6 Tricks To Increase Muscle Growth FAST

Hello!
I really dont get what i should do…:S.
I am skinny as you were and i would like to gain muscle.
Could you post some exercises what should i do? I am not very strong

Yo Vince, this is why i work out. Because i can not imagine not working out and seeing myself in front of the mirror not being bulked up and in good shape!
Ive worked out for so long (5 years) it has become such a habit that in order for me to quit i will need professional help! haha.
This month i am trying to bulk my over all weight another kilogram then i would reach my target for this month. love your program, cant wait to get out of the undulating phase cos the 15reps with weights for 10 reps is KILLING ME, seriously i almost thrown up each time i do em lol

Hi Vince! Let me start by saying your newsletters help my exercising a great deal.
I am a 40yr old mom of two and am in the best shape of my life. I workout (CrossFit) 3x week and love it. I love the attention I get. The looks, the whistles, the comments even from other women. Not to mention the comments my husband gets from friends and fellow employees. Definitely gets smiles out of me!!!
Thanks for the tidbits of info.

i work ou cause im an actor, i need to look good to get the role that i want because if i dont a actually loose weight so id be cast as the weekling nerd, i dont want that, i dont do that to intimidate and make people move out of the way because u don’t need to be big to do that u just need to have the right mindset and attitude, fir instence if ur walkin down a sidewalk just walk fast and straight dont move for anyone they’ll move for you. of corse there is the attraction thing but that not the main thing, im pretty sure iv got this one chick i like in the bag and since im an ectomorph im only really impessive with my shirt off cause then u can see the deffinition and she hasn;t seen that so i dont really need it for that. one of the main reasons i think is so i can laugh in the faces of the now overweight and out of shape people who used to make fun of me for being so damn skinny!

Hi, Vince:

I recently purchased your body-building program for my 18-year-old son. He’s doing great with it; however, I believe that since he began creatine cycling, his acne has gotten worse. Do you have any suggestions — possibly other vitamin or nutrient supplementing? I’m not sure if the creatine is a direct correlation or not. He also takes 1 fish oil per day and says he drinks plenty of water…thanks for your input…-Lisa

Hi Vince.

just to say thank you for the great tips via e-mail, and to answer the “Be Truthful question.
in a word,
POWER.
healthy? of course, strong, yes please, lean, oh yeah.
no job.
no money.
no girl.
knowing i have started to make (hopefully!) massive changes to my size, shape,
strength, etc… means i can make equally bigger changes to my life externally.
i think the words you used WERE irrational and emotional right?????
again, thanks for the tips and other info. and rest assured, when funds aren’t so tight, you’ll have yet another very happy customer! ! !

wasup vince i am 6,3 and 150 i cant seem to gain weight and i dont even know what kinds of foods to buy or how much i should lift please help

Unlike the previous comments, I am not young, or “skinny”. I’ve been fit and unfit “many” times. At this point its a matter of getting back the kind of health that will keep me going for the post-60 part of my life.

I mix up the routines with Chinese and “Conventional” exercises, and make sure I am on a good nutritional track, almost nothing prepared, and a good attitude that ensures that there won’t be another setback.

Well, I’m cursed with a small bone body, cute baby face, 5’7’”, nice and always smiling… yet i’m a very serious intellectual person working in a very important corporate company, at a very high position. I workout because i want everyone to respect and value my ideas and contributions. Not the friendly person who they come to, to safe their day. I know this sound childish, but believe me people in todays world are like hyenas not lions.

In addition to, the girl attraction thingy off course.

workout can be done both warmup for heart rate.your workout i do same but except mountain climber is different as mine i would double it between urs to mine especially when doing running goes along those workout.Following through repetition 3-4 aleast.workout early morning 12midnight empty stomach really burnt and later afternoon 2pm before having snack other activities 20 mins repeat using dumbbell use ur body feel very active then next day ure ready to be workout this is how u care of ur shape regularly.

p.s. plus abs workout

Honestly a variety of reasons..to feel good about myself!! to fill out my clothes better!! and so dat i dont feel inferior when i walk into a bar or club!! im a relatively good looking guy and i do notice girls looking at me but because of my build i lose confidence and dont go in for de kill!! im tired of this and want it to stop getting in de way of living my life to de full!!im also tired of hearing de smarmy comments from some of my friends and id like to rub in their faces for a change!! any advice would be appreciated!!thanks vince..

I AM 76 FOR THE LAST TWO YEARS I AM DOING WT TRAINING I AM NEITHER ABLE TO LOSE WT NOR BUILD VISIBLE MUSCLES. ADVISE ACTION

Hey vince, im 25 years old, 6 foot 182lbs,18% body fat, although i do look a little leaner…i just learned from yoyr videos that i cant gain muscle mass and burn fat at the same time…I plan on buying your stuff real soon just because it;s obvious you know your stuff…Should i start bulking?? how do i do it?? How much for all your no nonsense stuff?? thanks..

Hey Vince.

Best “tip” I ever had was nothing to do with exercises or routines - it was all around diet! In short, you can train your butt off but if you aren’t eating properly, and in the right quantities, you are wasting your time!

