From Scrawny To Brawny. Skinny Guy's Guide To Muscle Building

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 That Almost All Skinny Guys Make..
by Vince DelMonte,
Author of No-Nonsense Muscle Building found at www.VinceDelMonteFitness.com
About The Author
Vince DelMonte
the most sought out trainer Each day, Vince receives
Unless you just arrived from in his area. He entered the dozens of unsolicited success
the planet Mars, you have world of fitness modeling a stories from and spectacular
heard of Vince DelMonte at few years ago and in his 3rd before and after pictures
some point. show ever, became a nation- from real-life users of the
al fitness model champion. program, many that you can
Growing up as an awkward,
Vince currently writes for read and view for yourself on
skinny, endurance athlete,
many of the biggest online his website.
he earned the nick-name
bodybuilding and fitness
Skinny Vinny and believed he Vince has been around long
magazines today.
had no muscle friendly genes enough to prove his program
whatsoever. After a tragic His personal success story is not another ‘trend.’ He
event in his life, Vince went and thousands of client suc- has the best online muscle
on to gaining 41 lbs of rock- cess stories inspired the cre- building course, they per-
hard muscle in less then six ation of No Nonsense Muscle sonal transformation story,
months, which lead to his Building, the Internet’s most the expert endorsements and
transformation being fea- popular online muscle build- the personal success stories
tured all over the Internet ing program of it’s time to back up his claims.
as well as the International found at www.VinceDelMont- He sees no reason who you
fitness magazine, Maximum eFitness.com can not build the body of
Fitness. It is the only program that your dreams unless you are
Currently Vince runs a per- you can find that is endorsed not truly committed to your
sonal training department of by over 7 of the Internet’s goals and not willing to put
15 full time trainers and is most reputable sources. in the effort...

1
© Vince Delmonte www.VinceDelMonteFitness.com 2008.
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
DRUGS:
you the most with regards to how to train?
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
nonsense you are
Would you agree that less than performing the bodybuilders’
bombarded with
bodybuilding magazines suggested 12-24 sets per muscle
group! Unless you are in a contest to
each day.
and websites have
see how many sets are possible per
contributed to the bulk of
workout, then your focus should be to
In my e-book,
the training information spark the muscle into growth and then
No-Nonsense
and misinformation go home.
of making guys believe
Muscle Building: Skinny
today? I don’t want to
they are ‘hard-gainers’
Guy Secrets To Insane
be completely critical, • Never follow a program out of a
when they are really not. popular bodybuilding magazine
Muscle Gain, I share
but I am sure you would
Training harder and not – unless you are on steroids. Chest
a blueprint of the most
agree that the majority of
smarter. Taking out a on Monday, Back on Tuesday, Legs on
fundamental principles
mainstream bodybuilding
small loan for the next Wednesday, and so forth. I question
and techniques that
literature caters to the the workout intensity and recovery
supplement breakthrough
MUST be executed to
genetically gifted or to the ability if anyone can make weekly gains
and even resorting to
gain 20 and up to 50
drug user – which leaves from this conventional approach -that
drugs. None of this is clearly reflects a blatant acceptance of
pounds of muscle in
the rest of us wandering...
recommended
“
tradition without any thought applied.
6-12 months. Everything in life starts
or necessary.
Once you
Today, with the jungle of off as a dream. if you • Never train continuously for longer
master these
conflicting and misleading than 12 weeks. Hardgainers will
don’t have that vision I wrote this
principles
messages, I do not actually benefit from taking a half week
e-book report
you’ll never make things

