SERIOUS MUSCLE BUILDING: Deadly Bodybuilding Myths You Don't Know Part 2

Bodybuilding Myth #4

Low reps are for size and high reps are for cutting.

Your muscles do not have much personality – they are either growing, shrinking or staying the same.

If you want your muscle to grow then gradually force your muscles to do more work and outperform your last workout’s performance. If you are content with the size of your muscles right now then this is easy – just keep doing what you are doing. And to make the muscle smaller, this is even easier – simply do not train it.

You can not pick certain exercises to get a muscle 'cut' or make a muscle 'huge' - this theory holds no water. Muscle 'cuts' are a reflection of two criteria on the body: pure muscle size and low levels of body fat (in the single digits). So if you want to build massive muscles get ready to apply the fundamental principle of progressive overload. And if you wish to get 'cut' and 'ripped' be prepared to drop your body fat levels into the single digits.

Next time you hear someone say, “I just lift light weights to get toned,” then pat them on the back and point them in the direction of the cardio room as a better option. Light weights do not build muscle, period. They will burn calories and that's all. You’re better off maximizing your time by burning calories running or doing jumping jacks. And if you see someone with the goal to get bigger and they are a cardio junkie – grab their hand and lead them to the heavy weights.

Bodybuilding Myth #5

Monday is chest day, Tuesday is Leg day, Wednesday is Back day...

Splitting up a routine is preached like 'gospel' and is rarely on trial or questioned as the way to structure a muscle building routine.

And sure, splitting up a routine is fine and has some benefits BUT it is also the fastest way to over-train and burn out. Remember that you do not get stronger in the gym – you get stronger and bigger when you go home, rest, sleep, eat and FULLY recover.

To SUPERCOMPENSATE from your previous workout your muscles are not the only things that must experience a full recovery. Do not neglect the fact that you are taxing and depleting your central nervous system, hormonal system, and immune system – systems that, in fact, take longer than your muscles to recover.

Just because your muscles say, “OK we feel fine, let's train again,” you must still experience a FULL recovery prior to attempting to stimulate your muscles again for more muscle growth.

Consider this practical example. What is the best way to cure a sickness? By taking an entire bottle of aspirin in one sitting? Or taking smaller dosages at more frequent intervals? I hope you agreed with the second solution. So what is the best way to build muscle? Taking one huge dosage per muscle group per week? Or taking smaller and more frequent dosages on a muscle group?

Bodybuilding Myth #6

Shock’ your muscle and keep them ‘guessing.’

This has got to be one of the silliest and most misleading statements ever made (no hard feelings because in theory it can be convincing). Interestingly, the people who used to give me this advice must have been 'shocking' or 'tricking' their muscles the wrong way because they had no muscle mass on their bodies to back up that statement.

If you think about this myth long enough you might start to laugh. Do you think you can really change your exercises and training routine to 'surprise' your body and get a different reaction out of them?

Your muscles do not have outside eyes that reward you with new muscle growth if you 'confuse' them. Your muscles understand MOVEMENT and that's all – push, pull, curl, extend, contract or release – that's it. You can be lifting bags of sand or dead lifting 400 pounds and the action on your back is the same – your knees bend and your trunk flexes. So where is the shock? Why would your back muscles say, “Holy Macaroni Batman, you’re lifting with an Olympic bar and not sand bags anymore. Better pack on some muscle.”

Or maybe you can switch up the order of your routine by hitting a weak body part twice in the week. If you only train your arms once in the week and then 'strategically' throw arms in twice one week they will be 'confused' and 'shocked' into growing. Please! Your muscles operate on laws of science, not on laws of trickery.

Forget trying to shock, confuse, trick or ‘keep the muscle guessing.’ The only thing that will be shocked and confused is the person messing around with this theory who has no clue why their body has not changed in a month since they started this magic show.


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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Serious Muscle Building: Deadly Bodybuilding Myths You Don't Know Part 1

By Vince DelMonte

There are so many unproven bodybuilding myths that are still around us. Would you believe me if I said you are being scammed out of 90% of the muscle growth you should be getting because you have been mislead and misinformed by one or all of these deadly bodybuilding myths. Here are the first three of six bodybuilding myths that must be dispelled!


Bodybuilding Myth #1

Train like a bodybuilder to become a bodybuilder.

