Train Like A Bodybuilder To Look Like A Bodybuilder?

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

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,  skinny-guy

“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:

Muscle Mistake #1:
“Train Like A Bodybuilder To Look Like A Bodybuilder”

This is the message screamed by everyone in the bodybuilding world and on the surface sounds perfectly logical. However, messages like this mislead millions of guys with irresponsible training nonsense that has infiltrated your mind.

Pro bodybuilders do workouts that could kill a gorilla, never mind the average guy. The number of sets and reps they do and number of times they train a week is RIDICULOUS that will just wreak havoc on your body.

I remember hearing two bodybuilders “juiced up” laughing in the change room while rejoicing about their new addiction,

“I love steroids. I can eat chips and Doritos and still stay shredded and get bigger!”

Sure, they were exaggerating but the truth is that ANY training program works and ANY diet works when you’re using drugs by the truck load. Steroids can make up for anything you are doing wrong.

The Truth About Pro Bodybuilders…

The Truth is that imitating the training of champion bodybuilders is one of the most costly frauds in the exercise world! Because the instruction from elite bodybuilders has no practical relevance for average people like you and me.

People who are without gifted genetic potential, and don’t want syringe scars in our butts or liver damage for oral steroid pills. Not to mention addiction and dependence. Not only is this training advice useless, but it will cause over-training, injuries and illness.

The magazines who share the pro bodybuilders workouts will not tell you that drugs and genetics were responsible for curing their problem of being skinny and small. They claim it’s the supplements and “better training.” Give me a break!

That’s why I wrote my book, No-Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain

vince-before-and-after

I really want you to have this book because it’s the EXACT PLAN I used since I was NEVER amongst the genetic elite and nor did I EVER use steroids during my transformation.

I am like you.

You and I need to follow a different set of rules.

I didn’t have the luxury of unlimited recovery ability nor did I have any interest in getting addicted to steroids or losing control of my training and diet by making the drugs do all the work.

You and I need to make the most out of EVERY rep and EVERY set and EVERY workout. We need to get into the gym and “spark our muscles into growth” and then get the heck out of there so we can eat and start growing.

Oh yeah, I promised to tell you about the argument I got into with the tough guy. Well it has to do with the same info I just shared with you.

I noticed he was following a 6-day Pro Bodybuilder workout from Flex magazine and he asked me, “What do you think of this program?”

I said, “I think it’ll work for guys on drugs and cause you to lose muscle if you’re not on drugs.”

He wasn’t really interested in my opinion. He just wanted me to validate the belief that he should be training like a bodybuilder to look like a bodybuilder.

(Another lesson: You can’t help people who don’t want to help themselves).

HUGE mistake as you now know.

I had to clarify because I really do have a passion for guys who struggle building muscle,

“Dude, you don’t gain muscle mass while you’re training; you gain muscle mass while you’re home sleeping and eating. That program will put you in a state of over training from doing more than your body can handle or recover from so you’re going to look the same every time I see you!

We’ll talk soon,

Vince

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Comments

88 thoughts on “Train Like A Bodybuilder To Look Like A Bodybuilder?

  1. Hi, Vince 🙂
    I’m having a problem here. I’m 16 and I weight 42kg. Yes, I know that I am very light for my age and skinny, to tell you the truth. My height is 165cm. I’ve been eating normally and quite a lot. But I don’t know why my weight never increase and still skinny. I go to the gym not that often but no progress has occur. I need help to increase my weight, gain muscle and not to be so skinny. Any suggestions? I NEED HELP!!! Thanks 🙂

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  2. Hey Vince! I am 16 years old, and i weight 54k
    (119 pounds), I am 170cm(5.57 feet). I have a problem building muscles, i go to the gym 4 times a week for an hour and a half, for the last 9 months now, I still weight the same as i was before i started going to the gym. I took picture every 3 month but it looks like i didn’t build any muscles. Do you have any solutions, or advise you can give me to gain and build muscles, cuz im tired of people calling me “toothpick”,STICK. thanx

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  3. The world needs your warnings about steroids. I and many people find the enormous but steroid built-up body has a gnarled and ugly appearance, unlike well balanced natural muscles. Testicular atrophy is also a consideration for most sane people because one reason many people train is to look good naked before the opposite sex. PBS did a story about a man in England who injected steroids into his biceps to break a record for size. He broke the record, but the size was mostly puss and blood pockets and he almost died of blood poisoning. Another lost the ability to make his own testosterone and went down to 130 pounds after he went off the steroids. Add the cancers and everything else and even in the moderation everyone who starts thinks they can maintain and you are right to take a dim view of them.