And your course proves that even further - I am slowly increasing to 4,000 calories a day and I will say it is a lot - but I am finally seeing gains after years of weighing the same. Eat! Eat! Eat!

ive been working out for almost 2 years now, and ive tried taking and doing a few differnet things, but havent seen ant real good results. so i cut down all the crappy supplements i was taking and now im just taking a multivitamin, and a protien shake, and a meal plan. now im also a skinny guy im 6′2 and way 180 pounds. i want to gain more weight and gain more muscle so i can feel better about myself. i workout hard for about a hour and a half monday wednesday friday. i want to know if im on the right track to building muscle?
thanks

You forgot the cardinal rule of keeping a logbook of your previous workouts. How are you going to know if you are progressing unless you are keeping track to see if you lifted more weight, more reps, etc. I find that keeping a journal or log forces me to push myself harder each time. Can’t always get more weight or reps but it gives me the desire to do so.

hello sir,
I’m 23 years old, at the 5 month ago i was accident and my leg tibia was injured and my body is skinny from that day. I need your help, can you give me a tips to grow my body and muscle growth? Do you have any suggestion what vitamin should i take for my injured and how long i must rest from going back to gym again?
Thanks You.
I hope you can help me.
From your fan..

Vince!

What video?

Vince

Hey man. Your videos have been a real help! I am pretty skinny and i do a lot of sports and basically want to bulk up. The best tip for me was to pump yourself up before hand. Get your adrenaline going so you can work harder. By the way do you have any diet advise because i only really have a basic idea of what to be eating.

Joel

HI. Vince,
I am very glad to tell you that with your gaining program I was getting a good result but my muscularity was gon but before my competation I have to do muscular so till how many days I have to do the ganing program and my rest of my exercise like bisep, tricep, abs, ect.because in your ganing program there is no exercise for these.all are lifting excercise so please guide me.
thanks

Wow!! I see an awful lot of questions directed towards weight gain and people not truly knowing what to do. If you are a hard gainer, so to speak, you must eat a minimum of 6 meals a day but I would push for 7. Calories are the key ingredient but I wouldn’t force junk down my gut either. For example: I am 6′3″ 195 lbs/ 9% body fat and eat 3200 - 4000 calories a day. I eat a lean protein (at least 8oz if not 12oz) for every solid meal and all the others I get a quality protein shake in me with EFA’s, frozen fruit, oatmeal and simple greens. At least two times a day I drink a protein drink in between two of my meals (I do not consider these meals because they won’t do anything for hunger). This gets me at least another 200 calories for the day. Also you need to eat some big time carbs like yams, sweet potatoes, regular potatoes or brown rice every single solid meal. I’ve put solid muscle weight on younger kids that are so active they probably burn a 1000 calories standing still. I would also have to question if you are doing any aerobics., If you are, cut back and train with weights for the majority of your fitness. Don’t forget your POST WORKOUT shake or meal. This should be loaded with carbs and protein. Btw, forgot to mention, I am 46 years young.

A log book or a dry erase board placed strategically in your gym, with you workouts charted, is a must. You must strive to progressively overload your workouts each time you enter the gym.

Hope this helps.

The best what helped for me was this advice:

“A beginner does eight repetitions of a certain exercise with his maximum weight on the barbell. As soon as it hurts, he thinks about stopping. I work beyond this point, which means I tell my mind that as soon as it starts aching it is growing. Growing is something unusual for the body when you are over eighteen. The body isn’t used to ten, eleven, or twelve reps with a maximum weight. Then I do ten or fifteen sets of this in a row. No human body was ever prepared for this and suddenly it is making itself grow to handle this new challenge, growing through this pain area. Experiencing this pain in my muscles and aching and going on is my challenge.”

Some may know this quote, but if you can put your mind through this, it really works.

Best muscle tip? If you don’ change your workout around, your body get’s accustomed to the exercises and plateaus lke I did recently. All I can say is TUT training broke through it. Time under tension training is increasing the time you do the negative part of the exercise. Drop the weights down to abou 75% of what you are used to and on the bench press, for instance, boost the bar/dumbells up on the positive and take between 6 to 10 seconds to bring it back down per rep. Try and fail at about 6 to 8 reps and your muscles shoul be screaming at you. I’m now back on my normal routine (today) and have boosted each exercise by 5 pounds for the same number of reps I’d plateaued on. Give it a whirl.

I intend to introduce this for 3 weeks out of every 8 week cycle now.

great work vince , ive been using ur advice a while now from vids on youtube esp the 6 week muscle building workout on youtube and it help me go from 115 pounds at 5-7 tall to 155 pounds without geting fat ive been getting complements and it feels great . Anyway Vince i was wondering when i reach around 170 pounds i was thinking of cutting the fat and using YSPQ program my question is vince can i really get $1000 dollars by ahveing the best transformation in however many weeks ? would really appreciate a relpy thanks vince

Yep, I totally get those tips as I do similar. Only problem I have is I train in my own garage and I’m a Father of 2 (soon to be 3) and the kids love to come in to either watch, join in, or just say hello. This means I have to go from super-hyped-testosterone driven cave man monster to Daddy mode…. which kinda fizzles the mood. I would never lock them out or anything though,( my 5yo son loves to do push-ups with me) they know not to talk to me, or expect a response, if I’m in a set.

