Praise for Living Large
“Having been a ‘skinny guy’ growing up, I wish I’d had Vince’s Living Large to guide me. It would have saved me years of
frustrating trial and error. Vince knows his stuff and is not only a great teacher when it comes to building muscle, he’s also
an ongoing student, always open to learning about the science of hypertrophy. His ‘Twig to Big’ column in Iron Man was
always the one I looked forward to receiving most, as it never failed to impress me with rock-solid muscle-building info—
and he continues that with his new book.”
—STEVE HOLMAN, FORMER EDITOR-IN-CHIEF, IRON MAN MAGAZINE
“Vince Del Monte is a worthy guide for skinny guys who want to bulk up fast, as well as safely. He’s been there and earned
every pound. This book will save you time, money, and heaps of frustration.”
—SEAN HYSON, CSCS, TRAINING DIRECTOR FOR MEN’S FITNESS AND MUSCLE & FITNESS MAGAZINES
“Vince has put together an excellent book on the meat and potatoes of how to gain muscle the natural way. His programming
is easy to follow but brutally effective. I think you’ll learn a lot by reading this and if you implement these methods I have
no doubt that you will make a change!”
—BJ GADDOUR, FITNESS DIRECTOR FOR MEN’S HEALTH
“Anyone who’s ever wanted to be able to build muscle without spending hours in the gym can benefit from Vince’s simple,
no-nonsense approach to building muscle.”
—MARK SISSON, AUTHOR OF THE PRIMAL BLUEPRINT AND PUBLISHER OF MARKSDAILYAPPLE.COM
“As a how-to guide, this book contains everything you may need to know. Brimming with straightforward strategies anyone
can use to overcome the key fears associated with becoming the Strongest Version of Yourself and dominating live.”
—ELLIOTT HULSE, OWNER OF WORLD-FAMOUS STRENGTH CAMP GYM
“If I could have a personal coach training me to get bigger each day, I’d want Vince Del Monte by my side. Since we live in
different countries, this is the next best thing! Use this book as your personal coach to put on healthy size that lasts!”
—LEWIS HOWES, NEW YORK TIMES BESTSELLING AUTHOR AND HOST OF “THE SCHOOL OF GREATNESS” PODCAST
“Getting bigger isn’t always easy, but Vince’s book will get you off to a great start.”
—ARMI LEGGE, FOUNDER OF EVIDENCEMAG.COM
“Vince is known worldwide as ‘the skinny guy savior’ and for good reason. For years, he’s helped hundreds of thousands of
men not only build the body of their dreams but (perhaps more importantly) has also empowered them to live large. Vince
is more than just a ripped body. And this book is a reflection of that. Not only will it show you how to build muscle (even if
you think you’re doomed with skinny genes) but it will show you how to be best man you can be in all areas of your life. If
you’re a man, this is a must-read.”
—YURI ELKAIM, NEW YORK TIMES BESTSELLING AUTHOR
OF THE ALL-DAY ENERGY DIET AND THE ALL-DAY FAT-BURNING DIET
“Vince writes in an engaging, conversational style that doesn’t undersell the difficulty of adding 30 pounds of muscle, but
provides all the tools to make it happen. Living Large is a solid introduction to building a solid physique.”
—LOU SCHULER, COAUTHOR OF THE NEW RULES OF LIFTING SERIES
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“Frankly, it doesn’t matter how much muscle you build with Vince’s advice, whether it’s 30 pounds in 30 weeks or just the
extra 10 you need for the perfect body. . . . That pales in comparison to what you will REALLY get from the book, and that’s
the confidence and attitude you need to Live Large, get the girl of your dreams, and leave the legacy for your life. That is his
true gift to you. Vince has long been a mentor and role model to me, and I highly recommend you make him the top one
in your life today, too.”
—CRAIG BALLANTYNE, AUTHOR OF THE PERFECT DAY FORMULA
“I’ve known Vince for over a decade . . . and he is definitely not a fitness meathead. He’s a husband, father of two, and
extremely successful guy who uses his physical accomplishments of living large inside the gym to inspire others to live large
outside of the gym. Vince shows that muscle can be the ‘silver bullet’ to getting whatever else you want in life . . . whether it
be a career, relationship, or lifestyle enhancement . . . and this is the ultimate guide to show you exactly how to do just that.”
—BEN GREENFIELD, AUTHOR OF THE NEW YORK TIMES BESTSELLER
BEYOND TRAINING: MASTERING ENDURANCE, HEALTH, & LIFE
“I have known Vince for a period of over 5 years. In that time I have been continually amazed at the thoroughness of
Vince’s approach to building muscle. Rather than use old-school bro science, Vince is willing to delve into actual science
first and then create a program from this. Using the perfect mixture of personal experience and research, Vince has created
a groundbreaking new book that is virtually fail-proof. The reason I say that is because it is designed to be flexible to your
needs and your genetic makeup. I fully endorse this book!”
—DR. JACOB WILSON, CEO OF THE APPLIED SCIENCE AND PERFORMANCE INSTITUTE
“For nearly 30 years, I’ve been in the ‘muscle game.’ The last 15 I’ve had the joy of watching Vince grow from a skinny kid,
eager to learn, to the hulking, strong, wise master teacher of the muscle game he is. In your own quest for the perfect
physique you will be sent down many dead-end roads by wanna-be gurus. Please, spare yourself the wasted years and
money and grab this intelligent guide to muscle and a full strength life. When Vince speaks, listen. For he speaks the truth
earned in the trenches, with blood, sweat and iron.”
—SHAWN PHILLIPS, “THE PHILOSOPHER OF FIT” AND AUTHOR OF STRENGTH FOR LIFE AND ABSOLUTION
“When it comes to health and fitness, Vince Del Monte is a forward thinker. Vince knows what it takes to keep the body
healthy and allow you to train at a high level. Through his thought process, Vince prepares clients to optimize their fitness
goals. Utilizing the components of exercise and recovery discussed in Living Large will enable you the opportunity to
maximize your health gains.”
—GREG ROSKOPF, DEVELOPER AND FOUNDER OF MUSCLE ACTIVATION TECHNIQUES
“Living Large is one of the few books I’ve seen on gaining solid development that not only provides a detailed workout
program, exercises, and meal plans, but also really digs deep into the actual mindset that will produce an excellent physique,
which is in line with most of my own writings as well. (I especially liked the section ‘Focus on Habits, Not Outcomes.’) In its
discussion of the workout program, the book focuses on going beyond moving the weight from point A to point B, but also
on getting the most out of every rep of every exercise. In short, this is a book from someone who has put in his time in the
weight room, and who respects both the art and the science of bodybuilding.”
—SCOTT ABEL, AUTHOR OF THE HARDGAINER SOLUTION
“Vince Del Monte is the ultimate coach for that special breed of people who are willing to take a no-nonsense approach
to their training and life. This book simply delivers! For anyone who has been wasting their time in the gym and wants
everything to build muscle in one spot, this is it. You’re going to get the 30-week DTS muscle-building program and much
more and how to execute every single rep for maximum results! The best part? The Living Large principles are timeless.”
—MATT STIRLING, WBFF PRO AND THREE-TIME WORLD BODYBUILDING CHAMPION
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“We need more specialists and fewer ‘jacks of all trades.’ Most fitness plans lack the focus needed for body transformation.
Living Large is a realistic plan on a realistic schedule for real results that last. No false hype or 4-week promises. Vince uses
the best equation: hard work + great plans that work.”
—ADAM BORNSTEIN, NEW YORK TIMES BESTSELLING AUTHOR AND FOUNDER OF BORN FITNESS
“Living Large is a concise, step-by-step process that will help the hardgainer build muscle. The training and eating programs
are easy to follow and there are a ton of useful tips and tricks to ensure your success.”
—DR. KEN KINAKIN DC, CSCS, FOUNDER OF THE SOCIETY OF WEIGHT-TRAINING INJURY SPECIALISTS
“Vince Del Monte’s Living Large is one of the absolute best books I have ever read on gaining muscle. Vince maps the
entire process out in a series of simple-to-follow methods and techniques that will help any person achieve serious gains
in the fastest time possible. I only wish I had this valuable resource when I was starting out! If you want a no-BS approach
to transforming your body, this is it.”
—BRUCE KRAHN, AUTHOR OF TROUBLE SPOT FAT LOSS AND THE FAT-FIGHTER DIET
“If you’re scrawny, you need to read this book, the info is out-of-this-world good. The real gem, however, is in Vince’s
approach to life and the mind-set required to ‘live large.’ When you get a chance to get into the mind of someone like Vince,
take it. It’s an awesome read, a rite of passage for any skinny on his way to big things.”
—CHAD HOWSE, AUTHOR OF THE MAN DIET
“A genuine advantage for any guy serious about gaining his first 30 pounds of muscle. Living Large would have saved me
years of frustration as a scrawny hardgainer.”
—SCOTT TOUSIGNANT, CREATOR OF METABOLIC MASTERPIECE
“If you’re a skinny guy looking to build muscle, this book is going to be your new best friend . . . your roadmap to serious
muscle and strength and the body you want. Vince has done a phenomenal job not only with the physical aspect of training
for muscle growth, but the all-important mental aspect as well (which honestly, can be even harder to master than the
physical). Get this book, follow the step-by-step program, and succeed.”
—NICK NILSSON, CREATOR OF MAD SCIENTIST MUSCLE
“Vince truly brings exceptional passion, knowledge, and motivation to the table in this book. Vince has spent years learning
from and surrounding himself with the top experts in the field in regards to exercise, nutrition, and supplementation. He has
been able to marry both the science and practical application into one piece. Vince doesn’t just talk the talk but he walks
the walk and pushes himself each and every day to be better and live larger. This book is a gem to be treasured and a must
to share with friends and family.”
—RYAN LOWERY, PRESIDENT OF THE APPLIED SCIENCE AND PERFORMANCE INSTITUTE
“If there’s a unifying characteristic of Vince’s decade’s worth of articles on Bodybuilding.com, it is that he consistently
overdelivers. Living Large continues the trend. The programming is rock solid, Vince’s perspective is spot-on, and you get
to eat the egg yolks. What more do you want? This is how you’ll grow.”
—NICK COLLIAS, DEPUTY EDITOR OF BODYBUILDING.COM
“I LOVE it when I come across powerfully effective fitness advice that comes from an amazing person oozing tremendous
energy—who is also successful in all areas of life. That’s when you KNOW you’ll be able to actually follow through with everything
you learn and use it forever. Vince Del Monte’s Living Large is a welcomed and much-needed source of information in this
world filled with impractical advice from fitness extremists who only think about their bodies all day long.”
—SKIP LA COUR, SIX-TIME NATIONAL DRUG-FREE BODYBUILDING CHAMPION AND SUCCESS COACH
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“Vince Del Monte has incredibly rare talent: he makes a complex process simple to understand without trying to trick the
reader into thinking it’ll be simple to achieve. All the while, he provides the tools necessary to shorten the learning curve
and build an impressive body in record time. Living Large is a masterwork of knowledge, insight, and balance; one that will
easily earn a place in the library of any training enthusiast, from gym newbies to seasoned fitness pro.”
—JOHN ROMANIELLO, NEW YORK TIMES BESTSELLING AUTHOR OF ENGINEERING THE ALPHA
“Vince Del Monte has created a very solid resource with the release of his book Living Large. He blends a good amount of
evidence-based science, with real world, in-the-gym training advice. If you read this book, you are sure to walk away with
some great takeaways.”
—GREGORY O’GALLAGHER, FOUNDER OF KINOBODY.COM
“Vince Del Monte is a man who practices what he preaches! I have known Vince for many years and what I love about him
is that he lives what he speaks and writes about; he was the skinny kid who was treated poorly and who knows, first hand,
just how it can negatively affect a man’s life. . . . As a fellow published author of over 30 books and 2 million copies sold, I
applaud Vince and his obvious passion for wanting to truly help men become their very best. I don’t typically ever endorse
other writers, simply because I never know if they are the ‘real deal’ and don’t want my name attached to people who are
simply in it for a ‘quick fix.’ Vince has been at this for many years, has achieved tremendous success, and will be here,
helping people, for years to come. Bravo on writing a wonderful book, Vince. Your book will surely help many men learn how
to finally begin living LARGE!”
—JAMES VILLEPIGUE, BESTSELLING AUTHOR OF THE BODY SCULPTING BIBLE FRANCHISE
“If you want proven techniques the pros use to get results, read closely. In Living Large, you’ll learn how to harness the
power of muscle damage, mechanical tension, and metabolic stress in a progressive, step-by-step program. Put these
strategies to work and you’ll be a superhero in no time.”
—ABEL JAMES, NEW YORK TIMES BESTSELLING AUTHOR OF THE WILD DIET
“Building muscle can be one of the most challenging goals regardless of your experience level, age, or genes. What I love
about Vince is his confidence to hit the reset button and rethink muscle growth. In the years that I have known Vince he has
never stopped learning and never stopped educating himself— he is truly a student of muscle building. If you’re looking for
a simple, smart, and strategic approach to building muscle, then don’t miss out.”
—BRAD PILON, AUTHOR OF EAT STOP EAT
“Amazing but true . . . people really did call him ‘Skinny Vinny.’ But with discipline and determination, Vince transformed
himself and is living large in every way. Even more, he’s helped thousands of other guys transform themselves, too. Honestly,
if you put the lessons in this book to work for you, you’ll gain muscle, confidence, and live a richer life.”
—DR. JOHN BERARDI, COFOUNDER OF PRECISION NUTRITION
“I sure do wish I had this book when I started clanging the weights as a twelve-year-old! I would have made a lot more
progress in my training, prevented a lot of injuries, and saved a lot of wasted time. Vince has produced a one-of-a-kind
masterpiece with Living Large and when he asked me to review it, I simply couldn’t put it down. Vince cuts through ALL of
the industry BS and gives you the no-nonsense TRUTH about training hard to build muscle. No wonder they call him the
‘Skinny Guy Savior!’ I have had the pleasure of knowing Vince for several years now and he never ceases to amaze me with
his ability to distill very complex concepts into simple and easy-to-understand instructions. This book is your step-by-step
blueprint of how to gain the most muscle mass possible in the shortest amount of time. Vince lays out the science behind
muscle building, but in a manner that those of us who don’t live in lab coats all day can understand, and learning the power
of optimizing D-T-S (you’ll know what that means when you crack open the book) is the key to unlocking your muscular
potential. This is, in my opinion, the best muscle-building book of all time!”
—RYAN FAEHNLE, INTERNATIONAL STRENGTH AND PERFORMANCE COACH
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Living Large
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Living
Large
THE SKINNY GUY’S GUIDE
TO NO-NONSENSE
MUSCLE BUILDING
VINCE
DEL MONTE
BenBella Books, Inc.
Dallas, TX
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This book is for informational purposes only. It is not intended to serve as a substitute for professional medical
advice. The author and publisher specifically disclaim any and all liability arising directly or indirectly from the
use of any information contained in this book. A health care professional should be consulted regarding your
specific medical situation. Any product mentioned in this book does not imply endorsement of that product
by the author or publisher.
Copyright © 2016 by Del Monte Fitness Services, Inc.
All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written
permission except in the case of brief quotations embodied in critical articles or reviews.
BenBella Books, Inc.
PO Box 572028
Dallas, TX 75357-2028
www.benbellabooks.com
Send feedback to feedback@benbellabooks.com
Printed in Singapore
10 9 8 7 6 5 4 3 2 1
Library of Congress Cataloging-in-Publication Data is available upon request.
978-1-941631-82-9
Editing by Heather Butterfield and Eryn Carlson
Copyediting by Karen Levy
Proofreading by Sarah Vostok and Jenny Bridges
Text design and composition by Kit Sweeney
Front cover design by Ty Nowicki
Full cover design by Sarah Dombrowsky
Cover and interior photography by Arsenik Studios Inc.
Printed by Tien Wah Press
Distributed by Perseus Distribution
www.perseusdistribution.com
To place orders through Perseus Distribution:
Tel: (800) 343-4499
Fax: (800) 351-5073
E-mail: orderentry@perseusbooks.com
Special discounts for bulk sales (minimum of 25 copies) are available.
Please contact Aida Herrera at aida@benbellabooks.com.
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To my B.M.W., a.k.a. my beautiful, marvelous wife
for supporting me in living larger inside and outside of the gym!
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YOUR FREE Online
Video Course:
ACCELERATE YOUR GAINS WITH THE BRAND-NEW MUSCLE
Activation SETS WARM-UP GUIDE, DEDICATED TO
“SWITCHING ON” THE TARGETED MUSCLE SO THAT YOU
SUPERCHARGE YOUR WORKOUT AND SET THE STAGE TO
GAIN 30 POUNDS OF PURE MUSCLE…THE NATURAL WAY!
Do you want to get the best bang for your workout buck? Do you want to improve
a weak body part? Do you want to learn how to activate your muscles more
effectively for a better muscle pump and, ultimately, your best body ever?
The Muscle Activation Warm-Up Guide will introduce you to the world of activation
sets for more productive workouts, harder muscle contractions, faster gains, and
reduced injury risk. Activation sets squeeze the most out of every workout by
turning on the right muscles so they fire optimally when you need them. Best
of all, activation sets don’t take much time, just a few minutes max, so you can
easily fit them into your workout. After you start experiencing superior muscle
contraction, you’ll never attempt another workout without them.
Plus, you’ll be added to my B.S.-free VIP newsletter where I debunk the biggest
bodybuilding lies and give you my newest muscle and fitness advice to keep you
highly motivated, always growing, and ahead of the pack.
Join Us and Get Instant Access
GetLivingLarge.com/ActivationSets
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Contents
Introduction 5
PART 1
MUSCLE MISINFORMATION: THE FIVE MUSCLE-BUILDING
ENEMIES YOU MUST AVOID
Naysayers—How to Deal with Them 13
Bodybuilding Magazines—Why I Tossed Mine in the Garbage 14
Personal Trainers Who Are More About Sales Than Size 15
“Superhumans” and the Juiced-Up Bodybuilder 15
Gizmos and Gadgets 16
PART 2
HOW TO LOSE THE TOP FIVE B.S. EXCUSES FOR NOT
GAINING MUSCLE
Cut the “I Don’t Have Great Genetics” Crap 17
Quit Saying, “I Don’t Have Enough Money” 19
Drop the “I Don’t Have a Lot of Time” Speech 20
No More “I’m Too
” (Insert Your Limiting Belief Here) 20
PART 3
USE YOUR BRAIN TO ADD BRAWN: SEVEN KEY
MIND-SET STRATEGIES
Set Goals in HD 23
Shrink the Change 24
Focus on Habits, Not Outcomes 25
Slow Equals Fast 25
View Weaknesses as Strengths 26
Let Go of “I Know” 26
Belief Is Better Than Steroids 27
PART 4
FIVE ESSENTIAL TRAINING PRINCIPLES TO GAIN YOUR FIRST 30
POUNDS OF PURE MUSCLE
Get Lean to Get Big 28
The Importance of Tracking Something: Know Your Critical Numbers 30
The Top Four Ways to Measure Your Body Fat Percentage 31
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Living Large
Track Your Progress Slideshow Fashion 32
Introducing DTS Training: A Science-Based Approach to Defeating Your Skinny Guy
Genetics . . . Forever! 33
Micro-Progression: The Smarter and Safer Way to Constant and Never-Ending
Improvement 36
The Suntan Analogy: The Key to Muscle Growth 37
PART 5
MASS MECHANICS: UNLOCKING THE PRINCIPLES OF OWNERSHIP,
RESPECT & DISADVANTAGES FOR IMMEDIATE GAINS
Mass Mechanics Principle #1: The Principle of Ownership 41
Mass Mechanics Principle #2: The Principle of Respect 42
Mass Mechanics Principle #3: The Principle of Disadvantages 43
PART 6
THE ULTIMATE 30-WEEK, ZERO GUESSWORK
MUSCLE-BUILDING PROGRAM
Phase One 49
Phase Two 61
Phase Three 68
PART 7
THE EXERCISE EXECUTION DEMONSTRATION GUIDE: DON’T DO
ANOTHER REP WITHOUT THESE MAX CONTRACTION CUES
Abs 91
Back 102
Biceps 110
Calves 122
Chest 126
Hamstrings 138
Quads 148
Shoulders 159
Triceps 171
PART 8
FIVE RITUALS TO RAPID RECOVERY
Recovery Ritual #1: Contrast Baths and Showers 181
Recovery Ritual #2: Massage 183
Recovery Ritual #3: Muscle Activation Technique (MAT™) 183
Recovery Ritual #4: Handling Stress 184
Recovery Ritual #5: Sleep 185
2
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Contents
PART 9
FOURTEEN SIMPLE, NO-NONSENSE NUTRITION PRINCIPLES TO
GAIN YOUR FIRST 30 POUNDS OF PURE MUSCLE
The Nutritional Hierarchy of Muscle Growth (and Fat Loss) 187
Choose Your Goal: Don’t Chase Two Rabbits at Once 189
Calories and Macronutrients: Setting Your Best Targets
(Without Complicated Formulas) 190
Protein: The Body’s Most Important Building Block 191
Fat: The Key to Optimal Testosterone Production and Sex Drive 192
Carbs: You Need to Earn Them! 193
Hydrate to Look Fuller and Stay Stronger 194
Establish a Regular Meal Cadence 195
How to Use “Treat Meals” to Bulk Your Muscles, Not Your Belly 196
Alcohol: You Booze, You Lose? 197
Consistency: The “Best Diet” Is the One That You Follow 197
The Devil Is in the Dose, Never in the Food Itself 198
Arm Yourself with the Only Kitchen Tools You Need 199
Invest in Cooking Lessons and Cook Like a Pro 200
PART 10
THE DONE-FOR-YOU MASS AND SHRED MEAL PLANS
Training Day: Mass Phase Meal Plans 203
Non-Training Day: Mass Phase Meal Plans 209
Training Day: Shred Phase Meal Plans 216
Non-Training Day: Shred Phase Meal Plans 219
PART 11
SUPPLEMENTS THAT ACTUALLY WORK (DON’T WORRY,
THIS PART IS SHORT)
Do You Earn the Right to Take Supplements? 224
How to Build More Muscle with Less Protein 225
The War in Your Gut: Are You Losing? 226
Protein Powders: Whey Is Not the Only Way 227
Carbohydrate Powder: The Ultimate Muscle-Building Solution 228
PART 12
A NO-NONSENSE GUIDE TO LIVING LARGE OUTSIDE OF THE GYM
Build Muscle to Serve, Not to Be Served 229
Take Massive Action (Don’t Just Think or Talk About It) 231
Avoid Broken Focus 232
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Living Large
Get Blood in the Game 233
Recognize the Gym Is a Metaphor for Life 234
Acknowledgments 236
Can You Hook A Brother Up? 238
About the Author 240
Endnotes 241
4
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Introduction
WARNING! If you were blessed with great genes, want to look like a
“bodybuilding mutant,” or if you think steroids and supplements are the answer,
then close this book right now. It’s not for you.