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  4. Need more Information about the program, and where to get it! I need to put on muscle cause I’M A SKINY dude thanks!

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  5. Joseph Williams June 24, 2012 at 3:23 am - Reply

    aah oh, your in trouble with you-tube now Vince.

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  6. Great article. Yes, most people at the gym train like they read in the bodybuilding mags, and don’t make much (if any) gains. Some do though, and I don’t ask them if they are taking anything. But most will do far better with a lot less training.

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  7. I was wondering if i could get a tip on how to get more rest ?

    i work the graveyard shift and when come home at 7:30 im pretty tired and thats not all
    i get to watch my 2 yr old and then after school gets out 3:20 i have a 6yr old and the 2yr old till the wife gets home at 7:00pm. so i got the food covered, what should i do about the rest?

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  8. My problem is, I have seriously skinny arms, and while I've been building my foreamrs, biceps and triceps, my wrists are still very skinny :/

    is there anything I can do do increase the size of my wrists, or is that impossible?

    Cheers,
    Danny

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  9. Vince, You can't help someone who doesn't want of your help.

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  10. Hi Vince ,it is good to increasing the no of reps without increasing the weight to develop muscles.

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  11. Yo Vince My Man
    1 Thing
    Your A Bodybuilder Correct?
    Well We Are Training Like You
    So In A Sense We Are Training Like A Bodybuilder To Look Like One
    Juse Not Those Freaky Bodybuilders

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  12. Pingback: Weight Gain Tips Interview

  13. Hi Vince, I’m Mo (21) from the Netherlands, that liitle country which no one knows about :p

    I am a little bit confused as I am reading your view on getting more muscles, with all the respect. May I ask you a stupid question? How do bodybuilders look that extremely muscled. Is that more because the fact they have got perfect genetics or more because the fact they use steoiroids? Because I think it’s more bacause the steoiroids the’re using. Deep inside I want to look like a bodybuilder, but I know that would kill me. So confused ahah

    thanks Vince!

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  14. what kind of food do i eat high protein an sleep…dose alc. an smoking a decrease of building muscle?

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  15. hey vince
    i havnt started any of your programs yet because of money wise but iv been watching your videos and iv changed the way i eat and the things i eat
    i all ready do 2 sets of 50 push-ups and 100 situps and 100 russion twists but i dont seems to be getting anywhere on looking big
    any ideas?
    cheers

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  16. Vince, I am very interested in getting a copy of your book, but I have no way of paying for it seeing as how I am only 16 years old and don’t have a credit card.

    I’ve been lifting weights for years now…but recently I’ve come to a stop in gaining weight…I gain maybe a pound a month if I am lucky! I’m 5’6 142lbs.. and I’m pretty muscular for a guy my size and my friends notice it… but I have the same problem that a lot of others have with size… the good old “if your taller, your stronger” thing… that statement is the most anoying thing for me, that is why I’ve always worked out to prove all of them wrong. But the problem of not being able to gain any more weigt is kind of affecting my goal to shut all these people up.

    Would love to know if there would be some other way I could pay for your book that way I can achieve my goal.

    – Fric

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  17. Sounds good, I understand now.

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  18. @jonathan green – I see your point about the “freak” comment, but that was in regards to what Vince was saying above. However, we are in total agreement based on your last comment, so I don’t see an issue with us at all. Again, it takes a lot of work to get that huge regardless of the amount of drugs you take, so again, we are in agreement.