”
you will be
want you to make the off every sixth week of hard training to
to touch on,
happen.”Gary Strydom allow their muscular, neural, hormonal
anchored to
same titanic mistakes
in my opinion, and immune system to FULLY
a proven set
and training errors that
the most popular and recharge. Try this one tip and watch
of criteria required to gain
are costing thousands
damaging screw-ups used your strength go through the roof!
muscle and gain weight –
of young trainees their
when trying to gain size.
stack up any information,
dreams of a ripped, • Following 3 sets of 10, 3 sets of 12, 3
concept, hype or advice
muscular physique. They sets of 8 – any program that begins with
It’s hard to say with 3 sets of whatever was clearly copied
against these principles
are taking advice from
absolute certainty if these from someone else and, again, clearly
– and you will never be
unqualified ‘experts’,
screw-ups are having a reflects the historical mistake of copying
frustrated, confused or
reading rehashed
negative effect on your tradition without any thought applied.
disillusioned ever again.
magazines, trading Doing 3 sets of whatever for each
progress, but, generally,
You will know exactly
wads of cash for magical exercise in the workout is a surefire way
speaking I’m very
what to believe. Isn’t that
pills and powders and of overtraining.
confident that they are.
refreshing?
‘program hopping’ with
• Never train more than two days in a
very little to show for it.
So without further ado, row. I question anybody’s recovery
The reality is that
here they are: ability to train more than two days in a
there is plenty of free
Unless you want to row. It typically takes up to 24 hours to
advice dished out in the
continue to be a part of fully replenish your glycogen reserves
The Top 20 ways to s
gym, which can really
the mooing herd that is so by taking a day off every two days
crew up in the gym! you are allowing your energy reserves
roadblock your gains if
being led to the slaughter
to be replenished and optimized.
taken literally. This can
each day, you must learn
begin a downward spiral
to filter out the noise and

www.VinceDelMonteFitness.com 2
© Vince Delmonte www.VinceDelMonteFitness.com 2008.All rights reserved.

Screw-up #2:
Screw-up #1:
2. You combine the
Not Eating Enough
Training Too Frequently
smarter wrong food at the wrong
Calories And Eating The
And Too Long
investing: times. Obviously eating
Wrong Calories
Overtraining is a result
3000 calories of chips
I know you have heard
of training too frequently
Experience vs. and Doritos is not as
it before but I will say it
and/or too long. Don’t
effective as eating 3000
again – if you are not
Discipline take a microscope to the
calories of high quality
eating enough calories,
definition. Overtraining
carbs, fats and proteins.
you will NEVER gain
is as simple as that –
There are also a few
weight, no matter what
overtraining. It is a result
critical windows in the
you do. THERE IS NO
of one of the following:
day when you must
WAY AROUND IT! Even
• Training too frequently
consume the majority
if you have the perfect
or in excess.
of your nutrients to
training routine, you will
• Training too long.

“ maximize muscle
never grow
• Inadequate I train consistently,
growth.
sleep 10 hours a night, unless you
recovery.
Lorem ipsum dolor sit amet,
provide your
never go partying, consectetuer adipiscing elit, sed
If you wish to ensure
body with the
Mainstream
diam nonummy nibh euismod
never drink, and never
that your muscles have
proper nutrients.
bodybuilding tincidunt ut laoreet dolore erat
eat junk food...I don’t enough fuel to support
It’s like saying
literature and
”
magna aliquam erat volutpatut
your workouts, train veniam,
like it. Jay Cutler you want to build
science have wisi enim ad minim
intensely, recover from lorem
a house but quis nostrud exerci tation
traditionally
workout to workout iusto odio
wisi ullamcorper. Et and,
you don’t have enough
focused on the
te ignissim qui blandit praesent
let’s not forget, grow
bricks, cement or wood.
symptoms rather than
luptatum zzril delenit augue duis
NEW muscle, you have
It will be impossible to
on the prevention of dolore te feugait nulla facilisi.
to keep track of what you
build that house. It’s like
them. You often read orem ipsum dolor sit amet.
are eating every day.
trying to buy a $100,000
articles on ‘overtraining
There is no way around
house and you only have
syndrome’ and ‘planned
it. This is the number
$50,000. It’s going to be
overtraining’. This is
one reason why skinny
downright impossible.
unnecessary. If you are in
guys never gain weight
control of the training and
or why anybody, for that
Long story short – if you
recovery process, if you
matter, will not make the
are not growing, there
train for predetermined
quality gains that they so
could be two problems:
periods and recover in
desperately strive for.
predetermined ways,
1. You have not applied
then you don’t need to
My Success Kit includes
energy balance (energy
know anything about
a metabolic growth
in versus energy out)
‘overtraining syndromes’!
calculator that will do all
properly. It is a lot
My online muscle
the math and calculations
trickier than simply
building course does not
for you.
multiplying your body
talk about ‘overtraining
You will know exactly
weight by a factor of
syndromes’, but teaches
how many calories
18-22 as most authors
advanced recovery
your body needs on
suggest. This factor
methods to take charge
your workout and your
neglects your unique
of your training and
non-workout days. The
resting metabolic rate,
accelerate your ability
metabolic calculator will
your unique cost of daily
to recuperate and train
take into consideration
activity, your unique
again.
your specific goal: Do
cost of exercise activity
you want to maintain, cut,
and the thermic effect of
progressively gain muscle
food.


