How To Build Muscle Using 1 and 1/2 Technique

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

I filmed this advanced muscle building tips video last November in New Jersey with “six pack abs expert” Arnel Ricafranca.

Very short and sweet video sharing an advanced muscle building tip using the 1 and 1/2 technique to build muscle.

Easy to learn.

Difficult to implement.

Perfect to bring up a lagging body part.

Let me know if this was new or not and what kind of videos you want to see more of:

Click here to subscribe to my YouTube Channel to get more tips and workouts!

Don’t forget to tell me know what other kind of videos you want to see after watching this one.

Vince

VN:F [1.9.8_1114]
Rating: 0.0 (0 votes)
VN:F [1.9.8_1114]
Rating: 0 (from 0 votes)

Comments

44 thoughts on “How To Build Muscle Using 1 and 1/2 Technique

  1. This page certainly has all of the information I needed concerning this subject and didn’t know who to ask.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  2. Very nice write-up. I definitely love this website.
    Keep writing!

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  3. I leave a response when I especially enjoy
    a article on a site or if I have something to valuable to contribute to the conversation.
    It’s triggered by the sincerness communicated in the
    post I read. And on this post How To Build Muscle
    Using 1 and 1/2 Technique | Vince DelMonte’s Muscle Building Secrets and
    Programs. I was actually moved enough to create a thought 😉 I actually do have a couple of questions for you if it’s okay.
    Is it only me or do some of the responses appear like coming from brain dead folks?
    😛 And, if you are posting on additional online sites, I would like to follow you.
    Could you list every one of your community pages like your linkedin profile, Facebook page
    or twitter feed?

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  4. When some one searches for his necessary
    thing, so he/she desires to be available that in detail, so that
    thing is maintained over here.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  5. It’s awesome to go to see this web site and reading the views of all colleagues concerning this
    article, while I am also keen of getting know-how.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  6. ” Industry information shows that from 2000 to the first half of 2006, China’s appliance market has maintained rapid development momentum, with 50% -70% annually over the market growth rate, market capacity jumped from 100 million to In 2006 nearly 60 million units. With time and passage, our taste and style differs. Installling solar in home is not as difficult or time consuming as you may think.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  7. I’m amazed, I have to admit. Seldom do I come across a blog that’s equally educative and amusing,
    and without a doubt, you’ve hit the nail on the head.
    The problem is something which too few folks are speaking intelligently about.
    I am very happy that I stumbled across this in my search for something concerning this.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  8. Los arrestos se han realizado en las provincias de Barcelona
    (9), Vizcaya (3), Valencia (3), A Coruña (2), Alicante (2), Tarragona (2), Ciudad Real (1), Girona (1), Huesca (1), Cádiz (1), Sevilla (1), Valladolid (1), Zaragoza (1), León (1), Madrid (1),
    Córdoba (1), Salamanca (1) b Tenerife (1).

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  9. Everyone loves what you guys tend to be up too.
    Such clever work and exposure! Keep up the excellent works guys I’ve incorporated you
    guys to my personal blogroll.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  10. Just desire to say your article is as surprising. The clearness
    in your post is simply nice and i can assume you’re an expert on this subject.
    Well with your permission let me to grab your RSS feed
    to keep up to date with forthcoming post.
    Thanks a million and please continue the enjoyable work.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  11. After checking out a handful of the blog posts on your
    website, I truly appreciate your technique of blogging. I saved as a favorite it
    to my bookmark website list and will be checking back
    soon. Take a look at my website as well and tell me your opinion.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  12. Nice response in return of this matter with firm arguments
    and explaining the whole thing concerning that.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  13. I read this article fully on the topic of the resemblance
    of newest and previous technologies, it’s awesome article.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  14. Hello, I wish for to subscribe for this blog to obtain most recent updates,
    therefore where can i do it please help.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  15. I’m now not certain the place you’re getting your info, however good topic.
    I must spend a while studying much more or working out
    more. Thank you for wonderful information I was
    in search of this information for my mission.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  16. If you are going for finest contents like me, simply pay a quick visit this website daily for the reason that it offers quality contents, thanks

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  17. I am in fact thankful to the holder of this web page who has shared this wonderful piece of
    writing at at this time.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  18. You are so interesting! I do not think I’ve truly read something like this before.

    So nice to discover someone with genuine thoughts on this subject.
    Seriously.. many thanks for starting this up.

    This web site is something that is needed on the internet, someone with some originality!

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  19. Good way of telling, and good post to get information on the topic of my presentation focus,
    which i am going to present in academy.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  20. What a killer workout did these when training biceps and triceps. Awesome pump.

    I dont know about anyone else but i want to see more videos with lee hayward like you did in vegas.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  21. hey it looks like ur doing hammer curls while doing this one and 1/2 and i was always taught keep ur elbows pinned to ur side and when your elbow goes out thats when you know you are cheating and now you are using more then just biceps to do this exercise is this correct?

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  22. Hi Vince,

    Often a while doing a bench press, many lift good weight but cannot – cannot connect there chest with the lift,whoch eventually results into shoulder injury.Can you make a good chest video and give some advice on how to improve on the bench press progressively.

    Arkad

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  23. hey John,

    first off, for those of you who don’t know, John Romaniello is a bad ass fitness stud – one of the coolest and funniest guys I know – right after me of course.

    I like explosive concentrics, assuming the client is experienced with quality form so he doesn’t crap out his spine… ha

    When I’m with a training partner, like our training session in Tampa, I always utilize forced reps… makes me forget how much of a pump you can get when you train solo for so long.

    Those are my thoughts until another time.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  24. Hey vince, i wanted to increase my shoulder mass….My shoulders are weak!!!