    So let me reiterate what I was saying: looking like a “freak” takes work, not that they are “freaks”. 😉

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  19. @Sean – haha be careful who I reply too. I can message anyone about anything because I am not afraid of being wrong. I don’t like the phrase “Steroid Freak” Thats all my beef is with you, Dorian was the best bodybuilder in the world for years and he used steroids to help him get there. The stigma attached to bodybuilders through such phrases as steroid freak or roid monkey, is unjust, it makes it easy for uneducated people to say, “hes only that big cuz he juices”, And it is not that easy at all. Just look up his offseason meal plan it will frighten you. I think natural and IFBB bodybuilders deserve the same respect. They both have to eat and train for their goals consistantly but one uses other things to get to the next level. Now that aside I train using mike mentzers philosophy. I think High Intensity Training is very beneficial over volume training to natural bodybuilders especially. Because you implement progressive overload without doing so much volume that you overtrain. It seems the smartest technique that I have come across so far and works well for me. Cheers, Jon

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  20. @jonathan green – I think you missed my point earlier, I was putting Dorian on a pedestal. Re-read what I wrote. I did watch the movie bigger stronger faster and have been well educated on the subject of steroids. It is also why many have taken them but don’t look like a bodybuilder “freak” because that takes work! I also mention what Dorian’s work out philosophy was: Mike Mentzer’s Heavy Duty principle, so be careful who you reply to. 😉

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  21. @ian – Ian I agree with you about your view on steroids. It is too bad that you have panic attacks and miss some meals. But one suggustion I think that could help you is to start blending good carbohydrates in with your protein drinks. For example you could add some frozen berries, dry oatmeal, Ezeikeil cereal, strawberries or any fruit really and use skim milk instead of water since it will also up your nutrient intake. This way once you blend your good carbs and protein together it is basically the same as eating a normal. But remember to get as much food as possible from solid sources. But in your case the protein and carb combo would be much much more beneficial to you. if you are short on cash i would recomend oatmeal for you to blend in with your protein. Remember you can be creative with your combinations also. there are endless things you can blend with your protein. I hope this helped you, Remember, Train hard (and smart) and eat as best as you can under your circumstances and I am sure you will get results!

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  22. @Sean – Steroids were made for medical purposes in the beginning. Dorian Yates is a legend, Steroids didnt make him mr. olympia. Pro bodybuilding is a level playing field, because all competitors are allowed to take whatever they like. So in reality noone can claim that anyone has a real advantage on anyone else. Dorian dieted extremly strict. Trained extremely hard. Was the hardest working most consistant man in all bodybuilding. Steroids are only 1 part of it. I am just saying if you do not learn the real facts about steroids you will fall victim to the silly interpretation that the media has placed on it. Until 1993 steroids could be bought over the counter. There was a big court case about steroid use because the government wanted to ban them after ben johnson got caught in the olympics. The FDA (Food and Drug Association) were apposed to banning steroids because there was no need. Things that can be more harmful were already available over the counter. The government went ahead and banned it anyway not for the health risks, because the FDA wanted it to remain an over the counter drug. They banned it because it of the use in sports because, they can make an uneven playing field. |(by the way Carl Lewis was also using banned substances but got away with it because he was from the US) Proof of this in the movie bigger stronger faster. I recommend this film to everyone. Now I am not pro steroids, or anti steroids, Steroids are drugs and like any drug it can be dangerous for some. But then we get into drug use and drug abuse. Cheers man, hope you all learned something from this if I havent made it too long haha

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  23. @Santiago – You cannot change the length of any muscle group. You are born with certain genetics. If you have high insertions you have high insertions. You can make a muscle bigger but you cannot lengthen or shorten any muscle. Look at victor martinez’s calfs for example. They are extremely high. No matter what he does he will alyways have high inserted calfs and there is nothing that you can do about this. Some may say stretching can help a minor amount, But this is merly opinion. In reality you cannot change the structure of your body.

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  24. Also, do a proper warm-up! It is crucial to get a sweat going before hitting the weights! Then, after you are warmed-up and have done a couple of warm-up sets on you first major lift, don’t waste time, hit it hard the rest of the way through!

