træningsprogram fra no nonsense muscle building

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o Nonsense Muscle Building Introduc

Vince Delmonte www.VinceDelMonteFitness.com 2006.

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www.VinceDelMonteFitness.c

o Nonsense Muscle Building Chapte

THE COMPLETE BEGINNER-INTERMEDIATE29 WEEK INTENSIVE WORKOUT PROGRAM:

You can nd this entire program at www.tnessgenerator.com/getbuffed

Sign up for a free account on the left hand side. You will assign yourself a username

and password (different than the one that got you access to the customer log in page) and you

will be able to refer to the entire program.

The site includes exercise descriptions, 3D animated pictures and program notes.

There is a section for you to track your workouts online and you are able to print off

the workouts as well.

Send me an email if you want your program to start on a specic day and I can do that

manually for you.

Below is Weeks 1-3 based on Liner Periodization:

3 sets of 15 reps. 30 secs rest. 311 tempo

WeekNumber

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1-3 A B C

***Special Tips

3 sets of 15 with only 30 second rest will stimulate your slow twitch muscle

bers and teach your muscles how to handle maximum tension for 40-70 seconds,

which leads to maximal metabolic gains.

Keep the rest period HONEST. You will not discover the intensity of this work-

out unless you truly maintain a 30 second rest period. An honest 30 seconds, that

means you use a stop watch, ies by! You will barely have enough time to even

drink in between sets.

Leave your ego at the door. If you have never trained for muscular endurance

than you dont be surprised if you get light headed and faint.

Focus on completing all the reps with a full range of motion. You are establish-

ing a foundation in preparation for you heavy lifting.


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Perform at least two interval cardio workouts per week at 20-30 minutes each

on separate days.

Perform the workouts in the order that they written. Notice that you are super-

setting opposing movements throughout the entire workout i.e. Quads vs. Hips,

Horizontal Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc

Workout A (Monday)Order Exercise Sets Reps Tempo Rest

A1 Full Squat

(barbell)

3 15 311 -

A2 Straight Back

Stiff LegDeadlift

3 15 311 30

B1 Cable Seated

Row

3 15 311 -

B2 Incline DB

Chest Press

3 15 311 30

C1 Close Grip

Cable Pull-

down

3 15 311 -

C2 Standing Mili-

tary Press

3 15 311 30

D1 DumbbellIncline Curl

3 15 311 -

D2 Bench Dip 3 15 311 30

E1 Standing

Machine Calf

Raise

3 15 311 1

E2 Shrug (Bar-

bell)

3 15 311 30

F1 Hanging Legs

Raises

3 15 311 30

F2 Weighted BallSit Ups 3 15 311 30


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Workout B (Wednesday)Order Exercise Sets Reps Tempo Rest

A1 Bentover Bar-

bell Rear Delt

Row

3 15 311 -

A2 Barbell Bench

Press

3 15 311 30

B1 Pullups 3 15 311 -

B2 Behind The

Neck Barbell

Press

3 15 311 30

C1 Dumbbell

Hammer Curl

3 15 311 -

C2 Lying Dumb-

bell Tricep

Extension

3 15 311 30

D1 Standing

Dumbbell

Front Lunges

3 15 311 -

D2 RDLs with

dumbbells

3 15 311 30

E1 Hanging Hip

Raises

3 15 311 -

E2 Weighted

Stability Ball

Crunch

3 15 311 30


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Workout C (Friday)

Order Exercise Sets Reps Tempo Rest

A1 Barbell Dead-

lifts

3 15 311 -

A2 Lying Ham-string Curls

3 15 311 30

B1 Dumbbell

Bentover Row

3 15 311 -

B2 Bench Press

(dumbbell)

3 15 311 30

C1 Chin Up 3 15 311 -

C2 Seated Dumb-

bell Shoulder

Press

3 15 311 30

D1 Barbell Curl 3 15 311 -D2 Two Arm

Cable Press-

down (heavy

stance)

3 15 311 30

E1 Hanging Hip

Raises

3 15 311 -

E2 Weighted

Stability Ball

Sit Ups

3 15 311 30

Below is Weeks 4-6 based on Liner Periodization : 4 sets of 10 reps. 60 secs rest. 311

tempo

WeekNumber


4-6 A B C

***Special Tips

4 sets of 10 with only 60 second rest will stimulate a combination of slow twitch

and fast twitch muscle bers which will emphasize a mixed metabolic and neural

response.


out unless you truly maintain a 60 second rest period. An honest 60 seconds will


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give you just enough time to sip on your workout drink and change the weights if

necessary.

The goal in this phase is to focus on strength gains. Each week you should be

starting 5 - 10 lbs heavier than your last week.

Focus on completing all 4 sets of 10 with the same weight. Yes, that means

your rst two sets might not be extremely difcult to complete 10 but your last

two sets will be more your increase your muscle density! Aim to do the rst three

sets on your own. The fourth set you will require a spotter to assist you on your

last 1-2 reps...

Perform at least two interval cardio workouts per week at 20-30 minutes each

on separate days.

Perform the workouts in the order that they written. Notice that you are super-

setting opposing movements throughout the entire workout i.e. Quads vs. Hips,Horizontal Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc

Workout A (Monday)


A1 Full Squat

(barbell)

4 10 311 -

A2 Straight Back

Stiff Leg

Deadlift

4 10 311 60

B1 Cable SeatedRow

4 10 311 -

B2 Incline DB

Chest Press

4 10 311 60

C1 Close Grip

Cable Pull-

down

4 10 311 -

C2 Standing Mili-

tary Press

4 10 311 60

D1 Dumbbell

Incline Curl

4 10 311 -

D2 Bench Dip 4 10 311 60

E1 Standing

Machine Calf

Raise

4 10 311 -

E2 Shrug (Bar-

bell)

4 10 311 60


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F1 Hanging Legs

Raises

4 10 311 -

F2 Weighted Ball

Sit Ups

4 10 311 60

Workout B (Wednesday)


A1 Bentover Bar-

bell Rear Delt

Row

4 10 311 -

A2 Barbell Bench

Press

4 10 311 60

B1 Pullups 4 10 311 -

B2 Behind TheNeck Barbell

Press

4 10 311 60

C1 Dumbbell

Hammer Curl

4 10 311 -

C2 Lying Dumb-

bell Tricep

Extension

4 10 311 60

D1 Standing

Dumbbell

Front Lunges

4 10 311 -

D2 RDLs withdumbbells

4 10 311 60

E1 Hanging Hip

Raises

4 10 311 -

E2 Weighted

Stability Ball

Crunch

4 10 311 60

Workout C (Friday)

Order Exercise Sets Reps Tempo RestA1 Barbell Dead-

lifts

4 10 311 -

A2 Lying Ham-

string Curls

4 10 311 60

B1 Dumbbell

Bentover Row

4 10 311 -


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B2 Bench Press

(dumbbell)

4 10 311 60

C1 Chin Up 4 10 311 -

C2 Seated Dumb-

bell Shoulder

Press

4 10 311 60

D1 Barbell Curl 4 10 311 -

D2 Two Arm

Cable Press-

down (heavy

stance)

4 10 311 60

E1 Hanging Hip

Raises

4 10 311 -

E2 Weighted

Stability Ball

Sit Ups

4 10 311 60

Below is Weeks 7 9 based on Liner Periodization: 5 sets of 5reps. 90 secs rest. 311

tempo

WeekNumber


7-9 A B C

***Special Tips

5 sets of 5 with a nice 90 second rest will stimulate primarily your fast twitch

muscle bers which will lead to a strong neuromuscular response, tapping into

many untouched and untrained muscle bers.


out unless you truly maintain a 60 second rest period. An honest 60 seconds will

give you just enough time to sip on your workout drink and change the weights if

necessary.

