My Muscle Building Program

Post workout nutrition shakes

2009-02-15T00:31:00.000-08:00

If you only have one protein shake or smootie a day then make sure you have it post workout. That means after you have finished your workout.

To build quality muscle you need to be consuming a good protein/carb mix within an hour of working out, this will ensure that all the nutrients are suttled into your muscles.

Click here for more smootie ideas

The Skinny Guy's Guide how to gain weight

2009-02-12T12:08:00.000-08:00

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

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

It probably sounds like this:

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

“Weight gain is just a matter of eating...”

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

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

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

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

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

It's Not Totally Your Fault You’re Skinny

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

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics for building muscle and gaining weight than an ex-long distance runner who abused his body with 60-80 miles of running a week (for over 10 years).

Skinny Guys Must Play By A Different Set Of Rules

If you are underweight, than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

“Taking advice from someone who can gain muscle weight easilyis like taking money advice from someone who inherited a fortune or is making money illegally.”

You must think outside the box and give up the excuse of being a “hard gainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a microphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'underweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Simple How To Gain Weight Action Steps To Start Growing Like A Skyscraper!

1. Double It Up

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. If you are using only two scoops of protein powder, then make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up?

2. Live Your Life Around Food

Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I question anybody’s commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG Eating Equipment

If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!

4. Never Train Hungry

How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry. I sometimes screamed back, “Yeah, that’s because your metabolism is in starvation mode and shut right down, you skinny pencil neck!”

I understand that training in the morning is the only time for some, however, I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

5. Eat Nutrient Dense Foods

Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber. Here are some of the best choices:

Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.

Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.

Fats – Olive oil, flax oil, avocados, nuts and peanut butter.

Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.

6. Drink A Carb And Protein Drink While You Workout

How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.

7. Live the motto, “Never Stop Eating”

Did I hear you say, “But I'll throw up if I eat all day?” Maybe... Is it necessary? Of course not. But this is a part of pushing your body’s threshold. Don't worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases. Just think that if you are not eating, then you are not growing, and if you are not growing then you are staying the same. Is that what you want?

Conclusion

There you have it and as I promised, learning how to gain weight fast is quite simple. Executing is a whole different story. It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve!

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight, then I believe you will rise to the challenge and take action! Are you with me?

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About the Author:

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

Weight Training Plateau

2009-02-11T12:08:00.000-08:00

So youve reached a Weight Training Plateau the following video will help you over come this and start getting stronger again.

Steps to beating the weight training plateau

1 - Take A Break

This tip is easy to comply for most of us but very difficult for some gym rats. Simply take a break from your workout. Do not step into the gym or do any workout for 2 weeks. Its time to let your body recover from the punishments you are dishing out to your muscles. Some bodybuilders may find this difficult to do because working out is addictive. You produce endorphin when you workout and endorphin is also known as happy hormone. The same hormone you produce when having sex.

Professional bodybuilders take a break after every 4-5 months of hard training and when they are back in the gym, they shock their well rested but complacent muscles back into massive muscle gain.

2 - Are you training too often?

If your exercises are intense enough, you need only to train each muscle group once or twice a week. Your training schedule shouldn't repeat muscle groups in the same week. Every time you train, you do your muscles damage. Muscles need time to repair and it does so in the after your training when you are resting. This means that if you lift weights on consecutive days, there isn't sufficient time for the body to recover. Try to have one day rest between each weight lifting day.

If your routine requires intensive weight training, remember not to prolong your gym time longer than an hour. This is because your cortisol, a muscle eating hormone level will be elevated and thus will be counter productive to your efforts. It eats your muscles.

Most of all, you must sleep! Eight hours or even better, go for ten hours. Muscles do not grow in the gym; they grow when you sleep. When you sleep, you are secreting growth hormones for many bodily functions and one of those functions is to build muscles. That is why they called it beauty sleep!

3 - Are you using the correct weight lifting techniques?