releases Testosterone.
meal plan, you start to
or gain muscle as fast as
If you are more than a
follow the next one up
possible? It takes into
recreational weight lifter
and instantly start growing
consideration your age,
whose trips to the gym
again.
sex, body fat percentage
include more motivation
Imagine how muscular
and non-exercise activity
than to pick up the cute
you will be when your
level.
receptionist, I would
intake is 6000 calories!
As discussed above,
suggest the optimal 8-
You are in complete
hitting your goals calories
9 hours. However, this
control of how big you get!
is a very individualistic
There is no guesswork for
measure and as low as 6
you whatsoever.
hours can be adequate for
some.

Also, it is rumored that
every hour of sleep you
getLorem ipsum dolor sit amet,
before midnight has
consectetuer adipiscing elit, sed
the equivalent affect of 2
is only half the battle. I am
hours sleep. So if you go
guessing that you want to tincidunt ut laoreet dolore erat
tomagna aliquam erat volutpatut
bed at 10 pm and wake
gain clean, lean muscle
up wisi enim adwill feel as
6 am, you minim veniam,
mass? You don’t want to
if quis nostrud exerci tation lorem
you have just slept 10
get a damn pot belly in the
hours ullamcorper. Et iusto odio
wisi (not the actual 8
process to hid your true
hours). I have to admit
shape?! You must eat
that I have experienced
clean and healthy calories dolore te feugait nulla facilisi.
higher quality sleep going
in addition to your caloric orem ipsum dolor sit amet.
to bed earlier.
surplus.

Take advantage of power
The Success kit was the
naps – they are not for
first ever on the entire
wimps. Professional
Internet to release an
bodybuilders take them
entire set of 84-day meal
regularly in the course of a
plans, which range from
day so there is something
“ Anything you can do
to be said for them. 20-
to make you training
minute naps in the middle
harder is a step in the
of the day are said to be
right direction. the equivalent of a 2-hour
” sleep. Again, try it out and
Mike Mentzer
see for yourself. Naps
2000 to 6000 HEALTHY Screw-up #3: are extremely beneficial if
calories to make the Not Sleeping Enough you did not sleep the night
eating process as So how does sleep relate before.
simplified as possible. to the phenomenon of
You will literally be told building big muscles? Remember, your muscles
EXACTLY what to eat The number one reason grow when you rest
every 2-3 hours in the getting enough sleep is – this is the time between
exact portion sizes and so important is because weight-training sessions.
even how to cook it. Each Growth Hormone levels Sleep is the best
plan comes with grocery rise 30-45 minutes after opportunity to let your
lists as well. Once your falling asleep, and a muscles rest.
gains slow down on one higher quality of sleep


