I workout at home because for me that is the only way of staying consistent. I only invest in basic weights, no machines. Keeping the weights heavy should do the trick.
If you have a better way, I’m all ears (eyes would be more appropriate)
Walter

Home workout following 2 programs, one is a fat loss muscle building program mainly using bodyweight. The exercises are rough and you feel them! second program is once again a fat loss program similar to HIIT. Combining both programs should give results without overworking since one focuses on actual strength training(resistance) while the other is more of high intensity interval kind of training. balanced with a good nutrition, i hope to acheive my goals.

I don’t think personal training is mandatory for increased muscle gain. I’ve see guys just standing around talking to their PT instead of working out. This year im going to try and maintain focus, better form and increase my nutrition intake.
Hopefully this will help me to go beyond my current state

My game plan for 2010 is simple.. It’s called Vince DelMonte and I’m serious.. I’ll give your NNMB program a go, and I truly believe it will be able to give me an edge, and take me that extra step..
Oh, and of cause combining it with Joel Marions CYWT program (although I’ve already started on that – gotta love the holiday edition).. :D
Looking forward to your new program and see what other tricks you’ve got up your (not existing) sleeves ;)

doing simple exercises like push ups and sit ups with some fat burners has been helping me lately. after having a knee op i piled on a stone n half of weight as i couldnt run for ages. so when i got back into my sport, field hockey i began to lose the weight. also, i started college again and i am doing a sport course which got all the weight off around my belly aswell. but i have hit a point were i just have nearly flat stomach and im wanting that 6 pack really badly. working out at home though has helped me a bit. ive only been doing it a few weeks n im looking a little bigger than i used to. is there any workouts which i could do in the home to have maximum muscle size increase?

Why there are only 4 options?

There are options like: Vary your workouts and change the way you think about workouts !! ( i.e. if you are high volume trainee, go for H.I.T for about 8-12 weeks and vice versa).

My game plan will be:
1. Know my body more ( so that I can optimize for my training frequency and how much cardio I can or should do. )

2. Stick to my current workout with tweaks ( without changing exercises, change some rep-schemes and do some micro-loading etc.)

3. Don’t give in to any hyped-claims – whether it is the supplements, training system or ebooks.

My workout plan is this:

FINALLY GOING TO THE GYM!

home workouts just dont get me results anymore. I need more weight to build up muscles.

Not hard to stick to a workout routine :)

Just trying to tear it up. Got a good program with free weights and HIIT along with CYWT. Hopefully gonna get leaned down in the next 14 weeks so I can give NNMB a go. If you got a better idea Im ready to hear it. I pay attention to you and Arnel and joel.

I have some bodylastics I wouldnt trade for anything either. Between those and the weights i think i can handle it. Dont need a trainer, just need good programs, and some advice here and there.

I work out at the gym AND at home during inclement weather. At home I use a rebounder for general warmup and 5 to 55 lb adjustable dumbbells.
BY FAR, the most important part of my training is DIET: EVERYTHING RAW! Max nutrition DEMANDS it.
Man is the only mammalian species denaturing its food with heat! The cookpot is a curse that threatens to emasculate and sterilize the entire human race. Want proof? Read ‘Pottenger’s cats: A Study In Nutririon’ by Francis M. Pottenger, MD.

Ive been working continental shifts in a factory for the last 13 years and sometimes its been hard to be consistent, but am opening my own bodybuilding/conditioning gym in May 2010 in my local town, so im pretty sure im going to be breaking some plateaus next year! I think ill be trying your new prog Vince!

@Gabe – I have been following Vinnie’s plan as well as I can around a busy work/social life that has seen me to a plateau. My major problem is that I am old and have hormone deficiencies so the muscle gains come very slowly. The fat loss gains are entirely dependent on moderate level cardio; miss my treadmill and I gain three to five pounds on a starvation diet. Like Gabe I am following two programs; I recently added kettlebell swings for High intensity work: thirty swings will bring my heart rate to 150 and it will take me thirty seconds or so to catch my breath. That alone doesn’t do much for me in the weight loss arena, but if I integrate it in with moderate treadmill work it seems to make the cardio more effective like a HIIT program. Nick and Vince’s exercises do a good job of keeping my muscles toned and functional and my ultimate plan is to keep on with these two protocols and accept the fact that with antique glands conditioning gains are measured in miniscule values. See you in a couple of years.