If your technique or form is incorrect, not only is your training retarded, you are also inviting injury. Don't laugh. But when you exercise you must think and focus, instead of mindlessly repeating the motions, do take note of how you perform each exercise and rep. Do so with deliberation and at the beginning and end of every lift, pause and squeeze the muscles you are exercising. Mind and muscle must connect! Never never use momentum of the swing to lift the weights and let gravity pull the weight down. That is why you must lift slowly and lower slowly feeling the tension in your muscles and resisting the load all the time.

In order for muscles to want to grow, you have to stress them to the maximum, and then further. Do enough repetitions until you feel you cannot go any further using good form. You must then either increase the weight or the number of repetitions at the next session. This is called progressive overload, and progressive overload is what forces your muscles to grow. As a general guide, if you can lift more than 12 reps the weight is probably too light and it is too heavy if your muscles fail you in less than 5 reps. You may wish to consult your physical fitness trainer on the correct form and technique for each exercise.

4 - Are you using free weights?

Most machines do not involve as much of the synergistic muscles (supporting muscles) as free weights do. And, therefore, do not build as much muscle mass. Synergistic muscles are the smaller muscles that aid the main muscles in balance and strength in each lift. Machines has its uses, but for beginners and for smashing plateaus, use free weights.

5 - Workout with compound exercises

Compound exercises are exercises that involve 2 or more joint movements and thereby employing bigger muscles and more synergistic muscles . Bench presses, dead lifts, squats, and barbell curls amongst others are fantastic compound exercises . For example, when you squat , all the muscles in your lower body get a workout and that alone is about 60 percent of your overall musculature . Squat also works your back and abs too. Using more muscles at one go means that you get a better overall workout. To add icing to the cake, because of the massive utilization of your muscles , you will pant, huff and sweat more. That means your routine also has a cardio effect and you will burn calories even hours after you stepped out of the gym.

6 - Are you working out your legs?

Your body is programmed to grow proportionately with only slight variations. If you do not train your legs, your upper body mass will stop growing before it becomes large. Surely, you've heard of chicken legs! Just because leg training can be brutal, it doesn't give you reason to hide your legs in your pants. To get that super hero X-frame, pepper your routine with squats . A word of caution though: compound exercises such as dead lifts, squats, and bench presses must be done in excellent form and a spotter is highly recommended. This is where your physical fitness trainer will come in handy as your spotter. If not, injuries are bound to happen and that may put you permanently out of the gym.

7 - What are you eating?

Muscle building requires protein - the more, the better. Meat, especially red meats and fish, are the best source. It is in your food that your body will draw nutrients from, for strength and necessary fats for joint and organ protection.

To have massive muscle gain and help in muscle preservation , you need about 2-3 grams of good protein per kilogram of your body weight . If you want to get serious about muscles , you may need to supplement them with protein shakes . Eating a meal and having a protein shake immediately after your workout also maximizes the window for rapid absorption of nutrients. This is important as you need to feed the muscles now that you have damaged them. You should also 6 small meals a day so your muscles are constantly fed throughout the day. This will help rev up your metabolism to burn fat too. This will tremendously help you in your build muscle lose weight program. Remember to take your protein shake half an hour before you workout too.

8 - How about Carbs?

Glycogen is the main energy source for any muscle-building exercise. The body stores whatever carbohydrates you eat as glycogen and muscles use it to give you energy during your workout. After an intense workout, do consume carbohydrates immediately to replace the used glycogen. You can even indulge in high glycemic carbs such as ice creams and white bread as these will turn into insulin and shuttles nutrients such as protein to your muscle cells quickly.

9 - And Fats?

Yes, your body do need do need fats . But try to avoid saturated fats such as animal fats or worse, trans fats which are artificial fats found in pastries, confectioneries and preserved food. Consume healthy unsaturated fats such as olive oil, canola oil, fish oils, flax seed oil.

10 - Water is essential

Water is essential. It is the most underrated macro nutrient. You need at least eight glasses of water every day but when you exercise , you lose even more water because of the sweating. So drink before, during and after your workout. Weigh yourself before and after the workout, and compensate for the loss by drinking at least 16 ounces of fluid for every pound or half a kg lost.

11 - Do you change your routine?

