ hours in the gym, it means keeping short rest periods between sets, by that I mean 30-60 seconds. Now with that said ask yourself will your muscles be bigger at the end of a moth if you work them 1 time a week or if you work them 3 times a week with right intensity and still get enough rest? Doing shabillion sets or exercises for a muscle group in one workout, which is preached by bodybuilders is pure suicide. Why would you listen to them anyway? You think they play by the same rules as you? You think when they tell you workout like this, eat like that and drink this shake that that's what they do to look like Hulk? Guess again, they stick a needle where the son don't shine and preach the holy gospel of the bodybuilding magazines. Hah I mean come on people just think with your head a little bit before you take another advice from a bodybuilding mag. I used to do that 5 day split myself but I had so much pain going through my body it was ridiculous. You want big muscles? I know it sounds controversial but if you want to build your body then don't listen to bodybuilders or bodybuilding magazines. You might even pack a few pounds of muscle but guess what? After a couple of months you'll hit a plateau and you'll be stuck there for months, years...is that what you want? To be frustrated? I don't think so. With that said here’s my workout routine which will hit your muscle groups three times a week and you will still recover for your next workout session. It works great for me and is very intense.

Time under tension

Here’s what I see for the most part when I enter he gym…”Wham-zoom, wham-zoom, wham-zoom” The “wham” being lifting the weight and the “zoom” being lowering it. This way you are only using maybe half of your muscle fibers in the muscle you are targeting and the worst part is, the type of muscle fiber (fast twitch) u are using to perform this will go away faster when you don’t workout, than the one you are not even using hah. It’s not only important to lift the weight, you have to control it on the way down. Here’s something you can use next time you hit the gym that will help you build more muscle. Let’s say you’re doing barbell curls for example: Lift the bar as fast as you can, this should last for about 1 or 2 seconds and lower the bar for 3-5 seconds. You can start with 3 on the lowering. Now don’t worry if you are not lifting it fast enough, your fast twitch muscles are still activated if you are just trying to lift it as fast as you can. Here’s a little video by Vince DelMonte to put you through this:

Intensity=muscle growth

Now this is something that can instantly tell you when you walk in the gym, who works out for real and who doesn’t. I got a guy in the local gym who always asks me what is that exercise for, how do you work out, why do you do it like that, why in that order why this why that. Now I don’t mind answering any of these questions at all…AFTER my workout. Why? Because I got no damn time. I got 30 seconds to get from one exercise to another ok? He is always complaining about his physique but when I watched him this is what I saw: talk talk talk talk then do one set then slowly walking to get something to drink then some more talk, then he freakin sits down and watches some TV oh look another set yaaay clap clap clap heh. This is something what most guys do actually; where’s the intensity??? You won’t build muscle this way! Why did you come here? You want to look good? Feel good? Pick it up bub or stay home. Like I already wrote you’re either hot or cold, you either train or your time and money go down the drain. So what is intensity? You can hear people say; “Oh boy I worked out for two hours today, wow that was intense” No it wasn’t it was stupid and not effective, you just took one step forward and two steps back. Keep your workout under an hour. “But I can’t make it in that time I got…” yadda yadda… yes you can, if you can’t your workout routine needs changing. Keep your rest periods short, 30 seconds, use a stopwatch. Intensity means progressively and constantly putting your muscles to unaccustomed stress. It does not however mean that you lift a certain weight then next time take a bigger pause between sets and the lift a bigger weight. Did you really lift bigger? No you didn’t, you cheated yourself and just took a bigger pause and lost the intensity. You need to give your muscles a REASON TO GROW. If you do low weight and high reps, they are NOT going to get bigger. Keep your intensity up at all times, progressively increase weights by little and build new muscles.

Build muscle with progressive overload

This could probably be called your backbone to build muscle mass. Progressive overload basically means to put constant unaccustomed stress to your muscles. You might have heard someone talk about mixing it up with high and low intensity phases. Well…How will your muscles grow with low intensity phases? How will your muscles grow if you don’t give them a reason to grow? They won’t. To build muscle you need to hurt your muscles to the point of avoiding injury, which will make small tares in their microfibers and force the muscles to use the most amount of fibers in it. Your muscles will then be actually “worried” and say “Holy c*ap what was that?!”. This is what gives true potential to your muscles to become bigger and stronger for the next session. Since you put them through something they haven’t experienced yet they will repair and come back bigger and stronger, which means= muscle grow. You should give yourself realistic goals and increase the weights by some 2lb per week. Think about it, it ain’t much for one time but if you are consistent the weight accumulates and so does your muscle mass. When you do this you should keep track of your progress. How do you know if you’ve improved from the last session? You lifted more? That doesn’t necessarily mean you improved or lifted more. This is why you should keep track of your #reps in the set, weight used and your rest periods and overall time spent in the gym. You see if you lifted more weight but took a longer break between two sets then you didn’t do jack s*it. You just rested more, which means you cheated. Use a stopwatch and measure your rest period.

