His information is extrmemly valuable so download your free ebook and get Vince DelMonte dosent really need any intro but if you havent heard of him go. Vince DelMonte's No Nonsense Muscle Building: Insane Muscle Gain Methods PDF EBook Free Download "The Top 20 Ways To Screw Up In. First things irst – thanks so much for inding your way to my website and taking an interest in downloading this free report. I promise that this information has the.
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Quality free bodybuilding ebooks and muscle building downloads from the top authors in the industry. Training journals Download Top 20 Written By: Vince Delmonte, Author of No-Nonsense Muscle Building. What Is It?. لينك مباشر لتحميل vince delmonte no nonsense muscle building vince delmonte no nonsense muscle building Skinny Guy Secrets To Insane Muscle Gain. حصريا تحميل كتاب vince delmonte no nonsense muscle building مجاناً PDF اونلاين r n nSkinny Guy Secrets To nInsane Muscle Gain nNO NONSENSE .
Insurance is a means of protection from financial loss. It is a form of risk management, primarily used to hedge against the risk of a contingent or uncertain loss. An entity which provides insurance is known as an insurer, insurance company, insurance carrier or underwriter. If you've felt a pang of nervousness before opening the latest correspondence from your gas and electricity supplier, you're living in fear of a monster energy bill. There's no bonus for loyalty when it comes to energy- it really does pay to shop around and switch to the cheapest deal.
Muscles will respond to a certain stimulus — without negotiation or bargain - no matter what condition. In fact, I will be bold enough to say that muscle — in most circumstances — will grow even in the harshest of conditions based on some universal principles that we will dive into shortly.
Building muscle and getting lean and ripped has been complicated by the commercialized fitness industry, nutrition industry and supplementation industry — all driven for the sake of the almighty dollar. Page 22 of All rights reserved. Chapter 2: The Top 12 Muscle Building Myths. You will be more successful taking your fitness to the next level by mastering the training techniques, recovery techniques and nutrition habits that I share in this book. Pick up any bodybuilding magazine nearby and I promise you that the only thing those supplement advertisements will deliver is a lighter wallet.
Powders are nothing more than crushed up food and are loaded with artificial flavoring, preservatives, and lots of chemicals. Dumping chemicals, artificial colors, flavoring, sugars, sweeteners, and preservatives into your body basically turns your insides into a toxic waste dump! And did you know that this toxic waste loves to attach itself to your fat stores, making it even hard- er to get rid of body fat?
You can imagine how much harder it will be to build massive muscle in a toxic environment. What goes in must come out! Put garbage in and garbage will come out in the form of de- creased energy, slow recovery, poor appetite, poor sleep, and poor attitude — all elements critical for muscle building.
When was the last time an athlete won, or a medal was won, or a team won on pills, powders and shakes? Nutritional supplements — not even food — will stimulate muscle growth. But exercise does. Page 23 of All rights reserved. The fact is that your muscles will only get bigger and stronger as a result of applying the most fundamental muscle building principle in this book — progressive over- load.
Low intensity training contradicts the most fundamental training principles required for building muscle. In simple terms — you must subject your muscles to an unaccustomed stress. When a muscle is subjected to a degree of unaccustomed stress and effort, to the point of avoiding injury muscle adapts to the added stress by growing larger.
A simple principle by definition, but the term has been abused, taken out of context and very poorly executed. Remember that your muscles will only enlarge if you give them sufficient reason to.
Many magazines say that progressive overload is as simple as doing more sets, more reps and more weight. Misapplying this concept is where most people completely screw up the cornerstone of muscle building. If doing more sets was the answer, then high volume workouts, found in bodybuilding magazines, would be the key, and you would probably already be massive and ripped. Doing more reps is definitely not the answer, because every lady who lifted their pink colored weights with high reps would be muscular.
And simply lifting more weight is not the answer because I know guys who can lift a lot of weight a few times and they are not the biggest guys. We will discuss this in greater detail later. How will your muscles grow if you reduce the overload for a low intensity phase? No new muscle can be built because there is no overload. Page 24 of All rights reserved. Intensity is the least forgiving of the three main training variables —.
This means that if intensity is decreased for a period of time, strength and muscle mass gains will deteriorate very rapidly. Decreasing the frequency and duration more often has a positive response have the smallest negative impact to your muscle gains, compared to the disastrous consequence of dropping your intensity.
The bottom line is that bad genetics is an excuse for the lazy. Rarely are genetics the problem — most of the time the problem is YOU!
However, if you truly are genetically cursed, you will ALWAYS have to work a little harder to keep up to par but I believe you will be quite surprised with the results you attain using my program. I would like to make this very clear though Skinny Guy! By training smarter, you can overcome most obstacles and conceal your shortcomings.
Again, the cornerstone of muscle growth is progressive intensity. Long story short — you must give your muscles a reason to grow. If you do not then they will simply. Page 25 of All rights reserved. Most trainees have heard this message but fail to add the second part of the equation — recovery.
