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The top 20 ways to screw up in the gym


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The top 20 ways to screw up in the gym

  1. 1. Insane Muscle Gain free e-reportThe Top 20 Ways To Screw Up In The GymLearn How To Sidestep These Suicide TrainingErrors While Trying To Build 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.
  2. 2. Introduction HOW TO AVOIDCan I ask you a couple of OVERTRAININGhonest questions? WITHOUTWho in the last 10 years has influencedyou the most with regards to how to train? DRUGS:Where have you and where has everyoneelse learned how to build muscle? • Never perform more than 4-12 TOTAL work sets per workout. Yes, this is farWould you agree that training for less than performing the bodybuilders’bodybuilding magazines “general fitness” suggested 12-24 sets per muscleand websites have results and just group! Unless you are in a contest to want to decrease see how many sets are possible percontributed to the bulk of workout, then your focus should be tothe training information your stress levels spark the muscle into growth and thenand misinformation then you must go home. and how to spend everytoday? I don’t want to learn to filter out the noise minute in the gym. Isn’tbe completely critical, and nonsense you are • Never follow a program out of a that refreshing? popular bodybuilding magazinebut I am sure you would bombarded with each day and follow a weight – unless you are on steroids. Chestagree that the majority of The reality is that there on Monday, Back on Tuesday, Legs onmainstream bodybuilding training program and meal is plenty of free advice Wednesday, and so forth. I questionliterature 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 roadblockdrug user – which leaves In my muscle building from this conventional approach -that your gains if taken literally. clearly reflects a blatant acceptance ofthe rest of us wandering... course, No-Nonsense This can begin “ Muscle tradition without any thought applied. Everything in life starts a downwardToday, with the jungle of Building, off as a dream. if you spiral of making • Never train continuously for longerconflicting and misleading I share a don’t have that vision than 12 weeks. Hardgainers will guys believemessages, 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, hormonaltitanic mistakes and fundamental when they and immune system to FULLYtraining errors that may principles and are really not. Training recharge. Try this one tip and watchbe 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 loannothing to show for your 5-pounds of lean muscle • Following 3 sets of 10, 3 sets of 12, 3 for the next supplementhard earned training mass each month! sets of 8 – any program that begins with breakthrough and even 3 sets of whatever was clearly copiedefforts. While I was resorting to drugs. None from someone else and, again, clearlyknown as “Skinny Vinny,” Once you master these of this is recommended or reflects the historical mistake of copyingI 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 eachunqualified ‘experts’, of criteria required to gain exercise in the workout is a surefire way I wrote this report toreading 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 aof cash for different getting fat. Stack up any damaging screw-ups row. I question anybody’s recoverysupplements and still information, concept, used when trying to gain ability to train more than two days in agot comments like, “You hype or advice against row. It typically takes up to 24 hours to muscle mass – whetherworkout with weights?” these principles – and you fully replenish your glycogen reserves you want 5-pounds orYes, it was frustrating not will never be frustrated, so by taking a day off every two days 50-pounds. you are allowing your energy reservesknowing how or being confused or disillusioned ever again. You will know to be replenished and to build muscle. It’s hard to say withUnless you are content exactly what to believe © Vince Delmonte 2008-2009. 2 All rights reserved.
  3. 3. 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 dailyinvesting : progress, but, generally, accelerate your ability to recuperate and train activity, your unique cost of exercise activity speaking I’m veryExperience 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 © Vince Delmonte 2008-2009. 3 All rights reserved.
  4. 4. 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 tincidunt ut laoreet dolore erat 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 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 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© Vince Delmonte 2008-2009. 4 All rights reserved.
  5. 5. 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 operatinginvesting : day so there is something to be said for them. Don’t get me wrong. on the optimal end of the spectrum, introducingExperience 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.
  6. 6. in the form of decreased energy, slow recovery, Screw-up #6 Screw-up #7 smarter poor appetite, poor Low Testosterone Not Making Consistentinvesting : sleep and poor attitude Levels If you are pumping Strength Gains Let’s be honest. When – all elements critical forExperience 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 diam nonummy nibh euismod 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 © Vince Delmonte 2008-2009. 6 All rights reserved.
  7. 7. 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 andinvesting : 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 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 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 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.
  8. 8. 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’ theirinvesting : weight. workouts into ‘body parts’ and are trying to build Most bodybuilders swearExperience 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.
  9. 9. 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 failinginvesting : (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 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 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 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.
  10. 10. 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 withinvesting : strength gains. How I guarantee you will not find another program various injuries and mis- alignments. will you ever makeExperience 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. 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 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 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.
  11. 11. 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 thatinvesting : manual and test out no activity outside the gym that demonstrates ‘failure’ is an absolute law for stimulating muscle my recommendationsExperience 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.
  12. 12. 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 monthinvesting : 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, 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 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 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.
  13. 13. 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 applyinginvesting : you come back for the ‘huge’. This theory holds no water. Muscle ‘cuts’ the most fundamental muscle building principle next workout)? TrainingExperience 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 year round. adipiscing elit, sed consectetuer When I’m unnecessarily. I will teach single digits. resting, I am restingeuismod diam nonummy nibh and 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 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 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.
  14. 14. 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 knowinvesting : 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 responsibleExperience 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) 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 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 • 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 © Vince Delmonte 2008-2009. 14 All rights reserved.