Muscle Building and Six Pack Tips Part 1 of 5 62
Posted In Fat Loss Training,Featured Post,Muscle Building Secrets
I am home from Punta Cana and had a wonderful time celebrating my 30th Birthday on November 26th with my most favorite girl, Flavia, in whole wide world.
Over the next five days I’m going to share with you, in detail, my top 30 ways to build muscle and get a six pack, Vinny Style. In this five part series we’ll cover six of my best and fastest ways to do this through training.
Please keep your questions completely revolved around training and workouts.
Muscle Building Tip #1:
Do the least amount of training needed to get the result you want.
Instead of trying to figure out how much you can do, focus on how little can be done. To achieve this, start with a low volume training plan and monitor the results, instead of the opposite of starting with the largest training volume and lowering them when you are not seeing results.
This approach goes against the mainstream where it appears there is a desire to test a trainee’s limits instead of seeing how little the trainee can do. This approach will reduce wear and tear on the body and help prevent burn out.
Think of it this way – if you can achieve your muscle building goals with 1 set of 1, why would you bother doing 1 set of 2?
This entire principle is backed up the more is less training theory that my programs are based on. You will get better training by often doing a smaller amount of training. In other words, you get more results when doing less training.
Muscle Building Tip #2
Results are the only thing that matters.
It does not matter what you, another person on a forum, magazine, text book, research article thinks or claims about any training technique – the only thing that matters is what is happening. In other words, the only thing that matters is what was the outcome.
Value this muscle building tip above all else and respond accordingly without emotional attachment and when your beliefs are challenged.
For example, if the expert bodybuilder in your gym is saying, “You’re not training with enough volume…” but you’re getting stronger and bigger with each workout doing the opposite than does his expert opinion matter? I would say at the current moment, no, because you are getting the results you want.
Muscle Building Tip #3
Training is more of an art than science.
Yes, science has its place and I do not reject it or diminish it’s value but I keep science in perspective and acknowledge it’s limitations. Science will never be able to properly make all your training decisions and is far from the main player. The main player in your training decisions should be your own intuition i.e. your body’s feedback based on your own training experiences.
I believe it’s critical that you get in touch with your intuition and respect the information your body tells you. This is far more important than looking for “scientific” conclusions and believing the science holds all the answers.
Muscle Building Tip #4
You have the answers.
Why would I say this when I make a living from creating and selling fitness info products? Because I want you to have the courage to trust your intuition and make your own training decisions. The secret to training is realizing that training is more of a process than a prescription and through self-discovery you’ll find the answers to your own questions.
It’s critical that you take responsibility for the outcome of your training and by giving yourself permission to become involved in the training process you will benefit from the empowerment to make final decisions. In some situations, you might tweak a exercise that may defer from my program which is okay. You do not need to email me for permission to be involved in the training process – you have my blessing 
This results in you taking ownership and responsibility of the final results.
Muscle Building Tip #5
Be patient.
This one is tough for me because I know what I want in life and I want it now. Of course this drive is a positive virtue and there is nothing wrong with a relentless and intense drive to your muscle-building goals, however you need to remember that your body has limits. Your mind and body may be ready to go full-throttle and your body may be willing to get pushed but muscle growth occurs in spurts. Don’t get discouraged.
Muscle growth is not directly related to how much effort you place on your body. There are hormone fluctuations, stress changes, diet changes and lifestyle considerations. Take this into consideration and there will be times you are growing at rapid rates and other times your gains seem to be nonexistent. Don’t give up. Show yourself some self-control and perseverance. Patiently and faithfully continue to commit to your training with the knowledge that it takes time to build muscle. All good things come in time.
Muscle Building Tip #6
Build muscle to serve others.
Over the years I have discovered that my physique benefits more people than just myself. My girlfriend benefits with pride from being able to show me off; my friends are inspired by my work ethic; my family members seek me out for fitness advice; and my training intensity motivates others in the gym to train harder.
Interesting eh? Building muscle can go beyond serving your own desires, instead it can serve others. Ever since I discovered the opportunity I had to bring the best out of others I viewed my training like a higher calling. I realized that when I did not pursue a body of excellence, I was not only hurting myself but I was limiting my circle of influence. What a shame! By applying this tip you gain a new perspective that should fire up your own training.
I encourage you to give yourself the best. You deserve it and so do the people around you every day. Your friends and family need you to be the person to inspire and motivate them to be the best they can be.
Your Comments
Which muscle building tip was your favorite? We still have 24 more tips to go and we’ll get into more specifics but today I wanted to address some tips beyond the basic “bodybuilding 101″ advice you already know. These are some deeper rooted philosophies behind my the curtain of my brain.
