Ways To: Instantly

7 Ways to Instantly Maximize Your Muscle in 7 Days PDF EBook Free Download
From The Man Who Brought You

No Nonsense Muscle Building and Maximize Your Muscle
Presents
7 Ways To
INSTANTLY
MAXIMIZE
YOUR
MUSCLE In 7 Days!
BY VINCE DEL MONTE

aka The Skinny Guy Savior
7 Ways to Instantly Maximize Your Muscle in 7 Days!
If You’re Not As Ripped

& Muscular As You Want
To Be, You’ve Come
To The Right Spot.
The name of this special report is called 7 WAYS TO INSTANTLY MAXIMIZE YOUR
MUSCLE. No doubt, that’s a bold title – but when you give these steps an honest
effort, the results will blow you away.
I thought of naming the report, “how to DOUBLE or TRIPLE your muscle and
strength”– but I figured that would have made you really skeptical.
So the promise of this report is to MAXIMIZE YOUR MUSCLE and depending on

how new or familiar you are to building muscle that might mean an additional 10
pounds, 20 pounds or even 30 plus pounds of muscle mass. Those numbers are not
far fetched either.
Since May 2006 I’ve been helping skinny and average males and females, anywhere
from 14 years of age to 72-years of age, to grow like never before.
But don’t take my word for it. Before we get into the meat and potatoes of
this report, check out the results from these two young beginner lifters, Phil
Smith and Tony Gregory, after trusting my advice and training…
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“Phil Proves You Can Do Both By Gaining 15 lbs Of Muscle
& Losing 8 lbs Of Fat In 12-Weeks. Hi Transformation Has
Inspired His Friends To Make Life-Changing Goals Too”
BEFORE AFTER
“I began the biggest gainer contest a while back and made little results. I lost all
motivation and became depressed, so I gave up. After reading No Nonsense Muscle
Building prior to all of this, I had the knowledge, just not the drive.
College being my greatest obstacle, kept me from focusing on the body I always
wanted. At the beginning of summer of 2009, I had a break from school, and I knew
this was my chance. I refreshed myself with Vince’s program, and took off.
The three months that followed were filled with nothing but 100% dedication.
I believe that my skinny body, and Vince’s non stop inspirational emails flooding my
inbox, were the two things that kept me going. I couldn’t believe how spot on my
training and nutrition has been lately. I have made the best gains of my entire life,
and it has changed my outlook on life in general.
3
I have so much more confidence in myself, when I’m around my friends, and more
importantly, around women. My transformation has changed me as a person, not
only physically, but mentally as well. My change has even impacted the people
around me, and has inspired them to make life changing goals.
With school approaching, I can now face it with amazing confidence, knowing that
I can succeed in anything I do, if I give it my all. Now with the stress coming, I know
I can fight it and maintain my healthy lifestyle. I’m so excited to continue and
achieve greater results. Thank you Vince! I couldn’t have done it without you!
LENGTH OF TRANSFORMATION
START FINISH
June 5th 2009 September 3rd 2009
WEIGHT AND BODY FAT %

START FINISH
155 lbs ( 13% BF) 182 lbs ( 7% BF)
Gained 15 lbs of muscle Lost 8 lbs of fat
MEASUREMENTS
START FINISH
Biceps: 14 inches Biceps: 16 inches
Chest: 38 inches Chest: 41 inches
Quads: 22 inches Quads: 25 inches
Calves: 14 inches Calves: 15 inches
Waist: 31 inches Waist: 32 inches
Again I can’t thank you enough for how much you’ve impacted my life! It’s crazy
what results you can get if you give it your all. I’m still kind of in shock with my
results. ”
Phil Smith
Grove City, Ohio
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“Another Skinny Vinny Story”
BEFORE AFTER
“After being told that I could not run for five weeks, my cross country season had
come to an end. I became interested again in lifting weights and bulking up. So I did
some research and came across Vince Del Monte’s name. It turns out he was also
a runner and transformed his body drastically in a short amount of time. I became
inspired and my desire to have a better body kept me determined to reach my goals.
I worked out hard for 4 days a week ( 2 upper body, 2 lower body) no longer than
90 minutes at a time and tried to limit my cardio. I took in a massive 4,000-6,000
calories daily until I reached my goal… (I’m still not there yet… want to get up to
190-”solid muscle” after Track Season).
Anyway, my strength gains were tremendous when I followed Vince’s full-body

weight training workouts and the changes that took place have made me more
confident in myself. After this transformation, I have realized that in the future,
I am very interested in a career exercise and nutrition ---Thanks for being an
inspiration Vince… you’ve changed my life forever. Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds, and looking
to compete in the 1-mile run).”
Tony Gregory
Gahanna, Ohio, USA
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And even guys who have been training for a few years trust me to help them
breakthrough to the next level of their physique….
Gino Proves Virtually Anything Can Be Physically Achieved
BEFORE AFTER
“As you can see I have managed to shred even more fat while staying at the same
weight, which means yet again I have put on a little more muscle at the same time.
I suspect I am around 4.5% bodyfat now. Thanks to MYM I find no greater joy than
being able to demonstrate that through dedication, persistence, motivation, and
hard work anything is possible; and what’s more these qualities carry over positively
into other areas of my life.
I have learned that if we dream something and commit ourselves to doing

everything we possibly can to achieving it, our minds can be so powerful that it can
truly become a physical realization.”
GINO AQUINO
Trinity Beach, QLD, Australia
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And even older guys trust my teaching…
Aimo’s Goal Is To Encourage Older People

To Train With Weights!
BEFORE AFTER
“It is a great pleasure to me to be your customer and pupil. I especially like your way
to be the main star in the videos, in which you so clearly show, how to train, to do it
effectively.
Also I am very much interested in your nice way of teaching people, how to live and
behave to be happy, giving that way something, that few coaches care to do.
Your teaching includes advice, that benefits the person as whole, not just the body
part, but attitudes and spirit as well.
I have studied a lot during the last few years through the Internet, especially how to
train and eat. My files contain more than 20 binds full of training and proper eating.
My notebook has names of 25 trainers and coaches, many of whom must be your
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friends and rivals. Some were in your wedding video and some in your MYM videos.
I like that free way of being connected to others in mutual giving and receiving.
It reminds me of, what Paul said about more happiness in giving than receiving. I
agree with him and you. You are giving more than you have to, because you receive
more that way, not only money, but obviously joy.
My goal to take part in this MYM system was not only to seek for better condition
and looks, but to show by my official photos to other older men, that it is never too
late to start serious training, although I can not be very satisfied with the outcome,
as yet...
I even thought, that those after photos may make people laugh at me, thinking,
that I must be a big jolly joker to let publish them ( if they ever will be shown to
public ). Anyway those photos may be able to show, that some change may occur,
if you try to do, what you should have done continuously your whole life, train, eat
a lot fruits, vegetables and chicken and turkey breast, fish and other food that
contains protein + good oils, and sleep enough. I have slept 10 to 12 hours a night
since I was 62, and I have noticed, that it gives me more strength and vigor, than the
usual 8 hours sleep.
I also take multivitamins and minerals, especially vitamins C and D to make sure,
that there will be no lacking links in my cells. I have studied a lot these items. I am
sure, that people in general should test their body with these things to be healthier
and happier and live longer. It really is good to be 73 and strong and healthy. My
doctor only tests me every year and never gives me any prescriptions, never yet.
What more should I say, than THANK YOU, Vince!
This hot summer in Spain has seen me getting plenty of sunshine on my roof, where
I have been able to train in fresh air. I understand, that I should have been running
more in the near hill, but other duties have taken my time, and the hot days and
nights have taken their toll, too... ( 42 degrees Centigrade as tops ).
I have had mixed feelings towards this picture thing. I must Tell you, that I have
8
been sort of ashamed of my arrogance to take part in this picture campaign. But as
I told you in my essay, my main goal was to try to encourage older people to train
with weights.
I will be very happy, if even one person will get a kick to start taking care of his/her
body after seeing my before and after photos.
My Best Regards to you and your beautiful wife. You both are doing a great job to
help people all over the planet to live a strong and long life. Your loyal customer.”
Aimo Ruoho
Torrevieja, Alicante province, Spain
“90 Days Later Charles Has Abs At 52 Years Of Age!”
After 90 days of your program
“After 90 days of your program and writing here is my photo prior to not being able
to workout for 3 years due to an auto accident.
I’m 52 years old and just absolutely “had to” start making these positive changes in
my life. What has amazed me is the corresponding changes in my life on a mental
and spiritual level that is nothing short of a miracle!
9
This is just my first 90 days on a new lifelong journey and I thank you for your advice
and dedication to your calling.”
Charles Dray
Plant City, FL
And even “Skinny-Fat” guys use my info to go from obese to ripped (and land on the
cover of International magazines…
“COVER BOY IN INDIA’S LARGEST HEALTH MAG”
BEFORE AFTER
“I want to thank you as I have achieved one of my life goals of being featured as
cover Boy in India’s largest Health Magazine - “Men’s Health”. I purchased and
followed your 6 pack abs quest program for 4 months religiously and got my 6
pack ab sheet. I reduced from 18% body fat to 2.9 % body fat to be shoot ready.
I was obese since birth and by the time i finished high school i was hefty 119 kgs.
With waistline of 44 inches but i started jogging and reduced my size to 85 kgs. in 9
months but still six pack was evasive and due to constant slow and steady cardio
my metabolism went sluggush.
10
That time my body fat was 18 % and I hit the plateau. Then, I came to know about
your program. I again want to put on this on record, without your training and diet
principles it would have been impossible for me.”
Amit Sidhwani
India
OTHER TRANSFORMATIONS
Before After Before After Before After
Sondra St-Amand Joel Pedro
Before After Before After Before After
Daniel Brian Riaan
Before After Before After
Jason Megan Kelly
Then of course there is my own record-breaking transformation story that has been
featured all over the world…
11
About Vince
BEFORE AFTER
Hi, this is Vince DelMonte and I am the author of No Nonsense Muscle Building, the
number one rated bodybuilding program on the Internet (as per Clickbank.com). I
am also the author of the best-selling ab and fat loss program, Your Six Pack Quest
and the top bodybuilding audio program, Ultimate Muscle Advantage.
For the past few years I’ve been considered the world’s top “Skinny Guy Expert” and
have more than 20,000 customers in over 100 different countries.
I have an Honours Kinesiology degree from the University of Western Ontario, I’m
one of the most sought out fitness professionals in my area, a regular contributor
to Men’s Fitness Magazine, and I’m on the Advisory Team for Maximum Fitness
Magazine.
I’m also a regular contributor to dozens of online and offline magazines. In 2005,
I ventured into the fitness modeling world and won the Canadian Fitness Model
Championships.
12
My own Skinny Vinny transformation has been featured on Bodybuilding.com and
in Maximum Fitness Magazine.
If you stay with me I can promise that I will not let you down, and in a few short
months you’ll have a brand new body, a brand new outlook and a brand new life.
BEFORE: When I was taking AFTER: I discovered the truth I shot NOW: I’m a solid 210 lbs and 10%
massive amounts of supplements up to an impressive 190 pounds of body fat… and I’m going to show
and blindly following what the rock-solid, ripped muscle mass in you how to build 10, 20, 30 and even
magazines told me to do, I was under 6 months…and became a 50 lbs of rock hard muscle (without
an embarrassingly scrawny national champion fitness model! getting fat in the process)!
149 pound and my nickname was
“Skinny Vinny”.
Currently my book, No Nonsense Muscle Building has helped over 20,000 thousand
skinny guys and gals, in over 100 different countries, defeat their skinny genetics
without drugs, supplements and training less than before. Yes, I want to sculpt my
body and turn heads now!
I practice what I preach, which is why you see me without my shirt on, unlike many
other authors who talk about building muscle and getting ripped but are hypocrites
and just looking to make an easy buck with rehashed hype.
13
Be sure sign up for my 10 FREE Video Coaching Lessons (below) and I’ll send you my
free no nonsense newsletter and e-report: Avoid the Top 20 Ways to Screw Up in
the Gym. You’ll discover that I’m the real deal, live and breath fitness and am truly
committed to helping you transform your body.
If you stay with my me can promise that I will not let you down and in a few short
months you’ll have a brand new body, a brand new outlook and a brand new life.
My Fiance and I in Punta Cana for

my 30th Birthday. I’m living proof
that you can have it all.
14
Who the heck am I and how can
I really help you double your muscle size
and strength?
Believe it or not, I’m probably very similar to you.
All my life I was skinny and average. I was so thin growing up I was nicknamed
Skinny Vinny all through high school. The only thing I wanted was to be big and
muscular. But no matter how hard I tried, I remained the same.
Skinny. Scrawny. Weak.
“I Mean I Had No Muscle Mass Whatsoever!”
What made matters worse was when I

headed off to college all 4 of my roommate
were JACKED. I’m talking 6 packs… 8 packs
and guns the size of Howitzers!
The intimidation was unbearable.
I wanted what they had, but no matter what

