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By our resident expert Vince DelMonte

vince delmonte

Build Muscle Vince Delmonte

Do you truly know how to build muscle and gain weight quickly?

If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone you work out with weights. And if you knew how to build muscle and gain weight quickly you would no longer frustrated that the scale has not budged upwards since you first started lifting.

I know from first hand experience what it feels like to train for hours in the gym, slug back protein shake after protein shake, spend your hard earned money on over-priced and over-hyped supplements, with little or nothing to show for it! If this is you than you’re not alone and are probably missing a few key ingredients that you’re executing effectively.

If you’re a naturally skinny person than you must play by a different set of rules. If you were not gifted with muscle friendly genes than does it make sense to follow a program by someone who builds muscle even when they sneeze? If you’re training drug free than does it make sense to take advice from a guy who’s spending a few thousand dollars a month on steroids? Read the rest of this entry

Everybody wants big biceps, girls love them and guys envy them.

When building big biceps you need to train them from all angles, particularly the inner and outer biceps and one simple but very effective way of doing so is to alter your handgrip width in each set.

The majority of people when performing the barbell curl for building big biceps adopt a shoulder width grip and stick to that. Try this, move your hands a few inches further apart and you will find this stresses and targets the inner bicep and conversely by moving your hands narrower puts more emphasis on the outer biceps. 

By altering the width of your grip building big biceps is a synch. Don’t just stick to straight bar curls blast out those EZ bar curls also to add variety in order to build big biceps.

Learn about the natural muscle building program that builds steroid sized muscles naturally

How much can you bench press?

how much can you bench pressWhere bodybuilders and powerlifters or hybrids called powerbuilders gather, the conversation most often turns to a discussion of the bench press. There is one universal question that seems to pop up with regularity:
“How much can you bench press?”

With regard to this universal question, as it might apply to the “Supine (flat) Barbell Bench” there hasn’t always been an exact way to know if you are fair, good, or excellent at it in ratio to your bodyweight.

That is, until now. Bench press coach Mike Westerdal has put together a chart that rates the Supine (flat) Barbell Press for each of these categories for a maximum single effort.

These weights are computed for the natural bodybuilder and powerlifter who elect not to use bench shirts, elbow wraps, or anabolic enhancers.

Well how did you  rank in the chart?

If you’d like to move up in the ranks I suggest you pick up a copy of Bench Press Explosion for a measly $7 which includes 18 killer bench routines that you can use to attain a superior bench press.

18 Killer BenchPress Routines <<< Just $7

The bottom line is  if you’re not happy with your bench, don’t make excuses about it, take action and so something about it by working on your technique and implementing some of the proven routines from the new Bench Press Explosion.

If you’re off the chart, congratulations!  But I hope you’re not settling or content are you?  That’s when the young guns who are training hard knock you off the top of the mountain.

Make sure you check out this bench press offer quick because Mike gave me the word that the introductory $7 price is only good until Friday.  If this is something you might be interested in learn more here


by Vince Delmonte

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 silhouette of a Calvin Klein model instead of a buff fitness model than I promise these next three ‘little-known’ free muscle building tips will accelerate your muscle gains immediately!
4. Never Train More Than 2 Days Consecutively

But the bodybuilding magazines say to split up my program into 5 separate 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 gym 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 over training and ensure your energy reserves are replenished. Read the rest of this entry

training with weightsJust a word of warning:

I will be using the term “bodybuilder” or “bodybuilding” to refer to anyone who wants to build lean muscle and burn bodyfat in this post.

That means you.

Yep… you are a “bodybuilder.” That does not mean you want to look like a monster on stage and pose in front of thousands of people wearing nothing but your undies.

That means you want more lean muscle and less bodyfat — that’s it.

With that in mind, here’s something you have to know: Bodybuilders do not “lift weights” — we “train” with weights.

We use weights as a tool like a sculptor uses a hammer and chisel.

The object of the game is not to lift some heavy weight from Point A to Point B and back. That’s weight lifting. “Bodybuilding” is about making the muscle you want to change do all the work.

Here’s two ways to do it:

Read the rest of this entry

 We take a look at the fat loss diet for men. In order to burn off the maximum amount of body fat it is essential to get your fat loss diet correct. Here we reccomened a fat loss diet for men which when combined with your weight training routine and cardio will stoke up your fat burning furnace. 

Fat Loss Diet for Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water
1 Tablespoon of Flax-seed Oil

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water (No flax-seed Oil at this time)

This is a very effective fat loss diet for men in order to burn off unwanted belly fat give it a try and you will be amazed by the results. 


Lose fat and gain muscle fast


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