Defeat Your Skinny Genetics and Own 2010:
The 1 +1 Skinny Guy FAST MUSCLE GAIN Transformation Program
By VINCE DELMONTE
It happens every year. The New Year
comes and every scrawny twerp on the planet swears this
is going to be the year that he slaps on an extra 20 pounds of muscle. But if you didn't pack it on
successfully last year, what makes you think this year is going to be any different? Seriously? Is this the year to
gain weight fast?
Did you spend hours in the gym with no
results? Did you spend the last year blindly following the muscle magazines, only to look the same as you do now? Did you spend the year filling your body with mysterious
supplements that only make you sick? Did you watch your friends train less than you but get
twice as big? Sound familiar doesn't it? I thought so.
So the question is, how are we going to
gain weight fast? The answer
is simple. By doing something differently. Would you agree the best way to get the same thing is to do the
same thing? And would you agree that the best way to
get a different result is to do something different?
Give me a amen if you have decided that 2010 is going to be
different. Give me a amen-hallelujah if you are prepared to be a different person, and prepared to do
something different this year. Commit to having your best year, and I'll take care of you, providing you
with the best skinny guy transformation program. A program called No Nonsense Muscle
Building.
Skinny Guys Must Play By A
Different Set Of Rules
As a weight training enthusiast, figuring out the most effective
workout routine can become an endless source of confusion and frustration. Every single fitness expert and
magazine has a different training theory, or training angle ,which becomes more confusing than a
trip for Jessica Simpson at Home Depot!
Most skinny guys end up using routines designed and touted by
freaky monsters seen in hardcore rags, with more than a little chemistry lab going on
inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per
workout, 12-24 sets per exercise, and overemphasizing isolation-type exercises.
As No Nonsense Musclebuilding demonstrates, none of these components helps
improve the underlying foundation of a hardgainers success. Training to get bigger and more
muscular, that is - your best body ever, must revolve around getting
stronger and I mean really, really stronger. Increasing your strength remains the rock-solid
foundation for defeating your skinny genetics, and getting a head-turning physique for 2010.
Since the vast array of exercise machines came on the
market, along with infomercials, instant result programs, and fancy dressed supplement ads,
people are no longer willing to spend the time in the gym to build the solid
strength foundation that is critical for long-term progress. Since you've read this far,
you won't be making that
mistake this
year!
SIX REASONS SKINNY GUYS MUST FOCUS ON THE FORGOTTEN FACTOR:
STRENGTH
Strength training is incredibly taxing on the
body's central nervous system. Increasing your central
nervous system's work capacity through heavy and/or explosive movements; you directly
increase the ability of your muscular system to produce increased levels of strength.
Strength training releases more growth hormone
and testosterone. Using greater resistance loads than normal
will release a greater abundance of these muscle building hormones, necessary to maximize
your genetic potential, resulting in new muscle growth all over - especially on those lagging body
parts!
Strength training creates a platform to achieve
more sets and reps. When you build a stronger foundation,
your ability to handle heavier loads in the higher rep ranges will dramatically increase,
resulting in some impressive muscular hypertrophy.
Strength training benefits the smaller muscle groups as well. The pure strength movements do not just benefit the larger muscle groups
such as the chest, back and legs but the smaller ones as well. An example: A skinny guy
increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in
significantly strengthening the assisting movers of the upper arm - brachialis and the brachioradialis - allowing
him to curl much more weight on his curling exercises.
Strength training involves the maximal amount of
muscle fibers. To defeat your skinny genetics you must use
the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of
your threshold is going to stimulate the maximal amount of muscle fiber?
Think of your muscles as lazy. They would prefer to sleep this entire next
year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do.
The only reason they will wake up (get bigger) is if they
are attacked. If they are exposed to an assault (heavy weight) they have not experienced
before. Out of survival, your muscles will grow bigger to prevent the same assault from occurring
again
No Nonsense Musclebuilding show how proper trength
training does not eat up your precious calories. Unlike the
1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is
much less demanding calorically. It does not burn up the calories your muscles need to
grow, because of the longer rests and shorter sets.
Strength training leads to progressive overload. If you are thinking, "But I don't
care how much I can lift. All I care about is not being skinny anymore, and building a good physique. I'm not a
power lifter or bodybuilder."
