Your Muscle Building Edge

I have been telling you about Maximize Your Muscle by Vince Del Monte recently. Hopefully you went and checked it out. If so you know Vince is offering a $1 trial for 30 days. Great deal. bad news the $1 trial offer ends tonight.

Here is a little of what you get with Maximize Your Muscle: (By the way – this is all shipped to your front door!)


**The 2-CD "Blow Beyond Your Genetic Potential" CD
in which reveals the origin of the program, the science plus Vince's inner views on living large.



**The 20-page Phase 1 MYM Print Newsletter and
workout log



**The 2-hour Phase 1 Workout DVD (intense footage shot LIVE at the gym!)


**The Phase 1 LIVE 90-minute coaching call where
you can ask Vince your personal questions about the
program (call will be scheduled after Phase 1 ships)



**Access to the Maximize Your Muscle Members
Only Discussion Forums where you can interact and
get support with other like-minded members doing
the same exact program as you -- This is BIG TIME.

And it all gets shipped to your door for a BUCK ($1). You've got to get in tonight though because Vince is shipping Phase 1 to the 1256 members already signed up on Friday. He wants everyone to start everyone together since this is a curriculum based program.

Plus, the $1 Trial disappears Thursday night.

Get the best techniques for adding muscle to your body without getting fat:


>> Maximize Your Muscle <===== $1 gets you in.

Building Muscle Workouts: Gain Muscle And Build A Big Back

How to Gain Weight & Build a Barn Door Sized Back by Jason Ferruggia of Triple Threat Muscle


If you want know how to gain weight and build a thick, muscular back there are three exercises that you need to become very familiar with. Those exercise are chin ups, rows and lastly but most importantly; deadlifts. If you did nothing but those three exercises faithfully you would end up with a thick and impressive looking back.

When it comes to uncovering the secrets of how to gain weight you need to realize that the back muscles make up a huge portion of your total musculature and that developing them will add countless pounds to your frame.

So how do we go about developing all of the muscles of the back? Firstly we have to address the traps which start at the neck and go all the way down to the mid back. These can be worked most effectively with dead lifts, shrugs and hang cleans. Deadlifts can be done for anywhere between one and twenty reps. Shrugs are best kept at 6-12 reps and cleans should usually be done for six reps or less.

Next on the list are the smaller muscles around the shoulder blade area which are the infraspinatus, rhomboids, teres major and minor and rear deltoids. These muscles work during all forms of rows. If you are really looking to get the most bang for you buck and to work as many muscles as possible then stick with big compound rowing exercises like dumbbell and barbell rows. These will work most muscles in your back. But if you are more advanced and want to isolate and directly target some of these smaller muscles you can do that with face pulls, bent over lateral raises, scare crows and external rotations.

These smaller isolation type exercises are not necessary but can help prevent imbalances and can put the finishing touches on a well muscled back. Unlike other isolation exercises like leg extensions and concentration curls, these exercises actually do serve some purpose and are effective at building size and strength and preventing injury. When utilizing some of these smaller isolation exercises be sure to keep the reps in the 8-12 range as that is what seems to work best for these muscles.

The lats are next and are the muscles that stick out under your armpits and give you the appearance of width. They make up a great deal of the total back musculature. To really increase the size of your lats and thus the width of your back, focus on all variations of chin ups and the occasional higher rep set of pulldowns.

Lastly we have the erector spinae which is basically the lower back musculature. This area extends from the top of the glutes up to the traps. A well developed set of erector spinae really stands out and lets people know you are way more than all show and no go. There is no better lower back exercise than the deadlift and its variations. Some other great erector spinae builders are good mornings, back extensions and reverse hypers. These exercises should be done for 6-20 reps, while deadlifts can be done for 1-20 reps.

While everything written above is important and should be considered, you could ignore all of it and just deadlift on a regular basis and still develop a very impressive back. Whenever someone asks me how to gain weight I tell them to eat a lot and do deadlifts.