Love to hear which one you connected with the most. Post below.
Vince
P.S. Tuesday December 1st at Midnight EST, I’ll be doing a 4-day Birthday Bash Sale of my No Nonsense Muscle Building and Six Pack DVD Series. There are only 500 sets available and I have some killer birthday presents by celebrating with me. Stay tuned for tomorrow!
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I can say that all of these tips i can for the most part i agree with but tip 3 stood out the most… I’m a rock solid thinker and down to fact kinda guy so actually taking bodybuilding beyond it being just in “science” terms and such is something that has never really crossed my mind… – Thanks for the tips Vince!!!
Hey Vince, I really agreed with #1, #2, and #4 the most. I love the “less is more” theory and recently did an experiment on my biceps to test that to the extreme. Still waiting on the results from that. I have a blog post that talks about the science and art of weight lifting and I concluded it’s more of an art like you. And #4 ties in to #2 perfectly. Very informative.
Hi Vince, I loved your last muscle building tip. We are all connected and how we live our lives influences and can inspire others. We don’t even need to be aware of them for this to occur so your insights on this subject are much appreciated. Keep positive and happy and keep inspiring us.
Tamara
Happy Birthday,
Loved the post. I agree 100% with all of these. I really liked the “Be Patient” tip. I have a tendancy to expect results right now. Then when I don’t get the results immediately I start over training. I really need to learn to be patient and not expect things immediately. Thanks
Dallin
hey vince,
# 4 and 5 have been the most helpful actually. I’ve been training for about a good 9 months now due to knee surgery and patience has actually been the most important for most part of it~~~
this is some good stuff vince keep it up, you’re always an inspiration to me and your thousands of followers
Working out with someone stronger than you is a great technique because you have to push yourself to keep up with them and challenge yourself.
I’ve always been a VERY patient person. So tip #5 is a big thing for me. I’m touching 40 years of age (as opposed to being 40 years old – I can easily pass for someone in my mid-20s).
Life isn’t always about the rush, after all… Enjoy the scenery along the way, and all that. All those little steps you take – without really realising that you’re taking them at times – will add up rather quickly before you know it.
Add that to #2… it’s all about the results *I* get. Not about what others tell me or think I should be getting. It really can’t be anything else.
Though, with my awesome lil nephew – who turns 14 months old today – has almost convinced me it’s all about HIM!!! Heh…
Forgot to mention: You really show unselfishness with your own goals. I am pleased how you nicely “sidetracked” into nutritional “must-do’s” supporting other health marketers. Highly valued “tip” in action for the rest of us to see and emulate.
I can’t choose a specific tip as being better than the rest. I would like to say that in all of your tips you extend a “tip” in a subconscious way. That is how simply and flowing you explain all the tips so briefly. Your “unknowing” skill at this seems to equate to the simplicity of the tips we can learn to do.
Happy belated birthday.. mine was on the 25th
Hey Vince,
Great shots! I also wanted to thank you for all the great info you share as well as the fact that you always come across as a regular guy – some one who really is just like one of us and some one we can all relate too. Seeing shots of you and your girl and in particular your family too – they all look like such great warm fun people.
I definitely also admire you for your business. I know I got a bit carried away with commenting on Joel’s program and how I didnt understand why he would promote bad eating habits (junk food) but other than that I have learnt so much from your programs and emails etc. I also run my own business, a personal chef business – Kangaroo Catering – and I do also find myself just picking up little business pointers from you – just little subtle things that I realize I can impliment in my own business.
I also admire you on how you got into the business – I have read some of your interviews and it is admirable how you went about making it all happen.
So anyways – goodonya for all you do.
Cheers
Roman
By the way – when will you be opening up another progress competition?
Tip #6 if I had to choose one. When I started weight training I didn’t realise what an adverse effect it would have on the people around me. My experience is exactly as you have explained it in this tip.
Hi Vince,
I would have to say the biggest tip I received from you have been the UDT program. It was just what I was looking for coming back after a broken wrist. When I first looked at it, I was like ‘how is this going to build muscle’, but after giving it a solid run for 2 months I was very impressed. Talk about ‘leaving the ego at the door’ – i was shocked that I could barely do 2 full circuits at the beginning, somtimes having to finish early…but by the end I was doing 3 full circuits….And it was a free program!
And that’s what prompted me to buy the NNMB program (and the that that you were once skinny vinny – so I thought I could relate to your prgram)…and I’m very happy with. I am currently doing the 1st 6 weeks of the cutting phase, and absolutely loving the workouts.