Taking drugs will cure this problem because you will be able to train more often and recover quicker — but WHY? Would you rather not just take more rest days to ensure recovery? Yes, taking drugs such as steroids, growth hormones, and thyroid drugs will help you get that superhuman and ripped physique but at the expense of health risks like cancer, infertility, heart disease and degenerative diseases not to men- tion horrible skin, pimples, acne, impotence, hair loss and raisin nuts!
The reality is that steroids increase your hormone production above normal levels, they allow you to be sloppy with your recovery, they allow you to be sloppy with your diet and they allow you to train carelessly and still make significant gains. I do not mean to moralize but you have two ways to look at it when deciding where you will stand: Your friends and peers will automatically discredit all your gains because they will contribute it to the juice.
Are you prepared for this consequence? Just think about it. If he is not, than you brush him away with your hand and give him no credit at all for his physique. Do you want guys to discredit your gains for giving into curios- ity?
Alternatively, you can go through your entire life and always be curious about the gains you could have made with steroids but you can take pride in saying that every ounce of muscle you own was done naturally through your own true commitment, hard work, smart training and nutrition program — not from straying to the dark side.
After a year or two of training, the intensity required to overload becomes much greater than the intensity required in the first few months of weight lifting. Most guys are not capable of duplicating the intensity re- quired to overload the muscle naturally. I believe this is because trainees do not take enough time between their workouts to actually create NEW muscle that will allow a future opportunity for overload.
More advanced individuals must not necessarily work out harder, but they must work out smarter. Page 26 of All rights reserved. Progress occurs during recovery, or between workouts. If the body has not fully recovered and you return to the gym not fully recovered then it is lit- erally impossible to overload your muscles again. Over-training is probably the most common mistake of weight trainees of any level and becomes even more critical after a few years of training when results can slow.
This one cracks me up, and again, I wish it was as easy as painting a picture. Who ever thought it was possible to shape, define or sculpt a muscle? Your muscles have an origin and insertion point, influenced by your genetics, and these factors will determine how a muscle is shaped. Toned and defined muscles are simply a reflection of the amount of body fat surrounding the muscle.
There is no such thing as toning a fat arm. You either get rid of the fat and make it more defined or you build muscle and make it bigger. Your body can only do one of four things — gain or lose fat and gain or lose muscle.
This is important to clarify be- fore you set your goals. The shape of your muscle is determined by your genetic makeup. This is true of any muscle. Your muscles do not have multiple personality traits — they are either growing, shrinking or staying the same. If you want your muscle to grow then expose it to progressive overload. If you are content with the size of your muscles right now this is easy — just keep do- ing what you are doing.
And to make the muscle smaller - this is even easier — just avoid it and do not train it. Page 27 of All rights reserved. Muscle cuts are a reflection of two features on the body: So, if you want to build massive muscles get ready to apply the fundamental principle of progressive overload. And if you wish to get cut and ripped be prepared to drop your body fat levels into the single digits.
Light weights do not build muscle - period. And if you see someone with the goal to get bigger and they are a cardio junkie — grab their hand, while they are kicking and screaming, and lead them to the heavy weights department.
Now you know that lowering your body fat is for cutting and heavy weights are for building mass. Splitting up a routine is presented like gospel, and in my lifetime never questioned as the way to structure a muscle building routine. And sure, splitting up a routine is fine and has some benefits BUT it is also the fastest way to over-train and burn out. Remember that you do not get stronger in the gym — you get stronger and bigger when you go home, rest, sleep, eat and are FULLY recovered.
Do not neglect the fact that you are taxing and depleting your central nervous system, hormonal system, and immune system — systems that in fact take longer than your muscles do to recover. Many scientific studies demonstrate one set is almost as effective as multiple sets, if not just as effective in strength and muscle hypertrophy. A few maverick fitness au-. Page 28 of All rights reserved. Author Jones, the founder of Nautilus and MedX weight training equipment, was one of the early pioneers of single set training.
In the s, Casey Viator, the youngest Mr. America and Mr. Olympia contestant, and Mike Mentzer, Mr. Universe and Mr. Olym- pia contestant, promoted the high intense, low volume training. More recently, Dorian Yates, several time Mr. Olympia, reportedly performed only a warm-up set and one or occasionally two workout sets throughout his off-season training. Higher duration and more frequent sessions are critical if your goals are muscular endurance, fat loss and cardiovascular training.
Duration, frequency and intensity are all inversely related, which means that if dura- tion is long then intensity will be low. If frequency is regular then intensity will also be lower. As you can see, multiple sets workouts more than sets per muscle total and frequent training sessions training two days in a row for a hard gainer is suicidal contradict the most critical variable of muscle building — intensity!
