Hybrid Workout Week 6

Ok- so for Hybrid Week 6- I was actually SUPPOSED to be on a beach, but my trip got canceled, and thanks to a variety of aggravating circumstances it never materialized. 2 days, 2 different airports, a malfunctioning airplane and the like…all with a tired, impatient, wiggly toddler…meant I had my first staycation. I *don’t* recommend this for anyone! *sigh* Anyway.

The one positive thing is that I get to head to the gym this week for Week 6 of Hybrid. My weight is amazingly and gradually inching up (yeay!) and I’m still making strength gains. I’m at 116 now and it’s inching upwards.

For my upper body hypertrophy day, I’m trying to challenge myself with shorter than 1 minute for rest periods. For some reason, and maybe it’s because I’ve been starting with incline DB presses I’m not seeing much improvement in weight here. I’m stuck at the 35 and 40 lb DBs but I see 10 lb improvements in lat pulldowns (which come after the chest part on upper body hypertrophy days). I’ve also introduced cross bench DB pullovers and although I’m using the 40s, I’m getting in more reps with the same amount of weight than the last time I tried this. I gradually need to increase the rest from 45 seconds to 1 minute by the time I hit shoulders. I happily note a 5 lb increase for side lateral raises for shoulders (last time it was a special 16 lb DB for 12 and 10 reps for sets 1 and 2, and this time it’s 20 lbs for 8 reps for both sets- yeah!) , break even with seated DB presses for shoulders, but come out better with standing barbell curls.

My happy moment this week was seeing a big improvement in my front squat! This is one of the exercises for the legs that was challenging at first because of the bar placement, but now everything seems to be fitting just right! I break the 100 lb mark which is a personal record for 8 reps, discover how much fun walking barbell lunges are (everyone just kind of clears the way for you! and hello, feel them right away in the glutes!). It’s my first time doing these for lower body hypertrophy day, so I’m using 75 lbs on the extra long olympic barbell for 12 reps, and I am confident I can tackle more weight next time. I come out even with the leg extension but see an improvement in the seated leg curl.

The third day and final Hybrid day this week is a Total Body HIIT day. Seriously- I think I’m fitter than the average bear, but GEEZ this day NEVER gets easier! I complete 20 minutes of HIIT (a total of 10 sprints) on the elliptical then wobble off to the chin, squat, bench circuit. I do rope chinups today and get through 8, 6, and 5 reps.

This is actually not an improvement from before (wah!) but I remember a fellow BBR member saying these get harder as you get heavier. I’m hoping he’s not right! In any event, I’m actually seeing an improvement in the bench and squat weight for the circuit, squatting 95 for 15 reps and 70 lbs for the bench for 15 reps.

This represents a 10 lb increase for the squats. I finish with one of the most butt-kicking cardio machine known to Sumi- the step mill. For those of you that haven’t seen this cardio machine, it’s like an escalator that never ends. 20 minutes on this thing at level 6 and I’m the definition of toast. The awesome thing about this machine is that you can really squeeze the glutes with each step. I haven’t seen this machine at many gyms and probably with good reason. It’s hard as heck!

Please feel free to leave some comments or suggestions below. Lots of people at the gym are asking me what “I’m doing” and it’s fun to be able to represent such an awesome program like the Hybrid! OK time to go eat!

Sumi is an experienced group fitness instructor, personal trainer, full-time public policy manager, and mom to two-year old Shaila.  She has a Bachelor’s degree in Biology from Tufts University and a Masters in Environmental Management from Duke University. Her passion for fitness gives her the stress relieving release that keeps her going!

A life-long weight-training addict, some of her most proud fitness accomplishments include: losing all the baby weight just eight weeks after a C-section; bench pressing her own body weight; and placing in her age class in several 5 Ks.

Her personal fitness journey continues to get better and more exciting with time. While she loves to lead by example and inspire people to "go for it," her ultimate goal is to be a great mom.  Her daughter’s name, Shaila, means the Goddess of Strength and Confidence. Sumi owes it to her to be strong and confident so that she, too, can realize her full potential!