sugars, sweeteners and
Sleep is a powerful tool a year, keep following
preservatives into your
that costs you nothing! I conventional training
smarter body basically turns it into
teach a simple technique programs because
investing: a toxic waste dump! And
that will allow you to they are not made for
did you know that this
extraordinary gains. I
determine exactly how
Experience vs. toxic waste loves to attach
will help you double
much sleep you should be
itself to your fat stores,
getting each night in my and even triple your
Discipline making it even harder to
recovery chapter. CURRENT strength and
get rid of body fat? And
muscle gains!
can you imagine how
Screw-up #4:
much harder it will be to
Not Training Above Your Screw-up #5
build massive muscle in a
Threshold Relying On
toxic environment? What
Supplements To Gain
The stress must be heavy
goes in must come out!
Size
enough to exceed the
normal threshold of your Supplements will NOT
Put garbage in and
muscles. Training with stimulate muscle growth
garbage will come out in
weights at your 60-80% – exercise will.
the form of decreased
1 Rep Max (RM) will not Assuming your training,
energy, slow recovery,
stimulate NEW muscle nutrition, lifestyle and
poor appetite, poor
growth. sleep habits are operating
sleep and poor attitude
on the optimal end of the
– all elements critical for
spectrum, introducing
In other words, if you
muscle building.
supplements will MAYBE,
simply want to have the
AT BEST, make a 5-10%
ability to lift weights to
When was the last time an
difference. You will be
‘failure’ using 60-80%
athlete won, or a medal
more successful taking
of your 1 Rep Max,
was won, or a team won
your fitness to the next
then keep doing this
on pills, powders and
level by working on your
because your muscles will
shakes? Never! Don’t
training, nutrition and
accommodate this specific
get me wrong, there are
sleep first. It will also be
stress. Your muscles will
many time-tested and
easier on your wallet!
not grow larger than they
powerful products that will
must to accommodate this
enhance your recovery,
one specific stress. Powders are nothing
hormonal levels and
more than crushed up
assist in muscle growth,
food and loaded with
Don’t get me wrong.
and I give you an inside
artificial flavoring and lots
Your body will adapt
look at the supplement
of chemicals to preserve
muscularly, neurologically
industry in my book.
their shelf life.
and structurally to this

“
Shakes are
specific stress – but it will Everybody wants to
On top of that
certainly
stop and end there. Even be a bodybuilder but
convenient and don’t nobody want to lift I include an
if you are increasing reps
entire section
may assist you
and sets, the muscles
no heavy-ass weights.
dedicated
in reaching your
will grow minimally, but
”
Ronnie Coleman to the exact
goal calories,
there will be NO sufficient
supplements
but do not ever
reason for them to grow
I personally use and
kid yourself that they will
further because you are
recommend to my clients
have the same anabolic
still within your natural
and the ones I have been
effect as food.
threshold.
using for years. I will tell
you where to buy them,
Dumping chemicals,
So if you want to gain
which companies that are
artificial colours, flavoring,
2-5 pounds of muscle


other factors we do not
training at the wrong time
safe and effective and
have time to discuss here)
of day, amongst many
the exact brands. You
smarter a direct correlation to your
other pitfalls, can lead T-
will literally save over
investing: muscle strength. Have
levels to drop so low that
hundreds of dollars each
you ever seen someone
‘Captain Willy’ will go on
year when you discover
Experience vs. who can bench press,
permanent vacation.
the few supplements that
squat or deadlift a few
Discipline are necessary and the
hundred pounds with a
Screw-up #7
dozens that are useless.
small physique. Very,
Not Making Consistent
very rarely!
Strength Gains
Let’s be honest. When
Muscle size and strength
was the last time your
are relative to each
strength really went up?
other. The stronger
your muscles become
Has your strength
Screw-up #6 the bigger they will be
averaged at least a 5%
Low Testosterone Lorem ipsum dolor sit amet,
become and vice versa.
increase from week to
Levels So if you focus on a
week or even month to
If you are pumping program that prioritizes
month?
tincidunt ut laoreet dolore erat
MASSIVE amounts
of anabolic
HERE IS A EXAMPLE OF A CONVENTIONAL BODYBUILDING ROUTINE.
steroids into
LET’S TAKE A qUICK LOOK AT WHAT’S REALLY HAPPENING:
your veins to
Squats 3 x 10 20% of workout quads= 60%
ARTIFICIALLY
Workout
increase
Leg Press 3 x 10 20% of workout
testosterone
Leg Extension 3 x 10 20% of workout
levels, then
Leg Curls 3 x 10 20% of workout Hams: 20%
stop reading!
However, if you
If you are like most improving your strength
are a drug-free trainee,
trainees, you got stuck at consistently – trust that
what you DO need is
the same weights after mass will follow!
every single secret that
the first few months of
will provide the level of
your first ever exposure Whether you are a
support necessary to
to bodybuilding. If not – beginner (completely
optimize T-levels safely
congratulations, I applaud new or less then 1 year
and naturally!
you and you are doing of training) or advanced
something right. I’m also trainee (more then 4 years
There are too many tips
confident in saying that of consistent training), I
and tricks to discuss
you made the majority of have build two completely
here, but I would like to
your muscular gains in separate and progressive
share a few of the most
the first few months that 29-week programs for
common tricks to keep
you began lifting properly. you.
your T-levels elevated
Is it safe to say that your
and not dropped to that of
muscular gains leveled Imagine getting instant
the guys in the ‘arts and
off at about the same access to a 29-week
crafts’ club!
time your strength gains training schedule which
Training too long,
leveled off? Coincidence? tells you exactly which
lacking true intensity, not
Hardly! muscle groups to train,
targeting your legs, high
on which days, the exact
stress levels, not enough
Your muscular size is number of reps, sets
monounsaturated fats and
ALMOST (there are many and everything else.


