As you know, I always hook you up with free stuff, and today I’m going over the top.
In fact, this is one of the most important books I have ever released.
You’ll never read more interesting or exciting muscle-building information then this… and it’s yours to download for free.
So what are you waiting for, i want to hand you The 12 Anabolic Targets To Ignite New Muscle Growth. These are the exact targets I used to climb from 190-pounds to 210-pounds and bust through the most frustrating plateau in the world.
There are no email forms to fill out today, just click the link below and you can begin reading.
I couldn’t wait to post this today, in fact this video may be the highlight of your day – it’s epic!
This video is not like any you have ever received or I have ever posted – that’s because it’s the kickstart to the reception of Flavia and I’s June 26th wedding day.
In this video you’ll see our entry (after our bridal party entered, which you can see in the next video) and then our sensational dance off.
So what did you think of the dance off? Leave your comments below!
Here is the second video that came before this one.
If you’ve ever lacked motivation to workout or eat healthier, then you’ll want pay attention to the following 8 tips I’ve got lined up for you.
But first, it’s helpful to understand what motivates us. In general, we move towards pleasure and away from pain. It’s that simple. I would argue that human beings do more to avoid pain. Think about the fact that most people act retroactively, meaning they first need some type of “pain” (ie. a heart attack, diabetes, being obese) to move them into action.
Masters of motivation skillfully associate pain and pleasure. Whether it’s the words they use, the thoughts they think, the images they visualize, or the actions they take … they stack up pain deliberately to move away from behaviors or habits that they don’t want anymore, and they “build up” pleasure to help move them towards new behaviors that they do want, or to reinforce good habits.
So with that being said, let’s have a look at 8 ways to help get you more motivated to workout and eat healthier.
1. Find Your Reasons Why (and the more reasons the better)
You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to feel sexier for your spouse, fit into that old pair jeans, or feel more confident? Once you identify your initial reason, keep asking “why?” to go deeper and finally come up with true reason that will motivate you!
2. Connect to Your Core Values
This is the ultimate secret. If you can connect the process (ie. working out, eating healthier) to your core values, even in small ways, you can change your game. For instance, some core values might include freedom, happiness, love, connection, family, or growth. Figure out what matters to you most and work from there.
3. Change Your Mindset
You can instantly find your more enjoyment in working out by shifting your mindset from “having to workout” to “getting to workout”. I have a good friend who always says, “I’ve got to workout, I’ve got to workout!” He feels compelled and thus less empowered. I told him to consider adopting the phrase, “I get to workout”, which would put him in a state of gratitude instead of obligation. Be difference.
4. Anchor the Feeling
Remember how good it feels when you finish you workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime the going gets tough you can easily revert back to feeling that way. For instance, after an exhilarating workout you may want to do a fist pump to celebrate. Do this enough times in that state and you’ll anchor the good feeling. In the future, you can do a fist pump at any time of day to get that great feeling once again.
How does a beginner bodybuilder get started in a program to maximize strength? Here’s your blueprint:
If you’re like me then lifting superhuman weights is not high on yourmuscle building to do list. I have never been a fan of getting under enormous amounts of weight unsure if my back is going to blow out.
Don’t get me wrong, I love lifting with intensity, but I have dozens of ways to do that without lifting “powerlifting style” heavy. Hint Hint: I hate powerlifting kind of workouts.
However, I do accept that scheduling phases of training that focus on enhancing pure, bar-bending brute strength is necessary to look better in my Facebook profile pictures. I sure don’t want some smaller dude who’s got more “functional strength” to out perform me when I’m assisting my sister-in-lawy carry a 500 pound piano down a steep set of stairs! (I’ll save the story for another day).
If you want to start being as strong as you look then it’s time to try out these three beginner muscle building workouts for strength.
All Lifters Apply
Even if you’re not a beginner or have never lifted heavy before, this is an excellent introduction program for beginners.
At some state in your muscle building career, it’s critical to dedicate a stage of your lifting to a strength-focused program. This is a critical element many muscle building programs for beginners neglect. Long term success in bodybuilding is based on building a strong foundation. Here’s the blueprint for strength:
Guiding Principle…
The design of your program is based on the guiding principle of repetition – i.e the number of rep performed in a set, as well as the frequency of the workouts.