I tried, I couldn’t come close to achieving it.
Like you, I read all the magazines… and

wasted thousands of dollars on worthless
supplements. I watched my buddies getting
all the girls, while I spent my nights killing
myself in the gym.
Still… I looked like a skinny little runner

and my social life was non-existent.
15
So... I gave up. I figured everyone was right. I was destined to be “Skinny Vinny.” But
I still wanted to make the most of the skinny little body I was cursed with. Since I
was built like a runner... I became a runner. More than that; I became a triathlete. You
know… those mean and lean running, swimming, and biking dudes. Sure, it wasn’t
bodybuilding but at least it was something. I actually got pretty good at it too. I even
represented the national team in competitions. But still it wasn’t what I wanted.
Just like you, I wanted muscle and strength.
Just like you, I wanted cuts and definition.
Just like you, I wanted all the things I figured I could never have.
“Then A Tragic Event Rocked Me To My Core…”
That day changed who I was… and who I was meant to become.
That single event turned me from “Skinny Vinny” to

an international hard body and Canadian Fitness
Model Champion.
That fateful day helped make me become one of

the nation’s most sought after fitness coaches.
That one horrific moment helped get me all the

female attention I could ever imagine.
The random accident that lead me to be known as

the “Skinny Guy Savior…”
And when I tell you how it happened, it will blow

your mind.
16
“The Surprising Truth About
That Horrific Day
When I Thought I Was Going To Die!”
I was competing in a triathlon, actually on target to finish in the top 3. Then the
worlds dumbest cop - the one whose job it was to protect us from traffic - decided
to take a donut break.
A huge truck came out of nowhere.
I don’t remember all the details, but…
What happened next was devastating.
I didn’t stand a chance.
The bone-crunching impact!
Everything turned black. I was for a brief moment… blinded. I woke up in an

ambulance, not really knowing what had happened.
One thing I did know… there’d be no more triathlons for me. Heck… at that
point I wasn’t sure I’d ever be able to step foot into a gym again.
But I’m glad I eventually did.
“What finally motivated me back into the gym wasn’t a drug. It wasn’t
a supplement. But it worked better than both…”
And I’ll reveal it to you at the end of this report.
What you need to know right now is that I got myself into the gym and started
working out again… this time using these completely new tactics that I uncovered.
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Tactics that only a precious few trainers alive today even know about. The same
tactics you’re looking for to build muscle mass where now you have nothing but skin
and bones.
Once I started training this whole new way, it was absolutely unreal.
I began to see and feel a difference in my body. My muscles got thicker… denser.
And I was using heavier and heavier weights each week. All thanks to these simple
muscle building tips I had executed!
As soon as those first 20 pounds came, I felt INVINCIBLE…
“Over 4 months I gained another 20 pounds

and became the talk of the gym!”
I began competing in Natural Fitness Model shows.
In my very first show I finished 17th. Next show I

finished 5th. And just recently, I was 1st place at the
Canadian Fitness Model Championships in Windsor,
Ontario. In June 2008 I placed 3rd at the Canadian
Fitness Model Championships and I’m preparing for
my next show in April 2011!
Let me stress… this is “Natural” fitness.
“No steroids, no special supplements and no

endless hours in the gym!”
I started testing out this muscle building/weight

gain and fat loss formula on all my private clients.
Males, females, athletes, non-athletes, skinny, After 6 months
of training
overweight, young, old and everyone in between.
18
The results were so over-the-top, I got a reputation as the “transformation
specialist” because everyone I worked with started bulking up fast and getting
super shredded.
Other trainers joked… “Vince is about to do another ‘extreme makeover!” Over

the course of 5 years of running a personal training department of a dozen full time
trainers I became the most sought after trainer in my club… and eventually my city.
That is because I know the secrets!
This is the shocking reality…
Knowing what I know, I can confidently say that almost everyone who you see at
the gym is DEAD WRONG about how to train and eat to build muscle mass.
Click Here To Check Out MORE

Vince Del Monte Success Stories Since May 2006
Here’s the most important part:
All my trainees are simply ordinary people, with average genetic potential. And
every single one of them got these extraordinary results using no drugs at all.
If average people like them can fulfill their dreams, there is no reason you can’t as well!
Whether you are young or old. Short or tall. Skinny or really skinny. Or skinny with a
pot belly. It doesn’t matter!
19
At the end of this report I’ll show you how you can get your hands on my
No Nonsense Muscle Building system…
Averaging only 3 hours of weight training per week!

Performing only 2-4 unique muscle crunching sets!
Training each muscle only 2 times every 5 days!
All in less than 6 months!
GUARANTEED!
Fast forward to 2010, five years since I released No Nonsense Muscle Building
and have helped over 30,000 users in over 120 different countries transform
from scrawny-to-brawny, regular-to-ripped and fat-to-fit. Today I devote all my
time, efforts, resources to help others live the life of their dreams by beginning to
transform their body first.
So here I am. Through the power of

the Internet and my humble “Skinny
Vinny” transformation story at
www. VinceDelMonteFitness. com ,
I have helped thousands of muscle-
seeking enthusiasts maximize their
size and strength without drugs,
bogus supplements and training less
than before.
And it’s all done with an underlying

theme of no nonsense, no hype and
no BS…
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The Art of No Nonsense
Look, let’s be honest. There’s so much hype, lies and scams in the bodybuilding
world and far too much conflicting advice. Information-overload.
This report is not meant to overwhelm you with hundreds of pages of overhyped
promises, academic debate and confusing theories. I’m not going to try and impress
you with technical mumbo-jumbo.
It’s all about keeping it simple and relying on the basic info that has worked for
top physiques since the 60s and 70s. No Nonsense baby!
I have half a dozen paid programs

that go into step-by-step detail
about workouts, nutrition and
supplements. But today I want to
share my favorite 7 steps that will
have an instant impact on your
muscle size and strength.
I’ll be honest, you might look at

some of these strategies below
and say, “I knew that”. However
there is a big difference between
knowing what to do and actually
DOING IT.
True knowledge results

in behavior change and
transformation. So to be frank,
if you don’t have new muscle
mass or strength to show for the
knowledge below, you don’t really
know it.
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Let that be a friendly wake-up call to take responsibility of your body, results and
life (and maybe even a kick in your butt too).
You’ll also find your No Nonsense Action Step after each section so that you can
take IMMEDIATE ACTION.
So here they are, in no particular order, and here to save you from a skinny body,
lame life and wimpy future!
I wish you nothing less than an attention-grabbing body…
Vince Del Monte

Author, No Nonsense Muscle Building
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Muscle Maximizer #1
Set A Deadline
My father always told me, “Goals without deadlines are simply dreams.”
Prior to making a true commitment, most

people train on sporadic schedules whenever
they feel like it.
They also attain the attitude of “Well, it

would be nice if I was able to tone up in the
process.” What kind of lame approach is that
to achieving your goals?
Do you think Arnold, Lee Haney, and Ronnie

Coleman wake up each day and say, “I’m going
to try and get to the gym today, and we’ll
see how I feel if I get there, and maybe train
some upper body and hopefully build some
muscle...” YEAH RIGHT!
The instant you make a deadline with a goal -

something will shift inside your mind. The clock will start ticking and it will force you
to focus.
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GOALS WITHOUT DEADLINES ARE
FAR LESS EMPOWERING, MOTIVATING
AND POWERFUL COMPARED TO GOALS
WITH DEADLINES.
Essentially, deadlines are like a gun to the head!
What goals do you have that do not have

deadlines? You probably want to build some
muscle or lose some fat when the time is right.
However, these are just goals without deadlines.
Once you have a deadline, all sorts of things will

start to happen that would not have happened
otherwise. Big goals require incremental sacrifice.
They require daily attention. And in my opinion,
they are accomplished because of these deadlines.
Think about the power of deadlines in your own life. Think about every significant
accomplishment or milestone you’ve achieved in your own life with the use of
deadlines. I bet you were unaware of some of them:
Booking the dates for a vacation.
12-week physique transformation contests.
The day of your wedding forces you to ensure it’s a go.
Join a class to learn a new language.
Getting shopping done before Christmas day.
Completing a final report by a specific day.
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Graduating through school with exam days.
Final day for a job application.
24-hour sale forces you to make a decision fast.
Notice that all of these deadlines are linked to an associated reward. It’s usually
encouraging to know that if you meet your deadline it will be acknowledged and
rewarded. Deadlines act as positive pressure, time-limits, and cut-off dates to
ensure a goal or promise is fulfilled or achieved. In the absence of a deadline, your
fitness goals will not probe you or spur you on towards the finish line.
NO NONSENSE ACTION STEP #1
Set a deadline to have this report read.
Better yet, set a deadline to apply each individual section of this report. Do you
want to build 5 pounds of muscle? Set a deadline.
Do you want to compete? Pick a show and register today.
Do you want to gain 50 pounds of muscle? Set a deadline.
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MUSCLE MAXIMIZER #2
Get Rid Of These Muscle Robbing Foods
SODAS AND JUICE - excluding or including can be the difference between

doubling, tripling and quadrupling your muscle size and strength. Sodas and juice
full of sugar or artificial sweeteners often contain artificial colors and flavors and
other chemicals you probably can’t even pronounce (that should be a hint it’s not
healthy).
Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass
of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has
about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff
usually has preservatives added to it.
Go ahead and read for yourself on your next ‘healthy’ fruit juice the amount of
sugar. You have two ingredients- sugar and water (plus a bunch of ingredients you
can’t even pronounce!)
HIGH FAT PROCESSED MEAT - sausage, pepperoni, bacon and related foods are
loaded with the type of fat that will shorten your lifespan, and are also loaded with
sodium. Don’t confuse these for good sources of protein.
Many of these foods, especially cured meats such as bacon and hot dogs, use
nitrates to preserve color and maintain microbial safety. Nitrate is harmless, but
when converted to nitrite, can form nitrosamines; a powerful cancer-causing
chemical in your body. Whenever possible, look for nitrate-free preserved meats.
When you do eat foods containing nitrates, take Vitamin C, as it’s known to inhibit
the conversion to nitrosamines in your stomach.
FROZEN DESSERTS AND ICE CREAM - again, more sugar to transform your six
pack into a keg. Sugar and oil-laden sauces – whether it is ketchup, barbecue or
horseradish sauce - the majority of nice packaged sauces are quick injections of
spiced-up high fructose corn syrup.
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You’re better off spicing up your meals naturally without all the sugar and extra
empty calories.
MOST PROCESSED FOODS – make sure your warning sirens go off when you see
anything packaged in colorful wrappers, boxes, bags or containers. These foods
promote “healthiness” but fail to admit the degree of processing it went through.
Do your own experiment - next time you are unsure of a processed food just take
a look at the ingredient list.
If you see more than 5 ingredients that you cannot pronounce then you have
to wonder what the heck you are putting in your body.
Most of these foods have an exhaustive list of “fillers” that preserve the shelf life
and have nothing to do with nutrient value. Avoid this stuff at all cost!
COOKIES - refer to the above.
CRACKERS - refer to the above but you get to choke down a mouthful of sodium too.
WHITE FLOUR PRODUCTS - like white bread and bagels - manufacturers first
remove the wheat seed’s bran, its six outer layers, and the germ, which results in
more than 75% of the vitamins and minerals being lost and over 95% of the fiber
being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give
the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium
carbonate to make it feel and look more improved for the customer. An anti-aging
salt that I do not even know how to spell or pronounce is added to the final stage.
A few synthetic nutrients are then added back into the white flour and labeled
“enriched”, but in reality there has been no real ‘enrichment’ of the original product,
only deception and destruction. Did you know that rats will die within seven to 10
days after being put a diet of white flour?
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BAKING SUPPLIES - more chemicals to wreak havoc on the human body.
POTATO CHIPS - a cumulative batch of chemicals to put an enormous amount of

strain on the pancreas, which is forced to protect your body from these chemicals.
Bottom line: if it’s packaged, boxed or wrapped, it can’t be good for you.
MYSTERY FOOD IN ROTTING TUPPERWARE CONTAINERS - even though Aunt