Interesting work vince, I am guessing i am one of the youngest here looking at your work (18 in between), I am a boxer/Kickboxer and I try training with weights to keep myself strong, but, I only have one question at the moment;

what is the difference between ‘Intense’ Training and ‘Normal’ Training?

would really apprechiate a reply please.
Thanks
James

Hey Vince, great tips man…

Best muscle building tip?

Eat protein! If you aren’t feeding your muscles they won’t grow. It’s as simple as that. In take levels can be debated but make sure you have protein with every meal and especially after your workout.

Regards, Clayton.

Good day Mr.DelMonte,

I’m a 35old male Have been in better shape but it’s been really heard to gain any sort of mucle mass,I don’t mean freaky mass like some out there but just mucle mass to help shape and maybe tone a bit, what would you suggest as far as geting a start?? tone down and then gradually build up to a healthy mass???
I’m currently 240 so would it be smart to drop down to say??? 175 and wok on say 25pounds of mucle gain if possible??

Help!!!

Thanks for your time,
Best regards,

Stephen Caissie

Saint John New Brunswick

There isnt a lot of natural skinny sucsess stories out there and i first stumbled across you Vince when i was looking on youtube for some advise on gaining weight, since then you could kind of say youv become my unknown mentor.
When I first started hitting the gym about 1 year ago I was propa skinny I mean like only…. 9stone somthing? the last few months iv been listening to what you have to say and iv found it realy helped and im currently at 12 stone “its hard to tel becuase it never stays the same”.
Im strugling a bit with getting past this 12 stone barrier “im aiming for about 14″ but i do find that your techniques really do work and im seriously considering checking your program out as i feel mine is ok but it is making my put on a bit of a pot belly on which lets be honest isnt very attractive.
Any ways was just dropping you a line to say thanks dude for motivating me and showing guys like us that there is a light at the end of the tunnel if your dedicated enough

Peter Bushell From Australia 17-02-09

Hi Vince,
All these tips that you have sent me have worked wonders mate.They are worth there weight in gold.I have changed my routines from what i was doing before and added some of yours and “BOOM” strength and size strated to appear before my very eye’s.

I have mixed up my routine and my bench has gone from 85kgs to 94 in less than a week.I’m also felling so strong at the moment that I expect to bust 100kgs in the next week.

I’d like to thank you for your guidence and idea’s.They have helped me get through that plato we all hate very much.

Thank You Vince DelMonte
Anybody wishing to buy or listen to you with reap benifits.

Peter Bushell Sydney Australia NSW

This workout treat ment looks great! im just now starting but i know that i push my self to the limit so i could like you.

But my a question i have is..should i go running every day and night to lose the fat faster? or should i do it every other day? you know, you rest my muscles!

hey sir my name is subhash i daily see you video actully i am register your site i am take good result for my body. sir i am need you excersies video you send me your dvd cd you need money tell me i am give but sir tell me low prices i am middle class man pls

sir replay me i am always waiting for you

subhash kumar
b-78 jamrudpur greater kailash part one
new delhi 110048
india

h. hw cn i increase height quickly while lifting da weights

Hi Vince,hope you are still doing fine.I really apprciate you so much because i really struggled to see some cahnges on my body not until that time when you sent me the 6 weeks muscle gaining program.Those were the best tips i have evrer received,thanks a big time vince.

THREE

PROGRESSION
DIET
REST

So you just have to be concentrated and do your best, right?

Here in BC, canada we dont have a family day

Dear Vince

Ive been following your advice for a while now and I appreciate ir alot. Ive experienced change in my body like never before. Im not that big but I think I can still give some advice to some people. The thing that has helped me the most to train hard and keep doing it is probably the mirror:) Guys, take some time to look in the mirror after your workout:) It’s great to see where all your hard work is going and realy gets you pumped and you cant wait to get to the gym again.

You thought of those all by yourself? My gosh, what a bunch of crap. I’m glad I haven’t bought anything from you if that’s the extent of your “wisdom”.

hey vince,i’m 22 & skinny, i’ve been training for 7 months +eating will(without any kind of powders) my body is getting lean and looks good but i didn’t gain any weight….. people told me that you can’t get weight without taking any nutrition powders so is that right??

hi vince,,,im skyny 28 years old guy and i started work out recently and i want get bigger because i want respect when oder peolpe look at me,i want look good on sexy clothes,hook up whit very sexy womens,

Hello Vince. I am a seminarian. Just I learn English and theological subjects. Because I do any exercice, I became weak and sick.. Some generous people donate to us machine for bodybilding exercise, so I want improve my body and my health. I look through a lot of bodybuildings reclams and only your I chose because it is the best. I sorry that I can not to help by money because I live on donation of people. Thank you for your videos. God bless you. Vasyl.

