This past spring, I took part in BodyBuilding.com’s 2011 Transformation Challenge. I began my transformation on January 30, 2011, where I took and posted my “Before” pictures. These, I must say, were quite depressing to say the least. However, the most definitely fueled my motivate for the 12 week challenge. My final day of the challenge, where I posted my “After’ pictures was April 23, 2011.

I started my transformation by following Vince Delmonte’s 21 Day Fast Mass Building Program. Although I didn’t follow any sort of diet plan during this, I did see some gains. However, because I didn’t eat probably, these gains didn’t last and before I knew it I was back down to my starting weight of 165lbs.

I decided that in order to give myself a shot in winning this challenge, I needed to create my own workout and meal plan to follow. I really wanted to win this thing, but I wanted to do it on my own and not through someone else’s program. Although, I very much recommend Vince Delmonte’s programs.

I consider the first month of my challenge, where I used Vince’s program, as simple just a warm-up for what I was about to do to my body next. My weight at the end of the first month remained the same. I weighed 165lbs with a bodyfat percentage of about 12.

Over the next two months, I went through a 5 week “Bulking” phase and then a 3 week “Cutting Phase”. By the end of these two months, I gained 10 lbs, so I weighed 175lbs and dropped to 7% body fat!

Here are my Before and After pictures:

I’ll be creating a guide on my transformation that includes a detailed workout plan and meal plan. If you’d like to receive this guide for free when it comes out, please fill out and submit the form below!

Many people struggle to gain muscle mass fast. It’s true. Don’t think you’re alone. You may spend a lot of the time at the gym, thinking you’re doing everything that you can possibly do in order to gain muscle mass fast, but after time goes by, nothing. Perhaps you look in the mirror and you see nothing has hardly changed, look at an “before” picture of yourself and looks like you could have just taken the picture. But you know, you’ve been hard at work at the gym. What’s the problem!?

Gaining muscle mass fast is a common goal amongst those who weight train at the gym regularly. So how does one fully achieve this goal of gaining muscle mass fast? There are several rules you need to allows follow and if you do, you will see results!

Wrong Workout Routine?

This is a common problem among beginner weight lifters. You figure, hey I’ll do this exercise and then this, but you don’t realize there is a proper system you need to go with. You can’t make significant gains if you’re just performing random exercises.

This all starts with having the right workout routine. With a properly planned out routine specific for gaining muscle mass, as long as you follow it all the way through, along with meeting the other rules below, you will see yourself gaining muscle mass fast.

Wrong Diet?

This is big. How big? As big as your calorie count should be. In order to gain muscle mass fast, you need to consume more calories a day then you burn. It’s not as easy as you may think. Go to Mcdonald’s everyday, that will increase my calorie count. Although this may be true, you need to be eating healthy calories and a lot of them. Plenty of protein, carbs and healthy fats are ingredients to muscle mass gaining diet. This also includes plenty of water!

Sleep, Who Needs it?

Well, muscle gainers do! Did you know that most of your muscle building isn’t done at the gym, but while you’re sleeping. It’s is best to get as little as 7 hours of sleep, if you want to see an sort of muscle gaining results. More is definitely recommend. If you don’t sleep very much, perhaps you only sleep for 4 or 5 hours a night, this can be a problem because your body isn’t given enough time to recover and build.

The three rules to gain muscle mass fast are quite simple, proper workout routine, proper diet, proper sleep. Not following any one of these 3 rules can keep you from see the gains you work so hard and sweat so much for.

For more on muscle mass gaining workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s 21 Day Fast Mass Building e-book in which he lays out a 3 definite 21 Day plans to carve out the body you want. (21 Day Fitness Model Routine, 21 Day Muscle Model Routine and a 21 Day Hardcorde BodyBuilder Routine)

Secret Workout Technique to

Gain Muscle Mass Fast…

Last spring (2010), right before the start of this blog, I started using the AthleanX Training System by Jeff Caveliere. I created this blog or website if you will to review the Athlean X Training System and share my opinion on the program, along with other useful information I’d learned through various sources. Since I had so much fun doing so, I decided to start testing out other programs as well. Give a little variety to myself and you all.

