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How To Build Muscle Using 1 and 1/2 Technique
I filmed this last November in New Jersey with “six pack abs expert” Arnel Ricafranca.
Very short and sweet video sharing an advanced muscle building tip using the 1 and 1/2 technique to build muscle.
Easy to learn.
Difficult to implement.
Perfect to bring up a lagging body part.
Let me know if this was new or not and what kind of videos you want to see more of:
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How To Build Big Biceps
The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep!
Bulging biceps - every guy wants them. Count me in this group.
Pick Up Nick Nillson’s New Book Today!
The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the
same determination to add even ¼ inch to their biceps.
Training biceps has become almost an ‘obsessive addiction’ in the gym. I have seen guys do bicep curls in between sets just so they can ’see’ a little bit of a pump in their arms.
I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club!
I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look ‘good.’
Someone disagree with me that bicep training has become an unhealthy ‘obsessive addiction’ for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away.
Why should it? The ‘guns’ are of a man’s most prized possession and one of many women’s most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21’s which are ‘promised’ to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
Let’s examine five of the most common problems with bicep training.
Problem #1 with bicep training: More is not always better
If doing 4 sets is better than 3 sets, why don’t you just do 10 sets? Even better, why don’t you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply ‘out do’ your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps ‘look’ big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training: Being more obsessed with how they look while you train rather than when you are not training!
Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving.
Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training: Not focusing on increasing your overall strength
Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and ’smoking’ your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training: Using the same bicep exercises every time
Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps - barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world.
I definitely agree that these ’simple’ exercises are a safe foundation to build a program around, but let’s also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition - you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing.
Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1: “Stress” the outer portion of the bi’s by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2: “Stress” the inner portion of the bi’s by taking a super-wide grip on the bar and digging your elbows into your side (and don’t let them move.)
Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don’t underestimate these two exercises in the slightest.
Problem #5 with bicep training: Not enough tension on the muscle
I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train.
The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom.
Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
The “Mad Scientist of Exercises” Nick Nillson
Check out his site to learn more about his new book, The Best Arm Exercises You’ve Never Heard Of, to take your arm development to a whole NEW level.
Click here to get a huge set of Guns:
http://www.BestArmExercises.com
Vince Del Monte
Better Than Anabolic Steroids
I recently got an email from a inquisitive reader who asked:
“Vince, I’m thinking of getting your No Nonsense Muscle Building program but want to know if it’s *better than steroids*. Please get back to me because I m fed up with looking scrawny…”
Yes and no.
Yes, with the applied dedication and effort to using my secrets, I truthfully believe No Nonsense Muscle Building is BETTER THAN STEROIDS.
No, if you’re looking for INSTANT short term gains.
That’s my short response.
You Need To Understand
How Steroids Work
First off, I do not condone or condemn the use of anabolic steroids. My reason for this post and for writing No Nonsense Muscle Building was not an ethical or moral one. Whether you use anabolic steroids or if you do not, I wrote my book (and this blog) to share a NEW and more POWERFUL OUTLOOK in your quest for the best possible physique.
I’m going to share my “tree” analogy to you in a moment. Before, you need to understand you’re under a “genetic upper limit.” Simply put, depending on how you picked your parents (and how they picked their parents before them), you have a “upper limit” to your shape, size and strength.
Everyone eventually hits a DIFFERENT genetic upper limit.
Including Ronnie Coleman. He can only become so big which is why there is only one Ronnie Coleman walking around.
Let’s look at my tree analogy.
Imagine that steroids are a tree. Your goal is to get as huge and shredded as possible by using anabolic steroids and without question you’ll change and start moving higher into the tree. But the tree can only grow so high. Some guys will climb the tree faster than others depending on what they take and how much they take.
But once you climb to the top of the tree, it doesn’t matter how powerful the anabolic steroids are or how much you take, or how smart you train and eat. You’ll never look like Ronnie Coleman. Your body has upper limits just like a tree has limits to how high it can grow vertically.
You can always try to find a different tree to climb (different steroids, diet, workout) but no matter how many trees you climb you’ll always find that every tree has its upper limits.
Steroids Are Short
Term Solutions
No matter what you heard, once you stop taking anabolic steroids (or you fall off your tree) you will return to your previous baseline. You may have heard some dude say, “I gained 20 pounds of muscle on ‘drug x’ and only lost 10 pounds of it when I came off…”
Let’s look at what’s REALLY happening though (I have heard this over and over from experienced bodybuilders who use anabolic steroids).
Anabolic steroids give you extra motivation to trainer harder, sleep me and eat better. This, my good friend, is why the fellow above kept 10 pounds of muscle and experienced a long-term benefit. It’s what occurs WHILE on the drugs that results in the long-lasting results.