Hi Vince,
I’m a 45 yr old dad, that since i’ve left the contruction industry my weight and size have dropped by about 14lb.
I’ve been going to the gym for 2 months now, am 5′11″ and 175lb and would like to get up to 200lb if possible, can you help.
Cheers Mark…

Hello Vince,
Actually I agree with all the tips you mentioned in the video. I used some of these before and its good.
You said sleep and rest well, that’s I used to do. One more thing, food schedule was very useful…I used to eat between 5 to 6 meals a day. 4 of them contain protein ( mostly chicken and touna ), and 3 of them contain carbo ( Rice and sometimes noodles ).
In a period of 27 days, i gained 4.3 KG muscle. I felt great that time.
Now im back to 73 KG as I cant eat as before or even train daily because im not home, im studying in the UK.
Now I am 169cm(5.54 ft) and 73kg (161 lbs), I really would like to get fit, my goal is to get six packs and pure solid muscle. At the moment I got not bad looking, but got some fat which bothers me at Chest and Lower two packs.
If you could give me some tips about what to eat and how often to train, that will be appreciated.
In the past 2 weeks, i’ve been running 2-3 days a week for 10-20 min. Doing some parkour ( free running ). Going to Gym 2-3 a week. The past week I started to go to heavy weights gym and yet played 1 time each muscle and thinking to continue.
Is there something of what I am doing could stop me getting my goal?

Cheers Vince,
Samir

Hello Vince:

I work out because it must me look GOOD and feel good all over, BUT AS I GET OLDER WHICH i AM 60 YEARS OLD ( A YOUNG 60 ) . What should I do to make my muscels grow more. They are okay but still small for the years I been working out I work out hard as I can do, sure I get all pumped up but for some reason my muscels are not growing it feels like thats it. any ideas???

Please help.

Frank

Hi Vince I like that one “treat every set like it’s your last”, I”ve been using that idea at the gym.

Also I like the idea of doing away with all the other questions and breaking it down to “what do I need to do to “shock” my muscles into growing - what are they NOT used to”.

The reason I work out is so i can win at the my sport which is crew. Iam aslo going to be joining the army soon and being physically fit for that is really important. Also i use to be soo unfit that if itryed to run on ce around the track it would hurt so much that i had to stop. My mile time use to be 18min. now i have gotten that down to 7min. and on my PT test i can do 50 push-ups and 80 sit ups. That more than what i use to be able to do which was pretty much nothing. so to me working out and staying fit means alot to me. and thats why i liketo work out

Definitely progression with maximum intensity. The 30 and 60 second rest periods keep the workouts intense! The supplement suggestions are spot on and I am seeing Creatine mixed with a good Whey protein to be the best trick. Post workout meals and shakes are crucial!

Be sure NOT to over train, get plenty of rest, keep the workouts under an hour, eat high quality food and log your workouts!

I am making good progress using Vince’s tips, so buy his stuff! I am 40 yrs young, 5′9″ @ 204lbs and 12% BF.

Vince: work on those calves! LOL

Real reason why I work out is simply to knock foos out on the football field it isn’t routine it’s a lifestyle…look for me in the combine..2012

Hello,

Those tricks are good but absolutely not enough if you want to build muscles. Besides, I disagree with the Ipod trick because if you have your game face on, the people in the gym know they can’t come around and bother you with stupid questions, gossip…

I think Sean is right because I get good results and I do what he says in his comment above.

Why I work out???

Because I’ve got a job requiring anywhere from 8-10 hours behind a desk at the puter.
Because I want to be able to do simple things like move on my own and be more self sufficient when I get to the golden 60s-80s and not be afraid to leave the house like so many who just turn frail from lack of muscle as they age.
Because having muscle is sexy.

hey
i am a 19 year old skinny ass person. I do have “some” muscle but not enough to make me feel good about myself. I personally want to bulk up so u will have better self confidence and stay healthy for as long as i can. I want to bulk up for myself so i can achieve my goals easier and better.

The girlz is my technique to build muscle… nuff motivation there, and a little “training to failure” at the last set makes a sweet combo. Your idea of using a timer has helped a lot. thanks. but i still have a little way to go. Jus lookin to get ripped as fast as i can. Bring it on fat !!! lol.

Hey Vinny great tips! The 7th one I would add is to focus on COMPOUND LIFTS. The foundation of your workouts should be on “The Big 3″ (Squats, Deadlifts, Bench Press). Isolation exercises have their place towards the end of a workout but if one wants to put on MASS you must focus on putting maximum stress on your body - this is done via heavy compound lifts.

Hey,

These tips are actually really good. I am doing almost the same thing, without the meal plan (working on it) and without the stop watch. I decided to start working out in order to have the body that I had when I was in high school. I am 22 now and my average weight is 127lbs. I have never weighed more than 135. I joined a gym last year, and my goal was to achieve the body and results set out by me, and i started with a fitness evaluation. 12.8% body fat. I worked on eating healthier, and started feeling way better after workouts and better overall. I kept the same weight at 127lbs, and I now have about between 9 and 10% body fat.

I will take your stopwatch idea and use it. Thanks!

I’m an average guy looking for average muscle development. I’m not at a point where I want or have time for the huge development you and your program can offer. My workouts are simple and short, but I have seen marked improvement since I began a fairly consistent routine. The two best suggestions I’ve heard have come from you: keep your muscles guessing and work to failure.

just have a question for you. is creatine a good supplement to take and exactly what does it do for me.

When you have done a full body workout i.e. shoulders, chest, back , legs, how long should you rest until you do the next workout and be sure you aren’t overtraining?

hi, mr. vince, i realy appriciate all you are doing to help people like me to gain more muscles, i do train right but no word of encouragement no advice and my country is very far i would have wish i see you face to face so as to be able to acquire more training.
thank you

Aga can you assist me with some training tip i mean type of traning.