more nutrients into the
Do you really think
That leaves you with
muscle – but is that what
your body can decipher
zero guesswork and
smarter is really happening?
between the intensity of
years worth of injury free
investing: 9 reps with 225 lbs in 30
workouts!
Sure it feels great,
seconds and 13 reps with
Experience vs. like Arnold says in the
185 lbs in 45 seconds?
unforgettable scene in
Of course not!
Discipline Pumping Iron, but all that
Aside from hearing your
is occurring is a ‘back-up’
muscles yelling at you
of blood. The blood is
to stop when the going
‘stuck’ inside the muscle,
gets tough, can you
which creates that much
really interpret which
worshiped tight and full
was more intense? In
look.
my training chapter I will
give you tools of ‘reason’
The blood that’s backed
and a simple formula to
up Lorem ipsum dolorhas
into the muscle sit amet,
measure your intensity
hit a dead end and has
- not poorly defined
nowhere to go. If you
instincts!
tincidunt ut laoreet dolore erat
had fresh, new blood,
magna aliquam erat volutpatut
that would be great, veniam,
wisi enim ad minim but
Screw-up #9
unfortunately you just lorem
Focusing On Getting A quis nostrud exerci tation
have old, stale blood odio
wisi ullamcorper. Et iusto
Pump
getting ready blandit
te ignissim quifor a praesent
The ‘muscle pump’ is
Screw-up #8
snooze. That will NOT
described as when you
Training Instinctively dolore te feugait nulla facilisi.
help youipsum weight or
orem gain dolor sit amet.
put your muscles under
And Listening To Your
build muscle mass!
an extended period of
Body
constant tension. As
Do professional athletes
The pump that is built
your muscles stretch and
and teams practice
up by the blood in your
contract they become
instinctively? Do
muscles will usually
gorged with blood that
competitive long-distance
occur after you repeat set
makes them feel tighter
athletes train without
after set, which results
and fuller.
their stopwatch? Of
in the famous ‘burning’
course not! So why
Getting a muscle pump
would someone trying to
“ Bodybuilding is much
is not necessarily what
build muscle employ an
like any other sport. To
causes the muscle to
ineffective and unproven
be successful, you must
grow. Doing 100 reps
tool that can lead you
with a light weight will dedicate yourself 100%
astray?
create a huge pump to your training, diet and
– but does this make
Building muscle is mental approach.

”
a muscle grow? Of
based on improving Arnold Schwarzenegger
course not! Distance
the intensity of the
sensation known as
runners get a pump in
workout progressively
lactic acid. Lactic acid
their legs when they sprint
each session. So why
forms in the absence of
uphill and do they get big
complicate things by
oxygen. Lactic acid is a
muscles? Heck, no!
following this ‘inner
WASTE product and does
compass’ that has never
NOTHING to build muscle
Most bodybuilders swear
been scientifically verified
weight.
by the ‘pump’ and preach
to work?
that you are shuttling


