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No Nonsense Muscle Building Review

June 29, 2009 By Leave a Comment

This is a review of the No Nonsense Muscle Building program which is highly regarded by many fitness and muscle magazines.

This program was created by Vince Delmonte, who is a certified fitness coach and nutritionist. At a point in his life Vince was considered a hardgainer. Anybody that is skinny and finds it impossible to build muscle.

Vince has studied and researched the world of bodybuilding and muscle gain extensivly for a number of years. With the painstaking work, Vince created a method that will solve the problems of the hardest of gainers.

The No Nonsense Muscle Building Program focuses on a few basic exercise’s done over short periods of time. No more than 3 hours worth of training a week is needed. This is not a method where you take it easy. It is far from being easy. People who are looking for an easy way to gain muscle need to understand what this program is all about.

The idea behind the program is easy, but when you go into the gym you need to train with intensity. Doing it this way will reward you with around 10 pounds of muscle gain in just a few weeks. This sounds too good to be true to people who have struggled to gain muscle in the paSt. However the program provides you with routines which are going to give you the most bang for your buck (effort).

Vince Delmonte also focuses on nutrition, rest periods, and cardio. At the end of the day tens of thousands of people have successfully used this program and have managed to surprise themselves at how quickly they have seen results. You will learn why a lot of the exercises and routines that you read about in muscle magazines will not work for the average guy. Your focus in the begining will be about packing on muscle, this will only require a few exercises per workout. You only move on to the second stage once you are happy with the amount of muscle you have gained.

Does the No Nonsense Muscle Building Program work. At the end of the day this program has been the top on-line bodybuilding program for sometime now, I think that says more about the program than I ever could.

If you have tried everything without any success, then it is certainly worth your time to check it out for yourself. Visit Vince Del Monte’s website and have a peek for yourself.

Vince is 100% certain that regardless of your situation, you will get results that will give you a big surprise. You can also sign up to a free muscle building video course which gives valuable insights into gaining muscle mass. If you like what you see, then there is no harm in trying out the No Nonsense Muscle Building Program for yourself.

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Build Muscles: Are Machines More Effective To Build Muscles Than Free Weights?

October 15, 2008 By Leave a Comment

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Free Weights vs. Machines

A lot of people debate about which one is effective when it comes to exercising and producing muscles. These people often debate whether machines are more effective to gain muscles or free weights. Basically, barbells and free weights are classified as free weights. On the other hand exercises that have pulleys or cables to help you lift the weight are machines.

In order to gain muscles, you need to focus more on free weight exercises. So if you're a machine enthusiast, you might rethink about which one is more effective. Free weights are indeed more effective in promoting muscle growth. Although the exercises here are a lot more difficult to execute because nothing is actually assisting you to employ the correct execution, this fact alone is why free weight exercise is much more effective.

Free weight exercises allow you to stimulate most of the muscle fibers as possible. This is impossible to do when you are exercising on a machine. Why?

Basically, machines lack in promoting stabilizers and synergist muscle development. Basically, these two muscles are what support the main muscles when you are performing a complex lift. For example, if you need to do bench presses, you need to be able to make use of the stabilizers and the synergist muscles in order for you to achieve lift. And, you need a lot of it. If you bench press using a machine, it will not really need any assistance from the stabilizers as the machine itself is already supporting your main muscles.

Machines basically are not able to stimulate the muscles around the area you are working on, which are the stabilizers. Just remember that in order for your main muscles to grow, the stabilizers should be strong. And, the only way to do this is by doing as much free weight exercises as you can handle.

Free weight exercises, such as squats, dumbbell presses, dumbbell fly, bench presses, bent over dumbbell row, and others put a lot of stress in the supporting muscle groups, which is why you get tired really fast doing free weight exercises. However, even if you do get tired really fast, you will gain more muscles and you will become a lot stronger at a very fast rate.

You can include machine exercises in your program but you need to do it after you execute all the free weight exercises. This way, you will be able to take advantage of the strength you have on free weight exercises and not deplete it on machine exercises.

