No-Nonsense Muscle Building: Vince Delmonte's Proven System

Training for the "pump"
While satisfying, getting a pumped feeling in your muscles does not directly promote muscle growth. The only way to produce the stress necessary for your body to create new muscle tissue is to force it to work harder and harder with every session. The best way to do this is with progressively heavier weights.

Using low reps to "bulk" and high reps to "tone"
The idea of using a higher rep range to make muscles more "toned" is likely the biggest muscle-building myth out there. Your body can build muscle and burn fat. Proper dieting and cardiovascular exercise can help remove some of the fat around your muscles, giving them a more defined look. The best rep range to use, regardless of your primary goal, is the one that allows you to use a heavy enough weight to induce stress on the muscles.

Doing Too Much
Many trainees spend hours at the gym with every session and have little to show for it. This is because they are often more focused on quantity than quality. It is far more beneficial to work very hard on a few sets of a few tough exercises. You should think of the gym as a place to get specific work done, and not a place to spend a certain amount of time.

Not Tracking Progress
As was said before, progressively heavier weights are the key to building new muscle tissue. If you are not recording what you have done, then will not know what you need to do to grow. It is beneficial for many people to carry a log book with them to the gym and write down their sets and reps of every exercise. This gives you specific numbers to beat the next time you are in the gym.

Do these issues sound familiar to you? If you want a program that addresses these problems, steers you away from them, and puts you on the path to success, then check out Vince Delmonte's No-Nonsense Muscle Building program.

Vince knows what it takes to build muscle, lose weight and overcome muscle unfriendly genes in the shortest time possible. He was so skinny growing up, he earned the nickname Skinny Vinny.

Competing in long distance sports such as running and triathlon for ten years did not help improve his chances of overcoming his muscle unfriendly genes.

Over the course of six months, Vince gained over 41 pounds of rock-hard muscle and climbed the scale from a scrawny 149 pounds to a muscular 190 pounds without drugs, without a lot of supplements and training only three days per week.

After entering the world of competitive fitness modeling he became the Canadian Fitness Model Champion in his third show ever! His transformation even caught the attention of the International fitness magazine Maximum Fitness which featured a 2 page spread of his transformation story.

Vince has an Honors Degree in Kinesiology and has been a Personal Trainer for five years. He now shares this information with anybody who is serious about building muscle - especially skinny guys who can't gain muscle weight. Just recently he has authored the brand new e-book "No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain." This is a 199 page manual that teaches skinny guys how to build muscle and gain weight quickly naturally and in less time.

Vince believes that the majority of skinny guys are mislead and misinformed with what it takes to build muscle. Naturally skinny guys need to play by a different set of rules and his mission is to empower and inform each client to reach their true genetic potential completely drug free.

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at:

http://www.IntelligentMuscleBuilding.com

Here is the advice you can expect from Vince Delmonte's proven No-Nonsense Muscle Building system:

How to Avoid the Biggest Muscle-Building Mistakes and Myths
There is a great deal of contradictory and incorrect advice out there about building muscle and losing fat. In No-Nonsense Muscle Building, Vince dispels many of these myths to help put you on the right track towards muscle-building success.

How to Build Muscle
Vince teaches you the most important principles of building muscle, including progressive overload, recovery, the importance of adequate nutrition, and more.

How to Recover Quickly and Effectively for Maximum Muscle Growth
Contrary to popular belief, you grow when you rest, not when you're in the gym. This program teaches how to combine proper sleep, nutrition, and supplementation to recover and grow and quickly as possible.

How to Maximize Positive Hormonal Responses to Food and Training for the Most Muscle Growth and Fat Loss Possible
You'll learn how to tweak your training, nutrition, and supplementation to manipulate hormone levels in your body for top gym performance and maximum recovery and growth.

How to Eat for Maximum Muscle Gain and Minimal Fat Gain (or even Fat Loss!)
Vince goes further in-depth on nutrition and shows you what and how much to eat to gain the most muscle mass possible without getting fat.