“Scrawny,” “Bones,” “Toothpick,” “Pencil Neck,” “String Bean”—I’ve been called them all. I bet you have
too. And if you’re like I was, you’ve searched all the bookstores and scoured the Internet looking for
someone to explain to you how to gain weight and build life-changing muscle. You found plenty of
information on how to lose weight, but it seems no one wants to help the skinny guy.
Tell friends that you hate being thin, and you’re trying to gain weight, and they just roll their eyes
and tell you you’re lucky.
Want to know what’s worse? No one cares! No one cares that no matter how hard you train, your
muscles will not grow as fast as you want them to. No one cares that guys mock you and girls pity you.
No one but a skinny guy can understand the disadvantages of your ectomorph physique.
I’m Vince Del Monte, and I am excited that you are reading this book! Why? Because mine is the
first book written by an ex-skinny guy specifically for skinny guys like you. My nickname used to be
“Skinny Vinny.” Now I’m called the “Skinny Guy Savior.” I came into this world as a scrawny, awkward
pipsqueak. I mean, I had no muscle mass whatsoever. The only thing I wanted was to be big and
muscular and not be intimidated by the bigger guys at school.
Adding to my misery, when I got to university, all my roommates were jacked and ripped. I’m talking
six-packs, eight-packs, and guns the size of Howitzers! I wanted what they had, but I was a puny runner
with a lame social life. I figured I was destined to be “Skinny Vinny” forever.
I started to believe everyone who said, “It’s not your fault. You have bad genetics,” and, for a while,
I gave up the fascination with being muscular, but I still wanted to make the most of the skinny body
I was cursed with.
I become a triathlete—a lean and mean swimming, biking, and running machine. I actually got good
at it, and I competed at the provincial and national levels. I became the captain of my university squad
and even represented my country at the world triathlon championships one year.
But it wasn’t everything I wanted.
Just like you, I wanted muscle and respect. Just like you, I wanted to be ripped and feel confident.
Just like you, I wanted all the things I figured I could never have.
After four years of university, my athletic eligibility was over, and it was time for me to move into the
real world. Like just about everyone else who graduates from an exercise sciences program, I had no
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Living Large
clue what I wanted to do, so I pursued the fitness industry as a personal trainer. The only problem was
that I did not resemble a personal trainer in any way. I was still Skinny Vinny.
On top of that, I figured I had damaged my potential for muscle growth by making my “muscleunfriendly genes” even more unfriendly by training long hours each day using primarily my slow-twitch
muscle fibers (the kind that don’t contribute to big muscles, only endurance).
My diet consisted of mostly mac and cheese in a box, peanut butter and jam sandwiches, bagels,
pasta, Power Bars, and Gatorade. I got my protein, fruits, and vegetables on Christmas, Easter, and
Thanksgiving—during an Italian ten-course dinner. Even worse, I had no experience with weight training.
If there had been a reality-based TV show called The Biggest Gainer, I would have been the
prototype for the show’s most embarrassingly scrawny, geeky weakling and instantly cast.
I moved back home to live with my parents and began working at my local YMCA as a personal
trainer (for $10 an hour) on a Monday, and I decided that would be the day that I’d start to put to death
the nickname that had plagued me my entire life.
Doubtful that I could overcome my stubborn genetics, I banked on the hope that perhaps I
could transfer the same qualities that made me
successful in the runner’s world to the gym. I went
to my room and took a series of “before” pictures
to act as proof, just in case I did transform my skin
and bones into the body of my dreams.
It wasn’t long after my first bodybuilding mentor
had taught me an entirely new way of training that
the unimaginable happened. I began to see and
feel a difference in just one week (three workouts).
My muscles got thicker, denser. My high school
crush, who had moved here from Italy, approached
me in the gym and said, “Wow, you look different!”
I interpreted that to mean, “Wow, you’re
looking hot.”
After a few more weeks, my buddies started to
yell, “VIN-SANITY!” when I’d walk into the gym,
inspired by my no-nonsense style of training
(which you’ll be learning shortly).
I started lifting heavier weights and was getting
stronger every week. I finally started to look like
“one of the bigger guys,” and a few of my close
friends would come up to me and say, “Yo, Vinny
[notice they did not say “Yo, Skinny Vinny”]. You’re
Vince, when he was known as “Skinny Vinny.”
looking jacked, man!”
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Introduction
My mom even threw away my protein powder. After she witnessed her son transform so fast, she
worried that the container in her kitchen was powdered steroids. My brothers just laughed at me
with awe or begged, “Vince, flex your muscles,” when their friends came over. The compliments and
recognition fueled my mission. I was starting to get what I had thought I could never have.
I continued to trust my body, trust the program, and stay focused on the six-month deadline when
I would take my “after” photos. I was determined to capture my transformation on film. After I gained
the first 20 pounds, I felt invincible and unstoppable! Over the next five months I gained another 20
pounds and became the talk of my gym.
I started testing out my tactics on my clients. Everyone I trained bulked up fast and got super
shredded. They started referring to me as the “Skinny Guy Savior” and “Transformation Specialist.”
Other trainers joked, “Vince is about to do another extreme makeover.”
Two years later, I began competing in natural fitness model shows (let me stress this is natural
fitness, no steroids allowed). I placed seventeenth in my first show and then fifth in my next a few
months later. A few years after that, I returned to the stage and earned my World Beauty Fashion and
Fitness (WBFF) Pro Card, and I went on to compete at the World Championships against some of the
best physiques in the business.
When I became known as “ripped” and “buff,” those words became central to my new identity.
However, I was unaware that at that point, the muscle had more control over me than I had over
the muscle.
While I was competing, my life revolved around my workouts, food, supplements, sleep,
schedule, and competition outfits. I never missed a meal, and I never missed a workout. I took
great pride in sticking to my plan, and I learned a lot about focus, consistency, and discipline;
however, I let this goal control my entire life, which created a lot of selfishness and anxiety. It
became sickening.
Although I looked damn good, I realized that I was heading down a road of never having enough.
That’s when I realized I needed to start looking at muscular development differently. I needed to figure
out how I could use my gains to serve others, and I’m going to teach you about that, too.
And so, this book is here to help you defeat your skinny genetics and build a body that is covered
with head-turning muscle that you can be proud of, but not at the expense of your physical, emotional,
relational, and spiritual health.
This book is here to help you defeat your
skinny genetics and build a body that is covered
with head-turning muscle that you can be proud of,
but not at the expense of your physical, emotional,
relational, and spiritual health.
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Living Large
I know too painfully well about your trials and struggles to put on muscle. I know how it feels to walk
into the gym where it seems like everyone is growing except you. I know what it’s like to go to the beach
and wish you didn’t have to take your shirt off around cute girls, or to feel intimidated when you walk
into a bar or club surrounded by guys who are more muscular than you. I know how annoying it is to not
be able to find clothes that reveal a strong and proportioned body or to feel frustrated when you step
into a confrontation and you don’t have enough respect for yourself to man up.
But finding your identity in how many “likes” you get on your shirtless Facebook selfies will suck
your soul dry. Freaking out over a missed meal or the next meal, falling in love with the mirror, pushing
through injuries that should be rested, revolving the day around me, me, me, leaves you isolated
and obsessive.
Don’t worry. I’m not promoting any of that crap in here.
This book is about believing in yourself enough to build an empowering and well-proportioned
physique that exceeds your body’s normal limits and represents you being in control of your life.
This book is about believing in yourself enough
to build an empowering and well-proportioned
physique that exceeds your body’s normal limits and
represents you being in control of your life.
It’s about living large in the gym and in life.
When I talk about building life-changing muscle, I mean that along with the big biceps, you develop
the self-confidence to approach the lady of your dreams when you see her. That you feel relaxed and
at ease in the company of great men. That you become a man of strength and influence around your
coworkers, employees, your spouse, children, parents, and friends.
Does having muscle give you all that? No. But going through the process of building it in a natural
and sane way does.
Yes, it is possible. You can build the buff body you want without becoming obsessive, working out
two hours a day, or spending thousands of dollars on supplements. And you definitely don’t need to
screw around with steroids.
It doesn’t matter if you’re a skinny guy who calls himself a “hard-gainer.” It doesn’t matter if you’ve
been training seriously for six months to a year and have little to show for it. It doesn’t matter if you’ve
had some initial success, but your gains have come to a screeching halt. It doesn’t matter if you’re out
of shape. It doesn’t matter if you’re suffering from “skinny-fat” syndrome. It doesn’t matter if you are
a complete beginner to weight training, already built and ready to take it to the next level, or making a
comeback.
Whatever the case, you have no need to stress because soon you’ll learn how I overcame my genetics
and built an exceptional physique, and how I’ve helped more than 150,000 others in 120 different
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Introduction
countries who have bought my programs, and the 750,000+ people who follow me on Facebook and
the 300,000 who subscribe to my YouTube channel do the same.
In May 2006, I released my first e-book, No-Nonsense Muscle Building: Skinny Guy Secrets to Insane
Muscle Gain, and it went on to sell 81,300 copies in 120 countries and became the number-one-selling
muscle-building e-book for skinny guys.
Since then I’ve released numerous digital programs, including The Live Large Inner Circle, Your
Six Pack Quest, Maximize Your Muscle, 21-Day Fast Mass Building, Live Large TV, Stage Shredded
Status, 1,000 Rep Muscle, The 7x7 Size & Strength Solution, Hypertrophy MAX, Get Juiced, 1-on-1 High
Level Physique & Performance Coaching, The Vanity Specialization Programs, No-Nonsense Muscle
Building 2.0, and Maximize Your Muscle 2.0.
As I write this, my first e-book is almost ten years old. That’s like a million years in “Internet time.”
I’ve learned a lot since then, and I’ve added a ton of upgrades based on new science that wasn’t
available in 2006. Every claim I make and every recommendation I give is backed by the latest and
best research. I’ve traveled the world speaking to today’s top experts. I’ve hired the best coaches. I’ve
found the sources with the best research. I’ve tested the information on my own physique as well as
the people I coach, so you don’t have to.
This book isn’t like anything else I’ve ever released. I’ve condensed the best information I’ve found
to date and put it in a format to give you only usable content, with no fat—nothing but meat. This is a
book you can bring anywhere you want and open it at any point to pull out muscle-building advice you
can benefit from immediately.
I wrote this book because I want to give the muscle-building community an easy-to-read, portable
resource where you can find the information you want fast, when you need it. It has a detailed table of
contents, so you can look up the information you need, and get right to it. You don’t have to wade through
pages and pages of fluff to find the one point you need to clarify or the one exercise you want to try next.
The goal of this book is simple: to help you pack on 30 pounds of life-changing muscle in the next
30 weeks . . . the natural way. It’s a big promise, and it’s doable . . . but it won’t be easy. (If you’ve
already gained more than 30 pounds of rock-solid muscle since you began lifting, don’t expect another
30 pounds from this book, but do expect some extraordinary results.)
Some of the highlights include a brand-new 30-week step-by-step three-phase program based
on DTS Training—the most scientific, most strategic, and simplest way to build life-changing muscle.
It includes a complete set of simple, no-nonsense meal plans that eliminate all the nutritional
guesswork. It tells you the only four supplements to consider if you desire to optimize your results.
As for the workouts, I won’t just show you what to do in the gym but how to do it. This is the first
and only book that teaches you what to think when moving a weight from point A to point B, along
with the most biomechanically effective cues.
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Living Large
I’ll expose how the bodybuilding industry has been scamming you out of your time and money, so
you’ll no longer be a casualty of misinformation, and you will learn the bottom-line truth about gaining
weight and building lean muscle the no-nonsense way.
By purchasing this book, you’ve put your trust in me as your coach. I know you’re busy and a lot
of things are fighting for your attention. The most valuable things I can ask from you are your time
and attention. I respect that above anything else, and I promise not to waste it. I understand that,
even though there is no one out there purely dedicated to the skinny guy like I am, there are a ton
of muscular dudes who could teach you a thing or two about building your body, so I’m honored
that you’ve decided to give me your attention and spend your time with me. Here’s how this book is
different than any other muscle and fitness book you have read:
1. Everything Is Backed by Science
There was a period when I was uploading so much content that people started to challenge the quality.
I started hearing people call me a “bro-scientist” online.
At first, I wrote them off as “haters,” but as I did some further research, I realized I hadn’t done my
due diligence, and I was doing my audience a disservice. I have some of my biggest critics to thank
for inspiring me to go to a “quality vs. quantity” model when it comes to sharing content on my blog,
Facebook page, newsletter, and YouTube channel.
I wrote this book with the most evidence-based science guys in mind. I want them to be able to
read this book and say, “This is really good.”
Any claim I make is backed with a reference, so you can be sure nothing I am saying is simply my
opinion or pulled out of my rear.
2. Everything Is Backed by Gains
Based on what I said above, you may wonder if I only follow the science. Absolutely not. Effective
bodybuilding involves art and science, but frankly, it is more of an art. Don’t blindly conform
everything you do to the latest study because scientific conclusions do not always meet the needs
of the individual. I have adopted or discarded all of my approaches based on a combination of
personal experience, clients’ experiences, and the scientific data available. Use the science as a
starting point, but then use your intuition and modify the program based on what works for you.
Don’t be afraid to conduct your own personal experiments. Test, tweak, and optimize. You don’t
need a study to justify every single action. All that matters is that you take action every day, keep
what works for you, and throw away what doesn’t.
3. I Don’t Just Teach This Stuff, I Live and Breathe It
There are a ton of people teaching muscle, fitness, and fat loss whom I call “me-too experts.” That
means they are not saying anything different or bringing anything new. They are repackaging the same
old material you’ve heard a million times already in a sexier way or with a new hook. And they don’t
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Introduction
always practice what they teach. They have a lukewarm passion for fitness but a burning passion for
profits and cashing in on people’s fears and insecurities. I’m here to do something about that. My goal is
to be your go-to resource when it comes to building muscle without the foolishness or fearmongering.
If someone pulled the plug on the Internet tomorrow, you would still find me in the gym grinding away.
4. I Don’t Just Learn from the Internet; I Rub Shoulders with Real Experts
Warning: the majority of the information you read online is bad information. If you’re constantly adopting
your strategies from things you learned from headlines and fitness marketing, you’ll always struggle.
I want to help you avoid “shiny object syndrome” and keep you focused on easy-to-understand and
quick-to-implement advice that works.
5. I Cut Straight to the Chase . . . No-Nonsense Style
I wanted to write a book that gives you advice you can follow right now and see a result right after
you apply it. I included the word “no-nonsense” in the subtitle of my book, so I’d have to live up to
it. A fitness book should contain clear marching orders with no fluff. It should inspire and motivate.
It should help you believe in your ability. It should be easy to toss in your gym bag and bring with
you to workouts.
So, here’s to your new ripped and muscular physique and becoming the next Biggest Gainer!
Train HARD, train SMARTER, build FASTER, and, after 30 weeks, send me your before-andafter photos, so I can celebrate with you, and I would be honored to share your story on my social
media platforms.
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“Nothing in business or life is more
expensive than bad information.”
—GARY HALBERT
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Part 1
Muscle Misinformation:
The Five Muscle-Building Enemies
You Must Avoid
The muscle and fitness industry is full of more lies, myths, and total B.S. than nearly any industry on
the planet. Some good information is getting through, but in most magazines, social media venues,
and mainstream media, the information is flat-out wrong.
While there are plenty of charlatans and scammers out there, I don’t believe the majority of fitness
“gurus” are intentionally lying. They are repeating lies they believe to be true. Overwhelmed with
information overload, the fitness industry is becoming a case of the blind following the blind.
My duty and mission is to bust industry myths and deliver to you the most direct and efficient way
to build muscle—without the nonsense or foolishness.
Let’s get started.
Naysayers—How to Deal with Them
When I started bodybuilding, my father caught me checking myself out in the mirror, admiring my
newfound muscles while taking mental “selfies,” and he questioned me, “What are you doing? Are you
in love with yourself? What is this sport?”
He walked away shaking his head. I felt embarrassed.
I love my father. I trust him. I respect him, and he has always encouraged me. If I’d been inclined to
give up on my goal due to anyone’s opinion, my father’s would have been it.
Rather than interpret his skepticism as a reason to stop, I used it to remind myself that my building
muscle needed to have a bigger purpose than just looking good. I took the gift and kept going.
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Living Large
Naysayers come in many forms, and often there’s a grain of truth in what they say. Your job is to take
the useful part of the message and discard the rest.
Some naysayers are just ignorant. Do not believe anyone who tells you that you can only have an
average body. Average results come out of average knowledge and average effort. They are not destiny.
To add 30 pounds of muscle you must first obtain your own 100 percent commitment. Do not allow
naysayers in any form to dissuade you. Instead, turn their doubt into your determination. Let their
ignorance ignite your passion. Turn their ridicule into your resolve.
Know in your heart that you are doing the right things. Do not waste any energy arguing or trying to
convince. The results show soon enough. Let your muscular body do the talking. When naysayers see
the change in you, they will either shut up or tell everyone they always knew you could do it.
Bodybuilding Magazines—Why I Tossed Mine in
the Garbage
Fashion magazines exist to sell clothes and makeup. Advertisers hire gorgeous models, airbrush the
photos so they look flawless, and then use the perfected images to sell their wares. Bodybuilding
magazines are similar in that they exist to sell supplements. Advertisers use photographs of shredded
models with huge muscles, and every month they tell you that your dream body is locked up inside
some liquid, powder, or pill.
Don’t buy it. Aside from the very few exceptions that I’ll share with you, every new supplement
is made with the same crap that the last supplement had. If a bodybuilding magazine spent all two
hundred pages of one issue teaching you how to properly eat and weight train, then you wouldn’t have
the desire to buy any supplements. Supplement sellers would stop buying ad space, and the magazine
would be out of business.
And that’s just what it is—a business. While they inspire millions, bodybuilding magazines also
mislead millions. They aren’t going to tell you the truth—that drugs combined with exceptional
genetics are responsible for these guys’ massive size. Just like the fashion model will say, “It’s the
mascara,” the featured hulks will claim their results came from supplements because they’re being
paid to promote them.
Most of the routines recommended in these magazines would kill an adult gorilla. The workouts
involve so much volume, even if you can do them for a while, it’s not sustainable. It’s like asking a
beginning runner to sprint a marathon, five times a week. If you’re not taking steroids, the advice
in these articles will cause overtraining, injuries, or illness, and lots of wasted time, and you should
avoid them.
