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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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Train Like A Bodybuilder To Look Like A Bodybuilder?
I got into an argument with this tough guy at my gym yesterday because he insisted, “You gotta train like a bodybuilder if you want to look like a bodybuilder!”
Sounds like this knuckle head was stating common sense, right? 
WRONG.
He could not have been further from the truth.
How do I know that? Read this quote below:
“When my guys tell you it costs more than $25,000 to get ready for a big contest, do you think they’re talking about pasta?”
-Wayne Demilia, President of the International Federation of Body Builders (IFBB)
As quoted from the New York Times May 13, 2001
Consider a pro bodybuilder does four shows each year and that adds up to $100,000 (US) per year on steroids but that wasn’t what stirred up the argument. I’ll tell how that happened after I bust this popular muscle myth wide open:
Pro Bodybuilding Advice Is ROBBING You Of
90% Of The Muscle Gains You Should Be Getting
You finding this statement tough to swallow?
I did, for a long time.
I was reminded by the HARSH REALITY of this statement when I ran into one of the hardest working guys in my gym, Tom, who also happened to be the skinniest and weakest:
Tom came to me and said, 
“I’m tried of my friends teasing me and making me feel as if they could kick my butt anytime they wish. It’s a CRAPPY FEELING, especially when they call me ‘little buddy’ around the girls. My best friend tried to sympathize with me by saying, ‘Not everyone is meant to big and strong.’ The comments are endless and I hate feeling weak and helpless when a bigger guy in the bar is being a jerk around me or my girlfriends.”
Tom’s problem got WORSE when he told me,
“I’m even taking a few bodybuilding supplements with my hard earned money and busting my butt at the gym following the advice from the bodybuilding magazines and making really slow progress. Some months I look the exact same as the previous month and you can’t even tell I hit the gym and take supplements!”
Tom was searching for his answers to body of brawn in the wrong places.
I was reminded of my early days in the gym and lifting weights:
Snail like progress. Frustration. Wasted money and time. Nothing to show for you efforts.
Luckily, my Skinny Guy Savior, the ex-natural bodybuilder I told you about recently is the same guy who busted the industry wide open and revealed to me the #1 muscle mistake you MUST avoid:
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How To Build Big Shoulders
Building big shoulders is not an easy task and has been a trouble spot of mine.
I have pretty thick pecks (my buddies like to call Man Boobs) so need to make sure I maintain my shoulder width or else my pecs stand out so much that I get girls coming up to me in the clubs feeling my chest and asking, “Are those real?” I kid you not, it even happened three times in one night at XS night club in Vegas.
The past two years I’ve really worked hard at building big shoulders and maintain an X frame by really working my deltoid muscles (anatomical name for shoulders) to make them round, dense and thick.
My favorite delt exercise for building big shoulders is Seated Dumbbell Presses and got up to 4 sets of 6 last summer with 90 lbs.
Anybody who has done my No-Nonsense Muscle Building program knows I like stacking exercises as an advanced technique to build big shoulders. One of the circuits is demonstrated below by Joey Vaillancourt who is one of the Biggest Gainer Competitors who has been featured on this blog three times already.
Check out Joey’s shoulder routine in this video… it’s a pretty brutal shoulder routine.
One of my favorite ways to train shoulder is with an old school shoulder blaster that you can watch in the next video below. It’s pretty fun and very effective especially if you don’t have a lot of time to train.
5 Killer Shoulders Exercise for Bigger, Badder, Delts
- Front Raises
- Side Raises
- Bent Over Raises
- Upright Rows
- Overhead Presses
Notes to perform this shoulder routine properly:
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Interview with Nick Nilsson – Muscle Explosion – 28 Days to Maximum Mass
So today, we’ve got an interview with Nick Nilsson, creator of the training program “Muscle Explosion – 28 Days to Maximum Mass”.