The human body is fantastic at adaptation. So whatever routine you are on, your body will get used to it. So do change your routine every 6-8 weeks. For example, instead of working out your chest muscles at the start of your workout, work your back muscles instead. You can reverse your whole routine or change the variations of your exercises or add new ones and take away some old ones. By changing your routines, you not only shock your muscles to new growth, it will also prevent boredom by doing the same thing all the time.

How To Build Big Biceps

2009-02-05T11:55:00.000-08:00

The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy wants them. Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'

Someone disagree with me that bicep training has become an unhealthy ‘obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!

My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?

Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.

Problem #1 with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.

Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.

I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

VIEW OR DOWNLOAD
4- Week Bicep Prioritization Program - CLICK HERE

Weight Training Program Notes:

Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at vincedelmontefitness.com
He specializes in teaching skinny guys how to build muscle and gain weight quickly by using the correct cardiovascular and weight lifting techniques.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Week 7 muscle building update

2008-11-20T09:23:00.001-08:00

Ok it has been 7 weeks since i first started my muscle building program. This week has not been a good one, i have come down with a nasty flu type cold and have not been eating right and i have missed two gym sessions due to feeling too dizzy to attended, i have got much better towards the end of the week and will start back on monday again hopefully were i left off.
Vitamin C Echinecea and zinc have helpped me make a speedy recovery.

I have not taken any stats this week and will take them at the end of week 8 with some new photos.

Free bodybuilding ebooks

2008-11-14T07:11:00.000-08:00

I dont know how many of you are familiar with the website http://building-muscle-and-weight-gain.com i was surfing it the other day and came accross a section containing lots of FREE ebooks to download.
Well Worth a look

What supplements do i use?

2008-11-09T09:30:00.000-08:00

What supplements do i use?

I have been asked this question many times via email and feel i need to make a post, not that i mind people emailing me asking questions but because it seems to be a hot topic at the moment.

Some people have trouble believing me when i tell them:

'I do not take any supplements other then a good protein powder'.

At the moment supplements play no part in my diet or plans to gain muscle, afterall i have been scammed so many times in the past. I am interested in creating lean REAL gains in muscle, and am not chasing these fictional gains advertised in magazines and on the internet.

You do not need supplements to gain muscle and weight gain

Week 6 update - Muscle Building Program

2008-11-09T07:25:00.000-08:00

It has now been six weeks since i started my muscle building program

My current stats are:

Weight 215lbs
Waist 37
R bicep 16
L bicep 16
R thigh 23
L thigh 23
Chest 45
R calf 17
L calf 17
Body fat % 16.69
Fat mass 35.89
Lean mass 179.11

Overall summary

I have lost 4.62% body fat in 6 weeks.
I have lost 9.07lbs of body fat in 6 weeks.
I have gained 13.07lbs in lean muscle mass in 6 weeks.

The gains are continuing to keep coming in terms of increasing muscle mass and decreasing body fat levels. The rate of fat loss has slowed down significantly since the beginning of the program but is still improving so that’s good. My overall bodyweight has increased since last time but this looks due to an increase in muscle mass of around 4lbs. My bodyparts do not seem to be increasing as much as i would like but rome wasnt built in a day, it takes time to build new muscle and i think i am lucky to gain this much so far.

The picture included was taken at the beach this week you can definately see shape starting to appear in the chest and the ab area, i hope in the next two weeks to but some mass around the shoulders and arms if possible.

If you are interested in trying the no nonsense muscle building program you can now do so for only $19.99, which is a small price to pay really for what you get in the program.

How to Avoid Over-training to Maximize Muscle Growth

2008-11-08T11:54:00.000-08:00

How to Avoid Over-training to Maximize Muscle Growth

By Vince DelMonte

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

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

This couldn't be any further from the truth however...