Keep the weights HEAVY. Here is your opportunity to pick up some serious iron

and test your limits.

The last 2 reps on your last two sets should be a struggle and if you wish to use

a spotter, do it now.

If you nd your last three sets are easier than your rst two sets than this means


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that your nervous system was not warmed up and would benet from an extra 1

or 2 warm up sets.

Focus on completing all 5 sets of 5 with the same weight. However, it is not a

bad idea to do the rst and second set slightly lighter. e.g. 70 lbs 75 lbs 85 lbs

85 lbs 85 lbs

Perform at least two easy cardio workouts per week at 30-45 minutes each on

separate days. Notice that long slow cardio might feel better on your body during

this phase since your nervous system is already being stimulated during the heavy

lifting. The interval cardio might delay your nervous system recovery.

Perform the workouts in the order that they written. Notice that you are supersetting

opposing movements throughout the entire workout i.e. Quads vs. Hips, Horizontal

Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc:

Workout A (Monday)


A1 Full Squat

(barbell)

5 5 311 -

A2 Straight Back

Stiff Leg

Deadlift

5 5 311 90

B1 Cable Seated

Row

5 5 311 -

B2 Incline DBChest Press

5 5 311 90

C1 Close Grip

Cable Pull-

down

5 5 311 -

C2 Standing Mili-

tary Press

5 5 311 90

D1 Dumbbell

Incline Curl

5 5 311 -

D2 Bench Dip 5 5 311 90

E1 Standing

Machine Calf

Raise

5 5 311 -

E2 Shrug (Bar-

bell)

5 5 311 90

F1 Hanging Legs

Raises

5 5 311 -


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F2 Weighted Ball

Sit Ups

5 5 311 90



A1 Bentover Bar-

bell Rear Delt

Row

5 5 311 -

A2 Barbell Bench

Press

5 5 311 90

B1 Pullups 5 5 311 -

B2 Behind The

Neck Barbell

Press

5 5 311 90

C1 DumbbellHammer Curl

5 5 311 -

C2 Lying Dumb-

bell Tricep

Extension

5 5 311 90

D1 Standing

Dumbbell

Front Lunges

5 5 311 -

D2 RDLs with

dumbbells

5 5 311 90

E1 Hanging Hip

Raises

5 5 311 -

E2 Weighted

Stability Ball

Crunch

5 5 311 90

Workout C (Friday)


A1 Barbell Dead-

lifts

5 5 311 -

A2 Lying Ham-

string Curls

5 5 311 90

B1 Dumbbell

Bentover Row

5 5 311 -

B2 Bench Press

(dumbbell)

5 5 311 90

C1 Chin Up 5 5 311 -


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C2 Seated Dumb-

bell Shoulder

Press

5 5 311 90

D1 Barbell Curl 5 5 311 -

D2 Two Arm

Cable Press-down (heavy

stance)

5 5 311 90

E1 Hanging Hip

Raises

5 5 311 -

E2 Weighted

Stability Ball

Sit Ups

5 5 311 90

Below is Weeks 10 - 12 based on Undulating Periodization:

WeekNumber


10-12 A B C

Workout A (Monday) 3 sets of 15 with 30 sec rest 311 tempo

Workout B (Wednesday) 5 sets of 5 with 90 sec rest 311 tempo

Workout C (Friday) 4 sets of 10 with 60 sec rest 311 temo

***Special Tips

You are not going to follow the principles of Undulating Periodization aka Vari-

able Rep Training to wrap up the last three weeks of this 12 week phase. Choose

your favorite workout from above, that is, pick either Mondays, Wednesdays or

Fridays workout to be your set workout. You will now only have ONE workout.

However, the reps will be changing from workout to workout now that you have

familiarized your body with different loading parameters.

By this phase, you should attempt to do the weight that you did for 4 x 10 for 3

x 15. e.g. If you bench pressed 4 sets of 10 with 135 lbs. Try to do 3 x 15 for 135

lbs.

Keep the rest periods HONEST.


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The last 2 reps on your last two sets should be a struggle for all the loading pa-

rameters, do it now.

By now, you have been training for almost 16 weeks and should be in tune with

your body. You should know which cardio your body responds best with to maxi-mize your muscle to fat ratio. By now you should be deciding on how much cardio

is appropriate based on monitoring your progress the past 12 weeks.

If you have trained consecutively for 12 weeks now, it is time to take a full

week off. You should be up at least 20 pounds in solid muscle mass by now. Write

me an email to tell me your results and I will put you up on my website!

Below is Weeks 14-16 based on Linear Periodization 4 sets of 12 with 30 sec rest 311

tempo

WeekNumber


14-16 A B C

Workout A (Monday) Upper Body Horizontal Push and Horizontal Pull

Workout B (Wednesday) Quad and Hip Dominant

Workout C (Friday) Upper Body Vertical Push and Vertical Pull

Workout A (Monday)


A1 Barbell Incline

Chest Press

4 12 311 -

A2 Cable Seated

Row

12 311 30 30

B1 Bench Press

(dumbbell)

4 12 311 -

B2 Dumbbell Ben-

tover Row

4 12 311 30

C Two Arm Cable

Pushdown

4 12 311 30

D1 Cable Kneeling

Crunch

4 12 311 -

D2 Weighted Stabil-

ity Ball Crunch

4 12 311 30


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A Barbell Deadlift 4 12 311 30

B1 DB Lunge 4 12 311 -

B2 Lying Hamstring

Curl

4 12 311 30

C1 Standing Ma-

chine Calf Raise

4 12 311 -

C2 DB Shrug 4 12 311 30

D1 Machine Seated

Calf Raise

4 12 311 -

D2 Close Grip Bar-

bell Shrug

4 12 311 30

Workout C (Friday)


A1 Pullup 4 12 311 -

A2 Behind The

Neck Barbell

Press

4 12 311 30

B1 Close Grip Chin

Ups

4 12 311 -

B2 Seated Dumb-

bell ShoulderPress

4 12 311 30

C Seated Dumb-

bell Bicep Curl

4 12 311 30

D1 Cable Kneeling

Crunch

4 12 311 -

D2 Weighted Stabil-

ity Ball Crunch

4 12 311 30

***Special Tips

This is the equivalent of the 3 sets of 15 phase. As you will note, we are going

back to stimulate slow twitch muscle bers but at a lower rep range which will

allow you to lift heavier.

Aim to lift the same weight as you were doing 4 sets of 10 for 60 seconds.

