First things first – thanks so much for finding your way to my website and taking an interest in downloading this free report. I promise that this information has the . AND www. It is the only program that .. success manual in e-book format, jam-packed with infor-. -Vince- Page 4 of No Nonsense Muscle Building Table Of Contents Secrets to Insane Muscle Gain By Vince DelMonte TABLE OF CONTENTS Chapter 1.

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Page 1. THE WEEK D.T.S TRAINING SYSTEM. Phase 1. Created by Vince Del Monte. Page 2. The 30 Week D.T.S. Training Program. MONDAY: Workout 1. May 17, This books (Living Large: The Skinny Guy s Guide to No-Nonsense Muscle Building [PDF]) Made by Vince Del Monte About Books none To. Jun 1, experts like Ben Pakulski and Vince DelMonte are recommending a . from Limitlessly Fit delivered right to your inbox + a FREE eBook!.

So much for a killer back blitz today since your biceps are still sore. So much for setting a new personal best in your bench press today. The key is to switch the order you train your arms each Monday. So if you start with biceps this week, start with triceps next week. Since your arms are pretty much useless during leg training it does not matter how sore they are from yesterday. Lastly, your appetite should be sky high after leg day which will keep you compliant to your high calorie meal plan which will have carry over to growing your arms recovering from yesterday.

This is probably the most popular and most effective muscle building split developed for skinny guys. This is called strategically placed rest days. I found that glycogen reserves deplete heavily after 2 days of continual training and taking a day off helps prevent lowered glycogen levels so you can train fresh.

The extra day on the weekend fights against the overall weekly fatigue. Chest and shoulders on the same day? Your chest and shoulders have no excuse not to go till they blow! The chest and shoulders also have a lot of overlap since they are both pressing movements and the anterior head of the shoulder works a great amount during chest movements.

So why do so many command that 'failure' is an absolute law for stimulating muscle growth when all the evidence shows otherwise? Improving your body's sensitivity to the cold does not require you to go outside in the middle of winter with no clothes up to the point before passing out.

If you want to im- prove your tan it isn't necessary to subject your skin to the sun prior to the moment of blistering. If you want to improve your ability to hold your breath under water, you Page 30 of No Nonsense Muscle Building Chapter 2 don't need to go to the point prior to losing consciousness. As you can see, muscle growth stimulation operates on the same principle and does not require expo- sure to your muscles' absolute limits.

This is considered overkill! Popular bodybuilding literature says to get an intense workout you must train to fail- ure. Intensity does not equal failure! Let's review one of the most indispensable elements of muscle building. You have to lift heavy weights for high reps in order to build bigger muscles.

This concept will be explained later. Your muscles are designed to respond and to adapt to stress. Force them to do extra work and they adapt by getting bigger. How do you force you muscles to do ex- tra work? By lifting weights that are heavier than your previous threshold for a longer duration high reps. Stated another way, you must work at a higher intensity.

Note this defi- nition never said anything about hfting until absolute failure where you leave the gym crippled. Muscles get bigger and stronger as an adaptation to increased demands placed on them. Your brain will only send signals to grow more muscle if there is suf- ficient reason to. The reason must be that your body needs more muscle in order to tolerate all the hard work it is doing.

Once your muscles perform more work than your previous workout your mission is accomplished. You have achieved progressive overload and it is time to move on to the next muscle group. There is absolutely no rational for continuing a Nazi torture session for another 45 minutes on the same muscle after it has already surpassed its previous work threshold.

This is considered overkill and leads to wasted energy that could be utilized growing muscle and results in a delayed recovery. You will learn shortly that training to failure within a set is completely acceptable and nothing shy of this will promote muscle growth. Page 31 of Do swimmers work out without mea- suring the distance and time of each interval? Of course not. So why would someone trying to build muscle favor an ineffective and unproven tool that can lead you astray?

Building muscle is based on improving the intensity of the workout progressively in each session. So why complicate things by following this 'inner compass' that has no idea of the difference between 9 reps with lbs in 30 seconds and 13 reps with reps in 45 seconds? Aside from listening to your body and hearing your mind say stop, can you really de- cipher which was more intense?

In this manual I will give you tools of reason to gage your progress - not poorly defined instincts! Searching For the Perfect Workout I agree that there are perfect principles but not perfect workouts. The perfect workout usually follows the latest trends, changes every few months, involves some miracle pill on the pages of hyped-up magazines and web sites. Also, any workout is like the food in your cupboards. What do you do when it expires? You throw it out - it is no longer useful and has no more purpose.

Every train- ing workout has a lifespan to it and will expire as well. The training principles I will share in this book's program can be applied for the rest of your life. However, I would be lying to you if I told you that my program did not have an expiry date.

You will not fully exploit the potential of my program in a period of less than six months. Don't worry, you have a ways to go before that point so keep reading!

Stop looking for the perfect workout as if it's locked up somewhere in a secret vault. There is no program or author of a program that knows more about your body and personal circumstances better than you do. Your body is a brilliant or- ganism and will adapt to anything you force on it.

