Sometimes, but not today.

As you know, I always hook you up with free stuff, and today I’m going over the top.

In fact, this is one of the most important books I have ever released.

You’ll never read more interesting or exciting muscle-building information then this… and it’s yours to download for free.

So what are you waiting for, i want to hand you The 12 Anabolic Targets To Ignite New Muscle Growth.  These are the exact targets I used to climb from 190-pounds to 210-pounds and bust through the most frustrating plateau in the world.

There are no email forms to fill out today, just click the link below and you can begin reading.

To give you a little back drop of what I have in store for you:

The 12 Anabolic Targets To Ignite New Muscle Growth is advanced muscle-building information to help you blow beyond your genetic potential.  Many muscle “gurus” tell you it’s impossible to blow beyond your genetic potential.   Well I’m in the business of doing the impossible and over the next week I’ll prove it to you.

Let’s begin with the information below:

Right Click Image and Select “Save Target As” to Download to Your Computer

Plateaus are not normal in my world.

They are meant to be destroyed and dominated.

The information you’re about to read will teach you to make plateaus a thing of the past.

Thanks for being a part of what I’m doing on a regular basis; it means a lot to me.

Enjoy the eReport !

Vince

P.S. Please any questions you have on the Anabolic Targets on my blog below.

And if you like this info, please hit the Share button below.  Thanks.

This video is not like any you have ever received or I have ever posted – that’s because it’s the kickstart to the reception of Flavia and I’s June 26th wedding day.

In this video you’ll see our entry (after our bridal party entered, which you can see in the next video) and then our sensational dance off.

So what did you think of the dance off?  Leave your comments below!

Here is the second video that came before this one.

It’s the entry of our bridal party and you’ll be able to meet Flavia’s parents, my parents (you’ll see where I got my amazing dance skills from), and our entire bridal party.

So those are some of the highlights from our wedding we wanted to share with you. Hope you enjoyed reliving the day with us.

If you Liked these videos, click the “Like” button below. Looking forward to your comments.

Vince

I proposed to her on November 26th 2009, six months later on my 30th Birthday.

We were married seven months later on June 26th, 2010.

It was truly the best day of my life and was shared with the most special people in my life.

Don’t worry, if I recall, we did a celebratory shot for all of my customers, readers and fans – that’s you!

And we celebrated the day just the way you would celebrate the biggest day of your life – with a huge celebration!

Enjoy just a few of our wedding pictures.

To view the entire collection please join my Facebook Fanpage (for free) and you can re live the entire day with us.  I think the pictures tell the entire story!

My Groomsman!

You don’t get a body like this not drinking Amaretto.

Moments before becoming my wife!

It’s Official!

My Bros!

The Del Monte’s!

The Dragos Family!  Flavia has 16 brothers and sisters (all from the same parents).  I always wanted to marry into a big family!

“We’re doing life together babe!”

My bodyguards protecting my wife.

Botanical Gardens at Niagara-On-The-Lake Canada

Our first dance: “I can’t help falling in love with you” by the King

So many ways to love you.. Oh my God… so in love…  - repeating the dance off by popular demand

Which fitness celebs can you spot in the crowd?

Joel Marion and I attempting the limbo.

Want to see the rest of our wedding pictures?

Click here and check out all fun and memories we captured for you!

Scroll down to the left hand side and you’ll see them.  Check them out!

CLICK THE LIKE BUTTON BELOW IF YOU LIKE THIS!

by Vince Del Monte, contributor to Fitter Than The Pros

If you’ve ever lacked motivation to workout or eat healthier, then you’ll want pay attention to the following 8 tips I’ve got lined up for you.

But first, it’s helpful to understand what motivates us. In general, we move towards pleasure and away from pain.  It’s that simple. I would argue that human beings do more to avoid pain. Think about the fact that most people act retroactively, meaning they first need some type of “pain” (ie. a heart attack, diabetes, being obese) to move them into action.

Masters of motivation skillfully associate pain and pleasure. Whether it’s the words they use, the thoughts they think, the images they visualize, or the actions they take … they stack up pain deliberately to move away from behaviors or habits that they don’t want anymore, and they “build up” pleasure to help move them towards new behaviors that they do want, or to reinforce good habits.

So with that being said, let’s have a look at 8 ways to help get you more motivated to workout and eat healthier.

1. Find Your Reasons Why (and the more reasons the better)

You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to feel sexier for your spouse, fit into that old pair jeans, or feel more confident? Once you identify your initial reason, keep asking “why?” to go deeper and finally come up with true reason that will motivate you!

2. Connect to Your Core Values

This is the ultimate secret.  If you can connect the process (ie. working out, eating healthier) to your core values, even in small ways, you can change your game.  For instance, some core values might include freedom, happiness, love, connection, family, or growth. Figure out what matters to you most and work from there.

3. Change Your Mindset

You can instantly find your more enjoyment in working out by shifting your mindset from “having to workout” to “getting to workout”. I have a good friend who always says, “I’ve got to workout, I’ve got to workout!” He feels compelled and thus less empowered. I told him to consider adopting the phrase, “I get to workout”, which would put him in a state of gratitude instead of obligation. Be difference.

4. Anchor the Feeling

Remember how good it feels when you finish you workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime the going gets tough you can easily revert back to feeling that way. For instance, after an exhilarating workout you may want to do a fist pump to celebrate. Do this enough times in that state and you’ll anchor the good feeling. In the future, you can do a fist pump at any time of day to get that great feeling once again.

5. Use Reference Points From Past Successes

Sometimes you might feel overwhelmed or unsure about your ability to get in a good workout or prepare a healthy meal. However, if you can think back to similar situations in the past (ie. reference points) where you were successful, then realize that you can do it again. If you were once able to do 50 push in one go, then go back to that experience and reassure yourself that you can do it again – if that’s your goal.

