Tips On Building Muscle

Hey folks, if you missed Vince Del Monte’s aka “Skinny Vinny” –  Post Workout Recommendation, then I would suggest jumping back and taking a look at what he has to say.

I’ve written so much about fat loss that a bunch of readers have emailed me to say, “Hey, what if I just want to gain some muscle?”

So,  today I wanted to share with you this skinny guy’s secrets to insane muscle gain.


CRAIG BALLANTYNE: Vince, how do you convince guys that the high-volume, 5-day per week programs aren’t as good as the bodybuilding magazines make them out to be? What’s a better way to train for muscle building?

VINCE DEL MONTE: I will even go as far as to say that bodybuilding workouts tailor to wimps…

but first, there are 3 reasons I believe bodybuilding programs are ridiculous…

1. Bodybuilding has no transfer to reality.

Legs one day, back one day, chest one day, arms one day…why don’t we have another day allocated to face muscles and another day for just finger muscles?! You’ve probably heard the saying. “Form follows function.”

The way you train will determine the way you look, but it will also determine the way you perform and live life.

2. Total body workouts have a better hormonal response for muscle.

Science has shown that the more muscle one use during a training session, the greater the amount of testosterone and growth hormone that is released into your body.

These are the two MAJOR hormones responsible for building muscle mass.

Doing exercises like squats, presses, and rows is like shooting testosterone and HGH through a powerful fire hose into your body – burning fat while building muscle.

Bodypart taining just doesn’t do the same. So you get more bang for your buck with my type of training.

3. Bodybuilding workouts are too long and boring.

Bodybuilding programs usually prescribe 12-24 sets for ONE muscle group. That’s insane! Bodybuilding programs are like saying, “Go sprint a marathon!” It’s impossible.

If I’m doing 12-24 sets on one muscle group then I can only train at 60-70% of my one rep max. Do you think that’s actually intense?

No! Where are the gains coming from?

That’s why people can do these marathon body part workouts for up to 2 hours. And when you train longer then (about) 60 minutes, HGH and testosterone hormones drop and cortisol, a hormone that destroys muscle, begins to rise.

I will even go as far as to say that bodybuilding workouts tailor to wimps because the workouts are easy. How can a 60-90 minute workout be “intense” if you’re only working out at 70% of your one rep max?

For me, bodybuilding workouts are the equivalent of a walk in the park.

CRAIG BALLANTYNE: What are the best exercises for building muscle?

VINCE DEL MONTE: Multi-joint exercises that use the maximal amount of muscle to create the greatest hormonal response and that recruit the greatest amount of muscle fiber and that allow you to make consistent strength gains. This includes…

…..Deadlifts, squats, snatches, clean and presses, bent over rows, pull ups, and dips.

CRAIG BALLANTYNE: How would you structure a day of eating to gain muscle mass?

VINCE DEL MONTE: A number of things:

1. Any meals that would require me to eat on the road would already be in Tupperware containers from preparation the night before.

2. My first meal would be consumed within 15 minutes of waking up.

3. My stop watch will beep every 3 or 4 hours (by setting the countdown timer) to remind me that it’s time to eat again.

4. I would reach into my (big) lunch bag and eat the meal assigned on my “Healthy Mass Meal Plan” that day.

5. Before leaving for the day, I would note if I am low on any food so that I can stop at the market or grocery store to keep my fridge and cupboards stocked.

6. I would prepare all my food for the day before while making phone calls to friends with my head set on so I kill two birds with one stone and actually look forward to my meal prep.

Developing and executing these habits consistently took me about half a year before they actually became a lifestyle.

CRAIG BALLANTYNE: Very interesting tips. Do you have a female version of your program?

VINCE DEL MONTE: I do and it IS different than the male version. It was co-authored by Shannon Clark, one the top bodybuilding authors on the net.

We’ve called the program No Nonsense Female Bodyshaping, and she had a huge role in representing a few sections of a muscle building program that should be tailored for females.

That’s all for today.

To your fitness success!!

Craig Ballantyne, CSCS, MS
Author, Turbulence Training