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

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

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

The Effects of Over-Training on Bodybuilders

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

The Effects of Over-training on the Nervous System

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

Higher resting heart rate
Weak appetite
High blood pressure
Weight loss
Trouble sleeping
Increased metabolic rate
Irritability
Early onset of fatigue

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

The Effects of Over-training on Hormone Levels

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

Over-training has been show to:

Decrease testosterone levels
Decrease thyroxine levels
Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.
The Effects of Over-training on the Immune System

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

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

The Effects of Over-training on the Metabolic System

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

Micro tears in the muscle
Chronically depleted glycogen levels
Slow, weak muscle contractions
Depleted creatine phosphate stores
Excessive accumulation of lactic acid
Extreme DOMS (delayed onset muscle soreness)
Tendon and connective tissue damage
So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
Have the largest meal of the day within an hour after your workout. Do this every single workout!
Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
Eat every 2-3 hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

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About the Author:

Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.

Vince's program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

End of week 5

2008-11-08T08:43:00.000-08:00

Its been 5 weeks since i have started training and things are getting alot easier for me in terms of being able to diet properly etc. My stomach has gotten used to the extra protein increase and i have had no upsets, wind, or bloating which is good.

I feel my overall energy and mood has improved and am confident that in the next week i can improve my gains even more.

If you have any questions for me

2008-10-22T01:07:00.000-07:00

If you have any questions for me regarding my muscle building program, i have set up a thread on the free message board MuscleZine.co.uk

Click the link above to be taken straight to my post

How video coaching has helpped me

2008-10-20T20:46:00.000-07:00

If you are looking to gain serious muscle and are not sure about the muscle building program that i am using then i reccommend the FREE video coaching lessons provided by vince delmonte.

There are 10 video lessons including a bonus video at the end outlining a 6 week workout plan and nutrition guide similar to the one which i am using at the moment.

Lesson #1: How Much Muscle Can You Really Build?
Lesson #2: Bodyweight Circuit To Build Muscle With Zero Equipment
Lesson #3: How Bodybuilding Magazine Are Making You Weaker & Smaller
Lesson #4: How To Defeat Plateaus & Never Stop Growing
Lesson #5: 6 Tricks To Maximize Muscle Growth Each Workout
Lesson #6: How To Bulk Up Without Getting A Pot Belly
Lesson #7: How To Relieve Muscle Soreness Quickly
Lesson #8: Exactly How Many Reps & Sets To Rapidly Grow
Lesson #9: How Much Cardio To Do To Not Lose Your Muscle
Lesson #10: The Top 6 Exercises For Maximal Size
Bonus Video: Sample 6-Week Muscle Workout & Meal Plan

I highly rate these videos not only because they are of good quality but because they are free and we all like a freebie.
Its so simple all you need to do is follow the link and enter you email address and the video and lessons will be sent to you. Dont worry you will not get any spam mail.
You have nothing to loose, if i had access to these videos years ago i would have saved myself months of wasted time in the gym.

10 FREE video coaching lessons

End of week 4 update

2008-10-20T12:46:00.000-07:00

Its the end of week 4 and i am only a small way through the program now and I am starting to see and feel some results, specifically in the reduction of body fat in the mirror. Now when I have worked out I look pumped and my abs are starting the show through. I am in no way where I want to be but I am improving so that is the main thing. I have included a picture to compare against week 1 its not the best as i had no one to hold the camera for me this time.

I decided to lose my bodyhair, shaving was not the best idea as i have come over with lots of bumps and sores on my chest, i think ill wax it next time.

My current stats are:

Weight 212lbs
Waist 37
R bicep 16
L bicep 15.5
R thigh 23
L thigh 23
Chest 45
R calf 17
L calf 17

Body fat % 17.35
Fat mass 36.78
Lean mass 175.22

Overall summary
I have lost 3.96% body fat in 4 weeks.
I have lost 8.18lbs of body fat in 4 weeks.
I have gained 9.18lbs in lean muscle mass in 4 weeks.
The overall summary results shown above prove that I have indeed made some significant gains in the last four weeks using this program. I have never gained even a pound of muscle before in four weeks so to gain 9.18lbs of new muscle in only 4 weeks for me is a miracle a former hardgainer.

I dont feel a great deal of a difference but when i compare my stats and pictures from week 1 i can clearly see that i have made some progress.

Over the next couple of weeks i am going to add a protein drink to my diet to try and help build extra muscle. Up untill now i have not used any supplements and my results are just from following the training routine and eating guidelines in the No-Nonsense muscle building program.