Deadlifts are the king of the back builders and work every muscle group. If you are pressed for time, stick with deadlifts. If you have more time to dedicate to building a big back do two sets each, twice per week of some type of deadlift or lower back exercise (deads should only be done once per week as they are very tough to recover from), shrug, upper back “isolation move,” compound row and chin up.

**********

For more advice on how to gain solid muscle visit Triple Threat Muscle take your muscle building to a whole new level.

Building Muscle Tips For Building A Stronger Back

110 tips for a WIDER, THICKER BACK!

Hi

The "muscle specialization" training tips are piling up at
Jeff Anderson's "secret smackdown" blog!

Click Now Building Muscle tips and secrets

I pulled out 3 BACK TRAINING TIPS from yesterday's posts
for you to check out below (killer!), but get this...

So far, Jeff (aka - the "Muscle Nerd") has given away $200
to people who have posted their very BEST training tips!

And TONIGHT is another chance for you to win the drawing
yourself on the topic of...

...LEGS!

Do you have a "ninja muscle thrasher" of a leg, calf, or
booty exercise?

Read about something in a muscle mag or fitness magazine
that made you go "hmmmmmm"?

Want to nab a cool 100 SMACKERS just for posting it for
all the other blog posters to see?

It's all at the special "V.I.P. Blog" at:

Click Now -> muscle building workouts

Even if you DON'T have your own tip to offer, you MUST go
and see what others are posting!

It will LITERALLY change your workouts!

Monday was "CHEST DAY"

Yesterday was "BACK DAY"

...and there are over 300 TIPS posted so far so there's
DEFINITELY a TON of great info waiting for you!

Here are 3 cool BACK TRAINING TIPS pulled out of yesterday's
posts from "Average Joe's & Jane's" just like YOU...

Check 'em out:

=====================================

Back Training Tip #19 from Tim!

=====================================

"Crazy name but incredible results...

...'Supine, Twisting Single Arm Pulls'!

Use a Smith machine or squat bar with the bar at about waist
level.

Sit under bar, grab bar with both hands (overhand grip) so
hands are together/touching.

Walk the feet out until you're hanging with arms vertical -
then step back in about a foot, separate feet to slightly
wider than hips.

Release grip on one hand and reach up. Pull body up while
twisting into/towards the arm you're hanging on with - until
you touch the bar with the armpit of the free hand.

Progressions & regressions can be made by adjusting foot
placement and stance width.

Works lats, obliques, SITT muscle group, core (keep body
straight) and ego - yes ego.

People may look at you funny while you're doing this exercise,
until they see you with a back that you could land aircraft
onto!"

=====================================

Back Training Tip #16 from Joe!

(BTW...these tips from Joe are a MUST since I'm a big
believer in "pull ups"! ~ Jeff)

=====================================

"When performing a pullup, focus on pulling with your ELBOWS
instead of your hands to get up there.

When you pull with your hands, you will cause your biceps
to come in play.

You should think of your hands are merely 'HOOKS', to hold
onto the bar.

As you pull up, arch your back and squeeze you shoulder
blades together at the top.

Lower yourself back down to the starting position but keep
tension on the lats in the bottom position.

You do NOT want to relax the lats. Now go back up for the
next rep.

You must learn to pull with your elbows and back muscles
and not with your hands.

This is the key to making sure that the back gets worked
mostly and not the biceps."

=====================================

Back Training Tip #36 from Alex!

=====================================

"Isometric exercises are extremely benefical because they
do not require weight.

Grab a bar and set it up under a bench and pull up against
the bench to work your back.

Do 3-4 sets of isometic holds for 8 seconds with 60 sec
rest period.

Add this in to regular workout for benefits.

Remember to breathe violently with isometric exercises as
you pull bar against bench."

=====================================

You really should go and check all the other tips out at:

Click Now for muscle building success

PLUS...be sure to submit your OWN "LEGS training" tip for
today's posts and check out the LIVE TV SHOW tonight to
see if you won the $100, ok?

