Document Sample

                                                Insane Muscle Gain
                                         free e-report
The Top 20 Ways To screW Up In The GyM
Learn How To Sidestep These Suicide Training
Errors While Trying To Build Muscle...
by Vince DelMonte, Author of No-Nonsense Muscle Building found at

 About The Author                      have a rock-hard, muscular and      ries inspired the creation of No
 Vince DelMonte                        ripped physique while still be-     Nonsense Muscle Building, the
                                       ing fit and functional.             Internet’s number one rated
 If you have never heard of me
                                       After meeting my muscle-build-      muscle building program of it’s
 before than you’re in for a
                                       ing “saviour,” I went on to gain-   time found at www.VinceDel-
 treat! Growing up as an awk-
                                       ing 41 lbs of rock-hard muscle (as ranked
 ward, skinny, endurance ath-
                                       in six months, which lead to my     by It is the
 lete, I earned the nick-name
                                       transformation being featured       only program that you can find
 Skinny Vinny and believed I
                                       all over the Internet as well as    that is endorsed by the Inter-
 had no muscle friendly genes
                                       the International fitness maga-     net’s most reputable sources.
 whatsoever. You can consider
 me a regular guy, with horrible       zine, Maximum Fitness.              Each day, I receive dozens of
 bodybuilding genetics and a            For five years I ran a personal    unsolicited success stories and
 super charged metabolism.             training department, in Ham-        spectacular before and after
                                       ilton Ontario, of 15 full time      pictures from real-life users of
 After a tragic event in his life, I
                                       trainers and became the most        the program, many that you
 retired from long distance run-
                                       sought out trainer in my area.      can read and view for yourself
 ning and entered the world of
                                       I entered the world of fitness      on my website.
 natural bodybuilding (although
 I never saw myself as a body-         modeling a few years ago and        I trust that my personal trans-
 builder per se). I just wanted        in my 3rd show ever, became         formation story, my reputation,
 to look good for the ladies (I        a national fitness model cham-      the expert endorsements and
 was 22 and single at the time),       pion. Currently I write for Men’s   my client success stories are
 and be “that guy” who turned          Fitness Magazine and I am on        enough to reassure this program
 heads on the streets, at the          the Advisory Team for Maximum       is not another trend or scam
 beach and in the gym.                 Fitness Magazine.                   and is the top rated muscle
                                       Do a Google search on my name       building on the Internet for a
 I wanted to be “that guy” who
                                       and you’ll see that I am a real     reason!
 people starred at while he
 trained and “that guy” who            person, my website is not a         I see no reason why you can not
 people approached and said,           scam and that I can and want        build the body of your dreams
 “What should I do to look like        to help you achieve your lean-      unless you are not truly com-
 you?” I wanted to prove that          est and most muscular physique      mitted to your goals and not
 any regular guy with horrible         ever!                               willing to put in the effort.
 genetics, no matter what your         My personal success story and
 age, could build muscle and           thousands of client success sto-
                           © Vince Delmonte 2008-2009.                           1
                                              All rights reserved.
Introduction                                                                                            HOW TO AVOID
Can I ask you a couple of                                                                               OVERTRAINING
honest questions?
Who in the last 10 years has influenced
you the most with regards to how to train?                                                                 DRUGS:
Where have you and where has everyone
else learned how to build muscle?                                                                      • Never perform more than 4-12 TOTAL
                                                                                                       work sets per workout. Yes, this is far
Would you agree that              training for                                                         less than performing the bodybuilders’
bodybuilding magazines            “general fitness”                                                    suggested 12-24 sets per muscle
and websites have                 results and just                                                     group! Unless you are in a contest to
                                  want to decrease                                                     see how many sets are possible per
contributed to the bulk of
                                                                                                       workout, then your focus should be to
the training information          your stress levels
                                                                                                       spark the muscle into growth and then
and misinformation                then you must                                                        go home.
                                                                     and how to spend every
today? I don’t want to            learn to filter out the noise
                                                                     minute in the gym. Isn’t
be completely critical,           and nonsense you are                                                 • Never follow a program out of a
                                                                     that refreshing?                  popular bodybuilding magazine
but I am sure you would           bombarded with each
                                  day and follow a weight                                              – unless you are on steroids. Chest
agree that the majority of
                                                                      The reality is that there        on Monday, Back on Tuesday, Legs on
mainstream bodybuilding           training program and meal
                                                                      is plenty of free advice         Wednesday, and so forth. I question
literature caters to the          plan designed for you.                                               the workout intensity and recovery
                                                                      dished out in the gym,
genetically gifted or to the                                                                           ability if anyone can make weekly gains
                                                                      which can really roadblock
drug user – which leaves          In my muscle building                                                from this conventional approach -that
                                                                      your gains if taken literally.   clearly reflects a blatant acceptance of
the rest of us wandering...       course, No-Nonsense
                                                                                   This can begin
                                  Muscle              Everything in life starts                        tradition without any thought applied.
                                                                                   a downward
Today, with the jungle of         Building,           off as a dream. if you
                                                                                   spiral of making    • Never train continuously for longer
conflicting and misleading        I share a            don’t have that vision                          than 12 weeks. Hardgainers will
                                                                                   guys believe
messages, I do not want           blueprint                                                            actually benefit from taking a half week
                                                     you’ll never make things      they are
you to make the same              of the most                                                          off every sixth week of hard training to
                                                      happen.”Gary Strydom         ‘hard-gainers’      allow their muscular, neural, hormonal
titanic mistakes and              fundamental
                                                                                   when they           and immune system to FULLY
training errors that may          principles and
                                                                      are really not. Training         recharge. Try this one tip and watch
be costing you hundreds           techniques that MUST
                                                                      for up to 2-hours a day.         your strength go through the roof!
of hours in the gym with          be executed to gain up to
                                                                      Taking out a small loan
nothing to show for your          5-pounds of lean muscle                                              • Following 3 sets of 10, 3 sets of 12, 3
                                                                      for the next supplement
hard earned training              mass each month!                                                     sets of 8 – any program that begins with
                                                                      breakthrough and even            3 sets of whatever was clearly copied
efforts. While I was
                                                                      resorting to drugs. None         from someone else and, again, clearly
known as “Skinny Vinny,”          Once you master these
                                                                      of this is recommended or        reflects the historical mistake of copying
I also fell into the trap         principles you will be
                                                                      necessary.                       tradition without any thought applied.
of taking advice from             anchored to a proven set                                             Doing 3 sets of whatever for each
unqualified ‘experts’,            of criteria required to gain                                         exercise in the workout is a surefire way
                                                                      I wrote this report to
reading rehashed                  muscle and gain weight                                               of overtraining.
                                                                      touch on, in my opinion,
magazines, trading wads           progressively without
                                                                      the most popular and             • Never train more than two days in a
of cash for different             getting fat. Stack up any
                                                                      damaging screw-ups               row. I question anybody’s recovery
supplements and still             information, concept,
                                                                      used when trying to gain         ability to train more than two days in a
got comments like, “You           hype or advice against                                               row. It typically takes up to 24 hours to
                                                                      muscle mass – whether
workout with weights?”            these principles – and you                                           fully replenish your glycogen reserves
                                                                      you want 5-pounds or
Yes, it was frustrating not       will never be frustrated,                                            so by taking a day off every two days
                                                                      50-pounds.                       you are allowing your energy reserves
knowing how or being              confused or disillusioned
                                  ever again. You will know                                            to be replenished and optimized.
able to build muscle.
                                                                      It’s hard to say with
Unless you are content            exactly what to believe