This is the message screamed by the bodybuilding world. While this mantra may have inspired millions via popular bodybuilding magazines, it has also mislead millions by re-printing and rehashing irresponsible training nonsense that will wreak havoc on your body and make you just another one of the herd.

Imitating the training of the 'champion' bodybuilder 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 who are without gifted genetic potential and are drug-free.

The traditional 5-7 day splits, 5 exercises per muscle, 24 set chest routine is training suicide for the average trainee not spending a couple thousand dollars a week on special 'vitamins'. Not only are these magazines useless but they will cause injuries, over-training, and illness. The books and magazines will not tell you that the drugs and genetics were responsible for curing their problem of being a hard gainer. Supplements, 'better training', and more dedication are their 'secrets' so you are told.

Bodybuilding Myth #2

Train for the ‘holy’ pump.

The 'muscle pump' is described as putting your muscles under an extended period of constant tension. As your muscles stretch and contract they become gorged with blood which makes them feel tighter and fuller.

Getting a muscle pump is not necessarily what causes the muscle to grow – doing 100 reps with a light rep will create a huge pump – but does this make a muscle grow? Of course not! Distance runners get a pump in their legs when they sprint uphill. Do they get big muscles? Heck no!

Most bodybuilders swear by the 'pump' and preach that you are shuttling more nutrients into the muscle – but is that what is really happening? Sure it feels great, like Arnold says in the unforgettable scene in Pumping Iron, but all that is occurring is a 'back-up' of blood. The blood is 'stuck' inside the muscle, which creates that worshiped tight and full look.

The blood that's backed up into the muscle has hit a dead end and has nowhere to go. If you had fresh new blood that would be great, but unfortunately you just have old, stale blood getting ready for a snooze. That will not help you gain weight or build muscle mass!

The pump that is built up by the blood in your muscles will usually occur after you repeat set after set, which results in the famous "burning" sensation known as lactic acid. Lactic acid forms in the absence of oxygen. Lactic acid is a WASTE product and does nothing to build muscle weight.

Now if you are lifting extremely heavy weights and achieving a pump then this is a very good indication that you are making the muscle fibers work fully. I would only use the pump as an indicator to reveal how well you are 'targeting' the working muscle. Not as you guide to mark your success.

Bodybuilding Myth #3

You MUST train until failure.

Training to 'failure' has probably received more debate, misinterpretation, and improper logic resulting in too much wasted effort. Going to failure– going to the point in a set where you are physically incapable of going just one more rep, hence you 'fail' - is preached as the most promised way to make continuous muscle gains. Interestingly, there is no activity outside the gym that demonstrates this 'going to failure' principle is as critical as bodybuilders have employed.

Growing up as a long distance runner I often stood by and watched the sprinters compete, and was astonished by their tremendous quadriceps and hamstring muscle. Yet I never remember watching any sprinter on my team train until failure, nor do I recall them ever sprinting through the finish line and collapsing. Yet they demonstrated a greater amount of muscular work in less time each time they practiced and raced.

Also, I will never forget the phenomenal muscularity of the construction workers I used to work with when I laid bricks and framed houses. Yet I never recall them carrying timber around the yard until they could not pick up one more 2 x 4. Nor do I remember the bricklayers moving the bricks around until they could not move them anymore. Both of these groups had incredible muscularity and were able to stimulate muscle growth without going to failure. So why do so many command that 'failure' is an absolute law for stimulating muscle growth when much evidence shows otherwise?

Improving your body’s sensitivity to the cold does not require you to go outside in the middle of winter with no clothes on prior to passing out. If you want to improve your tan, it isn’t necessary to subject your skin to the sun prior to the moment of blistering. If you want to improve your ability to hold your breath under water, do you need to go to the point just prior to losing consciousness?

Since your body’s primary function in life is to survive it will adapt only to the point where your body has sufficient defense to whatever element it is exposed. Similarly, when lifting weights your body will adapt to the intensity you have exposed it to over time while maintaining your recovery resources. As you can see, muscle growth stimulation operates on the same principle and does not require over killing your muscles’ absolute limit.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

UNBELIEVABLE!

**Before you do anything else, please watch this 3-minute video of Vince as your first step to a world-class body.

Moving on...

As you know, Vince DelMonte sold out of his No-Nonsense DVD Series last Friday night and he just dropped me a line that he has another batch of 500 DVD sets available and has something like 564 people on the waiting list.

I don't know the exact number but the bottom line is that more people want them than he has available.

