strength training exercises

www.VinceDelMonteFitness.com

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 www.VinceDelMonteFitness.com

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 MonteFitness.com (as ranked
ward, skinny, endurance ath-
in six months, which lead to my by Clickbank.com). 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 www.VinceDelMonteFitness.com 2008-2009. 1
All rights reserved.

Introduction HOW TO AVOID
Can I ask you a couple of OVERTRAINING
honest questions?
WITHOUT
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


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
food.
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 magna aliquam majority
consume the erat volutpatut
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 quis nostrud muscle
maximize exerci tation lorem
provide your body with the wisi ullamcorper. Et iusto odio
growth.
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 ensurefacilisi.
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


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 so important isdolor sit amet,
Lorem ipsum because
your body needs on consectetuer adipiscing elit, sed
Growth Hormone levels
diam nonummy nibh euismod
your workout and your rise 30-45 minutes after
non-workout days. The falling asleep, and a
magna aliquam erat volutpatut
metabolic calculator will higher enim ad of sleep
wisi quality minim veniam,
take into consideration growing again. Imagine releases Testosterone. lorem
quis nostrud exerci tation
your specific goal: Do how muscular you will If you ullamcorper. Et iusto odio
wisi are more than a
you want to maintain, cut, te ignissim qui blandit praesent
recreational weight lifter
be when your intake is
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
some.

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


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


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 Ifconsectetuer adipiscing elit, sed
you are like most
industry in my book. support necessary to trainees, you got stuck at
optimize T-levels safely the same ut laoreet after erat
tincidunt weights dolore
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


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
workout and leading amet,
Lorem ipsum dolor sit
consectetuer adipiscing elit, sed
to an end result. My
Both of my 29-week Building muscle is
training schedules leave based on improving workout plans are based
you with zero guesswork the intensity of the on ‘reason’ and erat volutpatut
magna aliquam simple
and are based on workout progressively formulas to ad minim veniam,
wisi enim measure
structure and progression each session. So why your intensity - nottation lorem
quis nostrud exerci poorly
and tell you exactly which complicate things by defined instincts! Et iusto odio
wisi ullamcorper.
te ignissim qui blandit praesent
muscle groups to train, following this ‘inner
on which days, the exact compass’ that has never Screw-up #9
number of reps, sets and been scientifically verified Focusing On Getting A
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


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


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, dominantipsum dolor sit amet,
Lorem exercises
consectetuer adipiscing elit, sed
(deadlifts and deaflift
the articles in magazines if you workout without a
have a marketing purpose logbook, you might not be variations): Surprise,
and it’s even hard to tell that serious and should surprise aliquam erat volutpatut
magna that your quads
these days what is an ad reconsider the reasons arewisi enim ad minim veniam,
more developed than
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
article.
- just do not expect any not ignissim qui your calves
te doubt that blandit praesent
Bottom line, there are too exceptional gains. and hams are weaker
many rich supplement Whether or not you buy relative to your quads,
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?


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-
alignments.
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 you to avoid adipiscing elit, sed
consectetuer it all together.
a greater percentage shoulder stability, I think the ‘fear’ is more
of training time and minimizing imbalances ofmagna aliquam erat volutpatut
an excuse for laziness
effort will receive the and improve overall and anenim ad minim veniam,
wisi ignorance of what
greatest benefit and cardiovascular stretching can actually do.
quis nostrud exerci tation lorem
improvements. Common conditioning. And interestingly,Et iustoof
wisi ullamcorper. most odio
the anti-stretch advocates
sense, right? It’s
amazing how many change their reasoning
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


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.


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 Splitting ipsumroutine is
Lorem up a dolor sit amet,

Screw-up #15 pack on some muscle. the most popular workoutsed
consectetuer adipiscing elit,
You Need To ‘Shock’ Or maybe you can plan around and is rarely
Your Muscles And Keep switch up the order of on trial or questioned as
Them ‘Guessing’ your routine by hitting the way to structureveniam,
wisi enim ad minim a
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 If wisi ullamcorper. Et iusto odio
you are a hard-gainer,
train your arms once te ignissim qui blandit praesent
then think again!
misleading statements
ever made (no hard in the week and then
feeling because in theory ‘strategically’ throw arms And sure, splitting up a
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


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

the recovery process body fat levels into the year round. adipiscing elit, sed
consectetuer When I’m

unnecessarily. I will teach single digits. resting, I am restingeuismod
diam nonummy nibh
and
you how to stimulate your when I am training hard, I
muscles with shorter and Next time you hear am trainingad minim veniam,
wisi enim hard.
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 and benefitqui blandit praesent
te ignissim to training

the gym so you can hit the back and point him in with lower intensities, duis
luptatum zzril delenit augue
each muscle group 2x the direction of the cardio such as active recovery
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 YourSixPackquest.com
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.


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:
(while avoiding injury)
consectetuer to set my timer sed
• “I’m going adipiscing elit,
and involve the totality Screw-up #20
so that I am reminded to eat
of the muscle. So how Setting Outcome Goals every 2.5 hours.”
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
the morning when there are
HEAVY WEIGHTS! So on performance, not
fewer social distractions.”
heavy that every single outcome? I will use the
muscle fiber must kick in term performance to • orem go to bed before
“I will ipsum dolor sit amet.
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
muscle.
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


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