                               © Vince Delmonte 2008-2009.                                              2
                                                  All rights reserved.
                     absolute certainty if these    advanced recovery                          neglects your unique
                     screw-ups are having a         methods to take charge                     resting metabolic rate,
 smarter             negative effect on your        of your training and                       your unique cost of daily

investing :          progress, but, generally,      accelerate your ability
                                                    to recuperate and train
                                                                                               activity, your unique
                                                                                               cost of exercise activity
                     speaking I’m very
Experience vs.       confident that they are.       again.                                     and the thermic effect of
  Discipline         So without further ado,                Screw-up #2:
                     here they are:                     Not Eating Enough                        2. You combine the
                                                    Calories And Eating The                      wrong food at the wrong
                     The Top 20 ways to s                  Wrong Calories                        times. Obviously eating
                     crew up in the gym!            I know you have heard                        3000 calories of chips
                                                    it before but I will say it                  and Doritos is not as
                            Screw-up #1:            again – if you are not                       effective as eating 3000
                     Fear Of Overtraining           eating enough calories,                      calories of high quality
                     Overtraining is a result       you will NEVER gain                          carbs, fats and proteins.
                                                    weight, no matter what                         Lorem ipsum dolor sit amet,
                                                                                                 There are also a few
                     of training too frequently
                                                    you do. THERE IS NO                        consectetuer adipiscing elit, sed
                                                                                                 critical windows in the
                     and/or too long. Don’t                                                      diam nonummy nibh euismod
                     take a microscope to the       WAY AROUND IT! Even                          day when you must
                                                                                                 tincidunt ut laoreet dolore erat
                     definition. Overtraining       if you have the perfect                      consume the erat volutpatut
                                                                                                magna aliquam majority
                     is as simple as that –         training routine, you will                   of your nutrients to
                                                                                                   wisi enim ad minim veniam,
                     overtraining. It is a result   never grow unless you                        maximize exerci tation lorem
                                                                                                quis nostrud muscle
                                                    provide your body with the                   wisi ullamcorper. Et iusto odio
                     of one of the following:
                                                    proper nutrients. It’s like                 te ignissim qui blandit praesent
                                                                                               luptatum zzril delenit augue duis

                       • Training too frequently    saying you want           I train consistently,         If you wish to
                                                                                                             dolore te feugait nulla
                       or in excess.                to build a house                                                  that
                                                                            sleep 10 hours a night,
                       • Training too long.         but you don’t                                           your muscles
                                                                               never go partying,
                       • Inadequate recovery.       have enough                                             have enough
                                                                            never drink, and never fuel to support
                                                    bricks, cement
                                                    or wood. It will         eat junk food...I don’t        your workouts,
                     Mainstream bodybuilding
                     literature and science
                     have traditionally focused
                                                    be impossible to
                                                    build that house.
                                                                                like it. Jay Cutler
                                                                                                      ”     train intensely,
                                                                                                            recover from
                     on the symptoms rather         It’s like trying to buy a                workout to workout and,
                     than on the prevention         $100,000 house and you                   let’s not forget, grow NEW
                     of them. You often read        only have $50,000. It’s                  muscle, you have to keep
                     articles on ‘overtraining      going to be downright                    track of what you are
                     syndrome’ and ‘planned         impossible.                              eating every day.
                     overtraining’. This is
                     unnecessary. If you are in      Long story short – if you                There is no way around
                     control of the training and    are not growing, there                   it. This is the number
                     recovery process, if you       could be two problems:                   one reason why skinny
                     train for predetermined                                                 guys never gain weight
                     periods and recover in           1. You have not applied                or why anybody, for that
                     predetermined ways,              energy balance (energy                 matter, will not make the
                     then you don’t need to           in versus energy out)                  quality gains that they so
                     know anything about              properly. It is a lot                  desperately strive for.
                     ‘overtraining syndromes’!        trickier than simply
                     My online muscle                 multiplying your body
                     building course does not         weight by a factor of
                     talk about ‘overtraining         18-22 as most authors
                     syndromes’, but teaches          suggest. This factor

                 © Vince Delmonte 2008-2009.                                                 3
                                    All rights reserved.
                                    try and “guess” your way      growing again. Imagine
    Included in my program          to a ripped physique by       how muscular you will
    is a metabolic growth           following a “I eat healthy”   be when your intake is
    calculator that will do all     approach to nutrition. So I   6000 calories! You are
    the math and calculations       became the first website      in complete control of
    for you.                        to release an entire set of   how big you get! There
                                    84-day meal plans, which      is no guesswork for you
                                    range from 2000 to 6000       whatsoever.
                                    HEALTHY calories to
                                    make the eating process                 Screw-up #3:
                                    as simplified as possible.       Not Sleeping Enough
                                                                  So how does sleep relate
                                                                  to the phenomenon of
                                                                  building big muscles?
                                                                  The number one reason
    You will know exactly                                         getting enough sleep is
    how many calories                                                   Lorem ipsum because
                                                                  so important isdolor sit amet,
    your body needs on                                              consectetuer adipiscing elit, sed
                                                                  Growth Hormone levels
                                                                      diam nonummy nibh euismod
    your workout and your                                         rise 30-45 minutes after
                                                                      tincidunt ut laoreet dolore erat
    non-workout days. The                                         falling asleep, and a
                                                                     magna aliquam erat volutpatut
    metabolic calculator will                                           wisi quality minim veniam,
                                                                  higher enim ad of sleep
    take into consideration         growing again. Imagine        releases Testosterone. lorem
                                                                     quis nostrud exerci tation
    your specific goal: Do          how muscular you will             wisi are more than a
                                                                  If you ullamcorper. Et iusto odio
    you want to maintain, cut,                                       te ignissim qui blandit praesent
                                                                  recreational weight lifter
                                    be when your intake is
                                                                    luptatum zzril delenit augue duis
    progressively gain muscle       6000 calories! You are        whose trips to the gym
                                                                       dolore te feugait nulla facilisi.
    or gain muscle as fast as       in complete control of        include more motivation
                                                                         orem ipsum dolor sit amet.
    possible? It takes into         how big you get! There        than to pick up the cute
    consideration your age,         is no guesswork for you       receptionist, I would
    sex, body fat percentage        whatsoever.                   suggest the optimal 8
    and non-exercise activity                                     hours. However, this
    level.                                                        is a very individualistic

      “   Anything you can do
          to make you training
                                                                  measure and as low as 6
                                                                  hours can be adequate for
         harder is a step in the

            right direction.
                                                                  Also, it is rumored that
             Mike Mentzer
                               ”                                  every hour of sleep you
                                                                  get before midnight has
    As discussed above,
                                                                  the equivalent affect of 2
    hitting your goals calories
                                                                  hours sleep. So if you go
    is only half the battle. I am
                                                                  to bed at 10 pm and wake
    guessing that you want to       You will literally be told
                                                                  up 6 am, you will feel as
    gain clean, lean muscle         EXACTLY what to eat
                                                                  if you have just slept 10
    mass? You don’t want to         every 2-3 hours in the
                                                                  hours (not the actual 8
    get a damn pot belly in the     exact portion sizes and
                                                                  hours). I have to admit
    process to hide your true       even how to cook it. Each
                                                                  that I have experienced
    shape?! You must eat            plan comes with grocery
                                                                  higher quality sleep going
    clean and healthy calories      lists as well. Once your
                                                                  to bed earlier.
    in addition to your caloric     gains slow down on
    surplus.                        one meal plan, you start
                                                                  Take advantage of power
                                    to follow the next one
                                                                  naps – they are not for
    I know how difficult it is to   up and instantly start

