3 Rules You Must Understand For Non-Stop Muscle Gains

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.
There is a lot of confusion in the bodybuilding world.
A lot!

Just in the past year you’ve probably been exposed to an endless buffet of techniques, methods and philosophies from books, magazines, articles, personal trainers, the big guy in the gym and the advice of experts including myself.

To add to the buffet of information, you already know that the top training experts contradict one another in their articles and books.  To make matters worse, they often contradict themselves.

You may think I’m guilty too.  If you take my advice out of context then yes, it’ll appear I’m guilty too.

I’ll explain the context part in a moment.

We could spend all day (in the literal sense of the word) and ramble about exercise selection, reps and sets, tempos, training frequency, equipment selection, load parameters and that’s before we even start discussing nutrition and supplements.

All of this fierce debate leads to what is known as “paralysis by analysis”a state of confusion that prevents you from doing anything!

In other words, it prevents you from getting the most important Degree of your life – a degree in G.S.D. which stands for Get Shit Down.

If You’re A Beginner…

If you’re recently new to the world of bodybuilding, lifting weights and eating big, you’re in luck – I already wrote a complete muscle course for you and it’s called No Nonsense Muscle Building. This book will save you years of unnecessary frustration.  Make it the last book you read in 2009 or the first book you read in 2010.

Side note: I consider you in an intermediate trainer if you have 1-4 years of consistent training experience and I consider you an advanced trainer if you more than 4 years of consistent training experience.  In my definition, to be advanced you must have a physique that resembles above average. I have a friend who has been running the same 5 km loop 5-days a week for the past 5-years but that does not make her an advanced runner because she’s moving at a snails pace.  To be intermediate or advanced, you must have an above average physique.  Let’s put it this way.  If we met in the streets I would know that you work out based on your physique. I would not think, “I wonder if he works out…!”

If You Have Intermediate Or Advanced Experience…

You can relate to the “paralysis by analysis” example and I trust you overcame that by getting a degree in G.S.D.  Not many people have those degrees so hold it proudly.  If you’re like me, you probably find it perplexing that many bodybuilders and athletes have degrees in G.S.D. but they went to completely different schools.  It’s fascinating to see that almost every school differs in methods.

Some bodybuilders rely on solely machines while others swear by free weights.  You’ll find dudes who live on single body part training and the equal physique will be doing only full body routines.

I’ve studied and tested all the different training systems with honest interest and effort and ever since I transformed my body from 149 lbs to 190 lbs in 6-months I discovered some new universal conclusions that I did not share in No Nonsense Muscle Building.

Introducing My 3 Rules You Must Understand For Continual Muscle Gains

1. There is no one way.

In No Nonsense Muscle Building, I shared the most efficient way for ultra skinny guys to pack on a bulk of muscle without drugs, supplements and in less time. My No Nonsense muscle system revolved around the cornerstone principles of muscle growth – consider this the appetizer meal. Next week you’ll get the main course.

Recently, in 21 Day Fast Mass Building you discovered a completely unique way to cycle your calories to bulk up without the fat.

When it comes to advanced bodybuilding, there is simply no one way (or best way) anymore.  Think about it.  If there was one way to break through a plateau and start growing again, someone would have figured it out by now.

Over the past two years I’ve climbed from 190-lbs to 210-lbs gaining 20 lbs of solid muscle.  In my world, I blew beyond my genetic potential.

How did I do it?  I began viewing all the different training methods and techniques like tools in a toolbox.  I broke some rules I made in No Nonsense Muscle Building and in the process I found new tools and when But matched to the right context, I received my desired outcome.

Imagine posting the following comment on a bodybuilding forum: “Vince recommends doing 2 sets of 50 reps for hypertrophy…” You would get eaten alive…. IF you failed to mention the context of the 2 x 50 reps.  What if the 2 sets of 50 were prescribed during a recovery week or a muscular endurance/definition phase?  What is it was strategically placed amongst other methods making up a 52-week program?