6. Find a Meaningful Metaphor

Find a metaphor that fuels you – a tag line if you will. Maybe you’re the “Little Engine that Could.”  Maybe you’re “in your element.”  Maybe you are “David vs. Goliath (the workout). One of the most powerful things you can do is find a metaphor that connects to your values.  Whatever you choose make sure it resonates with you.

7. Pair Up

This is one of my favorite ways to make something fun and sustainable.  One person’s painful task, is another’s pleasure.  Pair up with somebody who compliments you or who can mentor you and get you over the humps. This is why hiring a trainer can be a great way to get your butt into shape! At the very least, training with a friend can take your workouts to a whole new level.

8. Take Action and Reward Yourself

Here’s a secret that once you know it and apply it, can change your life.  Action often comes before motivation.  You simply start doing an activity and then your motivation kicks in, especially if you reward yourself for taking action. For example, you might not always look forward to your workout, but once you start, I’m sure you find your flow. And once your workout is done reward yourself with something that makes you feel good – and preferably not a piece of chocolate cake!

Need more motivation for your workouts? Need inspiration and proven strategies to make eating healthier easy?

Discover how the world’s top fitness experts do it! <——— CLICK HERE.

Click the “Like” Button If You Want To Share This With Your Friends On Facebook.  Thanks.

By Vince Del Monte

How does a beginner bodybuilder get started in a program to maximize strength? Here’s your blueprint:

If you’re like me then lifting superhuman weights is not high on your muscle building to do list. I have never been a fan of getting under enormous amounts of weight unsure if my back is going to blow out.

Don’t get me wrong, I love lifting with intensity, but I have dozens of ways to do that without lifting “powerlifting style” heavy. Hint Hint: I hate powerlifting kind of workouts.

However, I do accept that scheduling phases of training that focus on enhancing pure, bar-bending brute strength is necessary to look better in my Facebook profile pictures. I sure don’t want some smaller dude who’s got more “functional strength” to out perform me when I’m assisting my sister-in-lawy carry a 500 pound piano down a steep set of stairs! (I’ll save the story for another day).

If you want to start being as strong as you look then it’s time to try out these three beginner muscle building workouts for strength.

All Lifters Apply

Even if you’re not a beginner or have never lifted heavy before, this is an excellent introduction program for beginners.

At some state in your muscle building career, it’s critical to dedicate a stage of your lifting to a strength-focused program. This is a critical element many muscle building programs for beginners neglect. Long term success in bodybuilding is based on building a strong foundation. Here’s the blueprint for strength:

Guiding Principle…

The design of your program is based on the guiding principle of repetition – i.e the number of rep performed in a set, as well as the frequency of the workouts.

You’ll be doing each whole body workout three times per week because we want your nervous system familiar with the path of the bar on each exercise.

The purpose of this program is to get your central nervous system adapted to the heavier loading. Your CNS is basically the “computer system” in your body that sends signals from your brain to your muscle so you can perform the movements safely.

Your rep range will start high, using lighter weigh. Ever two weeks you’ll decrease your reps and increase your weight. As simplistic as the muscle building workout below looks, it’ll turn you into a new man.

Santorini Greece a few weeks ago on my Honeymoon. Lots of water!

After Six Weeks…

Your body is going to be ready for a program that relies on more than nueromuscular adaptations. The biggest improvement you’ll notice after this program is the starting weight you are used to lifting. It will be much higher which means new muscle gains.

Program Notes:

• Perform this workout three times per week if you’re a beginner with less than one year of training. Go to a new routine after 6-weeks.

• Hire a trainer or workout with an experienced lifter who can teach you how to do each of these lifts. I do not consider these “beginner” exercises and they are being prescribed with the assumption you are doing them with supervision or coaching.

• Switch up the order of exercises each workout. You do not need to perform it like this each workout.

• Rest no more than 90 seconds to 2 minutes between sets.

• Use a controlled but explosive lifting speed. You should be able to do an isometric hold for at least one second at the top or bottom of each movement if necessary.

• Perform light aerobic activity for at least 10 minutes before your workout. Light stretching, static or dynamic, is recommended too.

• Compliment this workout with any of the muscle building meal plans you on this website.

Gauge Yourself

How do you know if you’re strong or not? I stole this one from a friend because I believe this is a pretty accurate gauge for you to determine whether your strength is fair, good or great. I like it because it’s relative to your bodyweight. In fact, I recommend you note your results before the program and record your final results at the end of the program.

NOTE: These recommendation are for intermediate and advanced lifters so beginners do not fit into these standards. Consider a 200 pound man. He should be able to bench press 200 pounds, squat 600 pounds and deadlift 600 pounds to be considered great.

Where do you fall on the spectrum? Post your stats below. Do you think these are realistic gauges to shoot for? Share your thoughts and answers below.

Talk soon

Vince Del Monte

By Vince Del Monte

If you’re a beginner bodybuilder and your approach to training is selecting bodyparts based on, “Hmm, I was supposed to train chest today but my triceps are still sore, so I’m gonna train legs because they’re not sore…”

If that’s your approach to program design and it’s working for you, keep at it and don’t let me fix what’s not broken.

However, if you’re a skinny guy trying to figure out how to plan your week, you’ve come to the right website. This article is not an exhaustive breakdown of all the dozens of bodypart splits you can select. I’ll do that in another day. Instead, we’re going to consider some key elements for constructing your weekly training routine and bodypart combinations.

Some reasons you’ll find are purely based on my own experiences on my own naturally skinny frame and also based on the hundreds of skinny guys I trained for six years as a Personal Trainer before running VinceDelMonteFitness.com full time from my home. Some reasons you’ll find are based on research for you academic nerds reading this :)

This article covers some rules to help you put each muscle group in the best possible position to optimize muscle growth.

