It happens every year. The New Year comes and every scrawny twerp on the planet swears this is going to be the year that he slaps on an extra 20 pounds of muscle. But if you didn’t pack it on successfully last year, what makes you think this year is going to be any different? Seriously?

Did you spend hours in the gym with no results? Did you spend the last year blindly following the muscle magazines only to look the same as you do now? Did you spend the year filling your body with mysterious supplements that only make you sick? Did you watch your friends train less than you but get twice as big? Sound familiar doesn’t it? I thought so.

So the question is, how are we going to get a different result? The answer is simple. By doing something differently. Would you agree the best way to get the same thing is to do the same thing? And would you agree that the best way to get a different result is to do something different?

Give me a amen if you have decided that 2009 is going to be different. Give me a amen-hallelujah if you are prepared to be a different person and prepared to do something different this year. Commit to having your best year, and I’ll take care of you, providing you with the best skinny guy transformation program.

My Own Skinny Guy Experience

Trust me, I know. I was a skinny beanpole all through high school and university and gained the nickname “Lanky”. I gawked at my room mates how displayed copious amounts of rock-hard brawn on there frame. I was inspired by the spectacular ‘before and after’ pictures in bodybuilding magazines. I read every piece of bodybuilding literature I could, got misguided by a slew of personal trainers, experimented with every legal supplement I could purchase, but despite my efforts, my 12 week pictures looked nothing like the supplement advertisements. The cruel scale needle stayed the same like it was cast in stone. Perhaps I was doomed to be skinny for life…

Skinny Guys Must Play By A Different Set Of Rules

As a weight training enthusiast, figuring out the most effective workout routine can become an endless source of confusion and frustration. Every single fitness expert and magazine has a different training theory or training angle which becomes more confusing than a trip for Jessica Simpson at Home Depot!

Most skinny guys end up using routines designed and touted by those freaky monsters seen in the hardcore rags who have more than a little chemistry lab going on inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per workout, 12-24 sets per exercise and overemphasizing isolation-type exercises. None of these components of a program helps improve the underlying foundation of a hardgainers success. Training to get bigger and more muscular, that is – your best body ever, must revolve around getting stronger and I mean really, really stronger. Increasing your strength remains the rock-solid foundation for defeating your skinny genetics and getting a head-turning physique for 2009.

Since the vast array of exercise machines came on the market, along with infomercials, instant result programs, and fancy dressed supplement ads, people are no longer willing to spend the time in the gym to build the solid strength foundation that is critical for long-term progress. Since you’ve read this far, you won’t be making that mistake this year!

Six Reasons Skinny Guys Must Focus On The Forgotten Factor: Strength

• Strength training is incredibly taxing on the body’s central nervous system. Increasing your central nervous system’s work capacity through heavy and/or explosive movements; you directly increase the ability of your muscular system to produce increased levels of strength.
• Strength training releases more growth hormone and testosterone. Using greater resistance loads than normal will release a greater abundance of these muscle building hormones necessary to maximize your genetic potential which will result in new muscle growth all over – especially on those lagging body parts!
• Strength training creates a platform to achieve more sets and reps. When you build a stronger foundation, your ability to handle heavier loads in the higher rep ranges will dramatically increase, resulting in some impressive muscular hypertrophy.
• Strength training benefits the smaller muscle groups as well. The pure strength movements do not just benefit the larger muscle groups such as the chest, back and legs but the smaller ones as well. An example: A skinny guy increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in significantly strengthening the assisting movers of the upper arm – brachialis and the brachioradialis – allowing him to curl much more weight on his curling exercises.
• Strength training involves the maximal amount of muscle fibers. To defeat your skinny genetics you must use the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of your threshold is going to stimulate the maximal amount of muscle fiber? Think of your muscles as lazy. They would prefer to sleep this entire next year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do. The only reason they will wake up (get bigger) is if they are attacked. If they are exposed to an assault (heavy weight) they have not experienced before. Out of survival, your muscles will grow bigger to prevent the same assault from occurring again.
• Strength training does not eat up your precious calories. Unlike the 1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is much less demanding calorically. It does not burn up the calories your muscles need to grow because of the longer rests and shorter sets.
• Strength training leads to progressive overload. If you are thinking, “But I don’t care how much I can lift. All I care about is not being skinny anymore and building a good physique. I’m not a power lifter or bodybuilder.” I would reply that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to subject it to unaccustomed stress. Progressive overload basically implies that when a muscle is subjected to an usual amount of unaccustomed stress and effort, the muscle must respond by getting larger to manage and cope with the new stress.