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PART 1: Muscle Misinformation
Personal Trainers Who Are More About Sales
Than Size
You shouldn’t pump iron without expert guidance, but finding a good trainer can be a real challenge.
In the fitness world, it’s pretty easy to become an “overnight expert”—take your shirt off, show your
abs, start a YouTube channel, and you’re in business. It’s one thing to change your own physique, but
helping others requires another skill-set. The best trainers have one aim—and it’s not to cause you
the most pain, make you sore, or chew your ear off and waste your time. It is to get you to your goal
optimally and safely with nonstop progress.
As of this writing, no state agency sets standards for, regulates, or monitors personal trainers.
Some trainers get “certified” by just taking a written test online, but even a degree in exercise
physiology does not mean the trainer knows how to help you gain size. Most teach exercise and
give nutrition advice designed to help the general public improve overall fitness. They do not deliver
specialized knowledge on how to gain massive amounts of muscle.
Working for a gym or having years of experience doesn’t guarantee your trainer knows what he’s
doing either. Most gyms survive not on memberships but by selling personal training packages, and a
lot of them hire novice trainers to do it. If you go to your local big-box gym and look, you’re more likely
to meet a great salesperson than a kick-ass trainer.
Know what to look for and which questions to ask. Do a demo session or two. Ask about the last
certification or seminar they invested in. Ask who mentors them. Make sure the trainer has his or her
own coach and stays up-to-date on the latest science. I instantly disqualify potential trainers who
don’t have their own coach. It sounds harsh, but this one rule will help you rule out average trainers.
Only keep a trainer who comes to the session with the attitude that for every minute that he’s
not delivering value, that’s a dollar back to you. If they show up 15 minutes late, that should be a $15
discount on the session. If they’re rambling about nothing for 10 minutes, that’s $10 off!
Look for someone with a solid track record who has helped others achieve the results you want. Ask
to see their success stories. Look at or talk to their other clients. If your prospective mentor doesn’t
have a track record of success helping people achieve goals identical to yours, then you’ve dodged a
bullet. Move on.
“Superhumans” and the Juiced-Up Bodybuilder
Eight-time Mr. Olympia champion Jay Cutler bench-pressed 315 pounds the first time he lifted
weights.1 Rumor has it that Arnold ripped out his own umbilical cord. Some people were born to
develop massive size and strength. If at age sixteen you looked like Arnold Schwarzenegger when he
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Living Large
was sixteen, you wouldn’t need this book to gain size. The genetically gifted can lift more. They don’t
get as sore. They recover faster. So, yeah, they have an unfair advantage.
For you to try to follow their regimen to get their results is ridiculous. It’s like a poor man taking
wealth-building advice from a guy who inherited a fortune. Even though he has the money, he doesn’t
know how to go from broke to wealthy. His methods don’t apply.
The juiced-up bodybuilder is also your enemy, and if he’s lying about taking steroids, it’s worse.
When you follow the advice of these “fake naturals” or “fake nattys” and fail to get great results, it
can strip you of your motivation. Problem is, almost everyone who takes steroids hides it, making you
believe it’s the “hard training,” “clean diet,” and “new breakthrough program” that forced that muscle
growth. “B.S.,” I say. If a fitness guru is taking steroids, he should at least be honest about it so people
can see the whole picture.
Gizmos and Gadgets
The next time you find yourself sitting on the couch late at night watching an infomercial for fitness
equipment or a quick-fix nutritional product, drop and give me 20 pushups—one-handed—while
repeating, “I’m not a sucker . . . I’m not a sucker . . . ” That ought to wake you up out of your stupor before
you get your credit card and buy a $1,000 coatrack. Whether or not it’s you, I bet you know someone
with a massive “fitness” contraption that has become the world’s most expensive clothesline, because
thousands of people buy this crap.
A good sign of how well a product is selling is how long the ads run.2 No advertiser would keep
running an ad unless it sold a lot of product. Good marketing can get people to buy all kinds of
things, but let’s face it, if you think any fitness model built his body using a vibrating dumbbell, you’re
dreaming. These guys got buff with hours in the gym and hard work, so keep your ass off the couch
and your hand off the remote. You can build mega muscle mass without spending a ton of money on
equipment or supplements. If you have some money to put into this quest, spend it on high-quality
food, a decent gym membership, and a solid coach.
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PART 2
How to Lose the
Top Five B.S. Excuses for
Not Gaining Muscle
So many people ask me how to build muscle, and I tell them—I belong to a gym, eat healthy, stay
consistent, educate myself, and take a few select supplements. Next they unload an earful of excuses,
excuses, excuses. I am so sick and tired of hearing excuses! I have zero sympathy for people who make
excuses. All it means is they haven’t taken responsibility for their lives.
Your life today is the result of choices you made before. You can take responsibility for everything
you have in life, or you can choose to blame others and outside forces. I have found that the results
you achieve in and out of the gym rarely exceed your willingness to stop making excuses and start
taking personal responsibility for everything you have, do, and are at this moment and every moment
to come. Next up are the typical excuses and how to overcome them.
Your life today is the result of choices you made before.
You can take responsibility for everything you have in life,
or you can choose to blame others and outside forces.
Cut the “I Don’t Have Great Genetics” Crap
Most people think they are limited by their genetic potential. Really, you’re limited by your lifestyle
potential. You don’t need great genetics. You do need to train hard, eat right, be consistent, and excel
in all the lifestyle areas you can control.
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PART 2: How to Lose the Top Five B.S. Excuses for Not Gaining Muscle
Your genes don’t determine what you can or can’t do. They express how your body responds to what
you do. I’ve helped scores of men and women who thought they were genetically destined to be skinny
or fat achieve their goals just by fixing a few things they were doing wrong.
It’s true that guys with great genetics can afford to make more mistakes in training and nutrition
strategies, and they may still get bigger faster than most.
Your genes don’t determine what you can or can’t do.
They express how your body responds to what you do.
If you build muscle a little slower, the added time it takes to get there is irrelevant. It might take one
guy one year and take you two years. Big deal.
If you’re afraid you can’t build the body you want and maintain it, throw those fears out. The only
people who can’t build muscle have a terminal disease.
If, like me, you were born with the genetics to be a skinny guy, you’re not doomed to remain skinny.
But you need to be more scientific and strategic. I’m going to teach you to do what’s necessary. Nothing
more. Nothing less.
One more thing I want you to experience: satisfaction. Nothing is more satisfying than overcoming
a legitimate obstacle and reaching your goal. Your transformation will inspire others, so the next skinny
guy will say, “Holy cow, he did it! Why can’t I?”
(Remember, this book is about building life-changing muscle, not just self-serving muscle.)
Quit Saying, “I Don’t Have Enough Money”
I’ve never heard anyone complain about putting in a lot of money when they’re getting a big return on
investment, have you?
The top three investments I’ve made have gone to food, mentoring, and a great MATTM (Muscle
Activation Technique) therapist, and I’ve received exponential returns—in my body and in my business.
You don’t have to be a fitness expert to benefit from having a great physique. TIME magazine reported
in June 2012 a study by the Journal of Labor Research that found employees who exercise earn
9 percent more than those who don’t.
Invest in your weakest link. Eating organic is healthier, but it won’t have a “game-changing” impact
on your results, so if you want to be frugal, maybe you’ll buy conventional and wash your produce a
little more thoroughly. Maybe your weakest link is in the gym. If you don’t train with enough intensity or
you are having trouble finding a workout partner who is as committed as you, invest in a trainer.
Supplements—the few that work—only have a marginal impact, maybe a 10 percent improvement,
in your results, so hold off on most of those for now. Later, I’ll show you the four supplements that you
can’t go without.
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Living Large
For the next 30 weeks, I’m asking you to prioritize your finances toward this goal. You don’t need to
spend a ton of money, but if you’re willing to invest some, you will see more gains.
Drop the “I Don’t Have a Lot of Time” Speech
If you think you don’t have any time, then I’m not sure why you’re reading this book. Put the book
down and go make up your mind about what your priorities are. If you’re not ready to show up, I can’t
help you. No one can help you. You’re beyond help. If you don’t have time now, you never will. Life gets
faster, busier. Start with the time you do have. You don’t need a lot.
The first time I trained with one of my mentors, I ended up puking in the bathroom after six sets of
body weight split squats. It took nine minutes. I was used to pumping out a couple dozen “junk sets”
for an hour and a half, but he raised the intensity so high that after the first few sets, I was done. I didn’t
need to do anymore. I saw black spots for days.
If you’re training a lot but not intensely, you might even need to make your workouts shorter. Most
people aren’t investing time in the gym. They are spending it. Wasting it. Most guys try to work out six days
a week with 18 to 24 sets per workout (inspired by the misleading “muscle & fiction” magazines). You don’t
need that many sets. You didn’t earn it. Time in the gym has to be earned. Volume has to be earned. Learn
to get the most out of one set, then add more sets. Don’t add more volume until you’ve earned the need
for more. Get the most out of the least amount of effort. Eliminate junk sets. Pare down to the “minimum
effective dose” of workout time. Get in. Get it done. Get out. The solution to building 30 pounds of muscle
in 30 weeks is focused intense effort in the moment—making each rep, each set, each workout matter.
If you’re training for zero minutes a week right now, even five minutes will help. Do three killer sets
in five minutes, and you will grow.
No More “I’m Too
Belief Here)
” (Insert Your Limiting
Everyone has some B.S. story that they pull out as an excuse of why they can’t reach their goals. I had
the limiting belief that I always blow my diet when I go on a trip. Thinking that way, I was giving myself
permission to get off course, and I became my own worst enemy. I shared my frustrations with others
who used the same excuse. “Oh, yeah, me too!” they would say, and that only reinforced my belief that
it was beyond my control.
It wasn’t until I met a guy who traveled as much as I did, who went to as many five-star hotels and
restaurants, but was absolutely shredded. He didn’t have any trouble staying lean and continuing to
make gains.
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PART 2: How to Lose the Top Five B.S. Excuses for Not Gaining Muscle
“What do you do?” I asked.
“I don’t drink booze, and I avoid appetizers and dessert,” he said.
“Huh? I can do that. I can cut the dessert!” I thought. And so I did, and I saw that I too could come
home from a trip looking just as good as when I left.
I changed my story about what’s possible, tried a new strategy, and the results changed my belief!
Find the areas where you think you’re being
held back by some mysterious power. Realize these
are the areas where you need a better story and
a better strategy.
For you, no whining and no wallowing. Find the areas where you think you’re being held back by
some mysterious power. Realize these are the areas where you need a better story and a better strategy.
Whatever your limiting story is, make up an empowering one to replace it. Wherever you use a faulty
strategy, get a new one.
Establish new patterns and habits. Hang out with people who have raised their standards and
commitment to the level that’s required to get the results you want. Whenever I go out with these
friends, I don’t even worry about willpower, because I know they’re not ordering.
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“The mind is the limit. As long as the mind can
envision the fact you can do something, you can do it.”
—ARNOLD SCHWARZENEGGER
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PART 3
Use Your Brain to
Add Brawn: Seven Key
Mind-Set Strategies
Your muscle-building success is all in your head. When you compare good physiques to great physiques,
mind-set is the difference maker. Building a better body isn’t about what your muscles can do; it’s
what your mind believes is possible and having the right strategies to guide your belief. Anyone who
has trained consistently hard with focus, desire, and discipline knows that the brain will beg you to drop
the weight and call it a day long before your muscles are truly finished.
Building a better body isn’t about what your muscles
can do; it’s what your mind believes is possible and
having the right strategies to guide your belief.
To get the best results with this challenging 30-week program, go into each set with a certainty that
you have what it takes to move the weight and hit the number of reps you need to crush.
While you may conceptually buy into the idea of unwavering conviction, it helps to have a set of
strategies that bring out the best in you, and that’s what we’re going to cover next.
Set Goals in HD
A lot of guys say they know what their goals are, but really, they only have a vague sense. To actually
reach a big goal, you need to set it in HD.
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A high-def goal has four components: it’s specific, realistic, measurable, and has a due date. Let’s
look at each one.
Specific: If you start out saying, “I want to gain a lot of muscle,” that is not specific enough. The
key to unlocking your motivation is to state exactly what you plan to achieve. “I will gain 30 pounds of
muscle in the next six months.”
Realistic: Notice I didn’t suggest you make goals too pie-in-the-sky. Don’t say you’ll take six months
to “go from 150-pounds to 250-pounds and ripped.” If a goal is too high, you do yourself a disservice.
Make a goal that forces you to stretch your limits, but also is attainable within the designated timeframe.
Measurable: CEOs of billion-dollar companies know that what gets measured gets managed and
what gets managed gets multiplied. Many of the world’s top CEOs got where they are because they
measure everything—profits, costs, markets, productivity, and on and on. The same rules apply here.
Set goals you can measure—size gains, body fat percentage, target weight, or whatever ties to your
desired outcome, then state the number(s) you want and track your progress, so you can course-correct
when you need to.
Due Date: I bet you never took a course where the teacher said the final would be given “at some
point.” All the important things in life have a due date, because without one, a lot of important things
would not get done. Paying bills and taxes, planning a wedding, raising money for a specific event—all
of these have dates by which they must get done, or there will be consequences. The same is true with
your fitness goals. Set a deadline to reach your goal, and define some consequences. Decide what
happens if you don’t.
Shrink the Change
One meal at a time, one workout at a time, one day at a time. That’s all it takes. If you shrink the change
down to these small increments and daily actions, you’ll grow faster, and in 30 weeks, you’ll achieve
your absolute best body so far.
When you’re at the beginning, don’t obsess about what’s going to happen in the middle, because
the middle will look different when you get there. It’s like when you’re traveling, you can look at a map,
but you don’t know for sure what that road will look like until you’re driving on it.
Have a sense of urgency to do what’s most important right now. If you’re reading this before you go
to bed, and you haven’t prepared your meals for tomorrow, close the book, go to the kitchen, and prep
your meals. Once you’ve done that, make sure your next workout is printed out, your training partner
knows what time to meet, and that you know exactly what you’re going to do when you get to the gym.
Don’t worry today about a strong finish six or seven months from now. You have no business even
worrying about next week! Don’t try to anticipate every turn on the road. That’s impossible. Focus on
what is right in front of you. All you need to know is the very next thing you need to do, and then do it.
Just focus on taking each step one at a time, and make today the best day ever.
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PART 3: Use Your Brain to Add Brawn
Focus on what is right in front of you.
All you need to know is the very next thing
you need to do, and then do it.
Focus on Habits, Not Outcomes
Guys with great bodies built great habits over an extended period of time.
Instead of comparing yourself to others, obsessing over factors you can’t control, or focusing too
much on the desired result, focus on the daily habits that will achieve that result—meal preparation,
workout scheduling, training intensely, grocery shopping, getting sufficient sleep, listening to your
coach, and social support and accountability with like-minded trainees. I know some of this information
isn’t very sexy, but it’s always the nonsexy stuff that gets the best results.
A good friend of mine, John Berardi, taught me to implement habits that provide the greatest
physical benefit with the least psychological resistance. Develop the habit of waking up and having a
cup of water with lemon to help cleanse your body and hydrate. Or start taking fish oils. How hard is
it to take two pills every day? But that’s going to start helping your body utilize fats and carbs better.
Or build the habit of getting five to ten servings of veggies every day, and after a month it has a huge
impact on your body’s ability to recover.
Habits stack on top of each other. As you develop more good habits, you’ll see a cumulative effect.
If you can build one new habit a month that helps you grow, just imagine where you’ll be a year from
now with twelve new muscle-building habits.
Slow Equals Fast
If you think you’re going to transform your body (I mean dramatically) in two to four weeks, slap yourself
and wake up!
Although rapid muscle growth is possible at the very beginning for novice lifters, serious muscle
building is a long and tedious process.
Be patient. It takes six to twelve months to gain your first 30 to 40 pounds of lean mass. If you
try to grow too fast, putting yourself through a killer workout your first night at the gym, cutting your
calories to 1,000 a day and going into starvation mode, and trying out six new supplements at once,
you’ll end up sore, sick, and broke—if you’re lucky. If you’re not lucky, you’ll also end up injured.
Successful people are task completers. They are quick to commit and slow to change their
minds. They realize that anything worth having comes with a price, and they are willing to pay
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it. They pick a solid plan and stick to it until they reach the goal, making slight adjustments as
needed along the way.
Focus on making consistent and incremental improvements over time, and you’ll be happy with
your results.
View Weaknesses as Strengths
I’m an open book when it comes to how I built my online fitness business. If people ask me for advice,
I share what I know. Many years ago, someone tried to tell me that was a weakness. “You’ve got to hold
your cards closer to your chest, man. You reveal way too much.”
Look at everything as a positive. Even your perceived
weaknesses are helping you right now.
For a little while, I listened to him, and I stayed quiet. But I stopped seeing the reciprocation from
others. I wasn’t putting out as much goodwill, so I got less in return. I realized then that my so-called
“weakness” of sharing my best business practices was really a strength. This holds true in the gym. For
example, one positive of being skinny is that it’s harder for you to gain fat.
Look at everything as a positive. Even your perceived weaknesses are helping you right now.
I don’t care that I’m not the biggest guy, or the strongest, or the most articulate. I might view all this
as a weakness in building my online business, but I don’t. My physique is attainable. It’s realistic. That
makes me relatable, and that’s a strength I play to. I don’t have extraordinary genetics, yet I make the
most of what I do have, and that has allowed me to inspire hundreds of thousands of guys and gals to
strive to be their best.
What do I care if some guy looks at me and says, “That guy’s not even big. He’s a joke”? Real,
regular, everyday people can look at me and say, “He’s real. I could achieve that. I want to learn more
from this guy.”
Right now, write down the top ten weaknesses you think are holding you back, and transform them
into ten reasons to succeed.
Let Go of “I Know”
My good friend Peter, a brilliant man who’s no longer with us, taught me an important lesson about “I
know.” He drew a little circle on a whiteboard and put a dot in the middle, pointed to it, and said, “This
is me in the middle here.”
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PART 3: Use Your Brain to Add Brawn
The only way to really know whether anything is true
is to take what you’ve learned and create a result.
Then he shaded in the rest of the circle. “This is everything I know within the circle. And then, when
I learn something that I didn’t know...” He drew another circle on the outside of the circle. “I realized
that there’s a whole other circle that’s surrounding the first circle, new information, and a whole bunch
of stuff I didn’t know!”
He explained that the more we learn within each circle, there’s another circle beyond that, and in the
end, “The more you learn, the more you realize how little you know.”
Very often, we think we “know” something because we’ve heard it said so much. But the only way
to really know whether anything is true is to take what you’ve learned and create a result.
You might look at some of the strategies here and say, “I knew that.” But there’s a big difference
between knowing what to do and actually doing it. So to be frank, if you don’t have new muscle mass
or strength to show for the knowledge, you don’t really know it. You don’t know anything until you have
something to show for it.
Belief Is Better Than Steroids
Whatever you want to achieve, believe you can do it, and you will. Act “as if” you already have the
30 pounds of muscle. Carry yourself with the same confidence. Think about your day from that
perspective. Make decisions as the guy who already has bulging muscles and six-pack abs, and you
will become him.
This applies outside the gym as well. Before I met my wife, I dated this girl I liked a lot. I swore she
was The One, but she dumped me after three weeks. I never forgot her because of what she said: “Look
at it as a positive. God never sticks you with second best. If you liked me, just imagine how amazing
the woman you’re going to marry is!”
I believed what she told me was true. I took that belief with me into every relationship I had after
that, and I viewed every breakup as a positive.
I later dated one girl for a year and a half. I thought she was The One, too, and when that ended, I
thought, “Wow! I wonder what the next one is going to be like?”
My belief kept me going with a positive mind-set all the way up to the day I met my wife. I knew
as soon as I met Flavia that she really was The One. We were engaged within six months, married six
months after that and at the time of this writing, we have a little girl and a baby boy.
Keep your belief alive. No matter what you want, it will power you towards your goal with more
strength and speed than even the world’s most advanced steroids could . . . and no bad side effects.
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PART 4
Five Essential Training
Principles to Gain Your First
30 Pounds of Pure Muscle
Ask any good coach about a complex problem, and the first response you’re likely to get is, “It depends.”
As much as it may seem like a boring, wishy-washy half-answer, this is the best answer because
“it depends…” acknowledges that it’s best to know more about the situation and the context of the
question before giving definitive advice. The good news is that gaining your first 30 pounds of muscle
is not a complex problem. Until you gain your first 30 pounds of muscle, you don’t deserve to ask
questions that require an “it depends” answer.
I have done it and hundreds of my top clients have done it, and because this book is based on the
no-nonsense strategy of achieving that goal, we will start with the five essential training principles
where not one factor falls into the realm of “it depends.”
If you try out this program and you’re not gaining muscle, come back to these five principles.