This means that the initial stimulus of any perfect program will wear off because your body will accommodate to it. Getting A Pump Is Necessary For Muscular Size The muscle pump is described as when you put your muscles under an extended peri- od of constant tension. As your muscles stretch and contract they become gorged with blood, making them feel tighter and fuller.

Getting a muscle pump is not necessarily what causes the muscle to grow - doing reps with a light rep will create a huge pump, but will this make your muscle grow? Distance runners get a pump in their legs when they sprint up- hill. Do they get big muscles? Heck no! The main problem with training for the pump is that it leads to muscular fatigue and not muscular overload. Muscular fatigue is when you lift moderate weights for higher reps and you can not complete the set because of the burning sensation caused from the lactic acid buildup which results from a lack of oxygen to the muscle.

You com- plete the set far from muscular overload. You must discontinue the set because your muscles are simply on fire and burning - not because your muscles failed you because of strength. Lactic acid, waste products, and no oxygen are great if you want to lose body fat, do a cutting phase or run a marathon, but they will limit the size you put on your frame.

Now if you are lifting extremely heavy weights and achieving a pump then this is a very good sign that you are making the muscle fibers work enough. I would only use the pump as an indicator to reveal how well you are 'targeting' the working muscle. To emphasize again, as you read through this course you must trust me - completely let go and abandon any preconceived ideas you may have.

Filter out all the tips and secrets and techniques that did not get you anywhere. No matter how popular a certain concept is, it might not be for you. Don't be surprised if you come across some content that causes you to drop your jaw or surprises you - I will explain the why to everything. Follow it as if you are really from another planet and have never read any popular bodybuilding literature before.

What you are going to learn in this e-book is absent from the majority of bodybuilding and fitness magazines, gym conversations, and personal training certifications. I real- ize it will take courage and faith to go against what everyone else is doing.

Most training programs you have followed only work temporary or for short periods of time. Some authors will tell you three exercises per muscle group, some will say 6 sets of 6, and some will say 4 sets of 8. Some say short rest, some say long rest, some say train every 3 days, some say 5 days. So which is it? The method I will teach you is the most powerful way to build muscle naturally and has been shown to work indefinitely until you reach your true genetic potential and disposition for size!

I will put to rest all the confusion and explain the simplest yet most powerful system to insane muscle gain! You must earn muscle! It is not something given to you freely. In fact, your body does not even want to keep muscle on your body - it is metabolically very costly. Your muscle is lazy and would prefer to sleep all day - not grow. You are fighting against your body's will to build muscle. If you truly want to add inches to your frame then you must overcome your body's resistance and stubborn attitude to building muscle.

Get this through your head - you must give your muscles a reason to grow. Because your body is designed to adapt to stress. Walk into the cold and you will begin to shiver to keep warm.

Walk into a hot room and your body will sweat to keep you cool. Walk into the sun and your skin will darken to protect you from the sunlight. And to make this practical, force your muscles to do 'more work' and they will be forced to get bigger. Basically, if you wish to reach your training objectives you must train specific to your goals.

The word 'spe- cific' rules out the importance of many erroneous training principles in magazines such as drop sets, super sets, pre-exhaust sets, instinctive training, descending sets and more. If you want to become a really good runner - run. If you want to become a really good swimmer - swim. If you want to become really good at super sets and drop sets - do super sets and drop sets.

But realize these training principles are not based on forcing your muscle to do more work, which is the only way to force more muscle growth. These techniques will make you fail because of fatigue, not strength. Hard to believe but think about it yourself. The principle of specificity is based on Newton's law of physics - cause and effect.

Applied in bodybuilding this means that for every action there is a reaction, so if you apply a specific stress the cause there should be a specific adaptation the effect.

Your muscles will not grow larger than they have to accom- modate for that specific stress. Page 35 of No Nonsense Muscle Building Chapter 3 Don't get me wrong - you body will adapt muscularly, neurologically, and structurally to this specific stress - but it will stop and end here. Even if you are increasing reps and sets, the muscle might grow minimally but there will be NO sufficient reason for your muscle to grow further because you are still within your natural threshold. So if you want to gain pounds of muscle a year - keep following conventional training programs that emphasize higher volumes of training, because they are not made for extraordinary gains.

Think of your muscles as being lazy - they always want to sleep. They will only wake up in an extreme emergency and if it disrupts their sleep. Your muscles do not want to work any harder than have to and will only use the necessary amount of muscle fibers re- sponsible to get the job done.

If this means the inactive muscle fibers make no effort or contribution to the lift - so be it. They would rather sleep anyway and not have to go to work and grow. From this we discover that we must do exercises that are extremely demanding yet avoiding injury and involve the totality of the muscle. So how do we recruit and use every single muscle fiber without our own MRI machine?

Heavy weights call on every fiber of muscle that you have - by using all your muscle's capacity. Forget those wimpy isolation exercises that target only part of the muscle.

Simply lifting heavy weights close to your one rep max will not do the trick. Ask your- self - will your muscles be forced to grow more by doing reps of a heavy weight or reps with the same heavy weight?

That's right, the additional reps will force your muscle tissue to adapt that much more than with just low reps. Over the years I have watched so many guys in the gym load up plates a side on leg press or dead lift plates a side and they did not look any bigger than any other guys in the gym. These guys appeared to be as strong as oxen, but had nothing to visu- ally show for it. You see - these guys were only lifting for reps.