Ironically, bodybuilding magazines cre- ate these ridiculously long and arduous sessions, which make hard training impossible. This has got to be one of the dumbest and most unintelligent statements ever made no hard feelings because I used to think like this too. Interestingly, the people who used to give me this advice must have been shocking or tricking their muscles the wrong way because they had no muscle mass on their bodies to back up that statement!
Believe this and you will never see any muscular gains to your body. If you think about this myth long enough you might start to laugh. Do you think you can really change your exercises and training routine to surprise your body and get a different reaction out of them?
Your muscles do not have outside eyes that reward you with new muscle growth if you confuse them. You can be lifting bags of sand or dead lifting pounds and the action on your back is the same — your knees bend and your trunk flexes.
So where is the shock? Page 29 of All rights reserved. Or maybe you can switch up the order of your routine by hitting a weak body part twice in the week. If you only train your arms once in the week and than strategically throw arms in twice then they will be confused and shocked into growing. Your muscles operate on laws of science, not on laws of trickery. Remember your muscles are not shocked by change in exercise.
They are designed to tolerate it. Growing up as a long distance runner I often stood by and watched the sprinters com- pete - who astonished me with their tremendous quadriceps and hamstring muscles. Yet I never remember watching the sprinter on my track team train until failure nor do I recall them ever sprinting through the finish line and collapsing. I never saw these sprinters train to failure. Yet they demonstrated a greater amount of mus- cular work in less time each time they practiced and raced.
I will never forget the phenomenal muscularity of the construction workers I used to work with when I laid bricks and framed houses. Yet I never recall them carrying tim- ber around the yard until they could not pick up one more piece. Nor do I remember the bricklayers moving the bricks around until they could not pick up one more. Both of these groups had incredible muscularity and were able to stimulate muscle growth without going to failure.
If you want to improve your ability to hold your breath under water, you. Page 30 of All rights reserved. Similarly, when lifting weights your body will adapt to the intensity you have exposed it to over time while maintaining your recovery resources. This is considered overkill! I believe the biggest problem is that trainees are lead to be- lieve that intensity equals failure. Popular bodybuilding literature says to get an intense workout you must train to fail- ure.
Intensity does not equal failure! You have to lift heavy weights for high reps in order to build bigger muscles. This concept will be explained later. Your muscles are designed to respond and to adapt to stress.
Force them to do extra work and they adapt by getting bigger. How do you force you muscles to do ex- tra work? By lifting weights that are heavier than your previous threshold for a longer duration high reps. Stated another way, you must work at a higher intensity. Note this defi- nition never said anything about lifting until absolute failure where you leave the gym crippled.
Muscles get bigger and stronger as an adaptation to increased demands placed on them. Your brain will only send signals to grow more muscle if there is suf- ficient reason to.
The reason must be that your body needs more muscle in order to tolerate all the hard work it is doing. Once your muscles perform more work than your previous workout your mission is accomplished.
You have achieved progressive overload and it is time to move on to the next muscle group. There is absolutely no rational for continuing a Nazi torture session for another 45 minutes on the same muscle after it has already surpassed its previous work threshold. This is considered overkill and leads to wasted energy that could be utilized growing muscle and results in a delayed recovery. You will learn shortly that training to failure within a set is completely acceptable and nothing shy of this will promote muscle growth.
Page 31 of All rights reserved. Do professional athletes and teams practice instinctively? Do competitive long dis- tance athletes train without their stopwatch? Do swimmers work out without mea- suring the distance and time of each interval? Of course not.
So why would someone trying to build muscle favor an ineffective and unproven tool that can lead you astray? Building muscle is based on improving the intensity of the workout progressively in each session.
No Nonsense Muscle Building eBook Review: PDF Free Download
Aside from listening to your body and hearing your mind say stop, can you really de- cipher which was more intense? In this manual I will give you tools of reason to gage your progress - not poorly defined instincts!
I agree that there are perfect principles but not perfect workouts. The perfect workout usually follows the latest trends, changes every few months, involves some miracle pill on the pages of hyped-up magazines and web sites.
The problem with the perfect workout is that it is written by an author in the absence of your abilities, training age, genetics, and goals. Your are better off looking for the per- fect principles that will ensure muscle growth. Also, any workout is like the food in your cupboards. What do you do when it expires? You throw it out — it is no longer useful and has no more purpose.
Every train- ing workout has a lifespan to it and will expire as well. However, I would be lying to you if I told you that my program did not have an expiry date. You will not fully exploit the potential of my program in a period of less than six months.
There is no program or author of a program that knows more about your body and personal circumstances better than you do. Your body is a brilliant or- ganism and will adapt to anything you force on it. This means that the initial stimulus of any perfect program will wear off because your body will accommodate to it. Page 32 of All rights reserved. To prevent plateaus, you must learn how to cycle a few of the most fundamental muscle building principles discussed shortly.
The muscle pump is described as when you put your muscles under an extended peri- od of constant tension. As your muscles stretch and contract they become gorged with blood, making them feel tighter and fuller.