Good luck!

Jag252

How To Build Muscle Fast: 41 Tips Today 9-17

How To Build Muscle Fast: 41 Tips Today 9-17

How To Build Muscle Fast 41 Tips


Muscle building expert Vince DelMonte has helped over 20,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to experience consistent muscle growth.

In this article, Vince unmasks his own secrets that he used for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.

In just weeks, you can make the same life-changing transformation. Find out his advanced muscle building strategies on how to build muscle, fast!

Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.



9. Focus on exploding up on the concentric portion of your movement and taking 3-4
seconds for the eccentric portion of your program.

10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will
be fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.

12. Focus on compound movements for 80% of your workouts.

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.

15. Enter a fitness model or bodybuilding show or transformation contest to keep you
motivated.

16. Follow a program for at least 12-16 weeks before trying your next one.

17. Pyramiding your sets to consistently increase your strength 5% each week.

How To Build A Ripped, Rock-Solid Chest

Everyone wants a huge chest, plain and simple.

It is all too common to see inexperienced lifters slaving away
on endless sets of bench presses and cable crossovers in search
of full, thick pecs. The reality is that there is nothing
complicated about building an impressive chest.

The bottom line for huge chest gains is consistency, effort and
steady progression in weight and repetitions.

To stimulate the chest using weights you will be using one of
two motions: a press or a flye. If you want the greatest bang for
your buck from your chest workouts, the true gains lie in your
pressing movements.

Here are the most effective lifts for packing muscle onto the
chest:


1) Flat/Incline/Decline Barbell Bench Press

A standard barbell press is the meat and potatoes of any
effective chest routine. This basic compound movement will allow
you to handle the most weight through the given range of motion.

The incline press will shift more of the stress to the upper
region of the chest while the decline does the opposite,
targeting the lower/outer region. The flat bench press works the
upper and lower regions equally. I highly recommend a standard
barbell press as a basic component of your chest routine.


2) Flat/Incline/Decline Dumbbell Press

Dumbbell presses are another basic and highly effective movement
for stimulating chest development. The main advantage that they
have over the barbell is that they allow you to move through a
more natural range of motion, helping to prevent shoulder
injuries.

They also prevent strength imbalances from occurring since one
arm can't cheat for the other.


3) Wide-Grip Dips

An amazing movement for the chest that is often overlooked. Make
sure to use a wider grip and lean forward to shift the stress
from the triceps onto the pectorals.

If pressing your own body weight is not sufficient then you can
always add resistance using a weight belt.


**Sample Chest Routines**

Chest Routine# 1

Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps

Chest Routine# 2

Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps

All sets should stay within the 5-7 rep range and should be
taken to concentric muscular failure. Write down the details of
each workout you perform and focus on progressing in either
weight or reps from week to week.

If you want full, thick pecs, that’s all there is to it!

Sensible Muscle Building Build Muscle Fast

Do You Know How To Gain Muscle Fast?

By Vince Delmonte The Sensible Muscle Building Approach



Could you teach me how to build muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help me look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to build muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to build muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.

If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for building muscle. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'

If you really want to build muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time

Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group

Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.






Sensible Muscle Building take The No Nonsense Muscle Building Challenge


4. Do No More Than 3-5 Sets Per Muscle Group

I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to build muscle fast for the hard gainer requires following a new set of rules.

Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks

One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to build muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.

So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion

I know these five tips were not your typical Muscle Building 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to build muscle fast by not following the herd and training smarter and not harder Will you?

No Nonsense Muscle Building: Sensible Muscle Building Tips

No Nonsense Muscle Building can show anyone skinny guy or hardgainer how to gain weight and build muscle, even if you have failed to build muscle in the past.

Below are five muscle building tips from no nonsense muscle building that everyone hardgainer or not should be using to build muscle.

*Eat More Calories...Much More*

The biggest reason most skinny guys and girls fail to build muscle is their insufficient calorie intake.