Still Not Convinced That Strength Training Is The Answer To Your Best Body This Year?

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Muscle Building Nutrition For Skinny Guys General Tips From Vince DelMonte

Muscle Building Meal Plan Breakdown:
50% complex Carbs (oats, veg, fruits)
30% protein (ex. chicken, eggs, fish)
20% fat (olive oil, nuts, avocado)

Calorie recommended
Bodyweight X 15-17 = minimum calories you need per day to build muscle.

Here is your advanced builder nutrition plan to gain weight and bulk up with out getting fat.

Notice that I tell you exactly what to eat and what times but I do not reveal how many calories are in each meal or the daily carb, protein and fat percentages.

Consider this an upside down approach to nutrition and thinking.  I want you to discover the power of creating the right hormonal environment in your body to induce change in body composition.  The key principle to my nutrition programs is “balanced nutrition.”  Balance is the key to healthy nutrition and a sexy body.

I believe that my nutrition programs are so powerful because they create a desirable hormonal response in your body.  For the next 3 weeks I want you to think hormonally, rather than calorically.

Here is your advanced builder nutrition plan:

7:30 am Breakfast

Vegetable Omlette and fruit:

12 egg whites, extra large

1 1/2 cups of oatmeal

1/2 cup of yogurt, plain

1 table spoon of natural almond butter

11:30 am Mid Meal

5 oz cheese

1 cup of grapes

3 handfuls of peanuts

2:30 pm Lunch

10 oz salmon

1 cup of lettuce

1/4 cup of celery

1/4 cup of cucumber

3/4 cup of grapes

2 tsp of olive oil

5:30 pm Dinner

7 oz of chicken breast

2 cups of broccoli

1 1/4 cups of tomatoes

1/4 pear

2 tsp olive oil

8:30 pm Snack

2 cups of whole milk

1table spoon of natural peanut butter

1 cup of strawberries

2 scoops of natural chcolate protein powder

**Remember to drink at lest 500-750 ml of water with each meal.

Carlos Larsen

Almost anyone that’s picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn’t be any further from the truth however…

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn’t mean you don’t have to put plenty of effort in to see some decent results… Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that’s a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I’ll cover in this article.
The Effects of Over-Training on Bodybuilders

First, let’s take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body.  Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

The Effects of Over-training on the Immune System

perhaps one of the most alarming repercussions of over-training is it’s negative impact on the immune system-you’re bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness.  Simply put, this means that if you are in a state of over-training, you are much more likely to get sick.  Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can  effect the metabolic system.  These symptoms are the ones that are most commonly discussed, and are ones we can’t ignore:

here is another one of my favorite posts from Vince Delmonte

I can’t count how many emails I get that look like this:

“Vince, I have a hard time staying motivated while I work out in the gym.  I can’t seem to stay focused and often feel like I’m wasting my time and not getting the best workout in.  Is there a supplement I should be taking or do you have any advice to fix this”

I understand how frustrating it can be to feel like you’re spending time in the gym, instead of investing time in the gym.  It’s a deflating feeling and can leave you with that depressing lump in your throat.

I have gone through short-term slumps where I just can’t get into it and it’s a crappy feeling especially when you’re not looking or feeling your best.

Here are some tips on how to crash through these quitting points!

1. Buddy Up.

Schedule your workouts with a workout partner who has similar goals as yourself and who inspires you and motivates you to work harder.  A good workout partner will push you slightly beyond your limits and keep the flow of the workout going by avoiding chitter-chatter.  The best workout partners can give you feedback on your technique, arrive to the gym on time and ensure you give each set 100% effort.

2. Treat Yourself To an Ipod.

If you alrready have an iPod, stock up on some brand new music that gets you fired up. I’m not afraid to admit that I might be too reliant on my own iPod but I don’t mind because it ensures I get an intense workout each time.  Music gets you into a rythym and flow earlier on to carry you to the end of your workout.  Popping on some ear phones also tells other members to leave you alone and blocks out back ground noise that can be distracting.

3. Have A Clean Pre-Workout Meal

When I’m training for size, I’ll have a 2:1 ratio of carbs to protein about 90-minutes away from my workout.  It might be eggs and oatmeal or pasta and tuna or cottage cheese and fruit.  Those are some of my favorite pre-workout meals.  Ingesting a clean and energy-boosting meal enforces the tone and healthy mindset I live by and gets me ready to push my body knowing that it’s fueled properly.