Getting a muscle pump is not necessarily what causes the muscle to grow — doing reps with a light rep will create a huge pump, but will this make your muscle grow? Distance runners get a pump in their legs when they sprint up- hill. Do they get big muscles? Heck no! The main problem with training for the pump is that it leads to muscular fatigue and not muscular overload. Muscular fatigue is when you lift moderate weights for higher reps and you can not complete the set because of the burning sensation caused from the lactic acid buildup which results from a lack of oxygen to the muscle.
You com- plete the set far from muscular overload. You must discontinue the set because your muscles are simply on fire and burning — not because your muscles failed you because of strength. Lactic acid, waste products, and no oxygen are great if you want to lose body fat, do a cutting phase or run a marathon, but they will limit the size you put on your frame.
Now if you are lifting extremely heavy weights and achieving a pump then this is a very good sign that you are making the muscle fibers work enough. Page 33 of All rights reserved. Chapter 3: How To Build Muscle. If you just arrived today from planet Mars and were not exposed to any of the above mythology, you would instantly have an unfair advantage over the rest of the skinny guys trying to build a body they deserve and can be proud of — a body that turn heads and captures attention everywhere.
If you are still struggling with some of the above myths I do not expect you to let go of your own way of thinking and crash your inner hard drive immediately. However, each day you need to delete corrupt files that you have allowed to influence your way of thinking and replace them with new fresh files that will make your system perform more efficiently and powerfully! To emphasize again, as you read through this course you must trust me — completely let go and abandon any preconceived ideas you may have.
Filter out all the tips and secrets and techniques that did not get you anywhere. No matter how popular a certain concept is, it might not be for you.
Follow it as if you are really from another planet and have never read any popular bodybuilding literature before. What you are going to learn in this e-book is absent from the majority of bodybuilding and fitness magazines, gym conversations, and personal training certifications.
I real- ize it will take courage and faith to go against what everyone else is doing. Most training programs you have followed only work temporary or for short periods of time. Some authors will tell you three exercises per muscle group, some will say 6 sets of 6, and some will say 4 sets of 8.
Some say short rest, some say long rest, some say train every 3 days, some say 5 days. So which is it? The method I will teach you is the most powerful way to build muscle naturally and has been shown to work indefinitely until you reach your true genetic potential and disposition for size!
I will put to rest all the confusion and explain the simplest yet most powerful system to insane muscle gain! You must earn muscle! It is not something given to you freely. In fact, your body does not even want to keep muscle on your body — it is metabolically very costly.
Your muscle is lazy and would prefer to sleep all day — not grow. Page 34 of All rights reserved. Get this through your head - you must give your muscles a reason to grow. Because your body is designed to adapt to stress. Walk into the cold and you will begin to shiver to keep warm.
Walk into a hot room and your body will sweat to keep you cool. Walk into the sun and your skin will darken to protect you from the sunlight. Basically, if you wish to reach your training objectives you must train specific to your goals. If you want to become a really good runner — run.
If you want to become a really good swimmer — swim. If you want to become really good at super sets and drop sets — do super sets and drop sets. But realize these training principles are not based on forcing your muscle to do more work, which is the only way to force more muscle growth. These techniques will make you fail because of fatigue, not strength.
Hard to believe but think about it yourself. Applied in bodybuilding this means that for every action there is a reaction, so if you apply a specific stress the cause there should be a specific adaptation the effect. Your muscles will not grow larger than they have to accom- modate for that specific stress.
Page 35 of All rights reserved. Even if you are increasing reps and sets, the muscle might grow minimally but there will be NO sufficient reason for your muscle to grow further because you are still within your natural threshold. So if you want to gain pounds of muscle a year — keep following conventional training programs that emphasize higher volumes of training, because they are not made for extraordinary gains.
Think of your muscles as being lazy - they always want to sleep. They will only wake up in an extreme emergency and if it disrupts their sleep. Your muscles do not want to work any harder than have to and will only use the necessary amount of muscle fibers re- sponsible to get the job done.
If this means the inactive muscle fibers make no effort or contribution to the lift — so be it. They would rather sleep anyway and not have to go to work and grow. From this we discover that we must do exercises that are extremely demanding yet avoiding injury and involve the totality of the muscle.
So how do we recruit and use every single muscle fiber without our own MRI machine? Forget those wimpy isolation exercises that target only part of the muscle. Simply lifting heavy weights close to your one rep max will not do the trick. Ask your- self — will your muscles be forced to grow more by doing reps of a heavy weight or reps with the same heavy weight?
Over the years I have watched so many guys in the gym load up plates a side on leg press or dead lift plates a side and they did not look any bigger than any other guys in the gym. These guys appeared to be as strong as oxen, but had nothing to visu- ally show for it.
You see — these guys were only lifting for reps. I bet you even know a lot of friends who are super strong but their muscularity does not match up. Page 36 of All rights reserved. Why is this? This is the main reason many get stronger and stronger but look the same as when they joined the gym two years ago. Their weights go up but their muscle size does not. The central nervous system or neural system is what instructs your mus- cles.