How to Choose the Best Supplements and Weed Out the Useless Junk
The vast majority of supplements on the market are completely useless, but this program will teach you which ones are well worth your hard-earned money.

How to Prevent Injury Before it Happens
Even a small injury can drastically impede your muscle-building progress by making it difficult or impossible to perform certain movements; No-Nonsense Muscle Building teaches you how to avoid these injuries, so you can keep training hard and making the gains you want.

A Detailed, Comprehensive Plan to Build Muscle, Burn Fat, and Get into the Best Shape of Your Life
Vince wraps up this comprehensive muscle-building guide by presenting you with an extremely detailed training plan that includes exercises, sets, reps, tempo, and more.

Long Term Success
Most importantly, No-Nonsense Muscle Building goes into such great detail, and explains the principles of training and nutrition so well that you will be able to train yourself after going through Vince's plan a few times. You will be able to take control of your own physique and shape it however you want!

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

By Vince DelMonte

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn't an interest. Instead, you're more interested in knowing what health benefits weight lifting will have for you.

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Increased Bone Density

Weight Lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn't necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it's far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you'll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you've ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it's the best injury prevention out there.

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.
If you couple a solid weight training program then with a well-thought out diet, you'll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn't good news for your future and the fight against body fat, I'm not sure what is.

Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

Let's look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who's going to build the bigger house?

The choice should be obvious - team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you're supplying enough calories, you aren't going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.

It's not just about the way they train, but more about the way they eat (if you've ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it's growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can't build a house out of nothing. Likewise, you can workout all you want, but if those building blocks - in the form of amino acids, carbohydrates, and dietary fats are not there, you aren't going to see too much muscle growth.

So, don't get caught thinking that just because you add weight lifting to your workouts, you're going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you're weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption - but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I'll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk - in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don't let this exercise pass you by any longer.

Though many new trainees love to do isolation, or "pump" movements, such as curls, flyes, and extensions, these exercises will not give your body a large stimulus for muscle building. As Vince shows in No-Nonsense Muscle Building, you must perform heavy, multi-joint, compound exercises to get the most "bang for your buck" in terms of building the most muscle mass possible. Here are a few examples of these types of movements that you can do to accelerate your progress in the gym.

Deadlift

This is the movement on which most people will be able to use the most amount of weight. When strength training, lifting more weight generally means more muscle stimulation and more growth, which is what you want. To perform the deadlift, simply stand in front of a loaded barbell, bend over and grip, and pick it up. Keep your lower back arched, your chest puffed out, and your arms straight. This movement will pack muscle onto not only your lower back, but your upper back, lats, hamstrings, quads, biceps, and forearms.

Military Press

There are many overhead press variations, and this is one of the best. The military press is an overhead barbell press done standing straight and with minimal leg involvement. Your shoulders and triceps are taxed to the limit, and your lower back and abs are also heavily stressed in order to stabilize your body and the external load.

Pull-ups

While many trainers and weight lifters argue over which type of back exercise is the best for mass-building, everyone knows the benefits of the classic pull-up. You can do these with an underhand, overhand, or parallel grip. This movement will build not only your lats, but your entire upper back, rear delts, and biceps to huge proportions. Put this movement in your exercise rotation now to see accelerated muscular growth.

Were these exercise descriptions helpful? Did you learn something new? To read about more of these excellent compound exercises, and how you can use them to build heaps of new muscle mass, check out Vince Delmonte's No-Nonsense Muscle Building.

If you're a relative newcomer to the weight lifting scene, or if you need to learn some new, effective, muscle-building exercises, you may be wondering exactly how to perform all of the movements you will need. Thankfully, Vince's plan comes with a comprehensive guide filled with every exercise you need to do on his plan.

In addition to simply being a helpful resource, this free guide can save you a great deal of money on top of what you already save with No-Nonsense Muscle Building. Instead of having to hire a personal trainer to instruct you on exercise selection, proper form, or anything else for that matter, you can simply check your weight lifting technique against the Virtual Exercise Demonstrator.

