Træningsprogram Fra No Nonsense Muscle Building

No Nonsense Muscle Building
Introduction
Chapter 10
The Complete Beginner-Intermediate

29 Week Intensive Workout Program:
You can find this entire program at www.fitnessgenerator.com/getbuffed
Sign up for a free account on the left hand side. You will assign yourself a username
and password (different than the one that got you access to the customer log in page) and you
will be able to refer to the entire program.
The site includes exercise descriptions, 3D animated pictures and program notes.
There is a section for you to track your workouts online and you are able to print off
the workouts as well.
Send me an email if you want your program to start on a specific day and I can do that
manually for you.
Below is Weeks 1-3 based on Liner Periodization:
3 sets of 15 reps. 30 secs rest. 311 tempo
Week
Number
1-3
Monday
A
Tuesday
Wednesday
B
Thursday Friday
Saturday
Sunday
***Special Tips
3 sets of 15 with only 30 second rest will stimulate your slow twitch muscle
fibers and teach your muscles how to handle maximum tension for 40-70 seconds,
which leads to maximal metabolic gains.
Keep the rest period HONEST. You will not discover the intensity of this workout unless you truly maintain a 30 second rest period. An honest 30 seconds, that
means you use a stop watch, flies by! You will barely have enough time to even
drink in between sets.
Leave your ego at the door. If you have never trained for muscular endurance
than you dont be surprised if you get light headed and faint.
Focus on completing all the reps with a full range of motion. You are establishing a foundation in preparation for you heavy lifting.
Vince Delmonte www.VinceDelMonteFitness.com 2006.

All rights reserved.
Page 176 of 200

www.VinceDelMonteFitness.com
Introduction
Chapter 10
Perform at least two interval cardio workouts per week at 20-30 minutes each
on separate days.
Perform the workouts in the order that they written. Notice that you are supersetting opposing movements throughout the entire workout i.e. Quads vs. Hips,
Horizontal Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc
Workout A (Monday)
Order
A1
A2
B1
B2
C1
C2
D1
D2
E1
E2
F1
F2
Exercise
Full Squat
(barbell)
Straight Back
Stiff Leg
Deadlift
Cable Seated
Row
Incline DB
Chest Press
Close Grip
Cable Pulldown
Standing Military Press
Dumbbell
Incline Curl
Bench Dip
Standing
Machine Calf
Raise
Shrug (Barbell)
Hanging Legs
Raises
Weighted Ball
Sit Ups
Sets
3
Reps
15
Tempo
311
Rest
-
15
311
30
15
311
15
311
30
15
311
15
311
30
15
311
3
3
15
15
311
311
30
1
15
311
30
15
311
30
15
311
30

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Introduction
Chapter 10
Workout B (Wednesday)
Order
A1
A2
B1
B2
C1
C2
D1
D2
E1
E2
Exercise
Bentover Barbell Rear Delt
Row
Barbell Bench
Press
Pullups
Behind The
Neck Barbell
Press
Dumbbell
Hammer Curl
Lying Dumbbell Tricep
Extension
Standing
Dumbbell
Front Lunges
RDLs with
dumbbells
Hanging Hip
Raises
Weighted
Stability Ball
Crunch
Sets
3
Reps
15
Tempo
311
Rest
-
15
311
30
3
3
15
15
311
311
30
15
311
15
311
30
15
311
15
311
30
15
311
15
311
30

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Introduction
Chapter 10
Workout C (Friday)
Order
A1
Exercise
Barbell Deadlifts
Lying Hamstring Curls
Dumbbell
Bentover Row
Bench Press
(dumbbell)
Chin Up
Seated Dumbbell Shoulder
Press
Barbell Curl
Two Arm
Cable Pressdown (heavy
stance)
Hanging Hip
Raises
Weighted
Stability Ball
Sit Ups
A2
B1
B2
C1
C2
D1
D2
E1
E2
Sets
3
Reps
15
Tempo
311
Rest
-
15
311
30
15
311
15
311
30
3
3
15
15
311
311
30
3
3
15
15
311
311
30
15
311
15
311
30
Below is Weeks 4-6 based on Liner Periodization : 4 sets of 10 reps. 60 secs rest. 311
tempo
Week
Number
4-6
Monday
A
Tuesday
Wednesday
B
Thursday Friday
Saturday
Sunday

***Special Tips
4 sets of 10 with only 60 second rest will stimulate a combination of slow twitch
and fast twitch muscle fibers which will emphasize a mixed metabolic and neural
response.
Keep the rest period HONEST. You will not discover the intensity of this workout unless you truly maintain a 60 second rest period. An honest 60 seconds will
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Introduction
Chapter 10
give you just enough time to sip on your workout drink and change the weights if
necessary.
The goal in this phase is to focus on strength gains. Each week you should be
starting 5 - 10 lbs heavier than your last week.
Focus on completing all 4 sets of 10 with the same weight. Yes, that means
your first two sets might not be extremely difficult to complete 10 but your last
two sets will be more your increase your muscle density! Aim to do the first three
sets on your own. The fourth set you will require a spotter to assist you on your
last 1-2 reps...
Perform at least two interval cardio workouts per week at 20-30 minutes each
on separate days.
Perform the workouts in the order that they written. Notice that you are supersetting opposing movements throughout the entire workout i.e. Quads vs. Hips,
Horizontal Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc
Workout A (Monday)
Order
A1
A2
B1
B2
C1
C2
D1
D2
E1
E2
Exercise
Full Squat
(barbell)
Straight Back
Stiff Leg
Deadlift
Cable Seated
Row
Incline DB
Chest Press
Close Grip
Cable Pulldown
Dumbbell
Incline Curl
Bench Dip
Standing
Machine Calf
Raise
Shrug (Barbell)
Sets
4
Reps
10
Tempo
311
Rest
-
10
311
60
10
311
10
311
60
10
311
10
311
60
10
311
4
4
10
10
311
311
60
-
10
311
60

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F1
F2
Hanging Legs
Raises
Weighted Ball
Sit Ups
Introduction
Chapter 10
10
311
10
311
60
Order
A1
A2
B1
B2
C1
C2
D1
D2
E1
E2
Exercise
Row
Barbell Bench
Press
Pullups
Behind The
Neck Barbell
Press
Dumbbell
Hammer Curl
Extension
Standing
Dumbbell
Front Lunges
RDLs with
dumbbells
Hanging Hip
Raises
Weighted
Stability Ball
Crunch
Sets
4
Reps
10
Tempo
311
Rest
-
10
311
60
4
4
10
10
311
311
60
10
311
10
311
60
10
311
10
311
60
10
311
10
311
60
Workout C (Friday)
Order
A1
A2
B1
Exercise
Barbell Deadlifts
Dumbbell
Bentover Row
Sets
4
Reps
10
Tempo
311
Rest
-
10
311
60
10
311

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B2
Introduction
Chapter 10
Bench Press
(dumbbell)
Chin Up
Press
Barbell Curl
Two Arm
stance)
Hanging Hip
Raises
Weighted
Stability Ball
Sit Ups
C1
C2
D1
D2
E1
E2
10
311
60
4
4
10
10
311
311
60
4
4
10
10
311
311
60
10
311
10
311
60