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  25. Right on as usual Vince! I have been following you and Jon Benson in the last year, but I have always kept with the basic principles of Mike Mentzer’s Heavy Duty principle:

    “…intensity is the key to building strength, not endless pumping of the muscles. The mindless, arbitrary pumping of the muscle is for “stimulus freaks,” i.e., those who forget that the workout is merely a stimulus which, when carried out correctly, will result in the desired Response, growth.)”

    Vince is saying the same thing here. Heck, even steroid freak Dorian Yates applied these principles and made more progress than his competition doing those Flex Magazine workouts! He was only working out a couple of times a week for a total of 3 hrs a week. Short intense HIT routines. Makes me wonder just how much bigger Arnold would have been if he cut his workouts down, he was known for working out 6 days a week for 2-3 hours per session! Insane!

    I found that now that I am 40, I have to keep my workouts short, intense, and infrequent. I do not workout sore or at least too sore to avoid injury or over training. I also take Vince’s advice and mix up my workouts, diet, and progression strategies. A drug-free bodybuilder needs to be smart and Vince is telling you the truth, so listen up! I have made those mistakes early on and didn’t make much progress, so HE IS RIGHT ABOUT WHAT HE SAID ABOVE!

    Now I am still recovering from a herniated lower back disc, so I have to be cautious about the amount of weight I am lifting and my form, but I am making good progress and injury free.

    BE SURE TO STRETCH PROPERLY! Do NOT stretch to where it hurts because you will just do the opposite effect, do it slowly, breathe, and the muscles will stretch properly. Do this and you will increase the size of your muscles!

    Thanks Vince, nice post! 😉

    Sean

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  26. @admin – Well okay Yes I agree there. But you also made the assumption that all pros have great genetics. As if to say if you are small when you begin or if when you begin you dont explode with muscle well then you can’t be a pro bodybuilder. This is discrediting and false. The genetic thing is too often used as an excuse. I gave you an example about markus ruhl who was a runt. he began at 135lbs. Now what type of gift was that? Man regardless of genetics the term “hard gainer” means under eater. The difference between a so called hard gainer and an “easy” gainer (well I actually believe neither exists from my experience and from wittnessing others struggles) is metabolism and food consumption. This of course takes into account that the training is already insanely intense as it has to be.

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  27. Hi Vince,
    Maybe You Would Like To Consider Making A Program That Could Lengthen The Biceps Muscle?Cheers

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    • I am doing some video filming this weekend in New Jersey with my buddy Zach Even Ish and Arnel Ricafranca and we’ll be doing a bicep specific program.

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  28. Hey Vince, i live in Bahrain (middle east) and there is a massive steroid culture out here. every local ‘trainer’ is a juicer and they say things like ‘weights for the mass and cardio for the cuts’ it really is flex magazine stuff!

    i stay around 10% all year and rip down to about 6% for summer and these guys say ‘nathan, why have you not got any mass this year?’ answer: because i dont want to be a knuckle-dragger!
    These guys may have massive muscle but generally they are fat, slow and lazy. I did a 4 week hypertrophy phase recently based around tension and volume and i was bored the whole time! 90 seconds rest felt like an eternity!
    A modern gym stud can lift and sprint. the gorilla look is dead – ask any hot chick!

    keep up the great work, vince!

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    • Nice Nathan. Take note here folks. Nathan has put his stake in the ground and able to focus on his own goals and not get confused or lead astray. Good work man.

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  29. Well… I guess some guys *want* to look like a body builder, but I’ll think I’ll aim for looking like a fitness model so I’m taking *your* advice Vince.

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  30. i understand that we shouldnt train like pro bodybuilder. I have started following your advice since last week and finding some improvement.

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  31. People are complaining about genetics when there time would be a lot better spent cooking there next meal. Or trying to do as many reps as last week but with 5 more lbs on an exercise. I don’t understand how people can complain about genetics when there are people who cannot even TRAIN because their paralyzed for example. Listen all you fellows who claim to have “BAD GENETICS” if you want to get bigger you have to eat more food than you burn. No matter how fast your metabolism is you have to suck it up and eat however much required, end of story.