Keep the rest periods HONEST.


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Below is Weeks 17-19 based on Linear Periodization 6 sets of 3 with 2 min rest 311

tempo

Week

Number


17-19 A B C



Workout C (Friday) Upper Body Body Vertical Push and Vertical Pull

Workout A (Monday)Order Exercise Sets Reps Tempo Rest

A1 Barbell Bench

Press

6 3 311 -

A2 Standing Bent

Over Row

6 3 311 90-120

B1 Barbell Incline

Chest Press

6 3 311 -

B2 Cable Seated

Row

6 3 311 90-120

C Close Grip

Bench Press

6 3 311 90-120

D1 Seated Cable

Crunch

4 12 311 -

D2 Cable Hip Raise 4 12 311 30



A Barbell Deadlift 6 3 311 90-120

B1 Seated Leg Press 6 3 311 -B2 Lying Hamstring

Curl

6 3 311 90-120

C1 Standing Ma-

chine Calf Raise

6 3 311 -

C2 DB Shrug 6 3 311 90-120

D1 Machine Seated

Calf Raise

6 3 311 -


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WeekNumber


20-22 A B C




Workout A (Monday)


A1 Barbell Bench

Press

5 8 311 -

A2 Standing Bent

Over Row

5 8 311 60

B1 Barbell Incline

Chest Press

5 8 311 -

B2 Cable Seated

Row

5 8 311 60

C Close Grip

Bench Press

5 8 311 60

D1 Seated Cable

Crunch

5 8 311 -

D2 Cable Hip Raise 5 8 311 60

Workout B (Wednesday)Order Exercise Sets Reps Tempo Rest

A Barbell Deadlift 5 8 311 60

B1 Seated Leg Press 5 8 311 -

B2 Lying Hamstring

Curl

5 8 311 60

C1 Standing Ma-

chine Calf Raise

5 8 311 -

C2 DB Shrug 5 8 311 60

D1 Machine Seated

Calf Raise

5 8 311 -


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D2 Close Grip Bar-

bell Shrug

5 8 311 60

Workout C (Friday)


A1 Pullup 5 8 311 -

A2 Behind The

Neck Barbell

Press

5 8 311 60

B1 Close Grip Chin

Ups

5 8 311 -

B2 Seated Dumb-

bell Shoulder

Press

5 8 311 60

C Standing BarbellBicep Curl

5 8 311 60

D1 Cable Kneeling

Crunch

5 8 311 -

D2 Weighted Stabil-

ity Ball Crunch

5 8 311 60

***Special Tips

This is the equivalent of the 4 sets of 10 phase but with an increased opportu-

nity for loading.

Aim to do the rst two or three sets alone without a spotter.

Note that the exercise selection has remained the same as the 6 x 3 but feel

free to tweak some of the exercises based on your preference.

The goal is quality. Maintain the heaviest weight possible for all 5 sets of 8.

Keep the rest period honest.

Below is Weeks 23-25 based on Linear Periodization

WeekNumber


23-25 A B C



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***Special Tips

This last three weeks is to going to be unique. Instead of me telling you what

to do, I would like you to have the courage and make this next training decision

based on what you have discovered about your body the past six months.

I would like you to ask yourself, Which rep scheme did your body respond to

best over the past six months? Not, what scheme was the easiest and not what

rep scheme did you like most. But, what rep scheme did you see the best results

from?

Did you get better gains with the heavier loads and longer rests? Higher reps and

shorter rests? Each person will have a different response based on your genetic

muscle ber make-up.

Have condence in your instincts, take responsibility for your decision and enjoy

the process of learning by doing!

By now, you have been training for just over 24 weeks and should be in tune

with your body. You should also know which cardio your body responds best to

maximize your muscle to fat ratio. By now you should be deciding on how much

cardio is appropriate based on monitoring your progress the past 24 weeks.

If you have trained consecutively for the past 12 weeks now, it is time to take a

full week off. You should be up at least another 10 pounds in solid muscle mass by

now. In total, since you began, you should be a solid 10-50 pounds heavier than

when you rst started six months ago!

Write me an email to tell me your results and I will put you up on my website! Feel

free to send me before and after pictures and even before and after measurements

and strength accomplishments.


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THE COMPLETE ADVANCED MAX-POWER29 WEEK TRAINING PROGRAM

The fun is just beginning! If you are an eager beaver and have scrolled through this

book, do not attempt this training program until you have completed the rst 29 weekprogram.

The following bonus training program is my way of saying thank you for your support

and trusting me thus far. The bonus training program is far more difcult in inten-

sity than before and will be appropriate once you have gained at least an additional

20-30 pounds of muscle mass. The Giant Sets you are about to learn about are quite

demanding from a metabolic standpoint and require a higher level of muscular condi-

tioning. The Crash Sets you are about to learn are very intense from a neuromuscular

standpoint and require a strong foundation.

NO NONSENSE RULE #1 - HOW TO USE GIANT SETS

Giant Sets are one step up from supersets, where 3 or more exercises are performed

on the same muscle group back to back to back with no rest in between, e.g. bench

press, incline ys, decline chest press. The most effective combination is a com-

pound movement, isolated movement and then another compound movement empha-

sizing three different angles on the muscle. This is an extremely powerful method for

muscle groups that do not respond to conventional training methods. Performing this

technique even mentally absent is very demanding. Giant Sets take a lot of con-

centration and require a lot from you physically they are the entire foundation of NoNonsense Rule # 1 Maximum tension for 40 - 70 seconds = maximal metabolic gains!

You probably do not know many people who perform Giant Sets. Dont be surprised if

you end up running to that empty, unoccupied toilet to toss up your lunch! Giant Sets

will create more stimulation in your muscles than any other training technique and

they will also make a man out of you very quick! To be honest, you will dread the

days that you must do Giant Sets because I know they will make you sick!

I have discovered that Giant Sets overcome many obstacles that trainees facewhen trying to push the intensity. For example, most guys understand that they

have to keep the muscle under a longer period of tension for maximal hypertrophy.However, the reality is that this is damn tough. It is not easy to keep a heavy weight

moving for over 60 seconds. Most guys will default to a weight that is too light and

achieve a higher time under tension or they will wimp out with the heavy weight and

miss the 40-70-second window because it is too hard.

Giant Sets solve both of these problems. Mentally you can break up the set into


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three small chunks. Each part can be heavy and the total time under tension will be

well into the upper range of 40-70 seconds. Yes, there are about 10 second breaks

between each exercise but I believe this allows the intensity to stay at a superiorlevel. At the same time, you are able to fatigue a larger amount of the muscle. Youare able to hit the muscle from every possible angle within one set this method

leaves no muscle ber untouched or untrained!

