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Vince DelMonte
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Duration : 0:2:47
The Bulk Building Workout (Intro) Muscle Building program
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Here Are The 5 WORST Things you Can Do If You Want To Build Muscle & Get A World Class Six Pack Abs Body.
1. Almost all bodybuilding supplements DON’T WORK and are a complete joke and only make a 5% difference ASSUMING your diet and training plan are in order. In just a second, I’ll give you a nutritional advantage and tell you exactly what does work.
2. Traditional bodybuilding programs would lead you to believe that shocking your muscles with different angles, feeling the burn, and splitting up your body parts is effective but they are dead wrong. Below, I’ll tell you how not to waste your time and energy and gain maximum muscle.
3. Imitating the instruction of champion bodybuilders is a costly mistake because their advice has no practical relevance for average people like you and me. They will not tell you that drugs and genetics are responsible for curing their problem of being a hardgainer. They claim it’s supplements and “better training.” Give me a break.
4. Every bodybuilding magazine is owned and operated by a supplement company, which is why these mags look like massive supplement catalogs. If you’ve reading up on what supplements works, don’t bother because you’re getting biased opinions.
Find out the 5th one at http://www.VinceDelMonteWorkout.com
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Dedicated to helping you build muscles and six pack abs.
Vince DelMonte – Muscle Building and Six Pack Abs Expert
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Duration : 0:5:51
Tips to Gain Muscle
Following are tips on how to gain muscle.
1) Diet: eat clean. To gain muscle and a minimum amount of fat, you need to eat a good lean quality protein source. About 1 – 2 grams per pound of lean body weight must be divided over 5 – 6 meals per day.
Carbohydrates: Complex fibrous carbs in the form of fresh vegetables are best for gaining lean weight. Potatoes and other starches should be eaten early in the day so they can be burned off while you’re active, preferably as a post workout meal.
Good fats need to be taken in at each meal: olive oil, flax oil, Udos essential oils or fish oils. Eating wild-caught salmon 2 or 3 times a week is a good way to get your fish oils.
Keep in mind that any meal you take must have protein, carbohydrate and fat. Stay away from sugars. If you have to take them, then eat them in the form of whole fruit early in the day.
Nutritional calories are best taken from food sources rather than liquid ones.
Make water your main drink, and drink enough each day. Here’s a simple rule of thumb to determine your basic water needs. Divide your body weight in half and turn that figure into ounces. That is the figure you need to start with, you may need more if you are really active. Example: you weigh 100 lbs. 100 / 2 = 50 ounces of water.
The one exception to the above is, fruit, vegetable and/or protein shakes.
You can use these for meal replacenents, snacks or post workout meals if you just make them with the right ingrediants. Precision nutrition has a whole section on these types of shakes with a lot of recipes and they are categorized as either anytime or post workout shakes.
You will need to determine your caloric needs to maintain your present mass, and then add about 15% – 20% more calories to that to increase your weight and gain muscle.
Muscle gaining tips for exercise:
Go for the big compound lifts to get your body to burn more calories. These would be: Clean and jerks, squats, deadlifts, squat presses, benches; flat and incline, dips and pull-ups. Make sure that your big lifts are already done before moving on to your isolated lifts.As far as reps go, vary it. Some days go for strength with heavier weight and lower reps. Other days go for more reps with a lighter weight. Keep the intensity high always, and you need to be flirting with failure on every working set. I like to do one warm up set and 3 – 4 working sets.
Get in get your workout done, if you’re spending more than an hour you are doing too much and/or you are not working intensely enough. Not training enough can equate as much damage as overtraining. Remember that training provides the stimulus to get the muscle to recover and grow. During rest, the muscle actually recovers and grows. So get your 8 hours of sleep in and don’t overtrain.
In general, muscle gaining tips are:
1) Eat clean and get enough lean protein.
2) Exercise intensely enough to stimulate the muscle to grow without injuring yourself
3) Allow your muscles to recover and grow by getting enough sleep or rest.