Why No Nonsense Muscle Building
Is Better Than Steroids…
So why not learn, then apply better training, better eating and better recovery in the first place?
That’s why I wrote my book for you. So you can keep climbing your tree until you hit the upper limits. Once you get to the upper limits - advance it, fine-tune it and scale it up to find new growth. Your tree can only grow so high but the GOOD NEWS is that it can reach the sky!
Once you hit the sky, start growing branches and move ACROSS. Keep training hard, eating smart and continually giving your muscles a reason to adapt to greater stress. If you resort to anabolic steroids, you will hit your upper limit much faster and miss out on growing branches across the entire sky.
Steroids Are Just Hormones…
Hormones are messengers that send signals to perform a variety of actions in our bodies. Applied to a muscle cell, steroids can tell muscles cells to increase protein synthesis (grow faster), recover quicker, improve storage space for glycogen (lift more and retain more water), improve nutrient uptake (better absorption of food) which are all critical elements of muscle growth.
But you may not know the most POWERFUL drug out here: WHOLE FOOD!
That’s why knowing how to maximize your pre and post workout meals, nutrient timing and meal design MUST be done right.
In No Nonsense Muscle Building I’ll teach you how to burn fat, reduce muscle soreness and accelerate recovery and mimic the effects of steroids using just diet and training.
That’s why I can TRUTHFULLY say the information found in my book is truly BETTER THAN STEROIDS.
Click here to own a copy of my book and system:
http://www.VinceDelMonteFitness.com
Train to Gain,
P.S. Here are results from Paul after 3-months on my system:
“I started your NNMB program on 4/4/09 with UDT. I am currently
on week 7 of the 29 week beg-int weight training program.
THE RESULTS HAVE BEEN IMMEDIATE AND DRAMATIC!!!
Since beginning UDT through today, I have gained 25 lbs (12 weeks).
I’m not sure exactly what the ratio of muscle to fat is, and I
don’t really care either because it looks great.
And lots of people have noticed my progress.
One friend I hadn’t seen in a few months said “holy shit dude,
you’re jacked!”. Another friend who I hadn’t seen in about a month
said I “look like The Hulk” and I looked like I “blew up”.
Best of all is the attention I now get from love interests at bars
and clubs-my life has truly been changed in that regard.
And I’ve only been doing this for 7 weeks-hard to imagine what
things will be like at week 29!!!
Feel free to use this for your testimonials on your website.
Please just use my first name, Paul, and location, Dallas, TX.
Thank you for changing my life.”
Paul
Cardio Blueprints to BUILD Muscle, Not Lose It
After I train, this happens every time I’m in the locker room getting ready for a shower.
I hear two scrawny, confused dudes (SCD’s) discussing the pro’s and con’s of doing cardio apart of their muscle program.
The conversation usually goes like this:
SCD #1: I hate cardio. I don’t do any since I’m trying to bulk up.
SCD #2: Me too but you should do at least 20 minutes of HIIT (high intensity interval training) cardio after your weights to keep the fat low.
SCD #1: But won’t that burn up my muscle? I heard long, slow cardio is better for preserving muscle…
SCD #2: Maybe you should do your cardio on your off days but I’m not sure if that’s good because it might effect your muscle gains too…
Ugh.
Another cardio debate that is making me lose IQ points by being in the same room as these guys.
I will admit, it’s a confusing subject so I’m proving a simple solution today.
Click here to continue reading
7 Secrets To Gain Weight Fast Without Getting Fat
We all can agree that to gain weight you have to eat, right?
I hope so or else you’re on the wrong website.
If you’re training drug free you won’t be able to gain weight or add an impressive amount of muscle mass if you’re not consuming enough clean calories to promote hypertrophy i.e. muscle growth.
On the contrary, if you don’t eat enough, chances are that you’ll lose muscle no matter how hard you train.
Sherlock Holmes would be the first to acknowledge a ’see food diet’ as the logical answer to gain weight and mass because the more you eat, the more you grow, correct?
Not exactly.
It is very true that you’ll be putting the breaks on gaining weight if you’re nutrition intake is impaired. However, there is a clear difference in getting bigger and getting more muscular. We’re talking about gaining weight without getting fat which will make you more muscular, not just bigger.
Which leads me to my pet peeve…
Guys who justify eating too much junk food to gain weight and accept an excessive amount of fat gain (more than I endorse in my book) in hope of stimulating extra muscle growth.
It does not work that way.
Your body has a limited capacity to gain muscle. Unfortunately it does not have a limited capacity to how much weight we can gain (we would be a much more attractive society).
Each person has a different ability to manufacture muscle based on how much protein their body can synthesize which is based on your Testosterone levels, your Testosterone to cortisol levels, your insulin sensitivity, your genetic muscle fiber make up and many other variables.