Wilma makes a mean turkey dinner and has supplied you with leftovers until next
Christmas, there is no reason to test its life span! Do an inventory once a week and
chuck any foods that have exhausted their expiration date.
Go into your cupboards and perform a wide sweep of your arm to knock all these
foods into the garbage bin. It’s that simple.
Never shop for these foods again. Never bring them into your home again. You’re
home is your haven, a place of safety and protection. If you’re getting fat in your
own home, you should be embarrassed of yourself because you’re the only person
who has the keys to your front door!
How’s that for no nonsense?
I support you and refuse to sugar coat the truth on why people don’t achieve
their physique goals. I want you to get your best body ever so be prepared to not
show like the rest of the population if you don’t want to look like the rest of the
population!
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MUSCLE MAXIMIZER #3
Add These Muscle Gaining Foods
Since your fridge is probably looking bare like your college days, it’s time to stock
it up so that even Chef Pasquale would be very happy.
Again, this is not the David Letterman Top 10 list but it is a very good start to being
fully prepared to having the ammunition required to build massive muscle.
ADD THESE FOODS TO YOUR KITCHEN
BEVERAGES - Get ready to start drinking a lot of water. I am a 215 pound male and
drink at least 4-5 liters of water each day. I like to start my morning with 1.5 liters
before I do anything else.
Invest in filtered water and avoid tap water if you know your local area comes from
poor sources. Also, drink 2-3 cups of green tea a day for its high antioxidant profile
and more than a handful of health reasons. Chuck the killer fruit juices and soda!
I personally don’t respond well to any form of milk (just ask my wife to verify
this ugly truth) so don’t drink it for that reason alone. Dairy products are highly
individualized and a hot topic amongst nutritionists that I don’t personally care
to debate. My body doesn’t like milk so I don’t drink it.
BONELESS CHICKEN BREASTS – If your budge permits, aim for free-range

chickens (organically raised) as the most superior choice. If you cannot afford these
regularly than go for the grain-fed, store-bought type because they carry minimal
body fat.
COOKING SPRAY - Only buy the ones made from canola or olive oil.
CHEESE - Typically the cheeses that have a stronger taste will serve more purposes.
They have a better protein and fatty-acid profile and they provide more taste to
your food. Cheese is higher in fat so use it in moderation and aim for a variety of
29
cheeses, such as feta, goat, Havarti, aged white cheddar and Parmesan.
DRIED FRUIT - This is a great source of easy calories. Just a small handful of
some dried fruit has the same amount of calories as a large apple. If you’re trying
to gain weight, then dried fruit can work to your advantage, but if you are trying
to lose weight then be very cautious. Good sources are currants, dates, pears,
mango, apples, and banana. Just don’t eat the extrasweetened ones loaded with
hydrogenated oils as an additive.
EGGS - Omega 3 eggs should always be chosen because they are laid by chickens
that were fed a diet rich in ground flaxseed. Eggs are probably my favorite muscle
building protein. I cook a dozen hard boiled eggs each morning and leave them
in the fridge, they are almost just as convenient as a protein shake and far more
nutritious.
EGG WHITES - Egg whites can be a little pricey if you buy them in the cartons, but
can save you the headache and mess of cracking and storing half your fridge with
egg carton boxes.
Instead, buy a few cartons of pasteurized egg whites that are a great substitute
to top off an omelet with some high quality protein. Egg whites are also great to
throw into protein shakes, but don’t be surprised if your significant other runs away
because of wicked stink bombs.
EXTRA LEAN GROUND SIRLOIN - Always go for the leanest sources available. Your
local grocery store should meet your requirements but feel free to venture down to
a farmer’s market and go for grass-fed beef freshly ground. I eat beef at least once
a week and if I’m in a serious bulking phase I’ll have it two or three times a week.
FRUIT - Always go for an assortment of colors and make sure your fridge is always
stocked with fresh fruit. I typically shop for seasonal fruit from a quality perspective
and cost perspective. If you can, go for local and organically grown produce.
Examples are apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries,
mango, oranges, tangerines, and pineapple.
30
EXTRA VIRGIN OLIVE OIL - 100% dark extra virgin olive oil is loaded with
antioxidants, is an easy source of calories and can be used with salads and sauces.
Use very MINIMAL amounts for cooking.
GREEN TEA - Go for the one without any extra flavoring or fillers. An organic green
tea without any extra herbs is the best.
GRAINS - Here is some safe ammunition on the grain side: oats (not the instant
oatmeal loaded with sugar), oat bran, whole flaxseed, quinoa, whole barley and
wheat bran. Instead of buying unhealthy weight gainer shakes, I often create my
own by blending cooked oatmeal into a protein shake with a banana and natural
peanut butter. This is an excellent muscle gaining meal replacement.
LEAN TURKEY AND CHICKEN SAUSAGE - This is great to mix things up, and
while you might not want to buy this all the time there is nothing wrong with the
occasional street meat!
I personally don’t eat much turkey or chicken sausage but it’s certainly a better
option than the processed meats.
LEGUMES - Kidney beans, split peas, chickpeas and lentils are excellent sources
of fiber and a great addition to your arsenal.
MEAT, POULTRY AND FISH - There are many exotic selections to choose from
and the best advice I can give is VARIETY! Eat a wide assortment and do not limit
yourself to one shopping center. Rotate your shopping trips to farmers markets,
the super- size grocery store and smaller grocery stores. Each will carry a different
selection of meats.
MIXED NUTS - These are easy calories and a great source of good fat to balance
out your meals. The best sources are walnuts, almonds, cashews, pecans and
peanuts.
31
SAUCES AND CONDIMENTS - There are many options that will enhance your taste
buds while not counteracting the nutrient profile of the meal. Here are some safe
bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking
wine, red wine, raspberry vinegar and flavored flax oil.
SALMON -Genuine wild salmon is better than farmed salmon because you will
benefit from its higher quality Omega-3 profile and absence of mercury and toxins.
SPICES - Here is where the fun comes in. You don’t have to be a gourmet chef to
know how to use certain spice combinations but it may take some experimentation.
Consider this free food and customize your spices to your dish. Focusing on just
some of the basics like sea salt, pepper, fresh garlic, basil, oregano, chili powder,
and cinnamon will bring your food to life.
VEGETABLES - If you know which aisle the chips and cookies are in better than
where the fresh produce section is, then we have some work to do. You should be
able to pick your vegetables from your local food market with your eyes closed.
This should be the one section in the grocery store you are more familiar with than
any other. Here are your staples: spinach, broccoli, peppers, asparagus, tomatoes,
mushrooms, onions, cucumbers, celery and carrots. Try and aim for the colors of
the rainbow - the more variety the better.
Grab a pen and paper and write down all of these foods, grab your keys, jump in
the car and drive to your local grocery store and restock your fridge.
Always keep an eye on your fridge for when you’re running low on supplies and
schedule a time for groceries when you anticipate being out of stock of your
essentials above. You’ll never have an excuse for not being equipped again.
32
Muscle Maximizer #4
Avoid Over Training
Here are 3 RULES to follow to monitor over-training:
1. The weight did not increase.
Aim for a 5% increase every two weeks for compound exercises. Ensure your
weights goes up 5% every 2-4 weeks for isolation exercises.
Building more muscle is about progressive overload.
If you begin your workout and realize that you are not going to be able to lift more
weight, literally pack and go home or turn the workout into a stretching and/or light
cardio session. You have not recovered yet.
2. The reps did not increase.
If you are using the same weight as

the previous workout (this is okay)
then you’d better be able to lift
more reps.
3. If it takes you longer

to perform the workout.
Progress is driven by intensity

of muscular output. Intensity is
a function of time.
So even if you do the same number

of reps and the same amount of
weight but you achieved it in a
33
shorter period of time then your intensity has increased.
And the reverse also holds true. If it takes longer, then you have not fully recovered
and this will delay the recovery process because you are in the hole deeper. Lower
intensity cannot build new muscle.
Incorporate a recharge phase into your program if you have been training longer
than 12 weeks consistently. I strongly suggest that you take at least one week off
without any training whatsoever. This is extremely critical because if you don’t,
you will bring residual fatigue into a new routine
When you invest in No Nonsense Muscle Building, I need not just your muscles,
but your immune, hormonal and central nervous systems, which are taxed harder
and have slower recovery rates than your muscles – or else you will be starting my
program in an overtrained state.
You will be amazed at how you feel once you have fully recuperated and begin this
new muscle-building routine.
34
MUSCLE MAXIMIZER #5
Avoid Relying On Nutritional Supplements
I bet you didn’t see this one coming! Virtually every bodybuilding magazine and
website is disguised as a supplement catalog –beware. These are the sites that do
give out decent information but realize these sites are financed by creating articles
that redirect back to their supplement store where they make commission (unless
they are selling their own product).
I don’t need to tell you about the bodybuilding magazines – they are owned by the
supplements companies so their sole purpose for existence is to sell supplements!
Now that does not mean that every supplement is not worth considering,
unhealthy or a waste of money so - this section is not designed to discourage
the use of supplements but rather to understand their overall effectiveness and
whether you’re a good candidate for them.
Assuming your training, nutrition, lifestyle, and sleep habits are operating on the
optimal end of the spectrum, introducing supplements will make a 10% difference,
which can be a significant difference if you’re been training for a few years, like
myself.
Generally I would say they make a 1-2 % difference because they only work in
synergy when your training, nutrition and lifestyle are dialed in – and for most guys
taking supplements, this is not the case.
You will be more successful taking your fitness to the next level by mastering
the training techniques, recovery techniques and nutrition habits that
I share in this report and my No Nonsense Muscle Building book.
35
Supplements that I used to go from
149-pounds to 190-pounds of muscle –
my first muscle building transformation:
Multi Vitamin
Essential Fatty Acid’s (Omega-3 fish oils)
Protein Powder
Greens Product
Creatine
Supplements I used to go from 190-pounds to 210-pounds

of muscle – my second muscle building transformation:
ZMA
Fish Oils
Protein Powder
Creatine
Greens
Multi Vitamin
Pre Workout Drink
In my book, No Nonsense Muscle Building I reveal specific dosages, brands and

products that have been proven safe, pure and effective and that I endorse to my
clients, readers, family and myself.
36
My biggest concern with many supplements is that they are loaded with artificial
flavoring, preservatives and lots of chemicals. Shakes are certainly convenient and
may assist you in reaching your goal calories but do not kid yourself into believing
that they will have the same anabolic effect as food. Don’t let any supplement ad
convince you otherwise!
Dumping chemicals, artificial colors, flavoring, sugars, sweeteners, and preservatives

into your body basically turns your insides into a toxic waste dump! And did you
know that this toxic waste loves to attach itself to your fat stores, making it even
harder to get rid of body fat? You can imagine how much harder it will be to build
massive muscle in a toxic environment. What goes in must come out.
Put garbage in and garbage will come out in the form of decreased energy, slow
recovery, poor appetite, poor sleep and poor attitude – all elements critical for
muscle size and strength.
When was the last time an athlete won, or a medal was won, or a team won on
pills, powders and shakes? Never! Nutritional supplements – not even food – will
stimulate muscle growth. But exercise does.
Begin by investing in a high quality multi vitamin which contains the recommended
vitamins, minerals to ensure you exceed your daily nutritional goals.
Also invest in an omega 3 supplement outrageously high in EPA and DHA (800mg
and 400mg respectively) to improve brain function, cardiovascular health and
reduce joint inflammation.
Finally, invest in an elite protein that has a unique blend of proteins (whey, casein,
milk and egg isolates), essential fats and digestive enzymes to ensure you’re getting
a variety of delivery rates.
37
You can get all these products at
www. BlueStarNutritionals. com

or
www. VinceDelMonteNutrition. com
I rotate my supplement use between these two companies. Rotating your

supplements is really good idea, just like you rotate your training and foods, you
should rotate your supplements.
38
MUSCLE MAXIMIZER #6
Apply a “Control – Power- Squeeze” Tempo
Technically this is called the 4-2-1 tempo and a critical ingredient as part of the
The No Nonsense Muscle Growth formula…
MAXIMUM TENSION + MAXIMIUM LOAD + LESS TIME = INSANE MUSCLE GAIN
You’ll notice this report does not include a training program with reps and sets and
exercises and there is was a specific reason for that.
I want you to focus on how to train, not just what to train.
Reps, sets and exercise selection often times have little to do with why you’re not
gaining muscle.
The majority of people in the

