6 Keys To How I Gained 41 Pounds Of Muscle In 6 Months

By

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

I have had my website live since May 2006 and having been helping thousands of skinny guys (and gals) gain thousands of pounds of massive muscle mass, but I rarely discuss the specific workout that I used to multiply my muscle.

Before I reveal the muscle building workout routine I followed, read about my hard-to-believe, but true transformation story…

All through high school and during four years of University (I attended the University of Western Ontario) I weighed around 145-150 pounds.  I still remember my cross country coach calling me “fatty” one season when I came in a little over 150 pounds (which was fat when you’re six feet tall and a runner).

I spent 9 years of my life expending 1,000+ calories a day swimming, biking and mostly running while refueling on a diet that consisted of Kraft Dinner, peanut and butter jam sandwiches, bagels, pork and beans, pasta, and lots of Gatorade and power bars.  I got my protein and my fruits and veggies at Christmas, Easter and Thanksgiving dinners.  On top of that, I had never seriously trained with weights except for push ups and sit ups.

You could just imagine what would happen if you were me and stopped burning a million calories a week while being undernourished and THEN started to eat and train like a bodybuilder…

That’s my story in a nutshell.  After I hung up my running shoes, at the age of 22, I entered the fitness industry to begin a career in personal training.  The only problem was – I didn’t look like a personal trainer!

That’s when I decided to destroy my nickname, “Skinny Vinny,” and build my dream body. Here are a few of the key strategies I started following:

1. I ate EVERY 3 hours for six times a day.  I ate breakfast, lunch and dinner and added three homemade meal replacement drinks for the other three meals (one was planned immediately after my workout).

Breakfast consisted of 3-4 whole eggs with 6 egg whites.  A few cups of veggies and 2-4 slices of toast with natural peanut butter.

Lunch consisted of two tuna sandwiches on whole wheat bread and a few cups of whole milk.   I usually skipped out on veggies this meal because I couldn’t get into eating veggies.

Dinner consisted of some sort of meat my mom would cook, i.e. chicken, beef, salmon, fish etc., combined with rice, pasta or potatoes, and always vegetables (because she cooked them for me).

My shakes consisted of 30-60 grams of protein powder, 1-2 cups of frozen berries, natural peanut butter and sometimes I would put oatmeal and/or ice cream, which was easily 1,000 calories!

Looking back, I took in far more than I needed but figured if I gained any fat, I could just cut back and/or add some running workouts. I also got better pumps when my muscles were full and I never ran out of gas so I enjoyed the energy the calories provided.  I never counted calories but I am sure it’s safe to say I was consuming 4,000-6,000 calories, which explains how I gained weight so fast. My body was getting more ripped and muscular and that’s all I cared about.

2. I recorded every workout in detail.  I recorded the reps, sets, rest, exercises, order, how I felt and any extra comments so I always knew what to strive for during the next workout. I made constant progress for six months straight. Approaching a workout, I would know how much weight or reps I needed to increase to beat my previous workout.

3. I focused on making the last set of every exercise an ALL-OUT SET. Just like our track days, the last interval was always the hardest.  We would always collapse after the last interval.  I applied the same intensity to the last set of EVERY exercise.  This is when my friends started referring to my training style as “Vin-Sanity!”  I also called it the, “Go-till-you-blow” set.  The last set was always with the heaviest weight and the most reps. It was the site that “sparked” my muscles into growth and “out did” my previous workout.

4. I focused on full-body workouts because they recruit more motor units and muscle groups than split training. Full-body workouts elicit greater increase in testosterone and GH than split routines too. By training each body part more often, you yield a greater anabolic effect, and since a body part is usually recovered within 48 hours not training that muscle again within 48 hours is wasted time off.  Protein synthesis is increased for up to 48 hours after a muscle is trained and then begins to drop back to normal.  I knew the only downfall to full-body training was that it was dependent on me recovering within the 48 hours, so I ensured I was in bed by 10:30 or 11pm each night.

5. I focused on compound exercises that positioned me to lift the heaviest weights possible and maximize the most muscle in the shortest period of time.  The list for this is short – bench presses, bent over rows, overhead presses, deadlifts, squats, dips, chin ups and hanging leg raises.  Those were the 8 core exercises and during each workout I would do a slight variation on those movements for variety.

6. I switched reps and sets almost every workout to stimulate slow twitch and fast twitch muscle fibers and to gain knowledge of what rep and set ranges created the most hypertrophy.  I had a variety of rep and set schemes that varied from 3 x 15, 4 x 10, 5 x 5, 2 x 25, 4 x 12, 6 x 6, 10 x 3, 8 x 8 and guess what?  They all worked.  The lower the reps the higher the rest (2-3 minutes) and the higher the reps the lower the rest (30-60 seconds).  Even though I constantly varied the intensity and volume, I pre-planned each rep and set scheme into different phases that varied from workout to workout or week to week.

I posted a sample 6-week full body muscle gaining workout below.  Detox from T.V. or surfing Facebook 3-4 hours a week and replace it with this workout and you’ll experience the fastest anabolic results ever.  Enjoy:

Click here to subscribe to my YouTube channel for more tips!

I welcome your comments and questions regarding this workout and my “Skinny Vinny” to “Vin-Sanity” transformation.

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6 Keys To How I Gained 41 Pounds Of Muscle In 6 Months, 3.5 out of 5 based on 2 ratings

Comments

122 thoughts on “6 Keys To How I Gained 41 Pounds Of Muscle In 6 Months

  1. starting this program tomorrow i need it bad im only 130lb my body is allergic to muscle if been lifting for a year and iv lost 2lb when i was trying to gain about 40lb

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  2. What do you do after the six week challenge?

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  3. @Karl
    Hey Karl… bigger vains means more nutrients driven to your muscles… that’s something you can’t change.

    I hope my veins were bigger.

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  4. @sara
    Hey Sara…. give your muscles time for recovery… 3 times a week will be ok and enough.

    And of course…. it’ll work with you but you gotta train HARD. Don’t be afraid about the weights.

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  5. @hedayat
    Hey… look… I don’t know if Vince is gonna kill me after reading this but… I use 100% whey protein (ON) and prepare my shake this way.