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  32. @Dallin – Joel is a class act. One of my good business, fitness and personal friends of mine.

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  33. Who is the bodybuilder in the pic?

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    • No idea… just grabbed it off a stock photo.

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  34. how do you know the people who watch or read your article are not juicing? you have nerve saying that all pro bodybuilders have “special genetics” this is simply not true. For example markus ruhl was 135lb weakling when he began. He was like you when he began. He did of course use juice but this has nothing to do with genetics. I see so many people use genetics as an excuse and its bullshit. I had an insane metabolism. I began training at 155 with an insane metabolism. I began training and was like everyone else..Until I realized how much I ate and how much I had to eat. I eat so much that it made me sick sometimes. But 2 and a half years later i ate myself to 260 without juicing. So all of you little guys out there stop whining and start eating. It is sickening to me to hear this bullshit about genetics. there is nothing complicated about it. not all great bodybuilders have exceptional genetics. yes all pros juice of course. You make it seem like it is easy being a pro. u just take shots of steroids. totlally false my friend. some of these guys work damn, damn hard and deserve much more respect than you give them. Branch warren obtained his pro card while training clients, going to university, studying, cooking his own meals and training. Could you do that? people like him deserve more respect from you, come on vince.

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    • Hey Jon,

      If you re read the post I didn’t discredit the amount of dieting and hard work pro bodybuilders put into their training. I know it’s more than just taking a few injections or pills.

      My main point is that EVERYTHING changes when drugs enter the picture. There advice gets tainted and clouded since the drugs can mask a sloppy diet and poor training. This is why some guys who juice are pro bodybuilders and some are not. The difference does come down to the points you made – hard training and dieting.

      My message is that natural guys need to follow a DIFFERENT set of rules, for the most part.

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  35. Hi Vince and fellow Gymjunkies

    I haven’t read you book but from the blurb I just read you are right. Rest and diet are very important, training can be fruitless without adequate attention being pain to both of these elements. When it comes to training I have always been told/read that once you start your “working sets” you should start working “realy hard” about 1/2 way through the reps. So if you were doing a set of 8 reps things should be difficult about the 4th to 5th rep. Having said that not all mucsles respond well to low “rep strain” some muscle groups react to higher reps. I have also discovered that alternating between a combination of High rep and low rep training on different training days can yield some significant gains with all mucsle groups!

    Cheers
    Simon

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  36. Dude, I spent thousands of dollars on supplements for years. Not only did I not gain an ounce of muscle from them, but I got so sick that I was laid up on my back for SIX MONTHS! NNMB is the purest approach to muscle building I”ve ever come across.

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  37. i was induced into using steroids by my friend and it also costed me a fortune but it works like some thing, but as soon as i was off it i went down in weight, muscle size and mental tension increased, thats when i realize that i have to train naturally, i agree with Vince 100%, that a person should train properly with out the use of drugs and that can get any one going, i stand by you on this

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  38. After spending hundreds of dollars month after month on all kinds of supplements from GNC I found out on my own that I didn`t really need half of them. I am 53 and now I only use Multivitamins, Creatine, and Protein MRP because I just don`t have time to prepare all my meals correctly. If I look at food I get fat! I workout for an hour max 3 or 4 times per week now. Free weights with lots of compound movements. Some cardio when I have time.
    I have a bad back and am still making more gains now than I ever had. I get a great pump without the Nano Vapors or any of the other crap I was using. Rest days are very important at any age. If I could just stop my habitual late night snacking I know I could reach my goals 10 times faster. I was over working my body before and now I am not, and I look and feel much better. So in this case.. less is best.

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  39. Hey Vince. I have also read alot of supposed muscle building magazines. Honestly its sad how they try to make you buy all the”magical muscle gaining supplements” I need help with building muscle my body type is alot like yours in the before photo just with a little more definition. Can you help me?