So the signal is sent from the nervous system — or command center — to the muscles. If you use a modem or dial-up-connection the signals can be slow and involve multiple tries. You see, slow speed Internet sends very weak signals to your computer and can be an ineffective way of working. On the flip side, when working with high-speed cable, broadband or DSL Internet, the connection is very quick and almost instantaneous.
The signals sent are very strong and if you are trying to download something it happens in a matter of seconds. The signals from your brain to your muscles operate on the same concepts. The stron- ger these signals, the more force, speed and recruitment occurs in the muscles allow- ing you to lift more weight. Therefore, in alignment with the rule of specificity, your nervous system will certainly get better This is why you see Olympic lifters who can lift pounds in different power lifting events but do not have anywhere near the same muscle size as a bodybuilder.
You have probably read a lot about lifting with slow-speed, quality repetitions which instead of lifting heavy weights for muscle usually happen to be light weights - go figure mass. Quality light repetitions will do nothing for gaining muscle mass — there is no overload, there is no intensity, there is no unaccustomed stimulus and there is minimal muscle fiber recruitment.
To get the muscle to grow you must subject it to unaccustomed stress. When your muscles are subjected to a sufficient degree of unusual discomfort and stress not to the point of. Page 37 of All rights reserved. High volume workouts with multiple sets and multiple exercises will only allow you to work out at a moderate intensity and moderate weight. Training in these ranges only causes your muscles to laugh at you and go back to sleep because there is no damn good reason they need to grow.
If this was enough to build muscle you would see old ladies with huge muscles from all the groceries they carry around! While there is much research to say heavy weights and low reps is the only thing necessary for muscle growth - there is much more research and real-world results to prove that maximum muscle building occurs when heavy weights and high repetitions are used.
Furthermore, the set must be taken to absolute muscular failure — nothing shy of this is acceptable. You will note that I mentioned in Myth 9 that going to failure is not critical. Realize that I am referring to overall total body failure — staying in the gym for a reck- less amount of time for the sake of hammering your body.
This approach is wrong. Training to muscular failure within a set is correct. Interestingly, this is when you see the light and discover why you may have not been making significant gains using conventional training programs. Here is the contradic- tion — the author of a conventional muscle-building program tells you that you must train hard, and then prescribes a program that makes hard training impossible!
Working out with a conventional program is not severe enough to threaten the survival of the muscles and body. The conventional routine overload is too low and the stress is not progressive.
This is why fitness magazine routines will always fail — the level of overload required contradicts the volume prescribed and the intensity is not reoccurring.
Your muscles will only signal the need for more muscle if they are scared or frightened into preventing a previous nightmare your previous training session. When you progres- sively overload your muscles they will be frightened of experiencing the same trauma and scared into growing so they do not have to face the same nightmare again! Your muscle would prefer to sleep peacefully homeostasis all day long and not have to wake up and grow.
Page 38 of All rights reserved. Intensity has nothing to do with duration. Intensity has nothing to do with frequency. I have to give credit to Arthur Jones and Mike Mentzer who first gave some real clarity to the term intensity - yet their definition is very vague and can create a downward spiral if not fully understood.
Probably because there is no money to be made on the concept of sit on your ass and do noth- ing. To make consistent muscle gains you need a better way to measure the intensity of each exercise. You need a better way to ensure progressive overload and a better way to prevent overtraining. Read on — we are get- ting there. Page 39 of All rights reserved.
NEW muscle has to grow. First, you have to give your body a reason to build new muscle progressive overload. Sec- ond, you have to give it time to build new muscle. These are the times that muscle growth actually occurs. As we have discussed, the way to get your muscle body???
Compare a grueling training session to getting run over by a truck — your body is broken down and your energy resources are depleted. Your training sessions must induce trauma and make your body extremely vulnerable because of the damage you have evoked. In the process you will grow NEW muscle that will prepare you for the next act of brutality on your muscles! So this explains how we will be able to lift more and more weight each workout! To conclude, when you are training at the limits of your muscular capacity, recovery is the missing link and any miscalculation will cause an immediate plateau or even muscle loss.
Page 40 of All rights reserved. This means that if the volume number of sets is high than the intensity is low and the higher the intensity of the workout the shorter the duration. It is a universal law that states you can not train hard and long simultaneously. Ironically, this is what every bodybuilding and fitness magazine preaches. This is probably another one of the greatest bodybuilding misconceptions that causes people to fail.
This kind of training for a natural trainee is suicide. You have literally created your own grave. This program will not help you build an ounce of muscle and in fact will cause your body to store more fat to handle the abuse. It is like turning your hard earned muscle over to a school of piranhas for lunch! Since science has not determined our recovery code this is a very individualized pro- cess but the principles are the same. Not just your muscles but your entire system.