If you want a shot at this life-changing system, you better make a move today because I wouldn't be surprised if he sells out again this week:

Head on over to this site if you're ready for the most beneficial workouts you've ever done and to build a jaw dropping physique this summer:

Visit: www.vincedelmontefitness.com

Vince says...


Oh, and...

With the success last week's release (the last date of which I posted HERE), I wouldn't be surprised if this new batch of DVDs flies off the shelves within hours!

Get your OWN copy and GET WITH IT!

Serious Muscle Building: Weight Training Tips

By Vince DelMonte

Weight training properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight training tips before you even step foot in the gym.

1. Write down a realistic short term and long term goal.

2. Make a commitment to stick to one program for at least 12 weeks.

3. Educate yourself prior to starting.

4. Hire a trainer to teach you proper technique.

5. Focus on gradual progression.


Weight Training Tip #1: Goal Setting

Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.

Weight Training Tip #2: Commitment

The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you don't, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, “It's not working...” and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping

Weight Training Tip #3: Education

How much do you really know about building muscle? Let's put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.

Weight Training Tip #4: Proper Technique

You wouldn't try and drill your teeth? You wouldn't try and do your own taxes? You wouldn't try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of “I think I'll try it on my own,” or “My friend is going to teach me,” or “I am self taught from watching others...” Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.

Weight Training Tip #5: Progression

I'll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up consistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a extra 2.5 pounds or a shorter rest period, these are are measurable signs of weight training progress.

Conclusion


Make your weight training life easy by starting with the the above weight training tips and look forward to a rewarding and fruitful adventure in the gym.


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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Serious Muscle Building: LAST CHANCE

I just got some great news via email from muscle and six-pack expert Vince DelMonte. His subject line was something like, "People should screw the recession and get ripped!"

Until Friday night at midnight, you can now get the body needed to turn every head in the gym... on the streets... and on a hot night - with the No-Nonsense DVD Series and supporting bonuses with RECESSION PROOF PAYMENT PLANS:

--> www.VinceDelMonteFitness.com

===========================
My Disturbing Phone Call...
===========================

But let me tell you about a quick phone call that disturbed me and ties into the email Vince just sent me...

I just got off the phone today with a friend who was depressed and finding the recession particularly difficult. I have a few close friends losing their jobs or finding their job at stake...

I started to sympathize until my friend said something disturbing...

"I've done my best to plan for the future but the recession has hit me really hard and it seems like my health and physique are going to suffer too..."

"WHY?" I scream because I hate hearing people I care for make excuses. I believe in tough love and accountability. I know how important a fit and sexy body is to my friend so I challenged him...

I replied firmly, "The truth is that coping with job loss is very unpleasant BUT that's NO excuse to let your fitness go downhill."

Silence on the other end.

I continue, "During a recession, your body is the ONE thing YOU CAN control. A recession should not affect your ability to lose body fat, bulk up and get into your best shape ever."

"So what do I do?"

"You need a step-by-step blueprint that you tells you EXACTLY what to eat and how to train so you start seeing visual changes on your body immediately... You need to get motivated and inspired. I have a buddy who is a trainer, author and fitness champion and he has a site that's giving you the keys to a brand new body."

Click HERE for your RECESSION PROOF PAYMENT PLANS

==================================
Back to the email Vince sent me...
==================================

With less than 24 hours left, Vince only has 144 DVD sets left and wants to give you an EXTRA REASON to let his system work for you and build a near-perfect physique.

Even though you have an opportunity to get THE EXACT SYSTEM Vince used to become a fitness model champion and the the IDENTICAL SYSTEM responsible for the dramatic before and after pictures on his site, we understand the No-Nonsense DVD Series is at a little higher price point.

I know that you're sitting behind your computer thinking of how badly you want to get started and how much easier and faster it would be to build a world-class body if the initial investment was a little more manageable.

And that's totally cool so we're making this as accessible as possible for you. Vince and I really want to get you started so we're going to do something SPECIAL for you - but ONLY for the last 144 DVD sets on the shelf:

Click HERE for your RECESSION PROOF PAYMENT PLANS

So in Vince's words, "Tell your friends to screw the economy. This is their last chance to go from regular-to-ripped in the next 90-days."