Failing to mention the context of a technique is what typically starts useless debates on forums and as I teach you the 12 Anabolic Targets that make up Maximize Your Muscle (my new program being released January 4th) you’ll see how everything works if it’s combined and structured in a precise manner.

Take home message: Many ways, 12 specifically, do work, if they are matched to the appropriate context and outcome.

2. Everything sets up the potential for results.

At least for a period of time.  Over the past 2 years I’ve experimented with practically every single program under the sun and guess what?  I produced specific results with 90% of them.  I experienced size gains, improvements in conditioning, better muscle recruitment, greater lactic acid tolerance, jumps in strength, better management of fatigue, higher work capacity and flexibility enhancement.

Each program I performed had a carry-over effect to the next program and that is typically how I continued to gain more muscle mass each month.  I simply became more fit by continuing to work on different targets of muscle growth and let their carry over effects kick in.

I understand that I can not only focus on improving my strength all year round because I can maximize my muscle with other methods that will have a carry-over effect when I return to the strength methods.

Take home message: There are many ways to set up the potential for results, 12 specifically, and each one should be focused on for a dedicated period of time before moving onto the next.

3. Every program has an expiry date.

Even mine.  You can probably remember the first time you did my Upside Down Training program, which is the 4-week prep program in NNMB.  I can’t count the number of emails from guys who end up in the bathroom and can’t believe how hard it is.  But it was not hard forever.  That means it’s reaching it’s expiry date because your body has adapted.

The more advanced you become the quicker your body adapts.  I’ve found that I can adapt to a new program within 3-4 weeks which is why all my training programs (the past 2 years specifically) are 4-weeks max in length before moving onto a different style or workout.

Take home message: Simply, your body will always react to any unfamiliar assault or challenge. Familiar attacks and challenges result in a yawn, metaphorically speaking.  I recommend advanced trainees seek change every 4-weeks (max) if they expect continued progress.

If you’re ready to jump on board, Maximize Your Muscle is officially open! Click here.

Dominicin 115

Vince

P.S. Lets get a least 100 comments below!

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Comments

61 thoughts on “3 Rules You Must Understand For Non-Stop Muscle Gains

  1. It will also increase the ranking of your website on search engines and will drive more traffic to your website.

    * Let you know there are things you can do to
    improve y0ur ranking. But it seems Memorial Day wasn’t important enough to Google.

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  2. Awesome advice Vince! I love your posts man, you have been my inspiration for a long time. You will hear from me when I get big this year XD
    ima Get Shit Down jajaja i love it 🙂

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  3. Vince –

    With all due respect, you (nor anyone else) has “blown by their genetic potential,” at least not without steroids. You may have blown by what you BELIEVED to be your genetic potential at the time, but clearly if you improved, you hadn’t reached your genetic potential. True genetic potential is hardcoded, it’s not about what one thinks they can achieve. The vast majority of people who think they know what their genetic potential is are wrong, just as Vince was when he thought he’d maxed out at 190. “Blow by your genetic potential” great marketing line, but that’s all it is.

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  4. @Chris- He may mean “Get Stuff Done”?

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  5. Get shit down, doesn’t sound like the wisdom that flows from a Pastors Kid. Perhaps you need to take a step back and re-evaluate your present state of mind, unless I have totally mis-read who you are and what your core values are. God bless, a brother who cares

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  6. Hi Vince, You are the best example of “Skinny Vinny” Transformation into a perfect muscle man. Mostly the limits are set by our own mind. Of course besides exercise there are other factors like proper diet and good rest are also necessary to develop the muscles and 6pack. Your new program will be a great success in developing the professionals as well.

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  7. Chris Stella
    December 30, 2009
    Vince,

    Awesome post bro, I couldn’t agree more with the last philosophy “every program has an expirary date”.

    Our body’s are pretty amazing, we survive solely on the fact that our body’s have the ability to adapt.

