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

1. No Nonsense Muscle Building
By Vince Delmonte
Do you know what it really takes to build
big muscles? Do you think it's as simple as
buying a gym membership, training each
body once per week, slamming back some
protein shakes and trying to eat as much
chicken and tuna possible? Viola, you are
big enough to enter a bodybuilding contest.
Can you imagine it was that easy to build
big muscles? Unfortunately, your monthly
gym membership, regular weight training
workouts and casual eating habits, isn't
going to cut it. Here are five simple steps to
getting big muscles fast :
Squat and Deadlift
Squatting and Deadlifting are known as two
of the Big Three exercises that are responsible for power and mass muscle building.
Consider these two animal exercises the kings of the jungle! Without them, you do
not have a chance of survival. These two exercises alone, work out about 75% of
your entire musculature, including your traps, shoulders, arms, back. Gluts, hams,
calves and core muscles.
Not to mention the degree of intensity, squats and dead lifts force your body to
release greater volumes of growth hormone, which results in bigger muscles all over
your body. This spillover effect results in strength gains in all you other lifts which
translates into a more muscular you! Squatting and dead lifting are especially critical
for hard gainers because of the hormonal spikes affecting the entire body.
Stick to Compound Exercises
What is going to isolate
more muscle fibers? A bench
press or cable cross over? A
military press or lateral
raise? A chin up or bicep
curl? A dip or tricep
kickback? If you ever hope to
get big muscles than

2. compound lifts are not optional, they are mandatory. Stick to squats, leg presses,
deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.
If all you do is concentrate on building your puny muscles like arms and calves, then
you will end up with exactly what you focus on – puny muscles!
Keep Your Rest Periods Honest
When was the last time you were in the gym and you watched the average guy time
his recovery with a stop watch? Stop watches are not just for endurance athletes but
should be used by every person who is serious about building big muscles.
Generally, the closer you lift to your one rep max, the longer the rest period and the
higher the number of reps, the
shorter the rest period. This is a
crucial variable, which is often
overlooked, yet will determine
whether you create the correct
training response.
For example, if you are training
for maximal strength which
requires at least 3-5 minutes rest
between sets and you are only
taking 2 minutes, you are not
giving your nervous system an
honest workout. If you are
training for muscle size which
requires shorter 30-90 second
style recoveries but are gazing
at the cute girl on the elliptical
letting your rest periods carry
over these ranges, you are not
giving your metabolic system an
honest workout.
Lastly, how do you know if you
are truly stronger if you do not
monitor your rest period? For
example, let's say last week you bench pressed 135 pounds for four sets of ten. This
week you bench pressed 145 pounds for four sets of ten. Assuming the rest period
was identical for both workouts, this is a tremendous improvement and a
measurable sign of improvement! However, what if you took an extra minute or two
between each set on the recent workout? This means that you did not actually
become stronger. You just had a longer rest period!

3. Conclusion
You now know that building big muscles is not easy as showing up at the gym and
throwing back a few protein shakes. Apply these three simple steps in your next
program and I promise that you will start building brand new muscle all over your
body!
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets
To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com.
He specializes in teaching skinny guys how to build muscle and gain weight quickly
without drugs, supplements and training less than before.