This is my list for you Vinny

1. Not hire a trainer but have a mentor that allows me to get the results I want. In fact I have multiple mentors thanks to the internet. I just take massive action on the recommendations they give. I’m a lot stronger and healthier this year for this one.

2. Good nutrition. At this moment I’m at 60% good and that is definitely not good enough so my nutrition will continue to get better thanks to the meal plans and information I get from my mentors. You being one of them.

3. Patience and accountability. Understanding that the only results I get are because of my own behavior and part of letting your muscles grow is the patience, nutrition and recovery you do when following a good training plan.

Mediocre behavior will get you mediocre results.

4. Work with what I have and keep improving my ability to train harder. So often people think you need more weight and in some cases yeah, but when you get better at doing some exercises, you can do more difficult ones and get a pretty good muscle stimuli without adding new equipment to your repertoire.

Bodyweight, Kettlebells, and dumbbells are a lot mentally and physically challenging than any other fancy machine in the gym. A rack with a pullup bar is the only expensive equipment that I would buy for my home, but I just work with what I have, a pair of Kettlebells, dumbbells, a flat bench, a medicine ball, pull-up bar, some bands and a stability ball.

5. Learning and implementation (my secret weapon)
Just learn from guys like you and implement with killer determination and consistecy.

This is my plan to killit in 2010
Rick

For 2010, i am going to concentrate on whats REALLY important, my motivation and continuing to enjoy my fitness regeim. I will take it one day at a time and give each day my full focus as if it were my last.

I shall no longer measure myself every 5-6 days looking for miniscule gains, i will let the mirror be my guide, and concentrate more on unflexed measurements, as ppl generally see you in your unflexed condition anyway.
To further increase motivation, i shall concentrate on strength training as this is what works best for me, if i get stronger – i grow!

God bless Vince, have a great Christmas!

gonna follow the fast fatloss mealplan togheter with intense workout
also going to experiment with some ephedrine a month or two before the summer

I believe your list missed it as far as blowing past your current plateau, if you want to do it naturally. I too train at home, this way I can stay consistent, and I like circuits and supersets which is hard to do at a gym. But even with varying my workouts every month I cannot gain any more weight or size unless I start eating junk food.

I think the way I am going to blow past my current plateau is through some type of different meal plan than I am currently using and also trying to manipulate my weaker muscles for added strength and size. Basically evaluate where I am at in one of the core exercise (ie. bench press, squat, deadlift) and find my weak link so I can blow past my plateau.

Finally sticking to a program, instead of on and off.

Enhancing my workout variations to work different body parts on different days and working them to exhaustion.

Using proper nutrition techniques

Learn! Learn! Learn! Be the best in 2010

Here’s my devious plan:

1. Keep at it. Don’t stop training except to take a break every 3 months or so. Keep eating right and don’t give in to the temptations.

2. Start the year with a fat burning program and use the results to keep me motivated (already getting results with a good nutrition and plenty of exercise).

3. Go back to weight lifting and strength training once I’ve reached my fat burning goal. When I stopped training I was very close to a 1.5 x BW squat and a 2 x BW deadlift.

Going to invest in some of your recommended supplements, stick more closely to the elimination diet plan from Six Pack Quest, and try to find a workout partner who can stimulate myself to work harder :)

I think proper alternation between low volume, high weight, and high volume, low weight in multi-week intervals could be a good way to get through the plateau. I may not gain weight during the high volume phases, but as long as my muscles are reconditioned to a different type of stress while maintaining mass, then the low volume phases should be where the gains are made.

I already hired a trainer for this month to help me step up my game for fighting but starting janurary since im switching from mma to boxing when i move away for college, ill be training with more variety in routines and im gonna start making my own suppliments, plus im making a points system for my training to keep pushing myself

This is my year. I am testing for my ISSA certification by March. As for my training plan. I have been experimenting with varying principles. What I found works for me is to train for three weeks, spend one week in active rest (high cardio, high reps, yoga and stretching) and then switch up the routine for the next three weeks ect. The last competition I placed fourth, Northeast Natural NGA 2009, that is not acceptable in anyway. The one thing that bugs me is that I can’t get up into Middle Weight and that’s where I want to be. I have been stuck at light weight for years. I look good, feel good and compete well but that’s not enough anymore.

