Overload the muscle
Eat Big & Clean
Sleep Rest Sleep

bench press
dung bells shoulders
incline bench press

Olympic lifts – including variations and deadlifts.
Listen to my body – take advantage of your invincible days and push your body’s limits; adapt when you’re feeling useless, get in and out as fast and as intense as you can.
Start a new split every 3 weeks (change reps + sets every 3 weeks without fail).

Can’t wait for the new release Vince.

Circuit Training
Rest and rest and REST
Pre-workout and Post-workout food

train high reps low weight to mid rep mid weight and then heavy weight low reps and repeat till failure

eat lots with minimal ‘junk’

dont train everyday and give sufficient rest

i dont really know much actually. havent been doing this long!

Proper Diet

Proper Rest

Heavy Basic lifts aka bench, squat etc

Eat nutriously, lift hard, healthy sleep

The one program that’s worked the best so far is Jason Feruggia’s Muscle Buiilding Secrets. Lift heavy. Total body workouts.

Eat, eat, then eat some more
Lift as heavy as possible (while keeping good form)
Get enough rest and sleep

Work different muscle groups
Eat a well balanced diet
Rest

hey lol.. 1st time commenting since I subscribed. .. I’m currently residing in Malaysia, so based on limited experience protein shakes and hardcore supplements dont really get to us cuz of the heatyness.. the method I am trying out nw is much like what Chad is saying up there, I always try to listen to my body and reli take it all out during my better days.. for the not so good days, a nice dip in the pool is always a welcome. The other thing I do prioritize is my food, I would normally control my intake for 6days and splurge on the 7th, and my typical meal goes like this(first6 days) : – breakfast=nasi lemak(coconut milk rice) with fruit yogurt, Lunch=Braised chicken with the days vege and lastly dinner= half a bowl of rice with assorted veges…. The last thing I guess is to get enough sleep lolx.. not too much, juz 5-6 hours a day.. hope to get some comments if I’m doing any of this wrong lolx

Workout hard (i.e. heavy and short (supersets) or intense and short (HIIT) )
Eat Well (Watch the calories, but don’t restrict yourself on what you eat, just quantity)
Sleep Well… Prob the best part….

You have to really stimulate your muscle fibers and hit the deep untouched fibers which are stimulated/ fatigued in ’straight sets’.
Also stimulate your entire central nervous system, thats where all adaptations occur.
When you start a lift through the negative motion, your body will try to slow you down to prevent injury, most pec injuries are from the negative part of bench press, so you’re short changing yourself of good results.
Static Contraction training is a really good way to push your body to the next level.

Also, don’t forget the stronger you get, the more rest you need between workouts, other than that sleep well and eat well.

Originally Posted By DanielYou have to really stimulate your muscle fibers and hit the deep untouched fibers which are not stimulated/ fatigued in ’straight sets’.
Also stimulate your entire central nervous system, thats where all adaptations occur.
When you start a lift through the negative motion, your body will try to slow you down to prevent injury, most pec injuries are from the negative part of bench press, so you’re short changing yourself of good results.
Static Contraction training is a really good way to push your body to the next level.

Also, don’t forget the stronger you get, the more rest you need between workouts, other than that sleep well and eat well.

1. Increase reps or weights
2. Eat more (more protein, fat, water)
3. Sleep, relax, enjoy

umm.. that’s all i know !!

1. Full body workouts 3 times a week with target on upper body and lower body every other session. When its leg day I also train the chest and back and vice versa. But it’s important to feel if you’re bodyparts are sore from the previous workouts, if they are I train them lighter.

2. Supersets, triple or quadsets with compound movements and isolation movements combined, or compound movements alone. Combine barbell squats with dumbell bench press to Dips to Pullups as an example with as short rest periods possible.

3. Produce as much Lactic acid as possible and train anaerobic (without oxygen) Wich will in turn jack up GH (growth hormone) Wich also produce fat burning long after the workout!
Then you burn fat and build muscle at the same time.