4) Rinse and repeat. KISS (keep it simple, stupid)
Get Pumped with Amino Acid Body Building
Want that extra edge enjoyed by those totally ripped weight lifters you see in vitamin advertisements? Well, there are a lot of factors at play to create a well-toned body and amino acid body building is one practice that seriously pumped up athletes rely on. Proteins are made up of complex combinations of amino acids which are the most essential components to building the human body. Amino acids are also some of the main ingredients in hgh releasing vitamins.
One of the most important components for the development of powerful muscles is protein which is the reason why most athletes will utilize amino acid supplementation through large dosages of vitamin pills or protein powders when doing strength training. Your tendons, nails, ligaments and endocrine system also benefit from free form amino acid supplementation. Protein helps your muscles retain fluids for additional strength and maximum elasticity.
Reasons for Supplements
Many body builders have discovered that without enough amino acids in their system, the body tends to feed on its own muscles when faced with the crisis of not enough energy. This has led to the interest of amino acid body building to ensure that the body has plenty of fuel to build muscle rather than cannibalizing existing muscle mass.
Taking protein powders, hgh supplements and nutritional supplement capsules before a intense muscle building session are some of the methods that serious body builders use for an amino acid lift. When the muscles are experiencing maximum blood flow and distribution of nutrients is the perfect time to add large dosages of easily digested protein into the system. It takes a very knowledgeable person to understand why proper timing is extremely important to amino acid body building.
Popular Supplements
Glutamine is one of the most popular in amino acid body building because it is plentiful in the muscles and is known for promoting muscle growth. Ornithine is another amino acid that is beneficial to your amino acid body building program. This special free form amino acid increases the hgh release in your body and helps regulate the metabolism of the musclesand helping to burn fat and gain lean muscle mass. Fat decreases while your tendons, cartilage and bone strengthens through amino acid body building practices.
Supplements are important as these days people often do not consume balanced nutritional diets and not getting enough simple proteins, which means not enough amino acids. Without these key body building blocks, one would soon become weaker and lose muscle tone. You will find that when you practice amino acid body building that your tissues will get the nutrition they need to grow larger from exercise and you will have that perfectly ripped physique that that you have been dreaming of.
A Simple 5 Step Strategy To Build Muscle Quickly
Because of our “get it yesterday mentality” everybody wants to know how to build muscle quickly. There are many ways to hasten your muscle building however the speed of your growth will depend on your desire and efficiency of your weight training program. There are people that we consider hard gainers and then there are those that seem to be able to build muscle very quickly. There are things you can do to build your muscles quickly and increase both size and muscular strength regardless of your genetic potential. It’s necessary to eat good quality foods that are high in protein. Using free weights as opposed to using machines, and you must give your body adequate rest in between your weight lifting sessions.
Below is a list of five things that must be included if you are to reach your muscle building goals.
Start To Build Muscle Quickly Today
1. Nutrition
Good quality meals have to be eaten in small amounts. 5 to 6 smaller meals eaten throughout the day would be ideal. A good balance of fat, carbohydrates and protein should be present in each meal. This is important to maintain the proper blood glucose levels that will make you feel energetic and give you enough energy to supercharge your workouts. The amount of protein you consume per day should be one gram of protein for every one pound of lean muscle weight. Our bodies will only be able to assimilate a small amount of protein at any given meal so try and keep your protein intake to around 25 to 35 grams per sitting. Much more and it will just be a waste.
2.Protein Shakes
Adding a high quality protein supplement with the correct amount of amino acids that can easily be assimilated is an effective way to get the correct amount of protein. if you are eating lots of fish and chicken this doesn’t insure that you are getting the correct amount of the right amino acids necessary for muscle growth. You must supplement your diet to include more fruits and vegetables. Vegetables contain amino acids and are in an easily assimilated form.
3. Use Free Weights
Weight training using free weights is a perfect way to build muscle quickly. The growth of your muscles is in direct proportion to the amount of stress you place on them. To compensate for the extra weight being lifted your body and muscles will be forced to grow out of necessity. Free weights workout a greater portion of your physique because you are using the smaller muscles to help balance and stabilize the weight you are lifting.