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  25. Vince,

    Great post, I like the technique. What are your thoughts on explosive concentrics–even cheat curls–and then very slow negatives of up to 5 or 6 seconds? I’ve been using this with a few of my clients.

    What we have seen is pretty impressive strength gains, and a lot of carryover to pull-ups and chin-ups.

    Any thoughts?

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  26. I was kinda sceptical at first but it looks interesting! Thanx Vince, gonna try this one out myself!

    Cheers

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  27. Even better, try and explode during the concentric phase, then do a 4-count on the eccentric phase. So, go up fast, then a 4-count going down. Squeezing the muscle the whole time. Add 1 minute rest periods and strict form and you WILL bust past a lagging body part in no time. You have to use lighter weights with this technique, but is is VERY effective. Been doing this for a month now on all my lifts and it is still making me sore along with a killer pump.

    For biceps, try the preacher bench with DB’s on the 90 degree side using the 4:1 count. Do one arm at a time so you can really concentrate on your form. You can also switch with a triceps exercise and no rest between sets. It is the antagonistic muscle approach. Done right, it is brutal. 😉

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  28. I’m a “real world” trained guy 🙂

    I meant to say “toughest” part of the movement, not the “weakest” from a biomechanical standpoint.

    Morgan and TW, your science would earn you a A+, you guys are very smart.

    Perform the 1 and 1/2s the way I show in the video for a tougher workout.

    VN:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VN:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  29. Vince- I see your not a science trained guy. What you are describing is just the opposite of what you should be doing. If you want to increase your weakest point you could do isometric/static holds or work the low end of the biceps curl by starting out at the bottom and finish just below 90.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  30. Lagius- You need a course in kinesiology. The biceps femoris is strongest at 90 degrees. TW is on the money with the strength curve [moment arm] vs the line of resistance. Try holding the same weight at 3 different angles. 130/90/45. Your optimal power position will be 90 degrees. Try doing a neggie at anything more than 90- You won”t be able to hold ther weight. WEAKEST POINT!!

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  31. Hi Vince,

    Great video information/inspiration, but what about if you are restricted with some exercises due to left knee & left shoulder injury due to a whole 14 steps stairs fall? Do you have any advice or recommendations training for it?
    Thanks for keeping us posted on your blog.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  32. Yeah, the examples are not apporpriate. The weakest point in these examples ALWAYS is when the weight is moving directly against gravity. In the curl, it’s not necessarily at 90 degrees because of the mechanics of the arm – it’s because the weight is directly moving against it’s opposing force, GRAVITY. Which pulls straight down. The movement arm is circular, the resistance is linearly straight down. The biceps will get stronger at that 90 degree point because it is the highest degree of direct resistance. BUT, it is always the sticking point doing standing curls because it’s the moment of highest resistance due to gravity.
    Same in the pull over: the highest resistance is when the weight is moving directly against gravitational pull and once it starts moving laterally (over the face) it’s easier to move. (in fact the lats are no longer in play and chest takes over) the sticking point is always in those first 30-60 degrees of movement when it is moving against its opposing force – gravity, again. And using a Nautilus pullover machine for example usually will show a different position of weakness.
    For those that have done standing curls all the time, you’ll find you are stronger at those 90 degree points and weaker after that.
    Strength curves end up matching resistance curves, but you’ll always SEEM weaker at those points because of the very exercise you’re doing.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  33. saludo solo hablo epañol me gusta los ejercicios

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  34. Actually it is weakest at 90 degrees, meaning it takes the most power to approach and keep the weight at 90 degrees. Due to basic mechanics, once you are no longer at this angle, the leverage is less demanding on your arms. Basically, as you move past the 90 degree point on the way up, your forearms become more vertical thus less strength is needed to keep the weight moving. When you drop below this 90 degree point, your forearms are again becoming more vertical, and less strength is needed. So Vince is right on this one, 90 degree is going to be the weakest point, i.e. the weak link throughout this exercise. Sorry Dave, perhaps you misunderstood what Vince was explaining. Peace! -Lage

    @David Morgan

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  35. David,

    Actually it is weakest at 90 degrees, meaning it takes the most power to approach and keep the weight at 90 degrees. Due to basic mechanics, once you are no longer at this angle, the leverage is less demanding on your arms. Basically, as you move past the 90 degree point on the way up, your forearms become more vertical thus less strength is needed to keep the weight moving. When you drop below this 90 degree point, your forearms are again becoming more vertical, and less strength is needed. So Vince is right on this one, 90 degree is going to be the weakest point, i.e. the weak link throughout this exercise. Sorry Dave, perhaps you misunderstood what Vince was explaining. Peace!

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  36. Hey Vince,

    Can you please come up with some other ways to stimulate muscle when going light while coming back from an injury? Thanks!

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  37. Vince- Train the curl from the bottom to 90. OR Do a neg from the top to 90. Then you will be doing what your trying to demonstrate.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  38. Vince- Bicep curl is strongest at 90 degrees not weakest as your depicting and saying. Anywhere above or below 90 is a weakpoint. Try again. Thanks

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  39. hey vince, my legs are my weakest body part so im defiantly going to try some of them.
    Also it would bhe great if you could do a video of a good leg workout with just some light dumbells as many people like my self have very limited equipment at home.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)

Leave a Reply

Your email address will not be published. Required fields are marked *

If you liked this article, you'll LOVE our No Nonsense Newsletter!

Sign up Now and

  • Learn how to eat to get Lean and Ripped…
  • Learn how to lift to get Bigger and Stronger…
  • Learn how to stay motivated to Build Your Dream Body…
  • PLUS… 3 exclusive free gifts as a surprise!

Your Information is 100% Secure With Us And Will NEVER Be Shared With Anyone.