SAMPLE GIANT SET COMBINATIONS:

Abdominals:

Vertical Hip Raise Double Crunch V -Up

Incline Vertical Hip Raise Ball Crunch Side Crunch

Back:

Wide Grip Pull Up Incline Bench Reverse Fly Close Grip Seated Row

Close Grip Chin Up Flat Bench Reverse Fly Bent Over DB Row

Deadlift T Bar Row Wide Grip Lat PulldownBicep:

Incline Curl Barbell Curl Preacher Curl

Reverse Grip BB Curl Preacher Curl Hammer Curl

Barbell Curl Hammer Curl Incline Curl

Chest:

Flat Bench Press Incline DB Fly Decline DB Chest Press

Incline Chest Press Flat Bench DB Fly Decline Chest Press

Decline Bench Press Cable Flys Incline Bench Press

Calve:

Seated Calf Raise Standing Calf Raise Toes Raises on Leg Press

Forearm:

Forearm Extension Forearm Flexion Farmers Walk

Hip:

Deadlift Ham Curl Straight Leg Deadlift

1 Leg Deadlift l Leg Curl Lying Ball Curl

Quad:

Squat Leg Extension Leg Press

1 Leg Squat 1 Leg Extension 1 Leg Press

Shoulder:

Bent Over DB Raise Side Shoulder Raise Seated DB Shoulder Press

Wide Grip Upright Row Side Shoulder Raise Arnold Presses

Military Press Upright Row Bent Over Side Raise

Tricep:

Skull Crusher Close Grip Press Dip

Seated Overhead Extension Reverse Grip Skull Crusher Tricep Pressdown

Tricep Pressdown Dip Close Grip Bench


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Trap:

Wide Grip Shrug Close Grip Shrug Farmers Walk

NO NONSENSE RULE #2 HOW TO USE CRASH SETS

The Creation of The Full-Force-Go-Till-You-Blow Take-It-To-The-Max Crash Set

I am yet to see this method performed anywhere else. It is truly unique and involves

the HEAVY WEIGHTS FOR HIGH REPS technique I have been talking about for so long.

As we discussed, the weight you are lifting must be heavy enough for a reaction with-

in the muscle to stimulate every single muscle ber to re. If your program includes

light weights, just think about your muscles laughing back at you - because they are

watching you work and they have no reason to change.

This technique was designed to TRULY allow you to go ALL OUT for heavy weight and

for high reps. It is the most effective technique I have discovered to maximize more

muscle ber AT THE SAME TIME using the HEAVIEST WEIGHT possible relative to your

strength. How could this be possible?

Consider two scenarios: Performing your 3 rep max with 200 pounds, or 10 reps with

your 3 rep max with 200 pounds? Which will force more recruitment of muscle? Of

course the set with 10 reps. Duh! But how could you possibly lift 10 reps if it is your

3 rep max?

THIS IS HOW MY FULL-FORCE-GO-TILL-YOU-BLOW-TAKE-IT-TO-THE-

MAX SPECIAL CRASH SETS WERE BORN!

If we can force a 3 rep set into a 10-12 rep set than we will force even more

untouched and untrained muscle bers to awaken after the muscle bers (that are

normally recruited rst) tire and fatigue. In order to extend a 3 rep max set up to

high reps such as 10-12 reps, additional bers have no choice but to come in, assist

and help the already fatigued bers. Thus, by the 10th or 11th rep you will have used

up a much greater number of muscle bers than if you had only done 3 reps with the

heavy weight.

This is another reason why many guys who are capable of lifting very heavy weightsfor only a few reps might not have great muscular development. Lifting heavyweights is only part of the equation. If you lift heavy weights but do not obligateor force NEW muscle ber to come into play then you will only remain strong butNOT muscular.

NOW LETS GO BACK TO THE QUESTION,HOW IS THIS HEAVY WEIGHTS FOR HIGH REPS POSSIBLE?


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Lets say you do between 1-5 reps, which leads to about 20 seconds of tension, then

you will just be strengthening your tendons and ligaments and nervous system but you

will not stimulate much muscle growth because the overall amount of tension does

not reach 40-70 seconds which is the optimal period of time for hypertrophy. We al-

ready know that a muscle requires a higher amount of reps to help activate the mostmuscle bers. However, on the ip side we also know that we must use the heaviest

weight possible to recruit as many muscle bers as possible. So, this might lead to rep

ranges of 10-20.

When doing these higher reps sets lets say 15 reps is the goal. I realize, and Im sure

you will agree, that there is not much work until the last 2-3 reps. The rst 12-13 reps

really do not present a challenge. The reality is that the muscle does not have to en-

gage many muscle bers nor does it really struggle until the last 2-3 reps. So the rst

12-13 reps are not doing a whole lot for any muscular growth! It appears that only

the last 2-3 reps really do anything for muscle growth.

INTERESTING. So how could I do high reps but make my muscles really ght andengage the most possible amount of muscle bers deep within the muscle (which iswhat will really lead to some insane muscle gain)? So here it is exactly how to perform the

most powerful ALL-OUT-GO-TILL-YOU-BLOW-TAKE-IT-TO-THE-LIMIT CRASH SET:

Instead of selecting a weight that results in the typical rst 12-13 wasted reps(and

only the last 2-3 benecial reps),select a weight that will make you reach failure within 20

seconds probably 5-7 reps will be perfect under normal circumstances.

After you perform your rst set of 5-7 reps, set the weight down and rest for 30 sec-

onds (this is the amount of time that it takes to replenish 50% of your major source of energy called

adenisophine triphosphate or ATP). Then pick the weight back up and lift until failure again

(which should be another 3-5 reps). Again, set the weight back down and rest another 30

seconds. Then, again, pick the weight back up and do as many reps as possible, which

will be another 2-5 reps. Then, and ONLY THEN, IS THE CRASH SET FINALLY OVER.

Lets take a closer look. First, choose a weight to fail around 5-7 reps(under 20 seconds

of work), rest 30 seconds, do more reps to failure, which is about another 3-5 reps

(another 15-20 seconds), rest another 30 seconds and do one last set to squeeze out 3-5

more reps (another 15-20 seconds). Lets say you hit 6 reps in your rst initial set, rested,than did 4 more reps, rested, and nally nished with more 2 reps - thats a total of

12 reps with the same amount of weight!!!

Realize this is 12 TOTAL REPS, not 12 initial reps. For your initial reps you want 5-7

and for your total number of reps you want to stay between 12-15. Anything more

and it is too light and vice versa. So basically you are using weights that would nor-

mally be selected during a heavy phase of neural training but using them for the


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same amount of time that you would typically be using lighter weights for hypertro-

phy training of 40-70 seconds.

BY USING THIS METHOD, YOU WILL BE ABLE TO COMBINE THE BEST OFBOTH WORLDS AND TRAIN WITH HEAVY WEIGHT AND HIGH REPS!!!

NO NONSENSE RULE #3 PERFORM 2 EXERCISES FOR EACH MUSCLEGROUP DURING CRASH SET WORKOUTS.

Your muscles work through a variety of angles and can perform in different lines of

movement. There is not one muscle in your body than can be completely isolatedwith only one exercise. For example, even though a at bench press works trainsthe majority of your chest it might neglect some of the upper and lower portion.

During maximal strength training, it is rarely necessary to use more than two exer-

cises per muscle group. Most muscle groups have an outer and inner portion or upper

and lower portion therefore we will use two exercises per muscle group while per-

forming Crash Sets. We will choose exercises that have as little overlap in movement

and angle pattern as possible.