© Vince Delmonte 2008-2009.                                       4
                   All rights reserved.
                     wimps. Professional            not grow larger than they         Assuming your training,
                     bodybuilders take them         must to accommodate this          nutrition, lifestyle and
 smarter             regularly in the course of a   one specific stress.              sleep habits are operating

investing :          day so there is something
                     to be said for them.           Don’t get me wrong.
                                                                                      on the optimal end of the
                                                                                      spectrum, introducing
Experience vs.       20-minute naps in the          Your body will adapt              supplements will MAYBE,
                     middle of the day are said     muscularly, neurologically        AT BEST, make a 5-10%
  Discipline         to be the equivalent of a      and structurally to this          difference. You will be
                     2-hour sleep. Again, try it    specific stress – but it will     more successful taking
                     out and see for yourself.      stop and end there. Even          your fitness to the next
                     Naps are extremely             if you are increasing reps        level by working on your
                     beneficial if you did not      and sets, the muscles             training, nutrition and
                     sleep the night before.        will grow minimally, but          sleep first. It will also be
                                                    there will be NO sufficient       easier on your wallet!
                     Remember, your                 reason for them to grow
                     muscles grow when you          further because you are           Powders are nothing
                     rest – this is the time        still within your natural         more than crushed up
                     between weight-training        threshold.                        food and loaded with
                     sessions. Sleep is the                                           artificial flavoring and lots
                     best opportunity to let your   So if you want to gain            of chemicals to preserve
                     muscles rest.                  2-5 pounds of muscle              their shelf life.
                     Sleep is a powerful tool       a year, keep following            Shakes are certainly
                     that costs you nothing! I      conventional training             convenient and may
                     teach a simple technique       programs because                  assist you in reaching
                     that will allow you to         they are not made for             your goal calories, but do
                     determine exactly how          extraordinary gains. I            not ever kid yourself that
                     much sleep you should be       did not gain 41 pounds            they will have the same
                     getting each night in my       of muscle over the                anabolic effect as food.
                     recovery chapter.              course of six months
                                                    by accident and neither          Dumping chemicals,
                           Screw-up #4:             did my success stories.          artificial colours, flavoring,
                     Not Training Above Your        They gave their muscles          sugars, sweeteners and

                             Threshold              a reason to          Everybody wants to      preservatives
                     The stress must be heavy       change by                                    into your body
                                                                        be a bodybuilder but
                     enough to exceed the           focusing on                                  basically turns it
                                                                       don’t nobody want to lift
                     normal threshold of your       increasing their                             into a toxic waste
                     muscles. Training with         current strength no heavy-ass weights. dump! And did
                     weights at your 60-80%
                     1 Rep Max (RM) will not
                                                    by at least 5%
                                                    every 1-2 weeks
                                                                          Ronnie Coleman
                                                                                            ”    you know that
                                                                                                 this toxic waste
                     stimulate NEW muscle           which I will show you            loves to attach itself to
                     growth.                        how to do in my 29-week          your fat stores, making
                                                    programs                         it even harder to get rid
                     In other words, if you                                          of body fat? And can
                     simply want to have the                                         you imagine how much
                     ability to lift weights to            Screw-up #5               harder it will be to build
                     ‘failure’ using 60-80%                 Relying On               massive muscle in a toxic
                     of your 1 Rep Max,               Supplements To Gain            environment? What goes
                     then keep doing this                       Size                 in must come out!
                     because your muscles will      Supplements will NOT
                     accommodate this specific      stimulate muscle growth –        Put garbage in and
                     stress. Your muscles will      exercise will.                   garbage will come out

                 © Vince Delmonte 2008-2009.                                      5
                                    All rights reserved.
                     in the form of decreased
                     energy, slow recovery,                   Screw-up #6                         Screw-up #7
 smarter             poor appetite, poor                    Low Testosterone                Not Making Consistent

investing :          sleep and poor attitude                      Levels
                                                       If you are pumping
                                                                                                 Strength Gains
                                                                                           Let’s be honest. When
                     – all elements critical for
Experience vs.       muscle building.                  MASSIVE amounts of                  was the last time your
                                                       anabolic steroids into your         strength really went up?
  Discipline         When was the last time an         veins to ARTIFICIALLY
                     athlete won, or a medal           increase testosterone             Has your strength
                     was won, or a team won            levels, then stop reading!        averaged at least a 5%
                     on pills, powders and             However, if you are a             increase from week to
                     shakes? Never! Don’t get          drug-free trainee, what           week or even month to
                     me wrong, there are many          you DO need is every              month?
                     time-tested and powerful          single secret that will
                     products that
                     will enhance             HERE IS A EXAMPLE OF A CONVENTIONAL BODYBUILDING ROUTINE.
                     your recovery,               LET’S TAkE A qUICk LOOk AT WHAT’S REALLY HAPPENING:
                     hormonal levels         Squats            3 x 10            20% of workout quads= 60%
                     and assist in                                                                 Workout

                     muscle growth,          Leg Press         3 x 10            20% of workout
                     and I give              Leg Extension 3 x 10                20% of workout
                      you an inside          Leg Curls         3 x 10            20% of workout Hams: 20%
                     look at the
                                                                                              Lorem ipsum dolor sit amet,
                     supplement                        provide the level of                 you are like most
                                                                                         Ifconsectetuer adipiscing elit, sed
                     industry in my book.              support necessary to              trainees, you got stuck at
                                                                                            diam nonummy nibh euismod
                                                       optimize T-levels safely             tincidunt weights dolore
                                                                                         the same ut laoreet after erat
                                                       and naturally!                    the first few months of
                                                                                         your first ever exposure
                                                       There are too many tips           to bodybuilding. If not –
                                                       and tricks to discuss             congratulations, I applaud
                                                       here, but I would like to         you and you are doing
                                                       share a few of the most           something right. I’m also
                                                       common tricks to keep             confident in saying that
                     On top of that I include an       your T-levels elevated            you made the majority of
                     entire section dedicated          and not dropped to that of        your muscular gains in
                     to the exact supplements          the guys in the ‘arts and         the first few months that
                     I personally use and              crafts’ club!                     you began lifting properly.
                     recommend to my clients                                             Is it safe to say that your
                     and the ones I have been          Training too long,                muscular gains leveled
                     using for years. I will tell      lacking true intensity, not       off at about the same
                     you where to buy them,            targeting your legs, high         time your strength gains
                     which companies that are          stress levels, not enough         leveled off? Coincidence?
                     safe and effective and the        monounsaturated fats and          Hardly!
                     exact brands.                     training at the wrong time
                                                       of day, amongst many              Your muscular size is
                     You will literally save over      other pitfalls, can lead          ALMOST (there are many
                     hundreds of dollars each          T-levels to drop so low           other factors we do not
                     year when you discover            that ‘Captain Willy’ will go      have time to discuss here)
                     the few supplements that          on permanent vacation.            a direct correlation to your
                     are necessary and the                                               muscle strength. Have
                     dozens that are useless.                                            you ever seen someone

                 © Vince Delmonte 2008-2009.                                           6
                                    All rights reserved.
                     who can bench press,                   Screw-up #8                your entire workout and
                     squat or deadlift a few          Training Instinctively           throwing some random
 smarter             hundred pounds with a            And Listening To Your            exercises together and