If you are a beginner, concentrate on lighter weights. Your primary goal is not muscle gain yet. You first need to properly execute the free weight exercises you have in your program in order for you to move on to heavier weights.

Concentrate on strengthening the supporting muscles first and when it is able to support the weight you are lifting and that you are able to execute the free weight exercises properly, then it’s time for you to concentrate on the primary muscles.

Also, in order to gain muscle mass, you need to lift heavier weights. What heavy means is that weights that are challenging for you and weights that you will be able to lift with 8 to 12 repetitions for at least 3 sets. If you can do more than 15 repetitions before temporary failure sets in, then it will be considered as light weight.

Remember these tips and you can be sure that you will be able to gain muscles fast. Always remember that one of the keys to muscle gain is to strengthen the supporting muscles. And, only doing free weight exercises will be able to do this efficiently.

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Why Weight Lifting Tips Are Necessary For Getting The Most Out Of Your Workout

October 12, 2008 By Leave a Comment

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Weight lifting tips are very important for getting the most out of your workout. Moreover; it will also reduce the chances of sustaining a serious debilitating injury. The primary weight lifting tip is to warm up before starting your workout. Do warm up at least for five to ten minute before getting started because it is very necessary for cardio vascular vessel to get the blood flowing.

Another weight lifting tip, which is also very important before weight lifting, is to stretch all your muscles. It is always better to start with a weight that you can handle at least ten to twelve repetitions, to build strength. Then as you progress and add more weight, with six to eight repetitions while always remembering to keep a good form.

Before moving up to higher weights make your comfortable with the increase because if you go over the top with heavy weights, it may tear and damage the muscle.

A spotter is advised when you progress to very heavy weights, it not only helps minimize any possible injuries. A spotter can help you get those extra one or two reps which can really help make a difference. Perhaps, if you’re unable to complete the full six to eight reps, lower the weight. Also, do not lift more weight than you can handle especially if you do not have any spotter because it can easily end with an accident.

Remember never hold you breath when completing a rep, as it can lead to broken blood vessels or worse. It is very important to breathe freely through out the exercise. When doing a unilateral exercise, always start with your weakest side first and after that complete only as many repetitions on your stronger side. Never overwork your strong side, just because you can complete more reps.

You need to continue doing exactly the same reps on both sides, another thing sometimes due to our skeletal structure we’re not completely symmetrical. So one side looks bigger and more developed then the other side, don’t worry, just keep doing the same amount of reps on both the left and the right side. As you gain size and muscle, it should even out and you won’t notice any difference.

Work on all of your major muscles and muscle groups especially arms, shoulders, back, chest, abdominals and legs. It is important to exercise muscles in a balanced way. Don’t just workout the top half of you body and not your legs, it will look out of proportion!

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Muscle Gain Truth – Tips to Gain Muscle Mass With a Bodybuilding Diet

September 16, 2008 By 1 Comment

Muscle gain truth is hard to come by nowadays with all the chemical enhancements that are common place. But there are some essential rules that the natural bodybuilder needs to follow in order to gain muscle mass. First of all the importance of a good bodybuilding diet cannot be underestimated, it is not the time in the gym that builds the muscle, it is the recuperation period and post workout nutrition that achieves the results.

So ensure you follow the muscle gain truth tips below

1) You need to eat regularly every 3 hours, which will mean eating 5 to 6 meals a day. By eating small but frequent meals you ensure that your muscles are receiving a constant flow of protein and nutrients, whilst at the same time controlling your blood sugar levels. Digesting food is thermogenic process, which involves the burning calories and the more muscle you build the more calories are required to maintain the muscle. Another reason to eat small meals is simply you ensure that you do not overload your digestive system. Do not forget when we say 5 to 6 meals we do not mean banquets, 1 meal can simply be a tuna sandwich and protein shake.

2) You need high quality lean protein to gain muscle mass. Whey protein is the preferred source and the most biologically pure. Other good sources of protein are eggs, all white meats and tuna. Research states that you require at least 1 gram of protein for every 1lb of body weight in your bodybuilding diet so do not under measure yourself.