For example, you would not choose a at bench press and at bench dumb bell press

because there is too much similarity is musculature. You want the second exercise to

be the same muscle group but with a completely different angle on the muscle. This

way you will minimize residual fatigue from the previous exercise into the next.

NO NONSENSE RULE #4 KEEP YOUR REST PERIODS TO A MINIMUM.

As a natural trainee you are competing against the clock. Carry a stopwatch to EV-

ERY single workout and start the timer once you commence your warm-up set. Since

we are training smarter we do not want our total workout duration to exceed 45-60

minutes. Testosterone levels decline and cortisol levels begin to climb and turn your

muscle into a lunch buffet around 45-60 minutes of total training duration.

Giant Sets Rest Period:Rest for absolutely no longer than it takes to travel from oneexercise to the next. This is not the time to get some water or chat it up.

AIM TO RUSH TO THE NEXT EXERCISE, KNOCKING OVER ANYTHINGOR ANYONE THAT GETS INTO YOUR WAY. THE GIANT SET IS COMPLETE

WHEN YOU HAVE FINISHED ALL THREE EXERCISES CONSECUTIVELY.

Take a maximum of 90 seconds between each Giant Set during phase one. Reduce

your rest to 60 seconds during phase two. Your ultimate goal will be to complete all

your goal number of Giant Sets with 30 seconds of rest. This will not occur until your

third, but more likely, fourth phase. Your level of conditioning and tness will be at


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the elite level by this achievement. When you are able to train at this intensity, no

one will want to train with you!

Crash Sets Rest Period:To review our goal is to lift heavy weights for high reps withthis technique. The only way you will be able to do this is if you adequately recover

between each exercise. You do not want to carry residual fatigue into the next exer-cise, therefore, take anywhere from 3-7 minutes between each exercise.

However, as noted, rest only 30 secondsbetween each mini-set to failure.

NO NONSENSE RULE #5 PERIODIZE TRAINING FREQUENCIES

A part of determining how many days you should take in between workouts really de-

pends on which training phase you are performing. For instance, lets say you are fo-

cusing on improving your muscular strength using Crash Sets. The heavier loads willplace a much greater demand on your central nervous system in comparison todoing a higher volume with lower loads such as Giant Sets. Therefore you will needa longer rest period between muscle groups and workouts. However, when you are

training for size using Giant Sets and you ensure that your energy intake is adequate,

lifting as frequently as four times a week will yield some impressive results. This is

because your nervous system does not take as much of a beating in this phase.

MOST RECOVERY PROTOCOLS FOUND IN CONVENTIONAL TRAINING MAG-AZINES PROMOTE TRAINING EACH MUSCLE GROUP ONCE A WEEK.

They claim that training a muscle more than this leads to over-training - and it justmight. This is why you will have to tweak this variable with trial and error. The fact is

training frequency should be inuenced by the volume of the workouts and intensity

of the workouts not some concrete rules that only make sense on paper.

Someone who has an ofce job and is following their nutrition plan, supplement plan,

sleeping at least 8 hours a night, and has minimal stress will be able to train more fre-

quently by recovering quicker than someone who works manual labor all day. Training

frequency is not about meeting inexible protocols but understanding the factors that

affect your recovery ability.

THE REALITY IS THAT YOU WILL HAVE TIMES WHEN YOU RETURN TOTHE GYM AND DISCOVER YOU ARE NOT FULLY RECOVERED EVEN AF-TER YOU FOLLOW THE GUIDELINES I AM ABOUT TO SET OUT. IF YOU

NEED TO ADD AN EXTRA DAY OR TWO TO MY GUIDELINES THAT IS OK. IQUESTION ANYBODYS ABILITY TO RECOVER QUICKER THAN THE GUIDE-

LINES YOU ARE TO FOLLOW.


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The nature of my workouts are very short and intense and simply revolve around in-

creasing the intensity from my previous workout, then leaving the gym. Since you are

not doing the ridiculously long 12-24 sets per muscle group, your muscles will need to

be stimulated more often. Because you have average genetics and are most likely a

hard gainer, your body does not want to keep muscle it is a luxury to your body andcosts it too much energy. Your body would prefer to live without muscle!!! This iswhy you must constantly give them a reason to grow, train them more regularlyand train them frequently! Going longer than one week without stimulating yourmuscles or telling them to get stronger and bigger is too long.

If you are doing the typical 3-4 exercises, 3-4 sets each muscle garbage totaling 12-

24 sets per muscle then yes, training each muscle two times every ve days and two

times every 7 days will lead to over-training. But when you are doing my very short

and intense workouts using the all-out Crash Sets and all-out Giant Sets, you arent

going to need as much time to recover, recuperate and grow. Training the way I have

talked about in this e-book not only stimulates more muscle growth and strength thanconventional training, but you are able to train that muscle again in just a few days.

And being able to train that muscle more often will lead to more growth spurts. This

will lead to some INSANE MUSCLE GAIN!

NO NONSENSE RULE #6 FOLLOW THIS TRAINING SPLIT FOR MAXIMUMRECOVERY AND MAXIMUM INTENSITY.

HERES HOW TO GROUP YOUR MUSCLES DURING A GIANT SET PHASE 1 AND 3:

MONDAY: SESSION A: TRICEPS, SHOULDERS, CHEST

TUESDAY: SESSION B: HIPS, TRAPS, ABDOMINALS

THURSDAY:SESSION C: FOREARMS, BICEPS, BACK

FRIDAY OR SATURDAY:

SESSION D: QUADS, CALVES, ABDOMINALS

Continue the cycle for three weeks total.

HERES HOW TO GROUP YOUR MUSCLES DURING A GIANT SET PHASE 2 AND 4:

MONDAY: SESSION A: HIPS, TRAPS, ABDOMINALS


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TUESDAY: SESSION B: BACK, BICEPS, FOREARMS

THURSDAY:

SESSION C: QUADS, CALVES, ABDOMINALS

FRIDAY OR SATURDAY SESSION D: CHEST, SHOULDERS, TRICEPS

Continue the cycle for three weeks total.

You will notice that each training phase alternates the pairing of different muscles.

This concept is based on giving all your muscle groups equal opportunity to train fresh

at the start of the workout. How do you expect your arms, calves and abs to be just

as visually pleasing and strong if they are always thrown in at the end of a workout as

an afterthought?

HERES HOW TO GROUP YOUR MUSCLES DURING CRASH SET PHASE 1 AND 3:

MONDAY: SESSION A1: QUADS, CHEST, BICEPS, ABDOMINALS

WEDNESDAY: SESSION B1: BACK, SHOULDERS, TRICEPS, ABDOMINALS

FRIDAY: SESSION A2: HIPS, CHEST, BICEPS, ABDOMINALS

MONDAY: SESSION B2: BACK, SHOULDERS, TRICEPS, ABDOMINALS

WEDNESDAY: SESSION A1: QUADS, CHEST, BICEPS, ABDOMINALS

FRIDAY: SESSION B1: BACK, SHOULDERS, TRICEPS, ABDOMINALS

Continue the cycle...