You’ll be doing each whole body workout three times per week because we want your nervous system familiar with the path of the bar on each exercise.
The purpose of this program is to get your central nervous system adapted to the heavier loading. Your CNS is basically the “computer system” in your body that sends signals from your brain to your muscle so you can perform the movements safely.
Your rep range will start high, using lighter weigh. Ever two weeks you’ll decrease your reps and increase your weight. As simplistic as the muscle building workout below looks, it’ll turn you into a new man.
Santorini Greece a few weeks ago on my Honeymoon. Lots of water!
After Six Weeks…
Your body is going to be ready for a program that relies on more than nueromuscular adaptations. The biggest improvement you’ll notice after this program is the starting weight you are used to lifting. It will be much higher which means new muscle gains.
The Beginners Muscle Building Workout For Strength
Six Rules To Construct A Foolproof Training Split That Optimizes Muscle Building For Skinny Guys
By Vince Del Monte
If you’re a beginner bodybuilder and your approach to training is selecting bodyparts based on, “Hmm, I was supposed to train chest today but my triceps are still sore, so I’m gonna train legs because they’re not sore…”
If that’s your approach to program design and it’s working for you, keep at it and don’t let me fix what’s not broken.
However, if you’re a skinny guy trying to figure out how to plan your week, you’ve come to the right website. This article is not an exhaustive breakdown of all the dozens of bodypart splits you can select. I’ll do that in another day. Instead, we’re going to consider some key elements for constructing your weekly training routine and bodypart combinations.
Some reasons you’ll find are purely based on my own experiences on my own naturally skinny frame and also based on the hundreds of skinny guys I trained for six years as a Personal Trainer before running VinceDelMonteFitness.com full time from my home. Some reasons you’ll find are based on research for you academic nerds reading this :)
This article covers some rules to help you put each muscle group in the best possible position to optimize muscle growth.
Flavia, my wife, and I just finishing a walk to the top of Mount Vesuvius in Naples, Italy. Hikes are great forms of cardio!
Have You Ever Tried To Chase Two Rabbits?
As the old Proverb says, if you try to chase two rabbits, you’re sure to lose both and this is how you should view your training split.
Each day you wake up is a new day to turn your skinny and average looking frame into a savage beast that commands respect from your friends and gets women to smile and turn towards you instead of sneer and walk away from you.
Every day is an opportunity to invest your time into the gym – not spend your time in the gym – and create a body that tells the world that you are in control and have the power to go out and get whatever you want in life.
Stop going to the gym and wasting your time trying to hit multiple bodyparts when assisting muscle groups are not even recovered yet. How in the world do you expect your muscles to grow if you don’t position them on a day with a fair shot to train to the max?
You need to design your weekly training split to compliment the previous and following workouts to create the most opportunistic environment for growth. This is much easier said then done and does not mean that today’s workout is the one-and-only split that will work.
It’s an example of a nearly-perfect split. The purpose of this article is to understand that today’s success is based on what you did yesterday and tomorrow’s success is based on what you do today. The way your split is designed is directly related to creating the optimal training environment and will predict how your body performs in each workout.
Lack Of Planning Could Look Like This…
Arriving at the squat rack only to find your chest is extremely sore from yesterday’s chest workout. This distraction towards your chest and tightness will be a hindrance to your leg training.
It’s arm day but your biceps are feeling tight and swelled from all the close grip chin ups you did yesterday on back day. So much for a killer back blitz today since your biceps are still sore.
It’s chest or shoulder day but your triceps are still experiencing deep muscle soreness from the insane tricep supersets yesterday. So much for setting a new personal best in your bench press today.
You may consider this common and something to “get used to” but it’s a reflection of poor planning or lack of planning all together. Let’s work with the next 7-days on your schedule and piece together a well-designed program.
If this seems like too much work, then you’re probably not that serious about changing your body.
1) Keep the big muscle groups away from the small muscle groups:
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Santorini Greece a few weeks ago on my Honeymoon. Lots of water!
Flavia, my wife, and I just finishing a walk to the top of Mount Vesuvius in Naples, Italy. Hikes are great forms of cardio!
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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.
