Today is going to be different – you’re going to help my girlfriend, Flavia, and I.

Flavia is in a wedding taking place in the Dominican Republic in two weeks and I’ll be accompanying her as her bodyguard, I mean boyfriend.

If you’ve ever been invited to a pool party, beach or hot vacation then you naturally do a quick mental assessment:

Is my body beach worthy?

Even though I think my girlfriend is a knock out, she would tell you that she would like to be tighter and more ripped.

I’m not complaining.

I would tell her I want to be bigger and more shredded.

She’s not complaining.

It takes a lot to upset me but today my blood is boiling…  I swear I’m going to find out who these fake bloggers are, visit their home and wait in their driveway with a 9 iron.  Want to come with?

I would never resort to violence… but that’s what I feel like  doing when I just found these fake blog sites are using my after pictures to sell their Acai Berry weight loss miracle supplement.

What REALLY got me mad was that their ads (they usually say “1 Rule To A Flat Stomach – Obey” are running EVERYWHERE, even on porn sites  and I was notified by a reader that they saw my FRIGGIN after pic on a PORN SITE, linking to a FAKE BLOG that eventually promoted the  Acai Berry – which is just glorified and expensive fruit juice you don’t need to waste your money on.

Stay with me…cause I’m
typing fast right now.

These fake blogs are not selling just weight loss, they are selling anything that can be sold in a bottle/pill.  They have infiltrated the entire Internet with Resveratrol products, Colon Cleanse products, Wrinkle “Cures”, Men’s muscle building supplements and more.  If you ever land on a fake blog site, get off FAST.

If you see ANY ads that look like this…

1 Rule of a Flat Stomach – Obey

or
3 Rules of a Flat Stomach – You Must Obey

or

New Jersey Mom Got Skinny by Following 1 Rule

or

Chicago Mom Lost 52 lbs following 2 Rules

I filmed this advanced muscle building tips video 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:

How I Beat Las Vegas (actually I slapped it in the face)

1. Be FLEXIBLE.

Normally I would train on Thursday but I made it a OFF day because of the 14-hour travel day and I KNEW I would have no interest in training as soon as I land and have friends texting my phone to meet up.

I had to adjust my training week to make this happen but it worked out perfectly knowing that I would train Friday morning and Saturday morning.

2. Prepare to SACRIFICE.

You can’t have it all. Stay up late, eat like a King, enjoy some “beverages”, train and come back just as ripped as I left – not going to happen. So instead of doing the club’s in the evening I suggested we hit a show for a change. This resulted in saving some money, not waking up with blood shot eyes, going to bed at a reasonable time, and being able to train at 7am the next morning before our 9am meeting. I did this Friday and Saturday morning – yes, in Vegas! I know – I’m different

3. Set Yourself Up For Accountability.

My favorite part about Vegas is the FOOD – it’s a bodybuilders heaven with all the world-class restaurants and service so when our table was ordering appetizers I knew I needed to announce to my friends BEFORE the weekend got started that “I’m dieting” right now. If I reached for the bread basket my buddy would say, “Aren’t you dieting?” That’s called setting yourself up for accountability. I hate letting myself down so this works for me 80% of the time (No, I’m not perfect).

4. Plan A Fast Day.

Whether I’m cutting or bulking I have been scheduling a 24-hour fast day once every two weeks to re-set my metabolism, break craving and naturally cleanse. My only personal tweak is that I have a whey-isolate protein shake (Precision) with 10 grams of BCAA’s (from Blue Star Nutrition) in the morning before I start.

I find it easier to use a “all-or-nothing” approach, especially when I’m in the airport and the majority of my fast days happen in the airport since I travel 2-3x a month. I ended up spending $24 on WATER by the end of my 12-hour travel day but came home leaner and tighter and totally on track to my photo shoot in 4 weeks. I will say – AIRPORT FOOD PRICES ARE A SIN!

5. Keep A Bigger Perspective.

I know people will say, “Come on Vince… this is extreme!” Extreme results require extreme measures. Vegas isn’t going anywhere and right now “going crazy” isn’t one of my priorities so I had to make Vegas work into MY priorities instead of letting my circumstances win over my priorities. I had to also remind myself that I was NOT on vacation. This was business and just because business took place in “temptation-island” doesn’t mean you get an excuse to give in. Sure, your out-of-shape friends won’t give a rip but how will YOU feel about your decisions?

Let me tell you, the more you give in, the easier it becomes to give in next time. Next weekend I’m off to Orlando for 8-days so this past weekend was a good mental-prep.
How Do You Stay Focused?

One thing: You’ve truly got to be IN LOVE with the bodybuilding lifestyle. 100% commitment is required. Divorce or “taking some time apart” is NEVER an option if you truly want to get the most out of your body. You genuinely enjoy eating healthy, pushing your body, talking fitness, reading about fitness and sharing your passion with others. It needs to become NATURAL which is why you always hear, “It’s a lifestyle.”
Will You Be In Tampa Florida This January?

Did you pick up your ticket for the ground-breaking event that myself and 14 other famous fitness authors and coaches have joined forces on? A 3-day weekend called Transformation Domination LIVE. It’s being hosted by my good friend and fellow fitness author Joel Marion.

It takes place in Tampa Florida this January 16-18th and will be an unforgettable experience for all of those who join us, but I need to let you know there are now less than 24 hours left to save $145.49 on the cost of the weekend with the “Buy One, Get One Half Off” special discount ending tonight.

If you haven’t visited the site to check out the speaker line-up and all the cool things we have planned for you, you owe it to yourself to at least check it out!

http://tinyurl.com/yhtpndc <——- Click HERE

Vince

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 building.

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