4. Weight Training Without Using Weights
A great addition to your workout routine is using just your body weight as the only means of resistance. Once again you are bringing into play the ancillary muscle groups, which are helping perform each particular movement. To jump start your muscle building include pull ups and push ups in your training. Don’t neglect these exercises if you want improvement in your endurance, strength and definition.
5. Lots of Rest
Critical to your success is that you must understand that your muscles don’t get bigger and stronger while you are working out. Our muscles only grow when we’re resting. You must not over train and you must get plenty of rest. When we lift weights we are actually breaking down the muscles at the smallest level and we must have the right amount of rest to allow these muscle fibers to repair themselves and get bigger. If nothing else you must remember this.
Building muscles quickly is a distinct possibility if you are willing to take these factors into serious consideration and implement them in your weight lifting program.
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Build Lean Muscle Mass
Building lean muscle should be a priority for you as you start out on your muscle building venture. It is one thing to want to get big to look good it is another thing to add quality muscle mass. Anybody can get bigger by increasing fat but that goes against what we are really trying to do. What sense does it make to get big if, when you look in the mirror you can’t see your abs or any noticeable definition. You must add cardio and proper nutrition to help assure that the weight you are putting on is quality muscle mass and you are losing fat at the same time.
Four things we must understand when we are thinking about building lean muscle
Muscle Confusion
Begin using heavy weight and less rest to force your muscles to grow. Limit your rest period to 30 seconds between sets, which will give you just enough time to recover to start another set. Keep your muscles confused by changing your rest times in between sets and they will respond by getting bigger. Utilizing this type of confusion training burns extra calories and increases your overall lean muscle mass.
Strength Training
Strength training along with some clearly defined goals is a critical part of building lean muscle mass. When you weight train properly you will want to tailor your workouts to include a fat burning routine combined with a super charged strength building program. The large muscle groups have to be blasted to build lean muscle mass. Working out these large muscle groups will help to increase your overall core strength. This can be done by using compound exercises that target the large muscle groups, which include the chest, legs and back.
The increase in lean muscle mass will be felt long after the workout is done by including these compound strength building exercises, which help to bring about an anabolic response from within. It really is all about gaining strength and using a great strength training program to bring you to the next level.
Cardio Training
Don’t forget your cardio to help you build lean muscle mass and get a ripped physique. Cardio can be boring and at times seem a waste of time but if you are going to have the stamina and endurance to complete your workouts it must be included. What a waste if all that new muscle was hidden under a layer of fat. Make your new muscles stand out by losing that layer of fat hiding it. Start cardio training now!
Nutrition And Protein
Proper nutrition is a major part of building lean muscle and it is a good idea to eat only those foods that will help you achieve your goals. When we talk about bodybuilding nutrition we must talk about protein and consuming the right amount every day. To accurately calculate the amount of protein you need take one gram of protein for each pound of lean muscle mass. This is different than one gram of protein for each pound of body weight but if you are a beginner weight lifter than it will be ok to calculate your protein intake based on total weight. Once you become more experienced then you will want to tweak your intake by consuming protein based on your lean muscle mass.
Keeping these four things in mind, muscle confusion, strength training, cardio and nutrition you will be well on your way to building a lean muscular body.
Begin to build lean muscle today or keep complaining about how you look. It is up to you how you look and feel.
Easy Ways To Get Huge And Ripped
The majority of people are now aware that in order to increase your muscle mass greatly you will have more that likely to proceed through some kind of bulking up phase. This usually involves upping their calories intake to very high levels for a few months. It follows then that each day the body will be producing a net surplus of calories which can it will then be of use in building muscle mass.