investing :          small physique. Very,                      Body
                                                    Do professional athletes
                                                                                       training until you “feel” like
                                                                                       it’s enough.
                     very rarely!
Experience vs.                                      and teams practice
                                                    instinctively? Do                  How do you monitor
  Discipline         Muscle size and strength
                     are relative to each           competitive long-distance          your progress? How
                     other. The stronger            athletes train without             do you know if you’re
                     your muscles become            their stopwatch? Of                gaining or losing overall
                     the bigger they will be        course not! So why                 strength? How do you
                     become and vice versa.         would someone trying to            know what the purpose
                     Follow a program that          build muscle employ an             of the workout is? Every
                     prioritizes improving your     ineffective and unproven           workout you perform
                     strength consistently and      tool that can lead you             should be based on “out
                     trust that mass will follow!   astray?                            doing” your previous
                                                                                            Lorem ipsum dolor sit
                                                                                       workout and leading amet,
                                                                                        consectetuer adipiscing elit, sed
                                                                                       to an end result. My
                     Both of my 29-week             Building muscle is
                                                                                          diam nonummy nibh euismod
                     training schedules leave       based on improving                 workout plans are based
                                                                                          tincidunt ut laoreet dolore erat
                     you with zero guesswork        the intensity of the                 magna aliquam simple
                                                                                       on ‘reason’ and erat volutpatut
                     and are based on               workout progressively                   wisi enim measure
                                                                                       formulas to ad minim veniam,
                     structure and progression      each session. So why                 quis nostrud exerci poorly
                                                                                       your intensity - nottation lorem
                     and tell you exactly which     complicate things by                  wisi ullamcorper.
                                                                                       defined instincts! Et iusto odio
                                                                                          te ignissim qui blandit praesent
                     muscle groups to train,        following this ‘inner
                                                                                         luptatum zzril delenit augue duis
                     on which days, the exact       compass’ that has never                     Screw-up #9
                                                                                           dolore te feugait nulla facilisi.
                     number of reps, sets and       been scientifically verified         Focusing On Getting A
                                                                                             orem ipsum dolor sit amet.
                     everything else. Whether       to work?                                          Pump
                     you are young or over 40,                                             The ‘muscle pump’ is
                     a beginner or advanced,        Do you really think                    described as when you
                     I’ve got a program for you!    your body can decipher                 put your muscles under
                                                    between the intensity of               an extended period of
                                                    9 reps with 225 lbs in 30              constant tension. As
                                                    seconds and 13 reps with               your muscles stretch and
                                                    185 lbs in 45 seconds?                 contract they become
                                                    Of course not!                                    gorged with

                                                    Aside from
                                                                    “      Bodybuilding is much
                                                                         like any other sport. To
                                                                                                      blood that
                                                                                                      makes them
                                                    hearing your        be successful, you must       feel tighter and
                                                    muscles              dedicate yourself 100%       fuller.
                                                    yelling at you      to your training, diet and
                                                    to stop when            mental approach.          Getting a
                                                    the going gets
                                                    tough, can you
                                                                        Arnold Schwarzenegger
                                                                                                ”     muscle pump is
                                                                                                      not necessarily
                                                    really interpret which was                        what causes
                                                    more intense? It is one                the muscle to grow.
                                                    thing to train instinctively           Doing 100 reps with a
                                                    during a set and squeeze               light weight will create a
                                                    out an extra few reps                  huge pump – but does
                                                    because you’re feeling                 this make a muscle grow?
                                                    really good today. But I               Of course not! Distance
                                                    do not advice “winging”                runners get a pump in

                 © Vince Delmonte 2008-2009.                                          7
                                    All rights reserved.
                     their legs when they sprint       oxygen. Lactic acid is a         a whole list of other
                     uphill and do they get big        WASTE product and does           supplements; think
 smarter             muscles? Heck, no!                NOTHING to build muscle          they need to ‘split’ their

investing :                                            weight.                          workouts into ‘body parts’
                                                                                        and are trying to build
                     Most bodybuilders swear
Experience vs.       by the ‘pump’ and preach          Now if you are lifting           muscle in an over trained
                                                       extremely heavy weights          and undernourished
  Discipline         that you are shuttling
                     more nutrients into the           and achieving a pump,            state...and then wonder,
                     muscle – but is that what         then this is a very good         ‘Why can’t I gain weight?’
                     is really happening?              indication that you are          They have no idea that
                                                       making the muscle fibers         these programs don’t
                     Sure it feels great,              work fully. I would only         work without drugs.
                     like Arnold says in the           use the pump as an               These are DRUG routines
                     unforgettable scene in            indicator to reveal how          and drug routines don’t
                     Pumping Iron, but all that        well you are ‘targeting’         work for natural guys.
                     is occurring is a ‘back-up’       the working muscle, not          Period.
                     of blood. The blood is            as a guide to mark your
                     ‘stuck’ inside the muscle,        success.                         The modern mainstream
                     which creates that much                                            bodybuilding magazines
                     worshiped tight and full                   Screw-up #10            at the newsstands (and
                     look.                                Reading Bodybuilding          even mainstream male
                                                                 Magazines              and female fitness
                     The blood that’s backed             Do you think professional      magazines are guilty)
                     up into the muscle has              athletes and professional      are really just ‘muscle
                     hit a dead end and has              strength training coaches      comic books’ written
                                                                   read bodybuilding    at a 6th grade level.
                     nowhere to          The weight is the
                     go. If you                                    magazines? If        They glorify drug-using
                                      medium that connects                              ‘bodybuilders’ and portray
                     had fresh,                                    so, it is probably
                                         the brain with the        only for humor       them as the picture of
                     new blood,
                     that would        muscle. Everybody’s         and to see what      health. They cleverly
                     be great, but     trying to buy muscle        kind of hype their   combine two or three
                     unfortunately these days but it can’t         athletes are being   rehashed articles, a lot of
                     you just have                                 exposed to. Do       pictures, gimmicks, sex
                                        be done. Building
                     old, stale                                    you think high       and hype to sell this hype
                                        muscle has to be a
                     blood getting                                 quality, world-      to millions. And what do
                                     love affair. That’s what                           porn-like photo sections
                     ready for a                                   class athletes
                                      makes muscles grow.          and coaches          have to do with a muscle-
                     snooze. That
                     will NOT help           Tom Platz      ”      follow the advice
                                                                   found in these
                                                                                        building magazine? The
                                                                                        publishers of some of
                     you gain
                     weight or build muscle              magazines? And if THEY         these magazines beat the
                     mass!                               don’t, WHY THE HECk            hell out of this marketing
                                                         WOULD YOU! Even                tactic, with partially nude
                     The pump that is built              though these magazines         women with their rears
                     up by the blood in your             may have inspired              hanging out of thongs. It
                     muscles will usually                millions, they have done       would be nice if men could
                     occur after you repeat set          a better job at misleading     pick up a bodybuilding
                     after set, which results            millions.                      magazine to learn some
                     in the famous ‘burning’                                            quality information and
                     sensation known as                 It’s unbelievable how           not end up getting an
                     lactic acid. Lactic acid          many young guys think            erection!
                     forms in the absence of           they need creatine and

                 © Vince Delmonte 2008-2009.                                     8
                                    All rights reserved.
                     Supplement companies                      Screw-up #11           If your biceps can curl
                     have always been a part              Not Keeping A Training      50 lbs but your forearms
 smarter             of fitness publications                       Diary              are constantly failing

investing :          (although it was not               Tracking your progress
                                                        is mandatory. This is like
                                                                                      first, then what is the
                                                                                      weaker link? Correct,
                     as blatant in the past)
Experience vs.       and now                                        professional      your forearms. Will