Below is Weeks 7 9 based on Liner Periodization: 5 sets of 5reps. 90 secs rest. 311
tempo
Week
Number
7-9
Monday
A
Tuesday
Wednesday
B
Thursday Friday
Saturday
Sunday

***Special Tips
5 sets of 5 with a nice 90 second rest will stimulate primarily your fast twitch
muscle fibers which will lead to a strong neuromuscular response, tapping into
many untouched and untrained muscle fibers.
Keep the rest period HONEST. You will not discover the intensity of this workout unless you truly maintain a 60 second rest period. An honest 60 seconds will
give you just enough time to sip on your workout drink and change the weights if
necessary.
Keep the weights HEAVY. Here is your opportunity to pick up some serious iron
and test your limits.
The last 2 reps on your last two sets should be a struggle and if you wish to use
a spotter, do it now.
If you find your last three sets are easier than your first two sets than this means

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Introduction
Chapter 10
that your nervous system was not warmed up and would benefit from an extra 1
or 2 warm up sets.
Focus on completing all 5 sets of 5 with the same weight. However, it is not a
bad idea to do the first and second set slightly lighter. e.g. 70 lbs 75 lbs 85 lbs
85 lbs 85 lbs
Perform at least two easy cardio workouts per week at 30-45 minutes each on
separate days. Notice that long slow cardio might feel better on your body during
this phase since your nervous system is already being stimulated during the heavy
lifting. The interval cardio might delay your nervous system recovery.
Perform the workouts in the order that they written. Notice that you are supersetting
opposing movements throughout the entire workout i.e. Quads vs. Hips, Horizontal
Pull vs. Horizontal Push, Vertical Pull vs. Vertical Push etc:
Workout A (Monday)
Order
A1
A2
B1
B2
C1
C2
D1
D2
E1
E2
F1
Exercise
Full Squat
(barbell)
Straight Back
Stiff Leg
Deadlift
Cable Seated
Row
Incline DB
Chest Press
Close Grip
Cable Pulldown
Dumbbell
Incline Curl
Bench Dip
Standing
Machine Calf
Raise
Shrug (Barbell)
Hanging Legs
Raises
Sets
5
Reps
5
Tempo
311
Rest
-
311
90
311
311
90
311
311
90
311
5
5
5
5
311
311
90
-
311
90
311

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F2
Weighted Ball
Sit Ups
Introduction
Chapter 10
311
90
Order
A1
Exercise
Row
Sets
5
Reps
5
Tempo
311
Rest
-
A2
Barbell Bench
Press
Pullups
Behind The
Neck Barbell
Press
Dumbbell
Hammer Curl
Extension
Standing
Dumbbell
Front Lunges
RDLs with
dumbbells
Hanging Hip
Raises
Weighted
Stability Ball
Crunch
311
90
5
5
5
5
311
311
90
311
311
90
311
311
90
311
311
90
B1
B2
C1
C2
D1
D2
E1
E2
Workout C (Friday)
Order
A1
A2
B1
B2
C1
Exercise
Barbell Deadlifts
Dumbbell
Bentover Row
Bench Press
(dumbbell)
Chin Up
Sets
5
Reps
5
Tempo
311
Rest
-
311
90
311
311
90
311

Page 184 of 200

C2
Introduction
Chapter 10

Press
Barbell Curl
Two Arm
stance)
Hanging Hip
Raises
Weighted
Stability Ball
Sit Ups
D1
D2
E1
E2
311
90
5
5
5
5
311
311
90
311
311
90
Below is Weeks 10 - 12 based on Undulating Periodization:

Week
Number
10-12

Monday
Tuesday
Wednesday
Thursday Friday
Saturday
Sunday
Workout A (Monday) 3 sets of 15 with 30 sec rest 311 tempo
Workout B (Wednesday) 5 sets of 5 with 90 sec rest 311 tempo
Workout C (Friday) 4 sets of 10 with 60 sec rest 311 temo
***Special Tips
You are not going to follow the principles of Undulating Periodization aka Variable Rep Training to wrap up the last three weeks of this 12 week phase. Choose
your favorite workout from above, that is, pick either Mondays, Wednesdays or
Fridays workout to be your set workout. You will now only have ONE workout.
However, the reps will be changing from workout to workout now that you have
familiarized your body with different loading parameters.
By this phase, you should attempt to do the weight that you did for 4 x 10 for 3
x 15. e.g. If you bench pressed 4 sets of 10 with 135 lbs. Try to do 3 x 15 for 135
lbs.
Keep the rest periods HONEST.

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Introduction
Chapter 10
The last 2 reps on your last two sets should be a struggle for all the loading parameters, do it now.
By now, you have been training for almost 16 weeks and should be in tune with
your body. You should know which cardio your body responds best with to maximize your muscle to fat ratio. By now you should be deciding on how much cardio
is appropriate based on monitoring your progress the past 12 weeks.
If you have trained consecutively for 12 weeks now, it is time to take a full
week off. You should be up at least 20 pounds in solid muscle mass by now. Write
me an email to tell me your results and I will put you up on my website!
Below is Weeks 14-16 based on Linear Periodization 4 sets of 12 with 30 sec rest 311
tempo
Week
Number
14-16
Monday
Tuesday
Wednesday
Thursday Friday
Saturday
Sunday
Workout A (Monday) Upper Body Horizontal Push and Horizontal Pull
Workout B (Wednesday) Quad and Hip Dominant
Workout C (Friday) Upper Body Vertical Push and Vertical Pull

Workout A (Monday)
Order
A1
A2
B1
B2
C
D1
D2
Exercise
Barbell Incline
Chest Press
Cable Seated
Row
Bench Press
(dumbbell)
Dumbbell Bentover Row
Two Arm Cable
Pushdown
Cable Kneeling
Crunch
Weighted Stability Ball Crunch
Sets
4
Reps
12
Tempo
311
Rest
-
12
311
30
30
12
311
12
311
30
12
311
30
12
311
12
311
30

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Introduction
Chapter 10
Order
A
B1
B2
C1
C2
D1
D2
Exercise
Barbell Deadlift
DB Lunge
Lying Hamstring
Curl
Standing Machine Calf Raise
DB Shrug
Machine Seated
Calf Raise
Close Grip Barbell Shrug
Sets
4
4
4
Reps
12
12
12
Tempo
311
311
311
Rest
30
30
12
311
4
4
12
12
311
311
30
-
12
311
30
Workout C (Friday)
Order
A1
A2
B1
B2
C
D1
D2
Exercise
Pullup
Behind The
Neck Barbell
Press
Close Grip Chin
Ups
Press
Seated Dumbbell Bicep Curl
Cable Kneeling
Crunch
Sets
4
4
Reps
12
12
Tempo
311
311
Rest
30
12
311
12
311
30
12
311
30
12
311
12
311
30
***Special Tips
This is the equivalent of the 3 sets of 15 phase. As you will note, we are going
back to stimulate slow twitch muscle fibers but at a lower rep range which will
allow you to lift heavier.
Aim to lift the same weight as you were doing 4 sets of 10 for 60 seconds.
Keep the rest periods HONEST.
Page 187 of 200

