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Hi Vince,
Awesome tips and strategies. I’ll share with my clients and newsletter subscribers. http://www.CareyForFitness.com
How To Build Muscle Fast
Here are 41 of my best tips and tricks for gaining more muscle and getting more ripped than you can imagine.
In the past 3 years I have supported 26,755 customers in over 120 different countries with the critical elements to build muscle mass and to experience progressive muscle gains.
Today I’m handing you 41 of my own best key secrets that I helped me build 41 pounds of rock-solid muscle in just six months – without drugs, supplements and training less than before.
In a matter of weeks, not months, you too will have a jaw-dropping physique. It all starts once you begin applying the advanced muscle building strategies below.
Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.
1. Max out the power of full body workouts every 48-hours, 3x a week before progressing to a 2-day or 3-day or 4-day split.
2. Multiply your body weight by a factor of 15 to determine how many calories to consume to gain muscle weight.
3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.
4. Digest a 2:1 ratio of carbs to protein after your workout in liquid form.
5. Use a training journal and track your progress.
6. Perform each set to muscular failure.
7. Strive to drink 4-liters of water a day.
8. Vary your rep and set schemes more frequently than any other training variable.
9. Focus on exploding up on the pushing (concentric) portion of your movement and taking 3-4 seconds for the lowering (eccentric) portion of your routine.
10. Shoot for 5 pounds of lean muscle mass each month. Unless you’re ultra-skinny, anything more is commonly fat gain.
11. Eat at least 10-15 serving of fruits and vegetables each day.
12. Focus on compound movements for 80% of your workouts.
13. Alternate between dumbbells and barbells every 2 weeks.
14. Only change an exercise when you plateau on two workouts in a row.
15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.
16. Follow a program for at least 12-16 weeks before trying your next one.
17. Pyramiding your sets to consistently increase your strength 5% each week.
18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.
19. Use a training partner for motivation and an extra push to experience faster muscular growth.
20. Never train hungry if you want to build muscle fast.
21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.
22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.
23. Hire a personal trainer if you have never received professional coaching on technique and form.
24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.
25. Train a muscle group through it’s entire range of motion to stimulate muscle size.
26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.
27. Train your most underdeveloped muscle group first in each workout.
28. Avoid processed food, packaged food and fast food.
29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.
30. Get at least 8-hours of uninterrupted sleep each night.
31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.
32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.
33. Take a complete week off after 12-16 weeks of training.
34. Get a spotter to help you with your heaviest set.
35. Have a training program. Never go to the gym without a plan.
36. Perform 5-10 minutes of dynamic stretching before each weight training workout.
37. Schedule regular ART-therapy or massage therapy to avoid injuries.
38. Cold shower after every intense weight training workout. It sucks, but it works.
39. Eat at least 1 gram of protein per pound of lean body mass.
40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.
41. Train with someone bigger and stronger than you. You’ll be challenged and motivated to work out harder.
If you have an advanced tip or trick that has helped you, share it below and let me know what your favorite one was.
To read more about how my natural solution on how to build muscle fast and get ripped without drugs, supplements and training less hours than before…
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40 comments - add yours
C. Carey Yang
April 22, 2009
Jason White, CSCS
April 22, 2009
Nice list Vince!
I like naps too, I have seen research that suggests a short midday nap helps recovery. But I have also seen research that suggests the post workout cold shower (or soak in ice water) does not help recovery.
My favorite tip in this list is switching between dumbbells and barbells it is so easy to get stuck in a rut while training and forget that constantly challenging your body is what produces results.
Rosetta Del Monte
April 22, 2009
Vince, I’m definitely going to attempt number 15. 
Vince
April 22, 2009
You’re funny Mom… I m sorry to say but I don’t think I can support you on that
Fernando Luiz
April 23, 2009
Great tips, I’ll start it today! Thanks Vince!
Regards from Brazil!
Brandon and Cory
April 23, 2009
You better support your mother Vincent DelMonte! haha
Anthony Ricciardi
April 23, 2009
Hi Vince,
Thanks for the great tips. The one I like is pyramiding but the only drawback is that it takes more time to compete the workout. All the best to you!
matt
April 23, 2009
Are you joking? Some of your points are silly.