gym train like weight lifters not
bodybuilders. Weight lifters focus
on counting reps, moving weight
and completing sets. There is no
conscious effort about isolating
the muscle; selectively recruiting
it from its point of initiation and
concentrating on making the muscle
do the work.
Bottom line, if you’re not getting an

enormous skin-stretching pump that
feels like you’re muscles are going to
explode or rip apart, you’re probably
wasting a lot of time in the gym
39
Bodybuilders focus on isolating a bodypart, breaking down the tissue, pumping
blood into the target muscle and ensure no momentum is involved in the lift – they
are truly working their muscles hence the word “body building”
It’s okay to call yourself a bodybuilder even if you’re a 65-year old lady. Bodybuilders
are people who want to build muscle and burn fat, so if those are your two goals –
you’re a BODYBUILDER.
It doesn’t mean you need to compete or pose in front of the mirror but it does mean
you should adopt many bodybuilding style principles and starting with lifting speed
is a tremendous start.
Let’s take a closer look at lifting speed and why you should be concerned with it:
MAXIMIZE TENSION:
A QUICK HISTROY LESSON ON “TIME UNDER TENSION”
In the year 2000, Charles Poliquin first popularized the concept. He suggested a
new training variable that would help influence training response by measuring how
long a muscle was ‘under tension’ during an exercise by using a stopwatch. Ian King,
an Australian strength coach furthered the concept by using a numerical system.
An example of this system might look like this:
4 -2 -1
Which means the weight is lowered in 4 seconds, paused for 2 seconds and lifted in
1 second. This would be considered the ‘tempo’ or ‘timing.’ Each tempo would reflect
a different training response. So using this tempo for 10 reps would equal a total
time under tension of 7 seconds X 10 reps = 70 seconds
I prefer to describe 4-2-1 like:
CONTROL – STRETCH - POWER
40
You will lower the weight with control (eccentric phase), stretch the muscle at the
bottom, lift the weight with powerful force (concentric phase).
I hate counting in my head while I’m training and these words are better cues and
reminders to my lifting speed during each rep.
What happens to the body based on different speeds?
Neural adaptations refer to increased central nervous system functions, such

as an increased ability to recruit muscle fibers and increase coordination between
different muscles. Neural training is another name for strength training, power
training, or speed training.
Metabolic adaptations refer to a change in body structure, such as an increase in

muscle fiber size and other connective tissues, increased substrate stores giving a
‘fuller’ look, increased size and function of blood vessels etc. Metabolic training is
a technical way to say muscle building or hypertrophy (muscle growth).
Charles Poliquin, a strength and conditioning coach, has come up with these
numbers as a guide to help determine TUT
1. If you train for relative strength, TUT [time-under-tension] should be under

20 seconds.
2. If you train for size and strength, TUT should be around 40-70 seconds.
These numbers are based on a full set. In other words your TUT should total
between 40-70 seconds per set for hypertrophy, which is what most of us are
looking for. Growth!
Tonight or tomorrow while you’re at the gym, I don’t care which program you’re
following, I want you to simply follow the 4-2-1 tempo prescribed above.
41
To clarify 4-2-1: All the numbers refer to seconds. The first number relates to the
eccentric (lowering) phase. The second or middle number to the pause or stretch
duration between the eccentric and concentric contraction. The third number refers
to the concentric (curling or pushing) phase.
The fact that the first number always refers to the eccentric contraction can cause
some confusion in the trainee as a percentage of strength exercises commence with
the concentric contraction, especially the pulling movements such as the chin ups.
However, once they become familiar with the system it works excellently. In brief,
most pushing movements commence with the eccentric contraction, and most
pulling movements commence with the concentric contraction.
Just remember:
CONTROL – STRETCH - POWER
42
MUSCLE MAXIMIZER #7
Buy Into the No Nonsense Philosophies…
No Nonsense Philosophy #1: “Shut Up And Train.”
At some point you’re going to have to stop talking about it, stop reading the forums,
stop analyzing the details, stop thinking about it and do some balls-to-the-wall
training. You’ll sweat. You’ll hurt. You’ll push. You’ll lift heavy weights. You’ll do
high reps. You’ll suck for air. You might collapse… even puke. Your muscles will
beg for mercy. You’ll question your sanity. This is when you’ll see results. This is
No Nonsense Muscle Building. Will you step up?
No Nonsense Philosophy #2: “Get In The Hurtbox… Or Go Home.”
Building size and strength is no joke and is not for complainers or crybabies. You
don’t hit the gym to make friends. You are not here to stare at chicks or pick up
phone numbers. You’re not here to relieve some stress. You know why you’re
here. To put your muscles in the hurt box or get the heck out of the gym because
you’re wasting space. Every workout is an opportunity to outperform your previous
workouts performance to give birth to new muscle size and strength. This is No
Nonsense Muscle Building. Will you step up?
No Nonsense Philosophy #3: “The Way You Train Reveals Your True Character.”
Pushing weights is like a full frontal mirror. Character is who you are when no one
is looking. How do you train when no one is looking? Look at every day you train
as your last. Each rep, each set, every plate matters. If you have time to talk in the
gym, I doubt you’re serious. You should only care about moving weight and lots of it.
Nothing else. This is serious. This is No Nonsense Muscle Building. Will you step up?
43
YOU WANT TO KNOW
THE SECRET?
You want to know the secret? The secret to getting size and strength? Friend,
there are no friggin secrets. Sorry. People always want that secret exercise, secret
diet, or little secret pill. All the stuff that works is right out in front of your face. You
just got to open up your eyes to see it. There aren’t any short cuts or any free passes.
You got to roll the dice and move one step at a time.
Everything that is good and worth

doing takes time and effort. So
don’t waste your time looking for
that secret, because you will find
yourself treading water.
Here is what a little birdie told me

once, take it back to the basics.
Basic training, basic nutrition and
basic supplementation is the way
to go. Let’s face it the basic stuff
works. That is why you need to
make sure your basics are covered
from front to back.
44
YOUR NEXT SHOTTEPS…
I really enjoyed putting together this special report for you and I hope you picked
up some new insights and action steps.
Remember, knowledge isn’t knowledge unless you act on it and have something
to show for it.
I strongly encourage you to take immediate, decisive action on your 7-brand new
strategies (some of them had multiply tips in one). Focus on taking action on at
least one strategy and you will see your muscle double in a few short weeks or
month, not years.
As you begin to incorporate all the strategies, you will see new muscle size and
strength explode off your body and your friends will stare at you awe-struck.
If you enjoyed this report, I have so much more killer info waiting for you at
my blog including videos, articles, interviews and discussion forums.
I look forward to working with you and hearing about your success story!
To your ripped and muscular body,
Vince Del Monte
P.S. If you’re ready to have me as your coach and double your muscle, be sure
to watch my entire muscle building presentation by CLICKING HERE.
45
VInCe DeL MonTe:
WhAT’S ThIS guY ALL ABouT?
“Skinny Vinny” “The Skinny Guy Saviour”
Read my strange but true story...
Hi there, this is Vince Del Monte, and I’m really excited that you grabbed this report
because you probably want to know why my strange but true story has anything
to do with you.
You see, if you told me 10 years ago that I would become a muscle-building expert
and author, I would have rolled my eyes and said, “Whatever...”
Why?
First off, I used to be nicknamed “Skinny Vinny” all through high school. I mean
I was 149 pounds at 6 feet tall. I was weak, scrawny, a pushover around guys,
and awkward with girls.
46
I was the guy who went unnoticed in the room and hated taking my shirt off at
the pool or beach, especially when I went to university and ended up becoming
roommates with a bunch of the biggest and most ripped guys on campus.
I’ll tell you about my buff and ripped college buddies in a moment...
The worst thing about being skinny is that no one cares! I felt like I was a part of the
“Skinny Silent Society” (I just made that term up) and wasn’t allowed to complain.
What people didn’t know was that I suffered just like the overweight dude at the
beach who was afraid to take his shirt off. Whether you are too skinny or too chubby,
I know your pain.
If it wasn’t for my father, who introduced me and my two younger brothers to

the world of long distance running, I don’t know how I would have survived the
embarrassment and insecurity I suffered from being so damn skinny.
Fortunately, I became very fast at long and middle distance running and found
my identity as one of those lean, mean, running machines.
I ran competitively from the age of 14 until my college eligibility ran out at 22.
I had just finished a four year Kinesiology Degree (health sciences) at the University
of Western Ontario, and it was time to enter the real world.
After living with these guys, you can imagine how badly I wanted to have everything
they had.
Girls. Power. Recognition. Confidence. Pride. Respect. And they were pretty darned
fit too...
And it was all because of the MUSCLE.
But my luck was about to change...
47
I met my Skinny Guy Savior, a natural pro-bodybuilder, from my church (of all
places), who took me under his wing.
I told him about the training program I was following from Muscle and Fitness, and
he laughed. He told me to burn all my fitness magazines, and to stop wasting my
money on supplements. But the best advice he gave me was, “Stop over-killing your
muscles...”
I started eating and training exactly how he told me.
I had no idea how big and muscular I could get, but after the first month I had
gained 20 pounds of lean muscle mass!
I landed a date with the hottest Italian brunette at my gym! My buddies couldn’t
believe how fast I had changed, right before their eyes. My Mom thought I was on
steroids and started saying, “Don’t get any bigger...” No one was calling me “Skinny
Vinny” anymore.
Over the course of six months I went from a 149 pound scrawny distance runner to
190 pounds of solid muscle, with around 10% body fat. I wasn’t the biggest guy in
the gym but I literally felt like a new man. I felt unstoppable.
That was around the same time my personal training career started to explode....
Just like you, I wanted everything I thought I couldn’t have.
All the trainers at my gym quickly labeled me as the “the transformation specialist,”
because I was working with guys and gals, young and old, beginners and athletes,
who also started getting near perfect bodies after using the same system my Savior
shared with me.
I was happy making decent money working at the gym, and because of the new
muscle on my body I was feeling great and I was confident in any situation. I became
“the fitness guy” in my group of friends, and I found a new identity in my new body.
48
Skinny Vinny was dead and Vin-Sanity was alive! That was the nickname I earned
from a trainer at my gym after we trained together.
I had no interest in writing a book or making a website. I was pretty happy just
servicing the 40+ clients I had at my local gym, but my clients, friends and fellow
trainers kept bugging me to make my system available to the world.
I finally gave in and launched No-Nonsense Muscle Building: Skinny Guy Secrets To
Insane Muscle Gain in May 2006. I have sold more than 20,000 copies of my book to
customers in more than 120 different countries!
I continued to be one of the most sought out fitness professionals in my area, a

regular contributor to Men’s Fitness and Men’s Health Magazine, and an Advisory
Member for Maximum Fitness Magazine.
I’m also a regular contributor to dozens of online and offline magazines. In 2005,
I ventured into the fitness-modeling world and won the Canadian Fitness Model
Champion- ships. In June 2008, I competed again and placed 3rd at the World
Fitness Model Championships.
As of today, as per Clickbank.com, a site that ranks all the top programs in the world,
No Nonsense Muscle Building is the number one book on the Internet. Who would
have ever thought, eh?
I say “eh” a lot since I’m Canadian. A few interesting things about me: I grew up in a
very strong, faith-based home, have a huge Italian family, love to travel, watch loads
of movies, listen to lots of house music, and have a massive business and fitness
library of books. I am recently married to the lovely Flavia who is also a fitness
professional.
Over the past six years I’ve fallen in love with the NATURAL bodybuilding and
fitness lifestyle, and continue to practice what I preach. I am always releasing
new programs and systems to give you a brand new body and brand new life.
49
I’m blessed to have discovered my higher calling as a fitness professional who
services the skinny guy and gal, so you don’t have to make the same mistakes I did,
mistakes that many guys and gals are still making today. I really want to shortcut
your journey to success and get you a near-perfect body in the next few months.
So that’s my story. I look forward to being a part of your “story.”
Please head on over to www. VinceDelMonteFitness. com to sign up for my free