    – 1 protein sccop (about 20 gr)
    – 2 cups raw milk
    – 3 ice cubes
    – 1 frozen banana (diced)
    – 1 spoon raw honey (if extra sweet needed)
    – 1 cup of yogurt (fat free, plain) or 1 cup vanilla ice cream

    Remember … after training your heart out… your muscles are starving.

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  6. Such a good thing…. I’ll send later the pictures. Guess what vince… less than 2 months and I went from 164 lbs to 180 and from 11 BFP to 10. Amazing… but gotta say… I’ve been training like a beast, and you know…. taking a nice loaded cup of coffee before workout really helped me with focus and strenght.

    I highly recommend this circuit.

    By the way… For those who can handle this excercise… it is really really good for the entire core…”HANGING LEG RAISES”. Include at least 2×10 twice a week after your cardio training and you’ll se resuts.

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  7. hey vince it is ben im farly skinny but how do u work ur low abs ive been told alot about it like u need to do 8 sets of 20 sit ups and so on and for the tri and bi ceaps ive been doing push ups and they do work

    just add weight to what ever u do like now im using a 50 pound vest when i run, do push ups and more so comming form u do u tyhink is dose anything

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    • There are some videos on this site on how to train the lower abs. Check the archives.

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  8. dear vince,

    in your blog you say:
    ate EVERY 3 hours for six times a day. I ate breakfast, lunch and dinner and added three homemade meal replacement drinks for the other three meals (one was planned immediately after my workout).

    My shakes consisted of 30-60 grams of protein powder, 1-2 cups of frozen berries, natural peanut butter and sometimes I would put oatmeal and/or ice cream, which was easily 1,000 calories!

    now my qeustion is about the shakes it self,

    so you added protein powder? wich brand , 1-2 frozen berries and peanut butter, and somettimes oatmil/ ice?

    how did you make it i mean step by step.

    thnx

    PS. your six weak workout is really die hard i had been training for like 4 weaks on a full body program, but it didnt spark my muscles, today i just started with your workout and i could feel every inch of my muscle working.

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  9. Yo Vince,

    Are protein shakes really needed or can I just use stuff like Nurishment or Nutrament for my pre and post-workout meal. And if you suggest that I should use whey protein, then is pro power whey protein from Argos any good? (£19.99 per tub)

    Cheers

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  10. Whats up Vince?

    I have been following your tips for about 5 and a half months and went from 130lbs with around 4% body fat ( i use a health fitness scale) to 151lbs with 8.9% body fat. I have gotten much stronger and go to the gym and weight lift 3 days a week at the gym and do an ab workout at home once a week and increase the intensity some how every week and have gotten much stronger. My body and legs are getting bigger but my arms seem to stay relatively the same size. My back and chest and stomach have gotten more muscle but also that is where all my fat is storing. Do you have any tips to help my fat not store and make my arms and shoulders get bigger.

    PS. I train a push, pull, legs three day split for the gym for about an hour each workout.

    Thanks and hope to here from you,
    Matt
    Thanks

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  11. hai vince
    i am 19 years old gurl, and i am 5’3 and my weight is 37kg.
    i wonder what will hapen if i do these 10 excersise every day?
    would it be ok..i would like to know.help me out with this vince.
    n thanks for everything,
    may god blessing be with u always vince………………………………….

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  12. Hey Vince

    I was just wondering what do you mean by when you say You should focus on getting you weights up in the rest period peramiters?

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  13. What could you use insteed of protein powder in the milkshakes.could you use any normal household food.Should i drink alot of water while on the diet

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  14. hi ,
    vince

    i am 24 years oid , and i am idian, i stay at bombay in powai, my bicep already 15” inchis & thanks for your video i try your workout & see my my body’s growth.

    i also register in your website

    your student & friend,

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  15. have a fresh raw foods recipe’s, i want extreme and fast anabolic results…

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  16. Hey Vince.
    I´ve been training with the excercise and nutrition program a friend of mine recommended to me, you may know him, Mike Geary, and he talked so good about your program so I´m gonna give it a try.
    I´ll get in touch with you with the progress detail after 6 weeks.

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  17. i’m over six feet and only weigh 163. I can’t really afford everything on your diet plan. what advice do you have for me.

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  18. Is this program a “superset” as in,all the exersices done in a serie?.and then rest for 30 secs..
    Or do i do one exersice 3×15 and then rest for 30 secs.
    Or one at a time and rest 30 sec.

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  19. maybe you have experience with people who smoke and live on a junk food budget . in your personal opion how long do you think that it will take me to turn my big belly into muscle building fuel , with apropriate muscle / fat ratio . i have to work with in my meens of low cardio since i messd up my lungs by 20 years of smoking as im only 29 yrs old as far as i know it takes five years to function after the smoking . watching these programs you do are quite good and i hope in a year or two i will be built , but my motivation sux do to my junked up past , but any way do you think i could loose weight , gain muscle by protein shakes and creatine drinks with low carb medium calorie protein enriched fruit and vegie diet
    and do you suggest supplements of any kind that are not to costly . i need to loose 30 lbs of the beer belly i have acquired and get a lot of muscular build , or
    am i hopeless ive never lost more than 5 lbs at a months time and i gain it back quick .
    and just to say i dont even know ya but im proud of your ways it takes alot of dedication and discepline and , im hopefull that i may be more mindfull
    of my physical situation and can get my problems under controll . i look rediculouse but it helps to see good people like yourself to show you how things may change for the better . God helps thos who helps themselves and effort into a work out program as such that you have devised and i see your life changed
    so keep up the good the work , and leading through a good promising example
    oh gotta go

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  20. Hi vince,

    Im a little confused when you talk about increasing weights constantly, I’m not sure whether u mean from workout to workout, or from set to set.

    For example, you say that in the first 2 weeks we should do 3 sets of 15. Therefore on a set workout day, should the weight be kept the same on all 3 sets?

    Also I’m currently on a workout programme from Shawn Lebrun who also has his own E-Book. His workouts concentrate on building mass. The only thing stopping me from starting your workout routine, is that I’m scared I might lose some of the muscle mass I have gained over the past month using his programme. This is purely because, if I was to start your 6 week programme, I would have to significantly decrease the weights that I am used to, as they consists of many more reps and sets in the first 4 weeks.