On top of the high-quality DVD series that allows you to be a fly on the wall to duplicate his muscle-shredding and belly-busting success, here are 11 more things you're getting to make your success full-proof:

-> No-Nonsense Muscle Building Book
-> Your Six Pack Quest Book
-> Step-by-step printable workout sheets
-> Online workout videos to start right away
-> Online exercise database with alternate exercises
-> Email support
-> 84-day meal plans for cutting and bulking
-> Supplement recommendations and guides
-> Membership community with thousands of members
-> 12-week transformation challenges with $1,000 cash to winners
-> Audio interview with the world's best fitness coaches

Heck, if you just applied 1/10th of the info here, you would get the results you're looking for! As a personal trainer myself, I've had personal clients spend up to
$10,000 a year to get info like this from me.

The good news it that you don't need to pay nearly that much but he is raising the price $50.00 tonight so take advantage of this complete muscle-shredding, belly-busting and ab-sharpening system.

Click HERE for your RECESSION PROOF PAYMENT PLANS


P.S.

So if you want a shot at this life-changing system, you better make a move now because their are only 144 DVD sets left; the price goes up; the supporting bonuses disappear and the s/h will not be covered. There is also a few spots left in Vince's Get Ripped Club that includes 6-weeks of group phone coaching.

Click HERE for your RECESSION PROOF PAYMENT PLANS

Serious Muscle Building: Six “Little-Known” Muscle Building Tips Part 2

By Vince DelMonte

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three 'little-known' muscle building tips will accelerate your muscle gains immediately!

[continued... Part 1 HERE]

4. Never Train More Than 2 Days Consecutively

But the bodybuilding magazines say to split up my program into 5 seperate days... Yes, I am more than familiar. I call these 5 day splits 'drug programs.' They treat your body simply as a 'muscular system' and neglect the other systems such as your central nervous system, hormonal system and immune system. Each of these systems have a unique part in muscle growth. Not to mention that these 'drug programs' only work if coupled with a few thousand dollars a month on drugs.

Just because you trained your chest on Monday does not mean your immune system, or hormonal system or central nervous system has FULLY recovered. What happens when you return to the gym NOT FULLY recovered? Will you be able to lift more weight?

If you are not able to lift more weight than guess what happens to your level of fitness? It certainly will not go up because you will be depleting your energy reserves further into a deep, dark hole called 'over-training.' If you can not lift more weight or 'out-do' yourself from your previous workout than how do you expect to create any NEW muscle? It is literally impossible. Taking a full rest day every two days will minimize the chance of over-training and ensure your energy reserves are replenished.

5. Go Home If You Are Not Stronger Than Last Workout

Multiple choice question:

Q. You train your chest on Monday and you averaged 4 sets of 8 with 225 pounds on bench press. This workout would be considered a personal best. Your following chest workout, let's say five days later, you come to the gym with great anticipation to out-do your last workout. To your disappointment you discover that you can barely do 4 sets of 8 with 185 pounds this week. What happened?

A. Your body had not fully compensated from the previous workout and required a longer recovery period.

B. Who cares! You toughed it out and made the most of the workout.

C . Complain to the gym owner that his weight plates are messed up and you want a refund on your gym membership.

If you picked A than say hurray and pat yourself on the back. The rational decision would be to admit the recovery error, assess the factors that could of resulted from not fully recovering (did you take all your supplements, did you sleep enough, did you follow your nutrition plan etc) and plan for success next time. This is the 'trial and error' process.

The emotional and irrational trainee would take option B and slug it out. Consider what is actually happening when you take this approach to your workouts:

1. You will be using weights within your threshold so your muscles will simply laugh back at you because there is no new unaccustomed stress on your muscles. Remember, your muscles only grow if you give them a reason to.

2. You will be training in the hole and prolong the period of time that it takes to come out of the hole and super-compensate.

3. You will have no new muscle to work with because you have not fully recovered or grown bigger so it will be literally impossible to lift more weight or more reps.

4. You will be using your precious energy reserves, that could be going towards building muscle, instead to fueling an useless workout.

5. You will lose motivation and grow frustrated and confused because of your lack of progress.

This is a very tough and mature training decision one must face. After commencing a workout, if you discover after a few sets that you are on tract for a crappy worout than I would suggest to drop the workout and go home. Plan to come back the next day. If your goals are to simply train to train, than you will probably not follow this rule. However, if your goal is to get huge muscles and pack inches of new muscle onto your frame than this is a critical training decision.

To ensure your trip to the gym does not go in complete vain – have a flexibility session to make use of the time and than try and pick up the cute receptionist phone number on your way out!