Drink 4-6litres of water per day and up your calorie intake. Is that even possible?! Where are we meant to fit in all the eating, drinking and workouts if we have to work 8-10 hours a day?
10-15 servings of fruit and veg? What? Nobody eats that much fruit and veg.
Personal trainer – I thought we didn’t need one with your course
Regular ART and massage therapy?
This is all too much too soon, especially for a newcomer. Your course is obviously a lot more expensive than it’s made out to be considering all the money you need to spend on gym membership, fancy food and so on….
eric
April 23, 2009
Matt…
He is giving tips for people that really want to make huge gains…
4-6 liters of water…not hard just fill up a 1 liter bottle and drink it.
Personal trainer…maybe just for a couple sessions to help you get the correct form on all your lifts…most people dont use correct form at the gym.
Vegtables arent fancy food…if you cut out the crappy restaurant food and some alcohol you will find the trade off is that you eat out less wasting less money and have the money to buy veggies and fruit.
ngwane david
April 23, 2009
good day sir,i,m so facinated with your concern and good mind toward me.i must commend that i like the programmes,and fill very motivated,the one problem i have hear is getting all those facilities here in cameroon,where i,m to make these dream came true,my main intention is to meet you and train with you for some time,please if these can work out,i don,t know what to say but i thing you will like having to train me
david
Danny
April 23, 2009
Wilh are due respect…Matt is correct.
Still, Vince is just trying to help everyone get in better shape.
Israel Garcia
April 23, 2009
Hey Vince, great post… But I must say Im not totally agree with the amount of water, i think it is to much…
But anyway, just by looking at your results, Im sure it is totally safe. (I once read about to much water is bad)
Thanks a lot for ur advices Vince, and well, guys like you, keep motivated mere mortals like me… lol
kamol
April 23, 2009
Hi Vince!
I’ve finally found the answers to my questions.Now I’m able to make my own program. Could you help me please with section 9. I didn’t understand concentric and eccentric portion of movement.
Vince , What about stretching? Do I need them?
Thank you very much!
Your #1 fun from Uzbekistan
Phil
April 23, 2009
Vince,
This is an extremely comprehensive list. I am already doing many of these and would confirm that the strategy has helped me put on more lean mass than ever before in my life, despite being 51 years old and having trained consistently for over 30 years. I would appreciate a clarification of items 1 and 3 in your list.
1. Begin with 3 full body weight training workouts every 48-hours.
Do you mean there should be 48 hours between successive full body workouts or that in two days (48 hours) you should perform 3 full body workouts?
3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.
When you say “1 exercise” do you mean “1 set” or “one motion”, e.g. 3 sets of incline dumbell flys”?
Thanks
kamol
April 23, 2009
Hi Vince!
What is concentric and eccentric portion of movement or program?
thanks!
Shamier
April 23, 2009
Matt,
If you cannot intake that amount of fruit and vegetables, there is a supplement known as Greens+ or SuperGreens which was mentioned on Vince’s book…If you actually read his book.
James
April 23, 2009
All you guys who think you know it better than Vince..
“Are you joking? Some of your points are silly.
Drink 4-6litres of water per day and up your calorie intake. Is that even possible?! Where are we meant to fit in all the eating, drinking and workouts if we have to work 8-10 hours a day?”
I would be willing to guess he MIGHT no what he is talking about, so instead of telling him he is wrong, it might be a good idea to shut up and try it?
eric
April 23, 2009
James
I totally agree with you…just as I posted earlier…
You dont have to spend tons of money…Vince is just trying to give all the tips he can and you can use what you want or what you can afford…I did not once hear him say spend hundreds on supplements which is what most people will probably want to do anyway…
And why do people think 4-6 liters of water is too much…
I shoot for that…2 liters before lunch 2 liters after lunch before workout…1 liter during workout and one liter after before bed and with dinner….its really not that hard…
Ben
April 23, 2009
Hey, always heard of cold showers after workouts helped, but no one could ever explain to me why.
What is it about cold showers that are good for you?
Phil
April 23, 2009
In answer to Kamol’s question above.
Concentric Motion – the contraction phase, when the muscle is shortenting, e.g. lifting the bar on a biceps curl.
Eccentric Motion – the relaxation phase, when the muscle is lengthening, e.g. lowering the bar on a biceps curl.