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  21. Hey Vince, first of all I want to say thanks for helping us hardgainers out. In fact, you’re the only guy I know about who really wants to help us.
    My problems are
    1. I was working on my chest muscles for a 2 months (before I saw your videos), and now the middle of my chest is flat, while the sides of my chest are pumped. It almost looks like I have T-shirts rolled up and tucked in the sides of my shirt (but its not really that bad). I’m asking for some advice, because I know I have some muscle imbalances. What can I do to make sure I don’t do any more of that? and how do I fix my current problem?……help!
    2. How do I know how much weight I’m supposed to be lifting when I start some of the workouts you recommend?

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  22. hi, vince i know that u are absoletly right about the full body workouts, because they release more growth hormone and testosterone which is fundemental for muscle growth and these exercises are certainly a good way to release them. Just a question though, you say in the video that on the fisrt 2 weeks you should start with 3 sets of 15 reps, i felt while while trying this rep and set scheme that it is to light for me. I am quite sure that u sugested this as foundantion for individuals that are only begining to train with weights recently. Do you think it would be ok to start with the set and repo scheme of 4×10 , so that why i can train with heavier weigths therefore increasing the amount of growth hormone and testosterone? thank you for the program and i would appreciate it if u could get back to me .

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  23. Vince, now you have started becoming a pimp in the workout world. First you make us buy your dvds and now you are recommending Joel’s cheat package. Are you all a group of money making scam? who is gonna sell next? Jon Benson or Scott Tousignant or Fabrice or Charles Staley? Come on man!!!! Get your act together. After spending money to buy your dvds, will I not look like you if I just practice what you have? Why do i have to buy more and more stuff? Is your product not good or have you promised all your workout brothers that you will help them all sell their useless shit? Out of the 500 or more buyers of the DVD, how many have asked for money back? I bet lots of them bcos it is really tough out here Vince. With the economy, we are all trying to keep sane by becoming members of your blog, look at your achievement and hope to be like you some day in future. You are our Guru and how could you do this to us? Why don’t you guys try giving out your stuff for free and ask for a donation or a contribution once we see some outstanding results from your stuff.

    Please respond.

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  24. Hey there

    That work out looks somewhat like 5*5
    which works very well so i guess this one will do great aswell.

    I have a question about the MP, why do you lower the bar behind your neck?
    Does this activate more muscle or something like that?
    I”ve always seen people lowering the bar to slightly above their upper chest infront of them.

    Cheerz,
    Have a happy training

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  25. Hey Vince
    I was wondering if u could give me a litle advice. Do we need to do only this 10 excercises or we should combine them with other but mainly focus on this 10. By the way your program works i got 2 kg for 10 days

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  26. hello I “am from Bosnia and Herzegovina and I”m reading your blog I want you ask you what about abs what is the the best thing to do and get them:-) I work pilates every day 1,5 hour and I still have big belt…….

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  27. Hi Vince! for your 7 muscle building exercises how many days a week do you recommend and how many sets and reps? Thanks for all you do .

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  28. So I started. Stupidly my warm up was 2km on the cross trainer in 6m36secs. I managed exercises 1-6 and then was about to throw up so stopped. Could hardly walk the next day my quads were so stiff and sore so didn’t manage any cardio and today – day3 did exercises 7-10. Did the pull ups and dips assisted and still didn’t manage 3 sets of 15. Tomorrow I’ll go back and do exercises 1-6 again.
    Should I ”start” the 6 weeks when I have managed to complete the whole lot of exercises? – from experience it may take 2 or 3 weeks but it’ll happen
    Steve

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  29. Hi Vince,
    Vince in your workout video which exersize do you superset?
    Thanks.

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  30. JC Marc John Ferniz April 6, 2009 at 10:59 pm - Reply

    hey vince,
    i’m 19 years old and iv’e ripprd off alot of fat for almost two years. from 238-180 lbs.. my question is my tummy looks like a jelly.. it’s like excess skin all over my mid section.. how can i get it off?

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  31. Vince I’m gonna give it a go. I’m 48, started playing rugby 3 seasons ago and broke my ankle after 5 games. The rest allowed me to work out with weights and went from 175lbs to 198lbs, but I haven’t gained since then and not all of that gain is muscle!! I would like to gain muscle in the off season but also need to work on my cardio fitness as although I’m happy to jog 8 miles in rugby I need to sprint/rest sprint/rest so am planning to work on the treadmill doing intervals.
    Q1 – you mention supersetting the exercises but also mention the rest period. Do you superset 1&2, 3&4 etc in which case I know that chin ups and then dips is going to kill me!! Or do you just do one exercise, rest and rpt as suggested.
    Q2 – can I do to much cardio?
    Steve

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  32. hey vince,
    i just saw your video and i think it will help, thanks for the advice.

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  33. Hi Vince
    I have a few questions i wanted to ask you

    1. Before starting or after finishing this full body excercise can i do another excercise that works only a certain muscle eg: the “shoulder blaster”?

    2. I was told that you shouldn’t work the same muscle once every 48 hours except for your abs. So could i do this exercise twice a week instead of 3 times a week to give my muscles more rest or would doing that delay my results?

    3. What are some ways to relieve muscle sourness as fast as possible? I know drinking lots of water and taking a hot bath can help but is there anything else i can do?

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  34. Hi mate
    you probably get this all the time but i struggle to get my calories and protein requirements through food alone. I bought protein powder but it tasted like cement and feet. Could you or anybody give me some advice on a decent tasting and effective protein powder. Your advice would be hugely appreciated.

    cheers

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  35. hi vince
    i am a woman an i am not trying to gain weitght i am trying to loose,
    but i also want my body to be lean an cut what shoul i do

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  36. I have been working out for over 28 years (54) and there is no way that a muscle is recovered in 48 hours if it has been properly worked believe me, suggest you read a book called body by science John little

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  37. By the way, you say it’s for skinny guys,
    but can you also lose fat with these workouts?

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  38. Good form and great song.
    All I can say about it.