Introduction
Chapter 10
Below is Weeks 17-19 based on Linear Periodization 6 sets of 3 with 2 min rest 311
tempo
Week
Number
17-19
Monday
Tuesday
Wednesday
Thursday Friday
Saturday
Sunday
Workout C (Friday) Upper Body Body Vertical Push and Vertical Pull
Workout A (Monday)
Order
A1
A2
B1
B2
C
D1
D2
Exercise
Barbell Bench
Press
Standing Bent
Over Row
Barbell Incline
Chest Press
Sets
6
Reps
3
Tempo
311
Rest
-
311
90-120
311
Cable Seated
Row
Close Grip
Bench Press
Seated Cable
Crunch
Cable Hip Raise
311
90-120
311
90-120
12
311
12
311
30
Order
A
B1
B2
C1
C2
D1
Exercise
Barbell Deadlift
Seated Leg Press
Lying Hamstring
Curl
DB Shrug
Machine Seated
Calf Raise
Sets
6
6
6
Reps
3
3
3
Tempo
311
311
311
Rest
90-120
90-120
311
6
6
3
3
311
311
90-120
-

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D2
Introduction
Chapter 10
311
90-120
Workout C (Friday)
Order
A1
A2
B1
B2
C
D1
D2
Exercise
Pullup
Behind The
Neck Barbell
Press
Close Grip Chin
Ups
Press
Standing Barbell
Bicep Curl
Cable Kneeling
Crunch
Sets
6
6
Reps
3
3
Tempo
311
311
Rest
90-120
311
311
90-120
311
90-120
311
311
90-120
***Special Tips
This is the equivalent of the 5 sets of 5 phase but with an increased opportunity for loading. As you will note, we are going back to stimulating the fast twitch
muscle fibers.
If there is any phase of this entire program to benefit from a spotter, this is it.
Ensure your body is properly warmed up every single workout. You will be lifting the heaviest weights of your life in this phase!
Note that the exercise selection has been changed to exercises that are best
suited for heavy lifting.
The goal is quality. Dont fret if you have to take a little longer than 2 minutes
but not much more. Your goal is to maintain the heaviest weight possible for all
six sets.
Below is Weeks 20-22 based on Linear Periodization 5 sets of 8 with 1 min rest 311
tempo

Page 189 of 200

Week
Number
20-22
Introduction
Chapter 10
Monday
Tuesday
Wednesday
Thursday Friday
Saturday
Sunday
Workout A (Monday)
Order
A1
A2
B1
B2
C
D1
D2
Exercise
Barbell Bench
Press
Standing Bent
Over Row
Barbell Incline
Chest Press
Cable Seated
Row
Close Grip
Bench Press
Seated Cable
Crunch
Cable Hip Raise
Sets
5
Reps
8
Tempo
311
Rest
-
311
60
311
311
60
311
60
311
311
60
Order
A
B1
B2
C1
C2
D1
Exercise
Barbell Deadlift
Seated Leg Press
Lying Hamstring
Curl
DB Shrug
Machine Seated
Calf Raise
Sets
5
5
5
Reps
8
8
8
Tempo
311
311
311
Rest
60
60
311
5
5
8
8
311
311
60
-

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D2
Introduction
Chapter 10
311
60
Workout C (Friday)
Order
A1
A2
Exercise
Pullup
Behind The
Neck Barbell
Press
Close Grip Chin
Ups
Press
Standing Barbell
Bicep Curl
Cable Kneeling
Crunch
B1
B2
C
D1
D2
Sets
5
5
Reps
8
8
Tempo
311
311
Rest
60
311
311
60
311
60
311
311
60
***Special Tips
This is the equivalent of the 4 sets of 10 phase but with an increased opportunity for loading.
Aim to do the first two or three sets alone without a spotter.
Note that the exercise selection has remained the same as the 6 x 3 but feel
free to tweak some of the exercises based on your preference.
The goal is quality. Maintain the heaviest weight possible for all 5 sets of 8.
Keep the rest period honest.
Below is Weeks 23-25 based on Linear Periodization
Week
Number
23-25

Monday
A
Tuesday
Wednesday
B
Thursday Friday
Saturday
Sunday

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Introduction
Chapter 10
***Special Tips
This last three weeks is to going to be unique. Instead of me telling you what
to do, I would like you to have the courage and make this next training decision
based on what you have discovered about your body the past six months.
I would like you to ask yourself, Which rep scheme did your body respond to
best over the past six months? Not, what scheme was the easiest and not what
rep scheme did you like most. But, what rep scheme did you see the best results
from?
Did you get better gains with the heavier loads and longer rests? Higher reps and
shorter rests? Each person will have a different response based on your genetic
muscle fiber make-up.
Have confidence in your instincts, take responsibility for your decision and enjoy
the process of learning by doing!
By now, you have been training for just over 24 weeks and should be in tune
with your body. You should also know which cardio your body responds best to
maximize your muscle to fat ratio. By now you should be deciding on how much
cardio is appropriate based on monitoring your progress the past 24 weeks.
If you have trained consecutively for the past 12 weeks now, it is time to take a
full week off. You should be up at least another 10 pounds in solid muscle mass by
now. In total, since you began, you should be a solid 10-50 pounds heavier than
when you first started six months ago!
Write me an email to tell me your results and I will put you up on my website! Feel
free to send me before and after pictures and even before and after measurements
and strength accomplishments.

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Introduction
Chapter 10
The Complete Advanced Max-Power

29 Week Training Program
The fun is just beginning! If you are an eager beaver and have scrolled through this
book, do not attempt this training program until you have completed the first 29 week
program.
The following bonus training program is my way of saying thank you for your support
and trusting me thus far. The bonus training program is far more difficult in intensity than before and will be appropriate once you have gained at least an additional
20-30 pounds of muscle mass. The Giant Sets you are about to learn about are quite
demanding from a metabolic standpoint and require a higher level of muscular conditioning. The Crash Sets you are about to learn are very intense from a neuromuscular
standpoint and require a strong foundation.
No Nonsense Rule #1 - How To Use Giant Sets
Giant Sets are one step up from supersets, where 3 or more exercises are performed
on the same muscle group back to back to back with no rest in between, e.g. bench
press, incline flys, decline chest press. The most effective combination is a compound movement, isolated movement and then another compound movement emphasizing three different angles on the muscle. This is an extremely powerful method for
muscle groups that do not respond to conventional training methods. Performing this
technique even mentally absent is very demanding. Giant Sets take a lot of concentration and require a lot from you physically they are the entire foundation of No
Nonsense Rule # 1 Maximum tension for 40 - 70 seconds = maximal metabolic gains!
You probably do not know many people who perform Giant Sets. Dont be surprised if
you end up running to that empty, unoccupied toilet to toss up your lunch! Giant Sets
will create more stimulation in your muscles than any other training technique and
they will also make a man out of you very quick! To be honest, you will dread the
days that you must do Giant Sets because I know they will make you sick!
I have discovered that Giant Sets overcome many obstacles that trainees face
when trying to push the intensity. For example, most guys understand that they
have to keep the muscle under a longer period of tension for maximal hypertrophy.
However, the reality is that this is damn tough. It is not easy to keep a heavy weight
moving for over 60 seconds. Most guys will default to a weight that is too light and
achieve a higher time under tension or they will wimp out with the heavy weight and
miss the 40-70-second window because it is too hard.
Giant Sets solve both of these problems. Mentally you can break up the set into