This past month, I tested the Vince DelMonte’s 21 Day Fast Mass Building program and in my opinion, blows AthleanX out of the water! At least based on my results! I figured it was time to stop toying around and let you all know how I feel about both programs head to head.

Please feel free to post questions in the comment section below. I’ll be honored to answer any and all of your questions regarding the programs.

Who are the programs for?

This is a very important question when comparing the products because sure one program may be better overall, but not right for you.

If you are someone (male or female) who wants to gain muscle as quickly as humanly possible, it’s 21 Day Fast Mass Building program. Easily. The program is specifically designed to increase the amount of muscle you normally would gain by follow any other program, like AthleanX.

If you are someone (male or female) who wants to trim down your waist line and start showing those abs you have, then AthleanX would be the program. However, I believe Vince has a slightly better program known as the Six Pack Quest.

The 21 Day Fast Mass Building Program does help your waist line, as you can tell from my pictures, but it’s geared for towards those whose main goal is to build a lot of muscle.

In fact, the two programs would actually compliment each very well. The 21 Day would be after you complete AthleanX or the Six Pack Quest.

Length of the Program?

The 21 Day Fast Mass Building program is NOT just 21 Days long. Ha, that just wouldn’t be right. Vince has put together 3 sets of 21 day workout routines designed specifically for the type of body you want. Fitness Model, Muscle Model, BodyBuilding? All 3 come with the program. This is also a program designed to be repeated, whichever workout routine you choose.

The AthleanX system is 90 days. The exercises change up, however it’s design one way. Unlike 21 Day which has several body type options.

Price?

The cost of the program seems to always be a deciding factor if you still don’t know which to choose. However, in this case it’s one or the other or both. Cost shouldn’t play too much of a role.

The 21 Day Fast Mass Building program costs $97 (with money back guarantee). This price was lower originally and has increased. It could increase again, I don’t know.

AthleanX costs $67, however unlike 21 Day Fast Mass Building and Six Pack Quest, there doesn’t seem to be a money back guarantee. At least nothing on the sales letter about one. There used to be one, however it looks like they switched who the sell the program through.

Six Pack Quest costs $77 (with money back guarantee) and trial offer for $19.95.

Gym Membership Need?

Highly recommended for all, unless you want to spend a couple hundred dollars in equipment to workout at home.

Downloaded Programs?

For all the programs, nothing is shipped to you. Once you purchase the program, you’ll be directed to a page where you safely download all parts in a pdf format.

Best Customer Support?

Well I’ve had some experience email the support and guess what? They all write back! Some would think they wouldn’t, but they do. I did a test and email both of them at the same time to see who would respond first. Vince and his team email be a nice response within 12 hours. Jeff and his team took a little bit over 24 hours. Now, this isn’t always typical I’m sure.

Does What the Program Promised?

If you follow the program exactly as they have it all laid out, you will see results! That being said, I felt that I definitely was more surprised by how much muscle and definition I gained with the 21 Day Fast Mass Building program and to be honest, I didn’t follow the program completely. I messed up my eating habits. I ate clean, but I didn’t follow instructions.

The AthleanX for the time I followed it, did myself and my body pretty well. I had a lot of fun using this program. But the changes weren’t as drastic as the 21 Day for me.

In the End…

I gave the 21 Day Fast Mass Building program an overall rating of 9.5 and AtheanX an overall rating of 8.8.

Below are my before, during and after pictures of my 21 Day Fast Mass Building program challenge! I’m very pleased with my results so far. I completed the 21 Day Fitness Model workout routine and gained 7.2lbs of muscle! I didn’t quite follow the diet as Vince and Lee suggested. Instead I kept my calorie intake the same throughout the 3 weeks. This was probably not a good idea, I may have been able to gain more, who knows.