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  39. Hey Vince I wanted to know is sushi good for as a sourcce to protein? And could you recomend a pre and post workout drink?

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  40. Hey Vince.
    My name is Donovan Dale and I have been using your no nonsense muscle building program for nine months now. Before I worked out, I was chubby, unhappy, and unathletic. I played sports, but I was always just a little above average. Then I started working out in the summer, and I started to notice changes in me. I had more energy, muscles started popping out where I had never had them before, I lost some weight, and I felt unstoppable.
    This program made me captain of my football team, and led me to my second consecutive provincial title in wrestling. It feels good when my friends all ask me what program I use to get where I am. And I did it all with protein shakes and no other supplements. I go to New Brunswick soon for Nationals where I hope to place in the top three, wish me luck!
    I have gone from a 240 pound chub to a 220 pound walking muscle. And I just want people to know that even if they don’t use your program, they better damn well do something and stop complaining. I have put in the work and it shows. Thanks for all of your advice, and Good luck to all aspiring athletes.
    -Donovan

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  41. hey vince ..i am afraid i can’t do the 6-week full body muscle gaining workout video you posted above..the reason why is i can’t afford to go to the gym …can you post me a workout that i can do at house with a couple of dumbell,i know it’s not much..but i am sure you can work something out for me..

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  42. Hi Vince, I am a junior in high school (17 years old), and I currently weigh 153 pounds. I am trying to bulk up and add muscle mass in attempt to add about 25 pounds of muscle. I know this will definately not be a quick process, but I am willing to listen to your advice. I am a very active individual, and I would like to share my current weekly workout schedule.

    Monday:
    Weighted squats and Sprints (30 minute total workout)
    Tuesday:
    25 minutes of medium intensity cardio
    Wednesday:
    Upper body Weight lifting for 60-120 minutes (2 exercises per muscle group)
    Thursday:
    Martial arts for an hour
    Friday:
    25 minutes of medium intensity cardio
    Saturday:
    Upper body Weight lifting for 60-120 minutes (2 exercises per muscle group)
    Sunday:
    Martial Arts for an hour

    -On the days that I lift weights, I take in about 5000 calories, and on non-lifting days, I take in about 4500 calories, yet I’m stil having trouble gaining weight. Could you give me some suggestions to alter my training and diet (if necessary) in order to bulk up? It would be helpful if you could give me a range of calories that I should be taking in at my age and a workout program that will successfully help me build muscle mass. I know that you are very busy, but it would be a big help and a huge inspiration if you could email me ([email protected]) your suggestions. Your advice would be a great help and motivation for me to keep reaching for my goals. THANKS VINCE!!!

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  43. So I heard you say in the video above that you were using super sets, but you never specified what you were super setting (all it shows are the exercises but not what goes together). Also I’ve been wanting to ask you some questions about certain supplements and dieting since i read your story. I’m in total agreement that 90% of the stuff available is crap (considering i’ve taken most of it in some shape or form) and i know good dieting as well (my dad has been a weight lifter/powerlifter/bodybuilder for 30+ yrs). I myself have had a good transformation although it took a bit longer than it did for you (was 140 when i graduated as well). It took me a couple years once i got serious about lifting to get over 200. I’m 5′ 10″ and 207lbs and want to be 2225-240. But what is your advice to someone who doesn’t have the time or resources in the day to eat 6 times? I own a gym and am in it all day. I can’t run home and cook a meal and i don’t have a kitchen here. Diet is the one thing that’s holding me back from gaining the weight that i want. Also, I wanted to get your take on some of the supplements that have had good results for me such as NO Xplode and Animal Mstack. I try to keep my supplement intake to a minimum bc i don’t need all that stuff in my body. But do you think there are a few good products out there other than protein, vitamins, and fish oils?

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  44. Vince,
    Just curious, what if the person cant do 15 reps for their own body weight pull up or dips at the start? If I can only do 5 then I am already in week 5 and 6 lol. Should I just be using a Lat pulldown and tricep extension instead or one of those gravitrons( that assist in the effort so 15 reps can be done) ?

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  45. hi vince,
    i want to knw tht do i need to perform these excercises back to back like a superset or should i do the one by one…and one more thing dear, y dont u never concentrate on biceps, as i feel these are the first thing a person wants…one last thing vince…. i am presently following the 7 classic exercises routine ….tell me one thing tht wht should i do in the off days……thnx vince

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  46. I am trying to find the best way to tone up and build muscle at the same time. I see some trainers said no cardio and some said add some to your workout. My question is, is there a median where it’s best and most effective? I am working out 3 – 4 times a week and I try to do cardio on my off days. I’m so confuse as to what is good and what’s not.. Please help!!!!!

    thanks,

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  47. rishi raghuwanshi March 13, 2009 at 1:37 am - Reply

    i have been training on your 6 week program posted on you tube and 2 of my friends are too its been 5 week but i have not even gained a single pound while my friends strength have gone over the roof. to remind you am an hard gainer and i eat like a freak any tips if u want to say in need of it

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  48. Hey, just wondering, but what would you recommend for someone that can do a fairly quick 20-30 minute work out, maybe doing incline bench press, some barbell curls, leg press, then feels like passing out, throwing up, or feeling overheated? or if they actually do pass out or throw up?

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  49. Hey Vince my man,
    lovin the advice on the workouts and the diet. I was 10’1 stone at the start of February when i started ya program, weighed myself tonight and im 10’10, thats nearly a stone in about 5 weeks. I know im gona be lighter in the morn but still going very good, just started some protein supplements today aswell, should help. Also lovin all the food im eatin aswell pasta, salmon, tuna, chicken, yogurts, peanuts etc. Just like to say thanks man. Will update you again in a couple months

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  50. hey vinny……this is anand…..i am 6 feet and 58 kgs……i find myself too thin…….i want u to guide me a proper diet and day order for working out. Importantly ….i am a lacto veggie and i need a diet according to that.wat would be the ideal time of working out in the evening….and suggest me some pre and post workout nutritions

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  51. This program looks great! I’m not clear whether you meant to do 3 sets of each exercise (in first 2 weeks), and then move on to the next, or do all 10 exercises with the stipulated rest in between, and then repeat the whole lot 3 times?
    Cheers

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  52. I am a female wanting to do your exercises to build muscles is there a program to purchase on dvd to do. purchasing such a program is so expensive Australian dollar today compared to American dollar canyou help me out fianacially to be able to afford these programs.