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    • Of course I can help you but you need to help yourself by taking action:

      1. Order my paid program as your top choice.
      2. Start reading my free articles and videos as your second best choice.

      Keep posting SPECIFIC questions on the blog if you need help.

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  40. Hey Vince. I must honestly say that guys who take steroids are weak and they don’t care about they health. Me, you and the other guys who are part of your program are smart.

    You don’t need any drugs or genetics to make yourself bigger. You just have to be smart and need to plan it. You look more attractive if you do it the natural way. It’s better than looking like a big piece of meat, pumped up with the drugs in your body. And I hope that, that “pro-bodybuilder” who you were arguing with will regret for not listening to you.

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  41. hi vince…. I am currently going to the gym and I m workout hard, ur advice has served me very much because it gave me encouragement, I hope some day to look great and feel good about myself, I hope to see my transformation …

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  42. Hi Vince – you’ve helped ‘put things into perspective’ for me and I’m REALLY grateful for it! I recently got back into training and had the ‘Train like a bodybuilder…’ mentality due to some rather misleading info – numerous sets over a 3 hour training session and training to complete muscle failure – I did it all! I injured my shoulder not long ago and surfed the Net for some technical Bench Press tips and through another natural fitness guru found YOU and I totally agree that your body, naturally, does NOT respond positively to the stress created by training like a bodybuilder!

    Keep up the great work!
    Jason.

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  43. congratulation, all need . coach style vince delmonte, honesty, rigth words, training real, drug free people, results real, right information, all the best from argentina coach bodybuilders naturals hugo raffa sincerely .

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  44. @Ian,

    I have the same problem as you, but its going better now, and since im doing Vince’s training schedule’s i have made a really big step in strength, and im eating really a lot, but sometimes the disorder gets in the way. If you want some tips, leave your email up and ill contact you..

    Sorry for this offtopic message..

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  45. @Vince – I had a personal trainer friend figure out my weight and % body fat before and after. I weighed 126 before i started and had 7% body fat. In two weeks i weighed 141 and had 8% body fat. So I think a pretty good gain in muscle. Everyone could see a difference.

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  46. @Vince – If we think deeply Vince, training like a builder might be something. Remeber Joe Weider, the foundator of bodybuilding, all we know today comes from HIM, and Mr X ( Arnold Shwartzenegger) was a direct studdent of Joe Weider, so he cant be wrong, i
    The varing rep schemes you teach are one of the Weider principles, but i
    have studied and uncovered some of his principles probably unknown to you Vince.

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  47. Hey Vince, how long have you been training btw? I’ve trained for 2 years and I’m getting pretty close to your physique, or then I’m just stupid and blind :P. with no steroids also. however, i drink beer A LOT 2 times a week, which I think slows the process a lot. I however wouldnt consider myself a hardgainer, I would say that I’m in the middle. Bodybuilding for life!

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  48. @Vince – Thats not a problem im 15 too!

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  49. Roids are the easy way out just in case some people wondered

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  50. Don’t take the easy way out ! You gotta earn your muscle

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  51. Hi Vince, i would like to start by saying well done on all your success. I myself have the determination to succeed but i have suffered with painic attacks for 8 years now and cant eat alot of the times, i am having to substitute some of my meals with protein powders. I have been left without a job so buying your books will take me some time but i hope one day to be able to get the advice needed. I have read alot on lifting weights and nutrition but i dont seem to be getting anywhere. As for steroid users i dont put them down as they still have to eat clean and train hard the same as the rest of us maybe just a different outcome. Sorry if i have bored or upset some of your readers but i believe i have the right to my opionium. Keep it up mate i love to read your stuff and im trying to learn what i can.

    Your friend Ian.