Flavia, my wife, and I just finishing a walk to the top of Mount Vesuvius in Naples, Italy. Hikes are great forms of cardio!

Have You Ever Tried To Chase Two Rabbits?

As the old Proverb says, if you try to chase two rabbits, you’re sure to lose both and this is how you should view your training split.

Each day you wake up is a new day to turn your skinny and average looking frame into a savage beast that commands respect from your friends and gets women to smile and turn towards you instead of sneer and walk away from you.

Every day is an opportunity to invest your time into the gym – not spend your time in the gym – and create a body that tells the world that you are in control and have the power to go out and get whatever you want in life.

Stop going to the gym and wasting your time trying to hit multiple bodyparts when assisting muscle groups are not even recovered yet. How in the world do you expect your muscles to grow if you don’t position them on a day with a fair shot to train to the max?

You need to design your weekly training split to compliment the previous and following workouts to create the most opportunistic environment for growth. This is much easier said then done and does not mean that today’s workout is the one-and-only split that will work.

It’s an example of a nearly-perfect split. The purpose of this article is to understand that today’s success is based on what you did yesterday and tomorrow’s success is based on what you do today. The way your split is designed is directly related to creating the optimal training environment and will predict how your body performs in each workout.

Lack Of Planning Could Look Like This…

• Arriving at the squat rack only to find your chest is extremely sore from yesterday’s chest workout. This distraction towards your chest and tightness will be a hindrance to your leg training.

• It’s arm day but your biceps are feeling tight and swelled from all the close grip chin ups you did yesterday on back day. So much for a killer back blitz today since your biceps are still sore.

• It’s chest or shoulder day but your triceps are still experiencing deep muscle soreness from the insane tricep supersets yesterday. So much for setting a new personal best in your bench press today.

You may consider this common and something to “get used to” but it’s a reflection of poor planning or lack of planning all together. Let’s work with the next 7-days on your schedule and piece together a well-designed program.

If this seems like too much work, then you’re probably not that serious about changing your body.

1) Keep the big muscle groups away from the small muscle groups:

We’re going to train arms on Monday. This provides multiple advantages: You need your arms fresh for when you train chest, back and shoulders so we don’t want them on back-to-back days or else the big muscle group will suffer. We also know that science tells us that pairing up agonist/antagonist muscle groups provides a boost in strength to the second muscle group trained. The key is to switch the order you train your arms each Monday. So if you start with biceps this week, start with triceps next week.

2) Legs get their own day:

Thank goodness! It’s not wrong to train legs with other muscle groups but for skinny guys it’s best to give them your full attention since it’s such a big muscle group and demands so much of your body and heart. Since your arms are pretty much useless during leg training it does not matter how sore they are from yesterday. Plus, if you have energy to train a second bodypart on leg day it’s a good sign you’re not training hard enough. Lastly, your appetite should be sky high after leg day which will keep you compliant to your high calorie meal plan which will have carry over to growing your arms recovering from yesterday.

3) 2 day off 1 day on. 2 days off repeat.

This is probably the most popular and most effective muscle building split developed for skinny guys. This is called strategically placed rest days. I found that glycogen reserves deplete heavily after 2 days of continual training and taking a day off helps prevent lowered glycogen levels so you can train fresh. You can be sure that you won’t carry any hormonal or nervous system fatigue into Thursday and Friday’s workouts too. The extra day on the weekend fights against the overall weekly fatigue.

4) What! Chest and shoulders on the same day?

Although these are both big upper body muscle groups it’s one of my favorite bodypart combinations. Especially when your triceps are fresh and they will be since it’s been 72-hours since Monday. Your chest and shoulders have no excuse not to go till they blow! The chest and shoulders also have a lot of overlap since they are both pressing movements and the anterior head of the shoulder works a great amount during chest movements. I include the upper traps on chest and shoulder day since they heavily involved in shoulder work.

5) Back blistering blitz!

It’s not uncommon to get light headed during a back workout, similar when training legs. Back requires your energy reserves to be high and no tightness in your legs or lower back that stabilize during many back movements. Plus your biceps need to be fully restored to get the most out of heavy rows and weighted chin ups.

6) Active or total rest days on Saturday or Sunday

A great protocol is turning Saturday into a cardio, ab and calf day. Perform some light cardio for no more than 40 minutes and add your leg and calf routine. These bodyparts will not interfere with your other training. Enjoy your other day off and remember that growth occurs when you’re resting and eating. Isn’t the bodybuilding lifestyle great?

Conclusion

This routine is not perfect. I would give it an expiry date of 4-6 weeks. Training a muscle group only once a week goes against many of the programs I’ve designed in other books and videos but the purpose of this article is to get your mind thinking about bodypart optimization. Are there minor tweaks or changes you can make in your current routine to make it more responsive?

The key to much of my bodybuilding success has been going to the gym without uncertainty cause my days are well planned and set in advance. I don’t waste energy in the gym thinking, “I hope I’m doing the right program…” I know I am because I designed it in advanced and considered the six rules I just shared with you.

Now it’s time to do the heavy lifting and hard work. The growth will come soon.

Vince Del Monte

P.S. Okay, I want to hear from you. Tell me one change you’re going to make in your routine, if necessary , to optimize your split. If you can’t think of anything, then don’t fix what’s not broken. Share your comments and advice below.

If You Liked This Article Please Hit The “Like” Button Below. Thanks.

By Vince Del Monte

Bodybuilding has changed my life – for the better.

After I transformed from a 149-pound, lanky, cross country runner to a 190-pound National Fitness Model Champion, I discovered the multitude of positive benefits bodybuilding has to offer.