As Tony Robbins was fond of saying, you can have all the commitment, energy and enthusiasm in the world for a particular goal, but if you’re running towards the west looking for a sunrise, then you’ll surely fail. Translation: you need a plan. Problem: there’s lots of plans (workout programs) out there. Many of them are pretty good, but none so far as proven to take me “beyond my genetic potential”. I’m keeping an open mind, but …..

My plan for 2010 is already underway…. I’ve made up my mind to DO THIS and to increase accountability I’m documenting the whole thing on my blog/website. The pressure’s on and I can already tell a BIG difference in my approach to making a transformation this year just knowing that people are watching.

That being said I believe there are 4 Pillars to Making a Body Transformation:

1. Proper Mindset: You have to fully believe in yourself 100%. Drop any fear and doubt as soon as it arises and watch your negative self talk. Focus on your abilty to succeed and KNOW that it is inevitable.

2. Optimal Training: If you don’t know the proper training methods to break your plateaus you MUST educate yourself by absorbing all you can from guys like Vince and other competent coaches.

3. Quality Nutrition: You are what you eat. You can’t build your best body unless you are eating the best foods that nourish and rebuild it. You can’t build your dream house out of scrap material and your body is the same way.

4. Rest and Recovery: This is where the magic happens… that’s right… in the bedroom. Sleep is when the muscles are repairing themselves and actually growing. Neglect this and you are doomed.

If you’re not growing or achieving your goals… the problem is with one of these four pillars. Get these pillars in place and they will support your progress in 2010.

Brandon

PS: Can’t wait for the new program Vince!

Think i might switch over to this (link below) full time as i’ve implemented it into my workouts, with some very impressive results indeed! You may wish to check it out…

http://www.precisiontraining.com/

http://www.getthisstrong.com/

Merry Christmas and Happy new year to all :-)

Two things that will help a lot of people get faster results are:

a) a good training partner
b) the right training environment

One of those is good, but having both of those are rocket fuel for success.

Craig

I work out at home too,I have two weight training machines One in my place and one in the buiding . I’am trying to get more weights or better machine that trains the whole body. I now adding some of your friends so i have differant systems to go by and the body gets shocked. Next year try to get better eating schedule and better workout schedule.

Vince – Before I can go to next year I need to recap this year…

Milestone #1: This weekend brings a couple of major milestones for me. Yesterday was my 300th blog in my success journal since starting my fitness transformation starting last February. I have accumulated 300 Lessons Learned.

Milestone #2: Sunday marked the 35th wedding anniversary for Nan and me. I can happily say I am actually in better shape now than I was when we married 35 years ago … WOW!

Milestone #3: It has been two years since I sold my business. I completed my contract with the buyer of the business, received my retention bonus and final payment. In addition they have asked me to stay on, so I remain employed.

Lessons Learned: I met with my Financial Planner today. In the course of our discussion (mostly about my wellness journey as he had not seen me since I started this process) we discussed success and how this all came to be. In the course of the conversation we were discussing goals and motivation. I told him I thought weight loss and financial planning actually use the same principles and require the same amount of discipline. He recalled hearing someone once say:

“You can have everything, but you can’t have it all”.

As I think about my journey, once I outlined my goals, put them in writing, communicated them, and kept them visible, etc., I have attained every single one of them. Just wanting it all (i.e., lose weight and get in shape NOW) was like wanting it all. This becomes to overwhelming and to undefined, resulting in ZERO attainment of anything.

When I break it down, focus and choose what is most important, that becomes my everything. As one “everything” is obtained, the next want takes its place and so on, one everything at a time.

Looking at my milestones I rejoice in the fact that I truly have everything and as I move forward, define more and continue to focus, I will continue to attain “everything”. Now that I have the Vince Delmonte DVD Series and my weight loss is mostly behind me, I can now focus on adding muscle, following the priciples outlined above.

Mark

honestly,steriods are probably my best bet.But knowing from the side effects,I would never touch them.I’ll stick to 7minute muscle and many of your techniques Vince.Cant wait to hear what you got for us.

Vince,
taking into account now that i am in my best shape for the last 15 years after joining the gym 2 years ago, i have come to learn that mixing it up and increasing the intensity gets the muscles pumped and keeps the interest factor.
I don’t need to hire a trainer, I have you as inspiration!
goals for 2010.
lose a little more fat
Gain a little more muscle with definition
EAT well and sensibly
Bring it on!