    The same goes for training, to get the best results you need a wide variety of training, incorporating all different principles. Whether it’s training for hypertrophy, strenght, stamina, explosvity, it really doesn’t matter hitting all of them during different pooints in your training is super important.

    You have an awesome FREE video everyone should watch who has hot a plateau. The principle behind it is simple: Hit a plateau, change the exercise. Its not hard to do, change the angle, the rep scheme, explosiveness, maybe make it unilateral, go dumbbells vs barbell, it really doesn’t matter. Get CREATIVE.

    Enjoy the lifestyle, listen to the best and forget the rest. Fitness is always going to be an ever changing science, keep up with it and take your body for a ride! It’s fun and you’ll be pleasently surprised with your gains.

    Keep it coming Vince, this info is KILLER

    Chris Stella

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  8. Listen to your body. That’s the one thing I’ve learned to do most. I know what my body needs more than any program. It’s great to follow something, I think it’s necessary to do so, but I also think it’s necessary to take advantage of a great day and be quick on a day you’re feeling like crap.

    Thanks for the great advice Vince, have a great year!

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  9. The best advice I’ve gotten is this. One Guru, One system, One year. With all the conflicting advice out there, it’s hard to see straight. I’ve picked one guy (you) to follow until I reach my goals. Focused energy will blast a target better than a spray shot.

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  10. Vince your stamina sucks. I would like to see you do fifteen Pull ups. No excuses. I dont know how you are getting that size. But lets see you do fifteen pull ups. All the other trainers you associate yourself with can do it or they look like they can do it (Craig, Arnel,) You look like a bloated body builder. do some body weight exercises so you look like some fit person. Try different approach. Play a sport start boxing enough of looking like a bulked up ass. Or you going to start looking lee hayward short neck ass.

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  11. Vince your stamina sucks. I would like to see you do fifteen Pull ups. No excuses. I dont know how you are getting that size. But lets see you do fifteen pull ups. All the other trainers you associate yourself with can do it or they look like they can do it (Craig, Arnel,) You look like a bloated body builder. do some body weight exercises so you look like some fit person. Try different approach. Play a sport start boxing enough of looking like a bulked up ass.

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  12. After seein abody like that i know what my new years revolution wants to be. I’m 17 6’0 85kilo and your trainnng rounties are going to put be back into shape that for sure. Do you know where i can acesss the rest of your NEW: 6 Day Advanced Muscle Building videos. I am only able to find 1,2 and i think they are perfect for what i am looking for but long rest periods and lighter weights of coarse until i can build up more. Happy New Year and keep on looking great 😀

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  13. i’ve found that motivation is the thing that helps me to workout at my best. if im really motivated i can put in a ton more reps of the same weight, sometimes even twice as many depending on the weight. also if you can find a friend to work out with who will help motivate you and push you to exhaustion. competing with each other also really helps to motivate you to put in that last rep or so. i worked out with a guy who started off stronger than me and by just forcing myself to do the same weight and same number of reps as him i produced huge gains and at the end of our workout time my maxes had actually surpassed his

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  14. Making sure you’re not just feeling good, but ARE good and READY both mentally and physically is key when heading to the gym. Nutrition and training to failure are important in my lifting too.

    My best one though? I’d say training to failure. I used to lift light weight until i started to fatigue. When i started hurting just a little i called it quits for that set, but that’s just the START of making gains. You’re always working to get to those last few reps, that’s where the magic happens!

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  15. Hello Vince,

    While I am a 57 yo beginner, I see where your programs make sense and by following some of your “free” info, I have gained 20 pounds (from 135 to 155) and made a good start at my work on my chest, shoulders and arms. I plan on taking your words into the next year and through the next decade. As I have said before, this is not to become a fitness model, but just to become the best that I can for health and longevity. Thanks for all your work. I makes my work a whole lot easier.

    stan

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  16. Following the 6 Pack program I realized that I can push myself beyond my limits. I grasp for air during the workouts and I love it. I also learned that my body changes very rapidly which I also love but I really need to work on my motivation.