Whether you want to build intimidating muscles, tighten up your midsection or slim down, it’s all possible with a bodybuilding lifestyle and a strength training routine with weights.

Whatever your reasons for wanting an attractive and muscular body, you need to start with a clearly defined program to ensure you get started on the right path. If you’ve a beginner bodybuilder (less than one year of weight training experience) then start following the beginner’s muscle building workout below.

Good News: The best muscular gains typically come in the first 6-12 months so be prepared to see your body, and your life, change in the very near future.

Bad News: There are no magical short-cuts to muscle growth. Stick to the program below and you’ll be 3-months closer to your goal instead of 3-months further from your goal.

“Skinny Vinny” in 1996 at the World Junior Triathlon Championships in Cleveland, Ohio – Proud of my Country, not so proud of my body!

Here are a few pointers to consider before starting:

• Be realistic but think big. Being realistic does not mean you can’t have big goals. In fact, I recommend you strive for big goals or else what’s the point? Be honest with where you are today and where you can be in three months from now, one year from now and three years from now. Keep focused on your short terms goals and remind yourself that they are moving you closer to your long term goals.

• Commit yourself to three months before assessing your progress. Let’s fact it, you want results fast and yesterday. So do I. Although it is possible to see over night results, don’t become frustrated during your transformation. Be happy with every gain you make and appreciate that sculpting your body takes time. Change occurs in spurts over a period of time.

• Training in the gym is only half the battle. Training your muscles in the gym in only half the equation and simply sets your muscles up for the potential to grow. What, how much and when you eat plays another critical factor. When you go to sleep plays another and what supplements you take can influence the rate your physique develops too.

Now that we have that out of the way, you’re ready to get started.

The Beginner’s Muscle Building Program

The muscle building for beginners consists of 15 exercises, using basic movements, a pyramid rep/set scheme, change in exercise order, training three times per week and followed for three months.

Each workout should start with at least 10 minutes of aerobic exercise like running, skipping, rowing or walking on an incline. Light stretches with some arm circles in both directions are excellent to warm up the shoulder joint and loosen up the connective tissue, tendons and ligaments. Be sure that you’re sweating before you head onto the gym floor.

The Sets and Reps and Rest

Month 1: Perform 1-2 sets of 15-20 reps increasing the weight each set. Start each workout a little heavier than last workout. Rest for 30-60 seconds max between sets.

Month 2: Perform 3-4 sets of 10-12 reps increasing the weight each set. Start each workout a little heavier than last workout. Rest for 60 seconds between each set.

Month 3: Perform 3-4 sets of 6-8 reps increasing the weight each set. Start each workout a little heavier than last workout. Rest 60-90 seconds between each set.

Enjoying the pool bar in Nice, France a few weeks ago while on my Honeymoon!

Altering The Routine

If you’re finding the routine a little aggressive break the workout into two different days and do exercises 1-7 on Monday and Thursday. And do exercises 8-15 on Tuesday and Friday. This would give you a total of four muscle building workouts a week instead of two.

Extra Notes

• The most important aspect is learning the exercises. Either pick up my own muscle building program and you’ll see how each of these exercises are performed. Or else hire a trainer or train with a friend who can safely coach you through each one. A couple of sessions with a professional trainer is a great investment at this stage of the game.

• Consider stretching in between exercises. This can help improve flexibility, muscle growth and muscle recovery. It will also help you get more “in tune” with the feel of your muscles.

• Notice that you are changing the order of muscle groups being trained which will prevent muscle imbalances from being performed. The variety of exercise order will give different muscle groups opportunity to train earlier in the workout when they are fresh and can go harder.

• Really focus on familiarizing yourself with the exercises before lifting any serious weights. The name of the game in bodybuilding is building muscle size and strength, not seeing who can lift the heaviest weights. Lifting heavy weights with bad form is a guaranteed way to injury yourself.

• If the weights feel extremely heavy one day, don’t panic. Having low energy days and high energy days is normal. As you become more familiar with your body, diet and recovery you’ll be able to control your performance more accurately.

• Don’t train to failure in the first month. Hit your goal reps every time and do extra reps to make the workout tougher. Each month will progress you to heavier weights to be patient and trust the program. It’s very critical to get each movement fixed in your mind and to be a master at it before bumping up the weights and “pushing it.”

• Sometimes changes to your physique don’t become noticeable until the second or third month. This is when your motivation will skyrocket so trust the program and be confident that a new surge of motivation is just around the corner. This mindset will help you stay positive if your gains are initially slow.

• Finish each workout with at least another 10 minutes of cardio plus some light stretching on your tighter muscle groups.

Conclusion

At the end of your third month you’ll have laid the foundation of a strong, shapely physique and your mental and physical state should be improving dramatically. At this point in the game it’s time to consider a new program and bigger-picture goals.

It’s critical that you commit to this first three months and not switch your program. The easiest and worst habit you can develop as a beginner is not finishing your first program and turning into a classic “program hopper.”

Understand, there is no perfect product as you learn more about bodybuilding and your own body you’ll be able to develop an instinctive sense as to how to manipulate the training variables and when it’s time to make a change.

Of course, the best place to for fresh and new muscle building information on fine-tuning your workout routine is always VinceDelMonteFitness.com!

Until next time,

Vince Del Monte

P.S. If you’re a beginner bodybuilder I would love to meet you and hear your story. What’s your name, where are you from and what has motivated you to start a bodybuilding workout? Leave your comments below.

If you’re not a beginner, please leave your number one piece of advice for our beginner bodybuilder friends. Your knowledge and experience would be very appreciated. Leave your input below. Thanks.

Click the “Like” button below if you enjoyed this information. Thanks

BEFORE Maximize Your Muscle Picture: Husein

AFTER Maximize Your Muscle Picture: Husein

Hi every one my name is Husein J My biggest challenge that I’ve been through in my life was building up my body. I started weightlifting 2 years ago when I was at the end of grade 11. As what normal teenage skinny kid always wants to have a bigger muscular body.