    Thanks LIsa

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  53. To everyone asking Vince about how come his program doesn’t include a specific bodypart when starting out, why don’t you just start the program and see what happens before worrying that something doesn’t seem right. If we were the ones that knew what worked Vince would be coming to us instead of vice versa! Keep up the good info and motivational support Vince!

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  54. hey vince
    first of all i´m a big fan of your videos
    i´d love to try this 6weks programme but honestly i´m a lil bit scared. where is teh exercise for my biceps? my lats ? only 1 for my chest?
    i´m 20 years old, wokring out for 3 1/2 years. i´m 177cm small. my weight is down to 77kg. one year ago i was at my best : 85kg. big chest, big arms. but i wanted to get back my speed so i cut my weight down. my bodyfat is around 14%. my actual goal is to decrease my bodyfat under 10% + putting on some lean muscles.
    do you think your 6 week programme is something i could work with or is it not the right thing for my goal?
    thx and keep up the hard work
    take care

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  55. hi my name is shahmir khan im 19 year old with a body wiegth of 57 kgs i wnt to gain wiegth upto to 72 kgs plz tell me about i have to dooo my bodyyhy i complelty muscular with full of abs and other body work

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  56. I’m going through a hypertrophy program for 12weeks, a la lou schuler and alwyn cosgrove in The New Rules of Lifting. It’s been 3 weeks, and I haven’t seen much difference, or felt any more muscle growth. Do you have any problems with their approach?

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  57. Outstanding summary Vince. This is exactly the right approach and everyone (even not-so-skinny-guys) should follow the system you laid out. Diet and full exertion. You might not gain as fast as Vince did, but you will make significant gains in lean muscle mass.

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  58. One word… WOW! Some very impressive gains and a very thorough workout and meal plans!

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  59. Hey mate, you said you ate, “3-4 whole eggs with 6 egg whites” does this mean you ate in-total 10 or nine eggs..?

    Just wondering.

    Thanks in advance.!

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  60. Hi vince!
    Ive just tryed your 6 week program (done 1 workout)
    and i wonder what does temo cardio mean ? does it mean that i should have high speed for 20 mins ? and should i do this after ive eaten dinner and then take a protein shake or something or is it better to do it before dinner ? and then eat dinner for proteins

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  61. It looks almost impossible to have physique like you VInce if one follows the above mentioned routine. I am confused because

    1. You are not isolating your BICEPS, TRICEPS and LATS any where.

    2. Reps you recommended for 1st 2 weeks are given as 15!, well its commonly said that HIGH reps are for definition and less REPS, More Weight for gaining MUSCLE MASS.

    please Comment, regards Usama, Pakistan

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  62. dude Im 32 years old 58hg.. ive tried all sorts most of my life im desperate and nearly at the point of giving up please help me…….. ive lost 6.5 kg and at most i weighed 65.5.. im so desperate … please please help

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  63. hi vince

    just to give you a update trianing is going well i am now on my 6th week and i have gone from 195lbs to 183ibs dont know if thats good or bad but at least its a start, still on around 1500 kcals it seem to work for me as i have a lot of fat to shift seems to be a bit slow around the waist but my jeans do seem a bit slacker than normal. my main goal at the moment is to get rid of the ugly fat body i have i would sent you a photo but to ashamed of how i look but i am happy at the moment with my results i also do 5mins of TT training every morning b4 breakfast burns a lot of calories in such little time

    cheers vince

    happy training

    or i do love all your advice on mp3 i listen to them when im training

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  64. very perfect workout ure soooo good and active i want try first time i will do it along y workout with dumbbell i have same workout bench y boyfriend does just like coool.my weight 112lbs(51kg)height 5ft 3inches but still i have very less flab on y leg and butt.y stomach shade of abs and waist is flat y back a bit flab.you are really good.

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  65. i realy must say this workout is realy hard because 30 seconds rest are nothing an its very hard to do that without a serious rest but tomorow i will try that program becasue i only have 75 KG but i want just 80 Kg or more

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  66. I tried this workout, i have been training for 3 years with weights on and off. i must admit it was the toughest workout i ever done and sticking to the 30 second rest is really diffcult. By the end i felt sick, gd workout vince. I hope to see some good results in 6 weeks, your programs actually look like the business and best of all your honest, hard to find that in the fitness industry. i will keep you posted with my results, currently i am weighing in at 11 stone and i am 5′ 7. my goal is to eventually put on 1 stone of body weight.

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  67. SIR THANX FOR UR DETAILS.
    SIR I WANT TO TELL I M VEGITARION N M DOING WORKOUT FROM LAST 6 YEARS BT NOT SETISFYED WITH RESULT WHAT SHOULD I DO PLZ GUIDE ME THANX.
    WAITING FOR REPLY

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  68. SIR THANX FOR UR DETAILS.
    SIR I WANT TO TELL I M VEGITARION N M DOING WORKOUT FROM LAST 6 YEARS BT NOT SETISFYED WITH RESULT WHAT SHOULD I DO PLZ GUIDE ME THANX

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  69. Hey Vince,

    Thank you for the advice. My woman loves my hard body! She loves applying that edible oil and giving me a massage when I come out of the shower after a workout when I’m all pumped up! Nuf said.

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  70. I viewed this video yesterday in another email of yours. No offense, but you’re not that old and you’re not “cut” like you were in the pics of your early years. Looks like a case of “do as I say, not as I do”!

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  71. So, if i do this for 6 weeks i will have gains. but do i continue this for 6 months to have the ability to gain approximately 40 pounds?
    because i am 6’2″ and i weight about 173 lbs. i wish to weigh 190 plus . will this routine help with that???
    i also have your no nonsense training book. should i do that 29-week workout , or this 6 – week workout to see weight gain???

    please email me
    thank you!!