    My #1 resolution for 2010 is that I want to make ‘fitness & weight lifting’ mine, I want to be able to walk into the sexy South Beach this summer and see some (if not all) jaws dropping as I walk by. And this is not some sort of a selfish, ego thing… I want to do this mostly because I want to set the example for my lover, my mom, my brothers and friends… because they and I deserve a change for the better (we are not in the greatest shape of our lives lol)

    Thanks Vince for all your posts, stories and sharing your knowledge with the world – YOU ARE THE COOLEST! May 2010 be the best year of your life yet!

    Congrats to all and see you in 2010 with ripped abs and amazing bodies 😀

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  17. who can give me a list or set of programs I could work hard on when I go to the gym. I need a list of exercises covering all the muscle joints. You could e-mail me at klaytonobra@yahoo.com. I would really appreciate your comments. Thank you so much. Happy New Year! :))

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  18. work hard and ull show results

    but i need to change that philosphy because after reading some or ur emails i relize that ive been over working my muscles and i see less gains and more muscle loss so i need to start mixing up my training routines and give my muscles more rest

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  19. @Damien
    thanks i just dont know what to do for my bench press could you help to figure something out thanks
    jordan

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  20. I’ve learned that optimal sleep and recovery from workouts is definitely key because without proper sleep and recovery your muscles won’t grow the way you want them to!!! Just these two factors alone has helped me BIG time! I am noticing more definition in my body along with friends and co-workers! I feel great and looking forward to 2010! Happy New Year Vince!

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  21. I’ve learned that for all the training i’ve done, i have to rest my body to see results. Rest is Key.

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  22. Hey Vince,

    Your no nonsence training really changed my life, i went up in strength alot!! And i can now finally notice that im working out. Even with the fact that i didnt do alot in sept and oct cause of personal problems. But now i need to grow beyond what i am now. And im counting the days till its the 4th..

    Happy new year Vince, and to all of you on this board!!

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  23. Just finished my last workout for the year. Not many at the gym today, only the hardcore. Time to hit the beers and celebrate new years eve with all my mates now. Bring on 2010!

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  24. Oh happy new year vince hum well i learned that you really have to put your 100% on the exercises if you want to get the body of your dreams…
    hehe i think the best philosophy and not to sound religious but it works perfect and it is “I can do everything through Christ who strengthens me” hehe

    HAPPY new year

    Blessings!

    P.S.You look great Vince truly the living proof. Skinny guys can become someone beyond the norm

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  25. Happy New Year Vince.

    I learned this year that nutrition really is the key.

    Now I just need someone to prepare the food for me. HAHAHA

    Thanks for your inspiration.

    Doug

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  26. Originally Posted By Amanda
    Wow nice post!

    For me I would say make your workout hard, so your shaking and feeling every second of it, and SET GOALS with a deadline and get committed!

    You are freakin smart Vince! I am so excited and getting pumped up to meet you this January in Florida!!!!!
    Have a AWESOME New Year!!!!
    You R in AMAZING SHAPE!
    Love it!!
    All the best, and keep rockin!
    Amanda 🙂

    Glad you’re coming out Amanda. For those who don’t know what Amanda is talking about… check out http://www.transformationdomination.com/live

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  27. At different stages of my life I have maintained a nearly constant rate of exercise three times a week for my occupations, and this has kept me out of disease risks that everyone my age of 44 living afflicted by multiple discomforts.
    I want to build in January a new body, marked and developed for that in May it’s my birthday this will be my gift to be physically in excellent health and condition.
    I think Vince do with your program and in these four months meterle force to achieve the goal I have set. I’m not easy to overcome.
    Thanks for having a space on the network to help us understand how important it is to have an excellent knowledge to get physical.
    Happy New Year 2010
    ENRIQUE
    Ecuador/ South America

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  28. Vince – Here is what makes a difference for me!