Ei Vince, great tips! Thanks for sharing that. I’ll definitely try to put that into practice. I have no answer for your question though, I’m still in the process of trying to increase my muscle growth through your videos. Thanks a lot man!

hi! i really wan’t to get bigger but i’m only weigth 55 kilos and height 170 cm i’m really skinny help please!

Thanks for the tips. I want bigger triceps and bigger chest

I REALLY need you to help me get motivated…. I am scared to start .what if i screw up and do the exercise all wrong ,HELP ….I need to gain weight..Female and Skinny ! write me soon so i can decide..will you be there every step of the way for me.?

hey im 210 pounds and just over 6′2″ and my muscle gain is going slow. i was wondering how i could increase my muscle gain. im thinking that my eating habits have something to do with my problem but im not sure. my mother is Ukrainian so when she makes her authentic Ukrainian meals who knows how much calories is in there, so what do i do since i cant ignore her food?

Your Doing A Great Job Vince,

My tip for muscle grow is, I do super sets. I start out with the heaviest weight I can handle for the excercise I am doing and I do as many reps as I can, I then drop it down 5 lbs do as many as I can and drop 5 more and so on.
I take 2min. rest inbetween sets and start all over for a combined 3 sets
When lifting the heaviest weights of course you will do less reps. but as you continue to lower the weights you will increase the reps even though your are tiring, you will be more incontrol and you will feal the burn and you will be more confident as you continue.
When you go to the lowest weight and stop. you will like what you just did and can’t wait for your 2min. break to finish, so you can do it agin… FEEL THE BURN.

why do I work out? I admit, I really had to think about this one for a while.

I am 40 yrs old, married, with my first child on the way…so no longer chasing women, (but that’s not to say I don’t want to seem attractive to them!).
I would say my main reason is I want to look fit and healthy and I love the feeling of lifting weights. I am studying to become a naturopath, and good health along with a healthy appearance is crucial to my sucess as a practitioner.
I want to be a fit dad and a great role model for my children and encourage them to take care of themselves physically.

Plus there is a lot of evidence supporting the claim that weight bearing exercise wards of senility in old age, not to mention increasing bone density to decrease the risks of osteoporosis.

I have just discovered you and your website…and unfortunately, before I could begin your program I broke my arm (playing sport)…so I am having a forced 6 week or so break from weights, it’s going to be a slow return.

HI VINNY:

BEST MUSCLE TIP? All of them: squats, dumbell or bar row (includes renegade), lunges, pull-ups, dips, curls, turkish get-ups(burpees), triceps extensions, overhead presses, push-ups ( all the different ones), woodchopers, ball roll outs, medicine ball, mountain climbers, jumping jacks, planks, leg curls, circuits work-outs including 3 minutes running.

TRICKS? none, is no tricks. Motivation=LOOK AT YOURSELF AT THE MIRROW every single day and see your muscles change, look how great your waist look, look how wonderful your legs are, look at your abs (2 packs, working in the next 4), THAT IS MOTIVATION. And the must important thing DIET (you are what you eat), personaly I think that diet is more important than all the exercises.

TECHNIQUE? “VINCE DEL MONTE TECHNIQUES” - he is dumm right! - “TRAIN HARD AND EXPECT SUCCESS”

If you go to a GYM you have to remember: IT IS NOT A SOCIAL CLUB, IT IS NOT FOR WATCHING T.V., IT IS NOT FOR TALKING ON YOUR CELL, “IT IS FOR WORKING OUT”, wear your I-pod or listen to the music, concentrate and not allow anybody to disturb your peace of mind.

I’m 6′5 and I only weigh 165. I need to get bigger to be a threat on the b ball court

I hit the gym because I am diabetic and I want to lose weight and reduce my blood sugar levels. Although this is the main goal, the by-product of that would be looking slimmer and more flexible than before. I have chalked out monthly goals (short-term) and half-yearly goals (mid-term) and annual goals (long-term). My training age is just 4 months and I’ve witnessed a 5-inch reduction in my waist size. Although I’ve lost a couple of kilos, I’ve regained it by means of muscle mass. The feeling is good and I feel extremely elated when I finish an hour-long workout. Working out in the gym is more to do mentally than physically. There are good days and there are bad days. So set your goals clear and start working towards it. I’m an ardent follower of Vince’s videos. Rome was not built in a day and holds good for your body as well. All the best to the folks out there who want to lose weight, gain muscle mass, lose fat. God be with you.

Why do I work out?

I love the look on my girlfrind’s face when I take off my shirt and you can tell that she “want’s it”.

hey vince,
just got one question. what would the best way for an eighteen year old guy. who is 6′3 and weigh 300 pounds lose weight and get built at the same time to get in better shape to play football. goal is to lose two inches of the stomach and go from seventeen inch arms to twenty and by a beast on the field and look great while doing it.