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Introduction
Chapter 10
three small chunks. Each part can be heavy and the total time under tension will be
well into the upper range of 40-70 seconds. Yes, there are about 10 second breaks
between each exercise but I believe this allows the intensity to stay at a superior
level. At the same time, you are able to fatigue a larger amount of the muscle. You
are able to hit the muscle from every possible angle within one set this method
leaves no muscle fiber untouched or untrained!
Sample Giant Set Combinations:
Abdominals:
Vertical Hip Raise Double Crunch V -Up
Incline Vertical Hip Raise Ball Crunch Side Crunch
Back:
Wide Grip Pull Up Incline Bench Reverse Fly Close Grip Seated Row
Close Grip Chin Up Flat Bench Reverse Fly Bent Over DB Row
Deadlift T Bar Row Wide Grip Lat Pulldown
Bicep:
Incline Curl Barbell Curl Preacher Curl
Reverse Grip BB Curl Preacher Curl Hammer Curl
Barbell Curl Hammer Curl Incline Curl
Chest:
Flat Bench Press Incline DB Fly Decline DB Chest Press
Incline Chest Press Flat Bench DB Fly Decline Chest Press
Decline Bench Press Cable Flys Incline Bench Press
Calve:
Seated Calf Raise Standing Calf Raise Toes Raises on Leg Press
Forearm:
Forearm Extension Forearm Flexion Farmers Walk
Hip:
Deadlift Ham Curl Straight Leg Deadlift
1 Leg Deadlift l Leg Curl Lying Ball Curl
Quad:
Squat Leg Extension Leg Press
1 Leg Squat 1 Leg Extension 1 Leg Press
Shoulder:
Bent Over DB Raise Side Shoulder Raise Seated DB Shoulder Press
Wide Grip Upright Row Side Shoulder Raise Arnold Presses
Military Press Upright Row Bent Over Side Raise
Tricep:
Skull Crusher Close Grip Press Dip
Seated Overhead Extension Reverse Grip Skull Crusher Tricep Pressdown
Tricep Pressdown Dip Close Grip Bench

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Introduction
Chapter 10
Trap:
Wide Grip Shrug Close Grip Shrug Farmers Walk
No Nonsense Rule #2 How to use Crash Sets
The Creation of The Full-Force-Go-Till-You-Blow Take-It-To-The-Max Crash Set

I am yet to see this method performed anywhere else. It is truly unique and involves
the HEAVY WEIGHTS FOR HIGH REPS technique I have been talking about for so long.

As we discussed, the weight you are lifting must be heavy enough for a reaction within the muscle to stimulate every single muscle fiber to fire. If your program includes
light weights, just think about your muscles laughing back at you - because they are
watching you work and they have no reason to change.

This technique was designed to TRULY allow you to go ALL OUT for heavy weight and
for high reps. It is the most effective technique I have discovered to maximize more
muscle fiber AT THE SAME TIME using the HEAVIEST WEIGHT possible relative to your
strength. How could this be possible?
Consider two scenarios: Performing your 3 rep max with 200 pounds, or 10 reps with
your 3 rep max with 200 pounds? Which will force more recruitment of muscle? Of
course the set with 10 reps. Duh! But how could you possibly lift 10 reps if it is your
3 rep max?
THIS IS HOW MY FULL-FORCE-GO-TILL-YOU-BLOW-TAKE-IT-TO-THEMAX SPECIAL CRASH SETS WERE BORN!

If we can force a 3 rep set into a 10-12 rep set than we will force even more
untouched and untrained muscle fibers to awaken after the muscle fibers (that are
normally recruited first) tire and fatigue. In order to extend a 3 rep max set up to
high reps such as 10-12 reps, additional fibers have no choice but to come in, assist
and help the already fatigued fibers. Thus, by the 10th or 11th rep you will have used
up a much greater number of muscle fibers than if you had only done 3 reps with the
heavy weight.

This is another reason why many guys who are capable of lifting very heavy weights
for only a few reps might not have great muscular development. Lifting heavy
weights is only part of the equation. If you lift heavy weights but do not obligate
or force NEW muscle fiber to come into play then you will only remain strong but
NOT muscular.
Now lets go back to the question,

How is this Heavy Weights For High Reps possible?
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Lets say you do between 1-5 reps, which leads to about 20 seconds of tension, then
you will just be strengthening your tendons and ligaments and nervous system but you
will not stimulate much muscle growth because the overall amount of tension does
not reach 40-70 seconds which is the optimal period of time for hypertrophy. We already know that a muscle requires a higher amount of reps to help activate the most
muscle fibers. However, on the flip side we also know that we must use the heaviest
weight possible to recruit as many muscle fibers as possible. So, this might lead to rep
ranges of 10-20.
When doing these higher reps sets lets say 15 reps is the goal. I realize, and Im sure
you will agree, that there is not much work until the last 2-3 reps. The first 12-13 reps
really do not present a challenge. The reality is that the muscle does not have to engage many muscle fibers nor does it really struggle until the last 2-3 reps. So the first
12-13 reps are not doing a whole lot for any muscular growth! It appears that only
the last 2-3 reps really do anything for muscle growth.
INTERESTING. So how could I do high reps but make my muscles really fight and
engage the most possible amount of muscle fibers deep within the muscle (which is
what will really lead to some insane muscle gain)? So here it is exactly how to perform the
most powerful ALL-OUT-GO-TILL-YOU-BLOW-TAKE-IT-TO-THE-LIMIT CRASH SET:

Instead of selecting a weight that results in the typical first 12-13 wasted reps (and
only the last 2-3 beneficial reps), select a weight that will make you reach failure within 20
seconds probably 5-7 reps will be perfect under normal circumstances.
After you perform your first set of 5-7 reps, set the weight down and rest for 30 seconds (this is the amount of time that it takes to replenish 50% of your major source of energy called
adenisophine triphosphate or ATP). Then pick the weight back up and lift until failure again
(which should be another 3-5 reps). Again, set the weight back down and rest another 30
seconds. Then, again, pick the weight back up and do as many reps as possible, which
will be another 2-5 reps. Then, and ONLY THEN, IS THE CRASH SET FINALLY OVER.
Lets take a closer look. First, choose a weight to fail around 5-7 reps (under 20 seconds
of work), rest 30 seconds, do more reps to failure, which is about another 3-5 reps
(another 15-20 seconds), rest another 30 seconds and do one last set to squeeze out 3-5
more reps (another 15-20 seconds). Lets say you hit 6 reps in your first initial set, rested,
than did 4 more reps, rested, and finally finished with more 2 reps - thats a total of
12 reps with the same amount of weight!!!
Realize this is 12 TOTAL REPS, not 12 initial reps. For your initial reps you want 5-7
and for your total number of reps you want to stay between 12-15. Anything more
and it is too light and vice versa. So basically you are using weights that would normally be selected during a heavy phase of neural training but using them for the
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same amount of time that you would typically be using lighter weights for hypertrophy training of 40-70 seconds.
By using this method, you will be able to combine the best of