Tomorrow I’ll be starting the 21 Day Muscle Model workout routine and I’ll again post before and after pictures. In total, there are 3 sets of 21 day workout routines – Fitness Model, Muscle Model and Hardcore Bodybuilder. I’ll be completing all 3. So one down 2 to go!

I’ve written a quick review of the program and you can read it at here – 21 Day Fast Mass Building Review. Out of all the programs I’ve played around with and worked through, this one has given be the best results in record time! I gave it an overall rating of 9.5 and I’ll be adding to the review through the next couple months as I go through the program.

For those who want to gain muscle, I’ll recommend this program over AthleanX any day! Nothing against AthleanX, I just so much quicker results with this program.

It’s definitely a challenging program, but completely worth it! The results will amaze you, you just have to follow everything Vince and Lee tell you to do.

The “Guns.”  The “Pythons.”  “Thunder” and “Lighting.”  The “Rockweillers.”  There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep!  Bulging biceps – every guy wants them.  Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps.  Training biceps has become almost an ‘obsessive addiction’ in the gym.  I have seen guys do bicep curls in between sets just so they can ‘see’ a little bit of a pump in their arms.  I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror.  I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club!  I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look ‘good.’

Someone disagree with me that bicep training has become an unhealthy ‘obsessive addiction.’ for many.  In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away.  Why should it?  The ‘guns’ are of a man’s most prized possession and one of many women’s most desired body parts on a man (of course)!

My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21′s which are ‘promised’ to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?

Let’s examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.

Problem #1  with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don’t you just do 10 sets?  Even better, why don’t you just train them all day?  It has been said before, but it obviously needs to be said again: “Less is often more.”  Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply ‘out do’ your last workout.  Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise.  Not to Nazi-torture the muscle for another hour.

I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps ‘look’ big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

Problem #2 ties in with problem #1.  The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym.  This attention and perception that you are doing something beneficial is deceiving.  Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms.  What they do though is put a strong emphasis around increasing their chest, back and shoulder strength.  If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and ‘smoking’ your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link.  This is another reason to take a lower volume approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls.  According to the pros, these two exercises have built more huge guns than any other exercise in the world.  I definitely agree that these ‘simple’ exercises are a safe foundation to build a program around, but let’s also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week.  As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing.  Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar.  You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: “Stress” the outer portion of the bi’s by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: “Stress” the inner portion of the bi’s by taking a super-wide grip on the bar and digging your elbows into your side (and don’t let them move.)

Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls.  Don’t underestimate these two exercises in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue.   Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train.  The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe.  Keep the bar constantly moving without pausing at the top or bottom.  Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over.  Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth.  Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

VIEW OR DOWNLOAD
4- Week Bicep Prioritization Program – CLICK HERE

Weight Training Program Notes:

• Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
• The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
• Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
• Notice the slow speed movements.  Many anabolic hormones are released when your muscles are under constant tension. The tempo’s are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
• On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight.  On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
• Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same.  It is not necessary to do more sets or more reps.  Focus on increasing more weight under the same set, rep, tempo and rest prescription.

For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense Muscle Building e-book in which he lays out a definite 29 week plan to carve out the body you want.

Avoid The 5 Worst Ways
To Build Muscle…

Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.

Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

Step #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #4

Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense Muscle Building e-book in which he lays out a definite 29 week plan to carve out the body you want.

Avoid The 5 Worst Ways
To Build Muscle…

Almost everyone wants to lose some excess fat on their body somewhere. For the vast majority, they’re looking to lose belly fat and they want to lose belly fat fast! Whether you want to admit it or not, most of us spend far too many months of the year overeating and then scramble at the first sign of warm weather in order to remove what’s accumulated over the time. Unfortunately, if you’re trying to learn how to lose belly fat, it’s not exactly a quick fix.

The problem most individuals run into is they overlook how difficult it can be to lose belly fat off their body. If the truth be told, a fat belly is probably one of the hardest areas to successfully remove because it’s made up what is known as ‘stubborn’ fat.