The tip that’s helped me the most is actually pretty simple, beat your last workout. That and give your muscles time to repair, but thats a given. A system that my coach uses to improve is to take your one rep max, minus 50 pounds, get 3 sets of 5 on that weight, and go up each week by 5 or 10 pounds total. By following that system of ” beating your last workout ” my bench press has gone from 155 max to 205 max, in 9 WEEKS. In the 9 short weeks I have been in the weight room, i have gone from 155 pounds of skin and bones, to 175 of rock solid muscle, although there is still some extra ” insulation ” covering my abs, i’m about 16 percent body fat. I’ve actually gained about 20 pounds of lean muscle mass in a little over 2 months. Feakin Awesome Sir!!!!!

Im a 17 year old male that would just love to have more muscle then i already do if you could send me personal advice i would be so greatful.. yea im 17 not weak
just want alot more muscle then i have
thanks Vince.

hey vince,
i really liked what you had in your video. The ipod thing is true, cause when i listen to music while i exercise it seems like i can accomplish more.
i was wondering if you could tell me of an ab workout that you do to help give me a six pack.
thanks again for all the help so far.

I am seeing alot of people are talking about wanting gaining weight and how men wants to build muscle all i can do is try to “guess” what is best for women and how to LOSE weight not to gain weight…..i have been to the gym like 2 or 3 times a week now and it is building some muscle on my arms and chest but however im still little overweight around my stomach and needs to lose it off… .how does this breakdown 6 or 8 small meal make you lose weight when it has a lot of calories???? i need to find out how much calories to lose at the same time to have enough to build the muscle……along with losing the “stubborn german” stomach fats..which is hard for many women to do this…i swore to my friend if i dont lose my stomach or get it down as much as possible by july or august im gonna get an liposuction once and for all……any advice or tips????

Training is the best part of the day and no one can tell you not to train but surely someone can tell you how to train correctly. i apprecaite all your advice and i put everything to the test. excellent website and advice and the traiining works wonders.

Gina:

The point of the program is to build up with the high calorie meal plans, then cut with a much smaller supply of food. The key is in the balance of P/C/F that you use to cut down with. I’d imagine this would work well as a fat loss plan in and of itself.

Hi Vince,
I work five days a week and come home at 6.00pm. I have started on my training following the top two exercise for each muscle group. I would like to know what would be the best protein or shakes to have before workout and what would be the best time to do my training considering the time I come home after work so I can use it to get the result I want!

Your Friend

Paul

Hey Vince. The biggest 4 biggest tips that I find are working for me are these.

1. INTENSITY: Do each set to positive muscle failure.
2. DIET: Keep track of what you’re taking in and putting out.
3. COMPOUND WORKOUTS: Do full body workouts to increase your growth hormone and testosterone levels to increase your muscle growth and fat loss.
4. REST: Your body needs rest in order to grow. Before I was working out 5 days a week. Now I’m working out 3 days a week and seeing more results.

These are the best tips I’ve been given. I haven’t even got the NO NONSENSE program yet and I’m still seeing results. I plan on getting it very soon and would recommend it to anyone who wants to get in shape. Vince gives you the truth about how to build muscle. His way works. I can’t wait to get a copy of his
program.

Your friend

Tim

Is it ok to workout almost everyday ? Im just saying because i workout @ home monday to friday and take saturday and sundays off, im basically a noob and kina skinny but i want to gain some results in at least 3 months because im going to the Dominican Republic and i dont want to look all scrawny at the beach.
BTW i dont really have time to go to the gym, i stay @ home, have a couple dumbells,a bench and a pullup bar and some bodylastics strength bands. Do you think i can get results in 3 months with what i got ?

also i would like to know if theres any protien supplements worth buying @ GNC, or is it just a waste of money?

i would say the best thing that ive learned from gaining muscle without supplements would be nutrition. even if you’re taking supplements you should have a all rounded nutrition. for a month or two a bit ago, i didnt have the money for whey protein and so i did what i could. i couldnt get all the protein i needed without supplements, without stuffing myself every 2 hours and my schedual too. so i had a well balanced nutrition throughout the day and i knowticed that i was getting better results than when u used whey protein.

Alright If you guys want to build big muscles make sure you expose your body to a new kind of stress like Vince has mentioned. Everytime you go to the gym after recovery you want to try to lift more weight then you did last time in order to not hit that plateau. As he said doesn’t matter about how many reps you do as long as you train hard and you heavy weights and damaging your muscles you will have fast results as long as you sleep well and eat more calories then your body burns. Also right down how many reps and sets and weight you did at the gym and what excersize so next time you go you can BEAT the ammount of reps or weight used. (Lets say i curled 35 plbs one week and could get 8 reps easy then the next week i will try 40 plbs but i might only do 5 but the next time i go I will be able to do 8 so I increase the mass). So as long as you keep putting on weight on the weights ur lifting then you yourself will put on weight in muscle mass. Hope that helps guys!

Hi Vince: Thanks for the tips & input you supply via your e-mails. As for the “BE HONEST” question Its always nice to be admired by others both on a physical level and emotionally. I am married so the most important person I want looking at me in appreciation is my wife Joanne. I am a 42yr old shift worker that never starts work at the same time on any day so the times i get to the gym vary every day. This also plays havoc on my sleeping and eating habits. I not only find it hard to put on any real muscle mass but it also seems that however much work i do i can’t get rid of the spare tyre i carry around my waste. Woul’d this affect the type of results im looking for and if so is there any way to alter the programme for better results. Cheers Andrew

thank you

hi i do workout because i wanna b like wwe dave batista!
and i wanna b fiut n healthy h3h3! by3!
i go to gym do 19kmh running and lifting and abs stuff!
by3!
and how to get body huge?
thanx vince by3!

