Muscle Building: Do You Know What The Secret Is To Building Muscle?

How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong?

Here's a question for you. How much time do you spend training your biceps and triceps?

That much huh? Yeah that's not unusual. Go to any gym and you see it all the time guys and girls doing rep after rep and set after set of curls.

What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

You want to build muscle right? you want bigger arm muscles? Knock off all the curls. Spend that time getting stronger on your compound lifts.

You want bigger biceps? Work up to heavy sets of Barbell Rows, Pull-ups and Chins.

Bigger triceps? Bench Presses, Dips and Overhead Presses.

It's worth repeating because if you want any hope of building muscle.

"If you ever hope to build big muscles then compound lifts are not optional, they are mandatory."

Focusing On Getting A Pump!

The 'muscle pump' is described as when you put your
muscles under an extended period of constant tension. As your muscles stretch and contract they become gorged with blood that makes them feel tighter and fuller.

Getting a muscle pump is not necessarily what causes
the muscle to grow. Doing 100 reps with a light weight will create a huge pump - but does this make a muscle grow?

Of course not! Distance runners get a pump in their legs when they sprint uphill and do they get big muscles? Heck, no!

Most bodybuilders swear by the 'pump' and preach that you are shuttling more nutrients into the muscle - but is that what is really happening?

Now if you are lifting extremely heavy weights and achieving a pump,then this is a very good indication that you are making the muscle fibers work fully.

Anybody that tells you that getting that pump is a must to building muscle has no clue.

The problem with trying to build muscle is following all the misinformation (as in getting the magical pump)is what hold's most of us back from building muscle.

Wnat to know what else you may be doing wrong in your muscle building efforts?

More Muscle Building Screw-Ups

"The body of your dreams is locked inside this liquid... this powder... or these pills."

According to the "experts" reviewing products in magazines, the latest scam - ah... I mean supplement is "the one" that's going to perform magic on your body.

It's "the one that is designed especially for guys like you. There's only one problem. This new supplement designed just for you, has the same crap in it that the last supplement had in it.

These "experts" are nothing more than pumped up salesmen. And how do you know when a salesman is lying to you? His lips are moving!

Ask yourself this: Did the last product you were sold deliver what it promised?

I already know the answer. You're here, aren't you?

The Truth
Every major fitness magazine is owned and operated by a supplement company. The bulk of their income doesn't come from magazine subscriptions or newsstand sales, but from the pills and powders they use to pump cash out of your pocket.

Let me repeat that again... The bulk of their money is made by selling you crap!

And here is the kicker...

Supplement companies actually give out false training information on purpose!

Let me be more specific...

The majority of the bodybuilding information written by "the experts" is complete and total nonsense designed to make you fail, so that you'll continue to rely on their products for results.

Results that will never come!

How much faith would you have in a restaurant review if it was written by that restaurant's chef? Supplement companies are the chef... the waiter... the busboy and the owner.

Learn the honest truth to Building Muscle

"You need a step-by-step blueprint that you tells you EXACTLY what to eat and how to train so you start seeing visual changes on your body immediately... You need to get motivated and inspired. Check out Vince's site tonight because he's giving you the keys to unlocking the door to your sculpted physique buried inside of you."

No Nonsense Muscle Building

Learn How To Build Muscle In 4 Simple Steps

By Vince DelMonte

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

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

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

Step #1

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

Step #2

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

Step #3

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

Step #4

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

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About the Author:

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

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

"You know the definition of insanity is doing the same thing over and over again expecting different results."

Think about this... taking bodybuilding advice from bodybuilders with incredible genetics is like taking money advice from someone who inherited a fortune. Why would you take muscle building advice who has no idea what it's like to have a Lamborghini style metabolism and muscle unfriendly genes? He can't relate to your problem.

And when it comes to the supplement industry, you're not going to be scammed again. You know the guys who give glowing reviews about these bogus pills and powders... work for the companies who make the crap! How in the world can you EVER trust the supplement industry again?