both worlds and TRAIN WITH HEAVY WEIGHT AND HIGH REPS!!!
No Nonsense Rule #3 Perform 2 Exercises For Each Muscle
Group During Crash Set Workouts.
Your muscles work through a variety of angles and can perform in different lines of
movement. There is not one muscle in your body than can be completely isolated
with only one exercise. For example, even though a flat bench press works trains
the majority of your chest it might neglect some of the upper and lower portion.
During maximal strength training, it is rarely necessary to use more than two exercises per muscle group. Most muscle groups have an outer and inner portion or upper
and lower portion therefore we will use two exercises per muscle group while performing Crash Sets. We will choose exercises that have as little overlap in movement
and angle pattern as possible.
For example, you would not choose a flat bench press and flat bench dumb bell press
because there is too much similarity is musculature. You want the second exercise to
be the same muscle group but with a completely different angle on the muscle. This
way you will minimize residual fatigue from the previous exercise into the next.
No Nonsense Rule #4 Keep Your Rest Periods to A Minimum.
As a natural trainee you are competing against the clock. Carry a stopwatch to EVERY single workout and start the timer once you commence your warm-up set. Since
we are training smarter we do not want our total workout duration to exceed 45-60
minutes. Testosterone levels decline and cortisol levels begin to climb and turn your
muscle into a lunch buffet around 45-60 minutes of total training duration.
Giant Sets Rest Period: Rest for absolutely no longer than it takes to travel from one
exercise to the next. This is not the time to get some water or chat it up.
Aim to rush to the next exercise, knocking over anything

or anyone that gets into your way. The Giant Set is complete
when you have finished ALL three exercises consecutively.
Take a maximum of 90 seconds between each Giant Set during phase one. Reduce
your rest to 60 seconds during phase two. Your ultimate goal will be to complete all
your goal number of Giant Sets with 30 seconds of rest. This will not occur until your
third, but more likely, fourth phase. Your level of conditioning and fitness will be at

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the elite level by this achievement. When you are able to train at this intensity, no
one will want to train with you!
Crash Sets Rest Period: To review our goal is to lift heavy weights for high reps with
this technique. The only way you will be able to do this is if you adequately recover
between each exercise. You do not want to carry residual fatigue into the next exercise, therefore, take anywhere from 3-7 minutes between each exercise.
However, as noted, rest only 30 seconds

between each mini-set to failure.
No Nonsense Rule #5 Periodize Training Frequencies
A part of determining how many days you should take in between workouts really depends on which training phase you are performing. For instance, lets say you are focusing on improving your muscular strength using Crash Sets. The heavier loads will
place a much greater demand on your central nervous system in comparison to
doing a higher volume with lower loads such as Giant Sets. Therefore you will need
a longer rest period between muscle groups and workouts. However, when you are
training for size using Giant Sets and you ensure that your energy intake is adequate,
lifting as frequently as four times a week will yield some impressive results. This is
because your nervous system does not take as much of a beating in this phase.
Most recovery protocols found in conventional training magazines promote training each muscle group once a week.
They claim that training a muscle more than this leads to over-training - and it just
might. This is why you will have to tweak this variable with trial and error. The fact is
training frequency should be influenced by the volume of the workouts and intensity
of the workouts not some concrete rules that only make sense on paper.
Someone who has an office job and is following their nutrition plan, supplement plan,
sleeping at least 8 hours a night, and has minimal stress will be able to train more frequently by recovering quicker than someone who works manual labor all day. Training
frequency is not about meeting inflexible protocols but understanding the factors that
affect your recovery ability.

The reality is that you will have times when you return to
the gym and discover you are not fully recovered even after you follow the guidelines I am about to set out. If you
need to add an extra day or two to my guidelines that is OK. I
question anybodys ability to recover quicker than the guidelines you are to follow.

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The nature of my workouts are very short and intense and simply revolve around increasing the intensity from my previous workout, then leaving the gym. Since you are
not doing the ridiculously long 12-24 sets per muscle group, your muscles will need to
be stimulated more often. Because you have average genetics and are most likely a
hard gainer, your body does not want to keep muscle it is a luxury to your body and
costs it too much energy. Your body would prefer to live without muscle!!! This is
why you must constantly give them a reason to grow, train them more regularly
and train them frequently! Going longer than one week without stimulating your
muscles or telling them to get stronger and bigger is too long.
If you are doing the typical 3-4 exercises, 3-4 sets each muscle garbage totaling 1224 sets per muscle then yes, training each muscle two times every five days and two
times every 7 days will lead to over-training. But when you are doing my very short
and intense workouts using the all-out Crash Sets and all-out Giant Sets, you arent
going to need as much time to recover, recuperate and grow. Training the way I have
talked about in this e-book not only stimulates more muscle growth and strength than
conventional training, but you are able to train that muscle again in just a few days.
And being able to train that muscle more often will lead to more growth spurts. This
will lead to some INSANE MUSCLE GAIN!
No Nonsense Rule #6 Follow This Training Split for Maximum
Recovery and Maximum Intensity.
Heres how to group your muscles during a Giant Set Phase 1 and 3:

Monday:
Session A: Triceps, Shoulders, Chest
Tuesday:
Session B: Hips, Traps, Abdominals
Thursday:
Session C: Forearms, Biceps, Back
Friday or Saturday:
Session D: Quads, Calves, Abdominals
Continue the cycle for three weeks total.
Heres how to group your muscles during a Giant Set Phase 2 and 4:
Monday:
Session A: Hips, Traps, Abdominals

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Tuesday:
Session B: Back, Biceps, Forearms
Thursday:
Session C: Quads, Calves, Abdominals
Friday or Saturday
Session D: Chest, Shoulders, Triceps
Continue the cycle for three weeks total.
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You will notice that each training phase alternates the pairing of different muscles.
This concept is based on giving all your muscle groups equal opportunity to train fresh
at the start of the workout. How do you expect your arms, calves and abs to be just
as visually pleasing and strong if they are always thrown in at the end of a workout as
an afterthought?
Heres how to group your muscles during Crash Set Phase 1 and 3:

Monday:
Session A1: Quads, Chest, Biceps, Abdominals
Wednesday:
Session B1: Back, Shoulders, Triceps, Abdominals
Friday:
Session A2: Hips, Chest, Biceps, Abdominals
Monday:
Wednesday:
Friday:
Continue the cycle...

Heres how to group your muscles during a Crash Set Phase 2 and 4:
Monday:
Session A1: Hips, Shoulders, Biceps, Abdominals

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Wednesday:

Session B1: Chest, Back, Triceps, Abdominals

Friday:

Session A2: Quads, Shoulders, Biceps, Abdominals

Monday:


Wednesday:
Session A1: Hips, Shoulders, Biceps, Abdominals
Friday:


Continue the cycle...
You will notice that during this phase, as many unrelated muscle groups are paired
together. This will eliminate any potential residual fatigue from being carried from
a previous set into the next. Basically each muscle group is almost absolutely fresh
when started. This will allow for the best gains possible.
Lifting the weights exactly how I have laid them out will give you exactly the amount
of rest and training needed to consistently grow bigger and stronger week-to-week. I
highly suggest you DO NOT change the order of muscles. Leave it as is. Trust me, there
are many others that I have tested but this is by far the most effective.
You will also notice that there is an A1 and A2 and B1 and B2. There is a reason for
that which I will explain next.
No Nonsense Rule #7 Alternate Workouts Between
A1 and A2 and B1 and B2
Giant Sets Protocol:
A1 and A2 represent two different workouts. The order of muscle groups trained is
listed above. All you have to do is pick ONE of the combos from the selection of Giant
Sets Combos a few pages up and this is your routine.
For example, on Chest-Shoulders-Triceps-Abdominals day here is a sample workout:

CHEST: Flat Bench Press Incline DB Flys Decline DB Chest Press
SHOULDERS: Bent Over DB Raises Side Shoulder Raises

Seated DB Shoulder Press

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TRICEPS: Skull Crushers Close Grip Presses Dips
ABDOMINALS: Vertical Hip Raise Double Crunch V Up
This is the complete workout. For each phase I suggest you pick a new combo but
stick to the same combo for each training phase to make progression.
Crash Set Protocol:

Here is an example of what your entire training routine

will look like for Crash Sets Phase 1:
Monday:

Legs

Leg Press

Warm-up set: 135 lbs / 15 reps



Crash Set: 250 lbs / 6 reps...4 reps...3 reps = TOTAL 13 reps

Dumbbell Lunges


Standing Calf Raises





Seated Calf Raises


Chest

Bench Press





Incline Dumbbell Press


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Biceps

Incline Curls





Cable Curls


Abdominals

Weighted Sit Ups On Stability Ball





Wednesday


Back

Lat Pulldown





1 Arm Dumbbell Rows


Shoulders

Behind the Neck Shoulder Press





Shoulder Machine Press


Traps

Barbell Shrugs


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Triceps

Skull Crushers





Wide Grip Tricep Pressdowns


Abdominals

Weighted Ball SitUps With A Twist





Friday
Session A2: Hips, Chest, Biceps, Abdominals

Legs

Deadlifts





Lying Leg Curl


Chest

Bench Press





Incline Dumbbell Press


Biceps

Incline Curls



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Cable Curls


Abdominals

Weighted Sit-ups On Ball





Monday
Session A2: Back, Shoulders, Triceps, Abdominals

Back

Lat Pulldown





1 Arm Dumbbell Rows


Shoulders

Behind the Neck Shoulder Press





Shoulder Machine Press


Traps

Barbell Shrugs


Triceps

Skull Crushers




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Wide Grip Tricep Pressdowns


Abdominals

Weighted Ball SitUps With A Twist





Wednesday
Same workout as A1
Friday
Same workout as B1
As you can see, this example includes everything you must do in each workout:
2 exercises per muscle. Always choose compound movement. No isolation
movements during Crash Sets.
3 warm-up sets pyramiding the weight up each set.
You will note that there is no warm up for the second exercise for each muscle
group. You only really require the warm up set on the first exercise. Too much
warm up on the second exercise will cut into your energy reserves. Performing an
optional 6-8 rep set to review technique/warm up is your choice.
1 full-force real set for each exercise (5-7 initial reps, rest 30 seconds, pick up
the weight and do another 3-5 reps, rest 30 seconds, pick up the weight and finish
with another 2-4 reps and then you are done).
Because your weight is constant for the full-force sets, multiply the weight by
the TOTAL number of reps. This equals your TOTAL WORKLOAD and hopefully a
NEW PERSONAL BEST. Record this number (your New PB) and get ready to beat it
next time.
12-15 TOTAL reps per set.
Same exercises for each muscle group UNTIL you plateau two workouts in a role
without an increase in strength.

No Nonsense Rule #8 Pick A New Exercise When You Can No
Longer Increase Your Personal Best Two Workouts In A Row.
You must stick with the recommended exercises until you can no longer increase your
workload. This means you have not been able to increase the reps or weight. So lets
say you have been doing incline bicep curls and your total poundage does not go up
its time to drop that exercise and pick a new one.
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HOWEVER, if this occurs try just ONE more workout with that exercise, and if again
you do not increase the total workload, then this is a sign to drop this exercise and
choose a new one. Giving it an extra chance to prove itself will show if you have really exhausted the potential of that particular exercise.
This is how you will cycle your exercises around because it is

absolutely critical to use exercises that will allow you to continually
lift more weight and reps. If not, you will slow to a stop and make
no more gains.

Remember, the name of the game is to continually outdo yourself week in and week
out. If you are not using exercises that will allow you to keep improving your total
workload then you will join the club of people who lift weights for years and have
nothing to show for it!
No Nonsense Rule #9 Fewest Sets Possible = Maximal Results

With THE Least Amount of Work.
To justify this principle, lets look at the following example. Lets say you perform a
set with 200 pounds for 10 reps. The total workload would be 2,000 pounds. Now, if
you truly put everything into that particular set, there is no way you are going to be
able to perform a second or a third set with the exact same amount of weight and the
exact same number of reps.
Assuming that you truly went all-out then you would have exhausted that particular
muscle. Your strength and energy reserves will be depleted. Now lets say you do a
second and a third set, with the same weight, then you will probably only be able to
do 7-8 reps. Or if you want to perform 10 reps again then you will have to drop the
weight to 180 pounds, for example.
Now think about this really hard and forget all the nonsense youve heard about
shocking the muscle, finishing the muscle, killing the muscle etc. Which set do
you think is going to have the greatest contribution to making the muscle bigger and
stronger? Your first set with 200 pounds for 10 reps, or the one with lighter weight
with less reps?
Of course, the set that allows you to lift the HEAVIEST amount of weight for the MOST
number of reps is the set that will contribute the most to making your muscles bigger
and stronger. Any other set you perform beyond this ONE ALL-OUT set is just a waste
of precious energy that you need to grow. Any set that does not force more weight
and more reps is absolutely useless for gaining more muscle.
You must trust me on this and go against what every other gym rat, fitness expert
and latest research is saying about how many sets are optimal for building muscle.

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ANY SET THAT FORCES YOU TO USE LESS WEIGHT OR DO LESS REPS
MEANS LESS MUSCLE FIBER BEING ACTIVATED, WHICH CONTRADICTS
THE FUNDAMENTAL PRINCIPLES REQUIRED FOR BUILDING MUSCLE.
If you ever doubt what I am saying on this one critical phase of your program then just
go to the gym and watch all the guys who are doing set after set, and train day after
day but do not look any different whatsoever since they first started training.
Training to the point where you can not walk out of the gym or until you can not move
your limbs has nothing to do with inducing your muscle tissue to grow larger and
stronger.
So how many sets should I perform during my Crash Sets Phases?
After your three warm-up sets you will perform only ONE full-force set for two exercises on the same muscle group. Once you are complete two exercises for a muscle
group move on to the next muscle group. Remember, the heavy loads you will be
using in this workout will be much more taxing to your nervous system than more
moderate weights.
So how many sets should I perform in my Giant Sets Phase?
Perform one warm-up set of all three exercises. Use at least 50% of your goal weight.
Be very cautious because you do not want to deplete any precious energy on your
work sets.
I have discovered that Giant Sets work better at least 2-3 full-force sets instead of
one all-out set. Because the workload is slightly lower than your absolute maximum
(as done during Crash Sets) we are focusing on increasing our total workload through
higher volume instead of weight. Therefore you will have a warm-up set plus 2-3 work
sets.
No Nonsense Rule #10 Choose HEAVY Weights for Everything.
Full-force Crash Sets require you to start with a weight that you can only handle
5-7 times. You will use this weight throughout. Giant Sets require you to start with
weights 10-20 pounds less than the weight you would use on your all-out crash sets.

No Nonsense Rule #11 AIM FOR 10 REPS FOR EACH EXERCISE ON YOUR

GIANT SETS AND 12-15 TOTAL REPS ON YOUR CRASH SETS.
The number of reps will reflect the amount of time under tension. We have discussed
that placing the muscle at maximal tension for 40-70 seconds will illicit a hypertrophy
response and placing the muscle at maximal tension for 20-40 seconds will illicit a
strength response.
What we did not discuss was how your different muscle fiber types are influenced.