Sunny is currently following Will Brink's Hybrid Workout program which comes free with the deluxe edition of Will Brink's Bodybuilding Revealed.

Related articles

• 5x5 Training For Size and Strength (strengthtraining.suite101.com)
• Lose Fat and Build Muscle with Density Training (fitness.suite101.com)

A Hybrid Training Journey

Good Morning,

I wanted to bring you something I find very interesting. We are going to be following along with someone that is working on developing some lean muscle while keeping her body fat in check. her name is Sumi Singh and she is following Will Brinks Hybrid training program as laid out in his Bodybuilding Revealed program.

So as Sumi posts new updates on her progrees I will bring them to you. So here is her first post.

Welcome to my training journal that will follow my progress and experience with Will’s Hybrid Program. I have been a member of his BBR forums for some time now, and have greatly benefited from the info I found there. I kept reading about the impressive results people were having with this program, and decided to give it a try!


Although I have been very dedicated to both exercise and nutrition, I have not tried anything quite like this in the past, so I’m excited to get started. I hope BrinkZone members will follow along with my progress, and help me keep motivated. I plan to add pictures and other updates as I get used to all this. I’m also new to blogging,so bear with me.

What is the Hybrid training program ?

Will Brinks Hybrid Training is…

• One of the most productive programs you will ever follow and is described as a “best of all possible worlds” routine.

• A fairly advanced multiple training program designed to produce the best overall blend of hypertrophy and leanness.

• Uses a variety of rep ranges, volume, tempo without overemphasizing any one energy pathway over the course of 12 weeks.

• Not for the beginner or poorly motivated.

• Downright fun, highly effective for altering body composition and strength gains, and for the strength athlete looking to try something different and non-traditional.

With all this in mind and having reviewed the training protocol and asking as many questions as possible from the Hybrid Program creator and Body Building Revealed author, Will Brink, I can’t wait to get officially started with my own journey on Hybrid on May 8.

I’ve been a group fitness instructor for over 5 years, am a certified personal trainer, work full time as a public policy advocate, and am mommy to a busy and beautiful two-year old princess.

Every week I’ll detail my goals, stats, and progress (with pics!).

Here’s a little detail about my goals , stats, and diet.

As far as goals go, for me, it’s to get stronger and build lean body mass by keeping my body guessing with this workout. Variety is key here. For me, I can easily measure strength by documenting increases in reps and/or poundage after repeating the same workout in a week or so. Squats, deadlifts, bench presses, weighted pullups/dips, barbell rows…those are some of the exercises I want to see some gains in.

At around 111.5 pounds (on a good day!) another obvious goal is to get my weight up to 115, at a minimum. At 5”4 (and ¾!) I can stand to gain weight. I think the only other time I felt OK about deliberately gaining weight was when I was pregnant! So this should be fun. I’m accomplishing this by eating roughly 2500 calories a day, making any adjustments if I see weight drop. I doubt that will happen considering all the food I’m eating. The meal plan is below. I’m not calling it a diet!

To measure lean body mass, I followed Will’s recommendation to get a body fat measuring tool called Accumeasure. After a couple of tries, the thing insisted my body fat was 13.2%. I’m not quite so sure though. A 9-point caliper test had me at 16% and a handheld bioimpedence tool had me at 15%. So, maybe I’m somewhere at 15%. I’ll repeat all the same tests in a few weeks time. I’m thinking maybe 2-3 weeks…

Finally, because the program incorporates REAL high intensity interval training, I’m looking forward to seeing gains in recovery, how fast I can step, run, or row during the working intervals. With the help of my trusty Gymboss Interval Timer, I know I’m going to be sticking to those work times.

Of course, no one can expect to take on a program like this without eating (and in my case, a LOT). Here’s the meal plan:

Meal 1: 8 egg whites, one yolk, ½ cup oatmeal

Meals 2, 3, 4, and 5. 6 oz of lean meat, 1 cup veggies, ¾ cup brown rice. Lather, rinse, and repeat. 1 TBSP almond butter every other day.