Good afternoon Vince, My plan for 2010 is to stay consistent. I have a routine that’s working in staying in shape and burning fat, but there are times that I know I can do more and not lose the focus when I know I’ve done my walk or my weights and cardio. I will stay consistent and push myself to do more,. Listening to you Vince, Lee Hayward and Elliott Hulse I will stay pumped and motivated. You guys are doing a great service to all who want to change their life styles… Herc.

restructure my work so i can get good workouts in,
and the one thing i tri to stick to is free weights, progressive over load and multi compound movements….

I will continue to follow Vince’s program. I am in Phase 4 workouts. This puts me in the final stages of this group of exercises. The timing could not be any better. I have enjoyed the progressive nature of the current weight training program. If “Blow Beyond Your Genetic Potential” is of the same quality, and I have no doubt it will be, I look forward to the new challenges facing me. For a 79 year old youngster this is a lot of fun.
David, Creston, BC

Vince hi,

My game plan goes pretty much like this:
- get going with your NNMB dvd series that I have just bought
- focus on disk 2, 29week beginner workout that should get me pumped out for the summer sports such as surfing and running
- keep nutrition healthy, a lot of whole food, avoid junk, drink a lot of water
- mix in between some body pump sessions coz it is fun
- prepare myself some cool music for the fitness sessions, this helps stayed focused and I avoid chating
- do 5 minute workouts in the morning – body lifts, push ups and some stretching

I firmly believe that consistency is the key to putting on pounds of muscle. I have to be consistent in eating 6-7 meals a day, consistently adding extra weights every 2 weeks, consistently changing programs after a month to 2 months so my body doesn’t get used to the program.
we all have an idea of what we have to do, but we have to be consistent to get results.
Ali, Toronto,ON

I am giving up those protein shakes. I have been off them for a month and my weight has not fallen. I am sticking to solid food. I recommend as much Caribbean food as possible especially Yams (not sweet potatoes) Eddos, Taro, rice & peas, sweet potatoes. Yellow YAM is my favourite..If you go to the Caribbean countryside you will see that the guys there look muscular and defined yet they dont weight train or jog etc. Even the ones who dont work all day look like they lift weights 5 times a week!!! Its all in the diet..eating as mainly organic food. There are plenty of guys who look like Usain Bolt and they are not athletes..Usain Bolt’s dad credited his son’s success to YAMS. (The Caribbean/South American/African/Asian variety). They do not eat a lot of meat protein either!!! My aunt told me that scientists in the Caribbean are carrying out research into YAMS as they think it may have growth harmones!!!
The natural type of course. The guys in the cities dont look as good as they tend o be on a more Western diet of fast food and Sodas.. They still look better than us in North America because the also eat their cultral foods..
One last point, Taro is a staple diet for Samoans. See how the guys all look stocky and built!!!

Of course I will continue at the gym. I will do a different programme every 2 months and take a week off.

My big stumbling blocks are two – eating right and sleeping enough. My eating is getting better, but especially the sleeping part is still an issue. I’m somewhat of an insomniac, and I also have sleep apnea, so I often don’t go to bed at reasonable hours. I think I need to make a New Years’ resolution to not go to bed after 11 or midnight, and if I stick to it, I’ll probably see some changes.

Well my game plan for 2010 is basically eat more and Train. I intend to use a quality protein shake at least twice a day to get the required amount. I will be working out in the gym twice a week and once at home. Pyramid training seems to work rather well for me, i gained half a stone in about 2 months but since injuring my wrist and being absent for about 3 months i’ve lost it all. So a new year a new start

my plan for 2010 is to take bmy health seriously and not to “fall” for the things i hear out there that stop me from achieving my goals. I got engaged a few weeks ago so I believe I should snap out of old habits and commence 2010 with a good routine and good habits. I am currentlt writing up a weekly plan on excercise and food habits to get me started on my transformation. I will review this every four weeks and adjust as needed. And this time I will stick to it. I’m looking forward to your DVD’s arriving, so I can get a real edge on my training. Once I ut my mind to my goal, nothing will stop me. I have achieved beyond what i though I could for my career (I have 2 careers and I work in them both!) so I plan to apply my determination now to my health and fitness goals.
And I will achieve success….
Thanks Vince!!!