Even split routines like upper body on Monday and lower body on Wednesday are unproductive because they neglect central nervous system, immune and hormonal fatigue created on the body, and both muscle groups use the same energy reserve.
Please re-read the above few paragraphs a number of times. It is absolutely impera- tive that you understand and are prepared to execute this particular concept. The Two Elements Of Training: Neuromuscular and Metabolic Training. Neuromuscular training is based primarily, but not exclusively, on the work of the nerves and muscles. Metabolic training is based primarily, but not exclusively, on the supply of energy to the muscles.
Page 41 of All rights reserved. Both physical qualities can be trained connectedly in the same workout doing heavy training and endurance training during the same workout or else on opposite end of the spectrum isolating one quality per training phase.
Here is small chart to distinguish the characteristics between neural and metabolic training: The key to avoid over-training is determining your optimal training frequency and to closely monitor the progress you make from workout to workout and be aware of any signs of slow or arrested development. Not progressing in one exercise out of five is a yellow flag and not progressing in more than two exercises is a red flag - and means you need time off.
Building more muscle is about progressive over- load. If you begin your workout and realize that you are not going to be able to lift more weight, literally pack it in quickly and go home. You have not recovered yet. Page 42 of All rights reserved. Progress is driven by intensity of muscular output. Intensity is a function of time.
So even if you do the same number of reps and the same amount of weight but you achieved it in a shorter period of time then your intensity has increased. And the re- verse also holds true. If it takes longer, then you have not fully recovered and this will delay the recovery process because you are in the hole deeper. Lower intensity can not build new muscle.
How To Measure Intensity Here is the simplest tool to measure intensity. Instead of simply tracking your weights and reps from workout to workout, you will calculate the overall poundage lifted in your one-set, all out special set. So next workout when you wish to compare your overall poundage you can do the same calculation.
Looks like your overall intensity was lower. This is not good and means you did not recover. Many trainees who have been training greater then 4 years can confess to this. The majority of people will agree they made their best gains within the first few months and even first few years of training. I can personally attest to this myself. Page 43 of All rights reserved. Next time you see them, ask them what contributed to their initial results. They simply trained and got results.
They might have even over trained. They might have used sloppy lifting techniques. They might have had poor nutrition. But they still got results.
معلومات عن كتاب vince delmonte no nonsense muscle building:
In the beginning — everything works! However, the reality is that any new stimulus, applied with the above growth prin- ciples will work for a certain period of time. This final no nonsense growth principle is specifically designed for advanced train- ees who are reaching their maximal genetic potential. It will only be used in the Advanced Week Max- Power program:.
The best-set sequence would be one set per body part. One set for legs, one set for back etc. Any other sets beyond or before the set that you perform with the greatest amount of weight and the most amount of reps will do nothing more to build muscle! Not necessarily true for beginners or intermediate trainees because these neglects the fact that their bodies becomes bigger and more muscular from increased gly- cogen retention, increased metabolic adaptations, increased capillary size etc.
To actually build new, dry muscle mass, think about this: Then your fourth set you can only do lbs for 3 reps. Think about it really hard. Which set do you think will inflict the most growth? Page 44 of All rights reserved. The concept I want you to grasp is simple: Any additional sets will deplete your finite energy reserves.
Thus your workouts must be very short and infrequent for muscle growth to occur. This is the set that you will probably require a spotter. This is the most important set of the workout. This is the reason you came to workout today. Your body has no reason to develop exaggerated amounts of muscle mass; it has no interest whatsoever. It is more concerned with other functions in your body such as gathering energy from food, air and water to keep the brain and body functioning.
Your body does not even give a second thought to rebuilding torn muscle tissue and then super compensating UNTIL its basic energy reserves are replenished. If you con- tinue to do more sets and more workouts before your energy reserves are replenished then all the fuel that you have been taking in that should have gone to building new muscle will be directed to simply replenishing the whole recovery system of the body. Bottom line: Once you apply high intensity stress on the muscle stop performing any more sets or workouts.
It takes one attempt to stimulate muscle mass. Adding more sets or more workouts prior to a complete recovery is detrimental to your muscle growth progress. But since we train natural and have not invested in a chemical labora- tory inside our bodies we will aim for the minimum number of sets and exercises per muscle group. You see, professional bodybuilders use this same technique disguised in a method called pyramiding. They will perform their first set with a certain amount of weight, then the second set is slightly heavier with a few less reps, then they go heavier.
Page 45 of All rights reserved. You will never seem them do an additional set with the same weight for the same number of reps. So let me make this perfectly clear — our goal is to use the fewest sets possible and the fewest number of exercises per muscle group — this will lead to the maxi- mal results with the least amount of work. All it takes is one, full-out, extremely tough, go till you blow set per exercise to produce the maximal potential for that muscle to get bigger and stronger.