I would reply that strength training is a fundamental
principle of muscle growth, because it leads to progressive overload. The only way to make
a muscle grow, is to subject it to unaccustomed stress. Progressive overload basically implies that when a muscle
is subjected to an usual amount of unaccustomed stress and effort, the muscle must respond by
getting larger to manage and cope with the new stress.
STILL NOT CONVICED THAT NO NONSENSE MUSCLE BUILDING IS THE ANSWER TO YOUR BEST BODY THIS
YEAR?
How many people do you see with skinny arms that can curl 135 pounds? How
many people do you see with no chest who bench press 275 pounds? How many people do you see with massive upper
girdles that can dead lift 315 pounds? How many people do you see with chop-stick legs who can squat 400 pounds?I
would say - not many. There are many more reasons why strength training will help you defeat your
muscle unfriendly genes and get the body you deserve this year, but I think you get the point. If
ever in doubt, just take a look at the biggest guys in your gym. I bet they are lifting 3-4 more times the weight
as you!
The 1 + 1 Skinny Guy Strength
Program
Stage 1: 4 x 4 Strength Phase
Week 1-3 Monday
Exercise Reps Sets Speed Rest
4 X 4 means 4 sets of 4 repetitions
311 means raise the weight for 3 seconds and lower for 11 seconds
2-3 m
means rest 2-3 minutes
Back Squats 4 x 4 311 2-3 m
Bench Press 4 x 4 311 2-3 m
Bent Over Rows 4 x 4 311 2-3 m
Upright Rows 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m
Wednesday
Exercise Reps Sets Speed Rest
Lunges 4 x 12-15 311 2-3 m
Stiff Leg Deadlifts 4 x 12-15 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
Friday
Exercise Reps Sets Speed
Rest
Deadlifts 4 x 4 311 2-3 m
Military Presses 4 x 4 311 2-3 m
Wide Grip Pull Ups 4 x 4 311 2-3 m
Barbell Shrugs 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m
Stage 2 - 5 x 5 Strength
Phase
Weeks 4-6 Monday
Exercise Work Sets Speed
Rest
Back Squats 5 x 5 311 2-3 m
Stiff-Leg Deadlifts 5 x 5 311 2-3 m
Barbell Curls 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
Tuesday
Exercise Work Sets Speed Rest
Dumbell Bench Presses 5 x 5 311 2-3 m
Barbell Rows 5 x 5 311 2-3 m
Dumbell Shoulder Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3x 30 211 1 m
Thursday
Exercise Work Sets Speed
Rest
Deadlifts 5 x 5 311 2-3 m
Lunges 5 x 5 311 2-3 m
Close Grip Presses 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
Thursday
Exercise Reps Sets Speed Rest
Incline Bench Presses 5 x 5 311 2-3 m
Seated Row 5 x 5 311 2-3 m
Military Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
Stage 3 - 6 x 6 Strength
Phase
Weeks 7-9 Monday
Exercise Reps Sets Speed
Rest
Back Squats 6 x 6 311 2-3 m
Bench Press 6 x 6 311 2-3 m
Bent Over Rows 6 x 6 311 2-3 m
Upright Rows 3 x 15 311 1 m
Calve Raises 3 x 15 311 1 m
Wednesday
Exercise Reps Sets Speed
Rest
Lunges 4 x 8-12 311 2-3 m
Stiff Leg Deadlifts 4 x 8-12 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
Friday
Exercise Work Sets Speed
Rest
Deadlifts 6 x 6 311 2-3 m
Military Presses 6 x 6 311 2-3 m
Wide Grip Pull Ups 6 x 6 311 2-3 m
Barbell Shrugs 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m
Stage 4 - 7 x 7 Strength
Phase
Weeks 9-12 Monday
Exercise Work Sets Speed Rest
Back Squats 7 x 7 311 2-3 m
Stiff-Leg Deadlifts 7 x 7 311 2-3 m
Barbell Curls 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
Tuesday
Exercise Work Sets Speed Rest
Dumbell Bench Presses 7 x 7 311 2-3 m
Barbell Rows 7 x 7 311 2-3 m
Dumbell Shoulder Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
Thursday
Exercise Work Sets Speed Rest
Deadlifts 7 x 7 311 2-3 m
Lunges 7 x 7 311 2-3 m
Close Grip Presses 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
Friday
Exercise Work Sets Speed Rest
Incline Bench Presses 7 x 7 311 2-3 m
Seated Row 7 x 7 311 2-3 m
Military Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 2 x 20 211 1 m
Weight Training Program Notes:
You will notice Monday is a
Quad Dominant day with Horizontal Pushing (Chest) and Horizontal Pulling (Rows). You will
notice that Traps and Calves are opposite movements so have
been paired up respectively.