Eating "low-fat" Foods
One of the worst groups of products to eat, whether you are trying to lose fat or gain quality weight, is pre-packaged, low-fat, "diet" food. While it is true these foods are low in fat (not necessarily a good thing), they are often loaded with sugar and white flour and devoid of quality nutritional content. They are essentially empty calories that serve no purpose but to satisfy a craving. Instead of constantly eating baked chips and low-fat snack cakes, you would be better off just avoiding them and occasionally splurging on the real thing.

Not getting enough protein
With the popularity of high-carb, low-fat, low-protein dieting, many people have accepted the fallacy that meat is harmful to health and should be eaten sparingly. The fact of the matter is that protein is essential for repairing and building muscle tissue. Lean meats, fish, and eggs are some of the best foods for a weight-training person to eat. Protein also has a much greater thermic effect than fat and carbohydrates, which means your body uses more energy to digest it than any other nutrient. Whether you are trying to build muscle or lose fat, you need a large amount of protein in your diet.

Avoiding All Fat
Along with eating too many carbohydrates, avoiding fat at all costs is one of the biggest mistakes trainees can make. Fat is an essential nutrient that plays a huge role in hormone production, skin health, and metabolism. The best sources of fat are those with mono- and poly-unsaturated fats, which include fish, eggs, nuts, and oils. Although it almost always gets a bad rap in the media, a moderate amount of saturated fat is also important, and can be found in protein-packed cuts of lean meat.

If you find this nutritional information helpful, check out No-Nonsense Muscle Building, in which author Vince Delmonte lays out detailed nutritional programs to compliment the training and help you build muscle, lose fat, and get into the best shape of your life.

In No-Nonsense Muscle Building, Vince teaches you many ways to build your biceps. Here are three exercises tha I have found beneficial, and that you can start using now!

EZ bar Curl

The first movement in your workout for any muscle should be the one that allows you to use the most weight. While a straight bar might allow you to go a little heavier than EZ bar, I have always found it to be far too painful for my wrists to use it long-term. Using about a shoulder-width grip on the bar, curl all the way from top to bottom, using a full range of motion on each rep. It is definitely okay to use a little bit of a swinging motion here. Do 4 pyramiding sets of 8-10 reps. Your last set should be an all-out effort.

Rope Hammer Curl

Hammer curls are one of the best exercises for working your forearms and building your grip. Most people use dumbbells for this movement, but I have always preferred to use a cable stack and the rope attachment. It is okay to use a very slight swaying motion to curl the weight to the top, but make sure you stay strict and slow as you lower the weight. The last few reps of a hard set of this movement are usually very slow, painful, and taxing, but push through them to get some huge growth in your arms. Do 3 progressively harder sets of 12-15 reps.

Incline Dumbbell Curl

This is one of the most challenging biceps movements. Set an incline bench at about 45 degrees, sit back, and curl all the way from the stretched position to full contraction. The laid back position will keep you from putting any body English into the movement and will force a maximum amount of stress onto your biceps. Work up to 2 sets of 12-15 reps. Fight the urge to stand up or lean forward when the reps start to get hard.

To gain muscle, lose fat, or make any kind of positive change to your body, you must eat the right foods. Here are four foods that can help you accomplish your bodybuilding goals.

Eggs
With 5-6 grams of both protein and fat in each little egg, and with prices as low as a dollar per dozen in some grocery stores, this is a bodybuilding food that cannot be beat. If you're in serious need of calories to grow, you would do well to eat the whole egg. The yolk contains healthy mono- and polyunsaturated fats, half of the egg's protein, and several essential amino acids and vitamins that you will not find in the white. Even if you are trying to cut fat and overall calories, you can still safely include two or three eggs in your daily diet, as well as lots of protein-rich, fat-free egg whites.