Unfortunately most guys begin a workout with 4 or 5 exercises in mind for each body part. Training hard and training long cancel each other out. Anything requiring you to lift less weight or less reps than your current threshold and involves less muscle fibers activated than possible — violates every fundamental bodybuilding principle in existence and will lead you right back to your old way of training.
After you perform this one, all-out special set it is time to go home, eat, sleep and rest up until your next session where we will gradually and consistently exploit this process. Remember, if you want to look like everyone else — train like everyone else. If your subconscious tries to trick you into thinking that spending hours in the gym and re- peating set after set is the right way then take a second look at these people and see that they do not look any different whatsoever.
Most guys who are big have no idea how they got like that genetics and most guys who have a half decent physique achieved it in the first few months as a beginner which is when the greatest gains oc- cur.
How many people do you know that look bigger and bigger year after year? I bet very few, if any. Page 46 of All rights reserved. However, the 29 — week beginner-intermediate training program will still require you to go absolutely all-out on the last set of every exercise.
More to come on that later. To Summarize: The stress must be am extreme abnormality that far exceeds the normal carry capacity of the local muscle.
The body will deal with this emergency through hypertrophy the cells that make your muscle increase in number, and thus size. Training with a conventional training program and adding more sets and reps will counteract this principle. Conventional programs do not focus on gaining more strength and gaining strength in a critical component of the growth cycle. The two are directly related. The stronger you get the bigger you get and vice versa. This is another fact that can not be argued unless you are deliberately making an attempt to not eat, sleep or recover.
Exploit the recovery techniques in the next chapter and you will be able to train every 3 days but this is not set in stone — you might need more and very rarely less unless you are do- ing drugs, which I do not promote. I also suggest that you time the length of your workout. Completing the entire workout in a shorter duration is a definite sign of greater intensity.
You can not have the best of both worlds.
كتاب vince delmonte no nonsense muscle building
The only way to train with maximum intensity is to avoid long, moderately intense training sessions like the plague — these will just drain your energy reserves like a hole in a cup of water. Page 47 of All rights reserved. The most underestimated and most important factor of recovery is time.
This can be expressed in days or hours between each workout. Time recovery can also be applied to periods of training cycles. The goal is to recover as quickly as possible to commence your next session.
The key is to determine the optimal amount of time required to fully recover taking into con- sideration the muscles trained, nervous system, immune system and hormonal system. Generally, anything done at a higher level of intensity re- quires longer time between workouts.
Anything done at a lower intensity can be done at a more frequent schedule. Your training frequency should be governed by the intensity and volume of your workouts. Finding the balance between work and recovery involves a consideration of the type of training you are engaged in. You will be using heavier loads that will place more demand on your central nervous system compared to a moderate-weight hypertrophy phase.
On the flip side, when training for size, as long the over- all volume is within reason and your energy intake is sufficient than you will be able to train up to 4 times a week with serious results. This is because your nervous system is not as beat up during this type of phase. Next, you must allow time recovery between training cycles. I have two forms of recovery: Half week recovery and full week of recovery:. This means absolutely nothing but perhaps very light aerobic work and relaxation techniques during these recovery weeks.
You might be surprised by how much benefit your body receives by taking strategic recovery periods. I recommend taking one full week off every 12 weeks no matter what your level of conditioning. Page 48 of All rights reserved. The higher the intensity of training, the more beneficial the recovery weeks will be. Ignoring or not taking these guidelines seriously will lead to over-training, injury and plateaus - guaranteed. I believe the average trainee trained less than 4 years should never go beyond weeks of uninterrupted training.
And there is no exception for the advanced trainee greater than 4 years to train longer than 12 weeks uninterrupted. I think that a considerable amount of people do not have a clue of what to eat.
Nutri- tion is extremely important with recovery because it provides us the raw materials for recuperation, recovery and growth. Without an ideal nutrition plan, your efforts in the gym will be in vain. Because this topic is so critical I have given it a chapter of its own. Are supplements necessary? It depends. Again, this topic will be discussed in further detail, as I believe it requires a chapter of its own.
Also, I do not recommend the use of any unnatural supplements for the first 4 weeks of training. I have no intention of addressing this topic in this manual. There is no shortage of material on what and how to take certain drugs to enhance recovery.
No Nonsense Muscle Building - Men | Goal | Motivation
I personally, have never trained dirty. I decided before I began training that I would not be led to the dark side. I do not mean to moralize the topic but I will relate my own personal stance on the issue. However, once you travel to the dark side, you will never be able to say that you trained clean. You will always have to live with it. I would prefer to simply keep it at that — a curiosity and a temptation.
On the flip side, the reality is that it is your choice. The reality is that drugs exist, they are used, and they can be very effective. But nothing comes without a price. Page 49 of All rights reserved.
While most bodybuilding drugs are not physiologically addictive, they are emotion- ally addictive. Can you imagine putting on 3 inches on your arms but having to spend a few thousand dollars a month to achieve and maintain that? What if you could not afford to buy your physique anymore? This could lead to a downward spiral of many negative outcomes Bottom line, your recovery will be affected if you are using drugs or not.