  Discipline         marketers      “     The path to added
                                        muscle is consuming
                                                                    sports teams      your forearms ever get
                                                                                      stronger and will you ever
                     are the                                        competing
                                        more calories than the      without           make further gains on
                     writers and
                     the product       amount needed to keep        keeping score.    your biceps if you do not
                     is no longer a         your current            Or like runners   fix the root problem? No!
                     magazine but bodyweight unchanged.             and swimmers
                     rather bottles
                     of pills and
                                            Dorian Yates
                                                              ”     working out
                                                                    without a
                                                                                      Consider dominance in
                                                                                      quad dominant (squats
                     protein powders etc.                           stopwatch.        and squat variations)
                                                        How do you expect to get      exercises versus hip
                     I would say almost 70% of          better? In my opinion,              Lorem exercises
                                                                                      dominantipsum dolor sit amet,
                                                                                        consectetuer adipiscing elit, sed
                                                                                      (deadlifts and deaflift
                     the articles in magazines          if you workout without a
                                                                                          diam nonummy nibh euismod
                     have a marketing purpose           logbook, you might not be     variations): Surprise,
                                                                                          tincidunt ut laoreet dolore erat
                     and it’s even hard to tell         that serious and should          magna that your quads
                                                                                      surprise aliquam erat volutpatut
                     these days what is an ad           reconsider the reasons               more developed than
                                                                                      arewisi enim ad minim veniam,
                     and what is a legitimate           you workout. Feel free        your hamstrings and lorem
                                                                                         quis nostrud exerci tation
                                                        to continue working out           wisi ullamcorper. Et iusto odio
                                                                                      calves! And I also would
                                                        - just do not expect any         te doubt that blandit praesent
                                                                                      not ignissim qui your calves
                                                                                        luptatum zzril delenit augue duis
                     Bottom line, there are too         exceptional gains.            and hams are weaker
                                                                                           dolore te feugait nulla facilisi.
                     many rich supplement               Whether or not you buy        relative to your quads,
                                                                                             orem ipsum dolor sit amet.
                     companies and too many             a formal training log         causing an anterior pelvic
                     frustrated weightlifters           or simply use a mini          tilt (quads are over-
                     who are not gaining the            notebook, here is a list of   reactive and hams are
                     size and strength they             things you should keep        under-reactive) resulting
                     deserve. Another reason            track of:                     in the start of lower back
                     I wrote No Nonsense                                              pain...
                     Muscle Building was to               • Muscles Trained
                     educate you on how the               • Exercises Used            There are two main
                     body works before you                • Weight Used               reasons why trainees
                     start training haphazardly,          • Number of Sets            never make consistent
                     just because you read it in          • Time to Complete          muscular and strength
                     an article or a magazine.              Workout                   gains on a program like
                                                          • Time of Day               this – this is a very generic
                                                          • Energy Levels             example but I think you
                                                                                      will get the point:
                                                            Screw-up #12
                                                             Ignoring The              1) It prioritizes the
                                                             Weaknesses                same muscle sequence
                                                      You’re only as strong            endlessly – assuming
                                                      as your weakest link,            this is what you might do
                                                      correct? Many claim to           every time you perform
                                                      understand this principle        this workout, you will be
                                                      yet these same individuals       emphasizing your quads
                                                      seem to ignore it in             every workout. Guess
                                                      application.                     what happens to your
                                                                                       hamstrings and calves?

                 © Vince Delmonte 2008-2009.                                          9
                                    All rights reserved.
                      They begin to lag and       to pay for your rehab        working in the trenches
                      become limiting factors     therapists next vacation!    with regular people
 smarter              in making consistent                                     like you every day with

investing :           strength gains. How         I guarantee you will not
                                                  find another program
                                                                               various injuries and mis-
                      will you ever make
Experience vs.        them bigger if they are     on the Internet that
                                                  dedicates the first                   Screw-up #13
  Discipline          always trained last with
                      a sub-max load? In my       phase of the program         Not Stretching At Least
                      e-book I share a simple     to what I call, Upside           Half The Amount Of
                      yet powerful strategy to    Down Training. UDT                Time That You Lift
                      make your weakest link      is a complete, step-by-     Stretching is not relatively
                      the strongest and how to    step training phase that    popular nor has it ever
                      prevent plateaus.           focuses on improving        been. Most ‘current’
                                                  posture, increasing weak    thinking leads you to
                      2) It prioritizes one       core muscles, developing    believe that stretching is
                      muscle group by volume      underdeveloped body         ‘bad’ and results in a fear
                                                  parts, increasing                 Lorem ipsum dolor sit amet,
                                                                              of the unknown, leaving
                      – this simply means that
                      the muscles receiving       flexibility, boosting         consectetuer it all together.
                                                                              you to avoid adipiscing elit, sed
                                                                                  diam nonummy nibh euismod
                      a greater percentage        shoulder stability,         I think the ‘fear’ is more
                                                                                  tincidunt ut laoreet dolore erat
                      of training time and        minimizing imbalances            an excuse for laziness
                                                                              ofmagna aliquam erat volutpatut
                      effort will receive the     and improve overall               wisi ignorance of what
                                                                              and anenim ad minim veniam,
                      greatest benefit and        cardiovascular              stretching can actually do.
                                                                                 quis nostrud exerci tation lorem
                      improvements. Common        conditioning.                   wisi ullamcorper. most odio
                                                                              And interestingly,Et iustoof
                                                                                 te ignissim qui blandit praesent
                                                                              the anti-stretch advocates
                      sense, right? It’s
                                                                                luptatum zzril delenit augue duis
                      amazing how many                                        change their reasoning
                                                                                   dolore te feugait nulla facilisi.
                      guys wonder why their                                   every few years and amet.
                                                                                     orem ipsum dolor sit
                      arms, calves and abs                                    cannot even touch their
                      are non-existent. Think                                 toes!
                      about it. Where do you
                      allocate the volume                                     Many ‘believers’ in
                      of your own workout?                                    stretching have learned
                      Don’t be surprised                                      the side-effects of not
                      if your weaknesses                                      stretching, not stretching
                      are receiving a lower                                   enough and not stretching
                      percentage of volume                                    effectively. Before you
                      relative to your stronger                               read any more literature
                      and bigger muscles.                                     on the academic stretch
                                                                              debate, I encourage you
                      As a professional                                       to decide on this one
                      fitness trainer I preach                                yourself by putting my
                      the philosophy that,                                    stretching programs into
                      “General programs           Most guys try to build a    action. Upside Down
                      create general results.”    nine story building and     Training includes a years
                      Almost 95% of programs      then realize they did       worth of upper body and
                      you can download for        not begin with a proper     lower body flexibility
                      free or copy from a         foundation and get          workouts. Again, another
                      magazine make the           injured. Not you! UDT       subject that if often under
                      assumption that your        is an incredibly unique     looked in other programs.
                      body is perfect alignment   training program that I     I’m confident that your
                      and has not imbalances.     developed after years of    initiation of this flexibility
                      This is a perfect way                                   training program will

                 © Vince Delmonte 2008-2009.                                 10
                                    All rights reserved.
                     teach you the hidden            Golden Rule to making                    muscle growth without
                     and underestimated role         continual muscle gains.                  going to failure. So why
 smarter             of flexibility training.        Interestingly, there is                  do so many insist that

investing :          manual and test out             no activity outside the
                                                     gym that demonstrates
                                                                                              ‘failure’ is an absolute law
                                                                                              for stimulating muscle
                     my recommendations
Experience vs.       yourself. And I’m               this ‘going to
                                                                          “   You’ve got to block out growth when so
                                                     failure’ principle         all distractions when much evidence
  Discipline         confident that your
                     participation in this           is as critical as                                      shows
                                                                                you train. Your focus
                     experiment will teach           bodybuilders                                           otherwise?
                                                                                has to be 100% into
                     you - by doing - the role of    have claimed.
                                                                               the rep. You’ve got to
                     flexibility training.           Growing up as                                          Improving
                                                     a long distance            get into a zone. You        your body’s
                     It does not really matter       runner I often          know you’re in the zone sensitivity to
                     what kind of stretching         stood by and             when guys in the gym the cold does
                     a person uses, provided         watched the             look you in the eye and not require you
                     that the desired range of       sprinters                then quickly turn away
                                                                                                            to go outside
                     motion is achieved and          compete and was                                        in the middle of
                                                                                ‘cause they see the
                     sustained, to minimize          astonished by                                          winter with no
                                                                             fire. You’ve got to be all
                     injury and maximize             their tremendous                                       clothes on prior