I am learning more about tip #4 – I have the answers! Just have to look a little deeper, and this applies to pretty much most things in life, not just muscle building/fitness training.
keep up the inspirational work,
mick
Hey Vince – what’s up? Happy Birthday big guy.
I’m resonating with #6 as many others have. I don’t see myself as a role model per se but I do have people asking me about the routines of yours I’m doing and we’re all getting results. Everyone is unique so results vary, but results just the same.
Hey Travis. Love that kind of attitude. You’ll be one of the great ones!
Hi Vince, #2 #4 & #6 do it for me. I just turned 38 am I’m lifting more than I ever could at 20. I now have 18-20 year olds at the gym asking me about my work outs and how I manage to keep up the intensity.
Old injuries have made me change some of the workouts, take ownership of them and make them mine.
Happy Birthday mate & all the best for the following year
hey Vince,
i really like #6 and #5 becaues im also trying to make it a little bit better for my girlfriend and for other people, but at the same time i want my body to be in good shape right now haha.
Vince,
Tip 6 – ‘Build muscle to serve others’ for me
There is nothing better feeling than be a role model in your family,peer group,community and in your society. In this world, there are few role model and then ”YOU” being one.
Tip 5 – ‘Patience’ – You can’t get everything as soon as you are born.
You go through schooling,higher education,Masters-Phd for some – 20+ yrs – Aren’t these years of patience – to get that 1st enterprenuring idea or 1st or dream Job etc.
Tip 1&2 – goes hand in hand – Often all are sold the theroy of more is always best, but is often not. you can always change tip 1&2 for your own measurement and then take Tip 3 to train harder with science for your guidance for correct form,injury prevention etc.
Vince thanks again for helping all being our ‘ROLE MODEL’
Hi Vince, Happy Birthday, have a great one, connected with tip #1 and #5 this training is getting results!
I really liked the “Build muscle to serve others” advice : )
i must say that reading ur mails really helped me.
# 1 and 2 really was my favorites. Why should you do more than necessary to get results and stop following a program because it looks weird when you are getting results?
Really nice Vince
I liked number 2. It is true, results are the only thing that matters. I train sport specific, and a lot of time I get crap from buddies who body build (who I inspired in the first place!) but its hard to remember its not how much I can lift or how big my biceps are, its how well I perform over the other guy. Great tip -DP
Hey Vince,
I actually thought all of these points are very important and agree with some more than others, and know which ones I need to work on. I admit I personally need to implement the point about patients the most since i hate training hard and seeing hardly any results piss the hell out of me. since starting on fitness goal i have seen results and know that i can reach them again, keep them and even surpass them. But it take Patients, consistency time and dedication, something that I need of super glue in my attitude.
Great tips mate thanks, Tip #5 was a personal favorite. Keep them coming and Happy Birthday!
They are all excellent tips. Less is more??Thats nonsense…. that is new to me, I guess its time to buy the program.. Thanks for advice.
I agree wholeheartedly with tips 1,4, 5 and 6.
We’re both ‘no nonsense’ guys & I appreciate & admire the fact that you’re a tireless, hardline crusader against the use of synthetic steroids. One cannot argue against long-term HEALTHY gains that aren’t predicated on the short-term, risk-plagued result of synthetic steroid use. However, I believe that healthy gains have a basis in a fundamental biological reality: nutrition and excercise, the former being the most important of the two.
Plant and animal sterols, when uncorrupted and undenatured by the heat of cooking are the most important constituents in the human organism’s inventory in the production of testosterone, adrenoline and other hormones vital to the growth and development of healthy muscle.
To date, I believe that Aajonus Vonderplanitz, PhD with his ‘back to the future’ Primal Diet prescription, is the ONLY philosophy that will withstand all VALID intellectual criticism. Man is an OMNIVORE. Before the discovery of fire, cookpots, and twinkies, Primal Man THRIVED on the Primal Diet for untold milennia. To a large extent, many semi-primitive cultures, e.g. the Arctic Inuits, the Hunzas of Pakistan, et al, still do.
Another great post, look forward to the rest of the tips 1 and 5 mate the most sense in terms of what has been working for me.
Vince, I have another question. I was in the best shape of my life back in July but then got focused on some projects, didn’t eat enough and didn’t work out enough. I lost 10 pounds of muscle in no time.
Last summer, my dad accused me of being on steroids…I told him I bought the skinny vinny e-book. At thanksgiving, everyone was saying “you’ve lost a lot of weight”…”you look a lot thinner”…”You look skinnier”. Man it was pissing me off.