I bet you even know a lot of friends who are super strong but their muscularity does not match up. This is the main reason many get stronger and stronger but look the same as when they joined the gym two years ago. Their weights go up but their muscle size does not.

The central nervous system or neural system is what instructs your mus- cles. When you are lifting a weight, your nervous system will send the 'signal' to curl, push, pull, extend or stretch. So the signal is sent from the nervous system - or command center - to the muscles. If you use a modem or dial-up-connection the signals can be slow and involve multiple tries. You see, slow speed Internet sends very weak signals to your computer and can be an ineffective way of working.

On the flip side, when working with high-speed cable, broadband or DSL Internet, the connection is very quick and almost instantaneous.

The signals sent are very strong and if you are trying to download something it happens in a matter of seconds. The signals from your brain to your muscles operate on the same concepts. The stron- ger these signals, the more force, speed and recruitment occurs in the muscles allow- ing you to lift more weight. Therefore, in alignment with the rule of specificity, your nervous system will certainly get better This is why you see Olympic lifters who can lift pounds in different power lifting events but do not have anywhere near the same muscle size as a bodybuilder.

You have probably read a lot about lifting with slow-speed, quality repetitions which usually happen to be light weights - go figure instead of lifting heavy weights for muscle mass.

Let me tell you straight out - lifting slow speed light weight for high reps is good for burning calories and that's it. Quality light repetitions will do nothing for gaining muscle mass - there is no overload, there is no intensity, there is no unaccustomed stimulus and there is minimal muscle fiber recruitment.

To get the muscle to grow you must subject it to unaccustomed stress. When your muscles are subjected to a sufficient degree of unusual discomfort and stress not to the point of Page 37 of No Nonsense Muscle Building Chapter 3 injury , your muscles will respond by getting larger to adapt and cope with the added stress. Training in these ranges only causes your muscles to laugh at you and go back to sleep because there is no damn good reason they need to grow.

If this was enough to build muscle you would see old ladies with huge muscles from all the groceries they carry around!

Vince DelMonte´s Effektiver Muskelaufbau – Meine knallharte Meinung

While there is much research to say heavy weights and low reps is the only thing necessary for muscle growth - there is much more research and real-world results to prove that maximum muscle building occurs when heavy weights and high repetitions are used.

Furthermore, the set must be taken to absolute muscular failure - nothing shy of this is acceptable. You will note that I mentioned in Myth 9 that going to failure is not critical.

Realize that I am referring to overall total body failure - staying in the gym for a reck- less amount of time for the sake of hammering your body. This approach is wrong. Training to muscular failure within a set is correct. Interestingly, this is when you see the light and discover why you may have not been making significant gains using conventional training programs.

Here is the contradic- tion - the author of a conventional muscle-building program tells you that you must train hard, and then prescribes a program that makes hard training impossible! Working out with a conventional program is not severe enough to threaten the survival of the muscles and body. The conventional routine overload is too low and the stress is not progressive.

This is why fitness magazine routines will always fail - the level of overload required contradicts the volume prescribed and the intensity is not reoccurring. You see, your muscles operate out of 'survival. Your muscles will only signal the need for more muscle if they are scared or frightened into preventing a previous nightmare your previous training session. When you progres- sively overload your muscles they will be frightened of experiencing the same trauma and scared into growing so they do not have to face the same nightmare again!

Your muscle would prefer to sleep peacefully homeostasis all day long and not have to wake up and grow. Intensity has nothing to do with duration. You might hear, "Man, I just worked out for 2 hours and that was intense. Intensity has nothing to do with frequency. You might hear, "Man, I just trained 5 days straight, it was super intense. The problem with the term 'intensity' is that it is a subjective term and many fail to view its limitations.

You have probably seen workout ads claiming to be the 'most killer routine ever,' or 'the most intense system ever', or the 'best system ever. I have to give credit to Arthur Jones and Mike Mentzer who first gave some real clarity to the term intensity - yet their definition is very vague and can create a downward spiral if not fully understood.

Probably because there is no money to be made on the concept of sit on your ass and do noth- ing. Seriously, how much money can be made in a DVD series, seminar, e-book or fit- ness magazine that promotes 'doing nothing' and still offers results? To make consistent muscle gains you need a better way to measure the intensity of each exercise.

You need a better way to ensure progressive overload and a better way to prevent overtraining. Read on - we are get- ting there.

I'm guessing since you bought this book that your goal is to build NEW muscle - muscle that is not on your body right now. NEW muscle has to grow. First, you have to give your body a reason to build new muscle progressive overload. Sec- ond, you have to give it time to build new muscle. These are the times that muscle growth actually occurs.

As we have discussed, the way to get your muscle body??? Compare a grueling training session to getting run over by a truck - your body is broken down and your energy resources are depleted. Your training sessions must induce trauma and make your body extremely vulnerable because of the damage you have evoked. In the process you will grow NEW muscle that will prepare you for the next act of brutality on your muscles! So this explains how we will be able to lift more and more weight each workout!