Ok, Vince, my 2010 plans are to get more regular with my workouts again, and because of your new program which I have just purchased and received, I am going to return to my former low-BF self and build the muscle I have always dreamed of having during the course of the year.

I have run several other programs over the years and made some significant changes, but here in the last year, my business has blossomed and I have had to cut so many person items just to keep up. I am going to honor myself again with this year and a commitment to rebuilding my body. No excuses!

Thanks for the motivational information and coaching!

My plan for next year is to continue to gain more lean muscle mass through my diet and exercise. I have been doing the basic diet and beg/intermediate programs provided by Vince for the last 3months and I have gained about 11lbs of muscle so far (despite not getting to be a consistent as I would have hoped).
But for 2010 I would like to be doing the advanced program as well as widen my training to activities outside the gym and my typical martial arts training. Any ideas to build ‘functional strength and explosiveness’ would be a great help.

My plan involves actually starting a plan, being serious about it, and following through! Im open to any suggestions once I get to the “intermediate-advanced” stage though. :-)

As for the Pottenger Cats comment in an earlier post, it should be known that taurine is an essential amino acid FOR CATS and that it does denature with heat to the point that the the cat suffers health-wise if it does not get taurine from another source. It is not an essential amino acid for humans… Now, I’m not saying a raw diet wouldnt be good for you. Im sure that it could actually be beneficial if done right! But lets not go around saying cooking food is bad for us since its bad for cats.

My strategy: change my exercises each month.

Well…I note here that its not the Bowflex equipment that is the problem, but the users. I have one, and when I am consistent, and contantly increase the weights/intensity, I do see results. My change in 2010 will come from consistency. I know what to do and how to do it, and also how to monitor, and even though I would love a full time trainer, I will be my own. Consistency is the answer.

I have been working out from novice to beginner since about April. I have done the research and decided that I might have to get a gym membership, but not yet. I think with a couple additions in the form of additional dumbbells and a chinup bar the material items will be workable. The main thing is to watch my nutrition and the timing of the eating along with changing the exercise routines around to keep them interesting. I want to mix endurance with strength and mass as I go so I really need (in my opinion) to mix up the weights versus reps to constantly challenge myself. I went from 135 to 155 since April with a reduction in waist and toning of the remainder with some build in the shoulders and arms. I would like to bump this up to 175 with a greater increase in chest and get a better definition in the abs and obliques.

stan

My motto as of late, when it comes to building muscle, and I guess it applies to all aspects of life, is: If what you do right now (i.e. you’ve plateaued), doesn’t work, then start doing something else! This will also apply 2010!

Simple ha? Maybe not, because what and how should I be doing differently? Lately I have had the good fortune of breaking through a plateau, with a different workout program, but now I’m stuck again.

So what to do next? Simple, try another way of working out. Send the message to your body, that whenever it thinks, “I’ve got him figured now”, things are about to change once again! Only by forcing your body to adapt to new workout styles and programs can you keep getting results.

That said I can’t help feeling that there must be a limit somewhere, or else we’d all end up like the Incrdible Hulk! But as long as you can either build, shape or even maintain muscle mass, you’ve come a long way.

Having spent the past few months just using dumbells and bodyweight exercises, im planning to purchase a weights bench as i work out at home, and really up my workout.

Over the christmas i will set out a full plan of what im going to do over the next 6 months, I have high hopes and reading your blog is very motivational vince! Im goin to set out concrete goals that I WILL ACHEIVE no matter what

Already on board at a 24 gym… Looking at Eat Stop Eat to help with some of the fat loss…. but the biggest change in my plan is going to be doing HIIT training immediately following my strength training routine. I also plan to really watch my diet in 2010. This year has been good so far with just some minor improvements here and there, but 2010 is going to be the year of minimal “bad for you” stuff while still enjoying the foods I really “love”. Thanks again to Vince and the gang for all your insight and support!

My plan for next year is to continue with the Interval Training (cardio) that I have just started which has broken through my weight loss plateau. I plan to try out some different eating patterns to see how my body reacts. I currently eat 6 meals a day and that has really helped ( tough to keep up when your on holidays). I any going to try out using a Personal Trainer( Christmas Present) to give me a bit of a motivational boost and use their different ideas. I am looking forward to a exciting 2010.

Only a couple of things I’m going to do in 2010 to push me over the top…stay focussed (#1) eat and live right! With that I plan on reaching my goal!