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Dont worry, I will keep this a grade school physiology lesson.
The human body is made up of several different types of muscle fibers; some are geared more towards endurance work and
some are geared towards more strength,
power and speed work.
Care to take a wild guess what is more predominant in skinny guys? If you guessed
the endurance type then treat yourself to a protein shake. These are known as slowtwitch muscle fibers and are excellent for resisting fatigue but poor in generating
strength, power and speed. Even as a long distance runner I was nailed so many times
in the home stretch by guys who would kick me down before the finish line because I
was really slow twitch dominant.
These slow-twitch fibers truly live up to their name by supplying blood and oxygen
for a quicker recovery and work for a longer duration. Slow-twitch fibers use fat as a
primary source of energy and fast-twitch use glucose (carbs) as a primary source of energy. Slow-twitch contract just about as fast as an old lady moving in a seniors home,
placing you at a distinct disadvantage. Dont plan on winning any sprint races, setting
a record in a bench press competition or impressing the guys with your vertical slowtwitch fibers lack speed, force and power.
The good news is that no body is completely slow-twitch dominant and even ultra-endurance athletes have up to 40% fast-twitch muscle fiber on them. Slowtwitch muscle fibers are known as the type Is. On the other end of the spectrum you
have your powerhouse type IIb fibers (fast-twitch). It is important to know that there
is one more type squeezed in between the continuum here they are called type IIa
and have an intermediate contraction speed. What is really interesting is that your
training can influence whether these type IIa become more fast-twitch dominant or
slow-twitch dominant. For example, since I spent about 10 years of my early life racing and training as a competitive long distance runner and triathlete, it is safe to say
that I converted a good percentage of my type IIa fibers to type I fibers. Conversely, a
sprinter or hockey player would have converted the majority of their type IIa muscle
fiber to type IIb muscle fiber.
Whatever your situation, it is not as hopeless as it seems, even if you possess a higher
than average percentage of slow-twitch muscle fibers. You can still add inches to your
frame and build a muscular physique. The reps and time under tension guidelines
presented below will help you to effectively focus on both muscle fiber types to
bring in significant amounts of muscle growth.
Therefore, Giant Sets Phase will serve the purpose of tapping into your
favored slow-twitch muscle fibers for hypertrophy. Even though slow-
twitch muscle fibers have a limited capacity for muscle growth we want to maximize
what we have for growth. On the other hand, when we concentrate on heavier loads
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via the Crash Sets Phase we will be going after those fast-twitch type IIa muscle fibers that have the greatest potential for taking on the properties of type IIb fibers.
If you have not achieved the muscle size that you are after then it is safe to say that
your training, to this point in your life, has not taxed your type IIb or central nervous
system sufficiently. Crash Sets are designed to stimulate the muscle fibers that are
designed for growth the super-duper powerful fast-twitch type IIb fibers.
Crash Sets can be summed up like this keep the loading high for 5-6 reps per miniset, the overall volume is low since you are only doing one full-force set per exercise
and target the muscle fibers that have the greatest potential for growth. In total you
will be performing around 12-15 total reps after you add up the three mini-sets within
each Crash Set.
Giant Sets have a greater strain on the metabolic system so the volume can be higher,
however the loading is also high but only for 10 reps per exercise, which will target
the type IIa muscle fibers for growth. The reality is that type IIb fiber training (Crash
Sets) is the key to finding new and untapped muscle fiber. Giant Sets are more the
equivalent of bodybuilding training that focus on just one muscle fiber type. There
is no doubt that power lifters are stronger than bodybuilders but power lifters have
nowhere the amount of muscle cuts and definition of a bodybuilder. I assume you are
interested in getting that ripped, shredded and cut look too. This is why you can not
neglect your type IIa and type I fibers completely, hence another reason to include the
Giant Sets.

No Nonsense Rule #12 USE A 301 TEMPO FOR CRASH SETS AND A 311
TEMPO FOR GIANT SETS.
Manipulating speed of tempo is a very powerful variable that will also be exploited
by alternating these two phases. Remember that we can recruit more muscle fiber by
either lifting more weight or lifting more reps. The basic goal is to engage as many
muscle fibers as possible so we can achieve this goal by going slow and fast.
During your Crash Set Phase, use an explosive movement where you focus on driving
the weights up as quickly as possible. By performing each rep with an explosive force
you will obligate the maximal number of muscle fibers. At the same time you must be
in CONTROL. Use only enough weight to allow you to go fast enough BUT while using
good form. Too much speed and you will end up using too much momentum and risk
injury (and also look ridiculous)!
Going too slow simply forces light weights to be used, and this just wont recruit
enough muscle fiber. Whats going to force more muscle growth? Doing 25-pound
bicep curls at a slow speed or doing 50 pounds with a quicker speed? Clearly, 50
pounds will make your biceps grow quicker than 25 pounds.

NO PAUSING OR SQUEEZING THE MUSCLE IN THIS PHASE.

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Instead, focus on squeezing the weight with your grip. This will automatically force
your muscles to recruit more muscle and have a far more powerful effect than trying
to squeeze your muscles. Keep it simple and focus on keeping that weight moving and
gripping the heck out of the handles. No resting at the bottom, no long pausing, no
staring at yourself in the mirror, just keep that weight pumping!

If you watch any professional bodybuilder in the gym, like Arnold in his Pumping Iron
DVD or Ronnie Coleman in his Cost of Redemption DVD, these guys dont use any fancy
techniques like squeezing, twisting, slowing it down, stretching it out etc.
These guys are moving the weights around with NO pausing and are firing out rep after
rep like a loaded machine gun. Its interesting how many professional bodybuilders
tell us one thing (go slow and controlled) in magazine interviews but in real life they use a
completely different method.
The reality is that because you are a natural trainee and not taking in boat loads of
steroids, lifting with explosive movements week in and week out can easily lead to
injury, so it is critical that we alter your lifting tempo.
During your Giant Set Phases you will use a moderate and controlled tempo. Slower
than an explosive movement but NOT super slow. Take an extra second on the way
up and on the way down to move the weight. Therefore 2-3 seconds on the way down,
pause for at least 1 second and 3-4 seconds on the way up. Altering the amount of
tension on your muscles will prevent plateaus and ensure you find untouched and untrained muscle fiber.
To summarize:
Crash Sets will have a 3-0-1 tempo meaning a 3 second negative, 0 second pause, and
1 second concentric movement.
Giant Sets will have a 311 tempo meaning a 3 second negative, 1 second pause and 1
second concentric movement.
No Nonsense Rule #13 KEEP TRAINING SESSIONS SHORT AND

TO A MAXIMUM OF 40-60 MINUTES.

The training sessions I have created are designed to be done within 45 minutes for
Giant Sets and closer to 60-70 minutes for Crash Sets. Aim to stay under the one hour
barrier. This is counterproductive because natural testosterone levels begin to decline
at this mark and the evil cortisol hormone begins to rise and starts eating up your
muscle tissue especially during metabolic training via Giant Sets (this is more critical). During the neural training phase via Crash Sets you are allowed to take 5-8 minutes between exercise so the workout may be closer to 60-70 minutes in total dura Vince Delmonte www.VinceDelMonteFitness.com 2006.
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tion. Better gains are made by cutting workouts short rather than finishing a workout
for the sake of finishing a workout.