Raymond Wong

I’ve gone to the eat and cheat cycle, with five or six meals a day. I’ve extended my five days of exercises by adding a reprise of each “heavy day” with a light, high volume day the day after(cut weight in half and going to failure), my “rest day” swims are reduced from one mile down to one half mile of high intensity breast stroke in the ocean. I always sleep eight hours, but wake up to eat and write out dreams (strengthens the energy body). I drink sixteen ounces of radionically enhanced water an hour before each meal. I wear a zapper on my left foot one night a week or whenever I feel like I’ve got a cold. I limit cardio to a half hour of high intensity interval running: sprint for thirty breaths and jog until breathing is relaxed, which is 60 to 100 breaths depending on my condition at the time. Sometimes for cardio I do Matt Furey’s Long Life system as calisthetics, totaling about 1500 reps in an hour. I do isometrics to finish up on “heavy” weight days.

1. Train with a relaxed mind and body…at the same time have as minimal breaks/rests as possible between each set. Being relaxed means don’t pull/push/strain during the motion and don’t go against the muscle. Instead accept and go with the motion…this gives you a good chance of saturating the muscle you are working on.

2. Turn aerobic sessions into muscle building sessions. I do sprint training on the exercise bike with the difficulty level on the bike turned to its maximum. Its feels like you are riding a bike up a 45 degree hill in quick sand but the lactic build up works. Then I will do between 8 to 12 minute high intensity runs instead of a slow 30 minute jog.

3. Full body work out 3 times a week. Once you have mastered and dominated a cycle, add weight and change routine.

1.) Systematic, progressive overloading
2.) Specific, targeted workouts (match it to specific needs and written goals)
3.) Periodization

I have been on and off for the past few years but the past 9 months i have been doing 4-5 days a week full body work outs i know it is a massive strain, i am only 17 years old. Played sport all my life i didn’t get anywhere big with that now i am building muscle, its working grate iam picking up a lot of things by just listening to people and what works for them. Vince has been an amazing help to learn so much off love reading your emails.

This is my general workout
mon- Chest and back (abbs at the end)
tues- Shoulders and biceps (abbs at the end)
wed- lats, triceps and lower back (abbs at the end)
thurs- Legs/intense cardio (abbs at the end)

I love joining in the classes held at the gym THT, body pump, lationo blast, ab blast and body balance (yoga & pilates). I have been pushed very hard so i can take a lot, every work out is as challenging as i can bear it. The fifth day of working out is not on my list because if i think i didnt push myself hard enough in one of my workouts i redo my workout.
I am not taking any supplements but some times school, and working out get too much. Thinking about different supplements i want more wight on me i am only 75 kilos 182cm height but a lot of people have told me not to worry it will come with age i am still a bit too young.
i would like to know what everyone thinks, really want to know about supplements and how my workout is going i feel great, full of energy every day and surprising myself at the gym too.

Recently I have taken two methods, a 3 day a week workout schedule, which I don’t hold to, so it is more like 2 days a week with interval training in between. Then adding the 4:1 tempo and the Cheat Your Way Thin diet plan. This combo works well. I also added heavy 20-rep squats for the hormone response it gives me and work in heavy lifts here-and-there to keep my body adapting.

I always us progressive overload and sometimes do very heavy weights because I enjoy pushing myself, but the 4:1 tempo has really been a big plateau buster for me lately. Each time I lift heavy again, my strength increases, so I know it works! Not only that, my measurements are changing for the better as well, so I am sticking to this until I need to change it drastically.

1. eat stop eat( rusty moore)
2.3sets x 8reps(push yourself)
3. enough rest

@Allen –
Definitely wrong mate . I am Jason from Malaysia too . A university student currently.

I lift weight too . You got to spread your 1 day meal intake into 6 meals . Eat clean such as lean meat , GREEN VEGETABLES , fruits and maybe protein shake .