Reading your blog and emails has really got me back into pushing up the weights. I feel the difference after a week, I think. For 2010, I’m going to stop eating crappy stuff and concentrate on getting good nutrition. Hopefully this combined will start getting me somewhere, whilst losing some belly fat.
Going to stop geting sucked into ebooks every few months, though being Scottish meant I only parted with money for 1 last year. Even blocking the authors emails, to keep my head free from their constant patronising bull.
Keep up the good work, you seem to be on the right wavelength.

Reading your blog i think I didn’t need anyone of this i only just want to gain 50 plus pounds more that’s my goal right now!!!

I’m 61 yrs old. I just started working out again. I spent 22 yrs as a hands off maintenance supervisor on 3rd shift (11PM to 7AM) and put on a lot of weight.
Now that I’m not working like most everone else I started working out again
with the weights. In the past three months I lost some weight was 230 lbs now
am down to 205 lbs. I’m still working on the belly fat and thats coming off slow but it’s coming off. I still need to work on my diet. 2010 I will be still working on getting bck into shape.

for me and my body for 2010:

I’m going to be focused on three goals. They are:
1. become ridiculously healthy
2. lose 15-20 pounds of fat
3. gain muscle (10-20 pounds)

this seems difficult, and I guess it will be since i haven’t worked out in years, am quite a procrastinator and really am fighting laziness. but, i am determined to make this happen.

because of the job i have, i have access to a discounted gym membership which i’m going to take advantage of and go from there…

i think i’m very close to achieving one already since i’ve been really focused on basic things like getting sleep, eliminating stress and eating right (lots of fruits and veggies, lean meats and lots of water)…

I don’t like “New Year’s Resolutions”. They just create an excuse not to adopt radically better strategies at “ordinary” times, and as Don Juan Matus, the famous energy body builder/trainer, said, “There are no ordinary moments.”

I like tribulus terrestris and ginseng as special supplements. The former clearly speeds my recovery interval and allows greater strength gains per week. It’s really cheap. I go sixty days on and thirty days off, since I think it has some hormonal effect.

I put a gram of ginseng powder under my tongue before workouts, unless it’s really late in the day, since it would keep me awake. It gives me a really ferocious feeling and I blast through the workout in 50% to 75% of the normal time required, which I try to limit to an hour to keep the cortisol down.
The mice fed on ginseng could tread water twice as long as the control group.

I lift weights, run, swim, do Chinese aerobics (Matt Furey), use my bullworker (isometric device, emphasizes tendon strength), and do a range of bodyweight exercises to pump the weight trained muscles the day after. Vinny’s advice has helped tremendously. My wrist measures 7.25 and I’m (shrunken to)5′8″, so I’m still way below my genetic potential of seventeen inch arms, which would look ridiculous to me anyway. I do intend to get larger and stronger, and to enjoy the process.

Thanks Vinny, for all your great work!

My biggest problem is diet. I eat healthy all the time, but my problem comes from not having a steady diet. My goal is to get into a regular routine of eating habits, and correlate that with my vigourous routines. I dont want to use steroids and i will continue using supplements ever couple of months. I was very intrigued by this new program that you (vince) have come up with because throughout this past year i have been feeling that i already do all the things that you said to be doing. I am very much looking forward to having and advanced program that will suit the needs my body is ready for.

@Roberto – Well, maybe 17″ arms wouldn’t be so bad, if everything else were in proportion. They certainly don’t look bad on other people.

My goals for next year are simple.

1. Gain 20 lbs of muscle
2. Go the gym when I’m scheduled to no matter what (unless I feel overtrained)
3. Try to follow a diet instead of wining it

As for the options you listed above, I would choose none of them (well I’m sort of forced too since all them cost a ton of money and I’m poor as shit right now since I’m in university). I normally change up my entire workout plan when I hit a plateau and it seems to work satisfactory.

I’ve just ordered my first ever supplement stack.

I’ve never used protein powders or the like before, but I’m committed to getting bigger in 2010 and I feel like I should invest in some basic supps.

I’ve gone for top of the range, Biotest supplements; Creatine, whey and Surge post workout shake. Nothing over the top.

This will cost me roughly £100 as shipping to the UK is very expensive, but I believe it’s worth it for the top stuff.