Training is going well

2008-10-19T21:04:00.000-07:00

I am coming to the end of the first 4 weeks using No-Nonsense Muscle building program and i have to say so far i am impressed with the results, both in the mirror and on paper.
I will post my results for this week this afternoon and include a picture so you can see for yourselves.

I played squash at the weekend and seem to have hurt my knee in some way, but hopefully this will not effect my training today.

Why do some people go to the gym and...

2008-10-14T01:11:00.000-07:00

Why do some people go to the gym and the busiest times in the evening just to stand around chatting. This really irritates me. There is nothing worse then wanting to use a piece of equipment and and someone is sat on it chatting to their mates or swapping ipod tunes.
What is the piont?
The gym should be a place to come and workout, most gyms have bars or social areas use them for chatting.
On the sweaty beast front which i have been talking about in recent gym tales. I have not had any sittings for a couple of days so hopefully he has left.

Untill next time

Building muscle and weight gain - (good site)

2008-10-11T23:48:00.000-07:00

WHile searching the internet i have found this site Building muscle and weight gain which is definately worth a mention. Its geared towards the hardgainer and is packed full of articles, videos and ebooks all of which are FREE which is always good.
It dosnt look like the site has been around for long but worthy of a mention.

Muscle Building DVD - Review

2008-10-11T11:31:00.000-07:00

I have recieved an email from one of my blog readers about reviewing some of the bonus material that comes with the muscle building program.

What you get is basically 4 hours of video that explains each individual part of the program in detail and shows you the workouts. Every exercise is shown and you can easily copy the movements if you are not sure.

To me this is probabily the best bonus that comes in the package i found it very helpful and informative. Also its good to actually see Vince's body in real time video format which proves there is no air brushing and the gains he made are real. This video is very motivational and i also watch clips before training as it mentally fires me up for a hard workout session.

If you are still unsure about the No Nonsense muscle building program you can download 10 FREE video lessons, and and ebook all about muscle building for hardgainers.

Feeling good - a gym tale

2008-10-11T11:02:00.000-07:00

Here is another 'Gym Tale'.
I have been visiting the same gym for a couple of weeks now at the same sort of time in the mornings before work. Today (after 3 weeks of my program) a member approached me and said words to the following effect:

i just wanted to say what ever training program you are using its working

This is basically an exact quote of what the old boy said, i could tell he wasnt messing around as he seemed fairly serious and is always in there himself. I felt really good after and this was a great motivator for me and i think my intensity increased ever so slightly after this

To have comments like this after 3 weeks i think is amazing, hopefully it will be from an attractive female gym member next time.

untill next time...

24/7 Fitness Coach - Review

2008-10-11T10:53:00.000-07:00

The 24/7 fitness coach is basically a muscle building question and answer database. This is one of the free bonuses you get when you sign up for the no-nonsense muscle building program.

You use the search facility to ask your question and the database searchs thousands of questions and matches an answer. Basically every question ever asked to Vince via his website or email etc has been added to the database. You should have your answer within seconds.

If your question for some reason is not covered then just send vince an email personally and he will answer, this is another reason i chose this program over the rest, as the author takes personal responsibility for it.

The truth about supplements

2008-10-11T07:25:00.000-07:00

This is an interesting video i have found, and has some interesting points raised by the bodybuilder in the clip.

I think the points raised in this clip are very valid and some up most supplement companies. The truth is how do you know these people you see in adverts and advertising products are A actually taking them and B what else are they taking.

That is a very valid point about the supplement featured and after reading the supplement watch files in which 100's of different brands are exposed i do not believe a word of what is read in certain magazines. If you do your reasearch you will find out that most bodybuilding magazines are owned by supplement companies, and it has been said that they will obviously be biased in what articles etc they print towards there own brand supplements.

If you want the TRUTH about supplements i strongly suggest reading the supplement watch files. I am not in the position of telling you whats inside because i would get into trouble but trust me you will be suprised.