Not nasi lemak in the morning and half bowl of rice during the night . Way too much carbohydrate and fats .

what to eat
when to eat
how much to eat

- proper foods (what, when, how much )

– compound exercises ( 3 times per week, supersets upper body push vs. lower body quad dominant and upper body pull vs. lower body hip dominant, with very heavy weights so you can do max 5 reps/set. full body workout 3 times per week

– sleep enough (at least 8 hours)

maximum mass exercises, metabolic surge cardio, maximum mass exercises, metabolic surge cardio, most on this page dont have the drive 2 complete this training, i was hoping that a lion jumped out the bushes 2 eet me jus so i wouldnt have 2 do fatloss circuit training…plateus? add weight

3 best ways to build muscle:
1) lift heavy, heavier than you are used to
2) periodize your program (doesn’t have to be complicated)
3) eat a ton of food at regular intervals, keeping sugars limited to just around your workouts

BTW, I was relieved to see that your headline was just a marketing thing: any plateau we hit actually IS our own fault, but can be prevented/overcome by learning what works and what doesn’t. I just want to make sure nobody blames their genetics or their friends or the “gurus” – each of us has to take 100% responsibility for maximizing our own fitness and physique.

vince’s 1 and a half rep helps 2

Big compound lifts like:
bench press
Squats
Deadlifts
Clean and press

combined with loots of callories and rest.

1. Combine Heavy Strength sets with high volume sets on the same day (only for the strong mind).

2. Train each muscle at least 2 times a week (train your whole body 2 to 3 times a week.)

3. Post Workout nutrition and breakfast should be 99% perfect. (your nutrition should be 90% good)

4. Deload after 3-5 weeks of hardcore training. My bonus tip haha ; )

high reps low weight
low reps heavy weight
eat home made food – no junk food
drink lots and lots of water
sleep 8hrs
rest days

1. Have the Proper Mindset and full belief in your ability to transform your body. In order to blow past your genetic potential you must first BELIEVE that it is possible and that YOU will achieve your goal. This is often overlooked, but is the most important aspect.

2. You must train with your goal in mind. Read, research, and study the TOP coaches like Vince, Jason Ferruggia, Sean Nalewanyj, Nick Nilsson, etc. Learn the PRINCIPLES of muscle growth, fat loss, or whatever your objective is.

3. You have to feed your body the proper nutrition and eat a caloric surplus (if trying to gain) or a caloric deficit (if seeking to burn fat). Again study and learn the principles of proper nutrition.

4. You must allow your body to rest, recover, and grow from the intense training that is require. You must sleep, take naps, meditate, foam roll, massage, ice… whatever it takes!

1. Double (or as close to doubling) my food intake
2. Get 10+ hours of sleep a night
3. Lift to the point where your muscles *must* recover and grow larger

^also. if youre a pure ectomorph like myself, #1 means even going to mcdonalds to get a milkshake just to have extra calories if need be

1. Switch up workouts every 4-5 weeks
–This gives your muscles a chance to adapt to a workout and to get used to a workout routine. But if the workout continues for approximately 10 weeks or longer, your muscles may not grow as effectively and the workout may do very little to help gain muscle.
2. Eat right–carbs should be the highest, with protein following, and then fat. Try to stay away from sugar (especially for a six pack), that is pure sugar (milk sugar and fruit sugar are different). And try to stay away from cookies, candy, cakes, fatty meat, chocolate, etc.
3. Get plenty of rest–this is where your muscles actually grow
They don’t grow when you’re working out.

One thing I’d like to mention is that you can’t blast past your genetic potential. If you ever bust through a plateau or make gains when you think you’ve hit your genetic limit, then you haven’t ever hit your limit. A limit is a limit. The real question is how to reach your genetic potential, rather than to go beyond it–since that is impossible. Reaching it is, in itself, almost impossible and is thus quite an achievement. One’s diet, amount of nutrients, training strategy, and rest are the only factors that one can manipulate to try to achieve the limit. I respect the methods and training strategies that you use to attain or get closer to one’s genetic potential, but biology has shown that genes are genes, and the only way to overcome a restriction ruled by genes is to change those genes. If you do manage to change your genes (one’s environment can do this, but is rare), than those genes have a different genetic potential as well–which can only be reached, not surpassed. I just want to make this “misnomer” clear…Keep on keeping on!

