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Great tips!
But how do the different workouts look like? How do I do for example a DB Bulgarian Split Squat? Prisoner Squat ?
3 Tips To Getting Jacked and Lean
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Guest Article Post by Craig Ballantye of Turbulence Training
Grab your copy and discover the breakthrough Metabolic Resistance Training Workouts guaranteed
to give you a buff body and Ultimate Fighter’s Physique. Special offer for friends of Vince DelMonte ends Thursday May 28 at midnight.
http://www.turbulencetraining.com/vincerecommends/ <- click here
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If you’ve never heard of “Metabolic Resistance Training” (MRT), things are about to change for you in a big way. In fact, I’m willing to bet this is going to be the *new* hot training phase for 2009. You heard it here first.
It’s so hot, that my next product (hush, hush) is based completely on this new training system.
But most metabolic resistance training programs make 3 big mistakes.
First, they put the exercises in the wrong order. Some programs are so whacked they start with arm curls before asking you do to do pull-ups.
You need to work from the top down, starting with the best exercises first in the ultimate bad-ass superset to start the program.
Not only will you get more results that way, but if you ever need to cut a workout short, you’ll be able to know that you already got near-maximum benefits just by doing the first superset – because that’s where you had your best exercises.
Second, incorrect MRT programs put “competing” exercises back to back in the routine. What I mean by that is you’ll often see a pull-up followed immediately by an exercise where you have to hold dumbbells (such as lunges).
But your grip is going to be smoked by the pull-ups, and you won’t be able to hold enough weight to challenge your lower body. So the program is not as effective as it could be. The solution is using non-competing supersets like I do in Turbulence Training.
The third mistake is not using enough “absolute intensity”. Now don’t get me wrong, almost all MRT programs are hard, but running a marathon is hard too – but that doesn’t make it INTENSE.
The best MRT programs organize the workout so your muscles still get a chance to lift as heavy as possible, even though your heart will be pounding and sweat will be pouring off your body.
Personally, I’ve always used the phrase, “Turbulence Training” when describing my workouts, rather than MRT, and Vince knows my intense way of training. We trained together at the Las Vegas Athletic Clubs just yesterday (I should mention Vince is a beast when he trains)!
So he asked me to put together a proven and perfectly designed metabolic resistance training program that he would love – and would recommend to you – especially if you want to get jacked and lean to dominate the summer pool parties and beach scene.
And especially if you’re into the “Las Vegas” style night life where better looks get better treatment. Sad but very true.
In fact, I built this exact program for a client of mine who now looks like a jacked up Randy Couture after using this system. The resemblance is funny, and the workout is intense. Let Vince and I know how it goes by posting comments below.
1A) Deadlift – 8 reps
• Rest 1 minute.
1B) 1-Arm Standing DB Shoulder Press – 12 reps (1 side at a time)
• Rest 1 minute and repeat 3 more times.
2A) Chin-up – Max reps minus 1
• Rest 1 minute.
2B) Close-grip bench press – 12 reps
• Rest 1 minute and repeat 2 more times.
3A) DB Bulgarian Split Squat – 8 reps per side
• No rest.
3B) Ab Wheel or Stability Ball Rollout – 10 reps, taking 3 seconds to roll out
• Rest 30 seconds and repeat 2 more times.
If you like that, you’ll love all of Craig’s MRT workouts that will help you burn fat and build a beach body without the dishonor of slow boring cardio.
Craig’s even giving away a few extra workouts here, including a special “just for friends of Vince DelMonte” program called The Hard-Core Turbulence Training Fat Burning workout.
Grab your copy here:
http://www.turbulencetraining.com/vincerecommends/
Vince DelMonte
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22 comments - add yours
Magnus
May 28, 2009
John
May 28, 2009
I would strongly recommend all of these programs to anyone looking to make a change in their body. I have used Craig’s Turbulence Training programs since last Oct and have seen amazing results. I’ve dropped over 40lbs and have went from 16% to 8% body fat. Many of the newer programs (AAA, March Madness, Buff Dudes) have some awesome bodyweight intervals that are sure to leave you drenched.
Great to see Craig and Vince and others working together and getting so much great info out!!
Magnus – DB Bulgarian Split Squat = 1 foot on bench behind you while holding dumbells in each hand or holding one dumbell with 2 hands out in front of your chest Prisoner Squats – hands behind your head pulling shoulder blades together
-John
Seth
May 28, 2009
Why do you recommend 1-Arm Standing DB Shoulder Press rather than Barbell? (I’ve done the latter, and found that I can actually lift more weight on a barbell than a dumbbell.)