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  52. hey vince I discover ur program by youtube I’m very interested in ur program but i don’t know wich one I should follow I deff wanna have a six pack but i don’t think i wanna loose weight and i want to build muscle but neither I wanna build that much muscle and the nutritional program that comes with that program i think is more directed to men that wanna be really muscular. And I also saw that u have a new program just on nutrition and have direct diets for women!!
    so do I have to buy two different programs and the nutritional separately or what?? i’m really confused with what program should i follow.
    by the way i’m 23 and i’m 115 pounds

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  53. I usually don’t comment because I think it is so obnoxious of you not to just come out with what you have to say–always lots of crud to wade through before getting to the point.

    But I have to say, that guy in the b/w foto looks gross! His pants around his ankles make me think he’s about to crap some of that stuff out. lol!

    ciao!
    j

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  54. @Vince
    I totally agree Vince and I am glad that I started going on these blogs with you, Joel, etc because I have learned a whole ton, and since then I have quit buying these suppliments. It is just so dang frustrating when you are told by so called “health professionals” that you should be taking suppliments and training like body builders. I have taken a stand. Right now I am one of Joel’s Gold Members and am doing his program. I have really appreciated you and the other health professionals that have taught me so much. Thanks a ton

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  55. I agree on all of your points. First, I would not want to look like a guy in the first picture (Looks like The Thing from Fantastic Four) I am a big believer in eating right and working out with commitment you will notice a difference. Keep up the great work with the blogs they are great!

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  56. @Brian – Brilliant in terms of training and diet but once you know they are taking drugs, it distorts there advice for the drug free guy. Make sense?

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  57. Yah, there Brilliant and taking Juice. That really smart.

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  58. I used to train like a bodybuilder and got decents results. But I found that more of a moderate workout load coupled with a killer diet had made all the difference in the world! Good stuff Vince!

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  59. Great article
    spelle check is good though

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  60. I always thought i was a hard gainer. No matter what i did i couldn’t get any size on me. After 2 weeks of just the upside down training and eating the meal plans i gained 15 pounds. My friend who is a personal trainer couldn’t believe it! I used to take supplements thinking it would help, it didn’t. Now i don’t waste my money on supplements and i now see huge gains just by following Vince’s training program.

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    • Hey Mike, of that 15 pounds, how much did you figure was muscle?

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  61. @Blaine – Well said Blaine! I happen to be someone who naturally carries more muscle mass than others, my problem was always getting rid of the belly fat. I certainly followed a different program in my journey to lose fat than say a skinny guy would follow to gain lean muscle mass.

    Good video and post Vince.

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  62. Great advice….Vince always has clear and concise advice!!!! Thanks Vince!!!!

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  63. well said vince!
    xx

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  64. Wow! It’s the first time I’ve seen a “before” picture of you, Vince. There really is a difference.
    I remember when I used to go to the gym and my trainer used to make me do a S***load of work everyday, damn he even told me to keep going even after muscle failure, that’s just insane!!!
    As expected I wasn’t getting any results…
    But after a friend shared his copy of your book with me and I started training again I got buffer so fast!
    Now I go to the same gym (I don’t use a trainer any more) and the guy who used to be my trainer doesn’t even want to talk to me. lol That’s really funny.

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    • I've heard that story before… Make sure to give him a big "thank you" for hooking you up with my stuff.

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  65. vince i think your a genius to the muscle building world ..but yeah your absolutely correct it pisses me of to by them cheating me and others out of there hard earned money i didnt believe supplements didnt do anything until i started taking your advice

    thanks for all the help and money you have been saving me by not listening to bodybuilding mags and the supplement Bull crap i use to spend hundreds of dollars monthly on

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    • Of course I’m a genius… LOL In some things… ha

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  66. At 48, I was looking for a way to get back in shape. I’ve always been on the skinny side. I mashed together the free 6 week compound exercise video and the “best mass building” exercises video to come up with a full body routine… I thought it would be “easy” and a good way to get back into lifting shape and more “ready” for NNMB, but it took me 2 full weeks to be able to get through 3 supersets… Now, just having done my first 5 by 5, I can say this: I’ve never made such rapid gains. Never have I been able to do more than 5 or so dips, ever. Last week, I did 10 dips in each of the four sets… Yesterday, I just did an extra 10 at the end of my workout for a little more emphasis. Vince, your instruction is spot on! My wife is doing it too, and her transformation is also pretty damned fast. She’s dropped two sizes in the 7 full weeks we’ve been working out.
    My biggest challenge? Scheduling and eating like I should for max gains. If you could have a chat with my 2 and 4 yr olds, that would help a lot!! 😀 I’ve adapted my workout to the demands of my life, and maybe I’m not putting on 20 pounds in X weeks, but I am making great, great gains.
    I am looking forward to cranking up the full NNMB program in two weeks!