Another annoying thing about my gym

2008-10-11T07:16:00.000-07:00

Here is another annoying story from my gym. Why do people not clean up after themselves. It is really annoying when some sweaty hairy beast of a man uses a bench in the gym covers it in a shower of sweat and fails to give it a wipe after.
This is one of my pet hates at the moment. My gym even supplies towels and paper towels etc but these people cant seem to clean up after themselves. Nobody wants to lie down on a bench which is covered in sweat and lose body hairs from the person before.

Untill next time..

Rest between sets

2008-10-11T06:56:00.000-07:00

The 30 seconds rest between sets are the quickest 30 seconds ever, i know this is designed to keep the intensity up. I have bought myself a stop watch to time my rest between sets because i always found that i was running over, it may need seem like such a big deal but i am trying to stick to an exact program.
I managed to buy a stop watch for 4.99 which for me is an inexpensive way to keep track of my workouts. Definately reccomended.

Untill next time..

Week 3 muscle building program update

2008-10-11T06:53:00.000-07:00

Things are starting to get easier now in terms of dieting and eating the right foods. Consuming protein drinks between meals is starting to become second nature and planning meals has become easy because I know what foods I need to eat and when.

I have started to notice an increase in strength and have upped the weight lifted in most exercises. I still feel sore for a few days after each session but that’s just my body adjusting to the training. I had the ultimate test of cravings for sweets this week when one of my work colleagues bought in mini chocolate doughnuts for everyone. This was not on a free day so I was gutted. It doesn’t sound much but it really took some will power on my part to not give into temptation. I have not taken any stats this week as will update every 2 weeks with them and hopefully a photo next time.

How to build muscle

2008-10-11T06:25:00.000-07:00

If you are looking how to build muscle then the video clip i want to share with you has some excellent tips, not so much on what to do to build muscle but more on the mind set needed. Reading ebooks, articles etc are a good way of learning but personally i like to be shown or told how to do things and i think video coaching really benifits me.

10 FREE video coaching lessons and a FREE ebook on how to build muscle

Dieting is not easy

2008-10-10T21:27:00.000-07:00

Dieting to gain muscle or gain weight is not easy at all. I mean sure i could eat 10 burgers a day i would gain weight but not the muscle weight which is what i am looking for.
I have never really watched what i ate and to be honest this part of the program is actually killing me. I didnt realise that i would get cravings to the foods i used to eat. You dont realise untill you give it up that all this junk food actually becomes an addiction that is hard to give up. I feel sorry now for people who give up smoking because i guess they go through a similar feeling. Its horrible but apparently it will pass. Soon i hope.

Untill next time...

Protein powder accident

2008-10-10T21:10:00.000-07:00

Just a quick post from my muscle gain stories. This morning i was getting my protein shake ready. I placed one scoop in the shaker and put the lid on and began shaking vigorously. Little did i know i frgot to pop the lid down hard enough and it was not on properly. Suddenly my shaker exploded and i had a strawberry protein powder dripping from my ceiling which was a pain in the ass to clear up.
I think i need to purchase a proper screw on lid shaker cup.

untill next time...

Week 2 muscle building program update

2008-10-10T13:59:00.000-07:00

Week 2 was another tough week and I have felt constantly tired after my workouts, this started to pass by the end of the week.
My current weight is 212lbs according to the scales this is a lb more then I weighed in the beginning but if you look at the table below you can see that I have made some progress.

Weight 212lbs
Waist 38
R bicep 15.9
L bicep 15.3
R thigh 23.8
L thigh 23.5
Chest 45
R calf 17
L calf 17
Body fat % 18.69%
Fat mass 39.63
Lean mass 172.37

I have lost 2.62% body fat in 2 weeks.
I have lost 5.33lbs of body fat in 2 weeks.
I have gained 6.33lbs in lean muscle mass in 2 weeks.
In my opinion they are good gains for only 2 weeks on the program and I am excited about the remaining weeks where I hope to decrease my body fat percentage and gain muscle mass even further.
I don't feel much different and the measurement gains are barely noticeable because they are only small, but are a good sign of the great things to come and really motivational to see them on paper.
There is a possibility that the gains are due to inaccurate recording, however I weigh myself at the same time as taking the before stats.