In order to gain weight and build muscle you need to be eating a larger amount of calories per day in order to build muscle.

As a general rule , you want to multiply your current bodyweight in pounds by 24 to achieve your daily calorie goal. For example if you weight 150 pounds you should be aiming to consume (150 x 24) 3,600.

This is a simplified formula, and there are other factors to consider. No Nonsense Muscle Building shows you how to measure bodyfat and necessary caloric intakes accurately, for your specific goals.

* Total Body Workouts *

In addition to an nutritious diet, the need to follow a proven total body workouts can't be emphasised enough.

Many hardgainers are still using the old split workouts you see in the magazines splitting your upper body and lower body, working each body part once a week.

No Nonsense Muscle Building shows you how to organize and plan your workouts to get the maximum muscle building benefit. By doing 3 or 4 total body workouts per week, you are guaranteeing that your muscles are being stimulated enough to build muscle. The goal here is to stimulate as much muscle as possible each time you hit the gym.

* Use Compound Exercises *

Compound exercises are the best way to stimulate muscle building and get the most muscle building bang for your buck.

Free weights exercises like Squats, Deadlifts and Bench Press, Rows, Presses, Cleans work the big muscle groups, as well as forcing you to utilize minor stabilizing muscles. This results in faster muscle building, and a more efficient workout time...meaning you spend less time down the gym.

No Nonsense Muscle Building focuses on compound exercises for muscle building as fast as possible, with particular reference to the "big basic" exercises such as Squats and Deadlifts (as mentioned above), since these get you moving as much weight as possible each workout session.

* Change Up Your Workouts To Prevent Stagnation *

No Nonsense Muscle Building believes in change. Many skinny guys and girls fail to change up their workouts on a regular basis, meaning that they often see initial muscle building gains, which tend to trail off after a few weeks. The main reason for this is that your body is getting used to stress which is being placed upon it.

No Nonsense Muscle Building takes the approach that in order to see consistent gains in muscle building you need to make your body keep "guessing". By changing up your workouts regularly, through rep and set numbers, and exercise variations, you keep your muscles "on their toes" and continue to see sustained muscle growth over time.

No Nonsense Muscle Building provides you with over a year's worth of workouts, and how to best use them and change them to fit your own goals. This enables you to build your own workouts in the future.

* Understanding and Harnessing Your Natural Hormones *

Many people tend to overlook the role that your natural hormones play in muscle building. By understanding them, and learning how to use them to your advantage you can see impressive muscle building gains, without resorting to pills, potions and of that other junk.

No Nonsense Muscle Building shows you the role your hormones play in everyday activity and how best to use them to your advantage and get an edge in your muscle building.

From sleeping patterns to what you eat, No Nonsense Muscle Building shows you how to maximize the positive muscle building hormones in your body, and minimize the existence of the negative ones - since these can really sabotage an otherwise sound workout and nutrition program. It also shows you how to maximize your testosterone levels by choosing the exercises that increase them substantially.


No Nonsense Muscle Building step-by-step muscle building system exclusively for young guys and old guys who have tried everything else and still can't gain clear, defined, eye-popping muscle mass!

Building Muscle 3 Quick But Important Tips

Building Muscle 3 Quick But Important Tips

1. Lift weights for no more than three to four days per week. Doing so is not only unnecessary but can quickly lead to over-training, which severly limits your muscle building especially if you are doing other physical activities such as cardio or playing recreational sports on a regular basis.

2. Limit your workouts to 30-45 minutes and 15-20 total sets. If you can't build muscle and gain strength in that time frame then I’d say you are half assing it. You have to remember that results are greatest when energy levels and mental focus are at their highest. That is during the first 30-45 minutes of your workout. Going beyond that point causes both of these to plummet.

3. Use big, compound exercises and lift heavy. Deadlifts, military presses, squats, bench presses, rows and chin ups should always be the main focus of your muscle building workout programs. These have been the best muscle building exercises since the beginning of time and that will never change.