My favorite part about the muscle magazines is the “members feedback,” “”What you have to say,” “success stories,” and “story of the month” sections.
I love seeing the pictures of every day folk, like you and I, who have taken action and proved that they are for real.
Today I want to feature Peter Luckraft who was a winner of my 3rd Transformation Challenge and who was willing to answer some questions about his success.
I plan on doing this on a regular basis so keep an eye out on your email Inbox for when I ask you to be featured.
Here are Peter’s before and after pics (he cropped out the background so they look better FYI)
Vince: What was your fitness level and physique like before using any of my programs?
Peter: I would say mediocre to poor. Before I began implementing your six pack program, I did go to the gym, but like most of the people there, I really didn’t know what I was doing. It was the same old routine with no real results.
Vince: What has been your primary fitness goal and what is your primary motivation towards your training?
Peter: My fitness goal was to get my body fat level into the single digits. I feel that 10% BF is a healthy place to live. My primary motivation is my age and family.
I am 32 years old, and have a wife and 3 daughters who look up to me. I will be the best role model I can for them, and you and I both know Vince, that it feels dam good to be in shape.
Vince: What is your secret to staying motivated?
Peter: Good question, because I have seen so many people lose weight, only to put it right back on, and end up either where they started, or worse! If you have ever watched the first episode of “The Biggest Loser”, then you will know what keeps me motivated. Like anyone else who is out of shape, I struggled like heck to shed the fat and get into great shape, and there is no way I want to do that again, especially now that I have all of the tools required to keep in shape. I quote you Vince, “It’s much easier to keep a six pack than it is to get one”.
Vince: How do you handle your training and nutrition schedule around your company and having a wife and 3 daughters?
Peter: Another great question. Here’s how I see it, if getting in shape is important to you, you make it a priority. Personally, I get up at about 5:00 to 5:30 to get to the gym, usually about 4 days a week. I will sometimes use the old treadmill in the basement for evening intervals on the off days (time I would likely be spending in front of the tube). It leaves me so much available time to be with my wife and daughters.
Regarding nutrition, For the first 4 meals / snacks, I eat alone, so I can eat as healthy as I wish. In the evening, I always try to prepare a great dinner for my family, and frankly, I do allow myslef to indulge a bit at times, but I always make sure that the majority of the time, I am eating good whole foods.
Vince: What is your biggest obstacle with achieving your fitness goals and how have you overcome it?
I totally forgot that last summer when I attended Arnel Ricafranca’s wedding, we filmed some killer advanced muscle building tricks for you in his garage.
This is info that has never been seen and that we were going to charge for but since my hair is not styled and I look like I just woke up I figure that we would just GIVE THEM AWAY for free.
Don’t Ask Me What Kind Of Pose That Is Of Arnel And I On His Big Day Getting Hitched!
Let me know if you have any questions on any of them and feel free sharing these with any of your friends who could freshen up their muscle building workouts.
Extended Sets For Chest
Extended Sets For Shoulders
Extended Sets For Back
Extended Sets For Biceps
Extended Sets For Triceps
Extended Sets For Core
I hope you enjoyed this series. Please let me know what other kind of video series you would like to see.
Hope you’re off to a great start in 2010. If you’re not, pick up one of my programs on the right hand side.
It’s pretty messed up and it’s linked to three bigger problems…
But first, let me open this conversation with a question:
Do you agree that anything worth doing is worth doing well?
Weight training with the goal to ignite muscle gains or get super ripped should be no exception. This concept should be easy to grasp. And hitting the gym with the plan of building a good deal of muscle or to boost your metabolism (to shed fat) can require a lot of work – but other than breaking a sweat and pushing yourself, it should not be much harder than that. Right?
It’s this kind of thinking that leads to the FIRST big problem.
Most people who attempt to build muscle fail miserably. Sure, almost everyone reading this has experienced some sort of improvement and a small gain in muscle (or fat loss), but the majority never get to that next level.
The majority never look like the models on the magazines or good enough to shock their friends at a pool party while in their swim suit.
Despite dedicated efforts to training, nutrition, supplementation and most importantly – a true desire and thirst to be their best – most never blow beyond their genetic potential.
There are many reasons for this too common failure. If you asked me why this happens in person I would reply by shaking my head:
“Most people fail because they don’t have a clue of what they are doing.”
Yesterday I asked you the top 3 ways to build muscle and got the common answers I anticipated… eat big, rest and train hard. Those were the top 3 common responses and it’s safe to say we identified the Top 3 Commandments Of Bodybuilding.
Instead of sharing the 12 Anabolic Targets (Sorry, I know I promised I would share them today but today’s post needs to come first) to maximize your muscle I would like to finish the year off with 3 philosophies of advanced bodybuilding that I’ve discovered since the release of my entry level muscle program, No Nonsense Muscle Building in 2006.
What I’ve Learned Since My “Skinny Vinny” Transformation Back In 2002
There is a lot of confusion in the bodybuilding world.
A lot!
Just in the past year you’ve probably been exposed to an endless buffet of techniques, methods and philosophies from books, magazines, articles, personal trainers, the big guy in the gym and the advice of experts including myself.