Lets look at 7 secrets to help you eat more food so you can gain weight that does not turn into body fat.
1. Double It Up.
This is the easiest and fastest route to go. Turn one chicken breast into two. Down a second slice of bread instead of just one. Inhale a second handful of nuts. Drop in two scoops of protein powder. Most likely you are only a few dozen meals short of filling out your underdeveloped body parts so take advantage of already having the food out. You body will have no other option but to surrender and start gaining weight if you double it up.
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Build The Body Women Want
Am I right or wrong? Men are obsessed with sex and looking good to women. 
A recent study I read said that sex was central to a man’s happiness.
Money came a close second, but sexual activity was the strongest predictor of happiness - the more sex, the greater the happiness.
I have noticed that many successful men are extremely methodical about their careers and personal finances but not so much “on the ball” when it comes to improving their sexual attractiveness to women.
I think men have a general idea, like we discovered in the last post, but not as sure as they would prefer.
We know that women like fit and athletic-looking men and shun guys “too big” or who are fat slobs, but that’s about it. I’ve seen some pretty attractive women with guys who look like skinny marathon runners and others with guys who would be classified in the “Mr Olympia” category.
As I shared in my last post, I believe men need at least 20-30 pounds of new muscle mass to attract women.
But in reality, we don’t know 100%.
Until today… we are bridging the gap.
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What Does A Woman REALLY Want?
As a man, can you imagine what it could be like to actually know what a woman wants in terms of physical 
attraction?
I’ll admit it first, and I bet you can relate that it’s next to impossible to figure out what kind of a physique woman are REALLY attracted too.
Do I sound frustrated? Yep.
I’ve dated girls, when I was 170 pounds 5% body fat and I’ve dated girls when I was 205 pounds 5% body fat and both groups of girls said, “I was perfect!”
Were they afraid to hurt my feeling?
Which group of girls were fudging the truth?
I will never TRULY know but I think I’m pretty darn close to knowing…
Just like you, I want the right look that every one of my buddies respects and that every woman finds attractive, especially my girlfriend 
We all KNOW it exists but the question remains:
How Much Muscle Do You Need To Be
More Appealing Than Others?
To date, I have not figured out the exact number but I’m starting to see that “bigger” is not definitely better.
I do know that staying skinny is not the answer either, no girl wants to be with a guy who can’t protect her or is skinner than she is…
In fact, a recent Harvard study down in 2000 revealed that most men overestimate the amount of muscle that they think is necessary to peak attraction in a woman by an jaw dropping 30 pounds!
What Does That Mean To You?
Consider this good news!
The widespread “bigger is better” mantra spread in bodybuilding magazines is false information. Don’t get the wrong impression here but check this out…
FACT: Studies show that Playgirl models
display MORE muscle mass and lower body
fat levels than in years past!
So don’t use this post as an excuse for slacking at the gym or becoming content.
You will drive girls more crazy or get more action from your significant other by having a top-notch physique.
Make NO mistake about that.
Without looking at you I’m guessing you could start hooking up with the hottest girl (assuming you’re not a douche bag) by adding at least 20-30 pounds of muscle mass to your current frame.
If you answer YES to at least one of these question below then I’m confident in saying you should shoot for an extra 20-30 pounds of muscle.
- Are you really satisfied with being a total “average Joe”?
- Are you embarrassed of taking off your shirt in public?
- Are you intimidated by men who are in better shape than you?
- Would an attractive woman be turned on by your body, or just laugh?
- Are you the type of “man” who just “dreams” about achieving something great?
If you answered “yes” then you’re not alone and it’s not too late.
How Did I Arrive At The Number?
Simple. As soon as I added my first 21.5 pounds of muscle in the first 30 days, that’s when I started getting dates.
I should clarify - hot dates - for the first time in my life!
That is YOUR goal: 20-30 pounds of rock-hard mass in the next 4-6 months. That will require you to gain at least 5 pounds of muscle a month which I am prepared to teach you in my book:
http://www.VinceDelMonteFitness.com
Since I wrote, No Nonsense Muscle Building, there is no need to dream of a muscular body that turns heads…today is the time to make it happen.
There is no need to be skeptical, my system will work better than any creatine or muscle-gain product you could try instead (for the same price).
My book is better than anything short of “the juice.”
Imagine how good you will feel about yourself when you finally have the confidence to approach any woman you spot in your class, on a night out, in the grocery store or in the gym (although I don’t recommend approaching girls in the gym).
And just think… you could be dating the girl of your dreams in the next 30 days (or re-energizing your current relationship)!
Within the first 30 days of using No Nonsense Muscle Building, you’re embarrassingly small body parts will be replaced with rock-solid muscle making your body look like an Armour suit.