If you are not fully recovered by the time you head back to the gym don't be surprised that you will have no new muscle to work with which means not being able to apply the progressive overload principle. To conclude, when you are training at the limits of your muscular capacity, recovery is the missing link and any miscalculation will cause an immediate plateau or even muscle loss. It is a universal law that states you can not train hard and long simultaneously. Ironically, this is what every bodybuilding and fitness magazine preaches.

This is probably another one of the greatest bodybuilding misconceptions that causes people to fail. It started in the 's when professional bodybuilders started spending hours in the gym days a week. This kind of training for a natural trainee is suicide. You have literally created your own grave. This program will not help you build an ounce of muscle and in fact will cause your body to store more fat to handle the abuse. It is like turning your hard earned muscle over to a school of piranhas for lunch!

Since science has not determined our recovery code this is a very individualized pro- cess but the principles are the same.

Not just your muscles but your entire system. Even split routines like upper body on Monday and lower body on Wednesday are unproductive because they neglect central nervous system, immune and hormonal fatigue created on the body, and both muscle groups use the same energy reserve. Please re-read the above few paragraphs a number of times.

It is absolutely impera- tive that you understand and are prepared to execute this particular concept. We have all been brainwashed into thinking that we must do exercises per muscle group and three to four sets per exercise piling on over 20 sets per muscle, which is absolutely lubriciOUS and downright silly don't worry l have been there too.

The Two Elements Of Training: Neuromuscular and Metabolic Training Neuromuscular training is based primarily, but not exclusively, on the work of the nerves and muscles. Metabolic training is based primarily, but not exclusively, on the supply of energy to the muscles. Both physical qualities can be trained connectedly in the same workout doing heavy training and endurance training during the same workout or else on opposite end of the spectrum isolating one quality per training phase.

Here is small chart to distinguish the characteristics between neural and metabolic training: The key to avoid over-training is determining your optimal training frequency and to closely monitor the progress you make from workout to workout and be aware of any signs of slow or arrested development.

Not progressing in one exercise out of five is a yellow flag and not progressing in more than two exercises is a red flag - and means you need time off. Building more muscle is about progressive over- load. If you begin your workout and realize that you are not going to be able to lift more weight, literally pack it in quickly and go home. You have not recovered yet. If you are using the same weight as the previous workout this is okay then you'd better be able to lift more reps.

Progress is driven by intensity of muscular output. Intensity is a function of time. So even if you do the same number of reps and the same amount of weight but you achieved it in a shorter period of time then your intensity has increased. And the re- verse also holds true. If it takes longer, then you have not fully recovered and this will delay the recovery process because you are in the hole deeper.

Lower intensity can not build new muscle. Remember we discussed the major pitfall of intensity is that it's subjective and relies on feeling - not the most effective gage for muscle building. Instead of simply tracking your weights and reps from workout to workout, you will calculate the overall poundage lifted in your one-set, all out special set. This will be explained in greater detail later but for now let's use this simple example: So next workout when you wish to compare your overall poundage you can do the same calculation.

Let's say you did 5 reps at lbs. Let's see what happens: Looks like your overall intensity was lower. This is not good and means you did not recover. Don't fret - we have simply discovered that your pre- vious training frequency was not optimal and we will add one extra day to the recov- ery cycle.

Some might say, "You are reaching your maximum genetic potential Many trainees who have been training greater then 4 years can confess to this. The majority of people will agree they made their best gains within the first few months and even first few years of training.

I can personally attest to this myself. Think about the majority of people you know who have had dramatic body transfor- Page 43 of No Nonsense Muscle Building Chapter 3 nations.

Babcock, Winnifred Eaton

Next time you see them, ask them what contributed to their initial results. I am confident to say that at least 8 out of 10 will give you a blank stare because they don't have a clue! They simply trained and got results. They might have even over trained. They might have used sloppy lifting techniques. They might have had poor nutrition. But they still got results.

In the beginning - everything works! Don't get me wrong, there are certainly methods more effective than others - that is why you are reading this book. However, the reality is that any new stimulus, applied with the above growth prin- ciples will work for a certain period of time. The question is, "How long? It will only be used in the Advanced Week Max- Power program: Ideally it wouldn't take any sets to build muscle, but since we know the only way to stimulate muscle mass is to weight train we must begin with a minimum of one set - one set per exercise per body part.

The best-set sequence would be one set per body part. One set for legs, one set for back etc. Any other sets beyond or before the set that you perform with the greatest amount of weight and the most amount of reps will do nothing more to build muscle! Not necessarily true for beginners or intermediate trainees because these neglects the fact that their bodies becomes bigger and more muscular from increased gly- cogen retention, increased metabolic adaptations, increased capillary size etc To actually build new, dry muscle mass, think about this: Let's say you are doing Bench Press and warm up with lbs for 12 reps, then for your second set you perform lbs for 10 reps and then for your third set you per- form lbs for 6 reps.

Then your fourth set you can only do lbs for 3 reps. Think about it really hard. Which set do you think will inflict the most growth? Remember, if you are truly going 'all-out' then you would have fully exhausted that muscle and would have recruited the maximal amount of muscle fibers neces- sary for that particular muscle after your all-out set.