                                                     quadriceps                        business.            to passing out.
                     performance. Studies
                     show that shortened             and hamstring                 Mike Matarazzo           Nor, if you want
                     muscles perform weaker          muscles. Yet I                                         to improve
                     and slower and have             never remember watching                                your tan, is
                     a higher incidence of           any sprinter on my team                  it necessary to subject
                     injuries, while big muscles     train until failure nor do I             your skin to the sun just
                     require strong, lengthened      recall them ever sprinting               prior to the moment of
                     and healthy tissue – so         through the finish line and              blistering. Nor, if you want
                     why would you neglect           collapsing. Yet they DID                 to improve your ability to
                     a component of your             demonstrate a greater                    hold your breath under
                     fitness that can skyrocket      amount of muscular work                  water, do you need to
                     your strength through the       in less time each time they              go to the point of losing
                     roof, maintain healthy          practiced and raced.                     consciousness.
                     specific joint relationships,
                     promote greater joint           Also, I will never forget the         Since your body’s
                     angles and accelerate           phenomenal muscularity                primary function in life is
                     recovery?                       of the construction                   to survive, it will adapt
                                                     workers I used to work                only to the point where
                            Screw-up #14             with when I laid bricks               it has sufficient defense
                      Training Beyond Failure        and framed houses. Yet I              to whatever element it is
                     Training to ‘failure’ has       never recall them carrying            exposed. Similarly, when
                     caused a great deal of          timber around the yard                lifting weights, your body
                     debate, misinterpretation       until they could not pick up          will adapt to the intensity
                     and improper logic,             one more 2 x 4. Nor do I              you have exposed
                     resulting in too much           remember the bricklayers              it to over time, while
                     wasted effort. Going            moving the bricks around              maintaining your recovery
                     to failure – going to the       until they could not move             resources. As you can
                     point in a set where you        them anymore.                         see, muscle growth
                     are physically incapable                                              stimulation operates on
                     of going just one more          Both of these groups had              the same principle and
                     rep, hence you ‘fail’–          incredible muscularity and            does not require over
                     is preached as the              were able to stimulate                killing your muscles’
                                                                                           absolute limit.

                 © Vince Delmonte 2008-2009.                                            11
                                    All rights reserved.
                     Don’t get me wrong, you        them. Your muscles             and frustrated and with no
                     will be certainly training     understand MOVEMENT            clue why your body has
 smarter             to failure within a SET        and that’s all – push, pull,   not changed in the month

investing :          but not to the point where     curl, extend, contract or
                                                    release – that’s it. You
                                                                                   since you started your
                                                                                   magic show program.
                     you limp out of the gym.
Experience vs.       Over using the concept of      can be lifting bags of sand
                                                    or dead-lifting 400 pounds     Your muscles are not
  Discipline         “training to failure” tends
                     to lead to “over reaching”     and the action on your         shocked by change
                     which just leaves you          back is the same – your        in exercise. They are
                     very sore and delays your      knees bend and your            designed to tolerate it.
                     next visit to the gym and      trunk flexes. So where is
                     less frequency on your         the shock? Why would                    Screw-up #16
                     muscles. I will teach          your back muscles say,            Monday is Chest Day,
                     you how to “out do” your       “Holy Macaroni, Batman,             Tuesday Is Leg Day,
                     previous workout without       you’re lifting with an              Wednesday Is Back
                     having it back fire on you.    Olympic bar and not sand                     Day...
                                                    bags anymore!” Better               Lorem up a dolor sit amet,
                                                                                   Splitting ipsumroutine is
                            Screw-up #15            pack on some muscle.            consectetuer adipiscing elit,
                                                                                   the most popular workoutsed
                                                                                      diam nonummy nibh euismod
                         You Need To ‘Shock’        Or maybe you can               plan around and is rarely
                                                                                      tincidunt ut laoreet dolore erat
                      Your Muscles And Keep         switch up the order of         on trial or questioned as
                                                                                     magna aliquam erat volutpatut
                          Them ‘Guessing’           your routine by hitting             wisi enim ad minim a
                                                                                   the way to structureveniam,
                     This has got to be one         a weak body part twice         muscle building routine.
                                                                                     quis nostrud exerci tation lorem
                     of the silliest and most       in the week. If you only          you are a hard-gainer,
                                                                                   If wisi ullamcorper. Et iusto odio
                                                    train your arms once             te ignissim qui blandit praesent
                                                                                   then think again!
                     misleading statements
                                                                                   luptatum zzril delenit augue duis
                     ever made (no hard             in the week and then
                                                                                     dolore te feugait nulla facilisi.
                     feeling because in theory      ‘strategically’ throw arms     And sure, splitting up a
                                                                                      orem ipsum dolor sit amet.
                     it can be convincing).         in twice one week, then        routine has worked for
                     Interestingly, the people      they will be ‘confused’        some of your friends
                     who used to give me this       and ‘shocked’ into             and can work for certain
                     advice must have been          growing. Please! Your          circumstances but if you
                     ‘shocking’ or ‘tricking’       muscles operate on laws        are a struggling hard
                     their muscles the wrong        of science, not on laws of     gainer, I believe it’s the
                     way because they had           trickery.                      fastest way to see slow or
                     no muscle mass on their                                       no progress.
                     bodies to back up that         I understand the concept
                     statement.                     and attempt behind this        Body part training
                                                    “training philosophy” but      revolves around a few
                     If you think about this        it is not a surefire way to    dozen sets per muscle
                     myth long enough, you          monitor your progress          group in one workout
                     might start to laugh. Do       and tends to only work         which forces you to train
                     you think you can really       for guys with incredible       around 60-80% effort
                     change your exercises          genetics and super             for the majority of your
                     and training routine to        motivated individuals who      exercises. If training with
                     ‘surprise’ your body and       do like following plans.       weights around 60-80% of
                     get a different reaction out                                  your max was the secret
                     of it?                         If you do not build muscle     then you would already be
                                                    easily, forget trying to       muscular.
                     Your muscles do not have       shock, confuse, trick
                     outside eyes that reward       or ‘keep the muscle            Let me ask you – what
                     you with new muscle            guessing’. You will only       gets better results?
                     growth if you ‘confuse’        leave yourself confused        Training your chest one

                 © Vince Delmonte 2008-2009.                                   12
                                    All rights reserved.
                     time per week or three        You cannot pick certain         muscles will only get
                     times per week (assuming      exercises to get a muscle       bigger and stronger
 smarter             you are recovered when        ‘cut’ or make a muscle          as a result of applying

investing :          you come back for the         ‘huge’. This theory holds
                                                   no water. Muscle ‘cuts’
                                                                                   the most fundamental
                                                                                   muscle building principle
                     next workout)? Training
Experience vs.       thee times a week will        are a reflection of two         in the book – progressive
                                                   criteria for the body: pure     overload. How will your
  Discipline         result in TRIPLE the
                     stimulus over the course      muscle size and low             muscles grow if you
                     of the year and TRIPLE        levels of body fat (in the      reduce the overload for
                     the muscle gains.             single digits). So if you       a ‘low intensity’ phase?
                                                   want to build massive           No new muscle can be
                     Typically, after 6-12         muscles, get ready to           built because there is no
                     high intensity sets, your     apply the fundamental           overload. When you are
                     muscles are done and          principle of progressive        training ‘light’, you are
                     ready to recover and          overload. And if you wish       wasting your time and
                     anything more is over         to get ‘cut’ and ‘ripped’,      your body’s resources. I
                     killing and delaying          be prepared to drop your        train heavy and hard all
                                                                                       Lorem ipsum dolor sit amet,

                     the recovery process          body fat levels into the         consectetuer When I’m
                                                                                   year round. adipiscing elit, sed
                     unnecessarily. I will teach   single digits.
                                                                                     diam nonummy nibh
                                                                                   resting, I am restingeuismod
                                                                                     tincidunt ut laoreet dolore erat
                     you how to stimulate your                                     when I am training hard, I
                                                                                     magna aliquam erat volutpatut
                     muscles with shorter and      Next time you hear                  wisi enim hard.
                                                                                   am trainingad minim veniam,
                     more intense workouts         someone say, “I just             quis nostrud exerci tation lorem
                     that allow you to recover     lift light weights to get       There is some merit
                                                                                      wisi ullamcorper. Et iusto odio