How to build muscle mass

I gotta do this one because of this just idiotic thing I heard in the gym the other day. Here’s the quote: “Don’t do so much weight with your legs, your legs don’t require you to work them with a lot of weight” Hah I mean WTF? Now I don’t know about you guys but when I hear something like this I just smack my head J It’s like this freakin guy just fell from another dimension or something. My point here is don’t just do something blindly that someone tells you even if he has shabbadillion certifications and PHD’s or whatever ok? Think! How exactly do you think your muscles will grow if you train them with low weight heh? So…How do you get big muscles? Now, this question doesn’t have one simple answer I can put in here. Rather a series of factors you should keep in mind if this is your goal. Progressive overload, intensity, time under tension, stretching, rest and nutrition is what I would put emphasis on for now. So here we go.

Know your muscle fibers, build your muscles.

Yes your muscles are build from different types of muscles, which is very important before you even begin lifting if you ever want to build muscle mass. There are total of 7 muscle types but they can be simply divided into 2 groups. Fast twitch and slow twitch. Fast twitch types are utilized with explosive motions. There are also 2 types of these. First type is utilizes with the most forceful contractions. Like when you go all out on the last set if you are doing 3 sets from higher reps with lighter weight and then increase the weight to the last set. When you do like 3 or 4 reps for that last set, this is where this first type of fast twitch muscles are utilized. They will also fatigue the fastest. The second type of fast twitch type is utilized when you use around 80% of your capability for some 30 seconds and are more resistant to fatigue.

The slow twitch muscle group is what you use when you run for an extended period of time. They are very resistant to fatigue but you cannot expect a great deal of force from them as they are slow contracting.

Here is an article by Vince DelMonte which describes this in greater detail.

Learning The Muscle Fiber Types

By Vince DelMonte

Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important. Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types. While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present. Type A Fast-Twitch Muscle Fibers The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest. For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers. They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds. Type B Fast-Twitch Muscle Fibers The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace. For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more. Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density. These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities. Slow Twitch Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch. This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity. These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity. They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power. They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do. These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate. Training The Muscle Fiber Types So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively. Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time. Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities. Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly. For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability. Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’. If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.

Streching

Today I wanna talk about stretching and why it’s so beneficial. It’s interesting that none of the guys in my gym do any stretching because I guess they think it’s not manly enough hah. But guess what, the more you stretch the more you’ll be able to lift. Why? Well because stretching reduces the time you need to recover. I experimented with this for some two months now and it really helps. You just feel more relaxed, your muscles are nice and loose and you feel kinda lighter and refreshed. To most of you stretching is probably boring but I gotta tell you, when I saw the results I loved it, and the results actually come quite fast. Plus you can stretch the way you want, it’s just important you hit all the muscle groups. The guys that say stretching is not tough enough maybe, let me tell you it’s a whole other world of pain out there and it hurts a helluva lot more then weight lifting, that I promise. Optimally you should stretch the same amount you workout. So if you workout an hour, you should stretch for an hour. Yeah yeah I know you’re probably screaming right now heh. But hold on, you can stretch for half the amount you workout to get good results. Plus if you are willing to "suck it up" and endure some more pain by stretching a bit harder you will get more results. Personally I stretch at the end of my workout because I’m warmed up and it’s easier for me then, I sip on my shake and stretch at the same time. So how do you stretch? I start with my hamstrings and legs in general. Then my back, chest, arms and abs. When you stretch let’s say your hamstrings for example, like with every body part you should go to that position where it hurts, then hold it for a at least 30 seconds or for as long as it takes for the pain to calm down. Then you move it some more until you feel the pain again and repeat the process for as long as you wish. You see, this is progress on the spot right here. Not to mention it will help you with your workout routine (I think I’ll be posting some of mine too) :) For example, now when I’m doing squats I can go down to a position where my but is almost hitting the floor, that’s beyond the position where your quads are parallel to the floor and my joints don’t hurt. So there you have it. If you stretch you’ll feel better, you’ll be able to lift more and lift with better form. You can also stretch on your of days, like I'm gonna do today :)

Day1 of the 29 beginner-intermediate program

I’m DEAD, huh pant…yup I'm writting to you from another place :) that was tough…oh man, I gotta handed to Vince…what a workout. I’m still catching my breath oh boy. I had to do shrugs with an empty bar at the end hah. Didn’t have time to stretch, so I must do it tomorrow. Omg before I hit the showers here's an article by Vince on how to make your biceps bigger. Enjoy

How To Build Big Biceps

By Vince DelMonte

The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy wants them. Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'

Someone disagree with me that bicep training has become an unhealthy ‘obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!