If you are not using drugs, do not copy programs of guys who are. This is crazy! A part of the critical code for muscle growth is sleep. But how much sleep is enough to accelerate recovery and optimize muscle growth? And how are you supposed to get the optimal 8 hours of sleep on top of late nights, partying, studying, T. V, and cram- ming the rest of our silly lives into the short 24 hours we have? The number one reason getting enough sleep is so important is because Growth Hormone rises during sleep and begins to rise minutes after falling asleep.
If you are taking your training program seriously then I would suggest the optimal 8 hours, however this is a very individualistic measure and as few as 6 hours can be adequate for some. I have created a simple test that will allow you to determine the minimum amount of sleep required to optimize muscle growth. Sleep without an alarm clock for three days, two on the weekday and one weekend.
Average out the number of hours your body sleeps until it wakes up naturally. Average out the three days and this is the opti- mal number of hours you should strive for each night.
Also, there is a theory that every hour of sleep you get before midnight is equivalent to 2 hours of sleep. So if you go to bed at 10pm and wake up 6 am — you will feel as if you have just slept 10 hours and not the actual 8 hours.
I would say try this one out for yourself and see. Too be honest, I personally feel tre- mendously better going to bed earlier and waking up earlier. Take advantage of power naps — they are not for wimps. Professional bodybuilders take them regularly in the course of a day.
It is said that a minute nap in the mid- dle of the day is the equivalent of a 2-hour sleep. Again, try it out and see for your- self. Naps are extremely beneficial if you did not sleep well the night before. Remember that your muscles grow when you rest — this is the time between weight training sessions. Sleep is the best opportunity to let your muscles rest. Page 50 of All rights reserved. There is other research that shows that when you are deprived sleep your body releas- es the hormone leptin.
Leptin is a hormone that tells our body to feel full so if we are deprived of this hormone you will be more prone to eat carbohydrates even though you actually had enough food. This can quickly lead to fat gain for the sleep deprived. This almost guarantees a higher quality of sleep and is said to release testosterone, which is a critical muscle-build- ing hormone.
Also drinking warm milk activates a chemical from the heat to make you feel more soporific. Not only will stress take days away from your life but it will hinder your recovery between muscle-gaining sessions! It drives the production of inflammatory hormones that result in diseases such as diabetes, heart disease and obesity.
Stress sparks rheumatoid arthritis and other degenerative diseases. Stress will create depression and age the brain as well. And remember, you do not grow muscle during the workout but rather, while you are rest- ing. Stress releases catabolic hormones that do not support an environment for muscle growth and fat loss. If you approach a training session when your stress levels are high then you MUST reduce the duration of your workout, reduce the volume of the workout, decrease the frequency of your training or increase your nutrient intake.
Ideally, eliminate the specific stress all together! Page 51 of All rights reserved. Chapter 5: Maximizing Hormonal Responses for Maximum Muscle. Growth and Maximal Fat Loss Hormones are triggered in your body by practically everything you do in your everyday life.
We will discuss the impor- tance of the most popular anabolic and catabolic hormones in the body because they contribute a significant role to muscle growth. Hormones are basically chemical messengers secreted by the endocrine system.
Once they reach the blood they travel to specific receptor sites on cells. Body adaptations are partly dependent on hormonal levels. It is critical to understand how to manipu- late these hormones to maximize muscle growth, fat loss and overall health.
I will not provide a physiology or endocrine lesson on these hormones because the science is quite heavy and might make the gray matter in your brain sizzle a little! Instead I will keep it very simple:. Wild Wolf Brewing Co. Battle of the Chefs presented by Batta Fulkerson - views. Like PRLog? The No-Nonsense Muscle Building Program, the name given to Vince DelMonte's fitness approach, explains how to stimulate the body's muscle building hormones naturally.
It also covers which supplements work and which don't. The program emphasizes that you can limit your workouts to an hour of intense exercise three times a week, give your body plenty of time to rest and recover, and get better results than if you exercise five times a week. Made by Vince Del Monte, a personal trainer, nutrition expert and competitive fitness model, the No Nonsense Muscle Building product is a collection of different guides and tools that were created to help the user gain muscle mass in fast, natural and safe way.
The book absolutely encourages an active, natural and healthy approach coupling a healthy diet with a good exercise and recovery regime. Interestingly enough, Vince Delmonte No Nonsense Muscle Building actually makes specific reference and elaborates on the necessity of allowing your body the time to recover and recuperate after a bout of exercise.
The course encompasses everything related to building muscles, right from nutrition to working out. It is broken up in to two 29 week exercise program schedules divided into various subsections, explaining each and every aspect in great detail. Vince's approach is broad and comprehensive. He explains the theory behind his workouts, includes detailed meal plans and diet tips, supplementation, how to prevent injuries, stretching and bodyweight exercises, plus tips on testosterone and cortisol levels.
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