Love and Peace Vince!

-Lagius

I also used Jason Feruggia’s Muscle Gaining Secrets and saw great gains once I started eating more of the right stuff at the right time, lifting heavy, and getting enough rest. In addition, I shortened my lifting sessions, allowing for more rest. Before the program I would lift 4 days a week for nearly an hour and a half each day.

1. High-Intensity, High-Repetition Wright Training
2. Empowered Nutrition Meal Plans
3. Daily Rock Climbing

Excited for tomorrow, Vince!

Well i alsways train like you teach high reps with high weights…
Well i take a weight i can lift 6 times and than i try to go in 2 weeks to 10 reps…
Than i try to get all my trainingdays and i just eat my diat tells me:)
But the best part of my training is my rest lol i try to sleep 7-10 hours .

wishes from germany your friend Björn

Intense lifting(especially for leg day; no more than 6 reps)
Eating enough calories to match the goal (big, or lean)
Switch it up every 6-8 weeks

Change my workouts every 6-8 weeks
Incease by 5 pounds whenever needed
Do power, streach, and peak contration excerises.

Eat every 3 hrs, smaller meals , more times a day better than fewer to boost up your metabolism.(pre and post – workout meal very important)
Have a Good balance of your meals (carbs,fats and protein)
Do specific workouts depending on your targeting without overworking your muscles on the excercises

1. Holistic Life Balance: Time is a precious commodity. We all have our faith, family, friends, work, training schedules and whatever else makes us who we are. Each decision we make should compliment the next one, rather than substituting something out. Focus on the big picture, which in my opinion leads to me to ask, “what makes me happy?”

2. Nutrition: Eat right. Period. Do not overindulge but do take the time to enjoy the finer things in life.

3. Go hard or go home! If one goes through the motions, you are wasting time that could be used more productively somewhere else.

**I included nothing related to my actual training regimen. I wrote these three points because I believe that they can help anyone succeed and blow past one’s own expectations of their future self by staying true to becoming a better person. Being physically fit is only one aspect to our lives. No one area should dominate one’s life as there is just too much in this world to discover and experience. The only one detering us all from success is ourselves.

Happy New Year to Del Monte Nation!

Training hard with intensity and progression weekly

Eating clean and consuming more clean calories than you burn

Getting Quality Sleep.

Increasing testosterone level naturally

Full body training using very basic compound movements. Heavy squats, dead lifts, chest press, military press, chin ups, pull ups, dips ect.

Always use “Progression” (more weight on the bar or more reps or use time)

No one has used the term “Density” its critical that you do more work (meaning lift more weight in less time).

Conventional cardio is out and should be replaced by HIT (like sprints) or by mash up of high intensity compound body weight exercises

Over all nutrition is huge. Eating at least your desired weight in grams of protein, half your desired weight in grams of healthy fat and eating at least your desired weight in grams of healthy carbs. All of your simple carbs should be consumed post workout in a 2:1 ratio (carbs to protein) to create a insulin spike. All your meals though out the day should have a large serving of lean protein included.

Use visualization before the training to map out exactly how you will perform. See your self lifting heavy weight than you’ve ever lifted more. The mental aspect of training is huge. This can help push through plateaus.

Tracking your training on paper logs or excel spread sheets is a step in the right direction. Making sure you are progressing.

During your training focus on the muscle that you are working (more importantly how it is working). All ways explode up slow down! Do not lose concentration!

Finally get your 8 hours of high quality sleep and keep your stress levels low! This make a huge difference when it comes to changing your body!

There are man more factors for muscle growth but these are just the ones I think of off the top of my head.