Olive Oil
Though it is more expensive than other oils, olive oil is still a very cheap source of extremely nutritious mono- and polyunsaturated fats. You can cook your eggs, meat, and potatoes in olive oil, and skinny guys can even add it to a shake to easily up their caloric intake. Don't be afraid of all fats; as Vince explains, certain types of fat can be extremely beneficial for building muscle, and even for burning fat.

Oats
Oats are an excellent source of quality carbohydrates. One cup contains about 50 grams of carbs and 6 grams of fiber. If you're trying to cut your carbs or calories, you can have just a half cup for 25 grams of carbs. In addition to their low cost, they are extremely versatile and convenient. Unlike potatoes, rice, or other good bodybuilding carbs, you can easily take dry, ready-to-eat oats with you anywhere you go.

Hopefully some of these nutritional tips can help you achieve your physique goals. Read No-Nonsense Muscle Building to learn about more foods, tips, and tricks that will help you build muscle, burn fat, and sculpt your ideal body.

Weight Training Tips

By Vince DelMonte

Weight Training Properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight training tips before you even step foot in the gym.

1. Write down a realistic short term and long term goal.

2. Make a commitment to stick to one program for at least 12 weeks.

3. Educate yourself prior to starting.

4. Hire a trainer to teach you proper technique.

5. Focus on gradual progression.

Weight Training Tip #1: Goal Setting

Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.

Weight Training Tip #2: Commitment

The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you don't, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, "It's not working..." and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping

Weight Training Tip #3: Education

How much do you really know about building muscle? Let's put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.

Weight Training Tip #4: Proper Technique

You wouldn't try and drill your teeth? You wouldn't try and do your own taxes? You wouldn't try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of "I think I'll try it on my own," or "My friend is going to teach me," or "I am self taught from watching others..." Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.

Weight Training Tip #5: Progression

I'll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up consistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a extra 2.5 pounds or a shorter rest period, these are are measurable signs of weight training progress.

Conclusion

Make your weight training life easy by starting with the the above weight training tips and look forward to a rewarding and fruitful adventure in the gym.

In addition to having Vince's plan laid out for you, No-Nonsense Muscle Building comes with 24/7 access to a vault of EVERY QUESTION anyone has ever asked him about the program. This program has reached thousands of readers, so there's a good chance someone else has already asked (and received an answer to) your question.

In the event that your question is not in the database, or if you just can't find the answer you're looking for, you can personally e-mail Vince and quickly get a response. Every time someone does this, the additional muscle building knowledge from the answer is added to the already-huge database.

As Vince explains in his No-Nonsense Muscle Building program, one of the biggest mistakes that new trainees, as well as struggling experienced lifters make, is not eating enough calories. There is no way around it - if you want to build new muscle tissue, you must consume more calories than you burn each day. Lifting weights only provides the stimulus for muscle growth, and your body requires an energy surplus to make that happen.

In addition to requiring an overall calorie surplus for a given day or week, you must constantly put your body in an anabolic, energy-rich state. You can eat 5,000 calories every day, but if they all come at night time, you body is not building muscle during most of the day. To accomplish this constant anabolic state, you must eat relatively small meals spaced only 2-3 hours apart throughout the entire day. This way, your body constantly has that extra energy it needs to repair itself from your intense weight training and build new muscle to adapt to the stress.

It can be tough to figure out exactly how many calories, as well as how many carbs, protein, and fat you must eat. For many people, it is a process of trial and error in which they might have to eat too much at times or too little to find out their ideal diet for building muscle without a ton of fat.

To find out how you can calculate exactly how many calories you need to eat to build the most muscle possible, check out Vince Delmonte's No-Nonsense Muscle Building. The program contains a method for calculating this important information based on your weight, bodyfat percentage, activity level and more.

In addition to constantly eating enough to put your body in a caloric surplus, you must eat the proper ratios of proteins, carbohydrates, and fats to build the most muscle possible without gaining much body fat. This is one piece of the muscle building puzzle that is easier said than done.