Henry
April 23, 2009
To Matt – Please be open minded to what Vince is saying. I am 43 yo and had surgery on my left knee my body fat was 28% ok? Two months later I am at 16% body fat my knee does not hurt any more and all the girls stare when I go out to bars (I just drink water…no alcohol)
I am lifting heavier and with more strength that I did when I was 22 y.o. why?
Because I did not question Vince I just did it!!! I knew that he was not full of it and that everything that he says makes total sense.
I understand that it is extremely difficult to incorporate ALL aspects of his plan but if you build a routine and stop spending money on beer, restaurants, strip bars, etc you will see results.
Oh and by the way I am a single dad of a 5 yo girl….If you really want to make it happen..just do it Matt…no excuses!!!
Now I am that guy that the girls look at in the bar
Feels awesome!!! Good Luck!!!
Henry
Michael
April 23, 2009
My favorite tip was 40. A lot of people who are new to lifting do muscle specific exercises, which is basically a waste of time if you are not already showing muscle definition. For example: calf raises, tricep extensions, bicep curls, etc. If you are out of shape, fat, or too skinny then you do not need to do these types of exercises to start. They are primarily for sculpting after you are ripped. They do not do much for burning fat either. Sticking to what is listed as tip 40 hits all the big muscles and more muscle means more calories burned.
My advanced tip: well it is not really advanced, but I would add that you should know which muscle(s) you are attempting to work and pay attentions to the fact that you are actually working that (those) muscle(s). You should feel it and picture it working. Sounds like “common sense” but I have seen some turn a back exercise into a shoulder exercise or work their neck when trying to work their abs and so on.
Sorry Vince, times are tough. I can not afford any of your materials. But I do enjoy and profit from your free information. I also like the videos that Zach and you put out on muscle building. I just wish you guys explained how to incorporate them into an actual workout. Maybe you guys will show us a trial workout routine with these moves?
kamol
April 23, 2009
Please anybody help me with the section 9. What is concentric portion of movement? what about eccentric?
kamol
April 23, 2009
I made up my own workout.And I’m sure It will bring great results
DAY 1 week 1-2 3 sets and 15 reps
Front Squat week 3-4 4-10
Stright leg Deadlift week 4-6 5-5
DB chest press week 7-8 3-15 and so on…
Prone row
Chinup
DB shoulder press
Hanging leg raise
DAY 2
Bench press
Bent over barbell row
Pullup
Military press
Lunges
Wood chopers
Situps with weight
DAY 3
Deadlift
Romanian deadlift with DBs
Incline BB chest press
Cable raw
Cable pulldown
Behind the neck Shoulder Press
Hanging leg raise
Please Share you workouts with others ( based on 41 tips)
Pine
April 23, 2009
Great tips, Vince.
And IMHO, I don’t think you need to follow all of 41 tips Vince’s shared. If you don’t like them, don’t follow them. It is that simple.
I think if you can follow 30 points out of 41, you are in very good shape.
The only thing I have some doubt is 16. Follow a program for at least 12-16 weeks before trying your next one.
If the program sucks or do not suit you, 12 to 16 weeks can do a lot of damages to you or your gain.
I would say evaluate your gain every 4 to 6 week and ditch the program if it is not working for you ( or backfire/overtrain you ) in 8 weeks.
Pine
April 23, 2009
To Kamol,
Concentric = weight goes up
Eccentric = weight goes down
Basically, you might want to up the weight faster but slowly lower the weight for mass gain.
Andrei Visan
April 23, 2009
Hello Vince,
I have a small question. The only time I can do cardio is immediatly after training. My pre workout shake is a whey protein shake and my post workout shakes are : Universal Torrent and a whey protein shake. Can you tell me please how should I take the post workout shakes regarding the fact that my cardio workout is immediatly after my weight training?
P.S.: I was a skinny guy and I gained in one year 44 lbs. of muscle and a little fat. Now I want to lose the fat and still maybe gain some muscle.
Thank you,
Andrei Visan.
Tim Keenan
April 23, 2009
hey
im currently on week 4 of the 6 week muscle building programme you made up. finding that it’s the best programme i’ve ever been on. i did different body parts on different days but now find this so much more beneficial and the gains are coming. i’m not able to do all the reps on all your exercises but i’m gradually working my way up and loving it. thanks vince.