My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?

Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.

Problem #1 with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.

Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.

I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

VIEW OR DOWNLOAD
4- Week Bicep Prioritization Program - CLICK HERE

Weight Training Program Notes:

Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.

The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.

Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.

Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.

Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

Conclusion

Focus on gaining an extra 5 pounds of overall weight this next 5 weeks. That works out to gaining about 2 pounds of dry muscle accompanied by some water and glycogen weight. An extra 5 pounds of overall weight should lead to at least an extra inch on your arms. Keep the program going for another 5 weeks and you'll have a whole extra inch on your arm in about 10 weeks! Then tell all your friends to get tickets for the “Gun Show!”

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://VinceDelMontefitness.com/

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Plateaus and how to break through them

I’ll start this one with some quotes from the late Bruce Lee and his friend Stirling Silliphant, from the book "The art of expressing the human body" by John Little. Silliphant and Bruce used to run together. They’d run three miles in about 20 minutes. So one day Bruce goes “We’re going to go five.” Stirling said he can’t go five, cos he’s a helluva older then him. Bruce: “When we get to three, we’ll shift gears and it’s only two more and you’ll do it.” So they ran and did the three and went into fourth and Stirling is ok for about five minutes and then he says to Bruce that he can’t go any more cos he’s going to have a heart attack and die! Bruce said: “Then die.” :) Later Stirling asked him “why did you said that.” And Bruce responded “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are no plateaus, but you must not stay here, you must go beyond them. If it kills you it kills you. A man must constantly exceed his level.” So my question to you is: “Do you have this burning desire?” If you don’t, if you go to the gym to mostly socialize and watch the freakin TV which shouldn’t be there in the first place then “What da hell are you doing in the gym?!” You are either cold or you are hot. If you are cold, stay home, if you are hot then don’t move your focus of your goal. The worst thing you can be is lukewarm. Cos what happens then, you go to the gym, you hit a plateau, it’s hard, and you are officially wasting your time and money. Lee had an attitude “there are no limits”. He even placed it in his logo that read “Using no way as way/Having no limitation as limitation.” This is the philosophy you need to have when hitting a gym. This was Lee’s attitude towards progressive resistance in his training. And this is exactly how you break throw a plateau, by progressive overload. Maybe you don't even know you hit a plateau, heck I didn't realized it until I read Vince's book and this is something you learn in the NNMB program by Vince DelMonte. You progressively increase your weight, now you’re probably wondering “Yeah duh but how do I do that” the aswer is in the rest period. Yup you could say the secret is in you rest period. Which includes, the way you shower, what, when and how much you eat plus when and how much you sleep. Muscle building is 1% lifting weight and the rest is the rest. Do the math yourself. How much time do you spend in the gym, which btw shouldn’t be over an hour, because of your hormone levels and how much is the rest of the day. Of course the time will come when you really can’t add any more weight to a particular exercise but guess what, there are a bunch of others out there. Heck I even made up a few. The NNBM thought me in great detail how to progressively overload my weight lifting program and it works. It is described in great detail if you are coming close to plateaus with your exercises and what you should do about it You should always keep track of your progress though cos how will you know if you made any progress from your last workout. When I said to my friend what he should do if he ever want's to get bigger his response was "whoa but that's all professional"...What?! Oh I see you want your shoulders to be freakin' 4 or 5 inches wider but you want to be all casual and recreational about it? Yeah well, good luck with that. If you want real hardcore results then you gotta train and live real hardcore. But the real deal comes from being consistant to reach your goals. And when you reach them, set new ones. If there's a whicked cycle, then this is the good cycle. Keep rocking, Lucky out.

UDT=Tune up=preventing injury.