Great steps! I have been working out for sometime now but my progress is kinda slow. I always fall into some of the mistakes you have mentioned in the video like resting longer than the alloted time given and taking lightly the initial sets in preparation for the final set. Starting tomorrow I will follow your advice and really push myself to the limit. Thanks for the tips!

As for your question, the best muscle tip and technique I have used is to frequently exercise my muscles by using my own body weight with a minimal number of reps everytime (1×5). An example of this are: doing 5 pull-ups everytime I pass by the door, doing 5 declined push-ups everytime a 30 minute tv program ends, and doing 3 one legged squats very now and then.

I hope you can comment on my response so that I will know if what I have been doing is effective or will just hinder my muscle growth.

Thank you and more success!

to look fit

Hello there.

I think one of the best tips to get muscle grow is training with wide muscle groups all over your workout and with the max weight you have planned for that day. Notice, YOU HAVE PLANNED!.

Another one. This is very funny, and really work hard the most part of your body and works well for me. Use Fitness card games.. Use a deck with the 54 cards and try it with a partner or alone.

Instructions…

One player pulls a card for the second, who performs the exercise and number of reps as described in a planned table.
Immediatly after this person completes their exercise repetitions, they pull a card for the other person.
- Keep switching back and forth until you´ve gone through all 54 cards for a fun and intense full-body workout thath strengthens and tones the entire body, while estimulating the metabolism and burning serius fat.

Sample table (there’s no magic exercise here but try always to work the most number of muscles)

Face cards. Exercise reps
Aces flat DB bench press 10
Kings DB one arm rows 10 each arm
Queens DB step ups 5 each leg
Jacks DB curls 10
Jokers DB forward or reverse lunges 5 each leg

numbered cards - reps are the number on card Exercise
black barbell deadlifts
red overhead dumbbell presses

I wanner good shape & Be stronger

brother you didnt send me any video of making muscle u are just sending long long pages repeating same mining again and again i have good muscle but want to increase the size here in my country there is to hotnes due to which i left the gim please send the tips and video of urs doing exercuse

hi

I’ve been going to the gym on and off for about 2 years ….. i get to a certain build then i just seem to loose motivation.

i have got a routine that seems to work in the gym but the only thing that holds me back is i havent really got a clue of a strict diet i should have…. please advise?

jordan

Hi Sir: Thanks for the tips & input you supply via your e-mails. As for the “BE HONEST” question Its always nice to be admired by others both on a physical level and emotionally. But i have a problum because i’m working in 6months but no improve my muscle so can you give me a tips to grow my body and muscle growth.

my musels never get pumped up this is from last 6months problem wat should i do

Vin,
So far so good I`ve been semi-training for two decades. What you say and teach has much merit. I appreciate the no bull approach. The results I`m getting so far are; dropped almost twenty pounds to lean and clean, mind set is better. Focus must be number one. I am combining your workouts with geary`s and I wish I would have done this years ago. To any skepicals out there, You don`t know the meaning of tight tone and fit until you focus on this program.
Darcy 44years and striving

Hi firstly to answer your question, I want to attract sexy females while maintaining a lifestyle that i can only benefit from.
I recently got to know of you and you look truly inspirational.
I am 5 9 and have been sporadically weight training for 3 years last year being consistent and serious.
It may sound narcisstic but am attractive and even without the body get a lot of attention. With a lean body mass like yours within reason i should be in the shortlist for any magazine cover like menshealth and hope to achieve it with your help and assistance.

thanks for sharing your six steps to increase muscle growth..
i dont have answer yet for the question vince.and i do have only things which u told me vince…
the thing wich i know is i do concentrate in the jim which i do, and while eating..
thanks a lot vince
may god blessing be with u always vince……..

Love your short and to the point videos !!

You actually get enough stuff in to make your point. It makes it easier to remember and put into action.

Thanks again !

Lori

would you mind if i suggest to u to post some exercises that requires no using of accessories(dumbels…)..coz i dont have any equipments here to work on…

thanks!!!!
GBU

jht

Hi ,To answer the question of truth, well I don’t know about you, but I certainly don’t keep myself fit and muscle up to go around intimidating other people.
The object of the exercise is to look and feel good with myself,
If you want to intimidate people, ( get yourself a gun) .
You can do better than that Vince, to advocate a reason to build muscle for the intimidation of others.

Yours Sincerely Richard.

I work out because last year I was told that I am insulin resistant. I was feeling terrible for a while and was going on having to wear 38 inch pants. After a year of working out I am now 5′-10″ and 175 lbs and now wear 32 inch jeans. Being told that you have diabetes totally changed my life. I do a circuit style training with very little rest in between sets and use compound exercises and supersets (like Vince teaches in his program).

By exercising this way, I reduce my insulin resistance and can actually eat carbohydrates after the workout and not spike my blood sugar very much. Even with this aggressive workout plan, I can only eat about 50 - 100 grams of carbohydrate a day. Most of my meals consist of lean proteins and vegetables which do not spike my blood sugar that much at all. I do not inject insulin and am controlling my diabetes with exercise and diet.