I gotta say, it’s coming back fast, though. I am wearing a stop watch and trying to eat at least every two hours. Sticking to the gym plan and in bed by 10 each night.
Ideally, I try to eat a can of tuna with each meal. At least 5 cans per day.
I am often eating even though I don’t feel hungry. Once I get my 10 pounds back, I’d like to add another 10 in the legs.
So, thanks for reading this far, here’s my question. Does growing muscle require more protein per day than maintaining muscle?
Forgot to mention Vince, I can’t freaking wait until tomorrow night now! This sale is just the thing that I need to get me to take action!
Your the man, no doubt about it.
#6 is the most important in my opinion. Too many people just think about them selves when they are working out (which isn’t necessarily a bad thing) but if you think about how your transformation will affect others as well you will be able to find more inspirations and reasons for working out and attaining your goal.
Don’t just do it for yourself, do it for everyone around you too.
#6 is the most important tip, I think. Using my strength to help others is FAR more motivating to me than what I happen to look like in the mirror. Here’s some examples of how I volunteer my muscles: split wood & shovel snow for elderly & disabled neighbors, mountain trail maintenance, river cleanup, volunteer firefighting, Search&Rescue, medical lift-assists(helping disabled/injured folks to get to & from Dr. appointments).
How can you volunteer your muscles in your own community?
Hey Vince,
Awesome post my brother! Great timing too as I’m starting a six month mass phase today. Tips #1, 3, and 6 really hit home, but all of them were great.
Tip #1 reminded me to start off slow and progress over the next six months versus starting off full throtle and burning out.
Tip #3 reminded me to believe in myself and have the faith that I can realize this goal. 70% Faith, 30% science.
Tip #6 reminded me that I’m doing this for more than just my own selfish reasons. That by dedicating myself and seeing it through I will be helping others to realize their own goals and inspire them to dream bigger and take inspired action.
Look forward to the next tips!
Brandon Cook
HardgainerMuscleBuilding.com/blog
Vince , this is one of your better posts, good psychology. Thanks for the info.
I enjoyed tip #6 the most today. About 5 years ago I was training at Phoenix Fitness with my buddy and you noticed I was performing barbell curls sub-optimally
You took the time to correct my elbow positioning and I was quite appreciative. As I’ve become more informed over the years, I find myself assisting others in their training. Keep doing what you do Vince — the world is better because of it.
Im getting there. Have been training again since Jan of this year. I have set goals and I push toward them as hard as I can.
I want to be able to keep up with my kids, and my job and intimidate eenage boys being the father of daughters. lol.
My being in shape will be of benefit in alot of ways.
By the way Vince, I have been calling Joel super Joel and he isnt biting. lol
Thanks fo rthe Cheatday workout too. I will probably give it a try sometime whe i feel like dancing with death. lol Intense.
Hi Vince,
Glad you had a good birthday and enjoyed the Dominican Republic.
Probably #4 and #5 are the keys – once #5 is accepted then it is possible to listen to your own body and respond accordingly #4 if someone like you has given the pointers as to the ways forward.
Keep ‘em coming!
Thanks for everyone’s comments so far. I’ve read them all and I’m really happy to see the positive response to #6 – I knew I would not be alone is seeing my fitness as a way to serve OTHERS rather than just yourself.
Eugene… I’ll be releasing a monthly advanced muscle program in January – my most prized work ever. The best part – the first month will be absolutely FREE to test drive and it’s hard copy – absolutely insane and this goes WAY beyond muscle building. I’ll be taking you into all areas of my life…. Stay tuned.
A Nobel Prize? Thanks for that. That means a lot Jayson. I’ll keep it coming strong.
I can relate to #1 – #5. Mostly, I see the parallels between those philosphies and my experience as a 1500m runner in college. I see a lot of wisdom in these concepts for young athletes… or more precisely, for coaches of young athletes! Less is more: If you immediately overload yourself, then you’ll be too sore to keep with the regimen. You’ve got to have enough “fun” (results), to stick with it long enough to get good at it!
I really like tip 6 about building muscle to serve others. Whether it be to set a good example for your children or to inspire those around you, training with the intention of serving others takes it to a whole new level of meaning! Thanks and happy birthday Vince!
Definitely #5 for me Vince. “Baby Steps” are hard to accept, but anything worth having is worth working for. Patience is critical for success in any goal. Without it, you are left with sloppy processes, short cuts, and loss of focus. Happy Birthday Champ!
Tips 1 and 5, too many people in leisure centres and health clubs, wasting time on equipment, putting no effort in.