To add to the buffet of information, you already know that the top training experts contradict one another in their articles and books. To make matters worse, they often contradict themselves.
You may think I’m guilty too. If you take my advice out of context then yes, it’ll appear I’m guilty too.
I’ll explain the context part in a moment.
We could spend all day (in the literal sense of the word) and ramble about exercise selection, reps and sets, tempos, training frequency, equipment selection, load parameters and that’s before we even start discussing nutrition and supplements.
All of this fierce debate leads to what is known as “paralysis by analysis” – a state of confusion that prevents you from doing anything!
In other words, it prevents you from getting the most important Degree of your life – a degree in G.S.D. which stands for Get Shit Down.
If You’re A Beginner…
If you’re recently new to the world of bodybuilding, lifting weights and eating big, you’re in luck – I already wrote a complete muscle course for you and it’s called No Nonsense Muscle Building. This book will save you years of unnecessary frustration. Make it the last book you read in 2009 or the first book you read in 2010.
Side note: I consider you in an intermediate trainer if you have 1-4 years of consistent training experience and I consider you an advanced trainer if you more than 4 years of consistent training experience. In my definition, to be advanced you must have a physique that resembles above average. I have a friend who has been running the same 5 km loop 5-days a week for the past 5-years but that does not make her an advanced runner because she’s moving at a snails pace. To be intermediate or advanced, you must have an above average physique. Let’s put it this way. If we met in the streets I would know that you work out based on your physique. I would not think, “I wonder if he works out…!”
1. I hope you had a relaxing and memorable Christmas with your family and friends.
2. THANK YOU for telling me why want something beyond the norm! To date we’ve had 269 comments and if you have not shared why you personally want to look like something greater in 2010, click here, to share. You can also get inspired by my most serious readers.
3. In 6-days, I’ll be launching my latest masterpiece called Maximize Your Muscle. It includes advanced muscle routines and exclusive coaching to blow beyond your genetic potential. It will be released on Monday January 4th and I highly recommend you let me take care of your muscle and nutrition goals for 2010.
Onto today’s latest post… It’s Not Your Fault You Hit A Plateau and then I have another question for you… Lets get started:
You May Have Hit A Plateau Right Now But Given What You Know It Was Inevitable. Here’s Why…
In fact, you had no other option but to plateau!
Please, don’t blame yourself for an extra second.
Research and science geeks claim: “It’s an unavoidable condition…” or “Everyone hits a plateau eventually…”
I agree with the nerds.
Catching a plateau is like catching a virus – eventually it’s your turn.
At some point your gains have slowed – and you’re just like 99% of the rest of the world, myself included.
So congratulations… you’re normal!
But who wants to be “normal” anyway? You don’t want to look like a “normal” guy—you want to look like something greater.
Well, you’re probably thinking how amazing it would be to blast through that plateau and go beyond — WAY BEYOND – your genetic potential.
If you have ever wanted an awe-inspiring one-of-a-kind body, well that’s normal too.
That’s right: it’s normal to want something beyond the norm.
Do Yourself A Favor And Keep Reading If You’re Ready To Slap Your Genetics In The Face…
…and only if you CAN deal with jealous “gym buddies” and family members shocked by your ripped “photo-shoot-ready” physique… Why? Because on January 4th you’ll be given the keys to unlock this body.
Whether you have average or crappy genetics, developing a world-class physique and being the “talk of the town” may feel like a pipe dream…
…but a dream that certainly never dies as you’re always training hard and eating right – holding out hope that someone will come along and bail you out – providing the necessary help you need to make it possible to get that perfect body you so desperately strive for…
Sadly until this point, attempting to build a body completely ripped with layers upon layers of thick, dense muscle mass meant dabbling in illegal anabolic steroids or expensive Growth Hormone that will screw up your body in the long run and drain your back account.
Especially since poorly-designed programs have the plateau built right into it! I’ll explain that tomorrow… but for now:
95% Of Programs You’ve Tried Have The Plateau Built Right Into The Program!
How do I know this?
You see… unlike all those self-proclaimed fitness gurus you run into online, my programs come backed by science and REAL WORLD experience.
In 2002, I received my Kinesiology degree from the University of Western Ontario. Not some bogus online diploma mill or liberal arts degree. And it’s much more than your gyms own trainer certification program, which are nothing more than a weekend course followed by their photo being pasted on the gym wall.
The science of Kinesiology is more than a fancy word, but rather it is a critical science of anatomy, physiology, biomechanics and lots of other boring academic subjects. It’s a real University in London, Ontario, world-renowned for their cutting edge teaching on the special science of maximizing your genetic potential, accelerating metabolism and optimizing your growth hormones.
You may have flunked science in High School or not pursued a health and science degree which is cool but if you really want to know why you’ve plateaued, and why your body isn’t growing as quickly — or at all – you’ve got to know how your body really works.
Fill out the form below and I'll send you my Muscle & Six-Pack Video Lessons, absolutely free.
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A world famous fitness coach and author, Vince DelMonte is known as the top "Skinny Guy" expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements.