For me seeing older bigger men with massive man “jugs”, thick back, massive arms that got nearly every single person’s attention inspired me to lift weights. I didn’t have much knowledge on how to build my body so I use to go to the gym & pretty much do nearly every possible machine in the gym. “It felt great but I didn’t see ANY results at all.” I got sick off wasting my money on gym membership & powders after nearly a year of getting NO results.

I’ve tried everything the pyramid routine, 12 rep ranges, doing as much as u can on single weighted dumbbell, my body just didn’t respond to gain any muscle! I play basketball and Rugby, in rugby players need to be super strong and BIG and guess where was I playing? “The BENCH.”

So at the end of last year I received an email from Vince that he will be revealing a new program that hits 12 different anabolic targets. Most of all it mentioned that their will be different exercises EVERY MONTH so that we don’t get sick of the same old thing! Honestly I thought that this would be the same thing as the magazines and other internet lies that I red. I had nothing to loose.

When I received the 100 rep, straight away looked at the DVD, photo copied the program and I was off to gym. A month later I measured myself and gained couple of cm all over my body which gave me a massive confidence boost to keep going!

4 months later I’m double the size I was, super defined and I was asked to compete in the body building contest this September. As for Rugby I nearly play the whole game without getting subbed off Juntil now this program is truly the best body transformer that I’ve seen, “and I’ve tried heaps!

Husein Al Shakarji

Vince:  On a scale of 1 to 10, how hard would you rate building muscle?  10 being the hardest.

Husein: Well it all depends on if u know how to build it, like for someone who has no idea about building muscle would be extremely hard but for more experience people would be more easier but physically its an 8 but when your on a diet to get shredded its defiantly 10.

Vince: What was your number one reason for wanting bigger muscles?

Husein: To feel more confident around the people who I hang with and also to find a healthier and more exciting life style.

Vince: How old are you and where are you from?

Husein: I’m 18 years old and I’m from Townsville, Australia

Vince: What do you think is more effective?  Machines or free weights? Why?

Husein: It all depends on what type of muscle you try to train. Free weights are very important, it requires balance and also feels lot heavier then machines, which stimulates more muscles during the workout. Machines are designed to hit a particular muscle and also their are better resistance then free weight, for example cable preach curl or leaning behind back cable fly. We need both to gain the best amount of muscle.

Vince:  Tell me about some of the different programs you tried?

Husein: I’ve tried a lot, books, looking at people and lots of internet sites. I’ve tried a book called “maximum muscle plan” in 12 weeks but didn’t get any results & I got bored with the same exercises. “Muscle” by Ian King, ill tell you the pictures looked absolutely stunning, a model with his six pack doing them & it caught my eye lol.

Off course the “internet” it’s free and it has all these big defined male and female on them. From all this the only thing I learned was 2-3 sets of 10-12 reps makes muscle and that’s pretty much all I use to do, go to different exercises and try to get that rep range. It worked for the first 3-4 weeks but my strength went down and I couldn’t do any more weights.

Vince: Why do you think your body responded differently to my program?

Husein: Not only because theirs different exercises to hit different muscle fibres every 4 weeks, but also their was no over lapping the same muscle. For example I use to do 3 sets of barbell bench press then I did 2 DB press then after I did 2sets of machine press. I had lack of knowledge and also they all hit the same muscle. During phase 1 my strength went up very high and very quick, then phase 2 was a total different thing, it made my stamina high and it was hard for me to breath during the session but I really enjoyed it because it gave my back a total different look and its truly named Vinsanity.  Now I’m in the last week of phase 5 (5^th month) and it has giving me the strength and size but also the leg muscles that I’ve never seen. Many people only train their upper body and not legs (I was one of them) but they don’t realise how much leg session stimulate testosterone to build more muscle. Also in your booklet and DVD you tell us about the type of nutrients, supplements, recipes and also life adventures that I enjoy to read as well J

Vince: Who asked you to compete in a bodybuilding contest and did you agree?  Tell us about that.

Husein: Theirs a personal trainer called Tony Tsompanellis, he has trained many natural bodybuilders around the country and also over the states. Him self was one of the greatest body builders who won the Australia and southern hemisphere championships for couple of years.

Most of the time that I go to the gym I see him training massive guys, and during phase 2 he was impressed by the energy level that I was doing it with having short amount of rest as well. He told me that I could have a chance of winning the under 19years and under 70kg open title.

That literally gave me a massive confident into how much effort I put in my training and it also made me work harder. I told him I might go for the comp this October but I still feel that I need to gain a lot more before I join it specially my upper chest, obliques and calves. Hopefully the next couple of phases do it for me and ill be able to win it easily. J

Vince: How was lifting weights improved your abilities on the Rugby field?

Husein: It made a dramatic change, their are lot big guys who play rugby and most of them are fat. As for skinny guy like me, trying to tackle them or them running at me was VERY scary!!! I was only used as a kicker or to jump and catch the ball for our team, that’s why I joined basketball because it’s more a skinny guy type style of game. Since joining your program and gaining size, strength and muscle I became more confident in rugby training and started to tackle the bigger guys which gave the coach a surprise look. Now I’m scoring couple of tries a game and also tackle lot of people without getting that voice in my head of  “man I’m gonna get smashed right now” lol.

Vince: What was your nutrition during your transformation?

Husein: For a skinny guy I needed lots of carbohydrate and protein. Even tho fast food has lot of carbs I still didn’t eat any of them. I mainly had eggs, fish, steak, pasta, protein shakes, lots of vegies, fruit, rice and generally real food that had a slight high carbs in the first 2 months. Then as the transformation contest came I started to cut down on carb. More eggwhites with less egg yolk, fish, breast chicken without the skin, (no rice, pizza, chocolate, potato, white bread), plenty of veggies, nuts and basically high protein food. And offcourse no alcohol AT ALL!!!