You will notice Friday is a
Hip Dominant day with Vertical Pushing (Shoulders) and Vertical Pulling (Lats). You will
notice Traps and Calves are opposite movements so have been paired up respectively.
You will notice slight variation on some of the exercise selection. The exercise
selection is not as critical as the load and set protocol. Feel free to tweak the exercises based on your personal
preference. For example, if a Trap Bar Deadlift feels better for you than a normal
Deadlift - go for it. If you know you will get better results with dumbell's instead of barbells - don't be afraid
to follow your instincts and be involved in the training process.
For some, the 6 x 6 phase
and 7 x7 phase will be too much volume on muscle groups like biceps and triceps.
Feel free to modify these to only 3-5
sets. The goal is to keep the weight the
same the entire workout. If your weights start to drop than simplyrecord the number of sets you were able to do and try to beat it next
week.
I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember, next phase, you will be focusing on adding one extra rep to the
same weight with one extra set hence the 1 + 1 Program. This program is based on increasing
the amount of work you are capable of performing over a 12 week period.
e.g. Let's say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be
aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds on the bar, depending on the
rate that you super compensate which will be a bonus.
For time efficiency,
opposing muscle groups like Shoulders and Lats, Chest and Rows and Shrugs and Calves can be super set
together. I would not recommend super setting your legs. This is your
personal choice though.
The 2 x 20 and 2 x 30 are unique additions I have added from my own personal
experience. I have found, generally, that skinny guys
responds better to higher rep ranges for the calves and traps.
You will notice that Monday and Friday can be classified as your
Heavy days and Wednesday is an opportunity to increase your body weight strength
and prevent your metabolic system from de-training. These higher rep exercises will counteract and help
balance out the dominance of central nervous system training occurring.
The weighted abdominal work
should come from Hanging Leg Raises, Weighted Ball Sit Ups, or Cable Crunches.
You will notice this is a three day program which will be alternated every
three weeks with a four day program. I might suggest taking a week
off at the six week mark if any symptoms of overtraining are suspected. Take at least one week off from the
gym at the completion of this 12 week program.
Cardiovascular and Flexibility Training Tips
During phases 1 and
3 while you are doing only three
days of weight training per week I would recommend the following:
At least two or three 20-30
minute cardio sessions placed either on your non-workout days or
immediately after you weight training
workouts.
Use the form of cardio that,
in your experience, holds the most muscle on your body. For some, this will mean doing
shorter interval cardio sessions.
For some, this will mean going for a easy run or
swim.
Incorporate the cardio work to enhance your muscle gain goals - not detract. For
example, you might benefit from a easy swim workout after a
heavy upper body day. You might benefit from a easy bike ride to loosen up from a heavy lower body workout.
Use common sense when choosing your cardio activities. For example, don't try out for the soccer team at the
same time you are trying to transform your body!
Incorporate your cardio based on your nutrition intake. Remember, your
muscles grow on calories, so the more cardio you
incorporate, the more overall calories you will need to counteract the lost.
Try to stretch at least 1/2
the amount of time that you lift. Heavy lifting requires long and lengthened muscles to
allow full range of motion. Shortened muscles perform weaker and slower and have a higher incidence of injury.
If you are weight lifting 4 hours in the week, you should be stretching at least two. This means at least
1/2 hour of stretching before or after you weight training workout. This is my personal recommendation, any less,
and your body will screaming for a injury.
Take The Challenge
Give the No Nonsense
Musclebuilding 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks, and
commit to making 2010 the year that you defeat your
skinny genetics and build a body you can be proud of, without spending any more time
in the gym than you have to. Believe that you can do it. It can be done and it will! be sure and
check out No Nonsense Musclebuilding
Now!
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