1. Lift Heavy (with good form)
2. Food Intake (quanity and quality)
3. Adequate Rest

1. Chin Ups
2. Bench Press
3. Dumbell Curls

lift heavy,rest and consistency

in terms of exercise…tend to change every 6 weeks.but the best gains ive had was doing separate body parts in 3 sessions a week.basically lift moderately heavy n work to failure on each n every set…shud be switchin to a full body workout 3 times a week soon

in terms of diet, i eat the most at bfast, but still try as much as possible to keep it clean…and my portions go down as the day wears out…

for lowering my body fat…i used turbulence style training at 1 point…and they work great….n was really fun as well as very tiring..great stuff

Split body routines (chest shoulders triceps) (back Biceps) (Legs Abs)
and switch body parts every month

Eat a surplus of calories.
Eat plenty of protein, carbs, and minimal fats.

have a rest week.

Get good sleep.

And wait for Vince to let us know what we’re doing wrong! lol

1. Lift heavy

2. Follow a healthy diet (whether bulking or cutting)

3. Rest (don’t over train)

1. too eat right dont just eat whatever u want cause you might just gain fat along with muscle, eat things that have carbs, protein and the good fats or essential fatty acids

2.do basic compound exercises to relese testosterone , growth hormone

3.get enough rest you dont build muscle well working out you build it well your body is at rest

1. eat right, basic, frequent n healthy. all components of food r essential but protienx n carbs r so critical.
2. compound exercises to boost testosterone growth. increase intensity tym 2 tym.
3. pre n post wrkout nutrition n alot of rest.

set your goal
focus on it 100%
results WILL follow

1- eat properly, healthy food and every three hours
2- do “full-body” exercises to stimulate testosterone growth
3- never workout unless you have rested 48 hours at least (of course if you are just beginning)

if my memory serves me right i think this are the top 3 or maybe not oh well these 3 are important as well!

1. 6 weeks of moderate weights with slow tempo for as much reps as possible
2. 6 weeks of heavy weights, no attention to tempo, as much reps as possible
3. Stretch Muscles worked at the end of workout, hold stretches for 30-60 seconds

I use to only lift moderate weights while paying no attention to tempo. After reading a few articles, i learned that in order to gain size and strength, your muscles must have a high time-under-tension, and that you must get strong and the size will follow.

I recently received your package, and just downloaded one of the books. I am trying to read it forst, like you say, so I will not even begin my workout until January 18th. I will turn 57 years old on January 16th, and am in “decent” shape for an old man. I am an Ordained Minister and involved in prison and biker ministry. As such, “physical presense” is a big deal. I am older, a lot more flabby and haven’t been to the gym in six months. Enough is enough. Trusting you to change me.

1. Eating the right foods that fuel muscles every 3 hours

2. Getting Plenty of Sleep for 8-9 hours

3. Making sure you recover after workouts and not overtrain!!!

1. Deadlift
2. Squat
3. Benchpress

[...] On December 30, 2009 Under Featured Post, Muscle Building Training Yesterday I asked you the top 3 ways to build muscle and got the common answers I anticipated… eat big, rest and train hard. Those were the top 3 [...]

Originally Posted By AntonioI have been on and off for the past few years but the past 9 months i have been doing 4-5 days a week full body work outs i know it is a massive strain, i am only 17 years old. Played sport all my life i didn’t get anywhere big with that now i am building muscle, its working grate iam picking up a lot of things by just listening to people and what works for them. Vince has been an amazing help to learn so much off love reading your emails.

This is my general workout
mon- Chest and back (abbs at the end)
tues- Shoulders and biceps (abbs at the end)
wed- lats, triceps and lower back (abbs at the end)
thurs- Legs/intense cardio (abbs at the end)

I love joining in the classes held at the gym THT, body pump, lationo blast, ab blast and body balance (yoga & pilates). I have been pushed very hard so i can take a lot, every work out is as challenging as i can bear it. The fifth day of working out is not on my list because if i think i didnt push myself hard enough in one of my workouts i redo my workout.
I am not taking any supplements but some times school, and working out get too much. Thinking about different supplements i want more wight on me i am only 75 kilos 182cm height but a lot of people have told me not to worry it will come with age i am still a bit too young.
i would like to know what everyone thinks, really want to know about supplements and how my workout is going i feel great, full of energy every day and surprising myself at the gym too.

Hi,

Do you have a body weight workout??