I have purchased Vince’s Muscle Building Program and will start that soon but I’ve stuck with the following exercises on seperate days. Workout day 1: Dumbell chest presses superset with parallel dips superset with barbell rows superset with 20 situps. Rest 2 minutes. Repeat. Do three sets. Then I do three sets of dumbell flies which I superset with alternating dumbell chest presses and superset with dumbell squats. Do three sets with 2 minutes rest. I then do 3 sets of standing machine calf raises and finish the workout with 10 minutes of interval training on the elliptical machine going through 4 30 second fast intervals. I’m dripping wet with sweat after this workout.

Day 2: Deadlifts superset with chinups super set with upright rows. 3 sets with 2 minutes rest going up with the weight 10 lbs each time on the deadlift and beating what I did the previous week. Dumbell military presses superset with dumbell curls superset with dumbell leg lunges. Finish off again with 10 minutes of interval elliptical training. This gets me dripping wet again. These two workouts I do 4 times a week and only takes me 40 minutes to do. The key is to superset and very little rest in between sets. I eat straight and don’t cheat because of my blood sugar.

My doctor can’t believe it. I am in the upper range of “normal” for blood sugar. My A1c was a 6.1 last month when I got it tested. Still a diabetic level but much better than where I was. The disease is very manageable but you have to be strict with the diet. I just wish I could eat more carbs

I work out because I need to get big for basketball season so I do not get knocked around. I think my lifting routine is ok but I dont know what foods to eat?

may be it was when i try to made a strict routine, the first week was amazing but i dont know what happened with the others one `cause it was like a setback….

Vince, I’ve started working on my body again due to 2 motorcycle wrecks. I found myself starting to get a little thick in the middle, if you know what I mean? Both knees were fractured along with the rt thigh in 2 places, both wrists, rt ankle, nose, 4 ribs. Needless to say I’ve gotten rather weak and lost weight. I can see that these tips will go a long way in restoring my body to the condition I was in previously. Thanx and take care, Crash

hai vince i want to know that i was lean and i want to become a mass man what i want to do to becoming a mass man

hi vince! love your site. Ever since i found it i started aplying the tips i found here to my workouts, things in the gym became a bit different. after a couple of months of going nowhere I finally found new motivation to go and just work my a** off. Nice tips, especially the one with the stopwatch. I need to get myself one of those.

Hi Vince.

When you work out to increase muscle mass, are you supposed to work on one muscle at the time, then next day a different one. If you could reply that would be great.

Vince,

I love the using every rep like it’s your last! I have been doing that for awhile, and I am so amazed by the results! Also, thanks these postings and all your help!

hi vince am just getting back into training after long lay off [ its hard ] but am going to go about it different this time not just lift as much as i can as many reps as i can but train with my mind as well as my body as in take some of your tip.s on board . great site cheers al

Hi vince…
I am 19 years old i’m 183 cm tall and i weight 220 pounds, i’ve been lifting weights for about 2 years now but I can’t see good progress like some other people and i was wondering if u could give me some advice for loosing fat and boosting my muscle growth please.
I monday to friday at the gym and i do:
monday chest, abs
tuesday arms
wednesday shoulders and back
thursday chest, abs
friday arms
also i do 9 to 12 sets per day
for example 1 set of 12
1 set of 10
1 set of 8
i really would like to know wat do u think and wat i shoul do!?
thanks

hi Vince,

i am having a biig problem relating to the fats on my tummy..iv beeen working out since two months now and doing all the relevant exercises including the ones in your recomended videos aswell but still im not getting any positive results..please guide me through bcoz i want to get rid of these tummy fats sooner than later…cheeers mate!

Hi vince, first of all i wanna thank you for leading me to the right way without all those fake stuff.

Regarding your question, i would guess that i will concentrate on certain muscles everyday(which i already clarified with your videos and articles that it is not the way to be)

I would surely go for your programme right after my exams which ends on Nov 13. So, im prepared.

However, after reading your articles i still dont really have a clear goal on what to do when.

Besides, im from Malaysia, South-East Asia and im guessing the diet here and there have a huge load of difference since here we are mostly chunking down carbs most of the time. So, need some advice on foods available here.

Thanks and i will continue to strive for it.

Hey Vince, It’s only my second day receiving email from you, but what you sent was right to the point and helped greatly.

The question I have is, I’m gaining the size no problem, but I’m not gaining any shape.

Also, I eat very healthy, but my stomach is growing and I do plenty of cardio as well.

Any tips on how to keep the weight off the stomach…im begining to get love handles and i have no idea why, i eat 6 meals per day small ones every 3 hours, i get plenty of rest, i dont eat any carbs for my very last meal dinner…

Hi Vince.
I was once a skinny guy too, but i learned to build muscle, and for the past three months i’ve packed about 40 lbs of muscle.
I havn’t bought your book yet, but i will once i get the money.
The training tip that gave me the most progress:
Start eating!
I never ate enough calories, and once i started, my muscles rly started to grow insanely, i don’t mind getting abit of fat, it’s so easy to burn anyways.

I was wondering if I should be doing separate muscle groups 5-6 times a week e.g Mon: Biceps + Back, Tues: Chest and Triceps etc. Or just go for an all out full body workout about 3-4 times a week?