"Finally, there is something that really works for hardgainers like you!"

Stop listening to the bodybuilding and supplement industry that is scamming you out of 90% of the muscle growth you should getting and let me tell you exactly how to eat and train without drugs, bogus supplements and doing it in less time.

Start getting noticed and stop being average and begin your muscle building quest today for only $19.95 for your full-access Trial Offer.

Easy-To-Make Muscle Building Growth Recipes

By Vince DelMonte

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you'll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

Protein Fudge Nuggets

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.

8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you'd like)

1/3 cup natural peanut butter

3 tbsp honey

½ cup milk

3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.

Nutritional Info (1/10 of the recipe)

234 calories

6.7 grams fat

18 grams carbohydrates

25 grams protein

Avoid Building Muscle The Wrong Way! Part 1

By Vince DelMonte

How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle - the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts...

There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don't be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.

Here are the first three biggest and baddest ways to building muscle the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:

Building Muscle The Wrong Way #1 - Skipping Out On Your Cardio

Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of 'fit' are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?

Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system.

Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more 'supply routes' to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Building Muscle The Wrong Way #2 - Overtraining The Biceps And Triceps

I'll bet any money that you would do almost anything for a set of sleeve-stretching set of arms. Any money that you would do almost anything for a pair of bulging biceps and rock-hard triceps!

Interestingly, every time I 'm at my gym, I see small and weak dudes spending a full hour doing every bicep and tricep exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

Do me a favour and take a close close at the size of your thigh. Now compare the size of your thigh to the size of your bicep. Does it make sense to spend the same amount of time training arms versus your legs when your legs are over 4x as big? Of course not! Now compare the overall size of your back to the overall size of your arms. Now compare the size of your overall chest to the size of your overall arms. You should now realize that a larger muscle group should be trained differently than a smaller muscle group.

Focus the majority of your training on the large muscle groups - that is chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Now hear me out. I'm not saying that direct arm training is a waste. I'm simply leading you to discover that less is often more when training small muscle groups such as your bi's and tri's.

Building Muscle The Wrong Way #3 - Not Focusing On Getting Stronger

I can't count how many times I have down a fitness consultation with a young new trainee and bring up the idea of including a strength cycle early in the program and he instantly fires back, "But I don't care about how much I can lift, I just want to get ripped and muscular."

I get his short attention span back by stating, "Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger." Unfortunately, training to get stronger seems to no longer be apart of the average trainees training regime.

Since the fitness industry has become more commercialized with balls, balance pads, fancy selectorized equipment and ridiculous infomercials, people have neglected the necessary time building requirements to build a solid foundation for long term success. Including bodybuilders.

Consider that the stronger you become the more sets and reps you will be able to lift for more specialized movements. The better your technique. The faster your recovery. The longer and harder you will be able to train. And rest assured, when you get stronger from week to week, the muscle mass will follow!

Don't believe me? Next time you go to your gym check out who the biggest guys are. Don't be surprised if they are also the strongest. Have you ever seen anybody will a small frame who can deadlift four plates, squat three plates, bench press two plates or curl 1 plate (per side respectively). I didn't think so.

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About the Author:

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

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

No-Nonsense muscle building By Vince Del Monte

No Nonsense Muscle Building is a blueprint of the most fundamental principles and techniques that MUST
be executed if you expect to gain up to 5-pounds of lean muscle mass each month!

Once you master these principles you will be anchored to a proven set of criteria required to gain muscle and gain weight progressively without getting fat.

No Nonsense Muscle Building is a downloadable e-book written by Vince Delmonte specifically for natural bodybuilders and hardgainers. If you've been weight training for a while and still don't have anything to show for it, you now have the answer to your prayers.

Building muscle is based on improving the intensity of the workout progressively each session.


Look I could list all that you get from Vince but it would take up too much space.

Plain and Simple No Nonsense Muscle Building "IS" the Real Deal!

Don't Take my word for go to No Nonsense Muscle Building get your free stuff, see for yourself you will not be disappointed.