Get Lean to Get Big
If you stand shirtless in front of the mirror, and you can’t see a four-pack, you’re suffering from the
dreaded “Skinny Fat Syndrome.” The best advice I can give you is to get lean first. I know you might be
feeling impatient and want to go right into building mass, but starting off lean will prime your body for
rapid muscle gains and fuel your mental drive. If you’re starting out lean already, you’ve got a hormonal
advantage3 and can move right into building mass.
The old-school bodybuilder model of an initial six to twelve-month “bulk up” phase where you eat
tremendous amounts of food (and put on a bit of muscle and mostly fat) followed by a three to four28
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month “cutting” phase (where you “lean down” and end up losing some of the muscle you gained) is
antiquated and counterproductive.
People who carry a lot of excess body fat can build muscle, but it’s a lot harder. In my personal and
professional experience, the “sweet spot” for males maximizing lean muscle mass and minimizing fat
accumulation is 8 to 12 percent body fat.
Maintaining 8 percent or lower likely means you’re not eating enough to exert sufficient training
effort4 to build new muscle and grow at a consistent rate. Also, having less than 8 percent body fat
has a negative effect on some hormones, specifically the androgens,5,6 and you risk losing muscle
mass. Above 12 percent, you trigger two hormonal responses that will make growing muscle difficult:
1) increased estrogen production and 2) insulin resistance.
Testosterone is the primary hormone that helps you build muscle. When you’re lean, testosterone
levels go up and building muscle becomes easier. Too high of a body fat percentage leads to an
increase of activity in the fat cells of an enzyme called aromatase.7 Aromatase converts testosterone
into estrogen, which is terrible for growing muscle. If you have too much estrogen in your system, all
you’re going to grow is a nice set of man boobs.
The second hormonal response is insulin resistance. As long as you don’t have diabetes, insulin is
the easiest hormone to self regulate. Insulin’s job is to shuttle glucose (and other nutrients) from the
blood into the cells where nutrients can be utilized. Once the cells have been “fed,” anything in excess
has only one place to go—into the fat cells, and adipose (or fatty) tissue cells can grow as big as they
want. Insulin resistance means it’s harder for your body to remove all the excess glucose from the
blood, so it either remains there (which leads to type II diabetes) or goes on to be stored as fat. As long
as you’re insulin resistant, the muscle-building effects of even the best nutrients will be diminished.8
The Importance of Tracking Something:
Know Your Critical Numbers
It all started in Amsterdam. My best friend and I did a tour through Europe to visit five countries in five
weeks. Our plane landed in Amsterdam where we were to spend the first three days of our thirty-fiveday trip. It was my first time in Europe without my parents, and the stubborn Italian in me did not want
to use a map.
We got massively lost. All the street signs looked the same. We had no idea where we were going,
so we got nowhere for a long time. If I had done the smart thing and used a map, we could have
backtracked, figured out where we went wrong, and gotten back on course quickly and easily.
I made the same stupid mistake a few years later when I was on my honeymoon with my wife. This
time we were in Napoli, Italy. I could have avoided a lot of confusion, tension, and wasted energy if I
had just learned my lesson in Amsterdam!
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The lesson here, guys: create a map!
You don’t need to track everything, but you do need to track a few key metrics. I call them critical
numbers.9 A critical number summarizes your overall progress. In fitness, your weight, body fat
percentage, or a body part measurement are solid critical numbers to monitor. If the critical number
you choose is moving in the right direction, pat yourself on the back and keep pressing forward. The
rest is minutiae.
The reason you track something is because you need to see that you’re progressing every single
week. If you’re not progressing, you’ll need to pinpoint exactly where you’ve gone wrong and get
back on course. If you don’t track something, you’re training blind, hoping you progress. And hope
is not a strategy.
If you don’t track something, you’re training blind,
hoping you progress. And hope is not a strategy.
I’m old school. When it comes to training, I use a notepad that I carry with me to the gym, so I can
record my workouts and look back at what I did last time and create some goals. To track your meals
and log your workouts, go to getlivinglarge.com/musclebonuses
The Top Four Ways to Measure Your Body
Fat Percentage
Most methods for testing body fat are imprecise, so don’t lose sleep over which tool you use. No matter
which instrument you pick, stick with it. Use the same measuring device each time. Also, make sure
conditions stay as consistent as possible. If you initially measured first thing in the morning on an
empty stomach, do it that way every time. The same goes for tracking your weight. Measuring body fat
will help you stay focused on your goals and know what is giving you the best results.10
#1: Calipers
To get the skin fold caliper test, go to a skilled trainer or health professional who will pinch between
four to twelve fat deposit sites, tally the total and refer to a chart to reveal your body fat percentage.
Because increased blood flow can affect the level of thickness in the skin, never do this test right after
a workout.
#2: DEXA Scan
The DEXA (duel-energy X-ray absorptiometry) scan is the least accessible, most expensive (it normally
costs around $100 a pop), and one of the most accurate. This device can be found at universities
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and vitality clinics. It’s the gold standard and reveals how much body fat and muscle you’re carrying
throughout your entire body.
#3: Bod Pod
The Bod Pod is a machine that uses air displacement to determine body composition. This method
is one of the most accurate body fat tests. Subjects sit still in an egg shaped machine for about
three minutes while the machine clicks on and off performing the test. Bod Pods can be found at
many universities, colleges, and high-level training facilities, and the cost ranges anywhere from
$50-$200 per test.
#4: Eyeball It
One of my favorite tools is to look in the mirror, and if all you want to know is whether or not you’re
below 12 percent body fat, it will do. When you look at your abs, if you can see a clearly defined fourpack, you’re in the zone. If your four-pack is invisible or blurry, lean out before you add any bulk. If you
do not have access to body fat measurement tools than go to www.getlivinglarge.com/musclebonuses
to see some pictures to help you determine your body fat percentage.
Track Your Progress Slideshow Fashion
It’s time to take an honest look in the mirror, get real, and accept the truth.
Flex. Pinch. Compliment yourself on areas you like. Identify areas that suck and need major
improvements.
Take an array of photos and measurements to document where you started. This is one time I
encourage “selfies.” The ideal is to be able to watch yourself inch closer toward your ideal physique in
slideshow fashion.
Take full body shots with a front, side, and rear view. Get a series of relaxed photos and then a series
of photos where you flex. Write the date on the photos each time you take them. Don’t leave the shots
on your camera. Print them out.
In addition to progress photos, record your weight and body fat. Get naked, hop on the scale,
and jot down your weight. Record your body fat percentage. Get a tape measure and write down the
circumference of each upper arm flexed, chest and back flexed (aka “lat spread”), hips (around the hip
bones), belly (around the belly button) thighs (6 to 8 inches up from the kneecaps), and each calf (the
thickest part). Now you know where you started.
The most accurate way to track your weight is to weigh in at least three times per week (every other
day) and then once a week, calculate the average. To check your weight every day is unhealthy and
unnecessary. Your body weight will go through numerous changes, and your weight will fluctuate dayby-day, often hour by hour.
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Each week, take your photos and log all your measurements again. Be sure to do it all at the same
time of day—first thing in the morning, before you work out, and before you eat or drink anything. For
the photos, use the same angles, same poses, same lighting, same camera. The workout program in
this book is divided into three 10-week phases. If you don’t manage to take your photos each week, at
a minimum weigh in and take weekly measurements, and do your photos at the very beginning and at
the end of each 10-week phase. Send me your photos for weeks 1, 10, 20, and 30, so you can shock me
with your progress and we can show the world your transformation on my social media.
For a full tutorial on how to track your progress and take before and after pictures so you can watch
your transformation in slideshow fashion, go to getlivinglarge.com/musclebonuses.
Follow the steps above closely or you’ll get a ton of haters saying your transformation is “fake.” Let’s
give the haters undeniable proof that leaves them speechless!
Introducing DTS Training:
A Science-Based Approach to Defeating Your
Skinny Guy Genetics . . . Forever!
As far as science can tell, there are three mechanisms that create the biochemical reactions in muscle to
make it grow. Anything else is considered nonsense and foolishness. If you use any other approach you
are wasting your time. Mainstream techniques like super light, super slow, muscle confusion, strengthfocus only, one set to failure—all of these approaches are a crock and not applicable to muscle growth.
And I don’t care which guy with a great physique you can name who endorses that approach. Just
because they say it works for them doesn’t mean the science supports it or it is actually what caused
their growth. This is not my opinion. It is the consensus of the leading research in exercise physiology.11
Enter DTS Training.
DTS training refers to these three mechanisms for muscle growth. They are: muscle Damage,
mechanical Tension, and metabolic Stress (DTS). I will explain each one, and you’ll learn unique
techniques to activate these three mechanisms for muscle growth in the 30-week workout plan
included in this book.
Most guys take a haphazard approach to training, building a workout around what “feels right” or
simply “winging it.” The DTS training program is based on science and strategy.
If you only focus on training like a power lifter and increasing strength (mechanical tension), then
you’re leaving gains on the table. If you focus solely on training like a bodybuilder and increasing size
(metabolic stress), you’re leaving gains on the table. In short, if your workout doesn’t incorporate all
three mechanisms of muscle growth, you’re not going to grow like you could.
Let’s take a closer look at each mechanism of DTS training.
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Create Muscle Damage
Your training program must create micro-trauma, otherwise known as muscle damage, which can
include the micro-tearing of muscle fibers, the sheath around the muscle, and the connective tissue. It
can also include stress to the tendons and bones. You create muscle damage when you do something
unfamiliar, such as trying a new exercise or using a new angle, or by creating high levels of strain, such
as stretching the muscle under load or emphasizing the “negative,” lowering phase of a lift. Small tears
in the muscle lead to inflammation, both of which act to create a perceived threat. The muscle says,
“Danger! I don’t want to die. I need to grow bigger for next time,” so it grows.12,13
When it comes to exercise selection, it’s critical to pick the right move for the mechanism. For instance,
exercise movements that place the tension on the muscles in a lengthened position (stretched position)
are optimal for muscle damage. This is why you will see chest flies, pullovers, lunges, Romanian deadlifts,
good mornings, incline dumbbell curls, and overhead triceps extensions inside the program. We’ll also
use plenty of dumbbells and cables to have your muscles travel through the greatest range of controllable
motion. Lastly, we’ll utilize a variety of intensity techniques such as pyramiding for mechanical tension;
double, triple, and quadruple drop sets for metabolic stress; slow speed eccentric (lowering the weight)
reps to failure; and a killer eccentric overload technique called 2 Up/1 Down to maximize muscle damage.
Keep in mind there is a fine line between optimal damage and excessive damage. Just like you want a
suntan, not a sunburn; you want to stimulate the muscle, not annihilate it. Feeling sore for one to three
days is normal, but anything longer means you overkilled the muscle.
Apply Mechanical Tension
There will be times while lifting heavy weights that you feel like your muscle is about to rip off the bone.
Welcome to the world of mechanical tension. This is when you focus on moving the heaviest loads
possible, with strict form of course, from point A to point B.
Many people argue, “All you need to do to get big is to get strong,” and while there is a degree of
truth to this, mechanical tension alone is not sufficient for maximal muscle gains. Ever seen a huge
power lifter? Power lifters maximize strength via improvements in central nervous system efficiency
and coordination, but they don’t get massive rippling muscles. Your goal is to pack on 30 pounds of
muscle mass, so you’ll need more than just neural improvement for strength increases.14
We must also understand how the “size principle” impacts your muscle gains.15 The “size principle”
states that the body will recruit just enough muscle to complete a task. In muscle tissue, there are two
types of fibers. Type 1 muscle fibers (“slow twitch”) are designed for endurance. They are the body’s
go-to muscles for repetitive tasks and light loads. When trained, they help you go longer before you get
fatigued, and they are more challenging to grow in bulk. To add 30 pounds of muscle to your skinny
frame, you need to recruit and develop more type 2 (“fast twitch”) muscle fibers, which are responsible
for quick bursts of power and only activate when type 1 fibers are fatigued and begin to fail.
The idea here is to recruit more type 2 fibers by applying greater mechanical tension. The best
exercises for achieving maximal mechanical tension are squats, deadlifts, bench presses, shoulder
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presses, chin-ups, dips, and rows. However, there is no single exercise that will maximize mechanical
tension through the full spectrum of muscle fibers available within a muscle, which is why we
include a wide variety of exercises (96 in total) throughout your 30-week training program. The
basic movements are great, but for optimal gains you must include dozens of others, because each
movement targets unique fibers.
Build Metabolic Stress
Metabolic stress is all about going until it burns and chasing that skin-stretching pump.
Add a ton of metabolic stress, and you get the pump! That truly amazing and powerful feeling
caused when your muscles swell up with a blood surge during your workout and they fill like a water
balloon, leaving you looking full, tight, and pumped up. This is primarily how bodybuilders train.
You keep the weight moving with a continuous cadence while squeezing your muscles like they
owe you money. You know you’re doing this right if it hurts—a lot! Creating metabolic stress is by far
the most painful aspect of training. You need to be prepared both mentally and physically, and you’re
going to get a ton of it over the next 30 weeks!
The burning sensation you feel is from lactic acid, a metabolic by-product of burning the energy
that was stored in your muscle cell. My great friend, Dr. Jacob Wilson of the University of Tampa, likens
it to the exhaust that comes out of the tailpipe of your car after the engine burns up gasoline, only lactic
acid isn’t a pollutant. In fact, it has an interesting benefit.
If you add lactic acid to muscle in a petri dish, the muscle will grow.16 Translated to you, the idea is
to get your muscles to produce lots of lactic acid, and let it accumulate. Don’t allow the body to clear it
out. Not right away, anyway. When it comes to maximizing metabolic stress, he who can become the
most comfortable with being uncomfortable wins!
When you allow the lactic acid to build up, your body perceives a threat, which triggers the muscle
to grow, and it also causes an increase in vascularity. Bonus!
The best exercises to build up metabolic stress are ones that help you place constant tension
on a muscle or that place the greatest tension in the shortened range of the movement (contracted
position). This is why you’ll be performing leg extensions, leg curls, peck deck flies, cable rows, high
pulley curls, cable pressdowns and dumbbell lateral raises. Although this particular 30-week series
does not include the use of bands or chains, these are two tremendous tools of value for equalizing the
tension through the full range of motion, which results in producing a killer skin-splitting pump.
Now you have a solid understanding of the three mechanisms of muscle growth and DTS training. When
you get rocking with the 30-week training program you’ll get to experience each one intimately. The best
part about your 30-week DTS training program is that after every workout you can leave the gym knowing
that you did exactly what you must do to maximize muscle growth—nothing less and nothing more.
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Micro-Progression: The Smarter and Safer Way To
Constant and Never-Ending Improvement
“See these 2.5-pound plates, Vinny?” IFBB Professional bodybuilder “Big Ben” Pakulski said as he
waved two tiny disks in my face. “These are your new best friends!”
After qualifying for the World Fitness Model Championships, I wanted to test my body’s limits and
increase the muscularity around my upper chest, back, and arms. At the very least, I needed to get
leaner than I was at my Pro qualifier while keeping all my muscle mass. I was in a caloric deficit, which
made the goal even more challenging. I had hired Ben, a 300-pound beast who’s nicknamed “The
Thinking Man’s Bodybuilder,” to help me get my WBFF Pro card, and after we crushed that goal, I rehired him to help me prepare for the competition coming up in just four short months.
At the time, I didn’t even know 2.5-pound plates existed. I thought the lightest weight in
the gym was 5 pounds. I knew that moving up in weight in tiny increments can work for smaller
muscles, like triceps, but I had never considered incorporating them in my progression on larger
muscle groups.
As I watched him slide one on each end of a bench bar, I was reminded of the principle of kaizen,
a Japanese word that translates to “improvement” or “change for the better.” It’s a philosophy
that encourages a focused effort to strive for constant and continual improvement in all areas of
life, and Ben used the 2.5-pound plates toward the never-ending pursuit of maximizing our time
in the gym.
Up to that time, I had let my ego get carried away with thinking big, big, big, adding as much weight
as I could every chance I got. I found out that 2.5-pound plates can make a huge impact. While putting
2.5 pounds on both sides of the bar only added 5 pounds more weight, 5 extra pounds times 20 reps
equals an added 100 pounds moved during a set. Impressive, right? Now multiply that by 4 total sets,
and you have just moved an additional 400 pounds than you did the previous week, and that’s just
one exercise. Not so little now, is it?
Following Ben’s advice, I was able to get leaner, maximize the muscularity in my chest, back, and
arms and bring my best to the stage. I made it to the stage injury-free, feeling indestructible. His advice
also helped me apply the three mechanisms of muscle growth more effectively.
Ben believes in taking as many steps as possible to reach your goal. Small steps taken consistently
lead to massive results. This is true in muscle building, fat loss, and every area in life. Micro-progression
is the name of the game when it comes to executing the three mechanisms of muscle growth effectively
and the key to sustainability and continual improvement over the long term. Like my father always told
me, “Inch by inch, life’s a cinch, yard by yard, life is hard.”
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PART 4: Five Essential Training Principles to Gain Your First 30 Pounds of Pure Muscle
The Suntan Analogy: The Key to Muscle Growth
Sunlight on skin is analogous to stress on the body. Exposure to sunlight does not instantly produce a
tan. Exposure to weight training does not instantly produce muscle. The ultraviolet radiation in sunlight
stimulates the skin’s melanocytes to produce more melanin as a protective mechanism, which ends
up darkening the skin. The more intense the sun, the stronger the stimulus.
The same situation arises when you expose exercise stress to your body—the greater the exercise
stress, the more stimulus for “super-compensation” (adaptation) to occur.
If you go to the beach at dawn, while the sun’s angle isn’t right above, bearing down on the earth
and your skin, you can lie outside for a few hours and not experience much of any tanning effect
because the UV radiation would not be sufficient to stimulate the skin to protect itself.17
Exercise stress is the same. You can spend hours in the gym working out, and if the stimulus is not
sufficient, you will not see much, if anything, in terms of muscle growth.
Skinny guys have been led to believe that they need to train longer to build big muscles. The reality
is that skinny guys need to train less and eat more. Skinny guys must approach building muscle the
same way they would approach getting a suntan.
Skinny guys have been led to believe that they
need to train longer to build big muscles. The reality
is that skinny guys need to train less and eat more.
They must get the minimum effective dose.
Our bodies have a limit to how much stress we can handle within a period of time. For example, a
certain amount of ultraviolet radiation will produce a nice-looking tan. Beyond that, the skin becomes
damaged and burns. Up to a certain point, an intense workout will create the potential for new size,
strength, and stamina, but going too far will lead to exhaustion that can result in overtraining or injury.
Your goal is to experience a training effect. It could be anything from increased relative strength,
hypertrophy, or muscle endurance. The training effect is triggered during the workout but not
experienced until you recover from the training.
If you suntanned for 5 minutes, your body needs time to recover (adapt) from that 5 minutes
before you expose it to 6 minutes. The same is true for exercise. If you bench-pressed 4 sets of
225 pounds with 2 minutes of rest in between, you will need a few days of recovery before you can
bench-press 4 sets of 230 pounds with 2 minutes of rest.
Failure to respect these recovery needs can lead to overtraining, long plateaus, or becoming weaker.
The 30-week training program is designed around a progression model that applies the minimum
effective dose, so you’ll get to experience the benefits firsthand.
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PART 5
Mass Mechanics: Unlocking
the Principles of Ownership,
Respect & Disadvantages
for Immediate Gains
Want to know the number-one reason you struggle to build muscle?
It’s not what you think. It has nothing to do with your diet, supplements, workout program,
exercise selection, or failing to apply progressive overload. While those are critical aspects to muscle
growth, none of these is the number-one reason you can’t build muscle. And it’s not genetics
either. In my opinion, nine times out of ten, it’s ineffective movement, otherwise known as crappy
lifting technique.
Most people in the gym, even guys with great physiques, have never been taught how to move. The
goal is to contract the muscle you intend to grow. Most guys go to the gym and swing weights around
hoping their muscles will “catch” some contractions, but due to poor movement patterns they often
experience contractions in the wrong muscle groups.
The fitness industry is missing the boat on optimal movement. The majority of “gurus” and
personal trainers simply have you smash the muscle into oblivion by throwing at it every exercise
and intensity technique known to man, hoping to trigger some growth. This is a surefire way to
destroy your joints and keep your muscles weak and small (and eventually injured). You’ve probably
tried that approach, which is why you’re here now. You’re looking for something better and smarter.
Did you know your body doesn’t want to build muscle? Not a single ounce more than it needs.
Muscle is expensive. It takes a lot of calories to feed and keep it. Your body evolved to be fast and
efficient, so it can respond to danger and survive on limited food if necessary.18
Your body has zero interest in gaining 30 pounds of muscle over the next 30 weeks, so you need to
be prepared to make your body do what you want it to do, not what it wants to do.