newsletter so we can stay in contact. I’ll email you my latest and best muscle-
building and fat-burning tricks and tips every few days.
Vince Del Monte
P.S. Join my Facebook Fan Page and hook yourself up with 3 additional free gifts!
www. VinceDelMonteFanPage. com
50
Want some more free gifts?
Visit my You Tube Channel:
youtube. com/vincedelmonte
51
Insane Muscle Gain
free e-report
The Top 20 Ways To screW Up In The GyM
Learn How To Sidestep These Suicide Training
Errors While Trying To Build Muscle...
by Vince DelMonte, Author of No-Nonsense Muscle Building
About The Author have a rock-hard, muscular and ries inspired the creation of No
Vince DelMonte ripped physique while still be- Nonsense Muscle Building, the
ing fit and functional. Internet’s number one rated
If you have never heard of me
After meeting my muscle-build- muscle building program of it’s
before than you’re in for a
ing “saviour,” I went on to gain- time found at www.VinceDel-
treat! Growing up as an awk-
ing 41 lbs of rock-hard muscle MonteFitness.com (as ranked
ward, skinny, endurance ath-
in six months, which lead to my by Clickbank.com). It is the
lete, I earned the nick-name
transformation being featured only program that you can find
Skinny Vinny and believed I
all over the Internet as well as that is endorsed by the Inter-
had no muscle friendly genes
the International fitness maga- net’s most reputable sources.
whatsoever. You can consider
me a regular guy, with horrible zine, Maximum Fitness. Each day, I receive dozens of
bodybuilding genetics and a For five years I ran a personal unsolicited success stories and
super charged metabolism. training department, in Ham- spectacular before and after
ilton Ontario, of 15 full time pictures from real-life users of
After a tragic event in his life, I
trainers and became the most the program, many that you
retired from long distance run-
sought out trainer in my area. can read and view for yourself
ning and entered the world of
I entered the world of fitness on my website.
natural bodybuilding (although
I never saw myself as a body- modeling a few years ago and I trust that my personal trans-
builder per se). I just wanted in my 3rd show ever, became formation story, my reputation,
to look good for the ladies (I a national fitness model cham- the expert endorsements and
was 22 and single at the time), pion. Currently I write for Men’s my client success stories are
and be “that guy” who turned Fitness Magazine and I am on enough to reassure this program
heads on the streets, at the the Advisory Team for Maximum is not another trend or scam
beach and in the gym. Fitness Magazine. and is the top rated muscle
Do a Google search on my name building on the Internet for a
I wanted to be “that guy” who
and you’ll see that I am a real reason!
people starred at while he
trained and “that guy” who person, my website is not a I see no reason why you can not
people approached and said, scam and that I can and want build the body of your dreams
“What should I do to look like to help you achieve your lean- unless you are not truly com-
you?” I wanted to prove that est and most muscular physique mitted to your goals and not
any regular guy with horrible ever! willing to put in the effort.
genetics, no matter what your My personal success story and
age, could build muscle and thousands of client success sto-
1
Introduction HOW TO AVOID
Can I ask you a couple of OVERTRAINING
honest questions?
WITHOUT
Who in the last 10 years has influenced
you the most with regards to how to train? DRUGS:
Where have you and where has everyone
else learned how to build muscle? • Never perform more than 4-12 TOTAL
work sets per workout. Yes, this is far
Would you agree that training for less than performing the bodybuilders’
bodybuilding magazines “general fitness” suggested 12-24 sets per muscle
and websites have results and just group! Unless you are in a contest to
want to decrease see how many sets are possible per
contributed to the bulk of
workout, then your focus should be to
the training information your stress levels
spark the muscle into growth and then
and misinformation then you must go home.
and how to spend every
today? I don’t want to learn to filter out the noise
minute in the gym. Isn’t
be completely critical, and nonsense you are • Never follow a program out of a
that refreshing? popular bodybuilding magazine
but I am sure you would bombarded with each
day and follow a weight – unless you are on steroids. Chest
agree that the majority of
The reality is that there on Monday, Back on Tuesday, Legs on
mainstream bodybuilding training program and meal
is plenty of free advice Wednesday, and so forth. I question
literature caters to the plan designed for you. the workout intensity and recovery
dished out in the gym,
genetically gifted or to the ability if anyone can make weekly gains
which can really roadblock
drug user – which leaves In my muscle building from this conventional approach -that
your gains if taken literally. clearly reflects a blatant acceptance of
the rest of us wandering... course, No-Nonsense
This can begin
“
Muscle tradition without any thought applied.
Everything in life starts
a downward
Today, with the jungle of Building, off as a dream. if you
spiral of making • Never train continuously for longer
conflicting and misleading I share a don’t have that vision than 12 weeks. Hardgainers will
guys believe
messages, I do not want blueprint actually benefit from taking a half week
you’ll never make things they are
”
you to make the same of the most off every sixth week of hard training to
happen.”Gary Strydom ‘hard-gainers’ allow their muscular, neural, hormonal
titanic mistakes and fundamental
when they and immune system to FULLY
training errors that may principles and
are really not. Training recharge. Try this one tip and watch
be costing you hundreds techniques that MUST
for up to 2-hours a day. your strength go through the roof!
of hours in the gym with be executed to gain up to
Taking out a small loan
nothing to show for your 5-pounds of lean muscle • Following 3 sets of 10, 3 sets of 12, 3
for the next supplement
hard earned training mass each month! sets of 8 – any program that begins with
breakthrough and even 3 sets of whatever was clearly copied
efforts. While I was
resorting to drugs. None from someone else and, again, clearly
known as “Skinny Vinny,” Once you master these
of this is recommended or reflects the historical mistake of copying
I also fell into the trap principles you will be
necessary. tradition without any thought applied.
of taking advice from anchored to a proven set Doing 3 sets of whatever for each
unqualified ‘experts’, of criteria required to gain exercise in the workout is a surefire way
I wrote this report to
reading rehashed muscle and gain weight of overtraining.
touch on, in my opinion,
magazines, trading wads progressively without
the most popular and • Never train more than two days in a
of cash for different getting fat. Stack up any
damaging screw-ups row. I question anybody’s recovery
supplements and still information, concept,
used when trying to gain ability to train more than two days in a
got comments like, “You hype or advice against row. It typically takes up to 24 hours to
muscle mass – whether
workout with weights?” these principles – and you fully replenish your glycogen reserves
you want 5-pounds or
Yes, it was frustrating not will never be frustrated, so by taking a day off every two days
50-pounds. you are allowing your energy reserves
knowing how or being confused or disillusioned
ever again. You will know to be replenished and optimized.
able to build muscle.
It’s hard to say with
Unless you are content exactly what to believe
2
absolute certainty if these advanced recovery neglects your unique
screw-ups are having a methods to take charge resting metabolic rate,
smarter negative effect on your of your training and your unique cost of daily
investing : progress, but, generally, accelerate your ability

to recuperate and train
activity, your unique
cost of exercise activity
speaking I’m very
Experience vs. confident that they are. again. and the thermic effect of
food.
Discipline So without further ado, Screw-up #2:
here they are: Not Eating Enough 2. You combine the
Calories And Eating The wrong food at the wrong
The Top 20 ways to s Wrong Calories times. Obviously eating
crew up in the gym! I know you have heard 3000 calories of chips
it before but I will say it and Doritos is not as
Screw-up #1: again – if you are not effective as eating 3000
Fear Of Overtraining eating enough calories, calories of high quality
Overtraining is a result you will NEVER gain carbs, fats and proteins.
weight, no matter what Loremare
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also sit amet,
a few
of training too frequently
you do. THERE IS NO consectetuer adipiscing
critical windows in the elit, sed
and/or too long. Don’t diam nonummy nibh euismod
take a microscope to the WAY AROUND IT! Even day when you must
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definition. Overtraining if you have the perfect consume
magna the majority
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is as simple as that – training routine, you will ofwisi
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nutrients
overtraining. It is a result never grow unless you maximize
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provide your body with the wisi ullamcorper. Et iusto odio
growth.
of one of the following:
proper nutrients. It’s like te ignissim qui blandit praesent
luptatum zzril delenit augue duis
“
• Training too frequently saying you want I train consistently, If you wish to
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or in excess. to build a house ensurefacilisi.
that
sleep 10 hours a night,
• Training too long. but you don’t your muscles
never go partying,
• Inadequate recovery. have enough have enough
never drink, and never fuel to support
bricks, cement
or wood. It will eat junk food...I don’t your workouts,
Mainstream bodybuilding
literature and science
have traditionally focused
be impossible to
build that house.
like it. Jay Cutler
” train intensely,
recover from
on the symptoms rather It’s like trying to buy a workout to workout and,
than on the prevention $100,000 house and you let’s not forget, grow NEW
of them. You often read only have $50,000. It’s muscle, you have to keep
articles on ‘overtraining going to be downright track of what you are
syndrome’ and ‘planned impossible. eating every day.
overtraining’. This is
unnecessary. If you are in Long story short – if you There is no way around
control of the training and are not growing, there it. This is the number
recovery process, if you could be two problems: one reason why skinny
train for predetermined guys never gain weight
periods and recover in 1. You have not applied or why anybody, for that
predetermined ways, energy balance (energy matter, will not make the
then you don’t need to in versus energy out) quality gains that they so
know anything about properly. It is a lot desperately strive for.
‘overtraining syndromes’! trickier than simply
My online muscle multiplying your body
building course does not weight by a factor of
talk about ‘overtraining 18-22 as most authors
syndromes’, but teaches suggest. This factor
3
try and “guess” your way growing again. Imagine
Included in my program to a ripped physique by how muscular you will
is a metabolic growth following a “I eat healthy” be when your intake is
calculator that will do all approach to nutrition. So I 6000 calories! You are
the math and calculations became the first website in complete control of
for you. to release an entire set of how big you get! There
84-day meal plans, which is no guesswork for you
range from 2000 to 6000 whatsoever.
HEALTHY calories to
make the eating process Screw-up #3:
as simplified as possible. Not Sleeping Enough
So how does sleep relate
to the phenomenon of
building big muscles?
The number one reason
You will know exactly getting enough sleep is
how many calories Lorem ipsum
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your body needs on consectetuer adipiscing
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your workout and your rise 30-45 minutes after
non-workout days. The falling asleep,
magna aliquamanderatavolutpatut
metabolic calculator will higher quality of
wisi enim ad minimsleep
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take into consideration growing again. Imagine releases Testosterone.
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be when your intake is
progressively gain muscle 6000 calories! You are whose trips to the gym
dolore te feugait nulla facilisi.
or gain muscle as fast as include
in complete control of oremmore
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possible? It takes into how big you get! There than to pick up the cute
consideration your age, is no guesswork for you receptionist, I would
sex, body fat percentage whatsoever. suggest the optimal 8
and non-exercise activity hours. However, this
level. is a very individualistic
“ Anything you can do

to make you training
measure and as low as 6
hours can be adequate for
harder is a step in the
some.
right direction.
Also, it is rumored that
Mike Mentzer
” every hour of sleep you
get before midnight has
As discussed above,
the equivalent affect of 2
hitting your goals calories
hours sleep. So if you go
is only half the battle. I am
to bed at 10 pm and wake
guessing that you want to You will literally be told
up 6 am, you will feel as
gain clean, lean muscle EXACTLY what to eat
if you have just slept 10
mass? You don’t want to every 2-3 hours in the
hours (not the actual 8
get a damn pot belly in the exact portion sizes and
hours). I have to admit
process to hide your true even how to cook it. Each
that I have experienced
shape?! You must eat plan comes with grocery
higher quality sleep going
clean and healthy calories lists as well. Once your
to bed earlier.
in addition to your caloric gains slow down on
surplus. one meal plan, you start
Take advantage of power
to follow the next one
naps – they are not for
I know how difficult it is to up and instantly start
4
wimps. Professional not grow larger than they Assuming your training,
bodybuilders take them must to accommodate this nutrition, lifestyle and
smarter regularly in the course of a one specific stress. sleep habits are operating
investing : day so there is something