Any additional sets will deplete your finite energy reserves. Thus your workouts must be very short and infrequent for muscle growth to occur. Consider this "one, all-out" set your last set of each set. It's the set that you empty the tank on. It's the set that you record a new personal best. This is the set that you will probably require a spotter.

This is the most important set of the workout. This is the reason you came to workout today. To outperform last weeks "all-out set" and out do your previous performance for that particular exercise.

There is no need to stress the muscle once you have 'sparked' it into growth with this last 'all-out set. Your body has no reason to develop exaggerated amounts of muscle mass; it has no interest whatsoever. It is more concerned with other functions in your body such as gathering energy from food, air and water to keep the brain and body functioning.

Your body does not even give a second thought to rebuilding torn muscle tissue and then super compensating UNTIL its basic energy reserves are replenished. If you con- tinue to do more sets and more workouts before your energy reserves are replenished then all the fuel that you have been taking in that should have gone to building new muscle will be directed to simply replenishing the whole recovery system of the body.

Bottom line: Once you apply high intensity stress on the muscle stop performing any more sets or workouts. It takes one attempt to stimulate muscle mass. Adding more sets or more workouts prior to a complete recovery is detrimental to your muscle growth progress. But since we train natural and have not invested in a chemical labora- tory inside our bodies we will aim for the minimum number of sets and exercises per muscle group. You see, professional bodybuilders use this same technique disguised in a method called pyramiding.

They will perform their first set with a certain amount of weight, then the second set is slightly heavier with a few less reps, then they go heavier Page 45 of No Nonsense Muscle Building Chapter 3 again, and on their final set they will do the heaviest weight with the greatest amount of reps possible. You will never seem them do an additional set with the same weight for the same number of reps.

So let me make this perfectly clear - our goal is to use the fewest sets possible and the fewest number of exercises per muscle group - this will lead to the maxi- mal results with the least amount of work. All it takes is one, full-out, extremely tough, go till you blow set per exercise to produce the maximal potential for that muscle to get bigger and stronger.

I'm dead serious - any additional set beyond this special set will be a waste of time and energy. I know you are saying, 'how could one set possibly be enough to grow muscle? Don't underestimate the power of the one set that involves the maximal amount of weight with the greatest amount of reps that will involve the greatest amount of muscle fibers. Unfortunately most guys begin a workout with 4 or 5 exercises in mind for each body part.

How the heck can you truly go 'all-out' with that kind of volume?

You can't. Training hard and training long cancel each other out. Anything requiring you to lift less weight or less reps than your current threshold and involves less muscle fibers activated than possible - violates every fundamental bodybuilding principle in existence and will lead you right back to your old way of training. After you perform this one, all-out special set it is time to go home, eat, sleep and rest up until your next session where we will gradually and consistently exploit this process.

Remember, if you want to look like everyone else - train like everyone else. If your subconscious tries to trick you into thinking that spending hours in the gym and re- peating set after set is the right way then take a second look at these people and see that they do not look any different whatsoever. Most guys who are big have no idea how they got like that genetics and most guys who have a half decent physique achieved it in the first few months as a beginner which is when the greatest gains oc- cur.

How many people do you know that look bigger and bigger year after year? I bet very few, if any. Going to the gym and training until you need a wheelchair and seeing how much pain you can inflict on your body is great if you are running a "Fear-Factor" show or "Nazi Boot Camp" but it has NOTHING to do with stimulating muscular tissue to grow stron- ger and larger.

Page 46 of No Nonsense Muscle Building Chapter 3 The 29 - week training program incorporates an advanced training technique that is literally created around only 'one, all-out set. However, the 29 - week beginner-intermediate training program will still require you to go absolutely all-out on the last set of every exercise. More to come on that later. The stress must be am extreme abnormality that far exceeds the normal carry capacity of the local muscle.

The body will deal with this emergency through hypertrophy the cells that make your muscle increase in number, and thus size. Training with a conventional training program and adding more sets and reps will counteract this principle. Conventional programs do not focus on gaining more strength and gaining strength in a critical component of the growth cycle.

The two are directly related. The stronger you get the bigger you get and vice versa. This is another fact that can not be argued unless you are deliberately making an attempt to not eat, sleep or recover.

Exploit the recovery techniques in the next chapter and you will be able to train every 3 days but this is not set in stone - you might need more and very rarely less unless you are do- ing drugs, which I do not promote.

I also suggest that you time the length of your workout. Completing the entire workout in a shorter duration is a definite sign of greater intensity. You can not have the best of both worlds.

The only way to train with maximum intensity is to avoid long, moderately intense training sessions like the plague - these will just drain your energy reserves like a hole in a cup of water. Time The most underestimated and most important factor of recovery is time.

This can be expressed in days or hours between each workout. Time recovery can also be applied to periods of training cycles. The goal is to recover as quickly as possible to commence your next session. The key is to determine the optimal amount of time required to fully recover taking into con- sideration the muscles trained, nervous system, immune system and hormonal system. Finding the balance between work and recovery involves a consideration of the type of training you are engaged in.

Let's say you are focusing on improving your muscular strength. You will be using heavier loads that will place more demand on your central nervous system compared to a moderate-weight hypertrophy phase.