No Nonsense Rule #14 Minimize The Amount of Cardio You Do.
You have probably heard both sides of the coin. Some experts say that cardio is the
eighth deadly sin for skinny guys because it will burn too much energy and have a
negative impact on ones ability to gain muscle. And to a certain extent they are
right, cranking out 30-60 minutes in your fat burning zone will definitely sabotage
your muscle gain quest.
However dont kid yourself into believing the hard core extremist who thinks heavyload, low-rep training with long rest periods is going to contribute to any heart and
lung strength. Sure your heart has to work but you will have the cardio fitness of a
seniors jog/walk club. Seriously, weight training can easily deceive you into thinking
you are in shape because your body is more visually appealing than a marathon runner. Dont fool yourself.
Your main interest in doing cardio should be for

its health-related benefits.
During your Giant Set Phases your muscular endurance will be challenged far more,
resulting in a higher heart rate, more sweating and more sucking for air! I suggest a
lower volume of cardio during this phase because your energy expenditure will also be
greater at this time. No more than 1 or 2 interval training sessions during this phase
as outlined in the cardio chapter.
During your Crash Sets Phases your body will require cardio workouts that are shorter
and more intense to maintain your heart and lung strength since the high-loads, lowreps and long rest will do very little for heart strength. Absolutely no more than two
or three 15-20 minute interval workouts as outlined in the cardio chapter.

The bottom line is that the caloric support must be there to counteract the energy
demands from the workout. Perform your cardio workouts on your non weight-training days and incorporate the pre-workout and post-workout nutrition drinks to make
up for the extra caloric expenditure. This will keep your body in an anabolic state.
No Nonsense Rule #15 Warm Up Thoroughly.
Always begin each workout with a 5-10 minute cardio warm-up and stretch. This will
allow you to feel out your body and give you some time to get into the zone. Just
because your body is warm does not mean the specific muscles you will be training
are warm so ALWAYS do one light warm-up set to pump some blood around the joints.
Look at this as lubricating your joints. Not performing warm-up sets can cause a lot
of wear and tear and lead to a short life-span on your joints. Not good if you plan to
lift into your later years of life.

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No Nonsense Rule #16 Have Fun!

I will leave you with two of my favorite quotes:
If the mind is willing, the body will often follow. - Roger Banister
(the first man to break the 4 minute mile)
Successful people in life have developed the habit of doing what unsuccessful people dont feel like doing.
(my father told me that driving in the car when I was in high school)
Conclusion: Taking the Road Less Traveled

By now you should have a fresh and different perspective on how to build muscle the
natural way. The advice in this book was not written by a genetic freak or a dude
who, not even once in my life, dabbled with steroids. My body is completely drugfree and I built every ounce of muscle on my body the natural way through smart,
yet grueling, training sessions and smart but very hard fork lifting sessions. Not only
that but I made certain sacrifices in my social life and lifestyle to create an environment for muscle growth that I will never regret.

One of my goals is for you to build a body that you can be proud of,
one that turns heads at every street corner and instantly demands
respect from others. In this book, you have learned about the most common
bodybuilding mistakes to avoid and common mistakes that many make before they
even enter the gym. You have learned the importance of caloric intake and have
been provided tools that will tell you exactly how many calories your body requires
to build muscle. I have even provided five 84-day Healthy mass meal plans based
on 2,000, 3,000, 4,000, 5,000 and 6,000 calories of high quality nutrients. If you
ordered the Upgrade package then you also received a set of Cheap mass plans
and Veggie mass plans. These plans even include grocery lists so the guesswork is
taken care of you will know exactly what to buy every time you go to the grocery
store.
Along the way, you have probably gained a new understanding of the supplement
industry and what is necessary and what can be left on the shelves. You have learned
the importance of workout nutrition, new training techniques that will allow you to
train for size and strength, and the importance of flexibility training. I have even
included the 29-week training program in a step-by-step format, with 3-D animated
pictures to show you how to perform every exercise as well as many other features.

You can access this program at www.fitnessgenerator.com/getbuffed . You can sign
up here to get access to your program. I will activate your account once you register
a username and password (you do not need to put your credit card info in here).
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Chapter 10
I believe that over the course of the next year, youll be bigger, stronger, and most
importantly, more educated about training and nutrition information than you have
ever been before. You will no longer be that scrawny guy in the gym who busts his
butt yet has nothing to show for it. No more being taken by the latest supplement
hype and cutting edge training program. No more surfing the Internet and spinning
your wheels in the gym. No more justifying your training program because your body
will speak for itself. You now know the universal principles required to create an
anabolic environment and can stack up any information you hear or read to what you
have learned in this book. No more guessing about how much you should be taking in,
and eating the same bland foods.

I have provided the tools that you need to be in complete control of how much
muscle you gain. I have provided the plan; you provide the action. You are in control of the final outcome. But dont forget that I am always here to help you step-bystep for the entire way.
I truly wish you all the best,

Your friend and coach,
Vince DelMonte

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Chapter 10
About The Author

Vince DelMonte is a natural competing fitness model, personal
trainer, freelance writer and fitness consultant who runs a
personal training team department in Hamilton Ontario.
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.
His transformation story was featured as Transformation of the
Month at Bodybuilding.Com and has appeared in Maximum
Fitness.
He is the founder of www.VinceDelMonteFitness.com, a fitness
site dedicated to building muscle and losing fat, and is the author of No-Nonsense Muscle
Building - Skinny Guy Secrets To Insane Muscle Gain.

Page 215 of 200


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No Nonsense Muscle Building

The Complete Beginner-Intermediate

Vince Delmonte www.VinceDelMonteFitness.com 2006.

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Seated Dumbbell Shoulder

Below is Weeks 10 - 12 based on Undulating Periodization:

Workout A (Monday) 3 sets of 15 with 30 sec rest 311 tempo

Workout B (Wednesday) 5 sets of 5 with 90 sec rest 311 tempo

Workout C (Friday) 4 sets of 10 with 60 sec rest 311 temo

Vince Delmonte www.VinceDelMonteFitness.com 2006.

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Workout A (Monday) Upper Body Horizontal Push and Horizontal Pull

Workout B (Wednesday) Quad and Hip Dominant

Workout C (Friday) Upper Body Vertical Push and Vertical Pull

Vince Delmonte www.VinceDelMonteFitness.com 2006.

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Workout A (Monday) Upper Body Horizontal Push and Horizontal Pull

Workout B (Wednesday) Quad and Hip Dominant

Vince Delmonte www.VinceDelMonteFitness.com 2006.

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Close Grip Barbell Shrug

Vince Delmonte www.VinceDelMonteFitness.com 2006.

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Workout A (Monday) Upper Body Horizontal Push and Horizontal Pull

Workout B (Wednesday) Quad and Hip Dominant

Workout C (Friday) Upper Body Vertical Push and Vertical Pull

Vince Delmonte www.VinceDelMonteFitness.com 2006.

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Close Grip Barbell Shrug

Workout A (Monday) Upper Body Horizontal Push and Horizontal Pull

Vince Delmonte www.VinceDelMonteFitness.com 2006.

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