6. Find a mentor

What does this have to do with muscle building? Everything – finding a mentor can make all the difference in how much muscle you build! If you plan on becoming successful in the gym than surround yourself with someone who has already walked the path. Would you agree that the quickest way to achieve success is to find someone who has gone before you and done what you want to do – and model them.

So why do millions of fitness enthusiasts wander aimlessly following generic advice in text books, magazines or websites? Although these methods of learning can provide a theoretical perspective, they are absent in accountability, a formal system, time and financial comittment and assessment of performance.

A wise mentor will guide you step-by-step of the way with a formal system that includes a higher level of commitment and accountability on your part. You will be required to fulfill tasks, change habits, meet deadlines and perform at a higher level than you would without a mentor.

The premise of having a mentor is that he has been there and done that. He has walked in your shoes and will give you the appropriate advice in a timely fashion. If you do not perform and follow the advice than you are wasting the mentor's time and he will 'fire' you! If you do perform and follow his advice than you will be successful and build the muscle you deserve in less time!

Seriously consider hiring a fitness coach, a personal trainer or anybody who has done what you wish to do and be prepared to elate the same results!


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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Serious Muscle Building: Six “Little-Known” Muscle Building Tips Part 1

By Vince DelMonte

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three 'little-known' muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let's say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store

If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?

To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don't ever let that supply of good food run low.



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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Serious Muscle Building: Get Big Muscles In 3 Simple Steps

By Vince DelMonte

Do you know what it really takes to build big muscles? Do you think it's as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn't going to cut it. Here are five simple steps to getting big muscles fast :

Squat and Deadlift

Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.

Not to mention the degree of intensity, squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the entire body.

Stick to Compound Exercises

What is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever hope to get big muscles than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.

If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!

Keep Your Rest Periods Honest

When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.

Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response.

For example, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.

Lastly, how do you know if you are truly stronger if you do not monitor your rest period? For example, let's say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period!

Conclusion

You now know that building big muscles is not easy as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I promise that you will start building brand new muscle all over your body!



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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Serious Muscle Building: Skinny Guy's Guide To Creatine

By Vince DelMonte

What is creatine? How do I take creatine? What are the side effects of creatine? What is the best creatine? Unless you just arrived from another planet, you should know that when it comes to muscle building supplements, creatine is the king!

To date, creatine has proven to be the most research-proven sport supplement on the market to day. Creatine has collected hundreds of clinical studies that show increased lean muscle mass, improved energy levels, increased muscle strength and size and improved exercise performance. There is even a new batch of research showing creatine supplementation having a significant effect on memory and intelligence, as well as immune function. Bigger, smarter and healthier, not that's a solid combo!


What is creatine?

Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth. Creatine is simply a mechanism that allows you to work harder and out do your previous workouts.

How do I take creatine?

To load or not to load, that is the question! You have three research-proven options to choose from. Each method will appeal depending on a variety of reasons:

Method 1: Six day load at 20 grams a day plus a maintenance of 2-3 grams a day afterward.· Method 2: 3-5 grams a day for the long term.

It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don't have to go through all the hassle of loading. This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with higher dosages.

Personally, I have found the best time to take creatine is 15 minutes BEFORE a workout and AFTER a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.

What kind of creatine should I buy?

With all the fancy bell and whistle creatine supplements out there, a lot of people of forgotten about simple, powdered creatine. All you need to know that the best creatine manufactured is sold to companies in the form of Creapure. So as long as you see the that the creatine bottle you have bought, as Creapure as their source of creatine, that's the good stuff.

There has much debate about creatine purity and it is not accepted that not all creatine is created equal.

Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results. Due to it's chemical structure, it might result in greater stress on the liver. Although it does seem to have potential, wait for more research and rely on the time-tested powdered creatine.

Should I take creatine with sugar?

Stimulating insulin release by consuming high amounts of sugar has been shown to enhance the transport and uptake of of creatine into the muscle tissue. However, insulin is also responsible for fat storage. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout. On non-training days, creatine would be be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars.

Conclusion

Creatine, is by far the king of the jungle when it comes to muscle building supplements. I have only included the information I believe to be the most critical and useful. Your take home message is to use powdered creatine, year round before and after your training workout and in the morning on your non-training days. Make sure your creatine says Creapure and don't get caught up wasting any more time or sleep on the academic debate associated with creatine use. Just do it!

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.