    As I continue my reflection on 2009 and look forward to 2010 it occurred to me one of my reasons for success is my degree of passion for which I approached this journey. It was the passion to achieve, the passion to improve, the passion to learn, the passion to believe in the system, the passion to contribute back and the passion to succeed that makes all the difference.

    Lessons Learned: Johann Wolfgang von Goethe said:

    Knowing is not enough; we must apply. Willing is not enough; we must do.

    I would add to that; PASSION is what allows us to want to know and gives us the willingness to see it all through! I have a burning passion for greater results in 2010.

    Mark Carlson

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  29. Hi vince,I have a gym here in belgium and i train people for compitition for natural body building. The last 10 years i have abbout 25 first places and 2world champions. I change trainingprograms every 6 weeks whit great results,-)) Looking for new changes so can wait to see your new stuff!!
    I wanne learn more from you!
    Happy new year. luc 3times mr belgium natural.

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  30. Wow nice post!

    For me I would say make your workout hard, so your shaking and feeling every second of it, and SET GOALS with a deadline and get committed!

    You are freakin smart Vince! I am so excited and getting pumped up to meet you this January in Florida!!!!!
    Have a AWESOME New Year!!!!
    You R in AMAZING SHAPE!
    Love it!!
    All the best, and keep rockin!
    Amanda 🙂

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  31. I myself am … well out of shape. I find I can never find myself sticking to something for very long. I believe if I can actually stick to this then I can accomplish what I am wanting, and that is to be fit and looking good, and for once actually have some abs to show off.

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  32. @Vince – Hey man, those two exercises Vince recommends are AWESOME, I do them on a weekly basis. Another one to do which is super effective is the Palloff Press.

    Check it out on youtube, i think Vince also has a vid of him demonstrating the exercise but basically it trains you obliques based on the fact that your obliques are meant to resist horizontal forces. I found resistance training on my obliques has been super effective especially using them to complement other exercises.

    heres a youtube clip-http://www.youtube.com/watch?v=to1Z_lRrvos

    Long story short, you’re resisting rotation 🙂

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  33. Vince,

    Awesome post bro, I couldn’t agree more with the last philosophy “every program has an expirary date”.

    Our body’s are pretty amazing, we survive solely on the fact that our body’s have the ability to adapt.

    The same goes for training, to get the best results you need a wide variety of training, incorporating all different principles. Whether it’s training for hypertrophy, strenght, stamina, explosvity, it really doesn’t matter hitting all of them during different pooints in your training is super important.

    You have an awesome FREE video everyone should watch who has hot a plateau. The principle behind it is simple: Hit a plateau, change the exercise. Its not hard to do, change the angle, the rep scheme, explosiveness, maybe make it unilateral, go dumbbells vs barbell, it really doesn’t matter. Get CREATIVE.

    Enjoy the lifestyle, listen to the best and forget the rest. Fitness is always going to be an ever changing science, keep up with it and take your body for a ride! It’s fun and you’ll be pleasently surprised with your gains.

    Keep it coming Vince, this info is KILLER

    Chris Stella

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  34. This might sound a little foolish but my deal is to have a workout every couple of weeks where I just try to do my 1 rep max, if that. For example I have no business benching 205lbs but I can control the negative real well for 5 seconds or so and with a spot helping I can get the whole thing up – but that is just for one rep. Anyways the next day my chest is screaming and after a few days, after I’m healed, I noticed I can get more reps or more control in the range I should be benching – 175lbs ish. If you do this for every bodypart every couple of weeks your going to notice results.

    Also I make sure I get the composite exercise into my weekly workouts. The composites in my opinion are the most important exercise and include squats, deadlifts, bench, pullups, cleans, military press. These cover pretty much every body part a fella would want worked.