For measurements i took them first thing in the morning using the same scales, tape measure and caliper.

What i hate about my gym?

2008-10-10T13:50:00.000-07:00

Just thought i would post this as its fresh in my head. During my visit to the gym today i had finished my bodybuilding workout and walked down the stairs and opened the door to the locker room to be confronted with a naked man posing in the mirror. What the F*ck is up with that. At no point in my my mind did i expect to see such a sight.
I was seriously disturbed by this not only did this man have a worse body then mine he was seriously hairy and i felt sick.
My mind set went from thinking 'build muscle' to thinking ' Get the f*ck out of the locker room now'
The morale of this story is expect the unexpected. Also if your are one of these naked posers please have consideration to others.

Untill next time...

Week 1 (update)

2008-10-10T13:36:00.000-07:00

It has been a tough week going from no training to basically 6 days of working out or being active, but I managed to stick to the routine without giving up which for me is a big stepping stone.

My body ached after the weights sessions but as I get used to it this should ease over time.
On the nutrition sides of things I am impressed with myself for sticking to my diet plan without cheating or missing a meal. This was probably the hardest part of the week. On day two all my friends sat in watching DVD’s and eating pizza, and I had to sit there trying to block the cravings for pizza out of my head which dosnt sound like much but for me was a challenge.

I have not noticed a change in myself but its only week one and I don't expect to see results over night. I am looking forward to next week and hopefully workouts will start to feel more natural with less aching the next day.

The training in this muscle gain program training leaves you with this awesome pump feeling at the end of the workout its hard to describe but makes working out hard worth it.

There was no point in taking any end of week one phtos or stats the changes have not yet started.

If you have only just started reading this blog and want to know a little more about the program i am using http://rawiron.co.uk has a good review of it.

6 week muscle building program

2008-10-10T13:20:00.000-07:00

Here is a great 6 week muscle building program i thought i would share with you. The attached video basically outlines the program and is FREE for you to try.

The 6 week muscle building program basically consists of 3 workouts a week on mon, wed & fri and completing 20 mins of cardio on the days in between leaving sunday as an OFF day. The video outlines the exercises required and also gives some good tips on what to eat etc if you are going to gain weight during this time.

To recap the 6 week muscle building program
Mon - Weights
Tue - Cardio
Wed - Weights
Thurs - cardio
Fri - weights
Sat - cardio
Sunday OFF

If you cannot train on these days do not worry to much just adapt it to suit. Watch the video below. Still not sure click here.

Free video coaching lessons

2008-10-10T10:48:00.001-07:00

Just a quicky use this link to access 10 Free video coaching lessons these were a great help when learning to gain weight

Insane muscle demonstrator - review

2008-10-10T10:35:00.000-07:00

One of the bonuses which is included in Vince's program is the Insane Muscle Demonstrator. This tool is is basically a web database full of different exercises which are animated in 3D you can see exactly how each move works and if you have not got access to a personal trainer or training videos this tool is just what you need to help you.

Thios program comes with the workouts already laid out for you and lets you track them online using the website which you log in using your unique username and password that you choose on signing up for the program. Do not be fooled however the box in the picture is for demonstration purposes and you do not get the product itself you get access to the web database and easy to use personal training website.

I highly rate this bonus and have found it very helpful so far and sets this program in my opinion above the rest.

Day 1 - building muscle

2008-10-09T21:23:00.000-07:00

Its the first day of my buiding muscle challenge that i have set myself. Over the next few weeks

i hope to be able to change my body and look like those amazing before and after photos that you see on most web sites offering bodybuilding programs.

I have trained before but never really got anywhere i put this down to lack of commitment and knowledge. I never really got fat and always found it hard to put on weight but after years of an unhealthy lifestyle you can see i started to retain fat around my waist.

My goals are to build a fitter, leaner more muscular body using the No-Nonsense skinny guy secrets to building muscle.

I have taken my before measurements as you can see below.