The most important nutrient on your list is going to be protein. Protein is the main nutrient responsible for muscle repair and growth. Most people, weight lifters and non-lifters alike, do not get anywhere near enough of this essential nutrient in their daily diets.

The second most important macronutrient for most people is fat. As stated earlier, eating DIETARY fat will not necessarily make you gain BODY fat. Fat is another essential nutrient which your body uses for proper cell function, skin maintenance, hormone regulation, and many other tasks. You need to concentrate on getting a fair amount of calories from quality sources of fat.

Finally, you have carbohydrates. Most diet gurus tend to overreact when it comes to carbs. You have some people claiming that you should never eat any type of starchy carbs, and others asserting that they are the most important part of your diet. You will probably need to strike a balance between these two extremes to achieve the best body composition possible.

It can certainly be a daunting task figuring out what to eat, not to mention how much you need. Check out No-Nonsense Muscle Building to read about a method for not only calculating your total daily calories, but your ideal ratios of proteins, carbs, and fats, as well.

An unfortunate number of bodybuilding magazines and other weight training publications teach readers that building muscle requires only a certain targeted stimulation, a certain number of sets and reps, and a certain combination of exercises. While these things can be important, these magazines are missing the point by a long shot. The only way to make significant muscular gains is to gradually increase your strength on all of the exercises that you do. You can do all the sets, reps, and endless exercises you want, but your muscle building progress will quickly come to a halt if you do not get stronger.

The necessity of strength gains is a primary reason for using compound, multi-joint movements, as well. These exercises not only allow you to use a lot of weight right off the bat, but they lend themselves very well to strength INCREASES. For instance, a lifter might increase his max strength on the military press from 135 pounds to 185 pounds over the course of a few months. This is a pretty big strength gain, and it would correspond to a noticeable amount of muscle mass added to his shoulders. Likewise, the same lifter could focus on a lighter, isolation movement such as dumbbell side raises. If he went from using the 50 pound dumbbells for reps to using the 100's, his shoulders would probably show a large increase in size. However, this strength gain would probably take years to develop. This is just one example of how gradual strength increases on compound movements are the ticket to your muscle building success.

To learn more about how to increase strength and achieve your ideal level of muscle mass, read Vince Delmonte's No-Nonsense Muscle Building program. It is one of the best resources around for information on not only weight lifting, but on nutrition, supplementation, and diet.

As you surely know by now, building significant muscle mass is no walk in the park. There are many elements that go into any successful bodybuilding plan. Unfortunately many trainees focus almost solely on their training and neglect the equally important elements of nutrition, sleep, and management of other stressors. Some trainees even get their nutrition and sleep in line but lack intensity in the gym. To have the best bodybuilding success possible, you must dedicate yourself to all four of the following elements of a good muscle-building plan.

Training

Though training is only half the battle, you could consider it the first, most necessary part. You can have your nutrition in line as well as possible, but your body will never put the good food to use without brutally intense weight training. This gives it the initial stimulus to repair and grow larger than it was before.

Nutrition

Nutrition is unfortunately the most overlooked aspect of bodybuilding progress, and it is the main reason why so many new weight trainees fail to see significant progress. Once you have given your body the stimulus to grow, it must have the food to rebuild.

Sleep

Simply put, you will not make the best muscle building progress possible if you aren't sleeping 7-8 hours per night. Many people these days have trouble with this area because people have such busy, hectic schedules. Just as with training and nutrition, you will have to manage your time well in order to get the most sleep possible.

Stressors

One of the most important effectors of your physique is external stress, be it from work, school, family, or anything else. Mental and physical stress tend to raise levels of catabolic hormones and lower levels of anabolic hormones. Your body does not want to build muscle when it has survival needs to tend to first! Make sure you are handling your stressors well and are staying calm and relaxed throughout most of the day.

if you have had trouble gaining weight in the past, diet is going to your biggest hurdle to building muscle mass. Most e-books, programs, and other muscle building plans include meal plans for only one month, if they include them at all. The No-Nonsense Muscle Building program comes with 84 days of healthy, calorie dense, nutrient dense meals!

