The bestselling author of No-Nonsense Muscle Building Program, Vince DelMonte, has outlined the 7 best ways to build muscle fast. Folks, these tips are amazing. Just follow it!
1. Treat every single set like it is your last set.
2. Treat every single rep like your life depends on it.
3. Wear a stop watch and ensure that you keep the rest period honest.
4. Wear a sweater so you can’t stare at yourself in the mirror.
5. Wear a head set on that tells others ‘do not disturb.’
6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.
7. Train with an intensity that scares the gym shorts off of every person in your path.
Now, here are Vince DelMonte’s best muscle building exercises. “These exercises are the basic compound (ideal for the hardgainers like me!) ones which stimulate large areas of the body at once.”
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CLEAN & PRESS
More Tips on Muscle Building by Vince DelMonte
- Keep it under 10
Never perform more then 10 reps of any exercise. Choose a weight you cannot lift more then 10 times, this will use the most muscle fibers and stimulate more growth.
- Keep it intense
Stop taking breaks. It is so tempting to sit around between sets doing nothing. If you have to rest between sets then keep in under 60seconds and use the time to stretch and flex the muscles.
- Turn the volume down
One exercise per muscle group is enough if you are doing the exercise to fully exhaust the muscles.
- 3-5 sets
This is the ideal set range you should be looking for if you want to build muscle.
- Increase you strength
This is easy, just add 1-2lbs to the bar every week and you will gradually get stronger and stronger as your body will not adapt to the weight.
- Never be in a poor form
Poor form and lifting technique is a sure fire way to fail when it comes to muscle building. It is better to decrease the weight and lift correctly and controlled then loading the bar up and lifting sloppy.
- Avoid too many reps
Doing too many reps will result is a more of a toning effect than a muscle building one. Stick between 6-8 reps to build solid muscle mass.
- Don’t lift too fast
Slow it down a notch, the lowering part of the movement is important and you want to aim for the following for best results.
*3 seconds lower the bar
*1 second raise the weight
*0 pause at the bottom
This is called a 302 tempo.
- Never do “too many” exercises
Forget the silly isolation exercises, stick with the basic compound movements that work many muscle groups.
- Rest is best
Resting is when your muscles grow. Aim for at least 8 hours sleep per night and at least one day off between weight training sessions to allow your body enough time to grow.
Information courtesy of: Weight Lifting Guide