to be said for them. Don’t get me wrong.
on the optimal end of the
spectrum, introducing
Experience vs. 20-minute naps in the Your body will adapt supplements will MAYBE,
middle of the day are said muscularly, neurologically AT BEST, make a 5-10%
Discipline to be the equivalent of a and structurally to this difference. You will be
2-hour sleep. Again, try it specific stress – but it will more successful taking
out and see for yourself. stop and end there. Even your fitness to the next
Naps are extremely if you are increasing reps level by working on your
beneficial if you did not and sets, the muscles training, nutrition and
sleep the night before. will grow minimally, but sleep first. It will also be
there will be NO sufficient easier on your wallet!
Remember, your reason for them to grow
muscles grow when you further because you are Powders are nothing
rest – this is the time still within your natural more than crushed up
between weight-training threshold. food and loaded with
sessions. Sleep is the artificial flavoring and lots
best opportunity to let your So if you want to gain of chemicals to preserve
muscles rest. 2-5 pounds of muscle their shelf life.
Sleep is a powerful tool a year, keep following Shakes are certainly
that costs you nothing! I conventional training convenient and may
teach a simple technique programs because assist you in reaching
that will allow you to they are not made for your goal calories, but do
determine exactly how extraordinary gains. I not ever kid yourself that
much sleep you should be did not gain 41 pounds they will have the same
getting each night in my of muscle over the anabolic effect as food.
recovery chapter. course of six months
by accident and neither Dumping chemicals,
Screw-up #4: did my success stories. artificial colours, flavoring,
Not Training Above Your They gave their muscles sugars, sweeteners and
“
Threshold a reason to Everybody wants to preservatives
The stress must be heavy change by into your body
be a bodybuilder but
enough to exceed the focusing on basically turns it
don’t nobody want to lift
normal threshold of your increasing their into a toxic waste
muscles. Training with current strength no heavy-ass weights. dump! And did
weights at your 60-80%
1 Rep Max (RM) will not
by at least 5%
every 1-2 weeks
Ronnie Coleman
” you know that
this toxic waste
stimulate NEW muscle which I will show you loves to attach itself to
growth. how to do in my 29-week your fat stores, making
programs it even harder to get rid
In other words, if you of body fat? And can
simply want to have the you imagine how much
ability to lift weights to Screw-up #5 harder it will be to build
‘failure’ using 60-80% Relying On massive muscle in a toxic
of your 1 Rep Max, Supplements To Gain environment? What goes
then keep doing this Size in must come out!
because your muscles will Supplements will NOT
accommodate this specific stimulate muscle growth – Put garbage in and
stress. Your muscles will exercise will. garbage will come out
5
in the form of decreased
energy, slow recovery, Screw-up #6 Screw-up #7
smarter poor appetite, poor Low Testosterone Not Making Consistent
investing : sleep and poor attitude Levels

If you are pumping
Strength Gains
Let’s be honest. When
– all elements critical for
Experience vs. muscle building. MASSIVE amounts of was the last time your
anabolic steroids into your strength really went up?
Discipline When was the last time an veins to ARTIFICIALLY
athlete won, or a medal increase testosterone Has your strength
was won, or a team won levels, then stop reading! averaged at least a 5%
on pills, powders and However, if you are a increase from week to
shakes? Never! Don’t get drug-free trainee, what week or even month to
me wrong, there are many you DO need is every month?
time-tested and powerful single secret that will
products that
will enhance Here is a example of a conventional bodybuilding routine.
your recovery, Let’s take a quick look at what’s really happening:
hormonal levels Squats 3 x 10 20% of workout Quads= 60%
and assist in Workout
muscle growth, Leg Press 3 x 10 20% of workout

and I give Leg Extension 3 x 10 20% of workout
you an inside Leg Curls 3 x 10 20% of workout Hams: 20%
look at the
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supplement provide the level of Ifconsectetuer
you are likeadipiscing
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euismod
optimize T-levels safely thetincidunt
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and naturally! the first few months of
your first ever exposure
There are too many tips to bodybuilding. If not –
and tricks to discuss congratulations, I applaud
here, but I would like to you and you are doing
share a few of the most something right. I’m also
common tricks to keep confident in saying that
On top of that I include an your T-levels elevated you made the majority of
entire section dedicated and not dropped to that of your muscular gains in
to the exact supplements the guys in the ‘arts and the first few months that
I personally use and crafts’ club! you began lifting properly.
recommend to my clients Is it safe to say that your
and the ones I have been Training too long, muscular gains leveled
using for years. I will tell lacking true intensity, not off at about the same
you where to buy them, targeting your legs, high time your strength gains
which companies that are stress levels, not enough leveled off? Coincidence?
safe and effective and the monounsaturated fats and Hardly!
exact brands. training at the wrong time
of day, amongst many Your muscular size is
You will literally save over other pitfalls, can lead ALMOST (there are many
hundreds of dollars each T-levels to drop so low other factors we do not
year when you discover that ‘Captain Willy’ will go have time to discuss here)
the few supplements that on permanent vacation. a direct correlation to your
are necessary and the muscle strength. Have
dozens that are useless. you ever seen someone
6
who can bench press, Screw-up #8 your entire workout and
squat or deadlift a few Training Instinctively throwing some random
smarter hundred pounds with a And Listening To Your exercises together and
investing : small physique. Very, Body

Do professional athletes
training until you “feel” like
it’s enough.
very rarely!
Experience vs. and teams practice
instinctively? Do How do you monitor
Discipline Muscle size and strength
are relative to each competitive long-distance your progress? How
other. The stronger athletes train without do you know if you’re
your muscles become their stopwatch? Of gaining or losing overall
the bigger they will be course not! So why strength? How do you
become and vice versa. would someone trying to know what the purpose
Follow a program that build muscle employ an of the workout is? Every
prioritizes improving your ineffective and unproven workout you perform
strength consistently and tool that can lead you should be based on “out
trust that mass will follow! astray? doing” your previous
Loremand
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leading
Both of my 29-week Building muscle is to an end result. My elit, sed
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training schedules leave based on improving workout plans are based
you with zero guesswork the intensity of the onmagna
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and are based on workout progressively formulas to measure
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structure and progression each session. So why your
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defined instincts! Et iusto odio
and tell you exactly which
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muscle groups to train, following this ‘inner
on which days, the exact compass’ that has never Screw-up #9
number of reps, sets and been scientifically verified Focusing
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sit amet.
everything else. Whether to work? Pump
you are young or over 40, The ‘muscle pump’ is
a beginner or advanced, Do you really think described as when you
I’ve got a program for you! your body can decipher put your muscles under
between the intensity of an extended period of
9 reps with 225 lbs in 30 constant tension. As
seconds and 13 reps with your muscles stretch and
185 lbs in 45 seconds? contract they become
Of course not! gorged with
Aside from
“ Bodybuilding is much
like any other sport. To
blood that
makes them
hearing your be successful, you must feel tighter and
muscles dedicate yourself 100% fuller.
yelling at you to your training, diet and
to stop when mental approach. Getting a
the going gets
tough, can you
Arnold Schwarzenegger
” muscle pump is
not necessarily
really interpret which was what causes
more intense? It is one the muscle to grow.
thing to train instinctively Doing 100 reps with a
during a set and squeeze light weight will create a
out an extra few reps huge pump – but does
because you’re feeling this make a muscle grow?
really good today. But I Of course not! Distance
do not advice “winging” runners get a pump in
7
their legs when they sprint oxygen. Lactic acid is a a whole list of other
uphill and do they get big WASTE product and does supplements; think
smarter muscles? Heck, no! NOTHING to build muscle they need to ‘split’ their
investing : weight. workouts into ‘body parts’

and are trying to build
Most bodybuilders swear
Experience vs. by the ‘pump’ and preach Now if you are lifting muscle in an over trained
extremely heavy weights and undernourished
Discipline that you are shuttling
more nutrients into the and achieving a pump, state...and then wonder,
muscle – but is that what then this is a very good ‘Why can’t I gain weight?’
is really happening? indication that you are They have no idea that
making the muscle fibers these programs don’t
Sure it feels great, work fully. I would only work without drugs.
like Arnold says in the use the pump as an These are DRUG routines
unforgettable scene in indicator to reveal how and drug routines don’t
Pumping Iron, but all that well you are ‘targeting’ work for natural guys.
is occurring is a ‘back-up’ the working muscle, not Period.
of blood. The blood is as a guide to mark your
‘stuck’ inside the muscle, success. The modern mainstream
which creates that much bodybuilding magazines
worshiped tight and full Screw-up #10 at the newsstands (and
look. Reading Bodybuilding even mainstream male
Magazines and female fitness
The blood that’s backed Do you think professional magazines are guilty)
up into the muscle has athletes and professional are really just ‘muscle
hit a dead end and has strength training coaches comic books’ written
read bodybuilding at a 6th grade level.
“
nowhere to The weight is the
go. If you magazines? If They glorify drug-using
medium that connects ‘bodybuilders’ and portray
had fresh, so, it is probably
the brain with the only for humor them as the picture of
new blood,
that would muscle. Everybody’s and to see what health. They cleverly
be great, but trying to buy muscle kind of hype their combine two or three
unfortunately these days but it can’t athletes are being rehashed articles, a lot of
you just have exposed to. Do pictures, gimmicks, sex
be done. Building
old, stale you think high and hype to sell this hype
muscle has to be a
blood getting quality, world- to millions. And what do
love affair. That’s what porn-like photo sections
ready for a class athletes
makes muscles grow. and coaches have to do with a muscle-
snooze. That
will NOT help Tom Platz ” follow the advice
found in these
building magazine? The
publishers of some of
you gain
weight or build muscle magazines? And if THEY these magazines beat the
mass! don’t, WHY THE HECK hell out of this marketing
WOULD YOU! Even tactic, with partially nude
The pump that is built though these magazines women with their rears
up by the blood in your may have inspired hanging out of thongs. It
muscles will usually millions, they have done would be nice if men could
occur after you repeat set a better job at misleading pick up a bodybuilding
after set, which results millions. magazine to learn some
in the famous ‘burning’ quality information and
sensation known as It’s unbelievable how not end up getting an
lactic acid. Lactic acid many young guys think erection!
forms in the absence of they need creatine and
8
Supplement companies Screw-up #11 If your biceps can curl
have always been a part Not Keeping A Training 50 lbs but your forearms
smarter of fitness publications Diary are constantly failing
investing : (although it was not Tracking your progress

is mandatory. This is like
first, then what is the
weaker link? Correct,
as blatant in the past)
Experience vs. and now professional your forearms. Will
Discipline marketers “ The path to added

muscle is consuming
sports teams your forearms ever get
stronger and will you ever
are the competing
more calories than the without make further gains on
writers and
the product amount needed to keep keeping score. your biceps if you do not
is no longer a your current Or like runners fix the root problem? No!
magazine but bodyweight unchanged. and swimmers
rather bottles
of pills and
Dorian Yates
” working out
without a
Consider dominance in
quad dominant (squats
protein powders etc. stopwatch. and squat variations)
How do you expect to get exercises versus hip
better? In my opinion, Lorem ipsum
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exercises
I would say almost 70% of
the articles in magazines if you workout without a (deadlifts and deaflift elit, sed
have a marketing purpose logbook, you might not be variations): Surprise,
and it’s even hard to tell that serious and should surprise that your
magna aliquam eratquads
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these days what is an ad reconsider the reasons arewisimore developed than
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and what is a legitimate you workout. Feel free your
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calves! And I alsoEtwould
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not doubt that your calves praesent
- just do not expect any
Bottom line, there are too exceptional gains. and hams are weaker
many rich supplement Whether or not you buy relative
oremto yourdolor
ipsum quads,
sit amet.
companies and too many a formal training log causing an anterior pelvic
frustrated weightlifters or simply use a mini tilt (quads are over-
who are not gaining the notebook, here is a list of reactive and hams are
size and strength they things you should keep under-reactive) resulting
deserve. Another reason track of: in the start of lower back
I wrote No Nonsense pain...
Muscle Building was to • Muscles Trained
educate you on how the • Exercises Used There are two main
body works before you • Weight Used reasons why trainees
start training haphazardly, • Number of Sets never make consistent
just because you read it in • Time to Complete muscular and strength
an article or a magazine. Workout gains on a program like
• Time of Day this – this is a very generic
• Energy Levels example but I think you
will get the point:
Screw-up #12
Ignoring The 1) It prioritizes the
Weaknesses same muscle sequence
You’re only as strong endlessly – assuming
as your weakest link, this is what you might do
correct? Many claim to every time you perform
understand this principle this workout, you will be
yet these same individuals emphasizing your quads
seem to ignore it in every workout. Guess
application. what happens to your
hamstrings and calves?
9
They begin to lag and to pay for your rehab working in the trenches
become limiting factors therapists next vacation! with regular people
smarter in making consistent like you every day with
investing : strength gains. How I guarantee you will not