    Jeff

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  72. Hey Jay. I don’t recommend T enhancers. No supplement company would risk their company by putting stuff that actually REALLY works on the market because they act on your hormonal system. They might have a small affect. I guess it depends how much spare change you have lying around to experiment. I would say, forget it. especially if you’re young. Your hormones are raging! You don’t need an “enhancement”

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  73. i have been hearing some talk about testosterone enhancers and i was wanting to know what you thought about it

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  74. Vince,

    I am not your typical customer. I am 56 with back problems. However, just using what I can of your program has been amazing. No one would believe the transformation. Using yoga has also helped with flexability. Also I am in the best shape of my life and with very little back pain. The tranformaton has been amazing and noticed by almost everyone I know. My only real problem is joint soreness. Do you have any suggestions?

    Thanks for making my life better.

    John B

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  75. Hi people!
    I found out that Building muscle(especially for skinny guys) does not include only training and eating enough colories.Remember you’re going to change your life!
    You must first change your habits, thoughts and must be motivated.Set up your goals as clear as possible.if you remember Vince did so too ( I remember he read a book called “Seven habits of highly effective people”).It looks like this
    Order of action:
    1.Set up your goals and write them down
    2.You must be fully commited to your goals.If you’re comitted you will not have any obstracles
    3.Be motivated.Feel you have already got a body you desire!
    4.Start gaining wealth.
    5.Purchase vince delmonte’s full course in any cost.
    The rest you’ll learn from that course.
    Kamol
    from the planet Earth!

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  76. G’Day Vince:)

    Is great to see you are serious about getting out there and inspiring others to reach their potential.. you have helped greatly in inspiting me.

    All my life I have been skinny.. I liked to think ‘thin’ but in reality it was skinny.. and have had enough! I am 31, 6ft1 and always weighed around 60 – 65 kg. Over the last 3 weeks I have been applying your advice and watching your demo vids.. i have been working out 3 times a week 3×15 reps and eaiting 6 times aday good healthy heart food.. I am now 70kg..

    I am amazed and feeling great.. and now really look forward to going to the gym and know that I will stay with it.. It makes me feel great physically, mentally and spiritually.. and have already been getting much more attention from the ladies.. must be the way I hold myself.. knowing that i am finally on the right track!

    My goal is 80-90kg.. and I am well on my way.. as soon as I can afford to I will be buying your program books n all as I feel if I can help support your cause and gain more of your obviously wise’ knowledge I know it will be money well spent.

    Thanks again from Australia. All the best Vince and keep up the great work.

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  77. Hay Vince i am just starting your workouts and am wondering is it OK to eat more than your recommended calories every day?

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  78. Having purchased several courses previously, I have noted that they all say”…and I’ll give you everything you need to…” and after you purchase, out comes some new variation,etc. It pisses me off. I peruse your great system, thinking it’s the end all program for a great price, all inclusive, only to find on the net that you also have an abdominal course, and probably more and more at an additional cost. Why can’t you guys cut the bullshit and create a course that provides everything, and then we’d all be happy. Please, I am sincere and appreciate your sincerity as well as respect you, but please, hear me, I’m 55 years old, I subscribe to most of your thoughts as well as your routines and programs, but please, set me up on a path that includes all of your knowledge, with updates, and I’ll purchase. But I do not want to buy this course only to be told that abdominals is another $77. course, and so on, and so on,… Let me know what you think of what I have to say. Thank you, respectfully submitted, Klute

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  79. To anybody worrying about why he didn’t include any bicep or tricep specific exercises in this workout, he excluded them for a reason. They’re unnecessary. Doing curls for your biceps isn’t necessary because the biceps are worked in the pullups and bent over rows. Triceps, on the other hand, are worked in the bench press, military press, and dips. After performing all of these exercises, if you’re really working as hard as you should be, you won’t need to do anything specifically for your biceps or triceps.

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  80. Dear Vince:
    Your routine it,s great.Your advice about motivation,planed de reps,detox for tv,too.But i think there are some excess,particulary in what you are eating.You are eating a lot of animal protein,if you avoid the protein powder and specially meat at dinner you will feel great,for sure.Thak you very much for all the time that you ar giving to us.
    Best wishes.

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  81. ha vince that was a easy workout for you but for a person like myself 37yr old 6’1 and weight 160bls skinny pounds that would be hard 2 do see everybody tell me 2 eat a lot and take supplement like whey i do that but that shit is garbage it had only 8g of protein 15g of carb so i just waste my money on that shit ass product whey designer so vince this is what i ate today breakfast whey designer protein shake 8.30am lunch 2 nathan hot dogs 2 rolls white bread no wheat crinkle cut fries 2 dole fruit cups 1/2 cup whole milk dinner 1 lean chicken breast 1/2 bag of sucess white rice 1 ear corn on cob 2 dole fruit cups 1/2 cup whole milk how about my meal plan i will be back in the gym 2-03-09 at 7.00am 2 do back exercises eaten these things will i get my goal of 190bls by 4-01-09 my other days for the gym are sun shoulders- tues-back-thurs-chest-and fri-legs hit me back vince my email address [email protected]

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  82. hey vince ,like so many others,been in the gym every other day almost a year now.trying to use your program,work-outs and tips.Having a hard time shredding lower belly fat.I am 32 around 6ft and weigh 173.any tips?

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  83. Vince Demonte is an Inspiration to me, someone i truly admire. Im working to become a Personal trainer but i certainly dont look like one at the moment. Vince is a mentor to me. Truly I will achieve and become the best. I was even telling my girlfriend today that Vince inspires me so much. Truly a man who got up 1 day and looked for the circumstances he wanted.

    I have taken my before photo and will work to add drug free muscle to my frame.
    Thankyou Vince.
    Jordan K

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  84. hey vince i am 19 i weigh 120. I have been taking weight gainer so gain with then build my fat, but still nuthing i only gain a little bit of weight. i want to get jacked. i hope you can help me out dude.

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  85. I DON’T LIKE TO SLAG ANY ONE OFF BUT IF YOU DO THIS ROUTINE YOURSELF YOU WOULD BE THE SIZE OF A HOUSE AND YOU ARE NOT IS THIS A CHEEP WAY TO GET US TO BUY YOUR VIDEO’S / DVD OFF YOUR SITE ??