3) Stay away for the simple carbohydrates, which are the cakes, sweets and biscuits etc they are worthless and will turn to stored fat in no time. Steer towards the healthy slow release complex carbs predominantly found in wholegrain rice, brown pasta, wholemeal bread and all types of fruit.

4) Include good quality fats into your diet good sources include nuts, olive oil and oily fish. Good quality fats increase testosterone production, the main growth hormone responsible for gaining muscle mass.

5) Recuperation is vitally important to gain muscle mass. Once a muscle has been trained always allow 72 hours before training that particular muscle again. This will ensure that all the micro tears imparted on the trained muscle have repaired and that the muscle is back to full strength.

6) People ask if creatine is important for muscle gain truth is yes, it is very important. Creatine is well proven for creating optimum muscle size and muscle strength, so make sure you use it in your bodybuilding diet.

In order to gain muscle mass the number of calories ingested must exceed the number of calories burnt. Do not fall prey of the low fat diets, which significantly lower your calorific intake and at the same time lower your testosterone levels which inhibits muscle growth.

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Build Muscle Mass Fast & Get Ripped…

September 6, 2008 By Leave a Comment

What if by making a few small changes in your nutrition and eating habits you could add up to a 50% gain in muscle mass and loose up to 18% extra fat.

Well you could be robbing yourself of these gains just by not eating correctly and at the right times. You see by eating at the right time you can catapult your body into a fat burning anabolic state which will not only help you gain more muscle but also loose more fat at the same time.

You will be surprised at how easy it is to make a few simple changes in your eating habits and times and the gains that you will get from these very small changes.

In a recent study in the U.K it has been shown that eating irregular meals promotes fat gain. It all comes back to our body’s “will to survive” mechanism. When you skip or prolong a meal your body will automatically go into saviour mode and start storing extra fat to be used at a later date. Consequently your next meal also stores a lot of extra fat.

By eating smaller meals more frequently you can not only counter this effect but also put your body into an anabolic state, which will also increase your base metabolic rate. In plain English this leads to higher fat loss and more muscle gain.

A haphazard supplement program coupled with a haphazard diet will make building muscle and loosing fat a next to impossible task no matter how you train

Why would anyone put in all that effort in their training and not back it up by proper nutrition and eating habits? Lack of knowledge would be the most likely answer.

Ideally you should be eating 5 or 6 smaller meals a day that are low in fat, with high protein and medium carbohydrate.

Here is an example of my Meal plan each day

Meal 1: 6AM

1 packet of Ny-Tro PRO-40 mixed with 16 ounces of skim milk and 1 serving of Micronized Creatine

Meal 2: 9AM

2 servings VP2 Whey Isolate mixed in 10 ounces of skim milk

1 large apple

Meal 3: 12PM

2 grilled chicken breasts

1 Serving Rice

1 cup of low-fat Yogurt

1 serving VP2 Whey Isolate in 8 ounces skim milk.

Meal 4: 3PM

1 packet Ny-Tro PRO-40 mixed with 16 ounces of skim milk and 5 to 10 grams of GL3 L-Glutamine
1 large banana

Pre-Workout

2 Dymetadrine Xtreme

1 VyoPro Protein Bar

Meal 5: 6PM (Post-workout)

2 servings VP2 Whey Isolate combined with 1 serving Creatine HSC mixed in cold water. (This is an important meal and is designed for an insulin spike at just the right time to increase creatine and amino acid uptake by the muscle cells.)

Meal 6: 7PM

8 to 10 ounces of lean round or flank steak

1 large serving of rice

1 medium baked potato

1 large green salad

Meal 7: 10PM

1 packet of Ny-Tro PRO-40 mixed with 9 ounces of skim milk

1 large banana

3 to 5 grams of GL3 L-Glutamine

(Mix the Ny-Tro PRO-40 and GL3 in a large bowl into a smooth pudding. Slice the banana on top and eat. It’s a dessert.)

I take my meal plans from the Max OT training program, which can be found at http://www.ast-ss.com/max-ot/max-ot_intro.asp

You do not need to supplement the way I do and by just eating 5-7 smaller meals per day you will already be on your way to a healthier life with better gains from your gym workouts.

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