find another program
various injuries and mis-
alignments.
will you ever make
Experience vs. them bigger if they are on the Internet that
dedicates the first Screw-up #13
Discipline always trained last with
a sub-max load? In my phase of the program Not Stretching At Least
e-book I share a simple to what I call, Upside Half The Amount Of
yet powerful strategy to Down Training. UDT Time That You Lift
make your weakest link is a complete, step-by- Stretching is not relatively
the strongest and how to step training phase that popular nor has it ever
prevent plateaus. focuses on improving been. Most ‘current’
posture, increasing weak thinking leads you to
2) It prioritizes one core muscles, developing believe that stretching is
muscle group by volume underdeveloped body ‘bad’ and results in a fear
parts, increasing of theLorem ipsum dolor
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leaving
– this simply means that
you to avoid it all together. elit, sed
the muscles receiving flexibility, boosting
a greater percentage shoulder stability, I think the ‘fear’ is more
of training time and minimizing imbalances ofmagna
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effort will receive the and improve overall andwisi anenim
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what
greatest benefit and cardiovascular stretching
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conditioning. And wisiinterestingly,
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improvements. Common
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the anti-stretch advocates praesent
sense, right? It’s
amazing how many change their reasoning
guys wonder why their every few
orem years
ipsum and
dolor sit amet.
arms, calves and abs cannot even touch their
are non-existent. Think toes!
about it. Where do you
allocate the volume Many ‘believers’ in
of your own workout? stretching have learned
Don’t be surprised the side-effects of not
if your weaknesses stretching, not stretching
are receiving a lower enough and not stretching
percentage of volume effectively. Before you
relative to your stronger read any more literature
and bigger muscles. on the academic stretch
debate, I encourage you
As a professional to decide on this one
fitness trainer I preach yourself by putting my
the philosophy that, stretching programs into
“General programs Most guys try to build a action. Upside Down
create general results.” nine story building and Training includes a years
Almost 95% of programs then realize they did worth of upper body and
you can download for not begin with a proper lower body flexibility
free or copy from a foundation and get workouts. Again, another
magazine make the injured. Not you! UDT subject that if often under
assumption that your is an incredibly unique looked in other programs.
body is perfect alignment training program that I I’m confident that your
and has not imbalances. developed after years of initiation of this flexibility
This is a perfect way training program will
10
teach you the hidden Golden Rule to making muscle growth without
and underestimated role continual muscle gains. going to failure. So why
smarter of flexibility training. Interestingly, there is do so many insist that
investing : manual and test out no activity outside the

gym that demonstrates
‘failure’ is an absolute law
for stimulating muscle
my recommendations
Experience vs. yourself. And I’m this ‘going to
“ You’ve got to block out growth when so
failure’ principle all distractions when much evidence
Discipline confident that your
participation in this is as critical as shows
you train. Your focus
experiment will teach bodybuilders otherwise?
has to be 100% into
you - by doing - the role of have claimed.
the rep. You’ve got to
flexibility training. Growing up as Improving
a long distance get into a zone. You your body’s
It does not really matter runner I often know you’re in the zone sensitivity to
what kind of stretching stood by and when guys in the gym the cold does
a person uses, provided watched the look you in the eye and not require you
that the desired range of sprinters then quickly turn away
to go outside
motion is achieved and compete and was in the middle of
‘cause they see the
sustained, to minimize astonished by winter with no
fire. You’ve got to be all
injury and maximize their tremendous clothes on prior
”
quadriceps business. to passing out.
performance. Studies
show that shortened and hamstring Mike Matarazzo Nor, if you want
muscles perform weaker muscles. Yet I to improve
and slower and have never remember watching your tan, is
a higher incidence of any sprinter on my team it necessary to subject
injuries, while big muscles train until failure nor do I your skin to the sun just
require strong, lengthened recall them ever sprinting prior to the moment of
and healthy tissue – so through the finish line and blistering. Nor, if you want
why would you neglect collapsing. Yet they DID to improve your ability to
a component of your demonstrate a greater hold your breath under
fitness that can skyrocket amount of muscular work water, do you need to
your strength through the in less time each time they go to the point of losing
roof, maintain healthy practiced and raced. consciousness.
specific joint relationships,
promote greater joint Also, I will never forget the Since your body’s
angles and accelerate phenomenal muscularity primary function in life is
recovery? of the construction to survive, it will adapt
workers I used to work only to the point where
Screw-up #14 with when I laid bricks it has sufficient defense
Training Beyond Failure and framed houses. Yet I to whatever element it is
Training to ‘failure’ has never recall them carrying exposed. Similarly, when
caused a great deal of timber around the yard lifting weights, your body
debate, misinterpretation until they could not pick up will adapt to the intensity
and improper logic, one more 2 x 4. Nor do I you have exposed
resulting in too much remember the bricklayers it to over time, while
wasted effort. Going moving the bricks around maintaining your recovery
to failure – going to the until they could not move resources. As you can
point in a set where you them anymore. see, muscle growth
are physically incapable stimulation operates on
of going just one more Both of these groups had the same principle and
rep, hence you ‘fail’– incredible muscularity and does not require over
is preached as the were able to stimulate killing your muscles’
absolute limit.
11
Don’t get me wrong, you them. Your muscles and frustrated and with no
will be certainly training understand MOVEMENT clue why your body has
smarter to failure within a SET and that’s all – push, pull, not changed in the month
investing : but not to the point where curl, extend, contract or

release – that’s it. You
since you started your
magic show program.
you limp out of the gym.
Experience vs. Over using the concept of can be lifting bags of sand
or dead-lifting 400 pounds Your muscles are not
Discipline “training to failure” tends
to lead to “over reaching” and the action on your shocked by change
which just leaves you back is the same – your in exercise. They are
very sore and delays your knees bend and your designed to tolerate it.
next visit to the gym and trunk flexes. So where is
less frequency on your the shock? Why would Screw-up #16
muscles. I will teach your back muscles say, Monday is Chest Day,
you how to “out do” your “Holy Macaroni, Batman, Tuesday Is Leg Day,
previous workout without you’re lifting with an Wednesday Is Back
having it back fire on you. Olympic bar and not sand Day...
bags anymore!” Better Splitting up a routine
Lorem ipsum dolor sit is
amet,
pack on some muscle. consectetuer
the adipiscing
most popular elit, sed
workout
Screw-up #15
You Need To ‘Shock’ Or maybe you can plan around and is rarely
Your Muscles And Keep switch up the order of on trial or questioned as
magna aliquam erat volutpatut
Them ‘Guessing’ your routine by hitting thewisi
way to structure
enim a
ad minim veniam,
This has got to be one a weak body part twice muscle building routine.
quis nostrud exerci tation lorem
of the silliest and most in the week. If you only If wisi
youullamcorper.
are a hard-gainer,
Et iusto odio
train your arms once te ignissim
then qui blandit praesent
think again!
misleading statements
ever made (no hard in the week and then
feeling because in theory ‘strategically’ throw arms And sure, splitting up a
orem ipsum dolor sit amet.
it can be convincing). in twice one week, then routine has worked for
Interestingly, the people they will be ‘confused’ some of your friends
who used to give me this and ‘shocked’ into and can work for certain
advice must have been growing. Please! Your circumstances but if you
‘shocking’ or ‘tricking’ muscles operate on laws are a struggling hard
their muscles the wrong of science, not on laws of gainer, I believe it’s the
way because they had trickery. fastest way to see slow or
no muscle mass on their no progress.
bodies to back up that I understand the concept
statement. and attempt behind this Body part training
“training philosophy” but revolves around a few
If you think about this it is not a surefire way to dozen sets per muscle
myth long enough, you monitor your progress group in one workout
might start to laugh. Do and tends to only work which forces you to train
you think you can really for guys with incredible around 60-80% effort
change your exercises genetics and super for the majority of your
and training routine to motivated individuals who exercises. If training with
‘surprise’ your body and do like following plans. weights around 60-80% of
get a different reaction out your max was the secret
of it? If you do not build muscle then you would already be
easily, forget trying to muscular.
Your muscles do not have shock, confuse, trick
outside eyes that reward or ‘keep the muscle Let me ask you – what
you with new muscle guessing’. You will only gets better results?
growth if you ‘confuse’ leave yourself confused Training your chest one
12
time per week or three You cannot pick certain muscles will only get
times per week (assuming exercises to get a muscle bigger and stronger
smarter you are recovered when ‘cut’ or make a muscle as a result of applying
investing : you come back for the ‘huge’. This theory holds
no water. Muscle ‘cuts’
the most fundamental
muscle building principle
next workout)? Training
Experience vs. thee times a week will are a reflection of two in the book – progressive
criteria for the body: pure overload. How will your
Discipline result in TRIPLE the
stimulus over the course muscle size and low muscles grow if you
of the year and TRIPLE levels of body fat (in the reduce the overload for
the muscle gains. single digits). So if you a ‘low intensity’ phase?
want to build massive No new muscle can be
Typically, after 6-12 muscles, get ready to built because there is no
high intensity sets, your apply the fundamental overload. When you are
muscles are done and principle of progressive training ‘light’, you are
ready to recover and overload. And if you wish wasting your time and
anything more is over to get ‘cut’ and ‘ripped’, your body’s resources. I
killing and delaying be prepared to drop your train heavy
Lorem and
ipsum hard
dolor sit all
amet,
body fat levels into the consectetuer
year round. adipiscing
When I’melit, sed
the recovery process
unnecessarily. I will teach single digits. resting, I am resting and
you how to stimulate your when I am training hard, I
muscles with shorter and Next time you hear amwisi
training
enim adhard.
minim veniam,
more intense workouts someone say, “I just quis nostrud exerci tation lorem
that allow you to recover lift light weights to get There is some merit
wisi ullamcorper. Et iusto odio
toned,” then pat him on te ignissim
and benefitqui
to blandit
trainingpraesent
quicker and get back into
the gym so you can hit the back and point him in with lower intensities,
each muscle group 2x the direction of the cardio such as active recovery
orem ipsum dolor sit amet.
every 5-days. room as a better option. and maintenance
Light weights do not build and even improving
Screw-up #17 muscle, period. They muscular endurance
Low Reps Equal Size will burn calories and and fat loss (which I
And High Reps Equal that’s all. You’re better off teach in my http:www.
Cutting maximizing your time by YourSixPackQuest.com
Your muscles do not have burning calories running program). Muscle growth
much personality – they or doing jumping jacks. occurs while you rest after
are growing, shrinking or And if you see someone high intensity training
staying the same. with the goal to get bigger phases, so if you’re going
If you want your muscles and he is a cardio junkie, to rest, then rest!
to grow, then gradually grab his hand and lead
force them to do more him to the heavy weights. Screw-up #19
work and outperform Now you know that Not Lifting Truly Heavy
your last workout’s lowering your body fat Weights
performance. is for ‘cutting’ and heavy Your muscles do not
If you are content with the weights are for building want to work any harder
size of your muscles right size. than they must. Think of
now, then this is easy – your muscles as being
just keep doing what you Screw-up #18 lazy – like in a permanent
are doing. And to make Alternating Between hibernation. They only
the muscle smaller, this is High Intensity Phases want to wake up in an
even easier – simply avoid And Low Intensity extreme emergency –
and do not train it. Phases anything not to disrupt
The fact is that your their sleep.
13
Your muscles WILL just let me know and I will outcome goals. How can
NOT work any harder personally add it. The you possibly control the
smarter than necessary and will safest and most effective outcome? Do you know
investing : recruit the least amount of way to grow huge muscles