Jack

2010 will be a great year because I finally purchased your program Vinny!!! I also know that I need to be patient and dedicate myself to work out from home every day with rest days in between. The biggest improvement will be more nutrition and more meals to eat during the day to consume the 3000 calories I need to obtain per day. I work out from home and it’s been so benificial for me, because I don’t have to worry about hogging equipment! I use dumbells, ab wheel, stability ball, medicine ball, jump rope (still working on that for cardio), resistance bands, push up pro, and perfect pullup. I’ve used a heavy pipe in place of my barbell and have a 20 lb weighted vest to amp up my exercises to the next level. I also have a gym where I work in case I don’t get my workout done or have a busy schedule I can at least get in there during lunch break to take care of the workouts I was supposed to do for that day. Before your program, I was working out both at home and at work twice a day three days a week. I realized that I was overtraining way too much, so I decided to cut down to doing training from home in the mornings before I head out to work and start out my day. I’ve already have been noticing results just from using your program within the first week. I’m in the second week, and the results are amazing!!! I am finally getting optimized sleep as well as taking my recovery days to recover from training and I’ve improved in my nutrition to fuel my muscles which I will continue to do in the new year. I am using the substitutions you’ve recommended in your program seeing that I don’t have some of the equipment you listed in the regimens. My goal is also to get a membership at my local gym in town so I can go beyond my genetics to get more muscle. I am looking forward to it and I can’t thank you enough!!!

Well for 2010 Im going to finish off the year doing Arnel’s 16 Week Muscle Building Program (7 weeks to go). Then I will be doing Vince’s NNMB program for the nxt 29 weeks. Finally after I finish those two programs I will start cutting till the end of the year following Arnel’s 17 Week Love Your Naked Body.

During the year outside of my weights I will be focusing on nutrition and doing the cleanest bulk possible. I eat healthy during cutting but when bulking at 3500 calories and soon to be 4000 I have been having more trouble getting in clean foods and end up using supplements, or making meal replacement shakes (home made of course, not that ones from stores).

My plan for 2010 is to continue with NNMB and get my nutrition plan on track. I’ve only been on NNMB for about two months now, but I feel stronger and my total weight moved per workout has been steadily increasing from week to week. I also feel more confident and that I BELONG in the weight rooms! I took my initial measurements in Oct and although my next quarterly measurements aren’t due until late Jan 10, I can already see a difference in my biceps in the mirror. My major issue it getting my nutrition plan on track, which I haven’t been able to do yet due to financial constraints. I feel that once I do that, my “skinny fat guy” problem will start to resolve itself, along with staying on the OUTSTANDING program Vince created, NNMB! I look forward to continuing progress in strength in 2010 and getting moving on cutting the fat. Keep the great stuff coming, Vince!

my plans for a better body for 2010 is to start mentally preparing for it 2009. meaning: today i start. we are not guranteed another second of our life. we have no control over what tomorrow brings. i don’t do new year resolutions and i’m ok with those who do. but being 55 yrs old…..i’ve lived longer enough to see what old age is like (though it’s really not that old). there’s a famous saying that goes: why put off tomorrow-when you can get it done today. actually, i don’t know if that’s famous or not, but it sounds good! i guess i have no choice but to wait to see what you got for me in 2 wks that’s gonna rock my world, so i’m mentally preparing myself for a major change today. that’s my plan and i’m sticking to it! lol

I’m going to finally start taking control of my health. Starting January 1st, I’m going to do the 10 day Master Cleanse. Then, once that’s done, there’ll be no turning back. I will have no choice but to eat healthier in order to keep my body cleaned out. Then once I can get back to eating the normal amount, I’m going to finally buy that damn gym membership and get that body I’ve always dreamed of! It’s time for me to stop putting things off and to take action! It’s now or never!

Well I don’t think I have any right to be here, since I’m not exactly an advanced bodybuilder yet, neither am I stuck in a rut, my gains have been pretty decent actually but if anything, I wouldn’t exactly directly pay for a personal trainer though. Instead I’d rely on one of the best personal trainers around, Vince Del Monte ;)

well, Vince has got the very exact physique I desire, the very exact one I desire, so what better way to achieve it then advice from the man himself?

by the way, tips from Lee Hayward also proved to be extremely useful :)

oh and none of those 4 options work for me anyway. the best I could do is just learn from my mistakes in 2009, though I admit, I’ve been rather impressed with my gains in 2009, but still, could’ve been a lot better. From March up till the end of November, I gained 20 kilos of muscle mass, which is 44 pounds of muscle in like, 8 months. Don’t get me wrong though, I’m not here to show off. As a matter of fact, I could have increased my gains had I had better knowledge of weight lifting and nutrition from the start. Ah well. Better luck in 2010 then.