There probably isn’t a day in the gym when one of my friends doesn’t complain about pain in some body part. It’s either the back, the knee, the shoulder, it’s “ouch” and “oh God” again and again. Heck I’ll tell you a story, maybe not so funny as it was scary. Check this out: I used to go every day to the gym…yeah by every day I mean from Monday to Monday :) Why? Cos I didn’t know any better. The type of pain that I experienced and was most fascinating to me, I could describe with as if someone took a very thin wire with sort of tiny shredded points all over it and pull it through your right upper chest all the way down your lower left back and pull it up and down and up and down. Yeeah…not very comfy I must say :) but that was nothing compared what happened a couple of times, first time at night when I was sleeping. The pain was so hard it woke me up and I was almost paralyzed, It was in my neck and it felt like The Hulk was squeezing it, I couldn’t move to wake my girlfriend up I couldn’t stretch it out cos it was just to terrible and it hurt even worse when I tried to. The worst thing was that it was getting worse by the second, and trust me I’m not the type of guy to complain about some cramp or muscle soreness but this was insane, all I could do is wait it out. It was as if someone is not choking you but crushing your neck and you can’t o a damn thing about it. Why did this happen? Cos I was lifting heavy without the proper tune up. So let me tell you right now, you got no damn business lifting heavy if you can’t handle your own bodyweight like a toothpick! The UDT=Posture alignment, stretching, specialization, core stability and body weight conditioning. This is what I’ve been going through the past 3-4 weeks and in the NNMB Vince DelMonte calls it the upside down training. Why? Cos to most of you it will feel just like that…upside down. Prioritizing on your weak spots and making them stronger. The chain is only strong as its weakest link, you all know that one and this is what upside down training is all about. You will be able to lift heavier if you weak spots are stronger. Ever had that pain in your forearms when doing pull ups or pull downs or even biceps and couldn’t lift any more because of it. My calves for example were killing me, they were on fire. I was like ok so maybe I should lower my training weight a bit so I did heh, big mistake. In the end I lowered it to some ¼ of what I was lifting on my usual way, but this was tough. They were on fire. But then after two weeks I caught a glance of my calves as I was going out and I was like WTF these guys got bigger :) There are this handy tests I like very much, which can tell you what body part is out of alignment and what you need to do to correct it, if your core is weak ect…so when the time comes to hit the weights you’re all set up and ready to rock.

This is a little insight into what bodyweight conditioning looks like, but trust me the real thing is much harder if because nothing else then cos there are more exercises.

This is a more hardcore Vince's personal version:

Six pack abs-announcement

I’m gonna stray away from my planned posting to give you an announcement about the new No nonsense six pack e-book by Vince DelMonte, and he's giving it away for half the price until Thursday this week. You can check it out here. The star of the show Peter Carvell lost a 100lb in six months and won his six pack quest. If he can do it, heck everyone can right? He’s not an alien :) Personally I don't doubt Vince, he's proven to me that he's the real deal. But if you think this is a scam how do you explain Peter then and if it was it would probably be called six packs in 6 weeks, not months. The price is actually ridiculous when you think about it considering what you're getting with it. The book alone for me is enough but there's a whole freakin' world of bonuses out there, plus the upgraded version to help you get those six packs and keep them. You can check out FAQ here. Oh wait did I forgot to mention the free gift...yup I did heh just go here where you can get you free video coaching lessons, just like the one below. I know this is a good deal even if I am in the bulking phase right now, I'm gonna get it now at lower price so I'm all set up when the time comes, and if you'll excuse me I'm gonna go get my copy right now :)

Introduction

Testing, testing 1 2 3…oh good, this works. :) Hello, my name is Lucky and this is my muscle building blog in which I'll be posting my experiences with bodybuilding and fitness in general. Lately I came up on some great workout books but one stands out of the rest. The name of the book is „No nonsense muscle building“ (NNMB) by Vince DelMonte. I'm gonna keep posting about my progress so you… and me actually :) can keep track of things. The reason I like it better than the rest is in it's precision and the overall completeness. I mean there is really no guesswork left for you here and if you do have questions, Vince will be happy to answer them, I know cos I sent oh I don't know…about 30 :) and I got answered to a good 95% of them. Plus you got the 24/7 coach where all of the asked questions have been answered. The thing that I was most drawn to were the results of the guys who tried it. I just got started with the program 3 weeks ago and this is just a tune up stage to get you ready for the real workout. Today I'm hitting my last week of it but even tho this is „just“ a tune up stage I already got 2.2lb of lean muscle mass in the first 2 weeks. Can't wait to start the real deal, but let me tell you I thought I was gonna die during the body weight conditioning for the first week, my heart was pounding so hard I grabbed my chest so it doesn't fall out heh. Now I’m cool with it, added another circuit which makes 3 total, and I can honestly say I never had a conditioning program like this before. Not in basketball, not in tennis, not in martial arts, not even boating (and those were pretty tough). Well so much for the introduction, I’m really excited about this program, it feels like I’m all set and ready to go ;) Next I’ll be writing about the tune up stage more precisely cos I really think it’s of the essence before you start “lifting heavy”.