Vince: In total, how much muscle did you gain?

Husein: As what you can see in the picture I’m not a bulky guy, I don’t like to be just big with no definition. The only way I know if I should cut down my diet is if I start to see my six pack disappear.

For me it has been an amazing 5 months and I would love to see myself at the end of this 12 month program so hopefully Vince makes a better program later on. J

When I started I weighted at 60kg, now 5 months later I’m at 71 kg and happy. “These measurements are without tensing”:

At 60kg:                                                        At 71kg:

Chest: 91cm                                                  Chest: 98.6cm

Waist: 72.5cm                                               Waist: 76cm

Shoulders: 109.5cm                                       Shoulders: 116.5cm

Right arm: 29cm                                            Right arm: 32.4cm

Left arm: 29.5cm                                           Left arm: 32.5cm

Right leg: 51cm                                             Right leg: 55.2cm

Left leg: 51cm                                                Left leg: 55.6cm

Right calf: 35.5cm                                         Right calf: 36.7cm

Left calf: 35cm                                               Left calf: 36.4cm

Vince: What’s your number one piece of advice to guys who want similar results like yourself?

Husein: Seriously if you don’t see a slight gain after the 1^st month and a half then it is not the right program. In every program I’ve taken a “before and after photos”, because I find it easier to see my progress and in this program I saw plenty of it. I think Vince is putting up another chance to grab this program in September and if u guys don’t have it you should give it a try. It seriously works better then anything you’ve tried and if u didn’t get any results after the first month which I doubt it then return it with your money back as well. As what my parents and people have told me was “learn from other people’s mistakes to try and not fall through them.”

I say this because I was one of the magazine and internet victims, and as a friend I really don’t want you guys to fall through them.

END OF INTERVIEW

Got a question for Husein?  Fire away.  Post your questions and he’ll help you out while I’m on my honeymoon for another few days.  Don’t forget to wish Husein a big congrats.  He really filled out nicely!

Vince

These motivational stories will show you everything you will ever need to know on how to finally create the body of your dreams.

Feeling unmotivated? Well, look no further. Your fellow bodybuilding and fitness enthusiasts are here to give you all the drive you’ll need!

BEFORE PICTURE: Bruce

AFTER PICTURE: Bruce

“THE MOST COMPLETE AND CHALLENGING WORKOUTS”

“When you came out with the MYM program in Jan 2010, I thought that if the master sculptor for bodybuilding has a new program I wasn’t going to pass it up. I also felt you threw down the gauntlet when you said this was only for those really serious. I wasn’t about to pass up the challenge! Also, I wanted to see how a 63 yr. old body would respond to this level of workout. These were the most complete and challenging workouts I’ve ever been involved in. I was sore in places I didn’t think you could get sore!

Like all involved in the MYM program, it has taken lots of work, sweat, tears, consistency and eating healthy. Stay the course and you can achieve what you dream to have. At 63, I hope I’m an inspiration to those looking at these photos – young and old.

I appreciate the need to be in good shape and healthy at my age. I see too many my age that aren’t in good physical shape or in good health who are getting ready to retire. It is unfortunate for these people because they are going to be sitting on the sidelines or worse yet in the bleachers watching others as they play on the field of life! I prefer to be out there actively enjoying life because I’ve chosen a life style that enables me to thanks to your programs!”

-Bruce Macdonald MPH, RM(NRM), CSP,  Durham, North Carolina

Vince: Congrats on your recent transformation.  How do you feel about it?

Bruce: I enjoy looking and feeling good. Having put on more lean muscle since I finished the 6 Pack program has helped fill out my physique. While I’m impressed what I have done in 16 weeks, I still have not achieved the level I want.

Vince: It must take a lot of discipline and hard work to transform your body at 63 years of age.  Would you agree?

Bruce: I chuckled at this question. I simply don’t view myself as 63 whatever a 63 is supposed to be/look like. In my mind I’m still a “young stud”, well maybe not THAT young!

I’m sure it took a lot of work for everyone on the MYM to transform their bodies regardless of age. I think too many people believe just because you’re over 60 yr. old you’re limited in what you can do! Not true. Sure recovery time may take a tad longer than when I was younger. I’m certainly not able to do what I used to do when I was younger. And there are years of accumulated aches and pains. However, I never let being over 60 yrs. old stand in my way. Any goal you want to achieve takes discipline and hard work no matter what age.

Vince:  What is one thing you think you could have done to improve your condition more in the past 16-weeks?

Bruce: In looking back over the 4 Phases, I would have tried pushing more heavy weights. Part of holding back was from past injuries to my shoulders I had gotten in racquet sports that hampered me from doing heavy weights for some exercises. I found, though, the exercises I did do has helped stabilize my shoulder as I’m seeing in Phase 5 when lifting heavier.

Vince: How did you get into bodybuilding and fitness?

Bruce: Since I was a kid I was always active. In High School I did cross country and track. In college I took as many PE courses as I could to stay fit. Part of my drive to be fit comes from seeing how unfit my Dad was. He smoked and drank too much, having the skinny man’s beer belly. At the age of 62 he passed away as a result of being in poor health. I vowed I would not let myself get like that. This picture has been interwoven in the matrix of who I am and how I take care of myself.

Weight lifting hasn’t been a strong point with me until the last 3 years. Most of my lifting was to simply keep strong enough for the racquet sports I did. I really had no game plan when it came to lifting.