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The second you pick up a challenging weight, your body is looking for strategies to make that action
as efficient and easy as possible because it has no idea how long you’re going to need to meet that
challenge. Your body will immediately recruit your strongest, most appropriate muscle groups, and
when those get tired, it seeks the next best available muscle groups. Essentially, your body is looking
for a way to disperse the load you’re attempting to lift through as many muscles groups as possible so
it can achieve the path of least resistance.
Your body has zero interest in gaining 30 pounds of
muscle over the next 30 weeks, so you need to be
prepared to make your body do what you want it to
do, not what it wants to do.
Let’s say you desire a crazy-looking V-tapered back. Even if you’re doing the “best back exercises”
prescribed by experts, your body has zero idea that you’re doing a “back exercise” and will find a way to
dump tension into stronger surrounding muscles that pick up the load unless you teach and train it to
selectively recruit and isolate the back muscles you want to target.
All the “progressive overload” techniques in the world don’t mean squat if your exercise execution
lacks precision. When your ego dictates how much you lift, your strong muscles get stronger (and
more developed), and your weak muscles get weaker (and stay underdeveloped), leaving you with an
unbalanced physique.
The good news is that you can break crappy movement patterns by learning my Mass Mechanics
Execution Principles—the blueprint to build your muscles as big as you desire.
This information is simple to apply, but you won’t find it floating around freely. The only place I’ve
seen it taught is where I learned it, in physical therapist and internationally renowned biomechanics
expert Tom Purvis’ advanced exercise mechanics personal training course RTS123.com.
My view of exercise completely changed when I took his course. I learned muscles respond to tension
and torque. Muscles do not know weight. You must learn how to get your “mind inside the muscle” to
maximize tension19 in muscles you selectively recruit throughout every single inch of the rep. No matter
how much weight you put on the bar, no matter what diet you’re on, no matter which supplements you
take, you will never pack on the kind of mass you desire until you learn how to do this.
Next up, you’ll learn the exercise execution principles that will instantly unlock new massive
growth, so you can see for yourself that there is no such thing as a “weak body part”—just a poorly
trained one.
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All the “progressive overload” techniques
in the world don’t mean squat if your exercise
execution lacks precision. When your ego
dictates how much you lift, your strong
muscles get stronger (and more developed),
and your weak muscles get weaker (and stay
underdeveloped), leaving you with
an unbalanced physique.
Mass Mechanics Principle #1: The Principle
of Ownership
The number-one component of muscle growth is time under tension which comes down to owning
the weight. You maintain complete control of the tension on the intended muscle from start to finish.
This principle is of the highest importance to muscle growth potential to the point that beginners
who learn to maintain control of the muscle tension all the way through the range of motion can have
an advantage over advanced lifters who have years of bad movement habits to break and undo.
To use the principle of ownership properly, you must create the greatest challenge possible (maximal
tension) for the muscle. The more neuromuscular connection you can generate in the working muscle,
the higher the growth potential.
For muscle growth, if you can’t control it,
you can’t challenge it, and if you can’t challenge it,
you can’t grow it.
To do this, first learn to engage the working muscle throughout the full range of motion (ROM). It’s
easy to control the midrange, but you’re leaving a ton of gains on the table if you don’t own every single
inch of the movement path, which includes both extremes of the range (the shortened and lengthened
positions). It’s at the extremes of the ROM where you are the weakest, and anywhere you’re weak there
is opportunity for growth.
For muscle growth, if you can’t control it, you can’t challenge it, and if you can’t challenge it, you
can’t grow it.20
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Want to know whether you own the weight? Imagine doing a squat and during the movement I yell,
“STOP!” Would you be able to go into an isometric hold (no movement) at any point of the range? Most
importantly, would you be able to hold it at the bottom, where the weight feels the heaviest? If you can,
you own that weight. If you can’t, it means the weight is controlling you, and you’re less likely to see the
growth you want and more likely to get injured.
By using these key concepts, you can activate untapped muscle fibers at the extreme ends of the
range to build new muscle and take your physique to the next level.
Key Concepts To Apply & Goals To Think About During Your Set
■■
■■
■■
“Initiate with the working muscle.” Top bodybuilding coach Ben Pakulski brought this cue to the
muscle and fitness world. It reminds you to create tension before you start moving. You’ll know
you’re doing this properly if you initiate each movement without using momentum. Instead of
swinging the weight like you’re in a circus act, to get the weight moving, contract against the
resistance. Perform this same practice over and over to train your muscles to optimize time
under tension.
“Beat the weight 1 pound at a time as you lift” and “Let the weight beat you 1 pound at a time as
you lower.” Think about that for a moment. The muscle should feel every single pound of tension
from the beginning of the movement to the very end. This cue reminds you to slow down. If you
perform each repetition too fast, it’s hard to keep the tension on the targeted muscle. Instead, the
tension gets dumped into the joints, which leads to aches, pains, and injuries.
“Squeeze the weight, don’t swing it.” Momentum is the adversary of gains. If you swing the weight,
you can’t own it. Aim to squeeze out every single rep using the targeted muscle. You’ll know
you’re doing it right if your muscles are burning like crazy and even begin to cramp. Make every
effort to squeeze the weight through your full range of motion, including both top and bottom.
These are the hardest reps and where it’s most tempting to give up ownership.
Mass Mechanics Principle #2: The Principle
of Respect
I learned this brilliant concept through RTS123.com. The phrase “full range of motion” is probably the
most misused in bodybuilding. It’s tossed around without considering that each of us has a unique
body. We all have our own joint structure, length/tension relationships, and neural recruitment abilities.
Not only that, but our body’s abilities can vary from day to day and even set to set.
The principle of active and controllable range of motion means you only train through the range
of motion that is available to you at each moment. Range of motion should never be determined by
generic preset end points that you see someone else use. Just because someone in a video says to
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PART 5: Mass Mechanics
squat “ass to grass” does not mean you can or should. The body has built-in protective mechanisms
to prevent injury. Some limitations are structural and set for life; others vary.
Growing up as a long-distance runner and triathlete, I was always taught that “tight muscles are bad”
and that you need to stretch. A tight muscle is not necessarily a bad thing. The question is, why is it tight?
If a muscle is tight, it means something near it is weak, and you have to respect that (until you get
it fixed). Many muscle imbalances can be worked through with Muscle Activation Techniques (MAT),
which I’ll discuss later on.
Before you begin any lift, determine what you can control based on your structure and current
abilities. Don’t lift any weight that’s too heavy to control through your full range, or it’s near certain
you will increase wear and tear on the joints for zero net benefit. As a special bonus, to get access to
a free video tutorial on how to access your active and controllable range of motion for all the major
movement patterns, go to getlivinglarge.com/musclebonuses.
Key Concepts To Apply & Goals To Think About During Your Set
■■
“Don’t attempt to correct it. Just respect it.” Before you add any weight to an exercise, go through
a full ROM practice rep to determine your “active and controllable” range of motion. Never
disrespect these limits by adding weight and forcing yourself into a dangerous position that you
can’t control. Remember, if you can’t control it, you can’t challenge it.
■■ “Listen to your body.” Your body uses this novel sensation called pain to motivate you to take an
action—usually to protect body parts that your brain thinks are damaged, or about to be. If you
feel any type of sensation or discomfort, it means your central nervous system thinks your body
is under threat. If nothing is done to remove the “threat,” your body turns up the “pain volume”
until you must do something about it.
Translated to the gym, a burning sensation in your muscles is the only pain that you should
train through. If a certain grip/handle/stance/angle hurts your wrist, forearm, shoulder, hip, knee,
ankle, etc., or causes any pain, then abandon it and find a position that allows you to lift pain free.
People without the ability to feel pain (yes, they actually exist) don’t live very long. If your body
is speaking to you, listen!21
Mass Mechanics Principle #3: The Principle
of Disadvantages
Unlike other performance-based sports, the goal with weight training is to make every movement as
hard as possible. You want to stay inefficient.
Building muscle is not about how much you lift or how many reps. It’s about how well and how long
you are able to keep the muscle under maximal tension.
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Building muscle is not about how much you lift or how
many reps. It’s about how well and how long you are
able to keep the muscle under maximal tension.
The easier the movement, the harder it is to build muscle because you’re giving yourself an
advantage. Training advantages do not build muscle; training disadvantages do.
If your goal is to lift heavier weights, use wrist straps and a weight belt. Give yourself that advantage.
If you want to do 100 reps in 5 minutes, go ahead and swing it! Take the advantage of momentum! But
to force your muscles to grow, you must make each rep, each set, and each workout as challenging as
humanly possible.
The more disadvantages you present to the muscle, the more you force it to grow. Here are some
key concepts to maximize tension and disadvantage within the muscle.
Key Concepts To Apply & Goals To Think About During Your Set:
■■
“No pain, no gain.” Sometimes clichés are overused for a reason. When you maintain continuous
tension through a muscle, weight training hurts. It’s supposed to hurt. It’s supposed to burn! Your
muscles (not joints, tendons, or ligaments) are supposed to experience burning pain and skinsplitting pumps. You’re supposed to feel like the lactic acid within the muscle can’t escape. You’re
supposed to want to escape the pressure within the muscle. That’s normal!
Fight against mentally giving up too soon. Your body was made to withstand tremendous stress,
so get comfortable with being uncomfortable. It’s all about getting into The Hurt Box, an “insider”
term my buddies and I used to reference “make or break moments” during grueling running workouts
or the final leg of a race. The person who can go deep into The Hurt Box has a huge muscle-building
edge. Yes, we must train smart, but training smart only works when you train hard!
■■ “Lock it down.” Your body will always try to find a way to make the lift easier by shifting tension to
surrounding muscle groups as you fatigue. This is known as cheating. We don’t want any part of
that. The next time you feel your form start to shift, think about “locking it down” to avoid losing
tension in the targeted muscle.
■■ “Avoid pausing at the top and bottom.” Unless the tempo prescribes otherwise, avoid making
the set easier by pausing at the top or the bottom. The name of the game is continuous tension
from the first rep to the last rep.
■■ “Fully lengthen the muscle.” A muscle is fully lengthened when its antagonist (the opposite)
is fully contracted. For instance, when you’re doing an incline biceps curl, contract your triceps
at the bottom of the range to ensure your biceps are fully lengthened before you initiate a
contraction with the biceps. When doing lying leg curls, contract your quads at the bottom
end of the range to ensure your hamstrings are fully lengthened before you engage them. Be
prepared to use lighter weights.
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■■
■■
■■
“Fully shorten the muscle.” How do you know whether a muscle is fully shortened? It’s fully
contracted. In my experience most people are only contracting a muscle to 60 to 70 percent of
their ability. They fail to understand that force is created internally, which is why concepts such
as “squeeze it like it owes you money” are valuable. A great way to teach your brain to “fully
shorten the muscle” is to pose and contract as hard as possible. Posing practice will translate
into better contractile efficiency and shortening during your workouts and improve the “mindmuscle” connection. You shouldn’t be able to hold an all-out contraction for much longer than
10 to 15 seconds. You’ll know you’re doing it right when your muscles cramp. Once you experience
a maximal contraction without weights, your job is to replicate that same hard contraction, which
will direct you to loads that you can control and own.
“Oppose the force.” Thanks to Isaac Newton, we know that for every action, there’s an equal and
opposite reaction. When you apply force in one direction, an opposing force will come along with
it. You can use this principle to stabilize each exercise and prevent changes in form that would
take tension off the targeted muscle. For example, shoving your shoulder blades into the bench
before you do a chest press and keeping that pressure will force the back muscles to engage,
which stabilizes the lift and helps keep tension in the chest muscles. During a T-bar row, if you
lean back, you’re using momentum to pull the weight, but if you shove your chest into the pad,
you can lock your trunk into position, so that the target muscles get the maximum contraction.
And when you train your lower body, for any closed-chain (your feet are touching something) leg
movements, you should shove your feet into the ground or platform.
“Focus on the path of the joint, not the path of the dumbbell.” The shortest distance between
two points is a straight line. The shortest distance to muscle growth is to use the fullest arc of the
joint’s range of motion that you can perform without pain. With each rep, this creates maximum
muscle tissue tension at the extremes of the range. It also creates a greater training disadvantage
and delivers a more purposeful workout. The goal here is to make the load adjust to your body,
not to adjust your body to the load. We do this by identifying the invisible path the joint must
travel, not the path of the dumbbell. If you just focus on moving the weight “up and down” and
not taking the joint throughout its greatest arc, you’ll miss out on “waking up” untrained muscle
fibers at the extreme ends of the range, and you’ll fail to develop your perceived “weak” body
parts. The idea of “arcs” is a simple one to grasp when I describe it on video, which is a reason you
should subscribe to my YouTube channel, youtube.com/vincedelmonte, where I show you how to
maximize the arc for every exercise.
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PART 6
The Ultimate
30-Week, Zero Guesswork
Muscle-Building Program
What you are about to receive is 30 weeks of intelligently designed, step-by-step training programs
that are 100 percent unique and that you won’t find anywhere else. This is the program that delivers
the training component to help you gain 30 pounds of pure muscle in the next 30 weeks.
I’m proud of this program. I had a lot of fun creating it. I believe it will be my greatest contribution
to the skinny guy community.
Program Overview
In designing this program, I’ve taken the three mechanisms for muscle growth and integrated all of
them into three 10-week phases to help you build your best body ever.
In Phase One, you will train your entire body three days a week and focus your entire workout for
the day on Damage, Stress, or Tension, which means you will get three unique workouts this phase. In
Phase Two, we move into a “Cube Rotation” where you will hit two major muscle groups hard and add
a few “touch-up” sets for a few other muscle groups four times each week. Each workout is dedicated
to either a Damage, Tension, or Stress Day, to provide you a total of twelve unique workouts in this
phase. And finally, in Phase Three, you’ll apply all three mechanisms while focusing on one major
muscle group per workout and add a touch-up set on one other body part six times each workout,
which means this phase gives you six more unique workouts.
Each phase contains nine weeks of hard training followed by one week of “de-loading,” which
is a purposeful reduction in training volume and intensity to improve performance, maximize
muscle and strength gains, and prevent injury. To see a full overview of the entire 10 weeks, go to
getlivinglarge.com/musclebonuses.
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Here is some more information to help you follow the program.
Tempo
Tempo is a prescription for how long each phase of a repetition should last in seconds. There are four
parts to every repetition. For example, a tempo may be written 4122.
Here are what the numbers mean, and which part of the repetition they correspond to:
■■ First number: Eccentric portion (when the load is going toward the floor)
■■ Second number: Pause in the stretched position between eccentric and concentric portions
■■ Third number: Concentric portion (when the load is moving away from the floor)
■■ Fourth number: Pause between repetitions
Note: Any time there is an “X” in one of the four tempo slots, it means you are to perform that portion of the lift as
explosively and powerfully as possible. For example, in order to perform a bench press on a 32X0 tempo, you would
un-rack the barbell from the supports, take 3 seconds to lower it to your chest where you will pause for 2 seconds,
then forcefully explode up as hard as possible with your arms extended, and go immediately into the next repetition.
In another example, to perform chin-ups on a 4011 tempo, you take 4 seconds to lower your body from the bar,
and with no pause at the bottom, pull your chest up to the bar in 1 second, then hold your chin over the bar for 1
second before lowering your body toward the floor on a 4 count.
Weight Selection
The sets prescribed are work sets, meaning you should be busting your butt.
You can do 1 or 2 warm-up sets prior to starting your first work set. The warm-up sets help you find
an appropriate starting weight. On your Tension workout, if you need more than 1 to 2 warm-up sets,
take them. There is no “right” or “wrong” number of warm-up sets. The goal is to prepare your muscles
and brain for the first work set. Some days you may feel you need more and other days less.
The weight you select for your work sets is based on the reps, tempo, and rest period prescribed.
If it says 6 to 8 reps, then that means 6 to 8 reps. If you can only do 5, it’s too heavy. If you can do
more than 8, it’s too light (assuming you are following the prescribed tempo and rest periods). Don’t
overthink this.
The more you become familiar with your body, the easier it will be to select your weights. Be sure to
record what you do, so you have a range to gun for at the next workout.
Rest Periods
The rest periods indicate how much you should rest between each set and between each exercise.
A 60-second rest means a 60-second rest. It doesn’t mean you start getting ready for the next set
after 60 seconds; it means you start the next set 60 seconds after you completed the final rep of your
previous set. This requires a stopwatch.
Sometimes, I indicate rest periods with ranges that give you the flexibility to customize the intensity.
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Exercise Order
Do all the sets of one exercise in a row (with rest periods between each set) before moving on to the
next exercise.
A1:A2 represents a super set, which means you will do both exercises back-to-back before resting
and repeating.
A1:A2:A3 represents a giant set, which means you will do all three exercises back-to-back before
resting and repeating.
I realize I just gave you a lot to absorb, so you might want to read through this a few times to get
familiar. It will all make more sense once you get in the gym.
Trust the program. Follow it. Everything here has a reason to be and has been well thought out.
I reassure you that there are no typos in this program. Pick a start date, ideally this coming Monday.
Track your workouts.
Enjoy the journey. I can’t wait to see your results!
Phase One
Objective
The goal of this phase is to expose your body to the three mechanisms that contribute to hypertrophy:
muscular damage, mechanical tension, and metabolic stress. In this phase, you will train three times
per week doing full body workouts. Each session is focused on one of the three mechanisms.
For the mechanical tension workouts, focus on lifting heavy weights with full recovery. Do not shorten
the rest periods even if you feel inclined to do so. The more weight you can load while maintaining
proper technique, the more tension you will create. Aim to increase your loads each week as you make
your way through this first phase. Big barbell lifts are key in this workout.
For the metabolic stress workouts, you will shoot for high reps and take short rest periods. Expect
to feel a big burn in this phase! The more burn you feel, the more metabolites are present in your
bloodstream. These metabolites are powerful signalers for muscle growth, so learn to embrace the
burn! We will mainly use machines and isolation moves for this phase, so that you don’t have to worry
too much about balance, and you can fully fatigue the targeted muscles.
Finally, in the damage workouts, you will lift heavy weights with a slow eccentric (lowering)
component. Eccentric stress creates a lot of muscle damage, which is critical for maximizing
hypertrophy. Many of these exercises are done in the stretched position, making them even more
effective at creating muscle damage.
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Training Split
The recommended split for this phase is:
■■ Monday – Workout One
■■ Tuesday – Off
■■ Wednesday – Workout Two
■■ Thursday – Off
■■ Friday – Workout Three
■■ Saturday – Off
■■ Sunday – Off
Intensity Technique
*Drop Sets: On your full body stress days, pay attention to the last set of each exercise, where you will be asked
to reduce the weight and do more reps. This technique progresses every 4 weeks and is outlined below.
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WEEK 1
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
3
3
3
3
3
3
3
REPS
6–8
6–8
6–8
6–8
6–8
6–8
6–8
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
3
3
3
3
3
3
3
REPS
20*
20*
20*
20*
20*
20*
20*
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing Dumbbell (DB) Hammer Curl
*Drop Set: On your last set of each exercise, do your hard 20 reps, then immediately decrease the weight 10 to
15 percent and do another 20 reps to finish that exercise. For the push-ups, drop to your knees for the drop set.
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
SETS
3
3
3
3
REPS
8–10
8–10
8–10
8–10
TEMPO
60X0
60X0
60X0
60X0
REST
90 sec
90 sec
90 sec
90 sec
3
8–10
60X0
90 sec
3
3
8–10
8–10
60X0
60X0
90 sec
90 sec
51
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Living Large
WEEK 2
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
3
3
3
3
3
3
3
REPS
6–8
6–8
6–8
6–8
6–8
6–8
6–8
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
3
3
3
3
3
3
3
REPS
20*
20*
20*
20*
20*
20*
20*
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing DB Hammer Curl
*Drop Set: On your last set of each exercise, do your hard 20 reps, then immediately decrease the weight 10 to
15 percent and do another 20 reps to finish that exercise. For the push-ups, drop to your knees for the drop set.
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
SETS
3
3
3
3
REPS
8–10
8–10
8–10
8–10
TEMPO
60X0
60X0
60X0
60X0
REST
90 sec
90 sec
90 sec
90 sec
3
8–10
60X0
90 sec
3
3
8–10
8–10
60X0
60X0
90 sec
90 sec
52
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 3
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
3
3
3
3
3
3
3
REPS
6–8
6–8
6–8
6–8
6–8
6–8
6–8
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
3
3
3
3
3
3
3
REPS
20*
20*
20*
20*
20*
20*
20*
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing DB Hammer Curl
*Drop Set: On your last set of each exercise, do your hard 20 reps, then immediately decrease the weight 10 to
15 percent and do another 20 reps to finish that exercise. For the push-ups, drop to your knees for the drop set.