Meal 6: 7 oz lean fish, ½ cup veggies, 4 tsps Barlean’s Omega Swirl Fish Oil (yummy!)

OK time to go eat! Wish me luck, strength, and lean body mass

Will Brink is the owner of the Brinkzone Blog. Will has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

 His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors. Will is the author of the popular e-books, both acommpanied by private members forum access , Bodybuilding Revealed & Fat Loss Revealed.

Talk to you soon Jag252

Building Muscle Get New Muscle Gains Free Download

Just recently I was hanging out with my good friend and fitness model (from Canada) Vince Del Monte. I met Vince a few years ago and we’ve remained very good friends.

I don’t know if you if you’ve ever met him, seen his videos or his pictures but he’s pretty much the “go to guy” for muscle building advice in our circle of friends and online fitness community.

You may know Vince as the guy who was once called “Wimpy Skinny Vinny” and gained 41-lbs of muscle in 6-months then went on to become a National Fitness Model Champion and author.

What you may not know is that Vince couldn’t crack 190-lbs and hit a crazy rut after – probably very similar to your own rut. 190-lbs became his “limit” and according to the experts – a plateau he should have accepted as “normal” and not questioned.

But over the last 2-years, Vince has made a DISCOVERY!

That discovery helped him gain an ADDITIONAL 20-lbs of lean muscle the past 2-years. He contributes busting through his plateau to his discovery of the “The 12 Anabolic Targets” (which works for beginners, intermediate and advanced lifters alike).

The BEST NEWS: he wants to hook you up with all twelve of them absolutely free in his brand new 36-page report: The 12 Untapped Targets To Ignite New Muscle Gains.

No catch except that the report is coming down in 72-hours.

You can get it here: Click here for your FREE Download The 12 Untapped Targets To Ignite New Muscle Gains


And this is not a sales pitch for something new and shiny… it’s a KILLER content that reveals 12 untapped targets you must hit if you want to ignite new muscle on your body.

You’ll love this! You’ll be able to unlock the target of your choice later today when you hit the gym.

Provide him your BEST email address to make sure this makes it into your hands:

The 12 Untapped Targets To Ignite New Muscle Gains <- click here I’ve been using Target #8 Positions Of Flexion Training whih is hitting the muscles from 3 different angles. And it’s been keeping my workouts fresh and stimulating. Whether you’re a beginner or advanced, male or female, I’m absolutely certain that you will learn some new information that will help you blow beyond your genetic potential. The 12 Untapped Targets To Ignite New Muscle Gains ⇐ FREE
download
To your new muscle,
Jag252.

Build A Muscular Chest Innovative And Results Producing Workouts

So yesterday, I told you about Nick Nilsson's new book "The Best Chest Exercises You've Never Heard Of". Well, the response has just been TREMENDOUS.

If you are having trouble building your chest muscles you may need to change your approach. Nick Nilsson has come up with a solution to your chest building problems. As Nick always say's it's all about results.

----------

Innovative Chest Building Exercises

----------

And Nick told me the most frequent comment he's been getting about these exercises...

"How do you come up with these insane exercise?" (and yes, people DO use the word insane when they write him!)

Here's his response:

---

"Well, to me, it's all about results. I don't create exercises just for the sake of creating exercises. They've gotta have a purpose and they've gotta get RESULTS.

Sometimes I take equipment and look at it in completely different ways. Where one person sees a bench press machine, I see a shoulder press, a leg press, a calf raise machine, curl machine, row machine.

Sometimes, I'll challenge myself to work every single bodypart while limiting myself to just one piece of equipment.

And then there are times when I just say what the 'heck' and go all mad scientist and just see what happens.

The real key to remember is that these crazy exercises I come up with aren't crazy for no reason...they're extremely targeted to their purpose, whether it be increasing the resistance on a bodyweight exercise like the push-up (i.e. my Rack Weighted Push-Up exercise), or focusing on the peak contraction position of the pec using a free-weight-only exercise (i.e. my Lying Side Dumbell Flye exercise).

Plus, I want you to have FUN when you're in the gym, while getting better results! You're going to put a lot more effort into things and have a WAY more motivation to train hard when you're trying new things and having a good time doing it.