I can promise that you will no longer feel embarrassed to take your shirt off in public. Imagine the sense of pride you will have as everyone at the local swimming pool turns to look as you take off your shirt, revealing your new, ripped, muscular physique.
Of course, if you’re happy with a weak, baby-soft body, go ahead and don’t do anything now and continue attracting average looking woman that you’ll never really be happy with.
Click the link below to grab your copy today:
http://www.VinceDelMonteFitness.com
See you at the beach
Vince DelMonte,
P.S. What would be SUPER awesome is if all the ladies could speak up! If you’re a male, get your girlfriend or wife to post her comments below. What do you ladies like? How much muscle? Favorite body parts? Lets hear from you
P.P.S. Check out this recent success story…
“For the lousy $100 that I gave you in exchange for your program,
I have received so much! I will even compete in the Cypriot Fitness
Nationals at the end of this year.
I also have the guts to offer my own fitness advice to all my friends
since I finally have the body to back it all up. I am now the man at
the gym and I am being CHASED BY ALL THE GALS.
Your program will change the life of everyone that purchases it.”
Marios Prodromou
Larnaca Cyprus
Avoid The Freshman 15 & Gain 15 Pounds Of Muscle Instead
If you’re a college or University student, you could easily become the victim of the Freshman 15, even if you’re a skinny guy! The Freshman 15 is the popular phenomenon that refers to weight gain that’s a direct result of college life.
And it’s not JUST common to females, so listen up if you’re a male.
As a Personal Trainer near a local University and college I consulted with dozens of frustrated guys destroying their freshmen year by packing on dozens of pounds of fat - instead of muscle!
In a moment I’ll share the EXACT 6 REASONS you have NO EXCUSE to gain muscle, instead of fat while in college (or even high school).
Avoid The Freshmen 15
I have witnessed dozens of skinny guys develop the “Skinny-Fat Syndrome” which is a instant turn off to all the gorgeous girls on campus. And I’ve witnessed dozens of fat guys LITERALLY became the wide student body which is equally bad!
I know how University is from personal experience.
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Get Bigger Triceps
Yesterday I sent you the “Get Bigger Biceps” Las Vegas workout and today you can watch my buddy Lee Hayward crank out a simple but effective tricep workout. 
I thought you would enjoy the picture here of Lee Hayward and I enjoying some beverages at a night club. As you’ll see from the picture, I believe in AUTHENTICITY and TRANSPARENCY
Some fitness guys would hide these pictures from you but I just want to remind you that I’m human too and love to have a good time and cut loose.
You don’t have to be obsessed or have a perfect lifestyle to build muscle. It’s all about balance and moderation.
As you’ll see in the video, the small hotel gym we were training at had a limited amount of equipment (i.e. an adjustable bench, dumbbell rack, and some resistance machines). So this entire tricep workout is done using just dumbbell exercises only. They didn’t have barbells.
We used the Positions Of Flexion style of training which starts with a mid-range compound exercise (rolling db extensions), then goes into a fully stretched exercise (overhead db extensions), and finishes up with a peak contraction exercise (db tricep kick backs).
I had Lee demonstrate this entire workout because I buggered up something in my elbow which is almost fully recovered now.
That’s it. Pretty simple on paper. Tough in action.
I have got a few more really good workout and nutrition videos that were shot in Vegas. Stay tuned.
Vince DelMonte
P.S. You only have 48-hours to pick up your FREE Veggie Meal Plans at http://www.NoNonsenseVeggieMealPlans.com
Get Bigger Biceps Workout Video
A few weeks ago while I was traveling to Las Vegas to hang out with fitness friends Craig Ballantyne, Mike Geary, Lee Hayward, Joel Marion and John Barban. 
Every time I travel I look for opportunity to film videos for you in new locations, even if the gym charges $35 for a day pass like this one did.
Hey, I spent almost $35 on two alcoholic beverages so I couldn’t justify not paying the same amount on something that was actually good for my body and help you get bigger biceps.
Check out the “Get Bigger Biceps” work out Lee Hayward and I filmed for you with limited equipment emphasizing different positions of flexion.
This was our “Las Vegas Pre-Club” Bigger Bicep Arm Workout using three different positions of flexion.
We start with Standing Bicep Curls, then Incline Bench Bicep Curls, and finish up with Concentration Curls.
Watch the video to learn the significance of each different position - they were not randomly selected.
Each exercise is done for 4 sets 12-10-8-6 reps. With about 30-60 seconds rest between sets. Pyramid up in weight with each set by increasing the dumbbells by 5 pounds and dropping the reps with each set.
That’s it. Pretty simple on paper. Tough in action.
Single click the video so you can post your comments on it below:
Look out for the Bigger Triceps video coming tomorrow.
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A world famous fitness coach and author, Vince DelMonte is known as the top "Skinny Guy" expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements.