You’re body is actually physiologically slightly different when it comes to fat around the abdominal region. What’s the reason for this? Primarily, it’s the first place we tend to store fat and where body fat is needed for protection the most – to protect the organs and internal structures.

As such, your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat.

In order to outsmart this, you’re going to have to work really hard. That’s not to say it can’t be done – it most certainly can, you just have to have realistic expectations about the time line you will achieve this goal over and how much effort you’ll have to put in.

First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will ramp up your metabolism the highest. You want to shoot for the 6-10 rep range, as this is most appropriate for metabolic effects.

Second, get that cardio up there. Don’t do hours on end though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn fat off your body than doing a typical cardio session is.

Lastly, check over that belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it.

This can be taken too far though – there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.

As long as you are patient with the process and continually push yourself in the gym, there is no reason why within time, you can’t be sporting your own set of six-pack abs.

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About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

Almost anyone that’s picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn’t be any further from the truth however…

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn’t mean you don’t have to put plenty of effort in to see some decent results… Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that’s a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I’ll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let’s take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

• Higher resting heart rate
• Weak appetite
• High blood pressure
• Weight loss
• Trouble sleeping
• Increased metabolic rate
• Irritability
• Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

Decrease testosterone levels
Decrease thyroxine levels
Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Effects of Over-training on the Immune System

perhaps one of the most alarming repercussions of over-training is it’s negative impact on the immune system-you’re bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can’t ignore:

• Micro tears in the muscle
• Chronically depleted glycogen levels
• Slow, weak muscle contractions
• Depleted creatine phosphate stores
• Excessive accumulation of lactic acid
• Extreme DOMS (delayed onset muscle soreness)
• Tendon and connective tissue damage

So you must get the point by now… Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let’s take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I’ve personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

• In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

• Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

• It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I’m Over-training?

Determining if you’re currently over-training is fairly simple. If you’re in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let’s say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not “out done” your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let’s take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn’t happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

• Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
• Never let yourself get hungry. If you’re trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
• Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
• Have the largest meal of the day within an hour after your workout. Do this every single workout!
• Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
• Eat every 2-3 hours to ensure that your body remains in an anabolic state.
• Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it’s important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense Muscle Building e-book in which he lays out a definite 29 week plan to carve out the body you want.

Avoid The 5 Worst Ways
To Build Muscle…

So you think you have heard everything there is to know about muscle building? 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 next three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!
4. Never Train More Than 2 Days Consecqutively

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 gyn 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 overtraining 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 enought, 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 unaccumstomed 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 supercompensate.

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 frusturated 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 quickets way to achieve success is to find somone 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 accountablity, 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 comittment and accountablity 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!

Serioulsly 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!

For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense Muscle Building e-book in which he lays out a definite 29 week plan to carve out the body you want.

Avoid The 5 Worst Ways
To Build Muscle…

Can you imagine you are wasting all your time on the wrong weight training exercises? Can you imagine that every weight training exercise you are doing is dead wrong? Skinny guy’s must meet a different set of requirements when choosing the most effective weight training exercises for maximal muscle growth. You do what to transform your skinny body into a rock-hard muscular body, right?

Without further ado, here are the top two exercises for each muscle group I used to gain 41 pounds of muscle mass in under six months:

Chest: Bench Press and Flat DB Chest Press

Back: Bent Over Barbell Rows and Close Grip Chin Ups

Shoulders: Seated DB Shoulder Press and Standing Military Press

Triceps: Dips and Tricep Pressdowns

Biceps: Standing Barbell Curls and Incline Bicep Curls

Quads: Squats and Lunges

Hips: Deadlifts and Stiff Leg Deadlifts

Lower Back: Good Morning

Calves: Standing Calve Raises

Abdominals: Weighted Ball Situps and Weighted Cable Crunches

Yes, there are many more exercises I did not list but these are simply the best. Stick to these weight training exercises for the best possible muscular and strength gains and you will have a rock-hard muscular body in less time than before!

For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense Muscle Building e-book in which he lays out a definite 29 week plan to carve out the body you want.

Avoid The 5 Worst Ways
To Build Muscle…