                     quicker and get back into     toned,” then pat him on           te ignissim to training
                                                                                   and benefitqui blandit praesent
                     the gym so you can hit        the back and point him in
                                                                                    luptatum zzril delenit augue
                                                                                   with lower intensities, duis
                                                                                      dolore te feugait nulla facilisi.
                     each muscle group 2x          the direction of the cardio     such as active recovery
                                                                                        orem ipsum dolor sit amet.
                     every 5-days.                 room as a better option.        and maintenance
                                                   Light weights do not build      and even improving
                            Screw-up #17           muscle, period. They            muscular endurance
                        Low Reps Equal Size        will burn calories and          and fat loss (which I
                        And High Reps Equal        that’s all. You’re better off   teach in my http:www.
                               Cutting             maximizing your time by
                     Your muscles do not have      burning calories running        program). Muscle growth
                     much personality – they       or doing jumping jacks.         occurs while you rest after
                     are growing, shrinking or     And if you see someone          high intensity training
                     staying the same.             with the goal to get bigger     phases, so if you’re going
                     If you want your muscles      and he is a cardio junkie,      to rest, then rest!
                     to grow, then gradually       grab his hand and lead
                     force them to do more         him to the heavy weights.              Screw-up #19
                     work and outperform           Now you know that                Not Lifting Truly Heavy
                     your last workout’s           lowering your body fat                    Weights
                     performance.                  is for ‘cutting’ and heavy      Your muscles do not
                     If you are content with the   weights are for building        want to work any harder
                     size of your muscles right    size.                           than they must. Think of
                     now, then this is easy –                                      your muscles as being
                     just keep doing what you            Screw-up #18              lazy – like in a permanent
                     are doing. And to make          Alternating Between           hibernation. They only
                     the muscle smaller, this is    High Intensity Phases          want to wake up in an
                     even easier – simply avoid       And Low Intensity            extreme emergency –
                     and do not train it.                    Phases                anything not to disrupt
                                                   The fact is that your           their sleep.

                 © Vince Delmonte 2008-2009.                                    13
                                    All rights reserved.
                     Your muscles WILL              just let me know and I will      outcome goals. How can
                     NOT work any harder            personally add it. The           you possibly control the
 smarter             than necessary and will        safest and most effective        outcome? Do you know

investing :          recruit the least amount of    way to grow huge muscles
                                                    is to lift with proper lifting
                                                                                     anybody who can control
                                                                                     the amount of muscle he
                     muscle fibers responsible
Experience vs.       to get the job done. If this   technique.                       builds week by week, how
                                                                                     much he lifts and how to
  Discipline         means the inactive muscle
                     fibers make no effort or                                        make a muscle grow by
                     contribution to the lift, so                                    making it a goal?
                     be it. They would rather
                     sleep anyways and not                                           But you CAN control the
                     come out of hibernation!                                        habits that are required to
                                                                                     build muscle from week to
                     From this we discover that                                      week, increase size and
                     we must do exercises that                                       improve your strength.
                     are extremely demanding                                         You can set goals like:
                                                                                         Lorem ipsum dolor sit amet,
                     (while avoiding injury)
                                                                                        • “I’m going adipiscing elit,
                                                                                     consectetuer to set my timer sed
                     and involve the totality              Screw-up #20
                                                                                        so that I am reminded to eat
                                                                                       diam nonummy nibh euismod
                     of the muscle. So how           Setting Outcome Goals              every 2.5 hours.”
                                                                                       tincidunt ut laoreet dolore erat
                     do you recruit and use          Instead Of Performance           magna aliquam erat volutpatut
                                                               Goals                    • “I’m going prepare all my
                     every single muscle fiber                                           wisi enim ad minim veniam,
                                                                                        food on Sunday evening.”
                     without your own MRI           Do you know that                  quis nostrud exerci tation lorem
                                                    effective goals focus              wisi ullamcorper. Et iusto odio
                     machine? You lift really                                           • “I’m going to go the gym in
                                                                                      te ignissim qui blandit praesent
                                                                                        the morning when there are
                     HEAVY WEIGHTS! So              on performance, not
                                                                                     luptatum zzril delenit augue duis
                                                                                        fewer social distractions.”
                     heavy that every single        outcome? I will use the
                                                                                        dolore te feugait nulla facilisi.
                     muscle fiber must kick in      term performance to                   “I will ipsum dolor sit amet.
                                                                                        • orem go to bed before
                     by using all your muscle’s     parallel the word habit.            10:30 pm so that I can get
                                                                                        enough sleep to improve my
                     capacity! Forget those                                             recovery.”
                     wimpy isolation exercises      Performance or habits
                     that target only part of the   are what you control.              • “I will not visit the
                                                    Outcomes are often                 bookstore where I will
                                                                                       be tempted to look at
                                                    controlled by others. An           bodybuilding magazines.”
                     Lifting heavy weights is       outcome goal would be,
                     one of the fastest ways to     “I want to gain 30 pounds        You see the difference?
                     get super buff, ripped and     on the scale” or “I’m going      Goals like the first type
                     muscular. It’s also one of     to put two inches on my          focus on a specific
                     the quickest ways to get       arms” or “I’m going to           outcome. Outcomes are
                     injured if you use poor        bench press 400 pounds           out of your control. But
                     technique. That is why         next month.” Don’t get           you CAN control habit and
                     my Success kit includes        me wrong, it is okay to set      performance goals.
                     my Virtual Exercise            these goals and I actually
                     Demonstrator which             recommend writing down           Bad habits can be
                     includes over 100 fully        your outcome goals prior         starved and destroyed.
                     animated exercises in 3-D      to beginning. However,           New habits can be fed
                     fashion.                       setting ONLY outcome             and grown. You have
                                                    goals is a surefire way of       the choice and you
                     Whether you work at            failing.                         have the ability to make
                     home, at your college                                           the decisions that are
                     gym or fancy super sized       You see, you do not              required to build more
                     club...every exercise is       ultimately have any              and more muscle on a
                     included and if it’s not,      control when setting             weekly basis. Watch

                 © Vince Delmonte 2008-2009.                                      14
                                    All rights reserved.
                     the difference by simply       feeding and non-existent     Most skinny guys come to
                     adjusting your mindset on      recovery methods.            me for advice – desperate
 smarter             performance goals!                                          -- after they have tried

investing :                                        Whatever the situation,       everything else with
                                                                                 minimal success. At first
                     Discover How Ex-Skinny        they are not in your shoes
Experience vs.       Guys Finally Gained           nor have they EVER            they are doubtful and
                                                                                 hesitant to train in a manner
  Discipline         Weight After They
                     Tried Everything Else...
                                                   walked in your shoes. So,
                                                   in my opinion, they are not   that is counterintuitive.
                     In defense of the             as qualified to give you a
                     mainstream, bodybuilding-     solution to your problem as   I truly want you to build a
                     style approach to building    someone who has actually      physique that demands re-
                     muscle, it does work for      conquered the same            spect, turns heads and gets
                     some people. The reality      obstacles as you.             others to approach you
                     is that you probably know                                   for advice. If you are truly
                     some guys training with       Would you take money          committed, determined
                     the traditional 5 or 6 day    advice from a millionaire     and persistent, then I am
                     ‘split’ program and making    who inherited his money?      confident that my Hardgain-
                     some impressive gains.        Probably not, right? So       ers Success kit will help
                                                   why would you take muscle     you build more muscle and
                     You see, not every guy        building advice from          gain more weight than ever
                     has to bust his butt in the   someone whose muscle          before!
                     gym and some guys can         fiber type, limb length and       Click Here For More
                     even grow by using wimpy      muscle/tendon length                  Information
                     ‘isolation’ exercises,        relationship allows him to
                                                                                   Here’s to your brand new
                     spending more time            bench press 315 lbs the
                                                                                   world class fitness body,
                     picking up the girls than     first day he walks into a
                     picking up the weights        gym!
                     and training less intense
                     than you. I have learned      Be Prepared To Take The
                                                                                   Vince DelMonte
                     that these guys are the       Road Less Traveled...
                     exception and not the rule.   Just because you have to
                     Do not mimic their training   march to a different drum
                     habits or copy their          beat and swim against
                     methods. It will not work     the tide of mainstream
                     because they probably fall    bodybuilding literature
                     into one of the following     does not make your results
                     categories:                   inferior.