HERES HOW TO GROUP YOUR MUSCLES DURING A CRASH SET PHASE 2 AND 4:

MONDAY: SESSION A1: HIPS, SHOULDERS, BICEPS, ABDOMINALS


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WEDNESDAY: SESSION B1: CHEST, BACK, TRICEPS, ABDOMINALS

FRIDAY: SESSION A2: QUADS, SHOULDERS, BICEPS, ABDOMINALS

MONDAY: SESSION B2: CHEST, BACK, TRICEPS, ABDOMINALS

WEDNESDAY: SESSION A1: HIPS, SHOULDERS, BICEPS, ABDOMINALS

FRIDAY: SESSION B1: CHEST, BACK, TRICEPS, ABDOMINALS

Continue the cycle...

You will notice that during this phase, as many unrelated muscle groups are pairedtogether. This will eliminate any potential residual fatigue from being carried from

a previous set into the next. Basically each muscle group is almost absolutely fresh

when started. This will allow for the best gains possible.

Lifting the weights exactly how I have laid them out will give you exactly the amount

of rest and training needed to consistently grow bigger and stronger week-to-week. I

highly suggest you DO NOT change the order of muscles. Leave it as is. Trust me, there

are many others that I have tested but this is by far the most effective.

You will also notice that there is an A1 and A2 and B1 and B2. There is a reason for

that which I will explain next.

NO NONSENSE RULE #7 ALTERNATE WORKOUTS BETWEENA1 AND A2 AND B1 AND B2

Giant Sets Protocol:

A1 and A2 represent two different workouts. The order of muscle groups trained is

listed above. All you have to do is pick ONE of the combos from the selection of Giant

Sets Combos a few pages up and this is your routine.

For example, on Chest-Shoulders-Triceps-Abdominals day here is a sample workout:

CHEST: Flat Bench Press Incline DB Flys Decline DB Chest Press

SHOULDERS: Bent Over DB Raises Side Shoulder Raises

Seated DB Shoulder Press


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TRICEPS: Skull Crushers Close Grip Presses Dips

ABDOMINALS: Vertical Hip Raise Double Crunch V Up

This is the complete workout. For each phase I suggest you pick a new combo but

stick to the same combo for each training phase to make progression.

Crash Set Protocol:

Here is an example of what your entire training routinewill look like for Crash Sets Phase 1:

MONDAY: SESSION A1: QUADS, CHEST, BICEPS, ABDOMINALS

LEGS Leg Press

Warm-up set: 135 lbs / 15 reps



Crash Set: 250 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps

Dumbbell Lunges


Standing Calf Raises





Seated Calf Raises


CHEST

Bench Press

Warm-up set: 135 lbs / 15 reps Warm-up set: 185 lbs / 10 reps



Incline Dumbbell Press



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BICEPS

Incline Curls





Cable Curls


ABDOMINALS

Weighted Sit Ups On Stability Ball





WEDNESDAY SESSION B1: BACK, SHOULDERS, TRICEPS, ABDOMINALS

BACK

Lat Pulldown





1 Arm Dumbbell Rows


SHOULDERS

Behind the Neck Shoulder Press





Shoulder Machine Press


TRAPS

Barbell Shrugs



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TRICEPS

Skull Crushers





Wide Grip Tricep Pressdowns


ABDOMINALS

Weighted Ball SitUps With A Twist





FRIDAY SESSION A2: HIPS, CHEST, BICEPS, ABDOMINALS

LEGS

Deadlifts





Lying Leg Curl


CHEST

Bench Press





Incline Dumbbell Press Crash Set: 80 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps

BICEPS

Incline Curls





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Cable Curls


ABDOMINALS Weighted Sit-ups On Ball





MONDAY SESSION A2: BACK, SHOULDERS, TRICEPS, ABDOMINALS

BACK

Lat Pulldown Warm-up set: 120 lbs / 15 reps




1 Arm Dumbbell Rows


SHOULDERS

Behind the Neck Shoulder Press





Shoulder Machine Press


TRAPS

Barbell Shrugs


TRICEPS

Skull Crushers






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Wide Grip Tricep Pressdowns


ABDOMINALS

Weighted Ball SitUps With A Twist Warm-up set: 20 lbs / 15 reps




WEDNESDAY SESSION A1: QUADS, CHEST, BICEPS, ABDOMINALS Same workout as A1

FRIDAY

SESSION B1: BACK, SHOULDERS, TRICEPS, ABDOMINALS Same workout as B1

As you can see, this example includes everything you must do in each workout: 2 exercises per muscle. Always choose compound movement. No isolation

movements during Crash Sets.

3 warm-up sets pyramiding the weight up each set.

You will note that there is no warm up for the second exercise for each muscle

group. You only really require the warm up set on the rst exercise. Too much

warm up on the second exercise will cut into your energy reserves. Performing an

optional 6-8 rep set to review technique/warm up is your choice.

1 full-force real set for each exercise (5-7 initial reps, rest 30 seconds, pick up

the weight and do another 3-5 reps, rest 30 seconds, pick up the weight and nish

with another 2-4 reps and then you are done).

Because your weight is constant for the full-force sets, multiply the weight by

the TOTAL number of reps. This equals your TOTAL WORKLOAD and hopefully a

NEW PERSONAL BEST. Record this number (your New PB) and get ready to beat it

next time.

12-15 TOTAL reps per set.

Same exercises for each muscle group UNTIL you plateau two workouts in a role

without an increase in strength.

NO NONSENSE RULE #8 PICK A NEW EXERCISE WHEN YOU CAN NOLONGER INCREASE YOUR PERSONAL BEST TWO WORKOUTS IN A ROW.

You must stick with the recommended exercises until you can no longer increase your

workload. This means you have not been able to increase the reps or weight. So lets

say you have been doing incline bicep curls and your total poundage does not go up

its time to drop that exercise and pick a new one.


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ANY SET THAT FORCES YOU TO USE LESS WEIGHT OR DO LESS REPSMEANS LESS MUSCLE FIBER BEING ACTIVATED, WHICH CONTRADICTSTHE FUNDAMENTAL PRINCIPLES REQUIRED FOR BUILDING MUSCLE.

If you ever doubt what I am saying on this one critical phase of your program then just

go to the gym and watch all the guys who are doing set after set, and train day afterday but do not look any different whatsoever since they rst started training.

Training to the point where you can not walk out of the gym or until you can not move

your limbs has nothing to do with inducing your muscle tissue to grow larger and

stronger.

So how many sets should I perform during my Crash Sets Phases?After your three warm-up sets you will perform only ONE full-force set for two exer-

cises on the same muscle group. Once you are complete two exercises for a muscle

group move on to the next muscle group. Remember, the heavy loads you will be

using in this workout will be much more taxing to your nervous system than more

moderate weights.

So how many sets should I perform in my Giant Sets Phase?Perform one warm-up set of all three exercises. Use at least 50% of your goal weight.

Be very cautious because you do not want to deplete any precious energy on your

work sets.