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    • Bob, you’re a smart guy and I admire your persistence and dedication. You’re going to get some serious results soon!

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  67. Folks,
    Vince has it RIGHT! Lee Hayward has it Right!
    Scooby has it right! They all have their training programs online for you for FREE! in bits and pieces.
    Getting the body you want is simply determination and sticking with a consistent training routine that works compound movements, getting enough sleep, and eating right with the right amount of cardio for you and your goals!
    EATING RIGHT!
    Eat clean foods on a REGULAR basis throughout the day. Extra whey Protein shakes from the wholesalers like Costco and Sam’s club can help also, but there is nothing like REAL fOOD!
    It is a slow process but you can see immediate results! on a small scale daily! You MUST make the committment to your diet for LIFE, not just a month or a year.
    AND you must work out with weights and SLOWLY add weight to each week’s training. It’s really quite simple.
    Workout, Eat right, and REST! Your body will grow naturally! without steroids and supplements.
    I wish I had the advice and knowledge of these guys 30 years ago, BUT, I’m very grateful to have stumbled across this online knowledge now at age 60 and to become in the best, strongest shape of my life!
    An avid supporter and friend who has faced many obstacles, and set backs, but I continue to stick with this very SIMPLE program! It DOES work! for ANYONE!

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  68. Roid heads are just posers. Not to mention they have personalities like a door nob.

    Its easy to see who is juicing in the gym and who is not. But you are right most people don’t know the difference.

    my too cents.

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    • I appreciate your opinion Brian but lets keep our posts as positive as possible. There is enough negativity in the world, I don’t want anymore of it in my home.

      I do understand what you’re saying although I know some dudes on the juice who are absolutely brilliant when it comes to training and diet etc

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  69. I agree with everything, but sometimes information is so dang confusing and contradicting. You and your friends (Joel, Craig, Mike) all say that additional suppliments other than those from prograde are a waste of money, but yet you go into health stores and they are telling you in order to build muscle you need L-gutamine, nitrous oxide, and testosterone boasters. I don’t mind spending the money on these if they truely help, but if you guys are right and they are a waste of money then there is no point. I just don’t know who is right. Is there any actual good scientific research to support or disprove the use of these suppliments? The science behind them seems logical, but then again you guys did your transformations without them so I’m just really conflicted

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    • Dallin, you and many others are confused but you DO NOT have to be confused. You are CHOOSING to be confused by not making your own stance.

      Where DO YOU STAND? If you don’t stand for something, you’ll fall for everything which is what’s happening to you.

      You might have to drop a few grand on supplements before you discover what I and many others discovered the hard way.

      Sometimes life is our best teacher.

      Otherwise, trust me, and just stick to hard training and clean eating and consistency and you’ll build your body into incredible shape.

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  70. Progress is always at a slower pace than what we would like to see. This is instant gratification society – “I want it now” – well it don’t work that way – it takes hard work and REST to recover. Eating a proper diet is what has made a huge difference for me.

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    • @Steve. The fact you bought my book at the age of 15 is very impressive. You'll be one of the smartest guys in your gym. Now it's time to apply the info and learn from doing.

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  71. I remember when I was clueless about building mass and muscle.

    Then I bought Vince’s nnmb and it taught me a LOT.

    A bit complicated though Vince, I’m only 15, sheesh, that was a difficult and long read lol.

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    • Steve, if you’re reading my book at the age of 15, I’m VERY impressed. It’s not a super easy read but you’ll be smarter than 90% of the guys at your gym. I’m counting on you on educating your friends.

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