If you are training for strength than you will need a longer break between ses- sions - let's say hours. On the flip side, when training for size, as long the over- all volume is within reason and your energy intake is sufficient than you will be able to train up to 4 times a week with serious results.

This is because your nervous system is not as beat up during this type of phase. Next, you must allow time recovery between training cycles. I have two forms of recovery: Half week recovery and full week of recovery: This means absolutely nothing but perhaps very light aerobic work and relaxation techniques during these recovery weeks. You might be surprised by how much benefit your body receives by taking strategic recovery periods.

I recommend taking one full week off every 12 weeks no matter what your level of conditioning. In a week program, I would even suggest y2-week recovery weeks ev- Page 48 of No Nonsense Muscle Building Chapter 4 ery 3 weeks. Yes, that means every 3 and Vi weeks you take the last 4 days off before you commence the next 3-week block. The higher the intensity of training, the more beneficial the recovery weeks will be.

Ignoring or not taking these guidelines seriously will lead to over-training, injury and plateaus - guaranteed. I believe the average trainee trained less than 4 years should never go beyond weeks of uninterrupted training. And there is no exception for the advanced trainee greater than 4 years to train longer than 12 weeks uninterrupted. Nutrition I think that a considerable amount of people do not have a clue of what to eat. Nutri- tion is extremely important with recovery because it provides us the raw materials for recuperation, recovery and growth.

Without an ideal nutrition plan, your efforts in the gym will be in vain. Supplements Are supplements necessary? It depends. Again, this topic will be discussed in further detail, as I believe it requires a chapter of its own. Just so that I don't leave you hanging, I believe supplements are ideal if they are pre-planned for specific training phases and prioritized around specific training goals.

Also, I do not recommend the use of any unnatural supplements for the first 4 weeks of training. Drugs I have no intention of addressing this topic in this manual. There is no shortage of material on what and how to take certain drugs to enhance recovery.

I personally, have never trained dirty. I decided before I began training that I would not be led to the dark side. I do not mean to moralize the topic but I will relate my own personal stance on the issue. However, once you travel to the dark side, you will never be able to say that you trained clean. You will always have to live with it. I would prefer to simply keep it at that - a curiosity and a temptation. On the flip side, the reality is that it is your choice.

The reality is that drugs exist, they are used, and they can be very effective. But nothing comes without a price. Page 49 of No Nonsense Muscle Building Chapter 4 While most bodybuilding drugs are not physiologically addictive, they are emotion- ally addictive.

What if you could not afford to download your physique anymore? This could lead to a downward spiral of many negative outcomes Bottom line, your recovery will be affected if you are using drugs or not. If you are not using drugs, do not copy programs of guys who are. This is crazy! Sleep A part of the critical code for muscle growth is sleep. But how much sleep is enough to accelerate recovery and optimize muscle growth? And how are you supposed to get the optimal 8 hours of sleep on top of late nights, partying, studying, TV, and cram- ming the rest of our silly lives into the short 24 hours we have?

So how does sleep relate to the phenomenon of building big muscles? The number one reason getting enough sleep is so important is because Growth Hormone rises during sleep and begins to rise minutes after falling asleep. If you are taking your training program seriously then I would suggest the optimal 8 hours, however this is a very individualistic measure and as few as 6 hours can be adequate for some. I have created a simple test that will allow you to determine the minimum amount of sleep required to optimize muscle growth.

Sleep without an alarm clock for three days, two on the weekday and one weekend. Average out the number of hours your body sleeps until it wakes up naturally. Average out the three days and this is the opti- mal number of hours you should strive for each night. Too be honest, I personally feel tre- mendously better going to bed earlier and waking up earlier. Take advantage of power naps - they are not for wimps. Professional bodybuilders take them regularly in the course of a day.

It is said that a minute nap in the mid- dle of the day is the equivalent of a 2-hour sleep. Again, try it out and see for your- self. Naps are extremely beneficial if you did not sleep well the night before.

Remember that your muscles grow when you rest - this is the time between weight training sessions. Sleep is the best opportunity to let your muscles rest.

Page 50 of No Nonsense Muscle Building Chapter 4 There is other research that shows that when you are deprived sleep your body releas- es the hormone leptin.

Leptin is a hormone that tells our body to feel full so if we are deprived of this hormone you will be more prone to eat carbohydrates even though you actually had enough food. This can quickly lead to fat gain for the sleep deprived. This almost guarantees a higher quality of sleep and is said to release testosterone, which is a critical muscle-build- ing hormone. Also drinking warm milk activates a chemical from the heat to make you feel more soporific. Stress Management Even Jesus Christ challenged his followers by asking them, "Who of you by worrying can add a single hour to his life?

Not only will stress take days away from your life but it will hinder your recovery between muscle-gaining sessions! How seriously do you take the following stress-related inducers into your training: It drives the production of inflammatory hormones that result in diseases such as diabetes, heart disease and obesity.

Stress sparks rheumatoid arthritis and other degenerative diseases. Stress will create depression and age the brain as well. And remember, you do not grow muscle during the workout but rather, while you are rest- ing.