I have to say, the #1 thing people tell me after using the exercises from my books is that their motivation to train simply went through the ROOF! Some people have literally had to STOP themselves from spending too much time at the gym because of how much they're enjoying the new exercises!

---

That pretty much says it all!

And the cool thing is, you can actually check out and try out three exercises that Nick mentioned above (the Rack Weighted Push-Ups and the Lying Side Dumbell Flyes) right on his site - no need to sign up for anything!

So if you want to build a GREAT chest and the regular exercises just aren't getting the job done, you really have GOT to check this book out:

Get Results

Sincerely,

Jag252

Interval Training Killed The Cardio Workout

Interval Training Killed The Cardio Workout

Thankfully we have a better way for fat burning than spending hours on a treadmill. RIP old cardio. Welcome Interval Training.

Stop doing the slow boring cardio workouts for fat burning and switch to shorter, more effective interval training for fat burning and weight loss. This will help you get more fat burning results in less workout time.

Research proves that interval training is better than cardio workouts for fat burning, weight loss and fitness.

* But what is Interval Training? *

Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer weight training, bodyweight exercises or kettlebells for interval training, you can also use the treadmill to do interval training/ fat burning workouts.

A good time to do your interval training is immediately after your strength training session. That way you only have 3 full training days per week.

Interval training can also be done on your off days of strength training.

After you've finished your strength training workout, you'll move into the interval training workout. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9/10 intensity level, followed by 90 seconds at an easy 3/10 intensity level.

For another interval training workout, you'll again start with your 5-minute warm-up, but instead of 45 seconds, you will do 60 seconds of hard work followed by 90 seconds of recovery. This time your hard interval training will not be as difficult at it was in the first fat burning workout I described, but still at a pretty good pace that allows you to do 60 seconds of hard work.

As a side note, you always want to be able to finish your interval training and fat burning workout. If you can't, then you need to bring the intensity down.

When you come down to your recovery interval, it should always be at the same intensity, and always be very easy. So, no matter which interval training/ fat burning workout you are going to be doing, you will always come back to the same easy level intensity for your recovery period. Again, you are going to repeat the intervals in the workout up to six times and then finish off with a cool down.

Interval Training better results for So Interval Training means fat burning, lean muscle and fitness. Let's see shorter workouts better results? Sounds pretty much like a no brainer.

Training With Weight vs Weight training

Training With Weights vs "Weight Training"



Just 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 article.

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:

1. Lower the weight and focus: Most people are just concerned with the lift itself. "Get this weight off of me!" seems to be the unconscious mantra. This will not get the job done. In fact you may end up looking bulky rather than sleek... or just not change at all. Instead, lower the weight slightly, slow the pace down (especially on the descent of the movement) and picture the muscle in your mind doing ALL of the work. Literally put your mind in the muscle. You will be amazed at how different the same exercise feels with this degree of concentration,.

2. Contract, hold, release: At the top of any movement, contract the muscle hard. Hold that contraction for a second or two, then release it and lower the weight slowly. This will not only cause faster muscle growth (that is a good thing) but also demand that you use less weight to get the job done. This means your joints -- shoulders, knees, elbows -- will last a lifetime. At 45 my joints are in perfect health. Protect yours at all costs.

Just remember: You are not just lifting weights when you train for muscle shape and "tone" -- you are a sculptor. Treat your tools and your body with that degree of care.

I cover many more tips on how to build lean muscle and burn bodyfat faster in my book "7 Minute Muscle".

Read more here:

7 Minute Muscle<--- more muscle in far less time

Strength Conditioning And Health: Squats Fast Track To Muscle Growth And Fat Loss

Squats to Skyrocket Your Muscle Growth and Fat Loss

Heavy squats are numero uno for helping your entire body gain muscle at warp speed as well as a great way to skyrocket your fat loss around the clock and speed up your metabolism.

Heavy leg work causes a surge in the release of your growth hormones like no other exercise can. The heavy weights sitting on your back tax the entire body intensely. Your legs and entire back side support the load unlike any other exercise.