This is highly effective at increasing muscle mass however some people are not fans of this approach due to the fact that a certain amount of bodyfat will be put on which they have no desire to tolerate. Top news for those guys. This a process of bulking up without the gains of excess fat and without having to count every last calorie. So, here is our short how to lose fat and gain muscle guide:
Recent studies have shown that the body responds to bulking diets in unique ways. People commonly think that excess eating leads to an immediate gain in fatty tissue, this is simply not the case. Studies have proved that for the initial two weeks of a bulking program the body has not adjusted into a fat adding mode yet and so for those first two weeks your body is highly anabolic due to raised levels of testosterone and insulin levels triggered by the excess supply of food and workouts.
Your body will start to add fat tissue very quickly after the first two weeks because the body will have had time to adjust to the new regime. Therefore how about doing a two week bulk followed by a short two week cutting phase. The two week cut will allow your body time to return back to normal and to drop a few excess pounds of fat that may have bee gained.
Whilst going through the cutting phase you ought to be consuming a slightly lower amount of than what is required for your normal daily maintenance. this will encourage your body to reduce it’s bodyfat however if you still maintain your weight lifting schedule you will not lose any muscle mass particularly if you keep a high protein intake! This is great if you want to know how to build abs that are visible as you can keep getting bigger and stronger without adding too much belly fat at any one time.
So, if you are worried about doing a long bulk because you do not want to gain fat then try the short mini-bulk and cut cycle to add lean muscle and to get cut fast. If you are interested in this method it is based on reports from the following studies:
“Changes in macronutrient balance during over- and underfeeding assessed by 12-d continuous whole-body calorimetry.” Jebb S A; Prentice A M; Goldberg G R; Murgatroyd P R; Black A E; Coward W A
When you do your bulking make sure you include the following all time classic mass building exercises to maximise your lean muscle gain. Pec exercises: barbell bench press. Shoulder exercises: Over head press, upright rows. Back exercises: bent-over rows. Leg exercises: Dead lifts and squats.
Whichever method you choose to use never ever give in, stick at it and you will receive you reward in the form of muscle mass.
Muscle Building In A Rush – week 2 (Workout Program For Building Muscle)
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“Muscle Building In A Rush” Week 2
1a: Incline Chest Press (4 reps)
1b: Back Squat (4 reps)
1c: One Arm Row (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
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Duration : 0:4:16
Four Great Weight Lifting Tips
Weight lifting tips are as plentiful as there are weight lifters. at the gym you will find many excited weightlifters willing to tell you all about their unique techniques to build muscle.This weight lifter has some experience and has achieved a large amount of muscle, so you think what could it hurt??. The problem is that what was good for him may not work for you. Because we’re all genetically different our bodies respond differently. Learn what your body needs and what it responds to the best.
If you have experimented with different weight lifting tips and weight lifting techniques and you still aren’t seeingresults then these four weight lifting tips will help you get on track and start seeing positive gains.
Start with some body weight only exercises. Your muscles will respond better if they are pre-exhausted and warmed up. This is a shock and awe approach to weight training. Make sure that you adequately warm up before you start to reduce the chance of injury. Elevated push ups are a great way to start and then continue on to close grip pullups. To prep yourself for the workout that follows doing these two exercises will completely warm up your body. You have to shock you muscles to get them to grow.
More Weight Lifting Tips
Doing cardio three times a week is a great weight lifting tip. If you are looking to add muscle then make sure you don’t neglect your cardio workouts. The reason for its importance can’t be overstated; cardio is one of the best ways to increase the oxygen and nutrient absorption for each muscle group. It would be better to do your cardio at the end of your workout.
Supersets are another fantastic weight lifting tip that will shock your muscles into some serious growth.Working out by using supersets is a time tested standard of placing continuous stress on the muscle group.A good example of a superset is doing two exercises back to back working the same muscle group.You can do one set of lat pull downs and then immediately do another set of bent over rows. You are shocking your muscles and adding growth by working these two different parts of your back.For added growth two different muscle groups can be supersetted such as triceps and chest.
Get enough protein or run the risk of losing the post workout benefits that you get from proper nutritional intake. When your workout is completed it is crucial to take your protein immediately. To efficiently absorb the most protein take it 20 minutes post workout.
Make sure you are consistent and keep in mind that these weight lifting tips will give you your best chance of success.
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