quality information and
supplements; think
Now if you are lifting
not end up getting an
they need to ‘split’ their
extremely heavy weights
smarter erection!
workouts into ‘body parts’
and achieving a pump,
investing: and are trying to build
then this is a very good
Supplement companies
muscle in an overtrained
indication that you are
Experience vs. have always been a part
and undernourished
making the muscle fibers
of fitness publications
state...and then wonder,
Discipline work fully. I would only
(although it was not as
‘Why can’t I gain weight?’
use the pump as an
blatant in the past) and
They have no idea that
indicator to reveal how
now marketers are the
these programs don’t
well you are ‘targeting’
writers and the product is
work without drugs.
the working muscle, not
no longer a magazine but
These are DRUG routines
as a guide to mark your
rather bottles of pills and
and drug routines don’t
success.
protein powders etc. I
work for natural guys.
would say almost 70% of
Period.
the articles in magazines
Screw-up #10
have a marketing purpose
The modern mainstream
Reading Bodybuilding
and it’s even hard to tell
bodybuilding magazines
Magazines
these days what is an ad
at the newsstands (and
Do you think professional
and what is a legitimate
even mainstream male
athletes and professional
article.
and female fitness
strength training coaches
magazines are guilty)
read bodybuilding
Bottom line, there are too
are really just ‘muscle
magazines? If so, it is
many rich supplement
comic books’ written at
probably only for humor
companies and too many
a 6th grade level. They
and to see what kind
frustrated weightlifters
glorify drug-using
“
of garbage The weight is the
who are not gaining the
‘bodybuilders’
their athletes
medium that connects size and strength they
and portray them
are being
the brain with the deserve. Another reason
as the picture
exposed to.
I wrote No Nonsense
of health. They
muscle. Everybody’s
Do you think
Muscle building is to
cleverly combine
high quality, trying to buy muscle
educate natural trainees
two or three
world-class these days but it can’t
on how the body works
rehashed articles,
athletes and be done. Building
before they start training
a lot of pictures,
coaches muscle has to be a
haphazardly, just because
gimmicks, sex
follow the
love affair. That’s what they read it in an article or
and hype to sell
advice found
makes muscles grow. a magazine.
this nonsense
in these
” to millions. And
Tom Platz
magazines?
what do porn-
like photo sections have
And if THEY don’t, WHY
to do with a muscle-
THE HECK WOULD
building magazine? The
YOU! Even though these
publishers of some of
magazines may have
these magazines beat the
inspired millions, they
hell out of this marketing
have done a better job at
tactic, with partially nude
misleading millions.
women with their asses
hanging out of thongs. It
It’s unbelievable how
would be nice if men could
many young guys think
pick up a bodybuilding
they need creatine and
magazine to learn some
a whole list of other


limiting factors in making
If your biceps can curl
Screw-up #11
consistent strength
50 lbs but your forearms
Not Keeping A Training
smarter gains. How will he ever
are constantly failing first,
Diary
investing: make them bigger if
then what is the weaker
Tracking your progress
they are always trained
link? Correct, your
is mandatory. This is like
Experience vs. last with a sub-max
forearms. Will
professional
“ The path to added
load? In my e-book
your forearms
Discipline sports teams
muscle is consuming I share a simple yet
ever get
competing
more calories than the powerful strategy to
stronger and
without
make your weakest link
will you ever
amount needed to keep
keeping
the strongest and how to
make further
score. Or like your current
prevent plateaus.
gains on your
runners and bodyweight unchanged.

” biceps if you
swimmers Dorian Yates
2) It prioritizes one
do not fix the
working out
muscle group by volume
root problem?
without a stopwatch.
– this simply means that
No!
How do you expect to get
the muscles receiving
Surprise, surprise that
better? In my opinion,
a greater percentage
this individual’s quads are
if you workout without a
of training time and
more developed than his
logbook, you might not be tincidunt ut laoreet dolore erat
effort will receive the
hamstrings and calves!
that serious and should magna aliquam erat volutpatut
greatest benefit and
And I also would not
reconsider the reasons wisi enim ad minim veniam,
improvements. Common
doubt that his calves and quis nostrud exerci tation lorem
you workout. Feel free
sense, right? It’s iusto odio
wisi ullamcorper. Et
hams are weaker relative
to continue working out
amazing how many
to his quads, causing an
- just do not expect any
guys wonder why their
anterior pelvic tilt (quads
exceptional gains. dolore te feugait nulla facilisi.
arms, calves dolor abs
orem ipsum and sit amet.
are over-reactive and
Whether or not you buy
are non-existent. Think
hams are under-reactive)
a formal training log
about it. Where do you
resulting in the start of
or simply use a mini
allocate the volume
lower back pain...
notebook, here is a list of
of your own workout?
things you should keep
Don’t be surprised
There are two main
track of:
if your weaknesses
reasons why trainees
are receiving a lower
never make consistent
• Muscles Trained
percentage of volume
muscular and strength
• Exercises Used
relative to your stronger
gains on a program like
• Weight Used
and bigger muscles.
this – this is a very generic
• Number of Sets
example but I think you
• Time to Complete
As a professional fitness
will get the point:
Workout
trainer I preach the
• Time of Day
philosophy that, “General
1) It prioritizes the
• Energy Levels
programs create general
same muscle sequence
results.” Almost 95%
endlessly – assuming
Screw-up #12
of programs you can
this is what the trainee
Ignoring The
download for free or copy
does every time he
Weaknesses
from a magazine make
performs this workout,
You’re only as strong
the assumption that your
he will be emphasizing
as your weakest link,
body is perfect alignment
his quads every workout.
correct? Many claim to
and has not imbalances.
Guess what happens
understand this principle
This is a perfect way
to his hamstrings and
yet these same individuals
to pay for your rehab
calves? They begin
seem to ignore it in
therapists next vacation!
to lag and become
application.