Happy birthday Vince
I really liked #5,#4, and #2 in that order. Patience and perseverance to keep me going, tweaking workouts to make them work for me, and results show us what works best.
Thanks Vince and Happy Birthday!
All the tips are important but the fifth one is the most. Also thanks for the tips in data because the kind of internet speed I have it is not possible to see the videos.
Right on Vince, I totally agree with you that fitness can help others. That’s sorta my goal, I want to get a degree in Kinesiology and help people become healthier and more fit. And in order to do that you have to lead by example. So thanks for all the inspiration and the tips. BTW Happy Birthday!! I know I’m a little late but oh well.
As a PT myself I think patients is probably the one that i benefited from the most.
i get dissappointed when i dont see my clients showing results inspite of doing everything right. thanks ill remember that. take care and enjoy the thirties. may God keep your dreams alive and never 4get that in Him we move and have our being.
Happy Birthday, you young pup! I like #6, training to “serve” others. But I see it in a different way. I’ll be 50 on my next birthday, and as single mom to three young boys, I need all the energy and strength I can get to keep up with their lives and their enthusiasm. My strength also benefits family and friends — I’m the “go to” person when help is needed with moving or other household things. I just helped a friend move a lifetime of stuff out of his parents’ home, including an air compressor, a generator filled with fuel, two hide-a-bed couches, fridge, washer, dryer, etc. There’s no way he could have done it all without my help. Service to others means helping them in life, not just showing off my body.
HAPPY BIRTHDAY VINCE……Actuall All of those Tips. Are really helpful. …but the one that was most helpful was tip # 6.
Sometimes you train hard to get results.But for me,resisting your favourite foos is a challenge.How do i overcome this sins?
Happy birthday Wince, you mentioned something about a new killer muscle program of yours coming in december, can you give us more details? :Is it comming anymore? how is it different than NNMB? What should we expect?
Happy birthday Vince! [=
Tip 6 Probably was the best, I'm getting 6pack for looking like something. When I'm on the beach I want to be eye candy, especially for girls. ;]
Hey Vinc … my man Happy Birthday to you thanks for all your mails and exiting exercises and routines men you look awesome trust me .. better than any of those fitness coach’s in the pics you have posted all the best men keep up the good work … would appreciate more of your videos thanks vince … take care
U r the man …!!
Mustafa
i liked number 4 vincenzo. each body is unique and my belief is you cant have one size fits all solutions. in addition, it’s good to exercise the body from different angles, challenging yourself and also differing a bit here and there in order to see results, otherwise the body gets used to it
No 6 is definitely ‘n winner for me. I do believe that people at any age can be in fairly good shape, and by setting an example, you make people realize that you do not have to be fat at 40, and that is your fate
Hey Vince,
Muscle Building Tip #2 Results are the only thing that matters.
I very much agree to this. In the Gym the workouts i do look wierd to us. But as long as I am getting results I will continue doing it.
Muscle Building Tip #6 Build muscle to serve others.
I like this and agree with you here. I am 55yrs and I have managed to transform my body in 4 months. Begining of this year I had an accident. The bus in which I was travelling to work overturned and I had multiple fractures in my 2nd, 3rd, 4th, and 5th rib on my right side. I was overweight before the accident and in the months while rcovering I put on a few more kilos. But now that I have a flat stomach others are encouraged to do the same.
Muscle Building Tip #1 I found during upside down training that if you start off with a lower weight that you can do say 15 times then failure, then increase the weight by the least amount possible each session its easy too achieve progressive overload every workout, pretty soon your lifting a weight you never thought possible when you began
Hey Vince,
Take care.
I agree with #1, #4 and #5 the most. For the past 5 months i tried training my abs with crunches and cardio that simply didn’t work. Finally I came across a cool tip on Men’s Health which said that abs should be trained like any other muscle in the body. “less is more”. Still I made very little progress. Patience is really important. Finally after 6 months I figured what was best for my body. Out of the so called “best ab exercises”, the decline bench leg raise just didn’t work for me. However, alternating between reverse crunches, physioball crunches and hanging leg raises, did work. I still don’t have a ripped 6 pack, and although I really want a chiseled look soon, I’ll have to be patient. Another thing to note is, although you find what exercise is best for your body, somewhere down the line that is going to change and you will have to look for another training method, because your body needs to be surprised to gain more muscle. Thanks a lot for your free tips. There is no one else out there that is willing to give such amazing tips and training advice for free, like you do. You should win a Nobel Prize, seriously.
its also a good thing to have a “competition” with someone. This will challenge both people and you will see more gains when their is someone against you.