All measurements in inches
Weight 211.2lbs
Waist 39
R bicep (flexed) 15.6
L bicep (flexed) 15.1
R thigh 23.5
L thigh 23.5
Chest 42
R calf 17
L calf 17
BodyFat = 21.31%
Fat Mass = 44.96lbs
Lean Mass = 166.04lbs

My current stats were taken in the morning before breakfast and hope to update this website every few weeks with my muscle building progress in the form of stats and or pictures. If you are interested in the program i am using a full review can be found here.

Its time for a change

2008-10-09T14:22:00.000-07:00

"During my teen years i had been fairly active i regulary attended martial arts classes and would class myself as in shape. After i left college and started working things begain to slip and it feels like work has taken over my life. It felt like i was living to work rather working to live. Over the years i became less active participating in no sports and eating junk foods.

I had always been really skinny so assumed i could eat anything and get away with it. Soon i started to put on fat around my sides and was unhealthy. I may not have gotten really fat on the outside but i was definately unhealthy on the inside i felt stressed and constantly under pressure. I suffer with regular nose bleeds from the combination of high blood pressure and stress. Slowly i am destroying my life. In September i had taken my 3 year old daughter to the park to kick a ball around playing catch and football.

After about 10minutes i begain to tire to the point i could not carry on my daughter was running rings around me and i was gutted. I was beaten by a 3 year old. This point was a wake up call and i left the park at an all time low. After i stopped feeling sorry for myself i realised it was time for a change not just for my own health but for my daughter.

I began searching the internet for a training routine and was overwhelmed by the amount of muscle building programs on the internet. Some of them were just long adverts. During my search i found this site which basically reviews all the best programs on the internet and i choose to follow Vince Delmonte No-Nonsense muscle building program.

The 52 week muscle building course review

2008-10-09T14:04:00.000-07:00

The main part of Vince's program is the 52 week muscle building course. You basically get a whole years worth of training routines which are split into two 6 month sections.

The beginners section consisits of high intensity Periodization training techniques which focuses on 3 workouts a week involving weights and 2 high intensity cardio days in between.

I am not going to go into the specifics of the program you will have to see for your self but i can tell you it is easy to follow and laid out so you can easily understand. As well as being availiable in text format you get access to the 3D animation online workout program. This 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.

The next 6 months by the look of it is not for the faint hearted and focuses on giant sets. I am not going to look at this untill i have completed the first phase of the training.

My views on Vince's muscle building program

2008-10-09T11:29:00.000-07:00

After alot of thought i finally took the plunge and purchased No Nosense muscle building by Vince Delmonte. As i have stated in my previous post it was the best one for me as it was not just an ebook but a whole range of programs.

The eBook itself which covers all the training principles and ideas is over 200 pages. It is easy to follow and well written. Basically you follow the step by step guide one chapter at a time. Trust me this is not one of those ebooks you will read only half of and forget the rest. On the first day i think i almost read the whole thing. My advice is take your time there is lots of information to take in and you almost have to empty your hed of any previous bodybuilding information to make way for this new muscle building info.

The program is split into several parts starting with conditional exercises for 4 weeks and then into the 26 week beginner muscle gain program. which is all included in the eBook, i will go into a little more detail into the training in my next post.

You could easily print the training manuel, most of its in colour but im sure it would look fine if laser printed black and white.

The rest of the 'FREE GIFTS' or 'BONUSES' as they are refered to are an excellent addition and will hopefully help with my muscle building goals. I will review each bonus in another post.

Before even trying the program i am impressed with its quality and and it looks if i am onto a winner. But only time will tell that.

About this site

2008-10-09T09:03:00.000-07:00

The purpose of this blog is simple. I am using it to document my progress as i undertake a new muscle building program. After searching the internet for the best program to help me gain muscle i finally settled on the No-Nonsense muscle program by Vince Delmonte.

There are so many bodybuilding programs on the internet it was a difficult choice but this web site's reviews really helped me make up my mind.

If you are still undecided on which program you want to follow http://rawiron.co.uk has some unbiased reviews of the top 3 muscle gain programs.

I am going to use this site to document my progress updating it with my training diary, progress pictures etc.. I hope to prove to myself that i can gain muscle and that No-Nonsense muscle building program actually works.