When our club closed there weren’t any other places around that had squash courts resulting in me finding a club to workout in. My workouts were totally unstructured. Doing the same old thing I had in previous years. One day I happened across your web site. One thing you said that hit home was “If you don’t have a plan when you workout then you’re wasting your time in the gym! Look around you. How many are still where they are physically this year as they were last year?”

Yep, that about described my workouts and the results I wasn’t getting. I decided at that point to get involved with the 6 Pack program to lose the body fat I had gained and go for the ripped look.

I’d like to add a sidebar to this answer because I think your readers need to read an example that illustrates the importance of your statement “You put small deposits into your account when you work out.” The event is another factor that continues to drive me to be fit.

In 2002, after an annual physical, I was told I needed to have heart surgery to repair a valve. If I didn’t then I wouldn’t have many years left to live. After the surgery I spent 5 days in the hospital and then was released. It would be two weeks before I had my follow up examine and could get back to my normal routine.

I realized when I was home that I needed to get out and walk to begin the process of building up my strength. If you’ve never had major surgery, you just cannot imagine what it takes out of you!

Having been disciplined in working out was a strong force to get me going. The first day I went a half block. It was as if I had done a marathon! I was exhausted. I didn’t know if I could make it back home!  In subsequent days I was out again going farther, pushing to do a personal best.

By the end of two weeks I was doing 2 miles at a pretty good pace. Once I was given the O.K to go back to the gym I was in there doing light cardios and weights to continue to build up strength and endurance.

I attribute my ability to bounce back fast to the deposits I made in my account over the years that I worked out. I didn’t anticipate having heart surgery and I don’t think anyone can forecast when a health event will arise. Making those deposits, though, WILL give you a significant edge in recovery.

Vince: At what point did you decide to take your bodybuilding goals very seriously?

Bruce: Once I saw the results after 32 weeks on the 6 Pack program, I decided to go for your NNMB program.  I had only done 3 months when you came out with your MYM program. It was at that point I decided to kick the bodybuilding up to a whole new level. To give you a time reference, I started the 6 Pack in 2009 so I really haven’t been involved in a serious program very long.

Vince: What’s next for you in terms of physique and life goals?

Bruce: I still want to have a physique like you so I’ve got plenty of work ahead of me. I would like to see what being 180lbs of lean muscle and 7-8% body fat is like. This means putting on about 10lbs of lean muscle. I think this can be done in the next 16 weeks.

Vince: What was the most impressive result you experienced on MYM?

Bruce: The most impressive result I got from the MYM so far was increasing the size of my biceps and thighs. My biceps have always lagged and seem never to respond to whatever I did. This is one area I really pushed as much as I could.  Phase 4 may have been the point that really got me over the plateau. And it was at that time people started making comments about how big my biceps had gotten! As far as my thighs are concerned, my legs have always been the strongest part so the increase came as no surprise.

Vince: What is the biggest mistake older fellas are making in the gym who want to build muscle?

I think the biggest mistake most people, no matter what age, make in the gym, is they go in without a game plan. They have no defined goal in mind, consequently they have no direction! I feel you need to define what it is in the long run you want to achieve. Once you have that clearly define in specific terms, then you’re ready to put together a map of how you’re going to get there and what your milestone will be.

Vince: What is the biggest tip for managing your belly and keeping a firm and flat stomach?

Bruce: I found that diet is the key to being successful. I once thought that doing umpteen ab exercises was the trick. However, as I learned, if you have strong abs but lots of belly fat, you aren’t going to see those abs.

Eating clean and being disciplined in your diet, with the occasional splurge, goes a long way to have the stomach you want. For me it is eating less carbs and more protein. It took me a while to figure out what my body responds to.

What everyone needs to figure out is how THEIR body responds to a specific diet. If you’re not seeing the results you want then you need to change up one aspect and see the results you get. Keep changing one thing at a time until you hit the right solution.

I don’t feel that one diet fits all and not all diets fit a particular personality. I like a diet that is extremely simple and doesn’t take a lot of thought to do and has tasty meals. For me, I find David Ruel’s plans are great. He has fantastic recipes in his book that meet my criteria.

Vince: Did you tweak the MYM workouts or nutrition at all based on your age?

Bruce: I didn’t do any tweaking. Age played no role in how I approach the MYM workouts. I may not have set any record time in finishing the work out, however, failure to finish was never an option.

I adjusted diet according to the workout intensity. When cutting I just ate 2000 cal high protein less carbs.

Vince: How about supplements?  What role did they play?

I take multivitamins, Omega 3 oil, creatine, whey protein powder, and glucosamine. Since all these work on the cellular level, I couldn’t tell you what results the supplements have had. I know they do work for cellular protection against free radical, and help to build muscle.

Vince: Final advice to our over 60 crowd who want to get buff and stronger than ever?

Bruce: From my perspective, age isn’t a limiting factor or an excuse not to work out as long as you don’t have physical and health issues.  Learn how to eat healthy by incorporating meal plans that are simple and good tasting.

Establish what it is you want to achieve physically in specific terms and define the time you want to achieve that goal. Set milestones to make the ultimate goal more manageable. Then, get yourself a game plan before you go into the gym. Vince has a variety of work outs to meet most needs and level of experience.

Once in the gym stay focused on the workout and don’t get distracted. For me the gym is no place for chit chat or cell phones when working out. Save that for afterward.

Be consistent in your workouts – failure to workout is not an option in most cases. During each workout, set a personal best in weight or sets or reps., this will give you a sense of accomplishment and help you see improvement.

Take before photos and after 4 months take another photo to see the improvements. Seeing results helps keep you motivated.

Become a role model of fitness and inspire others to workout. Help eliminate obesity that is rampant worldwide.

END OF INTERVIEW

Pretty impressive eh?  Now it’s your turn to congratulate Bruce and ask him some questions and I’ll get him to help you out.  Post your comments, congrats and questions below.