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  86. I weigh 120 pounds and I’m 5’8. Get called skinny all the time. I always read ur emails but I don’t do anything. what do I do

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  87. These are all very good tips. I’m gonna have to try this out.

    BTW…

    PIRATES OF THE CARIBBEAN TECHNO REMIX?!?!

    SWEET!!!

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  88. Hi Vinnie,

    Alex here . Been receiving your emails, all good thanks.

    Been through a lot recently and started on a path to get myslef fit a year ago, needed something to focus on. Whatever I do i I go at it in full and I have turned what shouldhave been a routine tag to get fit into an obsession.

    I started running, initially, to both get some CV work in and develope stamina.
    I had to stop ai day one at least 6 times over 2 miles to the stage where I can now run Jog, sprint, Jog over 7 miles.
    About six months ago I started working out with weights, press-ups and sit ups
    the excess fat disapeared and I have started to put weight on. I am pleased with the way I have started to develop. I noticed that when I wear Polo tops now I get a lot more glances from women.

    I have been following your emails, two weeks ago I built myself a pull up bar, some roll tube slotted into to holes,each in 4 x2″ timber which in turn bolted into an alcove in my office. I really struggled to start with and every day I add 1 more rep. I have noticed a real gain in muscle already not surprising as it is a real wrench on the body.

    *I have dumbells, Barbells I do sit ups , pull ups and press ups and squats.
    I see that you have at least one other comment, a guy from India was asking with apparutus at home could you develop him a routine.
    I think that would be a great idea? Particulary in the current economic climate where Gym membership is costly, perhaps you could develop one, just a thought. I am sure you will get lots of takers.

    Thanks

    Alex

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  89. I love how awesome these videos are. Im in the Army, based in Baghdad right now and trying to use these methods any way possible. The video training intensity I like, wish Vince was here to push me & my troops. But, so many exercises in one wk out is a lot. How about m-w f split them up? Or how should i do it. HELP

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  90. To all you people who can’t afford it. LOL LOL LOL LOL! You’re probably not successful for a reason… weightlifting wont be any different. Handle your motivation/work life first, then worry about weightlifting when your budget can handle it. Stop trying to further push yourself outside of your means.

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  91. What abbout age? I am 69 years old,and exercise at the gym thre times at week.

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  92. Hi Viny,

    I am getting married in aroung may this year…. I am 5.7″ and my weight is 60kgs… i wanna get some extra bulk as well as lilltle fit body till my marriege… I have been reading ur stuffs frm last few days n found inspiring…

    Just wanted to ask, whether it is a realistic goal to achieve in 3-4 months time.. If yes, just tell me what do i need to do to get it done…. its my responcibility to follow ur instructions…

    Thank you

    Ankush

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  93. Hey, Vince. Great program. I bought your full program a year ago, and I’ve seen the biggest gains in my muscle mass that I had ever seen in my previous years of lifting. I want to personally thank you for that.
    One thing I’d like to note in your video though, is that you don’t seem to go to full extension on a lot of exercises (for example, the military press you don’t push all the way up, the bar dips you don’t go all the way up so your arms are straight, and the pull ups you don’t go down all the way so your arms are straight). Is there a reason for this?

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  94. What abbout age? I am 69 year old and I do some exercise thre times at week.

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  95. Hey!
    your programm sounds really good!

    but i have one problem! i really like to have more muscles and i do workout for quite a long time and my veins get bigger and bigger and i dont like that^^ so do you have any idea how can change that?
    hope for help!

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  96. Hi Vince,

    I’m in Southern Ontario in grad school so it’s nice to see a fellow Canadian achieving great things! I’ve been reading your updates for a while now and have taken some of your tips to the gym. I have a couple of questions though. I’m by no means a ‘skinny’ guy with a naturally fast metabolism. I’ve also been working out for years with the occasional burst of improvement and mostly months of pleateau. Right now I’m sitting at 205lbs at 6’3″ and (according to two different body composition scales) somewhere between 10 and 18% body fat. I just read your last set of tips on full body work outs and I’m skeptical. I’ve been doing a split routine for a long time and I’m in the gym much more often than three times a week. So question 1) can a non-skinny guy (in highschool I tipped the scales at 250lbs before I started exercising) get anything out of the routine you say you used? 2) is that honestly the routine you used to get as big as you are in the photos or was it what you started with and you have a different competition routine? I’ve seen lots of weight loss/bodybuilding ads saying things like “blah blah… 20 minutes a day three days a week on our fancy bow$%&# machine…”, but I know that the models they use did not get that big using that thing. Anyhow, I’m enjoying reading your information and you’ve given me a lot of ideas to keep my muscles guessing!

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  97. hey!
    your programm sounds really good!
    but i have one problem! i really like to have more muscles and i do workout for quite a long time and my veins get bigger and bigger and i dont like that^^ so do you have any idea how can change that?
    hope for help!

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  98. Hey Vince, I used to be super skinny going through high school and super weak. I am almost 19 now and managed to put on weight and now slightly bigger which was about 2months ago .. Im having trouble building the chest area and have not been able to push more than 130lb for over 2months now on bench press.. Also after gaining weight i put on weight in the thighs. My question is how much cardio should I do a week to maintain a good physique and because I am at a plateu on the bench press should I try lower weights and more weights and build myself up to higher weights again?

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  99. HI Vince. One thig i need to ask you. I have started fat cutting workout, can i do this and that at the same time or is it too much?

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  100. just want to find out what best for me i want 2 sign up but not sure what 2 package 2 buy and what suited to me

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  101. Hey vince thanks for all ur posts …. I just wanted to know if i can include super set daily in my work out schedule ??

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  102. Dear Vince,good workout !
    But,bad for me,I cannot do it having a knee arthritis that needs knee replacement surgery! What should I do?
    Sure,lately I’ve hit the gym 5 times a week I have some good results but not what I was expecting .
    My workout consists in exclusively upper body work due to excruciating knee pains. I need your advice ! By the way,I’m 60yo.
    Your workouts,videos, letters are highly appreciated by me.
    Please hit me back with a piece of advice.
    Thank you,sincerely Steve.