Nick did yesterday’s guest post on my blog and I hope you’ve had a chance to try out his Stretch-Pause technique – he’s actually going to talk about how that technique fits into his overall program during this interview.
I have to say, Nick’s taken a really unique approach to muscle building with this program. Normally, the recommended way to build muscle is a long-term, steady approach. Nick has taken the opposite track…instead of looking at building muscle as a marathon, this program looks at it like a series of short sprints.
I mean, you can see it in the name of the program – 28 Days to Maximum Mass. Now, just to be clear, you won’t go from 120 lb of skin and bones to a 220 lb meat slab in 28 days…but you CAN potentially see gains of 5 to 10 lbs of reasonably lean mass within those 28 days, which is excellent for a mass-building program. Then you repeat the 28 day cycle…
Anyways, I’ll let Nick explain more about it…be sure to check out the special deal we’ve put together just for readers of this blog, too (nobody else is getting this bonus deal!).
Click here for Nick and I’s special deal for you:
http://www.Muscle-Explosion.com <- click here
Vince: Nick, thanks agreeing to do the interview and thanks for the blog post about Stretch-Pause training…that’s powerful stuff.
Nick: No problem, Vince. Glad I could take the opportunity to make a lot of people really sore…oh, and get results, of course, too
Vince: Good deal…so let’s get right into it. Your Muscle Explosion program is extremely short. I mentioned it in the introduction that’s it’s really only a 4 week cycle. This doesn’t really sound like a lot of time to make meaningful gains in strength and mass.
Nick: Yep, that’s exactly what most people think when they first consider this program! But here’s the thing…when faced with an extraordinary stimulus, your body WILL react strongly. This program is all about creating that extraordinary stimulus and setting the stage nutritionally to maximize the impact of that stimulus.
Let me be clear up front…this is NOT a beginner program…it’s for intermediate to advanced trainers. What it WILL help you do is grow as FAST as a beginner, though.
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Stretch Pause Training…a Superset for Maximizing Muscle Mass
First off, my thanks to Nick for allowing me to recruit him while I’m preparing for another trip to California.If you’re not familiar with Nick already, buckle up… he always has got good stuff and I know he prepared something special for you today and tomorrow.
Nick is best known for coming up with extremely unique exercises and training programs…stuff you won’t see anywhere else!
To give you a little background and to reassure you that Nick is not just some basement jockey with no formal background, he’s been training for 18 years and has a degree in physical education and psychology, covering advanced biomechanics, physiology, anatomy and kinesiology.
Thanks for showing me up Nick
But, to be honest, Nick would tell you that only SOME of that is going to come into play with the technique he’sgoing to tell you about today.
Take it away NIck…
Stretch Pause Training…a Superset for Maximizing Muscle Mass
Guest Post by Nick Nilsson and Muscle-Explosion
This is one my favorite muscle-building techniques…doesn’t require any special equipment but it’s going to TRASH your muscles (in a good way) and spur some fresh growth.
This technique is one that I use my “Muscle Explosion – 28 Days to Maximum Mass” program.
What Is Stretch Pause Training?
Stretch-pause training is a term I coined for this technique…it’s a form of rest-pause training, as you probably guessed, only you’re switching between a couple of different exercises instead of just one as you do with regular rest-pause training.
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Ask The Muscle Training Expert Part 2
You’ve got muscle training problems – here are more answers.
Question: I have been doing various chest exercise for a while now but I am really struggling to get that line down the middle of my chest to give over all definition to the pecs. Are there any exercises that target that area?
Vince: Yes, and I will share an old school muscle training technique known as Pre-Exhaust training which is when you pre-fatigue a certain body part, in your case the chest, using an isolation or “single -joint” movement first followed by a compound or “multi-joint” movement.
Pre-exhaust training can over train beginners but will force your muscles to work twice as hard on the compound movements that follow to ensure you experience metabolic fatigue before neurological fatigue.