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
SETS
3
3
3
3
REPS
8–10
8–10
8–10
8–10
TEMPO
60X0
60X0
60X0
60X0
REST
90 sec
90 sec
90 sec
90 sec
3
8–10
60X0
90 sec
3
3
8–10
8–10
60X0
60X0
90 sec
90 sec
53
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Living Large
WEEK 4
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
3
3
3
3
3
3
3
REPS
5
5
5
5
5
5
5
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
3
3
3
3
3
3
3
REPS
15*
15*
15*
15*
15*
15*
15*
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing DB Hammer Curl
*Drop Set: On your last set of each exercise, do your hard 15 reps, then immediately decrease the weight 8 to 12 percent
and do another 15, then decrease the weight another 10 to 15 percent and do 15 reps to finish that exercise, for 45 reps total
in your final set. For the push-ups, drop to your knees for the first drop set and widen your hands for the second drop set.
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
SETS
3
3
3
3
REPS
7–9
7–9
7–9
7–9
TEMPO
70X0
70X0
70X0
70X0
REST
90 sec
90 sec
90 sec
90 sec
3
7–9
70X0
90 sec
3
3
7–9
7–9
70X0
70X0
90 sec
90 sec
54
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 5
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
3
3
3
3
3
3
3
REPS
5
5
5
5
5
5
5
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
3
3
3
3
3
3
3
REPS
15*
15*
15*
15*
15*
15*
15*
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing DB Hammer Curl
*Drop Set: On your last set of each exercise, do your hard 15 reps, then immediately decrease the weight 8 to 12 percent
and do another 15, then decrease the weight another 10 to 15 percent and do 15 reps to finish that exercise, for 45 reps total
in your final set. For the push-ups, drop to your knees for the first drop set and widen your hands for the second drop set.
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
SETS
3
3
3
3
REPS
7–9
7–9
7–9
7–9
TEMPO
70X0
70X0
70X0
70X0
REST
90 sec
90 sec
90 sec
90 sec
3
7–9
70X0
90 sec
3
3
7–9
7–9
70X0
70X0
90 sec
90 sec
55
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Living Large
WEEK 6
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
3
3
3
3
3
3
3
REPS
5
5
5
5
5
5
5
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
3
3
3
3
3
3
3
REPS
15*
15*
15*
15*
15*
15*
15*
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing DB Hammer Curl
*Drop Set: On your last set of each exercise, do your hard 15 reps, then immediately decrease the weight 8 to 12 percent
and do another 15, then decrease the weight another 10 to 15 percent and do 15 reps to finish that exercise, for 45 reps total
in your final set. For the push-ups, drop to your knees for the first drop set and widen your hands for the second drop set.
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
SETS
3
3
3
3
REPS
7–9
7–9
7–9
7–9
TEMPO
70X0
70X0
70X0
70X0
REST
90 sec
90 sec
90 sec
90 sec
3
7–9
70X0
90 sec
3
3
7–9
7–9
70X0
70X0
90 sec
90 sec
56
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 7
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
4
4
4
4
4
4
4
REPS
4
4
4
4
4
4
4
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
3
3
3
3
3
3
3
REPS
10*
10*
10*
10*
10*
10*
10*
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing DB Hammer Curl
*Drop Set: On your last set of each exercise, do your hard 10 reps, then immediately decrease the weight 5 to
7 percent and do another 10 reps, then decrease the weight another 8 to 10 percent and do another 10 reps, and then
drop another 10 percent of the weight and do 10 reps to finish that exercise, for 40 reps total in your final set.
For the push-ups, drop to your knees for the first drop set and widen your hands for the second and third drop set.
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
SETS
3
3
3
3
REPS
6–8
6–8
6–8
6–8
TEMPO
80X0
80X0
80X0
80X0
REST
90 sec
90 sec
90 sec
90 sec
3
6–8
80X0
90 sec
3
3
6–8
6–8
80X0
80X0
90 sec
90 sec
57
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Living Large
WEEK 8
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
4
4
4
4
4
4
4
REPS
4
4
4
4
4
4
4
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
3
3
3
3
3
3
3
REPS
10*
10*
10*
10*
10*
10*
10*
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing DB Hammer Curl
*Drop Set: On your last set of each exercise, do your hard 10 reps, then immediately decrease the weight 5 to
7 percent and do another 10 reps, then decrease the weight another 8 to 10 percent and do another 10 reps, and then
drop another 10 percent of the weight and do 10 reps to finish that exercise, for 40 reps total in your final set.
For the push-ups, drop to your knees for the first drop set and widen your hands for the second and third drop set.
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
SETS
3
3
3
3
REPS
6–8
6–8
6–8
6–8
TEMPO
80X0
80X0
80X0
80X0
REST
90 sec
90 sec
90 sec
90 sec
3
6–8
80X0
90 sec
3
3
6–8
6–8
80X0
80X0
90 sec
90 sec
58
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 9
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
4
4
4
4
4
4
4
REPS
4
4
4
4
4
4
4
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
3
3
3
3
3
3
3
REPS
10*
10*
10*
10*
10*
10*
10*
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing DB Hammer Curl
*Drop Set: On your last set of each exercise, do your hard 10 reps, then immediately decrease the weight 5 to
7 percent and do another 10 reps, then decrease the weight another 8 to 10 percent and do another 10 reps, and then
drop another 10 percent of the weight and do 10 reps to finish that exercise, for 40 reps total in your final set.
For the push-ups, drop to your knees for the first drop set and widen your hands for the second and third drop set.
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
SETS
3
3
3
3
REPS
6–8
6–8
6–8
6–8
TEMPO
80X0
80X0
80X0
80X0
REST
90 sec
90 sec
90 sec
90 sec
3
6–8
80X0
90 sec
3
3
6–8
6–8
80X0
80X0
90 sec
90 sec
59
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Living Large
WEEK 10 – UNLOADING WEEK
Workout One – Full Body Tension
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Back Squat
Mid-Grip Barbell Shoulder Press in Front
Clean Grip Deadlift
Barbell Bench Press
Narrow Grip Neutral Chin-Up
Dips (torso upright)
Standing Barbell Curl
SETS
1
1
1
1
1
1
1
REPS
4
4
4
4
4
4
4
TEMPO
30X0
30X0
31X0
30X0
30X1
30X0
30X0
REST
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
2–3 min
SETS
1
1
1
1
1
1
1
REPS
10
10
10
10
10
10
10
TEMPO
2010
2011
2011
2010
2011
2011
2010
REST
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
SETS
1
1
1
1
REPS
6–8
6–8
6–8
6–8
TEMPO
80X0
80X0
80X0
80X0
REST
90 sec
90 sec
90 sec
90 sec
1
6–8
80X0
90 sec
1
1
6–8
6–8
80X0
80X0
90 sec
90 sec
Workout Two – Full Body Stress
ORDER
A
B
C
D
E
F
G
EXERCISE
Leg Press
Neutral Grip Seated Cable Row
Push-Up
Low Pulley Pull Through
Low Pulley Upright Row with Rope
Triceps Pressdown with Rope
Standing DB Hammer Curl
Note: No drop sets this week
Workout Three – Full Body Damage
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Front Squat
Incline DB Bench Press
Lying Leg Curl
Wide Grip Pronated Pull-Up
Kneeling Low Pulley French Press with Rope
(overhead triceps extension)
Incline DB Curl
Seated 2-Arm DB Lateral Raise
60
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
Phase Two
Objective
In this phase, we will continue to trigger you to the three mechanisms of muscle growth, but in a
different way. This time, you will rotate through workouts that focus on each mechanism.
You will train four times per week in this phase, with a main workout focused on each body part
and a few “touch-up” sets for a few other muscle groups. These touch-up sets allow you to spread the
volume over two workouts per week and give you a twice-per-week stimulus per body part, which is the
perfect frequency for maximal hypertrophy.
Training Split
■■
■■
■■
■■
■■
■■
■■
Monday: Chest and Back (Shoulders and Arms Touch-Up)
Tuesday: Quads and Calves (Hamstrings and Abs Touch-Up)
Wednesday: Off
Thursday: Shoulders and Arms (Chest and Back Touch-Up)
Friday: Hamstrings and Abs (Quads and Calves Touch-Up)
Saturday: Off
Sunday: Off
Maintain the split above for the entire phase, but rotate which workouts you do.
There are three different workouts for each body part to cycle through for the main body part of
each session. You’ll do each workout three times in this phase, and you should strive to outperform
your previous week’s workout by adding load (with good technique, of course) each time you repeat the
workout. The best way to visualize this is to write the split on your calendar. Then, go through, starting
with the first workout and going in order, and write “Tension,” “Damage,” “Stress,” “Tension,” “Damage,”
“Stress,” etc., from workout to workout to the end of the cycle.
The cycle will repeat itself in weeks 4 to 6 and again in weeks 7 to 9. In week 10, you will do a very
simple unloading week to get ready for phase three. You can find your unloading workouts (which you
will do for each body part that week) at the end of this phase’s workouts.
Here’s a full cube rotation schedule of the first three weeks so that you can see what I mean.
WEEK 1
■■
■■
■■
■■
Monday: Chest and Back – Tension Workout
Tuesday: Quads and Calves – Damage Workout
Wednesday: Off
Thursday: Shoulders and Arms – Stress Workout
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Living Large
■■
■■
■■
Friday: Hamstrings and Abs – Tension Workout
Saturday: Off
Sunday: Off
WEEK 2
■■
■■
■■
■■
■■
■■
■■
Monday: Chest and Back – Damage Workout
Tuesday: Quads and Calves – Stress Workout
Wednesday: Off
Thursday: Shoulders and Arms – Tension Workout
Friday: Hamstrings and Abs – Damage Workout
Saturday: Off
Sunday: Off
WEEK 3
■■
■■
■■
■■
■■
■■
■■
Monday: Chest and Back – Stress Workout
Tuesday: Quads and Calves – Tension Workout
Wednesday: Off
Thursday: Shoulders and Arms – Damage Workout
Friday: Hamstrings and Abs – Stress Workout
Saturday: Off
Sunday: Off
WEEKS 4, 5, AND 6
and
WEEKS 7, 8, AND 9
Repeat weeks 1 through 3 in order.
WEEK 10
Repeat unloading.
Intensity Technique: For the 2 up / 1 down technique, lift the weight with 2 arms, and then lower under control using
only 1 limb with the proper eccentric tempo. Do 1 complete set with 1 limb before switching sides. This will make you
very sore!
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
CHEST AND BACK WORKOUTS
(SHOULDERS AND ARMS TOUCH-UP)
Chest and Back Tension Workout (Shoulders and Arms Touch-Up)
ORDER
A1
A2
B1
B2
B3
EXERCISE
Incline Barbell Bench Press
Wide Grip Pronated Pull-Up
Lean-Away DB Lateral Raise
Low Pulley Rope Curl
EZ Bar Triceps Extension
SETS
10
10
2
2
2
REPS
5
5
8–10
8–10
8–10
TEMPO
30X0
30X0
3011
30X0
30X1
REST
90 sec
90 sec
10 sec
10 sec
60 sec
Chest and Back Damage Workout (Shoulders and Arms Touch-Up)
ORDER
EXERCISE
A1
Machine Chest Press (2 up / 1 down technique*)
A2
Machine Row (2 up / 1 down technique*)
B1
Lean-Away DB Lateral Raise
B2
Low Pulley Rope Curl
B3
EZ Bar Triceps Extension
SETS
8
8
2
2
2
REPS
6 ea
6 ea
8–10
8–10
8–10
TEMPO
80X0
80X0
3011
30X0
30X1
REST
90 sec
90 sec
10 sec
10 sec
60 sec
*For the 2 up / 1 down technique, lift the weight with two arms, and then lower under control using only one limb
with the proper eccentric tempo. Do 1 complete set with 1 limb before switching sides. This will make you very sore!
Chest and Back Stress Workout (Shoulders and Arms Touch-Up)
ORDER
A1
A2
A3
A4
B1
B2
B3
B4
C1
C2
C3
EXERCISE
Incline Press Machine
DB Chest Fly
Low Pulley Dual Cable Incline Fly
Pec Deck Chest Fly
Supinated Grip Seated Cable Row
Mid-Grip Supinated Lat Pulldown
Prone Incline 2-Arm DB Row
DB Pullover on Flat Bench
Lean-Away DB Lateral Raise
Low Pulley Rope Curl
EZ Bar Triceps Extension
SETS
3
3
3
3
3
3
3
3
2
2
2
REPS
12–15
12–15
12–15
12–15
12–15
12–15
12–15
12–15
8–10
8–10
8–10
TEMPO
3011
2210
2011
2011
3010
3011
2011
3030
3011
30X0
30X1
REST
10 sec
10 sec
10 sec
90 sec
10 sec
10 sec
10 sec
90 sec
10 sec
10 sec
60 sec
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QUADS AND CALVES WORKOUTS
(HAMSTRINGS AND ABS TOUCH-UP)
Quads and Calves Tension Workout (Hamstrings and Abs Touch-Up)
ORDER
A1
A2
B1
B2
EXERCISE
Heels Elevated Barbell Back Squat
Standing Calf Raise Machine
Med-Ball or Weight Plate V-Up
Lying Leg Curl
SETS
10
10
2
2
REPS
5
10
8–10
8–10
TEMPO
30X0
2112
3011
30X1
REST
60 sec
3 min
10 sec
60 sec
Quads and Calves Damage Workout (Hamstrings and Abs Touch-Up)
ORDER
A1
EXERCISE
Leg Extension (2 up / 1 down technique*)
Standing Calf Raise Machine
(2 up / 1 down technique*)
Med-Ball or Weight Plate V-Up
Lying Leg Curl
A2
B1
B2
SETS
8
REPS
6 ea
TEMPO
80X0
REST
90 sec
8
6 ea
80X0
90 sec
2
2
8–10
8–10
3011
30X1
10 sec
60 sec
*For the 2 up / 1 down technique, lift the weight with two arms, and then lower under control using only one limb
with the proper eccentric tempo. Do 1 complete set with 1 limb before switching sides. This will make you very sore!
Quads and Calves Stress Workout (Hamstrings and Abs Touch-Up)
ORDER
A1
A2
A3
A4
B1
B2
B3
B4
C1
C2
EXERCISE
Hack Squat Machine
Alternating Barbell Lunge
Heels Elevated DB Squat
DB Bulgarian Split Squat (rear foot elevated)
Seated Calf Raise (toes neutral)
Standing Calf Raise Machine
Toe Press (calf raise on leg press machine)
Body weight 1-Leg Calf Raise
Med-Ball or Weight Plate V-Up
Lying Leg Curl
SETS
3
3
3
3
3
3
3
3
2
2
REPS
12–15
12–15
12–15
12–15
12–15
12–15
12–15
12–15
8–10
8–10
TEMPO
3011
2210
2011
2011
3010
3011
2011
3030
3011
30X1
REST
10 sec
10 sec
10 sec
90 sec
10 sec
10 sec
10 sec
90 sec
10 sec
60 sec
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
SHOULDERS AND ARMS WORKOUTS
(CHEST AND BACK TOUCH-UP)
Shoulders and Arms Tension Workout (Chest and Back Touch-Up)
ORDER
EXERCISE
A
Seated DB Shoulder Press
B1
Close Grip Barbell Bench Press (shoulder width)
B2
Mid-Grip Straight Bar Scott Curl
C1
Pec Deck Chest Fly
C2
DB Pullover on Flat Bench
SETS
10
10
10
2
2
REPS
5
5
5
8–10
8–10
TEMPO
30X0
30X0
30X0
2012
3020
REST
100 sec
75 sec
75 sec
10 sec
60 sec
Shoulders and Arms Damage Workout (Chest and Back Touch-Up)
ORDER
A1
A2
A3
B1
B2
EXERCISE
Eccentric Emphasis “L” Lateral Raise
Machine Curl (2 up / 1 down technique*)
Triceps Extension Machine
(2 up / 1 down technique*)
Pec Deck Chest Fly
DB Pullover on Flat Bench
SETS
8
8
REPS
6
6 ea
TEMPO
80X0
80X0
REST
60 sec
60 sec
8
6 ea
80X0
60 sec
2
2
8–10
8–10
2012
3020
10 sec
60 sec
*For the 2 up / 1 down technique, lift the weight with two arms, and then lower under control using only one limb
with the proper eccentric tempo. Do 1 complete set with 1 limb before switching sides. This will make you very sore!
Shoulders and Arms Stress Workout (Chest and Back Touch-Up)
ORDER
A1
A2
A3
A4
B1
B2
B3
B4
C1
C2
EXERCISE
Seated EZ Bar French Press
(overhead triceps extension)
Triceps Pressdown with Rope
EZ Bar Triceps Extension
Shoulder Width Push-Up
Mid-Grip Straight Bar Scott Curl
Standing Barbell Drag Curl
Incline DB Hammer Curl
Low Pulley Rope Curl
Seated DB Shoulder Press
Snatch Grip Upright Row
SETS
REPS
TEMPO
REST
3
12–15
31X0
10 sec
3
3
3
3
3
3
3
3
3
12–15
12–15
Max reps
12–15
12–15
12–15
12–15
12–15
12–15
3011
2011
20X0
3010
3011
2011
N/A
2011
2011
10 sec
10 sec
60 sec
10 sec
10 sec
10 sec
60 sec
10 sec
10 sec
Continued
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(Continued)
ORDER
C3
C4
D1
D2
EXERCISE
Prone Steep Incline DB Lateral Raise
Rear Delt on Pec Fly Machine
Pec Deck Chest Fly
DB Pullover on Flat Bench
SETS
3
3
2
2
REPS
12–15
12–15
8–10
8–10
TEMPO
2011
2011
2012
3020
REST
10 sec
60 sec
10 sec
60 sec
HAMSTRINGS AND ABS WORKOUTS
(QUADS AND CALVES TOUCH-UP)
Hamstrings and Abs Tension Workout (Quads and Calves Touch-Up)
ORDER
EXERCISE
A1
Snatch Grip Deadlift
A2
Hanging Garhammer Raise (90 degrees and up)
B1
Standing Calf Raise Machine
B2
DB Bulgarian Split Squat (rear foot elevated)
SETS
10
10
2
2
REPS
5
15-20
8–10
8–10 ea
TEMPO
30X0
2012
1011
30X1
REST
60 sec
3 min
10 sec
60 sec
Hamstrings and Abs Damage Workout (Quads and Calves Touch-Up)
ORDER
EXERCISE
A1
Lying Leg Curl (2 up / 1 down technique*)
A2
Hanging Garhammer Raise (90 degrees and up)
B1
Standing Calf Raise Machine
B2
DB Bulgarian Split Squat (rear foot elevated)
SETS
8
8
2
2
REPS
6 ea
6
8–10
8–10 ea
TEMPO
80X0
80X0
1011
30X1
REST
90 sec
90 sec
10 sec
60 sec
*For the 2 up / 1 down technique, lift the weight with two arms, and then lower under control using only one limb
with the proper eccentric tempo. Do 1 complete set with 1 limb before switching sides. This will make you very sore!