You can squat with high reps or low reps, heavy weight or light weight. You can squat with various tools in various positions. A barbell or a heavy sandbag on your back is awesome for building muscle.

Muscle being added to your quads, hips, glutes, hamstrings, lats and lower back cover a large area of your body. The more muscle you have, the faster your metabolism revs, even when you are NOT training, helping you burn more calories around the clock compared to a weak, skinny individual (or fat and weak individual).

I have performed heavy barbell squats for heavy singles or up to 5 reps, I have also performed high rep back squats up to 50 reps! Talk about brutal!

Try throwing a sandbag on your back, walk 10 yards and squat 2 reps, repeat until you can no longer walk or until you squatted 20 reps.

This workout is not for sissies, only the strong and mentally tough will survive.

Try squats for heavy sets of 3, or several sets of 10, or 1 gut busting set of 20 – 30 reps. The high rep squats will leave you exhausted and wiped out on the floor for a good 10 minutes afterwards.

The question is, how badly do you want to pack on rugged muscle and transform yourself into a ripped and rugged beast?

If you want it badly enough, then I have the answer for you below.


Get the 12 Month Beast Training Program and Follow the Underground Blue Print for Packing on Mounds of Rugged Muscle and Serious Strength. Click HERE for Details.

How To Build Muscle Fast

How To Build Muscle Fast

Are you fed up with being called “skinny?” Are you tired of getting blank stares when you tell someone that you work out with weights? Are you 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?

Or maybe you're taking advice from someone with great genetics? That’s like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!

Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly:

Train like a barbarian!

Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it’s no surprise that you do not stand out in a crowd and are still spinning your wheels.

The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the ‘zone’ and crashing through previous training limits.


Here are some tips on how to 'train like a barbarian':

1. Treat every single set like it is your last set.

2. Treat every single rep like your life depends on it.

3. Wear a stop watch and ensure that you keep the rest period honest.

4. Wear a sweater so you can’t stare at yourself in the mirror.

5. Wear a head set on that tells others ‘do not disturb.’

6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.

7. Train with an intensity that scares the gym shorts off of every person in your path.

Are you starting to get the picture? There is a philosophy that simply states, “You get what you focus on.” Focus on training like a barbarian and you will soon start looking like a barbarian!

Give your muscles a reason to grow!

Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, “Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?”

Don’t get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:

1. HEAVY HEAVY HEAVY! Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.

2. VOLUME VOLUME VOLUME! Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.

No more program hopping!

Sure, it’s easier to test drive a program for a few weeks and than say it does not work and move on to the next latest ‘breakthrough’ program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed.

The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.

Find a program and study the details of it’s full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it ‘perfect.’ The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.

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

How To Build Muscle And Gain Weight Quickly

How To Build Muscle And Gain Weight Quickly Part I



By 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?

Or maybe you're taking advice from someone with great genetics? That’s like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!

Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly :


Train like a barbarian!

Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it’s no surprise that you do not stand out in a crowd and are still spinning your wheels.

The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the ‘zone’ and crashing through previous training limits.

Here are some tips on how to 'train like a barbarian':

1. Treat every single set like it is your last set.

2. Treat every single rep like your life depends on it.

3. Wear a stop watch and ensure that you keep the rest period honest.

4. Wear a sweater so you can’t stare at yourself in the mirror.

5. Wear a head set on that tells others ‘do not disturb.’

6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.

7. Train with an intensity that scares the gym shorts off of every person in your path.

Are you starting to get the picture? There is a philosophy that simply states, “You get what you focus on.” Focus on training like a barbarian and you will soon start looking like a barbarian!

Give your muscles a reason to grow!

Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, “Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?”

Don’t get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:

1. HEAVY HEAVY HEAVY! Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.

2. VOLUME VOLUME VOLUME! Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.

No more program hopping!

Sure, it’s easier to test drive a program for a few weeks and than say it does not work and move on to the next latest ‘breakthrough’ program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed.

The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.

Find a program and study the details of it’s full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it ‘perfect.’ The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.



----------------------------------
About the Author:


Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain
He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.