These plans are highly versatile and suited to many people. The package includes meal plans that range from just 2,000 calories per day, all the way to 6,000 per day! This essentially puts you in control of your own muscle gaining. You can choose how much body weight you want to gain!

These plans not only cover food choices, calories, and nutrient ratios, but it provides detailed instruction on how to have success with your nutritional plan. They help you by holding your hand through grocery shopping, cooking, and storing food. You don't even need to have cooking skills!

In No-Nonsense Muscle Building, Vince talks at length about the best things to eat, as well as the best strategies for shopping, preparing, and eating all of those muscle building foods. One of the most important and emphasized sections of the program, and of any good bodybuilding plan, is getting enough protein. Here is sneak peak of what you can expect from this section - three of the best cheap, easy-to-prepare, protein packed foods, and how you can fit them into your own muscle-building plan.

Egg Whites
Whole eggs are certainly an excellent food for building muscle, burning fat, or whatever physique goal you have, but egg whites have a certain versatility that cannot be matched. They are a literally fat-free source of protein, so you can use them even if you are cutting fat and calories from your diet to lose fat. As far as price per gram of protein goes, they are also one of the cheapest sources around. My favorite grocer sells pint-sized cartons that contain 50 grams of total protein for under two dollars. The price per gram of protein is certainly cheaper with whole eggs, but then you have to either deal with the extra fat content or spend a lot of time separating enough eggs to for one meal's protein.

Many people use whites in place of whole eggs to make scrambled eggs dishes, omelets, and even baked goods requiring eggs. While these are certainly excellent ways to eat egg whites, the cooking involved can be too time-consuming for a busy schedule. Try making a protein-filled shake or smoothie, instead. Don't worry about consuming them raw; cartons of egg whites are almost always pre-pasteurized. As long as you get an egg white product that doesn't have any flavors or colors added, they have a very neutral taste, as well. Add fruit, sweeteners, or anything else you want to make your protein smoothie taste great.

Ground Beef
Ground beef is certainly not as glamorous or appetizing as a nice steak, but its low price and versatility are top-notch. The most time-efficient way to use ground beef in your muscle-building meal plan is to pre-cook several pounds by simply browning the beef in a skillet. Whenever you want to prepare a protein-packed meal, just take the already-cooked beef out of the fridge or freezer, and add it to tacos, salads, eggs, or whatever else you like.

If all that is available to you is very fatty ground beef, or if that is all you can afford, don't worry. Just as with eggs, there is a way to get the protein from beef without consuming the fat. When you cook fatty beef in a skillet, pour it all into a colander once it is browned. Try to get rid of some of the grease in this first step. Then, place the colander under cold water, and toss and turn the beef to let the greasy fat drip out. Finally, pour the fat-strained beef out onto a mat of paper towels on the counter, so that the rest of the grease can be sopped up. This process takes a few extra minutes, but it will eliminate most of the fat from even the fattiest ground beef. Depending on the meat prices in your area, this can save you upwards of a dollar PER POUND of meat.

Canned Tuna
There's nothing pretty about it, but canned tuna is up there with egg whites as far as convenience, ease, and price. Personally, it is my favorite budget muscle-building food. It can taste as good as you want to make it. Add veggies, boiled eggs, mustards, oils, and even a little mayonnaise to make a delicious tuna salad. If you're in a real hurry or are just sick of all the eating you've had to do lately to keep packing on muscle mass, just eat it plain. Take big bites, chew a few times, and wash down with water. You're not going to be eating all of your meals in public, right? :)

For more information about how to get lots of protein into your diet on the cheap and easy, as well as for lots more on bodybuilding, weight training, general nutrition, and much more, read Vince Delmonte's No-Nonsense Muscle Building.