Stress releases catabolic hormones that do not support an environment for muscle growth and fat loss. If you approach a training session when your stress levels are high then you MUST reduce the duration of your workout, reduce the volume of the workout, decrease the frequency of your training or increase your nutrient intake. Ideally, eliminate the specific stress all together!

Page 51 of Chapter 5: Hormonal levels control our body's actions. Hormones are basically chemical messengers secreted by the endocrine system.

Once they reach the blood they travel to specific receptor sites on cells. Body adaptations are partly dependent on hormonal levels. It is critical to understand how to manipu- late these hormones to maximize muscle growth, fat loss and overall health.

I will not provide a physiology or endocrine lesson on these hormones because the science is quite heavy and might make the gray matter in your brain sizzle a little! Instead I will keep it very simple: Some hormones build muscle while others breakdown muscle. Some hormones burn fat while others store it! We need to appreciate the influence of these hormones so we can manipulate our re- sults by maximizing the amount of muscle building and fat loss hormones and minimiz- ing the production of muscle wasting and fat storing hormones.

Insulin is released by the pancreas and can be either your best friend or worse night- mare. It is good when it promotes muscle building and it is bad when it promotes fat storage. The job of insulin is to lower blood sugar levels when they get too high. When you eat any sort of carbs, proteins or fat, most of that food is broken down into its simplest form - glucose sugar and released into your bloodstream. This release of glucose causes your blood sugar levels to rise above normal levels.

Insulin comes to the rescue and returns your blood sugar levels back to normal. Insulin lowers blood sugar levels by shuttling the glucose into muscle and liver cells. Insulin will also carry amino acids into the muscles promoting protein synthesis muscle building and inhibiting protein breakdown muscle loss. Page 52 of No Nonsense Muscle Building Chapter 5 liver have a limited storage capacity - similar to a warehouse.

Once your muscle ware- house and liver warehouse are full insulin has to carry the remaining glucose some- where else - unfortunately the next available 'warehouse' is your fat cells. So insulin can also stimulate the storage of fat. As you can see, insulin is a double-edged sword and you must learn to control your insulin levels to maximize the benefits of muscle building and to minimize the af- fect of fat storage. So if you want to see how fat you can get consistently keep your insulin levels as high as possible this will consequently lead to a short life span.

And if you want to grow like a skyscraper then consistently keep your insulin levels low the ex- ception to this rule is during the Energy and Anabolic Phases, which we will discuss shortly. You can control insulin levels by what you eat. Different foods can cause higher insulin release than others: When eaten alone, carbs cause the largest insulin response because they are converted directly into sugar by the body - g of ingested carbs is equal to g of glucose entering the bloodstream.

This sudden surge of glucose into the bloodstream causes a huge rise in blood sugar levels, which will cause a massive release of insulin. Protein causes a smaller insulin release than carbohydrates.

Note that this is only in the absence of carbs. The fewer carbs you eat, the more protein is converted to glucose, and vice versa. Your liver will convert the amino acids from protein into glucose. If adequate carbs are consumed with the protein, the body will not convert much if any of the pro- tein into glucose. It would rather use those amino acids for other purposes when adequate glucose is available. Fat has almost no blood sugar increasing affect.

When fat is digested, it is broken down into glycerol and free fatty acid chains FFA. Your liver converts the glycerol into glucose. There are really only a few hours in the day where you can eat a ton of food and create an extremely powerful anabolic environment - even with the presence of high insulin levels.

Remember, once your liver and muscle storage capacity is full - the excess food must get stored somewhere and we have discussed the next storage site is your fat cells. What times in the day are your muscle and liver storage sites depleted and at their lowest levels?

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At breakfast and during and after your workout cardio or weights! These are the three main times in the day where your body will take full advantage of the anabolic Page 53 of effects of high insulin with little chance of fat storage.

If your goal is to maintain low body fat levels year round it is critical to maintain moderate levels to prevent fat storage. In the nutrition chapter we will discuss the topic of nutrient timing in more detail.

You will learn about workout nutrition and how to optimize these critical windows for muscle growth. Glucagon is a hormone that has the opposite task of insulin. Insulin's job is to lower high blood sugar levels and glucagon raises low blood sugar levels.

Glucagon - re- leased from the pancreas - comes to the rescue when your blood sugar levels are low.

The Perfect Muscle Building Program For Skinny Guys

Like insulin, glucagon can be your best friend or your worse nightmare. Insulin promotes muscle building and fat storage, whereas glucagon promotes muscle break- down and fat burning. If blood sugar levels are too low if you have not eaten for more than hours it mobilizes stored glycogen from the liver and releases glucose for energy.

It then begins to help release stored fat into the bloodstream also to be used for energy.

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For very low blood sugar levels not eating for hours , it also plays a part in the breakdown of muscle tissue for fuel. During fat loss diets, el- evated glucagon levels are important because it causes the burning of stored fat for fuel. Many believe that it is the key factor in muscle growth. It is released from the liver during times of high insulin and high GH growth hormone levels. I will repeat, to stimulate the production if IGF-1 , GH levels must be high and insulin levels must be high simultaneously.

This is the tricky part because when insulin levels are high, GH is normally suppressed. This is another reason why insulin levels must be consistently controlled. Insulin levels must be raised at specific times to promote enhanced growth and IGF-1 production. For example, after a hard workout of minutes GH levels will be very high.