                      1. They built their
                      bodies a long time ago,
                      perhaps when they were
                      younger or during a
                      period they competed in
                      high levels of athletics.
                      2. They are genetically
                      gifted and grow muscle
                      even when they laugh.

                      3. They are on drugs
                      that mask their sloppy
                      training, bird-like

                 © Vince Delmonte 2008-2009.                               15
                                    All rights reserved.
                       The following pages are just a few of the dozens of success stories I
 smarter                     receive from thrilled users of the program who achieving
investing :                                     extraordinary results.
Experience vs.
  Discipline                  “Brian packed on 18 pounds of pure,
                                clean muscle mass, in 20 weeks!
                           He’s now rock-solid, ripped & 196 Pounds!”

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                         “… I couldn’t believe that I started gaining results by training less than before.
                         I actually added over 9 inches to my entire frame and gained 18 lbs of muscle

                         And this is only the beginning… Thanks for the great program Vince.”

                        Click Here For More
                         Brian Macdougal
                         Ontario, Canada

                      Here’s to your brand
                      new world class fitness

                 © Vince Delmonte 2008-2009.                                    16
                                    All rights reserved.
 smarter                “Joel Pumped Up A Full 17 Inches In No Time!”
investing :
Experience vs.

                                                                                          Lorem ipsum dolor sit amet,
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                         “I had been working out at home with light weights on and off for about 4 years,
                         and I was not getting the results I wanted.

                         I bought magazine after magazine looking for exercises that could help me bulk
                         up, but I did not find much. So I decided to join a gym and started with Vince’s

                         After the first workout, I felt like I had never worked out before and it felt great!!

                         After 4 months I went from 163 lbs to 186 lbs and 17 of that was solid muscle! I
                         actually added at total of 17 inches to my body.”

                         Joel Spadafora
                         ON, Canada

                 © Vince Delmonte 2008-2009.                                      17
                                    All rights reserved.
 smarter               “From A Frail, Skinny Piece Of Chalk To Thicker,
investing :                Stronger & More Confident In 6 Weeks!”
Experience vs.

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                         “I was disappointed with having the “skinny gene” but after buying your program
                         I realized it does not matter what gene you have, it’s about commitment and hav-
                         ing the right direction.

                         I am only 6 weeks into UDT so I can’t imagine the results when I complete the
                         first 29 week program! I’m sticking to this and will keep you posted… thanks for
                         the amazing program.”

                         Aaron Smith
                         New York, USA

                        Click Here For More

                      Here’s to your brand
                      new world class fitness

                 © Vince Delmonte 2008-2009.                                 18
                                    All rights reserved.
 smarter                 “Dave Is Just Getting Started And Has Already
investing :                 Gained 18 lbs Of Lean Muscle Mass In
Experience vs.                          Just 10 Weeks!”

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                         “I had been working out for a 12 month period prior to Vince’s program with very
                         little results. I thought I was working hard but I only put on about 1/4 inch to my
                         bicep in a year...

                         I had been a marathoner ...usually a skeptic, but for some reason told myself this
                         is possible and I can do this.

                         After just 8 weeks, I have put on 1/2 inch on my biceps, 1.75 inches on thighs,
                         1.5 inches on chest, 1.75 inches on chest, 0.5 inches on calves.

                         ... I feel more confident and I’ve gone from 168 lbs to 186 lbs - 18 lbs so far and
                         it’s only been 10 weeks! I look forward to sending a better pic by the end of the
                         summer when I cut the fat!”

                         Dave Lutes
                         Englewood, ON

                 © Vince Delmonte 2008-2009.                                   19
                                    All rights reserved.
 smarter                  Monika sculpted 10 pounds of sexy muscle
investing :                       and lowered her body fat!
Experience vs.        “I Even Entered The World Of Fitness Modeling...”

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                         “I have been following Vince’s No-Nonsense Muscle Building Program for six
                         months and have gained 10 pounds of muscle
                         (I know this because my body fat percentage is… lower than when I started).

                         Did I mention I even entered the world of Fitness Modeling and did my first fit-
                         ness model show. I placed 20th of 41 girls.

                         Not bad for an ex-skinny runway model!”

                         Monika Sidor
                         Ontario, Canada

                 © Vince Delmonte 2008-2009.                                  20
                                    All rights reserved.
 smarter                        “Overcomes Near Death Experience
investing :                      And Gains 22 kG Of Lean Mass!”
Experience vs.

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                         “...this before picture was taken was I was given 2 months to live after liver
                         failure due to alcohol. At the time I weighed 76 kg and after coming across your
                         website and starting your 29 week NNMB program I am now 98 kg!

                         Because of my low sodium diet I was unable to take in protein supplements be-
                         cause of the high sodium and was able to get these results with just the 29 week
                         program and no supplements!”

                         Duane Sloan
                         Singleton NSW, Australia

                 © Vince Delmonte 2008-2009.                                 21
                                    All rights reserved.
                       IMPORTANT NOTICE:
 smarter               Feel Free To GIVE AWAY And Distribute This Report WITHOUT My Permission
investing :            (all content must stay in tact)
Experience vs.
                       In fact, I encourage you share this report!
                       If you have any friends, family or co-workers who would benefit from the knowledge
                       shared here, feel free to forward this report to them.

                       If you have a website, newlsetter, blog, forum or e-zine of your own, please don’t
                       hesitate to to give this report away to your visitors. I can even brand the links to
                       a special code so that you will receive a commission from anyone who orders my
                       program via your link. If your interested in learning more about this opportunity, visit
                       my affiliate section at
                                                                                         Lorem ipsum dolor sit amet,
                       tools.php                                                       consectetuer adipiscing elit, sed
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                       Feedback is very important to me. Let me know what you like about this book and what
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                       you don’t like because my goal is to make this an extremely valuable resource for you.
                                                                                      wisi enim ad minim veniam,
                       If you have any questions or comments, please do not hesitate to ask. I can personally
                       be contacted at and will reply within 48 hours.

                       I answer many commonly-asked questions and provide more information about my
                       program at my frequently-asked questions (FAQ) page.

                       P.P.S. This program is the real deal and is finally available in e-book format, which you
                       can download instantly and be reading in less than 5 minutes. You also get 10 FREE
                       bonuses if you decide to order before the introductory promotion

                       ...One of the Bonus Items is your Instant 24/7 Fitness Coach! This means that I am
                       your personal coach at your beckoning. How often do you buy a book at the local
                       bookstore and are able to call up the author for help? Never!

                                                   Click Here For More Information:

                 © Vince Delmonte 2008-2009.                                      22
                                    All rights reserved.
                               About The Author
    Vince DelMonte is the author of the number one muscle building program on the
    Internet, No Nonsense Muscle Building. He is considered the world’s top “Skinny
    Guy Saviour” and has over 20,000 customers in over 100 different countries and is a
    natural competing fitness model, personal trainer and freelance writer.

    He holds an Honors kinesiology Degree, numerous certifications, and has been
    working in the trenches for the past 5 years helping
hundreds of average guys transform their physiques.                                            Lorem
                                                                                           ipsum dolor
                                                                                             sit amet,
His transformation story was featured as Transformation                                   consectetuer
of the Month at Bodybuilding.Com and has appeared in                                        adipiscing
Maximum Fitness. He is a regular contributor to Men’s                                     elit, sed diam
Fitness Magazine and on the Advisory Team for Maximum                                       nonummy
                                                                                          nibh euismod
Fitness Magazine.
                                                                                             ut laoreet
                                                                                            dolore erat
He is the founder of,
a fitness site dedicated to helping skinny hard gainers
build muscle and gain weight without drugs, bogus
supplements and training less than before.

            Be Sure To Check Out This
                         Powerful E-Book!
                                         Click Here

      © Vince Delmonte 2008-2009.                               23
                         All rights reserved.

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