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 building 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!

Muscle Building Routines To Pack On 15 Lbs. Of Muscle

By Vince Del Monte – Author, No Nonsense Muscle Building

Avoid complacency and ineffective training methods with these proven Workout Routines to Build Muscle.

I believe there are two reasons why men and women today struggle to obtain the well chiselled muscular physique that gets heads turning:

1. They lack discipline
2. They lack correct knowledge

Although the first aspect if completely dependent on the individual, many people don’t have the time during their busy and hectic work schedules to educate themselves and create a routine which can highlight all the muscle groups, effectively stimulate them to promote muscle growth and ensure adequate rest is implemented to ensure this muscle growth is manipulated.

This is where this article comes in, it provides muscle building routines to pack on as much as 15 pounds of muscle in the next 3-months.

Following bodybuilding type training programs is a very effective method of keeping a healthy physique. Many individuals often confuse the term “bodybuilding” with “freaks” that grass the covers of bodybuilding magazines and have abdominals bigger than most peoples legs.

Let me say, this misinterpretation can lead you to missing out on getting that body of a lifetime. Yes, steroids contribute to Mr Olympia physiques, however the factors which can not be neglected are the high calorie diets, supplement intake, intensity of training, lifestyle and mindset.

Warm Up:

Warming up is an aspect of training that is often overlooked.  A standard 10-minute cardio routine is usually enough to get the blood flowing, break a sweat and remind your mind that it’s time to put your effort and focus into the workout that lays ahead.

Examples Of Warm Up Exercises:

• Jump rope
• Slow paced Jog on Tredmil
• Rowing machine
• Light bodyweight circuit
• Bike

Muscle Building Routine #1

Full Body Workout

This workout is mainly focused towards building size and strength. This workout is populated with mass building compound exercises that will ignite growth into your muscles and get your slow twitch muscle fibres working.

This workout should be carried out Monday, Wednesday and Friday each week the main focus should be to improve on the weight you lifted the previous week.

Exercises	Reps	Rest
Deadlift	4x 6-8	90 seconds
Flat Dumbbell Press	4×8-10	90 seconds
Bent Over Barbell Row	4x 6-8	90 seconds
Barbell Squat	4×6-8	90 seconds
Chin Ups	4×10-12	60 seconds
Dumbbell Shoulder Press	4×6-8	90 seconds
Dips	4×10-12	60 seconds
Hanging Leg Raises	4 sets 10-15	60 seconds

As you progress into weeks 4 and 5 of this workout, it is most likely you will be lifting some heavy stuff, I strong suggest getting a workout partner to assist and spot you during exercises such as Squats and Dumbbell Shoulder Press.

Read More >>

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.

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.

I’m a huge advocate of High Intensity Training. I’m the kind of guy that thinks you should squeeze out every last rep to push yourself to the limit of every workout.

The secret is to know how to tweak the volume so you can stimulate each muscle group with high frequency. Bodybuilders would have you believe there’s nothing wrong with forced reps and strip sets.  If you’re not pushing yourself to absolute muscular failure every workout you’re just not going to make gains right?

I believe in taking each set to absolute muscular failure, but not each workout to absolute muscular failure.

I’ve believed that for a long time and I still do. But there’s something I believe in even more and that’s PERIODIZATION, which is an organized approach to cycling different training regimens during a specific period of time.