Hamstrings and Abs Stress Workout (Quads and Calves Touch-Up)
ORDER
EXERCISE
A1
Barbell RDL
A2
Swiss Ball Hip Bridge / Leg Curl Combo
A3
Horizontal Back Extension
A4
Lying Leg Curl
B1
Hanging Garhammer Raise (90 degrees and up)
B2
Med-Ball or Weight Plate V-Up
SETS
3
3
3
3
3
3
REPS
12–15
12–15
12–15
12–15
12–15
12–15
TEMPO
30X0
2020
2011
2011
3010
3011
REST
10 sec
10 sec
10 sec
90 sec
10 sec
10 sec
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
ORDER
B3
B4
C1
C2
EXERCISE
Front Plank
Side Plank
Standing Calf Raise Machine
DB Bulgarian Split Squat (rear foot elevated)
SETS
3
3
2
2
REPS
TEMPO
Max time
2011
Max time ea
N/A
8–10
1011
8–10 ea
30X1
REST
10 sec
90 sec
10 sec
60 sec
WEEK 10 UNLOADING WEEK WORKOUTS
Chest and Back Unloading Workout (Shoulders and Arms Touch-Up)
ORDER
A1
A2
B1
B2
B3
EXERCISE
Incline Press Machine (light weights)
Prone Incline 2-Arm DB Row (light weights)
Lean-Away DB Lateral Raise (light weights)
Low Pulley Rope Curl (light weights)
EZ Bar Triceps Extension (light weights)
SETS
2
2
1
1
1
REPS
10–12
10–12
8–10
8–10
8–10
TEMPO
2010
2010
3011
30X0
30X1
REST
90 sec
90 sec
10 sec
10 sec
60 sec
Quads and Calves Unloading Workout (Hamstrings and Abs Touch-Up)
ORDER
A1
A2
B1
B2
EXERCISE
Heels Elevated DB Squat
Standing Calf Raise Machine (light weights)
Med-Ball or Weight Plate V-Up (light weights)
Lying Leg Curl (light weights)
SETS
2
2
1
1
REPS
10–12
10–12
8–10
8–10
TEMPO
2010
2010
3011
30X1
REST
90 sec
90 sec
10 sec
60 sec
Shoulders and Arms Unloading Workout (Chest and Back Touch-Up)
ORDER
A1
A2
A3
B1
B2
EXERCISE
Seated DB Shoulder Press (light weights)
Mid-Grip Straight Bar Scott Curl (light weights)
EZ Bar Triceps Extension (light weights)
Pec Deck Chest Fly
DB Pullover on Flat Bench
SETS
2
2
2
1
1
REPS
10–12
10–12
10–12
8–10
8–10
TEMPO
2010
2010
2010
2012
3020
REST
60 sec
60 sec
60 sec
10 sec
60 sec
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Living Large
Hamstrings and Abs Unloading Workout (Quads and Calves Touch-Up)
ORDER
A1
A2
B1
B2
EXERCISE
Lying Leg Curl (light weights)
Med-Ball or Weight Plate V-Up (light weights)
Standing Calf Raise Machine
DB Bulgarian Split Squat (rear foot elevated)
SETS
2
2
1
1
REPS
10–12
10–12
8–10
8–10 ea
TEMPO
2010
2010
1011
30X1
REST
90 sec
90 sec
10 sec
60 sec
Phase Three
Objective
For this phase, you will experience and stimulate all three mechanisms of muscle growth within the
same workout! We will start with a mechanical tension-based exercise when you are still fresh. Then
we’ll move into a muscle damage exercise with a stretched position pause, which is great for creating
soreness and stimulating growth. Finally, we’ll finish off with some high rep exercises with short
recovery to build up a lot of metabolites to help create cellular swelling (aka The PUMP!) and signal the
muscles to grow.
Training Split
The recommended split for this phase is:
■■ Monday – Quads and Calves (Hamstrings Touch-Up)
■■ Tuesday – Chest and Abs (Back Touch-Up)
■■ Wednesday – Shoulders (Arms Touch-Up)
■■ Thursday – Hamstrings and Calves (Quads Touch-Up)
■■ Friday – Back and Abs (Chest Touch-Up)
■■ Saturday – Arms (Shoulders Touch-Up)
■■ Sunday – Off
Intensity Technique: 10+10+10 Drop Sets: Drop the weight 20 percent on each drop. However, if you cannot complete
your 10 reps, continue to move the weight within the range that you still have available until you hit all 10 reps before
reducing the weight to do the next drop. Continue to forcefully contract the muscle so that it burns like crazy. I don’t
care if the weight is only moving 2 inches. Do not put the weight down for even a second. Make it hurt!
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 1
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
A
B
C
D
E
F
EXERCISE
Barbell Back Squat
Alternating DB Drop Lunge
Leg Press
High Bench DB Step Ups
(do all reps for 1 leg first)
Standing Calf Raise Machine
Standing Leg Curl
SETS
3
4
3
REPS
8
10 ea
30
TEMPO
30X0
41X0
2010
REST
2–3 min
90 sec
60 sec
3
30 ea
20X0
60 sec
8
1
10
10+10+10 drop set*
1011
30X1
20 sec
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
C
D
E
F
EXERCISE
Barbell Bench Press
Incline DB Chest Fly
Incline DB Bench Press
Cable Crossover Chest Fly (high to low)
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row
SETS
REPS
TEMPO
3
8
30X0
4
10
41X0
3
30
2010
3
30
2011
3
10–15
2011
1
10+10+10 drop set*
30X1
REST
2–3 min
90 sec
60 sec
60 sec
60 sec
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Three – Shoulders (Arms Touch-Up)
ORDER
EXERCISE
SETS
REPS
TEMPO
A
Mid-Grip Barbell Shoulder Press in Front
3
8
30X0
B
Lean-Away DB Lateral Raise
4
10 ea
41X0
C
Bent Rear Delt Raise
3
30
2010
D
DB Upright Row
3
30
2011
Reverse Grip Triceps Pressdown
E
1
10+10+10 drop set*
30X1
with EZ Curl Attachment
F
Low Pulley EZ Bar Curl
1
10+10+10 drop set*
30X1
REST
2–3 min
90 sec
60 sec
60 sec
N/A
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
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Living Large
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
EXERCISE
SETS
REPS
TEMPO REST
A
Clean Grip Deadlift
3
8
30X0 2–3 min
B
DB RDL
4
10
41X0
90 sec
C
45-Degree Back Extension
3
30
2011
60 sec
D
Lying Leg Curl
3
30
20X0
60 sec
E
Seated Calf Raise (toes neutral)
5
15
1011
20 sec
F
Toe Press (calf raise on leg press machine)
5
10
1010
20 sec
G
Alternating Barbell Lunge
1
10+10+10 drop set* ea leg 20X0
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
EXERCISE
SETS
REPS
TEMPO REST
A
Narrow Grip Neutral Chin-Up
3
8
30X0 2–3 min
B
Low Pulley 1-Arm Row from Lunge Position
4
10 ea
41X0
90 sec
C
1-Arm Neutral Grip Lat Pulldown
3
30 ea
2011
60 sec
D
Seated Cable Face Pull with Rope
3
30
2011
60 sec
E
Reverse Crunch with Med-Ball Between Knees
3
Max reps
1011
10 sec
F
Swiss Ball Rollouts from Knees
3
Max reps
3020
60 sec
G
Incline Barbell Bench Press
1
10+10+10 drop set* 30X0
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
C1
C2
D1
D2
E
EXERCISE
SETS
REPS
TEMPO
Dips (torso upright)
3
8
30X0
Standing Barbell Curl
3
8
30X0
Incline DB Triceps Extension
4
10
41X0
Incline DB Zottman Curl
4
10
41X0
Low Pulley Triceps Kickback
3
30 ea
2011
(palm facing the ceiling in contracted position)
Prone Incline EZ Bar Spider Curl
3
30
2011
EZ Bar Triceps Extension
3
30
2110
Kneeling Dual High Pulley Curl
3
30
2011
Rear Delt Cable Fly (high to low)
1
10+10+10 drop set* 30X0
REST
90 sec
90 sec
75 sec
75 sec
30 sec
30 sec
30 sec
30 sec
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 2
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
A
B
C
D
E
F
EXERCISE
Barbell Back Squat
Alternating DB Drop Lunge
Leg Press
High Bench DB Step Ups
(do all reps for 1 leg first)
Standing Calf Raise Machine
Standing Leg Curl
SETS
3
4
3
REPS
7
10 ea
30
TEMPO
30X0
41X0
2010
REST
2–3 min
90 sec
60 sec
3
30 ea
20X0
60 sec
8
1
10
10+10+10 drop set*
1011
30X1
20 sec
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
C
D
E
F
EXERCISE
Barbell Bench Press
Incline DB Chest Fly
Incline DB Bench Press
Cable Crossover Chest Fly (high to low)
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row
SETS
REPS
TEMPO
3
7
30X0
4
10
41X0
3
30
2010
3
30
2011
3
10–15
2011
1
10+10+10 drop set*
30X1
REST
2–3 min
90 sec
60 sec
60 sec
60 sec
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Three – Shoulders (Arms Touch-Up)
ORDER
EXERCISE
SETS
A
Mid-Grip Barbell Shoulder Press in Front
3
B
Lean-Away DB Lateral Raise
4
C
Bent Rear Delt Raise
3
D
DB Upright Row
3
Reverse Grip Triceps Pressdown
E
1
with EZ Curl Attachment
F
Low Pulley EZ Bar Curl
1
REPS
7
10 ea
30
30
TEMPO
30X0
41X0
2010
2011
REST
2–3 min
90 sec
60 sec
60 sec
10+10+10 drop set*
30X1
N/A
10+10+10 drop set*
30X1
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
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Living Large
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
EXERCISE
SETS
REPS
TEMPO REST
A
Clean Grip Deadlift
3
7
30X0 2–3 min
B
DB RDL
4
10
41X0
90 sec
C
45-Degree Back Extension
3
30
2011
60 sec
D
Lying Leg Curl
3
30
20X0
60 sec
E
Seated Calf Raise (toes neutral)
5
15
1011
20 sec
F
Toe Press (calf raise on leg press machine)
5
10
1010
20 sec
G
Alternating Barbell Lunge
1
10+10+10 drop set* ea leg 20X0
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
EXERCISE
SETS
REPS
TEMPO REST
A
Narrow Grip Neutral Chin-Up
3
7
30X0 2–3 min
B
Low Pulley 1-Arm Row from Lunge Position
4
10 ea
41X0
90 sec
C
1-Arm Neutral Grip Lat Pulldown
3
30 ea
2011
60 sec
D
Seated Cable Face Pull with Rope
3
30
2011
60 sec
E
Reverse Crunch with Med-Ball Between Knees
3
Max reps
1011
10 sec
F
Swiss Ball Rollouts from Knees
3
Max reps
3020
60 sec
G
Incline Barbell Bench Press
1
10+10+10 drop set* 30X0
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
EXERCISE
SETS
REPS
TEMPO
Dips (torso upright)
3
7
30X0
Standing Barbell Curl
3
7
30X0
Incline DB Triceps Extensions
4
10
41X0
Incline DB Zottman Curl
4
10
41X0
Low Pulley Triceps Kickback
C1
3
30 ea
2011
(palm facing the ceiling in contracted position)
C2
Prone Incline EZ Bar Spider Curl
3
30
2011
D1
EZ Bar Triceps Extension
3
30
2110
D2
Kneeling Dual High Pulley Curl
3
30
2011
E
Rear Delt Cable Fly (high to low)
1
10+10+10 drop set* 30X0
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
REST
90 sec
90 sec
75 sec
75 sec
30 sec
30 sec
30 sec
30 sec
N/A
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 3
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
A
B
C
D
E
F
EXERCISE
Barbell Back Squat
Alternating DB Drop Lunge
Leg Press
High Bench DB Step Ups (do all reps for
1 leg first)
Standing Calf Raise Machine
Standing Leg Curl
SETS
3
4
3
REPS
6
10 ea
30
TEMPO
30X0
41X0
2010
REST
2–3 min
90 sec
60 sec
3
30 ea
20X0
60 sec
8
1
10
10+10+10 drop set*
1011
30X1
20 sec
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
C
D
E
F
EXERCISE
Barbell Bench Press
Incline DB Chest Fly
Incline Barbell Bench Press
Cable Crossover Chest Fly (high to low)
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row
SETS
REPS
TEMPO
3
6
30X0
4
10
41X0
3
30
2010
3
30
2011
3
10–15
2011
1
10+10+10 drop set*
30X1
REST
2–3 min
90 sec
60 sec
60 sec
60 sec
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Three – Shoulders (Arms Touch-Up)
ORDER
EXERCISE
SETS
REPS
TEMPO
A
Mid-Grip Barbell Shoulder Press in Front
3
6
30X0
B
Lean-Away DB Lateral Raise
4
10 ea
41X0
C
Bent Rear Delt Raise
3
30
2010
D
DB Upright Row
3
30
2011
Reverse Grip Triceps Pressdown
E
1
10+10+10 drop set*
30X1
with EZ Curl Attachment
F
Low Pulley EZ Bar Curl
1
10+10+10 drop set*
30X1
REST
2–3 min
90 sec
60 sec
60 sec
N/A
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
73
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Living Large
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
EXERCISE
SETS
REPS
TEMPO REST
A
Clean Grip Deadlift
3
6
30X0 2–3 min
B
Dumbbell RDL
4
10
41X0
90 sec
C
45-Degree Back Extension
3
30
2011
60 sec
D
Lying Leg Curl
3
30
20X0
60 sec
E
Seated Calf Raise (toes neutral)
5
15
1011
20 sec
F
Toe Press (calf raise on leg press machine)
5
10
1010
20 sec
G
Alternating Barbell Lunge
1
10+10+10 drop set* ea leg 20X0
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
EXERCISE
SETS
REPS
TEMPO REST
A
Narrow Grip Neutral Chin-Up
3
6
30X0 2–3 min
B
Low Pulley 1-Arm Row from Lunge Position
4
10 ea
41X0
90 sec
C
1-Arm Neutral Grip Lat Pulldown
3
30 ea
2011
60 sec
D
Seated Cable Face Pull with Rope
3
30
2011
60 sec
E
Reverse Crunch with Med-Ball Between Knees
3
Max reps
1011
10 sec
F
Swiss Ball Rollouts from Knees
3
Max reps
3020
60 sec
G
Incline Barbell Bench Press
1
10+10+10 drop set* 30X0
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
C1
C2
D1
D2
E
EXERCISE
SETS
REPS
TEMPO
Dips (torso upright)
3
6
30X0
Standing Barbell Curl
3
6
30X0
Incline DB Triceps Extensions
4
10
41X0
Incline DB Zottman Curl
4
10
41X0
Low Pulley Triceps Kickback
3
30 ea
2011
(palm facing the ceiling in contracted position)
Prone Incline EZ Bar Spider Curl
3
30
2011
EZ Bar Triceps Extension
3
30
2110
Kneeling Dual High Pulley Curl
3
30
2011
Rear Delt Cable Fly (high to low)
1
10+10+10 drop set* 30X0
REST
90 sec
90 sec
75 sec
75 sec
30 sec
30 sec
30 sec
30 sec
N/A
*10+10+10 Drop Sets: Review Intensity Technique on page 68.
74
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 4
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
EXERCISE
A
Barbell Back Squat
B
Alternating DB Drop Lunge
C
Leg Press
D
High Bench DB Step Ups (do all reps for 1 leg first)
E
Leg Extension
F
Standing Calf Raise Machine
G
Standing Leg Curl
SETS
3
4
3
3
3
8
2
REPS
5
8 ea
20
20 ea
20
8
15
TEMPO
30X0
42X0
2010
20X0
2011
1011
30X1
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
20 sec
45 sec
REPS
5
8
20
20
20
15–20
15
TEMPO
30X0
42X0
2010
2011
2010
2011
30X1
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
60 sec
45 sec
SETS
3
4
3
3
3
REPS
5
8 ea
20
20
20
TEMPO
30X0
42X0
2010
2011
2011
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
2
15
30X1
45 sec
2
15
30X1
45 sec
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Bench Press
Incline DB Chest Fly
Incline DB Bench Press
Cable Crossover Chest Fly (high to low)
Push-Up
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row
SETS
3
4
3
3
3
3
2
Workout Three – Shoulders (Arms Touch-Up)
ORDER
A
B
C
D
E
F
G
EXERCISE
Mid-Grip Barbell Shoulder Press in Front
Lean-Away DB Lateral Raise
Bent Rear Delt Raise
DB Upright Row
Standing DB Lateral Raise
Reverse Grip Triceps Pressdown
with EZ Curl Attachment
Low Pulley EZ Bar Curl
75
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Living Large
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
A
B
C
D
E
F
G
H
EXERCISE
Clean Grip Deadlift
Dumbbell RDL
45-Degree Back Extension
Lying Leg Curl
Low Pulley Pull Through
Seated Calf Raise (toes neutral)
Toe Press (calf raise on leg press machine)
Alternating Barbell Lunge
SETS
3
4
3
3
3
5
5
2
REPS
5
8
20
20
20
12
8
15 ea
TEMPO
30X0
42X0
2011
20X0
2010
1011
1010
20X0
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
20 sec
20 sec
45 sec
REPS
5
8 ea
20 ea
20
20
Max reps
Max reps
15
TEMPO
30X0
42X0
2011
2011
2010
1011
3020
30X0
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
10 sec
60 sec
45 sec
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
EXERCISE
A
Narrow Grip Neutral Chin-Up
B
Low Pulley 1-Arm Row from Lunge Position
C
1-Arm Neutral Grip Lat Pulldown
D
Seated Cable Face Pull with Rope
E
Prone Incline 2-Arm DB Row
F
Reverse Crunch with Med-Ball Between Knees
G
Swiss Ball Rollouts from Knees
H
Incline Barbell Bench Press
SETS
3
4
3
3
3
3
3
2
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
C1
C2
D1
D2
E1
E2
F
EXERCISE
SETS
Dips (torso upright)
3
Standing Barbell Curl
3
Incline DB Triceps Extensions
4
Incline DB Zottman Curl
4
Low Pulley Triceps Kickback
3
(palm facing the ceiling in contracted position)
Prone Incline EZ Bar Spider Curl
3
EZ Bar Triceps Extension
3
Kneeling Dual High Pulley Curl
3
Triceps Pressdown with Rope
3
Low Pulley Rope Curl
3
Rear Delt Cable Fly (high to low)
2
REPS
5
5
8
8
TEMPO
30X0
30X0
42X0
42X0
REST
90 sec
90 sec
75 sec
75 sec
20 ea
2011
20 sec
20
20
20
20
20
15
2011
2110
2011
2010
2010
2011
20 sec
20 sec
20 sec
20 sec
20 sec
45 sec
76
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 5
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
EXERCISE
A
Barbell Back Squat
B
Alternating DB Drop Lunge
C
Leg Press
D
High Bench DB Step Ups (do all reps for 1 leg first)
E
Leg Extension
F
Standing Calf Raise Machine
G
Standing Leg Curl
SETS
4
4
3
3
3
8
2
REPS
4
8 ea
20
20 ea
20
8
15
TEMPO
30X0
42X0
2010
20X0
2011
1011
30X1
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
20 sec
45 sec
REPS
4
8
20
20
20
15–20
15
TEMPO
30X0
42X0
2010
2011
2010
2011
30X1
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
60 sec
45 sec
SETS
4
4
3
3
3
REPS
4
8 ea
20
20
20
TEMPO
30X0
42X0
2010
2011
2011
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
2
15
30X1
45 sec
2
15
30X1
45 sec
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Bench Press
Incline DB Chest Fly
Incline Barbell Bench Press
Cable Crossover Chest Fly (high to low)
Push-Up
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row
SETS
4
4
3
3
3
3
2
Workout Three – Shoulders (Arms Touch-Up)
ORDER
A
B
C
D
E
F
G
EXERCISE
Mid-Grip Barbell Shoulder Press in Front
Lean-Away DB Lateral Raise
Bent Rear Delt Raise
DB Upright Row
Standing DB Lateral Raise
Reverse Grip Triceps Pressdown
with EZ Curl Attachment
Low Pulley EZ Bar Curl
77
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Living Large
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
A
B
C
D
E
F
G
H
EXERCISE
Clean Grip Deadlift
DB Romanian Deadlift (RDL)
45-Degree Back Extension
Lying Leg Curl
Low Pulley Pull Through
Seated Calf Raise (toes neutral)
Toe Press (calf raise on leg press machine)
Alternating Barbell Lunge
SETS
4
4
3
3
3
5
5
2
REPS
4
8
20
20
20
12
8
15 ea
TEMPO
30X0
42X0
2011
20X0
2010
1011
1010
20X0
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
20 sec
20 sec
45 sec
SETS
4
4
3
3
3
3
3
2
REPS
4
8 ea
20 ea
20
20
Max reps
Max reps
15
TEMPO
30X0
42X0
2011
2011
2010
1011
3020
30X0
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
10 sec
60 sec
45 sec
SETS
4
4
4
4
REPS
4
4
8
8
TEMPO
30X0
30X0
42X0
42X0
REST
90 sec
90 sec
75 sec
75 sec
3
20 ea
2011
20 sec
3
3
3
3
3
2
20
20
20
20
20
15
2011
2110
2011
2010
2010
2011
20 sec
20 sec
20 sec
20 sec
20 sec
45 sec
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
A
B
C
D
E
F
G
H
EXERCISE
Narrow Grip Neutral Chin-Up
Low Pulley 1-Arm Row from Lunge Position
1-Arm Neutral Grip Lat Pulldown
Seated Cable Face Pull with Rope
Prone Incline 2-Arm DB Row
Reverse Crunch with Med-Ball Between Knees
Swiss Ball Rollouts from Knees
Incline Barbell Bench Press
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
C1
C2
D1
D2
E1
E2
F
EXERCISE
Dips (torso upright)
Standing Barbell Curl
Incline DB Triceps Extensions
Incline DB Zottman Curl
Low Pulley Triceps Kickback
(palm facing the ceiling in contracted position)
Prone Incline EZ Bar Spider Curl
EZ Bar Triceps Extension
Kneeling Dual High Pulley Curl
Triceps Pressdown with Rope
Low Pulley Rope Curl
Rear Delt Cable Fly (high to low)
78
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 6
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
EXERCISE
A
Barbell Back Squat
B
Alternating DB Drop Lunge
C
Leg Press
D
High Bench DB Step Ups (do all reps for 1 leg first)
E
Leg Extension
F
Standing Calf Raise Machine
G
Standing Leg Curl
SETS
5
4
3
3
3
8
2
REPS
3
8 ea
20
20 ea
20
8
15
TEMPO
30X0
42X0
2010
20X0
2011
1011
30X1
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
20 sec
45 sec
REPS
3
8
20
20
20
15–20
15
TEMPO
30X0
42X0
2010
2011
2010
2011
30X1
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
60 sec
45 sec
SETS
5
4
3
3
3
REPS
3
8 ea
20
20
20
TEMPO
30X0
42X0
2010
2011
2011
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
2
15
30X1
45 sec
2
15
30X1
45 sec
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
C
D
E
F
G
EXERCISE
Barbell Bench Press
Incline DB Chest Fly
Incline Barbell Bench Press
Cable Crossover Chest Fly (high to low)
Push-Up
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row
SETS
5
4
3
3
3
3
2
Workout Three – Shoulders (Arms Touch-Up)
ORDER
A
B
C
D
E
F
G
EXERCISE
Mid-Grip Barbell Shoulder Press in Front
Lean-Away DB Lateral Raise
Bent Rear Delt Raise
DB Upright Row
Standing DB Lateral Raise
Reverse Grip Triceps Pressdown
with EZ Curl Attachment
Low Pulley EZ Bar Curl
79
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Living Large
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
A
B
C
D
E
F
G
H
EXERCISE
Clean Grip Deadlift
DB RDL
45-Degree Back Extension
Lying Leg Curl
Low Pulley Pull Through
Seated Calf Raise (toes neutral)
Toe Press (calf raise on leg press machine)
Alternating Barbell Lunge
SETS
5
4
3
3
3
5
5
2
REPS
3
8
20
20
20
12
8
15 ea
TEMPO
30X0
42X0
2011
20X0
2010
1011
1010
20X0
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
20 sec
20 sec
45 sec
SETS
5
4
3
3
3
3
3
2
REPS
3
8 ea
20 ea
20
20
Max reps
Max reps
15
TEMPO
30X0
42X0
2011
2011
2010
1011
3020
30X0
REST
2–3 min
90 sec
45 sec
45 sec
45 sec
10 sec
60 sec
45 sec
SETS
5
5
4
4
REPS
3
3
8
8
TEMPO
30X0
30X0
42X0
42X0
REST
90 sec
90 sec
75 sec
75 sec
3
20 ea
2011
20 sec
3
3
3
3
3
2
20
20
20
20
20
15
2011
2110
2011
2010
2010
2011
20 sec
20 sec
20 sec
20 sec
20 sec
45 sec
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
A
B
C
D
E
F
G
H
EXERCISE
Narrow Grip Neutral Chin-Up
Low Pulley 1-Arm Row from Lunge Position
1-Arm Neutral Grip Lat Pulldown
Seated Cable Face Pull with Rope
Prone Incline 2-Arm DB Row
Reverse Crunch with Med-Ball Between Knees
Swiss Ball Rollouts from Knees
Incline Barbell Bench Press
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
C1
C2
D1
D2
E1
E2
F
EXERCISE
Dips (torso upright)
Standing Barbell Curl
Incline DB Triceps Extensions
Incline DB Zottman Curl
Low Pulley Triceps Kickback
(palm facing the ceiling in contracted position)
Prone Incline EZ Bar Spider Curl
EZ Bar Triceps Extension
Kneeling Dual High Pulley Curl
Triceps Pressdown with Rope
Low Pulley Rope Curl
Rear Delt Cable Fly (high to low)
80
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
WEEK 7
In weeks 7 to 9, for your tension workouts, you will be doing pyramids. For example, in week 7, it says
4 sets and the reps say 7,6,5,4. This means that you’ll do one set of 7 reps, increase the weight and do
one set of 6 reps, etc., until you’ve done 4 sets. Also, for the final weeks of this program, you will do
the metabolic stress portions of the workout as giant sets and tri-sets. If you can’t do this due to gym
set-up, then simply do straight sets with 30 to 45 seconds rest.