I have discovered that Giant Sets work better at least 2-3 full-force sets instead of

one all-out set. Because the workload is slightly lower than your absolute maximum

(as done during Crash Sets) we are focusing on increasing our total workload through

higher volume instead of weight. Therefore you will have a warm-up set plus 2-3 worksets.

NO NONSENSE RULE #10 CHOOSE HEAVY WEIGHTS FOR EVERYTHING.

Full-force Crash Sets require you to start with a weight that you can only handle

5-7 times. You will use this weight throughout. Giant Sets require you to start with

weights 10-20 pounds less than the weight you would use on your all-out crash sets.

NO NONSENSE RULE #11 AIM FOR 10 REPS FOR EACH EXERCISE ON YOURGIANT SETS AND 12-15 TOTAL REPS ON YOUR CRASH SETS.

The number of reps will reect the amount of time under tension. We have discussed

that placing the muscle at maximal tension for 40-70 seconds will illicit a hypertrophy

response and placing the muscle at maximal tension for 20-40 seconds will illicit a

strength response.

What we did not discuss was how your different muscle ber types are inuenced.


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Dont worry, I will keep this a grade school physiology lesson.

THE HUMAN BODY IS MADE UP OF SEVERAL DIFFERENT TYPES OF MUS-CLE FIBERS; SOME ARE GEARED MORE TOWARDS ENDURANCE WORK AND

SOME ARE GEARED TOWARDS MORE STRENGTH,

POWER AND SPEED WORK.

Care to take a wild guess what is more predominant in skinny guys? If you guessed

the endurance type then treat yourself to a protein shake. These are known as slow-

twitch muscle bers and are excellent for resisting fatigue but poor in generating

strength, power and speed. Even as a long distance runner I was nailed so many times

in the home stretch by guys who would kick me down before the nish line because I

was really slow twitch dominant.

These slow-twitch bers truly live up to their name by supplying blood and oxygen

for a quicker recovery and work for a longer duration. Slow-twitch bers use fat as aprimary source of energy and fast-twitch use glucose (carbs)as a primary source of en-

ergy. Slow-twitch contract just about as fast as an old lady moving in a seniors home,

placing you at a distinct disadvantage. Dont plan on winning any sprint races, setting

a record in a bench press competition or impressing the guys with your vertical slow-

twitch bers lack speed, force and power.

The good news is that no body is completely slow-twitch dominant and even ul-tra-endurance athletes have up to 40% fast-twitch muscle ber on them. Slow-twitch muscle bers are known as the type Is. On the other end of the spectrum you

have your powerhouse type IIb bers (fast-twitch). It is important to know that there

is one more type squeezed in between the continuum here they are called type IIa

and have an intermediate contraction speed. What is really interesting is that your

training can inuence whether these type IIa become more fast-twitch dominant or

slow-twitch dominant. For example, since I spent about 10 years of my early life rac-

ing and training as a competitive long distance runner and triathlete, it is safe to say

that I converted a good percentage of my type IIa bers to type I bers. Conversely, a

sprinter or hockey player would have converted the majority of their type IIa muscle

ber to type IIb muscle ber.

Whatever your situation, it is not as hopeless as it seems, even if you possess a higher

than average percentage of slow-twitch muscle bers. You can still add inches to your

frame and build a muscular physique. The reps and time under tension guidelinespresented below will help you to effectively focus on both muscle ber types tobring in signicant amounts of muscle growth.

Therefore, Giant Sets Phase will serve the purpose of tapping into your

favored slow-twitch muscle bers for hypertrophy.Even though slow-twitch muscle bers have a limited capacity for muscle growth we want to maximize

what we have for growth. On the other hand, when we concentrate on heavier loads


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via the Crash Sets Phase we will be going after those fast-twitch type IIa muscle -

bers that have the greatest potential for taking on the properties of type IIb bers.

If you have not achieved the muscle size that you are after then it is safe to say that

your training, to this point in your life, has not taxed your type IIb or central nervous

system sufciently. Crash Sets are designed to stimulate the muscle bers that are

designed for growth the super-duper powerful fast-twitch type IIb bers.

Crash Sets can be summed up like this keep the loading high for 5-6 reps per mini-

set, the overall volume is low since you are only doing one full-force set per exercise

and target the muscle bers that have the greatest potential for growth. In total you

will be performing around 12-15 total reps after you add up the three mini-sets within

each Crash Set.

Giant Sets have a greater strain on the metabolic system so the volume can be higher,

however the loading is also high but only for 10 reps per exercise, which will target

the type IIa muscle bers for growth. The reality is that type IIb ber training (Crash

Sets)is the key to nding new and untapped muscle ber. Giant Sets are more theequivalent of bodybuilding training that focus on just one muscle ber type. There

is no doubt that power lifters are stronger than bodybuilders but power lifters have

nowhere the amount of muscle cuts and denition of a bodybuilder. I assume you are

interested in getting that ripped, shredded and cut look too. This is why you can not

neglect your type IIa and type I bers completely, hence another reason to include the

Giant Sets.

NO NONSENSE RULE #12 USE A 301 TEMPO FOR CRASH SETS AND A 311TEMPO FOR GIANT SETS.

Manipulating speed of tempo is a very powerful variable that will also be exploited

by alternating these two phases. Remember that we can recruit more muscle ber by

either lifting more weight or lifting more reps. The basic goal is to engage as many

muscle bers as possible so we can achieve this goal by going slow and fast.

During your Crash Set Phase, use an explosive movement where you focus on driving

the weights up as quickly as possible. By performing each rep with an explosive force

you will obligate the maximal number of muscle bers. At the same time you must be

in CONTROL. Use only enough weight to allow you to go fast enough BUT while using

good form. Too much speed and you will end up using too much momentum and risk

injury (and also look ridiculous)!

Going too slow simply forces light weights to be used, and this just wont recruit

enough muscle ber. Whats going to force more muscle growth? Doing 25-pound

bicep curls at a slow speed or doing 50 pounds with a quicker speed? Clearly, 50

pounds will make your biceps grow quicker than 25 pounds.

NO PAUSING OR SQUEEZING THE MUSCLE IN THIS PHASE.


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Instead, focus on squeezing the weight with your grip. This will automatically force

your muscles to recruit more muscle and have a far more powerful effect than trying

to squeeze your muscles. Keep it simple and focus on keeping that weight moving and

gripping the heck out of the handles. No resting at the bottom, no long pausing, no

staring at yourself in the mirror, just keep that weight pumping!

If you watch any professional bodybuilder in the gym, like Arnold in his Pumping Iron

DVD or Ronnie Coleman in his Cost of Redemption DVD, these guys dont use any fancy

techniques like squeezing, twisting, slowing it down, stretching it out etc.

These guys are moving the weights around with NO pausing and are ring out rep after

rep like a loaded machine gun. Its interesting how many professional bodybuilders

tell us one thing(go slow and controlled)in magazine interviews but in real life they use a

completely different method.

The reality is that because you are a natural trainee and not taking in boat loads of

steroids, lifting with explosive movements week in and week out can easily lead toinjury, so it is critical that we alter your lifting tempo.