IGF-1 is not released during times of low insulin levels. Low insulin and low IGF-1 levels are the primary reasons it is difficult to gain muscle on low-carb diets. Low pro- tein also causes a decrease in IGF-1 levels. It is involved in the breakdown of muscle for fuel and promotes fat storage.

Cortisol is necessary for joint and tendon health but levels must be controlled to maximize natural testosterone production. To understand Cortisol you can relate it to the exact opposite of testosterone for muscle growth. Testosterone is an anabolic hormone and a catalyst for many reactions in your body responsible for muscle growth. Cortisol is a catabolic hormone that is actually responsible for break- ing down muscle tissue. Cortisol converts amino acids to carbohydrates and prevents protein synthesis.

Since you are limited to the amount you can naturally increase your testosterone levels, it is imperative that you make all possible efforts to limit Cortisol levels. The following tips may point to problems you have experienced in the past or why you have not progressed in years: Learning how to deal with daily stress and challenges will separate the skinny from the muscular.

Learn how to keep your problems in perspective and how to treat stressful times with relaxation methods. Stressing yourself out has shown to increase Cortisol levels and inhibit muscle growth. Stress is relative to the perspective of the person experiencing the stress. By changing your perspective you can lower stress levels. This is why di- eting and cutting phases, where your calories are restricted for longer than days, result in an increase of Cortisol.

This is the main reason for muscle tissue loss during periods of dieting. Cortisol also increases insulin resistance and inhibits thyroid func- tion. Add a high quality multivitamin and antioxidant supplement, perhaps even double or triple the dosage, during stressful times, to suppress Cortisol levels.

Your body needs ample rest or Cortisol levels will elevate. Training more than two days in a row, especially if you are a hard Page 55 of gainer, increases Cortisol levels dramatically. This is why a younger male can get away with longer duration sessions of 60 minutes but these should be decreased approximately 10 minutes every 10 years.

Therefore a year old male could af- ford a maximal training session of 60 minutes, a year old male 50 minutes, 45 year old male, 40 minutes; a year old male 30 minutes and so forth. Those are very generic recommendations and can be used as a maximal starting point. Probably the most well known hormone, considered to be the 'big daddy,' testoster- one is produced in the testes. Its primary job is muscle growth. It also helps to burn fat and establish your sexual characteristics.

Testosterone causes muscle growth by directly stimulating protein synthesis. Women also produce testosterone in their adrenal gland, but in much smaller quantities than men do. This is why it is easier for men to build large amounts of muscle. Under normal circumstances no exercise or diet , testosterone production begins to decline by about age 40 in most men. As it does, it can cause muscle loss, bone mass loss, increased body fat, weakness and depression. In order to support optimal testosterone levels one's diet must be balanced and con- sist of ample amounts of vitamins and minerals specifically from the B vitamins, vitamin C, zinc and manganese.

When trying to gain mass, a high-fat intake is necessary to stimulate maximum testosterone production. Diets low in fats or prod- ucts that contain fat, like a vegetarian diet, produce much lower testosterone levels than a meat or fish- rich diet. The fat provides cholesterol, which is needed for testos- terone synthesis.

There is about lOOmg of cholesterol in 3 oz of red meat. How to naturally increase Testosterone levels and other interesting tips: T levels stay low for a day or two before rising again. Another reason for hard gainers to train every second day. To summarize, T levels will fluctuate throughout the day, week, and year and are predictable to being the highest around summer, winning streaks, higher fat intake periods, and even when you are 'getting it on' regularly.

And it is predictable that T levels will be low during winter, losing streaks, stress and depression, low carb diets, drug and alcohol binges and 'dry spells. It works with testosterone to build muscle. GH appears to affect every organ in the body, has been shown to s upport protein synthesis, a positive nitrogen balance, increased amino acid uptake, lipolysis fat breakdown , stimulate cartilage growth, and enhance immune cell function.

It is released in response to low blood sugar levels caused by fasting, dieting, exer- cise or sleep. Once released, it promotes growth by increasing protein synthesis, and causing the re- lease of IGF It also promotes fat burning by moving stored fat into the bloodstream to be used as fuel.

This is its primary function. Because of this fat mobilizing effect, GH reduces the amount of glucose and protein that is used for fuel, so high GH levels will protect against muscle loss. Produced in the anterior pituitary gland, production is highest during adolescence and peaks around age During that time, your body produces about micrograms per day. Under normal circumstances, production begins to decline rapidly after age So, at age 40 you are producing meg, and at age 80 you will produce only 25 meg per day.

How to naturally increase GH levels and other interesting tips: Carbohydrates produce insulin, which can help store fat. Large amounts of GH are released during the first minutes of sleep. While performing your sets, keep tension as high as possible on muscles without rest to optimize GH levels.Waste years of your life living beneath your potential before finally achieving success after years of trial and error. I'm not trying to devalue or reject science but rather to teach you to keep science in context and understand how it is misused to make cer- tain claims and beliefs, especially when the companies are paying the researchers' bills.

And that was my experience. You see - these guys were only lifting for reps. You sent me the photos.