is to lift with proper lifting
anybody who can control
the amount of muscle he
muscle fibers responsible
Experience vs. to get the job done. If this technique. builds week by week, how
much he lifts and how to
Discipline means the inactive muscle
fibers make no effort or make a muscle grow by
contribution to the lift, so making it a goal?
be it. They would rather
sleep anyways and not But you CAN control the
come out of hibernation! habits that are required to
build muscle from week to
From this we discover that week, increase size and
we must do exercises that improve your strength.
are extremely demanding You can set goals like:
(while avoiding injury)
• “I’m going to
consectetuer set my timer
adipiscing elit, sed
and involve the totality Screw-up #20
so that
diam I am reminded
nonummy to eat
nibh euismod
of the muscle. So how Setting Outcome Goals every 2.5uthours.”
tincidunt laoreet dolore erat
do you recruit and use Instead Of Performance magna aliquam erat volutpatut
Goals • “I’m going prepare all my
every single muscle fiber wisi enim ad minim veniam,
food on Sunday evening.”
without your own MRI Do you know that quis nostrud exerci tation lorem
effective goals focus wisi
• “I’mullamcorper.
going to go Et theiusto
gymodio
machine? You lift really in
tethe
ignissim
morning quiwhen
blandit praesent
there are
HEAVY WEIGHTS! So on performance, not
luptatum
fewer socialzzril delenit augue duis
distractions.”
heavy that every single outcome? I will use the
muscle fiber must kick in term performance to • orem
“I will go to bed
ipsum before
dolor sit amet.
by using all your muscle’s parallel the word habit. 10:30 pm so that I can get
enough sleep to improve my
capacity! Forget those recovery.”
wimpy isolation exercises Performance or habits
that target only part of the are what you control. • “I will not visit the
Outcomes are often bookstore where I will
muscle.
be tempted to look at
controlled by others. An bodybuilding magazines.”
Lifting heavy weights is outcome goal would be,
one of the fastest ways to “I want to gain 30 pounds You see the difference?
get super buff, ripped and on the scale” or “I’m going Goals like the first type
muscular. It’s also one of to put two inches on my focus on a specific
the quickest ways to get arms” or “I’m going to outcome. Outcomes are
injured if you use poor bench press 400 pounds out of your control. But
technique. That is why next month.” Don’t get you CAN control habit and
my Success Kit includes me wrong, it is okay to set performance goals.
my Virtual Exercise these goals and I actually
Demonstrator which recommend writing down Bad habits can be
includes over 100 fully your outcome goals prior starved and destroyed.
animated exercises in 3-D to beginning. However, New habits can be fed
fashion. setting ONLY outcome and grown. You have
goals is a surefire way of the choice and you
Whether you work at failing. have the ability to make
home, at your college the decisions that are
gym or fancy super sized You see, you do not required to build more
club...every exercise is ultimately have any and more muscle on a
included and if it’s not, control when setting weekly basis. Watch
14
the difference by simply feeding and non-existent Most skinny guys come to
adjusting your mindset on recovery methods. me for advice – desperate
smarter performance goals! -- after they have tried
investing : Whatever the situation, everything else with

minimal success. At first
Discover How Ex-Skinny they are not in your shoes
Experience vs. Guys Finally Gained nor have they EVER they are doubtful and
hesitant to train in a manner
Discipline Weight After They
Tried Everything Else...
walked in your shoes. So,
in my opinion, they are not that is counterintuitive.
In defense of the as qualified to give you a
mainstream, bodybuilding- solution to your problem as I truly want you to build a
style approach to building someone who has actually physique that demands re-
muscle, it does work for conquered the same spect, turns heads and gets
some people. The reality obstacles as you. others to approach you
is that you probably know for advice. If you are truly
some guys training with Would you take money committed, determined
the traditional 5 or 6 day advice from a millionaire and persistent, then I am
‘split’ program and making who inherited his money? confident that my Hardgain-
some impressive gains. Probably not, right? So ers Success Kit will help
why would you take muscle you build more muscle and
You see, not every guy building advice from gain more weight than ever
has to bust his butt in the someone whose muscle before!
gym and some guys can fiber type, limb length and Click Here For More
even grow by using wimpy muscle/tendon length Information
‘isolation’ exercises, relationship allows him to
Here’s to your brand new
spending more time bench press 315 lbs the
world class fitness body,
picking up the girls than first day he walks into a
picking up the weights gym!
and training less intense
than you. I have learned Be Prepared To Take The
Vince DelMonte
that these guys are the Road Less Traveled...
exception and not the rule. Just because you have to
Do not mimic their training march to a different drum
habits or copy their beat and swim against
methods. It will not work the tide of mainstream
because they probably fall bodybuilding literature
into one of the following does not make your results
categories: inferior.
1. They built their

bodies a long time ago,
perhaps when they were
younger or during a
period they competed in
high levels of athletics.
2. They are genetically
gifted and grow muscle
even when they laugh.
3. They are on drugs

that mask their sloppy
training, bird-like
15
The following pages are just a few of the dozens of success stories I
smarter receive from thrilled users of the program who achieving
investing : extraordinary results.
Experience vs.
Discipline “Brian packed on 18 pounds of pure,
clean muscle mass, in 20 weeks!
He’s now rock-solid, ripped & 196 Pounds!”

consectetuer adipiscing elit, sed
“… I couldn’t believe that I started gaining results by training less than before.
I actually added over 9 inches to my entire frame and gained 18 lbs of muscle
mass.
And this is only the beginning… Thanks for the great program Vince.”
Click
BrianHere For More
Macdougal
Ontario, Canada
Information
Here’s to your brand

new world class fitness
body,
16
smarter “Joel Pumped Up A Full 17 Inches In No Time!”
investing :
Experience vs.
Discipline

“I had been working out at home with light weights on and off for about 4 years,
and I was not getting the results I wanted.
I bought magazine after magazine looking for exercises that could help me bulk
up, but I did not find much. So I decided to join a gym and started with Vince’s
program...
After the first workout, I felt like I had never worked out before and it felt great!!
After 4 months I went from 163 lbs to 186 lbs and 17 of that was solid muscle! I
actually added at total of 17 inches to my body.”
Joel Spadafora
ON, Canada
17
smarter “From A Frail, Skinny Piece Of Chalk To Thicker,
investing : Stronger & More Confident In 6 Weeks!”
Experience vs.
Discipline

“I was disappointed with having the “skinny gene” but after buying your program
I realized it does not matter what gene you have, it’s about commitment and hav-
ing the right direction.
I am only 6 weeks into UDT so I can’t imagine the results when I complete the
first 29 week program! I’m sticking to this and will keep you posted… thanks for
the amazing program.”
Aaron Smith
New York, USA
Click Here For More

Information
Here’s to your brand

new world class fitness
body,
18
smarter “Dave Is Just Getting Started And Has Already
investing : Gained 18 lbs Of Lean Muscle Mass In
Experience vs. Just 10 Weeks!”
Discipline

“I had been working out for a 12 month period prior to Vince’s program with very
little results. I thought I was working hard but I only put on about 1/4 inch to my
bicep in a year...
I had been a marathoner ...usually a skeptic, but for some reason told myself this
is possible and I can do this.
After just 8 weeks, I have put on 1/2 inch on my biceps, 1.75 inches on thighs,
1.5 inches on chest, 1.75 inches on chest, 0.5 inches on calves.
... I feel more confident and I’ve gone from 168 lbs to 186 lbs - 18 lbs so far and
it’s only been 10 weeks! I look forward to sending a better pic by the end of the
summer when I cut the fat!”
Dave Lutes
Englewood, ON
19
smarter Monika sculpted 10 pounds of sexy muscle
investing : and lowered her body fat!
Experience vs. “I Even Entered The World Of Fitness Modeling...”
Discipline

“I have been following Vince’s No-Nonsense Muscle Building Program for six
months and have gained 10 pounds of muscle
(I know this because my body fat percentage is… lower than when I started).
Did I mention I even entered the world of Fitness Modeling and did my first fit-
ness model show. I placed 20th of 41 girls.
Not bad for an ex-skinny runway model!”
Monika Sidor
Ontario, Canada
20
smarter “Overcomes Near Death Experience
investing : And Gains 22 KG Of Lean Mass!”
Experience vs.
Discipline

“...this before picture was taken was I was given 2 months to live after liver
failure due to alcohol. At the time I weighed 76 kg and after coming across your
website and starting your 29 week NNMB program I am now 98 kg!
Because of my low sodium diet I was unable to take in protein supplements be-
cause of the high sodium and was able to get these results with just the 29 week
program and no supplements!”
Duane Sloan
Singleton NSW, Australia
21
IMPORTANT NOTICE:
smarter Feel Free To GIVE AWAY And Distribute This Report WITHOUT My Permission
investing : (all content must stay in tact)
Experience vs.
In fact, I encourage you share this report!
Discipline
If you have any friends, family or co-workers who would benefit from the knowledge
shared here, feel free to forward this report to them.

Feedback is very important to me. Let me know what you like about this book and what
you don’t like because my goal is to make this an extremely valwuiasb le resource for you.
i enim ad minim veniam,
If you have any questions or comments, please do not hesitate to ask. I can personally
be contacted at vincedelmontefitness@ yahoo. ca and will reply within 48 hours.
I answer many commonly-asked questions and provide more information about my

program at my FAQ page.
P.P.S. This program is the real deal and is finally available in e-book format, which you
can download instantly and be reading in less than 5 minutes. You also get 10 FREE
bonuses if you decide to order before the introductory promotion
ends...
...One of the Bonus Items is your Instant 24/7 Fitness Coach! This means that I am
your personal coach at your beckoning. How often do you buy a book at the local
bookstore and are able to call up the author for help? Never!
Click Here For More Information
22
About The Author
Vince DelMonte is the author of the number one muscle building program on the
Internet, No Nonsense Muscle Building. He is considered the world’s top “Skinny
Guy Saviour” and has over 20,000 customers in over 100 different countries and is a
natural competing fitness model, personal trainer and freelance writer.
He holds an Honors Kinesiology Degree, numerous certifications, and has been

working in the trenches for the past 5 years helping
hundreds of average guys transform their physiques. Lorem
ipsum dolor
sit amet,
His transformation story was featured as Transformation consectetuer
of the Month at Bodybuilding.Com and has appeared in adipiscing
Maximum Fitness. He is a regular contributor to Men’s elit, sed diam
Fitness Magazine and on the Advisory Team for Maximum nonummy
nibh euismod
Fitness Magazine.
tincidunt
ut laoreet
dolore erat
He is the founder of www. VinceDelMonteFitness. com,
magna
a fitness site dedicated to helping skinny hard gainers
build muscle and gain weight without drugs, bogus
supplements and training less than before.
Be Sure To Check Out This

Powerful E-Book!
Click Here
23

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7 Ways to Instantly Maximize Your Muscle in 7 Days PDF EBook Free Download

From The Man Who Brought You

BY VINCE DEL MONTE

If You’re Not As Ripped

So the promise of this report is to MAXIMIZE YOUR MUSCLE and depending on

WEIGHT AND BODY FAT %

Anyway, my strength gains were tremendous when I followed Vince’s full-body

Gino Proves Virtually Anything Can Be Physically Achieved

I have learned that if we dream something and commit ourselves to doing

Aimo’s Goal Is To Encourage Older People

What more should I say, than THANK YOU, Vince!

“90 Days Later Charles Has Abs At 52 Years Of Age!”

After 90 days of your program

“COVER BOY IN INDIA’S LARGEST HEALTH MAG”

Sondra St-Amand Joel Pedro

Before After Before After Before After

Daniel Brian Riaan

Before After Before After

Jason Megan Kelly

My Fiance and I in Punta Cana for

Skinny. Scrawny. Weak.

“I Mean I Had No Muscle Mass Whatsoever!”

What made matters worse was when I

The intimidation was unbearable.

I wanted what they had, but no matter what

Like you, I read all the magazines… and

Still… I looked like a skinny little runner

Just like you, I wanted muscle and strength.

Just like you, I wanted cuts and definition.

“Then A Tragic Event Rocked Me To My Core…”

That single event turned me from “Skinny Vinny” to

That fateful day helped make me become one of

That one horrific moment helped get me all the

The random accident that lead me to be known as

And when I tell you how it happened, it will blow

A huge truck came out of nowhere.

I don’t remember all the details, but…

What happened next was devastating.

I didn’t stand a chance.

The bone-crunching impact!

Everything turned black. I was for a brief moment… blinded. I woke up in an

But I’m glad I eventually did.

And I’ll reveal it to you at the end of this report.

As soon as those first 20 pounds came, I felt INVINCIBLE…

“Over 4 months I gained another 20 pounds

I began competing in Natural Fitness Model shows.

In my very first show I finished 17th. Next show I

Let me stress… this is “Natural” fitness.

“No steroids, no special supplements and no

I started testing out this muscle building/weight

Other trainers joked… “Vince is about to do another ‘extreme makeover!” Over

That is because I know the secrets!

This is the shocking reality…

Click Here To Check Out MORE

Here’s the most important part:

Averaging only 3 hours of weight training per week!

So here I am. Through the power of

And it’s all done with an underlying

I have half a dozen paid programs

I’ll be honest, you might look at

True knowledge results

I wish you nothing less than an attention-grabbing body…

Booking the dates for a vacation.

12-week physique transformation contests.

The day of your wedding forces you to ensure it’s a go.

Join a class to learn a new language.

Getting shopping done before Christmas day.

Completing a final report by a specific day.

Final day for a job application.

24-hour sale forces you to make a decision fast.

Essential Fatty Acid’s (Omega-3 fish oils)

Pre Workout Drink