Vince Delmonte from http://www.VinceDelMonteFitness.com teaches you how to do a proper stretching warm up before you weight train. These stretch exercises and stretching exercises will wake up your nervous system properly.

You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren’t alone. You just need to start following these weight lifting rules.

There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn’t quite as favourable or genetics was just out to get them at birth, one thing is for sure and that’s that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.

Luckily for you, you’re taking the time to do your research about weight lifting so you won’t be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won’t.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn’t mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you’re workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

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My buddy Vince Delmonte went to Las Vegas  a few weeks back, and this is what he brought back for us. Check it out.

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.

And here is your second video as promised by my fitness coach Vince Delmonte.

Yesterday I sent you the “Get Bigger Biceps” Las Vegas workout and today you can watch my buddy Lee Hayward crank out a simple but effective tricep workout. 

I thought you would enjoy the picture here of Lee Hayward and I enjoying some beverages at a night club.  As you’ll see from the picture, I believe in AUTHENTICITY and TRANSPARENCY

Some fitness guys would hide these pictures from you but I just want to remind you that I’m human too and love to have a good time and cut loose.

You don’t have to be obsessed or have a perfect lifestyle to build muscle.  It’s all about balance and moderation.

As you’ll see in the video, the small hotel gym we were training at had a limited amount of equipment (i.e. an adjustable bench, dumbbell rack, and some resistance machines). So this entire tricep workout is done using just dumbbell exercises only.  They didn’t have barbells.

We used the Positions Of Flexion style of training which starts with a mid-range compound exercise (rolling db extensions), then goes into a fully stretched exercise (overhead db extensions), and finishes up with a peak contraction exercise (db tricep kick backs).

I had Lee demonstrate this entire workout because I buggered up something in my elbow which is almost fully recovered now.

That’s it.  Pretty simple on paper.  Tough in action.

I have got a few more really good workout and nutrition videos that were shot in Vegas.  Stay tuned.

Vince DelMonte

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don’t know anybody who does not want to shrink there waistline, lose body fat, eliminate low back pain and develop a jaw dropping set of rock-hard six-pack. Too bad that your brain has been poisoned with contaiminated information.

Before you can start learing how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped up and misguided information – even among so-called ‘fitness experts’ – you should skeptical of discerning about all abdominal training equipment and programs. Let’s first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can’t flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them, that if you get suckered into these ‘ab workout’ gimmicks, you will be broke quicker than Ben Johnson sprints the 100 m dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workou! Crunches are decent but totally overused and associated with more being better. Crunches is a very general exercise and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which negelets adequate muscle fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when instead, you should be feeding the muscle. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere so guess what gets sacrificed? That’s right, your precious muscle which is in fact responsible for a maintaining a high metabolism. Starve your muscle – great logic!

Learning how to get a six-pack does not require fat burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to ‘burn fat’ is built on a sandy foundation and misleading because diet pills only treat the symptons and not the root cause. Without focusing on the root problems of a flabby mid-section, like nutrition, lifestyle and proper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.

If just landed on earth from Mars today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride!

Carlos Larsen

When trying to achieve the illusive six pack, it’ easy to get confused by all the “best ab workouts” available. You’ll likely notice that there a multitude of ab workouts to choose one, so deciphering which ones will work the best can be tricky.

The thing to remember is that whenever you are trying to work your core, everything works, for a certain period of time. Everything from high reps, low reps, weighted work, bodyweight work, stability ball exercises, and BOSU ball exercises – it all works until your body adapts and says, “This is easy, I’m not going to change unless you give me a new reason to adapt.”

Your ab training should be progressed from stable floor work with your body weight to a unstable surface with weighted work. Progressing to movements that will reduce your base of support as much as possible are the best ab workouts because they will call into play all the muscles within the core, especially those really deep that stable floor work can not target.

Such examples of floor ab exercises that would do this would be crunches, sit ups and leg raises. Eventually you want to do these same exercises against gravity, then a load and then on unstable surface like a stability ball. Body weight exercises like “front planks” and “side planks” should be the foundation of a core program and progressed to one arm planks in the frontal and side planes and then eventually on a stability ball or BOSU ball for further recruitment.

The best ab workouts to make your abs “pop” would be a variety of weighted movements. I’m sure you’ve skinny guys with a flat stomach but no “eye popping” abs, which is because they have not developed the actual abdominal muscle, just like every other body part. Part of getting nicely chiseled abs is going to be developing the muscles underneath the fat, and weighted ab crunches with cables or on a stability ball with a heavy dumbbell will do this best.

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When it comes to getting a solid six pack, doing the right ab exercises is crucial. You can spend hours doing needless sit-ups that aren’t really going to have all that much benefit, much to your disappointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises and the best home ab exercises as well.

The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.

So what ab exercises are ones that reduce your balance?

Basically, anything done on an unstable surface is going to get the job done. This would include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform. Working on a BOSU ball and stability ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well.

By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises.

Another area you might want to venture into with your ab exercises are those that utilize heavy weights.

While this will not necessarily get you ‘cut’ so that all your individual muscles are showing – that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs “pop”.

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Everywhere you turn, someone’s promising the next secret to getting 6 pack abs. Some of these so called ’secrets’ have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.

The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that ‘abs are made in the kitchen’, is probably one of the most truthful statements in the fitness industry. If your diet isn’t in line, your stomach is going to show it.

So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it’s also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more “expensive” than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don’t be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it’s true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.

Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.

So, while you do need to watch it, be sure you are getting some in your diet.

Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.

Why?

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Here’s my buddy Vince, he will show you the best way to get killer abs with these lower abs workout that will guarantee the best ab workout ever!