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  35. The number one training philosophy I have learned is to simply keep a positive attitude when going into the gym. Staying positive helps me to keep focus on what I will accomplish in the gym, such as a chest and shoulders workout, or biceps and triceps workout. Also, keeping a postiive attitude helps me to stay motivated and to train my muscles the way they should be trained. It sounds very simple, but it can go a long way. Keeping a positive attitude and staying motivated can demonstrate the hard work and dedication to achieve the body you want.

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  36. Hello Vince,

    I would say that my #1 philosophy would be, Tie your shoes!” if you can get yourself to tie your shoes and get out the door, the rest is easy.

    Each day our lives post many challenges & responsibilities (Work, family obligations, etc…) that can make it tough for the regular person to get motivated and out the door to the gym, track, park, or wherever it may be that you choose to train for that particular day. Some days you may not be able to get out the door due to life constraints. Don’t beat yourself up over it, try to pre-plan the best you can to “Tie Your Shoes” the following day and get out the door!!!!!!!!!!

    Tie your shoes!!!!!!!!!!!! If you can do that man, you’ve got the hardest part beat!!!!

    Ray England

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  37. Hello Vince,

    My number one philosophy that never failed me:

    “Given the correct training schedule, You always get as much back from as much work you have put into.”

    If one does not put their full effort and push themselves to the limit( to a certain extent), that person isn’t going to ever get a body with a physique beyond the norm.

    As Thomas Edison, a famous inventor, once said, Genius (True Body-Builder) is 1% Inspiration (Genetics) and 99% perspiration.

    James Sun

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  38. Vince, I believe that my philosophy for this past year has been “Life is a process!” Everything that we do in our lives whether it is in relationships, our faith, or our physique takes time. Be patient and you will succeed. I hope this helps!

    JIM

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  39. As everyones body is different, experiment and find what works for YOU!

    And to see continued results, NEVER do the same workout twice, you’ll just be burning precious calories if you’re in a bulking phase.

    Above all,just stay motivated, its what gets me up at 6:30 for gruelling bodyweight workouts!!!

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  40. Originally Posted By Mads
    Happy newyear vince! Man what the hell do you do for your obliques? I think I’ve got a handle on training, but one muscle that just doesn’t get any growth is the obliques. It looks as if I don’t even have them, thats how small they are.. And i hate it ^^

    Do side bends on a horizontal back extension machine.

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  41. Originally Posted By Deep
    Vince,
    of all the internet coaches, you seem the most honest and approachable… i am coming to U.S. in the next year… will surely come to Canada to meet you and Craig Ballantyne…

    Thanks a ton,
    Deep

    That’s great Deep. Craig is moving to New York City in July for 3 months and I’ll be on my honeymoon in July. Hope you can when we’re around.

    Not only are we the most approachable but we’re probably the best looking too. 🙂

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  42. I’m a starter to weights but thanks for all the help and encouragement to date. Look forward to hearing from you in 2010.
    Happy New Year to all.

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  43. Yep, time for me to finally get shit done in 2010! It’s 5:56 am here in Massachusetts since I programmed my subconscious mind to wake myself up early, and I DIDN’T go back to sleep this time. I’m tired of being the lazy 142 lb weakling! THIS IS THE YEAR I CHANGE FOREVER!

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  44. Its tough to pick just 1 philosophy out of the bunch but lifting heavy (without causing injury) has to be up there. Making the muscle work by waking it out of its sleep gets you started. Also positive thinking…don’t believe its difficult or hard. Relax the mind and say to yourself “I’m going to give this a good go”.

    Just to pick up on what Jordan mentioned about having a bench. I’ve only trained with a bench and free weights, so gym membership should be on my list lol. Seriously, you can get good progress and gains from just using a bench and free weights to.

    Nuovo anno felice Vince e tutto (Happy new year Vince and everyone) 😀

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  45. Happy newyear vince! Man what the hell do you do for your obliques? I think I’ve got a handle on training, but one muscle that just doesn’t get any growth is the obliques. It looks as if I don’t even have them, thats how small they are.. And i hate it ^^

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  46. Hey Vince,

    For me, adapting a program to MY needs has been a long term winner.
    For example, during the winter season and holiday primarily focus on mass – strength. For spring, shift to lean mass with more fat burning (often use super-sets). Come summer, more metabolic conditioning, some complexes with BB, DB, or even bodyweight when traveling. In the fall start focusing on form for heavier lifting, correct any imbalances that have occurred to get prepared to Conquer the Iron.