Screw-up #13
I guarantee you will not
Not Stretching At Least
find another program
smarter It does not really matter
Half The Amount Of
on the Internet that
investing: what kind of stretching
Time That You Lift
dedicates the first
a person uses, provided
Stretching is not relatively
phase of the program
Experience vs. that the desired range of
popular nor has it ever
to what I call, Upside
motion is achieved and
been. Most ‘current’
Discipline Down Training. UDT
sustained, to minimize
thinking leads trainees
is a complete, step-by-
injury and maximize
to believe that stretching
step training phase that
performance. Studies
is ‘bad’ and results in
focuses on improving
show that shortened
a fear of the unknown,
posture, increasing weak
muscles perform weaker
leaving many to avoid
core muscles, developing
and slower and have
it all together. I think
underdeveloped body
a higher incidence of
the ‘fear’ is more of an
parts, increasing
injuries, while big muscles
excuse for laziness and
flexibility, boosting
require strong, lengthened
an ignorance of what
shoulder stability,
and healthy tissue – so
stretching can actually do.
minimizing imbalances
why would you neglect
And interestingly, most of
and improve overall
a component of your
the anti-stretch advocates
cardiovascular tincidunt ut laoreet dolore erat
fitness that can erat volutpatut
magna aliquam skyrocket
change their reasoning
conditioning.
your strength through the
every few years and wisi enim ad minim veniam,
roof, maintain healthy lorem
cannot even touch their quis nostrud exerci tation
Most guy try to build a
wisi ullamcorper. Et iusto odio
specific joint relationships,
toes!
nine story building and
promote greater joint
then realize they did
angles and accelerate
Many ‘believers’ in
not begin with a proper dolore te feugait nulla facilisi.
recovery?
stretching have learned
foundation and get orem ipsum dolor sit amet.
the side-effects of not
injured. Not you! UDT
stretching, not stretching
is an incredibly unique
Screw-up #14
enough and not stretching
training program that
Training Beyond Failure
effectively.
none of my competition
Training to ‘failure’ has
will be able to offer
caused a great deal of
Before you read any
because they are not
debate, misinterpretation
more literature on the
trainers working in the
and improper logic,
academic stretch debate,
trenches each day – they
resulting in too much
I encourage you to decide
are marketeers.
wasted effort. Going
on this one yourself by
to failure – going to the
putting my stretching
point in a set where
programs into action.
you are physically
Upside Down Training
incapable of going just
includes a years worth
one more rep, hence you
of upper body and lower
‘fail’– is preached as the
body flexibility workouts.
Golden Rule to making
Again, another subject
continual muscle gains.
that my competition
Interestingly, there is
does not even touch.
no activity outside the
I’m confident that your
gym that demonstrates
initiation of this flexibility
this ‘going to failure’
training program will
principle is as critical
teach you the hidden and
as bodybuilders have
underestimated role of
claimed.
flexibility training.


From Scrawny To Brawny. Skinny Guy's Guide To Muscle Building

From Scrawny To Brawny. Skinny Guy's Guide To Muscle Building

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From Scrawny To Brawny. Skinny Guy's Guide To Muscle Building