Roberto
April 23, 2009
I’ve been taking on your works 3 days a week weights and 3 days cardio, and have been feeling stronger and getting bigger.
Thats never been the problem (working hard) The eating plans and their rules is what kills my hard work! They never seemed to interest me cause i usually eat big meals and had trouble gaining and staying on weight so i figured it must be something else, but now with all this good advise and explanations i’m consistently seeing more growth and feeling the extra energy and even the mental aspects of my attitude have changed a lot.
Rules like these really help keep me on track and from getting sloppy so thanks for these kinds of posts, I and others really benefit!!!!
Vince
April 23, 2009
Thanks for all the feedback.
Most literature says you need 0.55 x your body weight in oz for water intake.
I personally don’t feel this is enough and would rather trust my instincts and bodies bio feedback than research papers. But, I might be wrong…
Following even 1/10th of the rules above will get you closer to your goals.
Hunter
April 23, 2009
dude vince half of your tips go against everything i’ve read in your newsletters
-Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.
you’ve said don’t worry about always tring to hit muscles at different angles
and that it’s better to have full body workouts than doing specific muscle
groups on different days
-Perform each set to muscular failure.
you said to do each set one or two reps shy of muscular failure
-Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain
i thought you said that 1-2 pounds of lean, solid muscle was the most you could possibly gain in a month
-Hire a personal trainer if you have never received professional coaching on technique and form.
i thought that was your job
-Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.
seriously vince? one and a half hours of stretching? haha
i love you vince but this just doesn’t make sense, i don’t know what to believe
Julie
April 23, 2009
Hi vince,
I workout at home. Can you suggest exercises that I can substitute dips and chin up?
Bancha
April 24, 2009
Great List Vince, its a good reminder to be read once a while.
The water intake limit keeps getting raised. A few years back all you read was 2 litres a day. In one of Vince’s DVD/Text he says 3-4 Litres, now its 4-6…I feel test your own body, whats the maximum it can take without having to run to the loo every 5 mins
kamol
April 24, 2009
To Julie,
Instead of dips you can do bench dips , but you should better have a pullup bar for chinups.
Clayton
May 4, 2009
Wicked article Vince…
If I could get all my personal training clients to follow just 1 5 7 11 18 21 28-30 and 33 they would be changed for life.
Maybe the only other thing I would suggest is that people find out works for them. The underlying fundamentals of good training don’t and will never change, but the wild card element in this process is the person who comes in with their own likes/dislikes, personality, etc. Doing whatever it takes to find a program that suits and works for them is crucial.
Regards, Clayton
Adelaide, Australia
Katherine
May 11, 2009
Hello and greetings from UAE!
I was recently diagnosed with a small sliding type hiatus hernia that doesn’t require any surgery. My doctor told me to lay off working the abs for a month. Is there anything or any way I can strengthen them without further damage to this hernia? Can anyone advise? Thank you-Katherine
Katherine
May 11, 2009
Again, I was recently diagnosed with a small sliding type hiatus hernia and the doctor told me to lay of working the abs for a month. Is there any way I can strengthen the abs without worsening this small tear in the abdominal wall near the right obliques? Can anyone please advise? Thank you-Katherine
J-Roc
May 17, 2009
“Today I’m handing you 41 of my own best key secrets that I helped me build 41 pounds of rock-solid muscle in just six months – without drugs, supplements and training less than before.”
Vince I love your work… but I have a real problem with the statement above. It is IMPOSSIBLE to put on that much muscle in such short a time period. IMPOSSIBLE.
Sure you can gain 41lbs in that time, but most of it will be FAT.
Ask any natural bodybuilder. It takes YEARS of hard work and dedication to put on that much lean mass without steroids.
Allen
July 21, 2009
Hi, I’m a hardgainer, I have been eating alot and my training frequency was 3 times per week. I did gain some weight but my face seems to turn a bit chubby and I started to have tummy. Should I be doing cardio exercises or should I increase the number of visit to the gym? Can u give me some advice thanx…
Vince
July 21, 2009
Both approaches will work. Start with an additional cardio session.
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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.