Brandon
May 28, 2009
Magnus,
An easy way to learn new exercises is to look them up in google. Search on the exercise name…. see what comes back. Another way is to look them up in youtube. You could even search for a free exercise database in google and see what comes back.
I only caution that you should probably check a few different descriptions of how to do the exercise because it is important to know and keep good form. Not every body on youtube demonstrates the exercises with perfect form.
That being said however, there are tons of websites and knowledgeable trainers out there describing how to do these exercises if one is willing to spend 5-10 minutes looking them up.
johnny
May 28, 2009
hi, ive been body building for about a year now and ive been getting resuts all round except my chest is still flabby and weak. I have alot of mass and strength else were but its embarrassing doing a bench press beside someone 1/3 my sizedoing the same if not more. At this point im very tempted to take steriods but I know what they can do to me but im in a position where that seems like the only way to get rid of my insecurity and flabby chest. What advice do you have for me?
ali
May 28, 2009
hi vince ,im ali from lebanon ,i have 74 kg and 170cm what i will do to have a nice body without fat ,and wAnt to know the best training for my upper body.sorry my language not god .
Mike
May 28, 2009
I’ve used Turbulence Training since the beginning of ‘09 and love it! I’ve lost 25lbs of fat and have dramatically increased my strength and endurance.
Besides Vince’s programs, I would highly recommend Craig’s TT workouts. Especially for those looking to lose fat and get lean but don’t have a lot of time to do it. Craigs workouts usually do not take more than 45 minutes and that includes resistance training and HIIT.
Rickesh
May 28, 2009
im a novice so could you explain each of these excersises please
SUCCESSORSTART
May 28, 2009
Hello,
How many time per week and how long is it recommended to do this workout(Craig’s MRT ) for fat loss?
Thank you very much!
Diane
May 29, 2009
Hi Vince: I need to lose 30 lbs in 8 weeks is that at all possible is so how? thank you Diane
sumitnayak
May 29, 2009
sdfsidfsodifjiofgf
Pete
May 29, 2009
@Johnny…
Mate, all i can say is don’t hit the roids.
The two experiences I’ve had of guys on roids in the last few months was one guy who got arrested after pushing one of my bud’s girlfriend down the stairs, and another who literally had a heart attack at our local gym, in the toilet. I know these are extreme cases, but they screw your head, and you don’t even realise. I have friends also who dabble with them, but unless your gonna take em for your whole life, the minute you stop, you will, and i mean it, lose all of that induced weight, and muscle.
Training can be real tough for all of us, but what you need to do is think a little outside the box; keep an eye out on sites like this, and Tnation, as they have some cool articles, and just make it your goal for a set time period, like a 6month window, to sacrifice maybe a bit of the rest of your workout and really focus.
The attitude you’ve got seems good, but keep it up and dont’ touch the steroids with a bargepole… i’m not kidding..
good luck bud,
PG
Brad Campbell
May 29, 2009
I couldn’t agree more with ppl sabotaging their results by placing exercises in MRT programs in the wrong order! Good stuff CB….
Sean
May 30, 2009
Good post! I love doing DB Bulgarian Split Squat’s right after BB squats to really burn out the quads. Man, I can barely walk after combining the two, especially going really heavy on both. I hold two DB’s and try and go as deep as possible without locking out at the top. I also keep a fast rhythm to really tear them up!
survivordean
May 30, 2009
Hey Vince, I’m reading your blog regularly and your advises are a top-notch. But I have a question, even I’m physically handicap at 24- can i still get lean and jacked? If yes, how? I can’t do some exercises you recommended but i still wish to have a six pack.
manu
May 31, 2009
is it ok to work one bodypart a day. is split traning more effective
manu
May 31, 2009
I’ve been watching your videos on youtube. I am an extreme novice at bodybuilding. I am unable to perform excercises with strict form if I am working out more than one bodypart a day. Could you put together a workout plan for me to increase mass and strength.
Valentin
June 1, 2009
@ johnny
try the blast my bench programme by Lee Hayward
siddharth
June 1, 2009
cool ya…
Bill
June 1, 2009
Hey Vince,
Been really getting jacked with your No Nonsense DVDs.
Seeing lean muscle, my wife liking it, knowing others are thinking, man, what’s he doing, and some even come up to me and ask! Best part is this is a life long goal and enjoying every step of the way man!! All thanks to you Vince for spreading the real word and not b.s.
Have a question for you about using digestive enzymes and are they useful?
By the way, enjoyed your tips on supplements that do work recently.
All the best in Life and Health!!
Bill
idrss
June 2, 2009
fack you ol
Clayton
June 2, 2009
Nice one Vince. Couldn’t have said it any better myself.
Regards, Clayton
Personal Trainer | Adelaide, Australia
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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.