4. Bring Your Program To The Gym

Even if you have a great memory and plan ahead, bring the printable workout sheets of your program to the gym.  You should know exactly which exercises, reps and sets and weights you’ll be doing before you arrive to the gym.  Seeing the entire plan layed out on paper creates less chance of cutting your workout short.  While others are standing around trying to figure out which body part they should train, you wont’ waste a second in the gym and be motivated by knowing you’re working towards your goals.

5. Know Your Goals

Going to the gym to “feel healthy” is great goal but having more specific goals is far more motivating. What is the one specific goal you’re working towards right now?  Perhaps it’s too look buff for a upcoming vacation?  A business presentation?  A wedding? A competition?  Whatever the case, by focusing on your goal, you’ll train harder and see results sooner so that you’ll be able to continue to focus more.

6. Wear A Stop Watch

One of the biggest mistakes is not keeping your workout honest.  When I ran track, everything was measured with a stop watch so all of our progress was honest.  If you’re not tracking your rest periods then it’s easy to lose momentum and focus.  It can also lead to chitter chatter with other gym members that pulls you out of your zone.

7. Have An Espresso

I won’t lie, some of my best workouts have come after “a shot” or a big black cup of coffee one hour prior to training.  Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body and prevents you from feeling pain.  You’ll find your heart rate increase, pupils dilate and your muscles will feel tighter.  It also helps release glucose into your blood stream for extra energy. Voila… want to make that a double espresso?

They’re many more pro’s and con’s to using caffeine before a workout which we will not discuss today.  I find that 200 mg gives me the “caffeine buzz” and I’m a 205 pound male.   A single espresso has about 100 mg; a 6 oz of drip coffee has about 115-175 mg and a brewed coffee has about 80-135 mg (all these numbers depend on the strength of the roast) to give you an idea of how to experiment.

8.  Now It’s Your Turn…

Post your favorite tip or tick that you’ve used to have your best workout ever.  Feel free to elaborate on what I’ve already posted.

Written by Vince DelMonte

Should you do cardio if you’re trying to build muscle?

If so, how much?

If so, what kind?

Sick and tired of trying to bulk up but only adding more fat to your midsection?

Check out this 4 minute video lesson on how I incorporate cardio into a muscle building routine and answer all these questions.

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I could give you a million tips on how to build muscle…

… I have six “action steps” that you can do later today or tomorrow when you hit the gym and you can learn how three of them that I have not seen discussed on any bodybuilding forum, magazine or article.

It has nothing to do with changing the program you are currently using. Just apply these tips to whatever workout you have next on your schedule. Click Play to learn them now!

I just got home from the gym today and wanted to address  the issue about “those guys who look the exact same as last year.”

You know who I am talking about, don’t you?!  ”That guy” or “that gal” who is at the gym 4-5 x a week but does not look any different than last month or even last year!

What the heck is happening here?

My first guest is that they are not giving their a body a REASON to change.  What is that specific reason?

“That guy” or “that gal” is NOT getting stronger from week to week.  Assuming you’re bulking up on clean calories then you should be getting more muscular and thicker if you are moving from the small weights to big weights.

Are you getting stronger from week to week?  I firmly believe that muscle size follows strength.

When was the last time you saw a guy who could bench press 300 pounds with a small chest and small arms?  When was the last time you saw someone dead lift 400 pounds without any density in their arms, traps, back and legs?

How would you like to learn how to gain weight fast?  If the title of this article caught your attention, there is a good chance you are sick and tired of not seeing the weight on the scale budge.   Most likely you just got home from the Mandarin buffet and still can’t budge the scale.  You could live on McDonald’s and Pizza Delight and your Ferrari style metabolism would simply burn it off.  In a world that is obsessed with losing weight – you are interested in gaining weight!

Are You Sick and Tired Of People Telling You How To Gain Weight?

It probably sounds like this:

“All you have to do is eat, eat, and eat some more to gain weight…”

“Weight gain is just a matter of eating…”

“You just gotta overload your metabolism to gain weight fast…”

“You can’t build a house without the bricks and mortar for gaining weight…”

Don’t throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful. I think I’m even guilty of preaching a few! But the problem with this advice is that it’s usually followed up with the same old regurgitated blah, blah, blah advice that only tells you what to do and does not reveal real-world, practical how-to action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight, then you are not alone. I was once skinny and underweight myself…

People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It’s Not Totally Your Fault You’re Skinny

In the skinny guy’s defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks piss me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 140 pound weakling to a rock hard 200 pounds in six months.

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