Regards,
Craig

I admit that I have thin skinny type of body and its hard for me to gain weight and have a muscles in my body, that’s why I looked forward from your e-mails that taught me on how to gain muscles or what are the best thing to be done so that my muscles will developed normally in my body. Vince I think the three ways for me to build muscle are;
first: you do pushed-up as many as you can,
second: curl-ups (for gaining abs),and
third: use dumbbells (I think 4-6 kilos)
You know man, I am so lucky that I passed into your place which helps me achieving my goals (to have a perfect body someday like you). Its a great pleasure for me to be the part of your company. Vince, I want to know more secrets in gaining a muscles. I have been watching your videos and I was struck for what I have seen. I told myself that I can’t do the things what you have done but I believed that if you are motivated you can do what the others did. And Vince, thank you so much, and I hope I can do what you have done. Vince, belated Merry Christmas and A Happy New Year!!! More Power and God Bless…..!!!!

1. Eat properly (meaning eating right foods and intaking the right amount of calories and nutrients to accomplish your goals)
2. Sleep (sleeping 7+ hours a night to increase testosterone and growth hormone response)
3. Hypertrophy cycling (progression and change is key to maximize hypertrophy)

Also never neglect legs

wad are curl-ups? are they sit-ups?wad are some of the supplements that allows one to absorb more energy and build muscles?
Can anyone gv me ur hotmail so i can add you to msn and talk more about building muscles cuz i nt too sure

TRY DANCING!!!!!!! POPPING , ;LOCKING ;& ALL THE DANCE STUFF!!!!
by THE way TRY OUT THE PUSH UPS , BENCH PRESS AND PULL UPS!!!

Body-Weight Exercises (Push-ups)

Lots of Sleep and Sufficient Rest (at least 8 Hours)

Cardio (swimming four times every week)

Body Wieght Workouts
Resistance Workouts
Weight Workouts
Cardio, interval etc.
Eating the proper things at the proper times
Sleeping at least 8 hours
P.S Working out at the right time, usually in the morning before my day or evening before bed.

Have good rest
Not to do much cardio
Add vegetables and fruts in every meal (makes some diference)
deathlifts
change routine every thre weeks or so
i recomend eat strawberrys more than any other fruit
drink a looooooot of wather

cheers from mexico…

1. Make compound movements the corner stone of your program (isolations have their place)
2. Listen to your body if YOU need rest TAKE SOME REST! TAKING TIME OFF ISNT GOING TO KILL YOU (well it might..it did to me)
3. Focus on PROGRESSION if your stuck on a weight and cant hit those reps, going down a weight isnt a bad thing, and if your still not getting anywhere…go back to point 2
i know it sed 3….but,
4. Look at your diet…i dare say 90% of your results is your diet eat every 2-3 hours 4 at the max

Train Hard,

Gazz

Eat right,Exercise correctly and rest,rest,REST!

1. Roids
2. lots of protein shake
3. more roids

thats the only way ull get big and get past your genetic limits

Wow this blog is very insightful, one thing I learned is there are only two things that can be seen from outer space satellites, and Vince Delmonte’s ego. Get over yourself man, you have a degree in kin there a dime a dozen evreybody has a degree these days.

Eat right.

Train right.

Rest right.

Feel Right

I know these are 4 but I think every single is important than the others.

It seems like I’ve tried everything. When I was in college it was easy not at 36 it feels like no matter what I can’t shed this layer of excess from on top of my muscles. I train and try to eat right. I’m a firefighter and a single dad and money, training time, and sanity is what I face so any help is great. I train(interval cardio, weights circuits and lifting), and try to keep a good diet.

once I hit a plateau I either:

Increase the Volume

Increase the Intensity

or Increase the Frequency

So if I’ve been training with a lot of volume I’ll switch to training with a higher intensity and lower the volume, keeping the frequency the same.

1. Mid range exercise
2. Stretching exercise
3. Peak contraction exercise

Lee Haywards tip.

SQUAT SQUAT SQUAT!!!!!!!

If you are doing legs correctly there is no way you should be able to do intense cardio also..