Vince

BEFORE Maximize Your Muscle: Tom

AFTER Maximize Your Muscle: Tom

“I probably don’t fit your typical readership as I am 53 years old. The way you introduced your program caught my eye as you said it was geared towards people that have been training for awhile and didn’t shy away from hard work. That was enough to get me in. Honestly, when I think about it I believe it was your work ethic that I have seen and some of your comments about the way some or I should say most people “exercise” that made me take action and say this was for me.

I absolutely loved Vincesanity! Strength and endurance through the roof and started to get cuts where I never thought possible on me. Your insights for living life, the wisdom you have already gathered for a young man of 30, your passion to develop the human body all come through in your material. I would encourage anyone young or not so young, if you don’t like what you see or who you see in the mirror get off your butt, take action and get your life back! ”

TOM BODD
CRESTON, BRITISH COLUMBIA

Vince: When did you start bodybuilding?

Tom: I have played around with BB since I was young…probably like the rest of the guys in Maximize Your Muscle and the rest of your readers but when I was young there wasn’t this kind of info available like there is today.  About 8 years ago I had a tragedy in our family so I had to find an outlet for myself, so I would say in the last 7 years I started kickboxing and then a few years later I did some casual weight training on my own. Nothing to serious. I’ve been reading your material for quite sometime now and when you introduced Maximize Your Muscle as an advanced program I became very interested in that. In the last 5 months I have made the most consistant gains in the last 5 years.

Vince: What was your biggest obstacle in changing your body at age 53?

Tom: My biggest challenge is keeping myself injury free. I didn’t stretch and warm up anything like I do today. Again following your program as you lay it out. Stretching and proper warm ups have kept me pretty healthy.

Vince: Tell us about your results using Maximize Your Muscle in the past four months.

Tom: My results have been the most consistant in the last four months than they,ve been in the last 5 years. Each month builds on the previous month. Before it was hit and miss but this way one leads into the next so I just kept improving. My strength and shape have changed the most.

Vince: You mentioned that “age is just a number” What does that mean and do you think that any 53 year old can build a body like yours?

Tom: Yes 53 is just a number. To me being 53 brings advantages not disadvantages. At 53 a person should have alot more wisdom, and discipline than someone half my age. My discipline and focus work to my advantage.  I don’t believe in excuses. I believe that anyone with a goal or desire to change them selves can do so.  Just get the right information, apply it with consistency, adjust where needed and you will arrive at your target.

Vince: What separates your mindset from other males your age?

Tom: I don’t think like everyone else. If you tell me it can’t be done I’ll do it anyway just to prove it can be done. I don’t give up and I go harder than anyone I know, well almost anyone!

Vince: What would the #1 secret you maximized to get your razor sharp jaw dropping abs?

Tom: Ahhh the abs. When I train I try to focus my mind and make a connection between that and the muscle I’m working on. Abs are no different. I use a slower than normal rep tempo and really squeeze the abs, also stretch them out often.

Vince: What does your daily nutrition plan look like?

Tom: Nutrition is very basic. I have a huge breakfast as soon as I get up with both carbs and protein. I eat 5-7 times a day consuming most of my carbs in the top half of the day. I eat only prepared foods and never eat anything out of a box. Pretty basic really.

Vince: In your testimonial above you mentioned that “The way most people train is a complete joke.” Elaborate on that and what mistakes can our readers avoid so they don’t waste their time.

Tom: Oh oh I could get in trouble here but you asked.  Most, a very high percentage of people go to the gym and think it’s a social event. Did you come here to work or to chat it up with all your buddies? They do the same workouts day after day month after month they don’t change anything so they don’t change. There is no sense of urgency. It’s just a waste of time for them, but they think they are doing great.

When I work out it’s not a real pleasant experience and I don’t believe it should be. If you want to push your body to look different you have to challenge it not baby it.  It will take it but it will not be comfortable. Most people don’t like to be uncomfortable so they just coast and the results show that too.

Vince: Are you married? What do your kids and wife think of your insane body?

Tom: I have two kids.  My daughter doesn’t say much but my son and I compete with each other. He inspires me to go as hard as I do because I do the same for him. He is very very proud of his Dad.

Vince:  Do you use any supplements?

Tom: I just use the basics: protein powders, creatine and glutimine, and efa’s (essential fatty acides). Nothing fancy. I don’t believe that all that fancy shit they sell to these young guys does anything. I just eat whole foods, that’s enough for me.

Vince: Do you apply any special recovery stategies in the last four months, especially phase 2 when you where working out sometimes 5 days aweek and the workouts were as much as 90 minutes long? Does your body respond better to high or lower volume workouts?

Tom: I ice my legs after a heavy leg day. I find that helps my out alot. As far as phase 2: after the first week it didn’t bother me to much. I just make sure I get enough sleep/ rest. If I don’t sleep well I’m in trouble. I just don’t have the energy if I’m tired I’m in bed by 10pm. Ya, I know that’s boring but that is what works for me. I respond better to high voume training for sure.

Vince: What are your final words of wisdom to males over 40 who want to look like you?

Tom: More trouble. I would tell them to STOP making excuses far themselves and justify why they are the way they are. Set a goal. Get a clear picture of what you want to look like by a certain time and then arrive at that point. Once you arrive, set another goal or get another picture of yourself and go again.

Rome wasn’t built in a day and you won’t be there in 2 months either, but you have to start sometime if that is your desire. Get the right information, apply it with consistency and conviction, clean up your diets, and watch your self grow into something brand new!!

END OF INTERVIEW.

Want some more no nonsense answers that are not watered down?  Tom holds nothing back and I’m sure will hook you up with some straight forward advice if you ask.  Post your questions.

Don’t expect him to sugar coat any answers for you.  Post below.