During your Giant Set Phases you will use a moderate and controlled tempo. Slower

than an explosive movement but NOT super slow. Take an extra second on the way

up and on the way down to move the weight. Therefore 2-3 seconds on the way down,

pause for at least 1 second and 3-4 seconds on the way up. Altering the amount of

tension on your muscles will prevent plateaus and ensure you nd untouched and un -

trained muscle ber.

To summarize:

Crash Sets will have a 3-0-1 tempo meaning a 3 second negative, 0 second pause, and

1 second concentric movement.

Giant Sets will have a 311 tempo meaning a 3 second negative, 1 second pause and 1

second concentric movement.

NO NONSENSE RULE #13 KEEP TRAINING SESSIONS SHORT ANDTO A MAXIMUM OF 40-60 MINUTES.

The training sessions I have created are designed to be done within 45 minutes for

Giant Sets and closer to 60-70 minutes for Crash Sets. Aim to stay under the one hour

barrier. This is counterproductive because natural testosterone levels begin to decline

at this mark and the evil cortisol hormone begins to rise and starts eating up your

muscle tissue especially during metabolic training via Giant Sets (this is more criti-

cal). During the neural training phase via Crash Sets you are allowed to take 5-8 min-

utes between exercise so the workout may be closer to 60-70 minutes in total dura-


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tion. Better gains are made by cutting workouts short rather than nishing a workout

for the sake of nishing a workout.

NO NONSENSE RULE #14 MINIMIZE THE AMOUNT OF CARDIO YOU DO.

You have probably heard both sides of the coin. Some experts say that cardio is theeighth deadly sin for skinny guys because it will burn too much energy and have a

negative impact on ones ability to gain muscle. And to a certain extent they are

right, cranking out 30-60 minutes in your fat burning zone will denitely sabotage

your muscle gain quest.

However dont kid yourself into believing the hard core extremist who thinks heavy-

load, low-rep training with long rest periods is going to contribute to any heart and

lung strength. Sure your heart has to work but you will have the cardio tness of a

seniors jog/walk club. Seriously, weight training can easily deceive you into thinking

you are in shape because your body is more visually appealing than a marathon run-

ner. Dont fool yourself.

Your main interest in doing cardio should be for

its health-related benets.During your Giant Set Phases your muscular endurance will be challenged far more,

resulting in a higher heart rate, more sweating and more sucking for air! I suggest a

lower volume of cardio during this phase because your energy expenditure will also be

greater at this time. No more than 1 or 2 interval training sessions during this phase

as outlined in the cardio chapter.

During your Crash Sets Phases your body will require cardio workouts that are shorterand more intense to maintain your heart and lung strength since the high-loads, low-

reps and long rest will do very little for heart strength. Absolutely no more than two

or three 15-20 minute interval workouts as outlined in the cardio chapter.

The bottom line is that the caloric support must be there to counteract the energy

demands from the workout. Perform your cardio workouts on your non weight-train-

ing days and incorporate the pre-workout and post-workout nutrition drinks to make

up for the extra caloric expenditure. This will keep your body in an anabolic state.

NO NONSENSE RULE #15 WARM UP THOROUGHLY.

Always begin each workout with a 5-10 minute cardio warm-up and stretch. This willallow you to feel out your body and give you some time to get into the zone. Just

because your body is warm does not mean the specic muscles you will be training

are warm so ALWAYS do one light warm-up set to pump some blood around the joints.

Look at this as lubricating your joints. Not performing warm-up sets can cause a lot

of wear and tear and lead to a short life-span on your joints. Not good if you plan to

lift into your later years of life.


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NO NONSENSE RULE #16 HAVE FUN!

I will leave you with two of my favorite quotes:

If the mind is willing, the body will often follow. - Roger Banister

(the rst man to break the 4 minute mile)

Successful people in life have developed the habit of doing what unsuccessful peo-

ple dont feel like doing.

(my father told me that driving in the car when I was in high school)

CONCLUSION: TAKING THE ROAD LESS TRAVELED

By now you should have a fresh and different perspective on how to build muscle the

natural way. The advice in this book was not written by a genetic freak or a dudewho, not even once in my life, dabbled with steroids. My body is completely drug-

free and I built every ounce of muscle on my body the natural way through smart,

yet grueling, training sessions and smart but very hard fork lifting sessions. Not only

that but I made certain sacrices in my social life and lifestyle to create an environ-

ment for muscle growth that I will never regret.

One of my goals is for you to build a body that you can be proud of,one that turns heads at every street corner and instantly demandsrespect from others. In this book, you have learned about the most commonbodybuilding mistakes to avoid and common mistakes that many make before they

even enter the gym. You have learned the importance of caloric intake and have

been provided tools that will tell you exactly how many calories your body requires

to build muscle. I have even provided ve 84-day Healthy mass meal plans basedon 2,000, 3,000, 4,000, 5,000 and 6,000 calories of high quality nutrients. If youordered the Upgrade package then you also received a set of Cheap mass plansand Veggie mass plans. These plans even include grocery lists so the guesswork istaken care of you will know exactly what to buy every time you go to the grocerystore.Along the way, you have probably gained a new understanding of the supplement

industry and what is necessary and what can be left on the shelves. You have learned

the importance of workout nutrition, new training techniques that will allow you totrain for size and strength, and the importance of exibility training. I have even

included the 29-week training program in a step-by-step format, with 3-D animated

pictures to show you how to perform every exercise as well as many other features.

You can access this program at www.tnessgenerator.com/getbuffed .You can signup here to get access to your program. I will activate your account once you register

a username and password (you do not need to put your credit card info in here).


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I believe that over the course of the next year, youll be bigger, stronger, and most

importantly, more educated about training and nutrition information than you have

ever been before. You will no longer be that scrawny guy in the gym who busts his

butt yet has nothing to show for it. No more being taken by the latest supplement

hype and cutting edge training program. No more surng the Internet and spinningyour wheels in the gym. No more justifying your training program because your body

will speak for itself. You now know the universal principles required to create an

anabolic environment and can stack up any information you hear or read to what you

have learned in this book. No more guessing about how much you should be taking in,

and eating the same bland foods.

I have provided the tools that you need to be in complete control of how muchmuscle you gain. I have provided the plan; you provide the action. You are in con-trol of the nal outcome. But dont forget that I am always here to help you step-by-

step for the entire way.

I truly wish you all the best, Your friend and coach,

V ince DelM ont e


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o Nonsense Muscle Building Introduco Nonsense Muscle Building Chapte

Vince DelMonte is a natural competing fitness model, personal

trainer, freelance writer and fitness consultant who runs a

personal training team department in Hamilton Ontario.

He holds an Honors Kinesiology Degree, numerous certifications,

and has been working in the trenches for the past 5 years helping

hundreds of average guys transform their physiques.

His transformation story was featured as Transformation of the

Month at Bodybuilding.Comand has appeared in Maximum

Fitness.

He is the founder of www.VinceDelMonteFitness.com, a fitness

site dedicated to building muscle and losing fat, and is the author of No-Nonsense Muscle

Building - Skinny Guy Secrets To Insane Muscle Gain.

About The Author

træningsprogram fra no nonsense muscle building

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