I am in fact experimenting with this old school muscle training technique for an upcoming program I’ll be releasing but here is what you can start adding before all your chest workouts:
Exercise 1: DB Chest Flys 2 sets of 10 with 60 sec rest. Focus on the greatest range of motion and keep your elbows slightly bent. Move the weight slow and controlled.
Exercise 2: Wide Grip Parallel Bar Dips 3 sets of 15 with 30 sec rest. Go as deep as possible and lean forward to take the stress off your triceps and emphasize the “middle line” of your chest.
Continue with the rest of your chest workout. This extra 5 minutes at the start will create a button-popping chest.
Question: I want to continue to build lean muscle whilst dropping body fat. Please help and explain how you achieve both simultaneously.
Vince: And I want to date Jessica Alba and Eva Longoria at the same time! You are better chasing one goal and putting all your effort into it. Chasing two goals at once often leads to frustration and very little change in either direction unless you have tremendous genetics, a complete beginner or using drugs. It is possible but typically happens by chance and most guys who experience a gain in muscle and lost in fat, simultaneously, can’t give you a good answer. Why? They got lucky!
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Ask The Muscle Expert Part 1
One of my favorite sections of Men’s Health magazine is Jimmy THE BARTENDER which is a question and answer column on women, work and other stuff that “screws up men’s lives.”
I’m going to let Jimmy keep helping you out with women and work.
I’m going to take the next 5-days to answer your muscle and six-pack questions.
Question: What is your secret to staying ripped and muscular all year round?
Vince: The secret is that there is no secret; it’s all abut commitment, discipline, sacrifice and passion. You probably won’t like that answer because it’s all about “sweat equity.” It’s all about being in love with the lifestyle.
You need to fall in love with the natural high of working hard in the gym. Genetics can only take you so far, it’s all about taking the little things seriously.
The little things, those daily routines, is what makes or breaks your physique. You’ve got to want it more than anybody else and be willing to put in the extra mile, especially in terms of your diet.
Question: What is the best meal I can eat in the morning to fuel my muscles?
Vince: This is the first thing that should be on your mind when you wake and this muscle muesli breakfast will do just the job. Mentally, having a meal with natural energy sources is the perfect way to set the tone for your day.
Mix 1 cup of cooked oats to get a slow-release carb and to keep your cholesterol in check. Add 2 cups of fat-free live yogurt to get a combination of carbs and proteins and probiotics. Probiotics help absorb magnesium, calcium and iron which are needed to maintain muscle growth.
Add a handful of mixed nuts which are rich in omega-6 fats and helps regulate digestion ensuring that slow release of energy. Add another handful of pumpkin seeds which can improve blood flow to your muscles during exercise.
Add a small handful of raisins, blueberries ans strawberries for an excellent source of antioxidants and to combat free radicals.
Add some organic honey which is high in zinc plus some cinnamon to taste. Cinnamon helps the cells absorb glucose better keeping energy high and controlling cholesterol.
Another trick is to soak the oatmeal in a cup of juice from an orange overnight in a Tupperware container so that when you wake up, add the extra ingredients and you’re good for the road. Make a second batch for a pre-workout meal and you’re lift like a champ.
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Interview with Doberman Dan
Vince: Tell the readers about yourself..
I’m a Sagittarius and like long romantic walks on the beach and working towards world peace… lol!
But seriously, I’m actually a muscle writer. I started my first site back in 1997 called DrugFreeBodybuilding.com. I put it up as a resource for genetically average bodybuilders who want to maximize their bodybuilding potential without the use of anabolic steroids.
I’ve been pretty low-key over the past few years. I’ve actually been devoting a lot of time to my musical projects lately. I play with a funk/R&B/ “rough-neck jazz”. I’m also recording a solo project of some of my own compositions.
Vince: Why did you personally choose the drug free path?
Bodybuilding is not supposed to be just about getting big and strong… it supposed to be about building health, too. At least the old timers of the iron game were interested in building better health. I just feel that it is healthier to build your body without drugs.
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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.