I’m working you prior system and seeing results after just 5 weeks. I’m a long time body builder, so I’m sure I will get the most out of your no nonsense program and then try this new one you are proposing.

I personally train at home where i know i can push my self to the edge as there is just me and the weights and i committed my self to do at least 45 minutes a day with no destractions, but have not been able to beat by families bad genes just yet and if you could help with that i am all ears. in fact i can’t wait to try it out if it could make me half the size you are its a miracle worker.

I don’t think I’ve reached my genetic potential yet, so I’ll keep plugging away at my training with your 4 day metabolic program that I started with just last week. Which makes the first 16 weeks already laid out for next year.

But I’m still looking forward to read the rest of the post.

It’s impossible to know what your genetic potential is so the point is kinda moot.

If you’re talking about simply hitting a plateau though then there are a lot of variables you can change. All of the options you listed can actually work though the amount each will help depends on what you buy and how you use it.

For me the biggest thing that helped was hiring a trainer (who competes) once per 8 weeks to continually update my training regime, for someone else it might be different.

Okay so ive been training in the gym for 1 year and 3 months, Its only in the last 6 months that ive noticed little changes like my chest is coming out a bit more and my arms and forearms have got slightly bigger. Im on protein shakes every day and eat as healthy as possibe. I want to have bigger arms but i also want abs, I weigh 77kg. I want a quick turn around though, i want it to be instant and really see some serious results!!!

Can you help me vince really?????

I was looking for a something like this. then I got around this force factor and ordered Force Factor. It worked well for me!

Dear Vince,I wanna ask a very serious question. Is the Blow Beyond Your Genetic Potential FREE? I hope it is cause I have no money to buy it if you are planning to sell it.

My game plan for 2010 is to keep eating well. Trimming the little bit of stubborn fat I have left and gaining muscle. I would love to hear your thoughts on blowing past a plateau.

it is all about nutrition, I am going to pay more atention to what I eat. I can hire a PT, I can buy suplements(don’t work), and even have Vince as my Personal Trainer, but if I don’t eat what I should eat, I won’t see any changes on my body.

I will continue with the training program and diet I am already doing as I am getting not massive but satisfactory gain. besides I have limitations of equipments and facilities at my local gym and also diet as most of the food you mention are not available easily in this part of India. also due to work I am not able to follow them. So I have made a program taking from your suggestions that is best suiited for me with my limited resources. Even for low internet speed I am not able to see your vidieos only the text data helps me.

Vince Delmonte is thee shit his words is for real but im not seein much results

Hey Vince, I’m going to start my own hybrid muscle training program. I’ve been structuring my routines for 3 different styles of training ( myotatic reflex hybrid, superset and multiple set ) to avoid plateau’s, develop new muscle growth and get leaner. I plan to cycle my program over 9 days. I’ve been preparing my hybrid weightlifting gear and I’ll hopefully start my program by mid January. This will keep things interesting and keep me motivated. All the best to you and your wife for the new year!!!

I have worked out (weights) a little now and then the last 2-3 years, being on and off. I have not been consistent, but always done a lots of sports! I have lately decided to do less endurance and more pumping. So like 3 months ago I started lifting weights 3-4 times a week and make sure I get like 7,5 – 8 hours of sleep and taking two scoops and 3 eggs to boost the protein intake after workout. I have seen some gains, I am 6 foot tall and weigh 175 pounds right now. I do really need to keep this up and be consistent, so that is my plan for 2010. Also to benchpress like 250 pounds ( now I do like 190). I easily deadlift 220 pounds 8×6 now so we will see where that will take me. My goal is also to increase my arms, I am like 14-15″ now and want to be 16″. I always wanted a six pack so I will focus more on working it out.. And i want to weigh 190 punds and all muscles =P Focus on rest and enough food and not overtraining, doing a muscle group max twice a week (the ones that need extra development).. Wish me luck! =D

wow vince your a hard gainer and you managed to gain 20 pounds of muscle in 2 years

Loved it, bookmarking it now.

thanks for the post! book marking now