    What Rocks ~ Is Vince has laid out how to accomplish this in his programs.
    Really enjoyed Smashin’ workouts with his No-Nonsense Muscle Building plan.

    Happy Holidays and enjoy the New Possibilities of the 2010 New Year !!!

    Bill

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  47. hi i was wondering if anyone could help me make a program for the gym because i forgot to pay the gym bill and now im suspended for a few months and now im stuck at home with a bench press could someone help me please
    thanks jordan

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  48. hi
    i was wondering if anyone could help me in gettig a gym workout cause i forgot to pay my gym bill so i got suspended for a few months and im stuck at home with only a bench press could anyone help me please
    jordan

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  49. Vince,
    of all the internet coaches, you seem the most honest and approachable… i am coming to U.S. in the next year… will surely come to Canada to meet you and Craig Ballantyne…

    Thanks a ton,
    Deep

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  50. Don’t worry about the goal; focus on the journey!
    Every body responds differently, work out what you respond to the best
    If your body shape doesn’t improve after a few months then change part of the program &or nutrition
    e.g.Try steady cardio or HIIT, heavy weights short rests or lighter weights in a circuit etc etc ( also cycling calories helps) but most of all ENJOY doing it …
    And a plug ” Vince’s No Nonense program” is a good basis to begin with.
    I’m 171cm, 70 kg, bodyfat 7-8% 46 year old ( 2 years ago weighed 86 kg)
    Happy New Year!

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  51. Totally agree. I have experimented for many years using different methods, but the past year I have really went outside my comfort levels and made some good gains, so DON’T GET COMFORTABLE! Do things that make you say to yourself: “But that will be too hard” and watch yourself grow! 😉

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  52. Hi,i have more fat on my side of the abs,what type workout will be more effective for that

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  53. i just make sure that i am well rested and ready with enough energy so that when i hit the gym i can be focused and train HARD with as little distractions as possible and helps me stay centred and keep my mind on the task.

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  54. Happy new year…………….@@@@@@@@@@@

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  55. P.S. Happy New Year Vince. Wish u all the best 🙂

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  56. For me, eating well is probably the most important thing. You can workout every day for hours in the gym, but if u go eat some McDonald’s after there’s no point of doing it. Thanks Vince 🙂

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  57. i am a hard-gainer weight type of man which results me into a skinny thin body type man. i eat a lot of food which rich in calories, carbohydrates that adds me weight. friend tell me what to do. i will looked forward for your reply..see you on the 4th day of January 2010, advance Happy New Year Dude!!!!! Hope this year will be mine…:-)

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  58. I’ve seen gains in strength and I’m sure size of arms by pushing my bench press lifts. I’m 172cm and 86Kg and I reckon looking at my belly fat, I should be about 75-78Kg without the belly.
    I do want more muscle, but I don’t want more weight.
    Every program I tried last year had meal plans with low/no carb days.
    I couldn’t do them as rice is the staple diet where I live, and can make up at least 2 meals a day. Most locals are stick thin, so I reckon it’s all the unprocesed food they eat with the rice.
    I’m a little interested in Ernie’s post saying to use cardio 2 days a week with a lesser calorie intake.
    What do you reckon Vince?

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  59. Eat well, ie fair amount of protein, fruit and vegies not too much carbs, some nuts and vitamins. Workout hard with increasing weights over time, 2-3 times a week to gain. Use cardio 2-3 times a week and restricted(calorie wise) diet for weight loss. You can alternate these one day to the next.

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  60. For myself my body adapts quickly as well but increased weights and or reps helps with plenty of rest.

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