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  103. Hey Vince,

    I may be even more ectomorphic than you. I used to be 6’2″ and about 140lbs with 6 1/2 inch wrists. I did put on weight in my 20s but it was mostly fat; in fact by 29 I weighed 217lbs, but my belly was over 40″ (if it is possible I was now an ecto/endomorph). So in my early thirties I began a weight training regime, typical of what you might find in a body building Magazine. multiple sets 8-10 reps several exercises per body part and some form of body split maybe push/pull days, lower body/upper body days. I gained some muscle and lost some fat. My body weight went up to 230lbs my waist to about 39″ – I looked like a powerlifter (but no where near as strong). At some point I took a long hard look at myself and decided I didn’t look good. So I cut out some of the food and started to add some cardio. In bursts I lost weight I got to 217 lbs again then plateaued. I changed my exercise style and did more cardio ( more high intesnity) and shorter rests between weight sets and got to 205lbs. With more diet I recently hit a 10 year low of 196lbs. My waist is now 35-36″. I look a ton better.
    However I have lost a lot of muscle. My arms have gone from 16.5″ to 15″. My strength has been reduced e.g. my bench press 10 rep max has gone from 230 lbs to 200lbs. My goal now is to reduce the waist even further to 33″ and to get my muscle back and more. I want a 10 rep max for bench of around 250-260lbs. I am now 37 years old is this possible? Any suggestions?

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  104. hi i am a female 19 year my weight (47kg) want to put on weight and want to be a girl which my boy friend want please help me

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  105. Hey Vinnie

    total body workouts ROCK ! I go to the gym 4 – 5 times a week. 1session with a PT and the rest to work by myself. Andy (my PT) is big on primal workouts and full body – suits he and I well. I initially lost about 7kg (of fat), but in 6 mths have put on about 12kg and am getting some really nice comments from friends and family. I’m looking forward to adding your workout to see the results.

    great website, videos and advice.

    cheers

    Mick

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  106. Hey Vince, I have always focussed on independent body parts more of a concentrated workout a day on a certain body part, I have experienced good muscle gains however I am open to the idea of changing my routine your full body workout regime is great because I tried it but then I want you to include exercises for the arms. thanks

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  107. Hi Vince

    Question about recovery, but first, thank you.

    I’ve startes 3 weeks ago with this siw weeks workout. After the first week, I gained 1lbs. Then I lost 3 pounds. I was at first discouraged, then I saw that some fat (wich I didn’t knew existed) disapeared from my arms. After 3 weeks, I gained a total of 2lbs.

    I’m confused when it comes to recovery. I searched the net and asked a personal trainer friend of mine about recovery time. My friend said 5-7 days. One site also said 7 days. In the above post, you said that you need to recover in 48 hours, and that is how your program is designed.

    How could I know that my muscles are fully recovered by the time I start my next workout?
    What can I do to speed up recovery, exept for sleeping enough?

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  108. When u say ‘take your body weight and multiply by 18 = your daily goal calories…’ – is that in kg’s or pounds?

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  109. Hello Vince,

    I’m confused, in one of your first videos I saw you were saying that realistically muscle gain was around 24lbs of muscle in 12 months, now this says 41lbs in 6 months, which is correct? also since I’m Aussie we have the metric system, so if you could tell me in kg too that would be awesome. I must admit I’ve been a little disheartened that I could only hope to gain 21pounds in 12 months at the most as stated in that first video. I trained solidly for two months previously and increased my total weight by 12kg, not all muscle I know but I’m sure I must have gained atleast 5kg in muscle over that time???

    David

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  110. Hi , In the above execise program , u r workin out for 3 days a week and wat r we supose to do on rest of days .
    The exercises u mentioned does not include biceps and triceps ans so many other exercies

    I am really confused please help .

    Regards

    siddhant

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  111. Great Post Vince!
    Full Body Workouts Rule!!!

    Btw, I have found Renegade Rows to be extremely effective too…they are pretty challenging but man the feeling after it is to die for!!! works the core area good!!!

    the hardest part is to ger your balance right…but once that’s in place, it gets a bit easy!

    I recommend folks to incorporate renegade rows into their training scheme…works wonders!

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  112. hey vince is me again..i am afraid i can’t do the 6-week full body muscle gaining workout video you posted above..the reason why is i can’t afford to go to the gym …can you post me a workout that i can do at house with a couple of dumbell, and a chin up bar…i know it’s not much..but i am sure you can work something out for me..

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  113. To Fritz: He could add those at the top of his squats

    Vince: Why not an explosive move like the hang-clean. A person can build some serious power and explosiveness with the proper use of that exercise.

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  114. what song is this/what dj is it?

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  115. hello how r u . this is mohan from india i m 29 year old male i m so thin men and my weight is 57 kg and i m going contineoue in gym last one year to but i not gain my weight so u plse give me the advise that how do the gym and what i have ti eat to make my strong muscles . and i m a vageteriane diet men i dont use non veg . plse give ur mobile nom i want to talk with u and give me book name that inside given all the gym gidences and how to do the exersice acc to u . plse u most reply me .other wise u miss call me from ur moile i will call u i want to take more advise to u my nom is +919426876343 . i will wait ur response bye and thanks u so much

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  116. hey ,vince how can i pay 4 the video’s and the other stuff because i have no cc .plus i really want to try the workout all me life all i wanted is the best lookin body i can have

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  117. hi mr . vince. firstly i just wanna say i am so amazed of your progress and i know how it feels to be insulted at school that you are skinny and everything..the truth is i am an ectomorph…at first, i tried so many ways to gain weight..i gone through many websites and they all lead to one option…bodybuilding…So vince i only have one problem now…. for your information.. i am not wealthy and couldn’t afford some of the food that i have to eat to gain muscle mass…so i was just wondering…Is it that important to choose what type of food you need to eat before every meal ? Can i just eat anything that is available but still maintaining the 6 meals ? i hope you can reply very soon…really need help here..

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  118. Dear Mr. Vince,

    I have been regularly surfing thru your emails and trying to implement all your tips during my workout. The problem what Iam facing is iam unable to shred the excess fat around my belly but able gain some toned muscles arount my shoulder, arms and back . Overall results are no definitions and gaining extra pounds. Please advise

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  119. No calve excercises in your routine ?

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