If there is one muscle building exercise that not enough weigh trainees perform, it has to be the deadlift. While perhaps not the BEST weight lifting exercise out there, it comes pretty close. For most people, the deadlift is the movement on which they can use the most weight and recruit the largest number of muscle fibers. If you've read much about fitness and bodybuilding, you'll understand why this makes it one of the number one overall muscle mass-building exercises around. Here are a few quick deadlift tips.

Head high
Some trainers will tell you to keep your head low and facing the floor when performing the deadlift, but I believe this can only work for lifters who have already practiced and achieved near-perfect form. Most weight lifters and bodybuilders would do best to keep the head back with their eyes looking level with the groud or higher during the entire movement. This allows you to keep a good arch in your lower back and your upper back as tight as a drum.

Use Your Legs
Contrary to what many inexperienced "experts" say, the deadlift is not "a squat done with a bar in front instead of on your back." That having been said, you absolutely must use many of the same leg muscle as in the squat to produce a strong leg drive through the floor. This is essential to getting a strong start to this muscle-building movement. If you don't use your legs well enough, your lower back will engage too early, and you will end up with a rounded back and the bar way out in front of you.

Do low reps
People can argue all they want about sets and reps for every weight lifting exercise imaginable, but the deadlift is one movement for which you should keep your reps low. it is an exhausting exercise that will likely cause you to use bad form if your reps creep up too high. Keep the weight heavy, the reps low, and your form tight throughout the entire set. Don't attempt rep ranges higher than 8-10 reps until you are very solid with your form and are able to push through the pain of a long set.

These tips are just a sample of what you can expect from Vince Delmonte's amazing, proven muscle-building program. Check out No-Nonsense Muscle Building to find out about an exercise that many top bodybuilders and powerlifters would argue is even better than the deadlift. Also, read even more information about body transformation, muscle building, fitness, and nutrition.

One of the most confusing aspects of building muscle, losing fat, or making any other change to your physique is figuring out how many calories you must eat, as well as the ratios of protein, fats, and carbohydrates. There are so many methods out there in bodybuilding magazines and internet articles that it can be extremely confusing.

Thankfully, in Vince's No-Nonsense Muscle Building, there is a special Metabolic Growth Calculator that will do all of this work for you! All you have to do is input basic variables such as your weight, height, age, gender, and most importantly, your current goals. Whether you are aiming to build muscle as quickly as possible, gradually pack on strength and muscle mass, or even lose fat and get leaner, this calculator can figure out for you how many calories you must eat, and what ratios of protein, carbs, and fats.

If you're thinking that No-Nonsense Muscle Building is only for those wanting to get bigger, think again! Not only does the main e-book and program contain plenty of training and nutrition information for those looking to lose fat and lean out, but the package comes with an additional e-book solely dedicated to fat loss.

Use this e-book to further your fat loss goals. Learn how to best eat for maximum fat loss, as well as for muscle retention and even muscle gain. Read about the most essential components of a successful fat loss plan, including calorie deficits, cardiovascular training, and intense weight training.

This e-book is great for people starting out their bodybuilding journey by losing fat, but it also works for those who need to lean down after bulking up. A little bit of fat gain is almost always going to be necessary for maximum muscle building, but you have to lose that fat later if you want the best physique possible!

When weight lifters, new and experienced alike, talk arm training, they almost always focus on working the biceps. The biceps are easily seen in a mirror, they are easy to flex, and everyone just seems to like doing curls. However, you're making a big mistake if you're not training your triceps with just as much focus. For most people, the triceps make up 2/3 of the upper arms' mass, and they are responsible for a great deal of the power you can generate on compound pressing movements such as the bench press, military press, and others. Here are two weight lifting exercises that you can use to blast your triceps into new strength and muscle gains.

Close-grip Bench Press
Most bodybuilders and powerlifters find the close grip bench press to be the best overall mass builder for the triceps. It is a compound movement that allows you to use a great deal of weight, probably more than any other triceps movement. It efficiently works all three heads of the triceps, and it doesn't place the wear and tear on your elbows that extensions often do. Finally, it allows you to use a very selective range of motion. You can find out how to best work your triceps by experimenting with a full range of motion, top half range of motion, or bottom half range of motion.

To best perform this movement, lay on the bench with a solid arch, tight upper back, and proper foot placement, just as you would with a normal bench press. Take a slightly narrower than shoulder-width grip on the barbell, and get a spotter to lift the bar off, if you can. When you first do this exercise, try lowering the bar all the way down and pressing all the way back up. You can later experiment with the range of motion that beset works your triceps. Keep your elbows tucked at about a 45 degree angle to work the triceps well and keep your shoulders healthy.

Triceps Dips
Dips can be a great weight lifting movement for both the chest and triceps, as well as the shoulders indirectly. Most dip bars are angled, so that you can vary your grip. To best work the triceps, take a narrow grip on the bars, shoulder width or less. Keep your upper back tight and head straight, and lower yourself to about the point where your upper arms are parallel with the floor.

Once you have the basic groove down for triceps dips, try to experiment with your range of motion the same way you did with the close grip bench press. Personally, I like to do triceps dips with a slightly smaller range of motion than previously described, and the same goes for close grip bench press. The triceps tend to be the most heavily stressed at the top of pressing movements.

Make sure you use a dip belt to start adding weight to your body once you have mastered the movement. If you can perform 15-20 body weight dips, you are definitely ready to start using more weight.

To learn more about how to work your triceps, as well as every other muscle group, check out Vince Delmonte's No-Nonsense Muscle Building. If you are looking to gain the most muscle mass possible, in the least amount of time, you need to get going on a program like this one.

Calves are one of the most genetically pre-determined muscle groups on the human body. If you've spent much time training with other people and talking shop with other weight lifters, you may have noticed this. Some bodybuilders and other trainees seem to be blessed with amazing calves, while others can hardly get them to grow, no matter how hard they train. Personally, I know several powerlifters with huge calves that never even train them!

Though it can certainly be frustrating to be in the group that has trouble growing this stubborn muscle group, there is always hope. The No-Nonsense Muscle Building program has tons of techniques and exercises for training each and every muscle group. Here's a muscle-building method that I have used with great success.

Use Heavy Weights
To someone who has had some good results with heavy weight lifting exercises like squats, deadlifts, and presses, this should be a no-brainer. However, many people are still stuck in the "pump and burn" mindset for training calves. Your calves are what connect your body to the ground, and you walk around on them all day long. This means that they are USED to supporting a moderate or light weight (your body weight) for many, many "reps" (steps). You have to give them a stimulus they are not used to, and that you can constantly improve upon (heavy weight).

Use a weight that allows you to get around 6-8 reps. Unlike with many other exercises, you should do many, many sets. Remember, your calves are used to supporting a high workload; they can handle more volume than other muscle groups. You can really do any calf exercise for this method, they are not that different.

One of the things that Vince stresses in No-Nonsense Muscle Building is that you have to have the muscle building mindset to make consistent gains. If you have played any competitive sports in your lifetime, or if you're just a competitive or highly-motivated person in general, you will easily be able to understand this.

You should genuinely look forward to going to the gym, not just because you like to lift weights or even exercise in general, but because you desperately want to break your previous personal records. You have to want to squat more, bench press more, etc. Your focus must be entirely on the task at hand. You must envision the physique you want, the muscle mass you have yet to gain, or the lean body that you have always desired. Only this kind of tough, determined muscle building mindset will keep you pushing yourself to the max in the gym, as well as in the kitchen.

In addition to getting Vince's 24/7 database and personal muscle-building question support, No-Nonsense Muscle Building comes with exclusive access to the program's online forum. This forum is jam-packed with people going through the same trials and tribulations as you are in your muscle-building, or even your fat loss quest.

Those of you who have participated in online forums in the past know what a great resource this can be. Even though Vince can offer you any help with the muscle-building plan that you need, you just sometimes need to get advice from other people that are still in the trenches and gaining that base of muscle mass like you are.