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
EXERCISE
A
Barbell Back Squat
B
Alternating DB Drop Lunge
C1
Leg Press
C2
High Bench DB Step Ups (do all reps for 1 leg first)
C3
Leg Extension
D
Standing Calf Raise Machine
E
Standing Leg Curl
SETS
4
5
4
4
4
6
3
REPS
7,6,5,4
6 ea
15
15 ea
15
20
12
TEMPO
30X0
33X0
2010
20X0
2011
1011
30X1
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
20 sec
45 sec
REPS
7,6,5,4
6
15
15
15
20–25
12
TEMPO
30X0
33X0
2010
2011
2010
2011
30X1
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
60 sec
45 sec
REPS
7,6,5,4
6 ea
15
15
15
TEMPO
30X0
33X0
2010
2011
2010
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
Continued
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
C1
C2
C3
D
E
EXERCISE
Barbell Bench Press
Incline DB Chest Fly
Incline Barbell Bench Press
Cable Crossover Chest Fly (high to low)
Push-Up
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row
SETS
4
5
4
4
4
3
3
Workout Three – Shoulders (Arms Touch-Up)
ORDER
A
B
C1
C2
C3
EXERCISE
Mid-Grip Barbell Shoulder Press in Front
Lean-Away DB Lateral Raise
Bent Rear Delt Raise
DB Upright Row
Standing DB Lateral Raise
SETS
4
5
4
4
4
81
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Living Large
(Continued)
ORDER
EXERCISE
Reverse Grip Triceps Pressdown
with EZ Curl Attachment
Low Pulley EZ Bar Curl
D
E
SETS
REPS
TEMPO
REST
3
12
2011
45 sec
3
12
30X1
45 sec
REPS
7,6,5,4
6
15
15
15
30
15
12 ea
TEMPO
30X0
33X0
2011
20X0
2010
1011
1010
20X0
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
20 sec
20 sec
45 sec
SETS
4
5
4
4
4
3
3
3
REPS
7,6,5,4
6ea
15 ea
15
15
Max reps
Max reps
12
TEMPO
30X0
33X0
2011
2011
2010
1011
3020
30X0
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
10 sec
60 sec
45 sec
SETS
4
4
5
5
REPS
7,6,5,4
7,6,5,4
6
6
TEMPO
30X0
30X0
33X0
33X0
REST
90 sec
90 sec
75 sec
75 sec
4
15 ea
2011
10 sec
4
4
15
15
2011
2110
10 sec
10 sec
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
A
B
C1
C2
C3
D
E
F
EXERCISE
Clean Grip Deadlift
DB RDL
45-Degree Back Extension
Lying Leg Curl
Low Pulley Pull Through
Seated Calf Raise (toes neutral)
Toe Press (calf raise on leg press machine)
Alternating Barbell Lunge
SETS
4
5
4
4
4
4
4
3
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
A
B
C1
C2
C3
D
E
F
EXERCISE
Narrow Grip Neutral Chin-Up
Low Pulley 1-Arm Row from Lunge Position
1-Arm Neutral Grip Lat Pulldown
Seated Cable Face Pull with Rope
Prone Incline 2-Arm DB Row
Reverse Crunch with Med-Ball Between Knees
Swiss Ball Rollouts from Knees
Incline Barbell Bench Press
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
C1
C2
C3
EXERCISE
Dips (torso upright)
Standing Barbell Curl
Incline DB Triceps Extensions
Incline DB Zottman Curl
Low Pulley Triceps Kickback
(palm facing the ceiling in contracted position)
Prone Incline EZ Bar Spider Curl
EZ Bar Triceps Extension
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
ORDER
C4
C5
C6
D
EXERCISE
Kneeling Dual High Pulley Curl
Triceps Pressdown with Rope
Low Pulley Rope Curl
Rear Delt Cable Fly (high to low)
SETS
4
4
4
3
REPS
15
15
15
12
TEMPO
2011
2010
2010
2011
REST
10 sec
10 sec
90 sec
45 sec
WEEK 8
In weeks 7 to 9, for your tension workouts, you will be doing pyramids. For example, in Week 8, it says
five sets and the reps say 6,5,4,3,2. This means that you’ll do ONE set of 6 reps, increase the weight
and do ONE set of 5 reps, etc., until you’ve done 5 sets. Also, for the final weeks of this program, you
will do the metabolic stress portions of the workout as giant sets and tri-sets. If you can’t do this due
to gym set-up, then simply do straight sets with 30 to 45 seconds rest.
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
EXERCISE
A
Barbell Back Squat
B
Alternating DB Drop Lunge
C1
Leg Press
C2
High Bench DB Step Ups (do all reps for 1 leg first)
C3
Leg Extension
D
Standing Calf Raise Machine
E
Standing Leg Curl
SETS
5
5
4
4
4
6
3
REPS
6,5,4,3,2
6 ea
15
15 ea
15
20
12
TEMPO
30X0
33X0
2010
20X0
2011
1011
30X1
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
20 sec
45 sec
REPS
6,5,4,3,2
6
15
15
15
20–25
12
TEMPO
30X0
33X0
2010
2011
2010
2011
30X1
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
60 sec
45 sec
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
C1
C2
C3
D
E
EXERCISE
Barbell Bench Press
Incline DB Chest Fly
Incline Barbell Bench Press
Cable Crossover Chest Fly (high to low)
Push-Up
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row
SETS
5
5
4
4
4
3
3
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Living Large
Workout Three – Shoulders (Arms Touch-Up)
ORDER
A
B
C1
C2
C3
EXERCISE
Mid-Grip Barbell Shoulder Press in Front
Lean-Away DB Lateral Raise
Bent Rear Delt Raise
DB Upright Row
Standing DB Lateral Raise
Reverse Grip Triceps Pressdown
with EZ Curl Attachment
Low Pulley EZ Bar Curl
D
E
SETS
5
5
4
4
4
REPS
6,5,4,3,2
6 ea
15
15
15
TEMPO
30X0
33X0
2010
2011
2010
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
3
12
2011
45 sec
3
12
30X1
45 sec
REPS
6,5,4,3,2
6
15
15
15
30
15
12 ea
TEMPO
30X0
33X0
2011
20X0
2010
1011
1010
20X0
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
20 sec
20 sec
45 sec
REPS
6,5,4,3,2
6 ea
15 ea
15
15
Max reps
Max reps
12
TEMPO
30X0
33X0
2011
2011
2010
1011
3020
30X0
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
10 sec
60 sec
45 sec
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
A
B
C1
C2
C3
D
E
F
EXERCISE
Clean Grip Deadlift
DB RDL
45-Degree Back Extension
Lying Leg Curl
Low Pulley Pull Through
Seated Calf Raise (toes neutral)
Toe Press (calf raise on leg press machine)
Alternating Barbell Lunge
SETS
5
5
4
4
4
4
4
3
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
A
B
C1
C2
C3
D
E
F
EXERCISE
Narrow Grip Neutral Chin-Up
Low Pulley 1-Arm Row from Lunge Position
1-Arm Neutral Grip Lat Pulldown
Seated Cable Face Pull with Rope
Prone Incline 2-Arm DB Row
Reverse Crunch with Med-Ball Between Knees
Swiss Ball Rollouts from Knees
Incline Barbell Bench Press
SETS
5
5
4
4
4
3
3
3
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
C1
C2
C3
C4
C5
C6
D
EXERCISE
Dips (torso upright)
Standing Barbell Curl
Incline DB Triceps Extensions
Incline DB Zottman Curl
Low Pulley Triceps Kickback
(palm facing the ceiling in contracted position)
Prone Incline EZ Bar Spider Curl
EZ Bar Triceps Extension
Kneeling Dual High Pulley Curl
Triceps Pressdown with Rope
Low Pulley Rope Curl
Rear Delt Cable Fly (high to low)
SETS
5
4
5
5
REPS
6,5,4,3,2
7,6,5,4
6
6
TEMPO
30X0
30X0
33X0
33X0
REST
90 sec
90 sec
75 sec
75 sec
4
15 ea
2011
10 sec
4
4
4
4
4
3
15
15
15
15
15
12
2011
2110
2011
2010
2010
2011
10 sec
10 sec
10 sec
10 sec
90 sec
45 sec
WEEK 9
In weeks 7 to 9, for your tension workouts, you will be doing pyramids. For example, in Week 9, it says
five sets and the reps say 5,4,3,2,1. This means that you’ll do ONE set of 5 reps, increase the weight and
do ONE set of 4 reps, etc., until you’ve done five sets. Also, for the final weeks of this program, you will
do the metabolic stress portions of the workout as giant sets and tri-sets. If you can’t do this due to
gym set-up, then simply do straight sets with 30-45 seconds rest.
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
EXERCISE
A
Barbell Back Squat
B
Alternating DB Drop Lunge
C1
Leg Press
C2
High Bench DB Step Ups (do all reps for 1 leg first)
C3
Leg Extension
D
Standing Calf Raise Machine
E
Standing Leg Curl
SETS
5
5
4
4
4
6
3
REPS
5,4,3,2,1
6 ea
15
15 ea
15
20
12
TEMPO
30X0
33X0
2010
20X0
2011
1011
30X1
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
20 sec
45 sec
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Living Large
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
C1
C2
C3
D
E
EXERCISE
Barbell Bench Press
Incline DB Chest Fly
Incline Barbell Bench Press
Cable Crossover Chest Fly (high to low)
Push-Up
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row
SETS
5
5
4
4
4
3
3
REPS
5,4,3,2,1
6
15
15
15
20–25
12
TEMPO
30X0
33X0
2010
2011
2010
2011
30X1
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
60 sec
45 sec
SETS
5
5
4
4
4
REPS
5,4,3,2,1
6 ea
15
15
15
TEMPO
30X0
33X0
2010
2011
2010
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
3
12
2011
45 sec
3
12
30X1
45 sec
REPS
5,4,3,2,1
6
15
15
15
30
15
12 ea
TEMPO
30X0
33X0
2011
20X0
2010
1011
1010
20X0
REST
2–3 min
90 sec
10 sec
10 sec
75 sec
20 sec
20 sec
45 sec
REPS
5,4,3,2,1
6ea
15 ea
TEMPO
30X0
33X0
2011
REST
2–3 min
90 sec
10 sec
Workout Three – Shoulders (Arms Touch-Up)
ORDER
A
B
C1
C2
C3
D
E
EXERCISE
Mid-Grip Barbell Shoulder Press in Front
Lean-Away DB Lateral Raise
Bent Rear Delt Raise
DB Upright Row
Standing DB Lateral Raise
Reverse Grip Triceps Pressdown
with EZ Curl Attachment
Low Pulley EZ Bar Curl
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
A
B
C1
C2
C3
D
E
F
EXERCISE
Clean Grip Deadlift
DB RDL
45-Degree Back Extension
Lying Leg Curl
Low Pulley Pull Through
Seated Calf Raise (toes neutral)
Toe Press (calf raise on leg press machine)
Alternating Barbell Lunge
SETS
5
5
4
4
4
4
4
3
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
A
B
C1
EXERCISE
Narrow Grip Neutral Chin-Up
Low Pulley 1-Arm Row from Lunge Position
1-Arm Neutral Grip Lat Pulldown
SETS
5
5
4
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PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program
ORDER
C2
C3
D
E
F
EXERCISE
Seated Cable Face Pull with Rope
Prone Incline 2-Arm DB Row
Reverse Crunch with Med-Ball Between Knees
Swiss Ball Rollouts from Knees
Incline Barbell Bench Press
SETS
4
4
3
3
3
REPS
15
15
Max reps
Max reps
12
TEMPO
2011
2010
1011
3020
30X0
REST
10 sec
75 sec
10 sec
60 sec
45 sec
SETS
5
5
5
5
REPS
5,4,3,2,1
5,4,3,2,1
6
6
TEMPO
30X0
30X0
33X0
33X0
REST
90 sec
90 sec
75 sec
75 sec
4
15 ea
2011
10 sec
4
4
4
4
4
3
15
15
15
15
15
12
2011
2110
2011
2010
2010
2011
10 sec
10 sec
10 sec
10 sec
90 sec
45 sec
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
C1
C2
C3
C4
C5
C6
D
EXERCISE
Dips (torso upright)
Standing Barbell Curl
Incline DB Triceps Extensions
Incline DB Zottman Curl
Low Pulley Triceps Kickback
(palm facing the ceiling in contracted position)
Prone Incline EZ Bar Spider Curl
EZ Bar Triceps Extension
Kneeling Dual High Pulley Curl
Triceps Pressdown with Rope
Low Pulley Rope Curl
Rear Delt Cable Fly (high to low)
WEEK 10 – UNLOADING WEEK
Workout One – Quads and Calves (Hamstrings Touch-Up)
ORDER
A
B
C
D
EXERCISE
Barbell Back Squat (light weights)
Leg Press (light weights)
Standing Calf Raise Machine (light weights)
Standing Leg Curl (light weights)
SETS
2
2
2
1
REPS
10–12
10–12
10–12
12
TEMPO REST
2010
2–3 min
2010
2–3 min
1011
60 sec
3011
N/A
SETS
2
2
REPS
10–12
10–12
TEMPO REST
3010
2–3 min
2011
60 sec
Continued
Workout Two – Chest and Abs (Back Touch-Up)
ORDER
A
B
EXERCISE
Barbell Bench Press (light weights)
Pec Deck Chest Fly (light weights)
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Living Large
(Continued)
ORDER
C
D
EXERCISE
Swiss Ball Straight Leg Jackknife
Gironda Pulley Row (light weights)
SETS
2
1
REPS
10–12
12
TEMPO
2011
3011
REST
60 sec
N/A
ORDER
EXERCISE
SETS
A
Mid-Grip Barbell Shoulder Press in Front (light weights)
2
B
Seated 2-Arm DB Lateral Raise (light weights)
2
Reverse Grip Triceps Pressdown
C
1
with EZ Curl Attachment (light weights)
D
Low Pulley EZ Bar Curl (light weights)
1
REPS
10–12
10–12
TEMPO REST
3010
2–3 min
2010
60 sec
Workout Three – Shoulders (Arms Touch-Up)
12
2011
N/A
12
3011
N/A
Workout Four – Hamstrings and Calves (Quads Touch-Up)
ORDER
A
B
C
D
EXERCISE
Clean Grip Deadlift (light weights)
Lying Leg Curl (light weights)
Seated Calf Raise (toes neutral, light weights)
Alternating Barbell Lunge (light weights)
SETS
2
2
2
1
REPS
10–12
10–12
10–12
12 ea
TEMPO REST
2010
2–3 min
2010
60 sec
1011
45 sec
2010
N/A
SETS
2
2
REPS
10–12
10–12
TEMPO REST
2010
2–3 min
2011
60 sec
2
10–12
1011
60 sec
1
12
30X0
45 sec
SETS
2
2
2
2
1
REPS
10–12
10–12
10–12
10–12
12
TEMPO
3010
3010
2010
2010
2011
REST
90 sec
90 sec
45 sec
45 sec
N/A
Workout Five – Back and Abs (Chest Touch-Up)
ORDER
A
B
C
D
EXERCISE
Narrow Grip Neutral Chin-Up (light weights)
Seated Cable Face Pull with Rope (light weights)
Reverse Crunch with Med-Ball Between Knees
(light Med-Ball)
Incline Barbell Bench Press (light weights)
Workout Six – Arms (Shoulders Touch-Up)
ORDER
A1
A2
B1
B2
C
EXERCISE
Dips (torso upright) (light weights)
Standing Barbell Curl (light weights)
Triceps Pressdown with Rope (light weights)
Low Pulley Rope Curl (light weights)
Rear Delt Cable Fly (high to low) (light weights)
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PART 7
The Exercise Execution
Demonstration Guide: Don’t
Do Another Rep Without These
Max Contraction Cues
It’s not what you do; it’s how you do it. It doesn’t matter how much you lift or how many reps you do if
they all suck. Most people learn to lift weights by watching videos and looking at pictures in magazines.
But exercise happens with the force you create internally, including what you think about while you
do the actual movement. If I were standing next to you, I wouldn’t be giving you cues about what you
can figure out by watching a video or looking at a picture. I’d be telling you what to think so that you
initiate the movement with the working muscle and direct maximum tension into the targeted muscle
and nowhere else..
Exercise happens with what you do internally, including
what you think while you do the actual movement.
Here are a few critical “max contraction cues” to help you generate the greatest amount of tension
within the muscle so that you get a high return for your time in the gym. Review these over and over.
It takes a long time to retrain a muscle and break old crappy movement patterns. Pay close attention.
You will not find these cues anywhere else.
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Abs
ABS – LEG RAISE MOVEMENTS
Hanging Garhammer Raise (90 degrees and up)
See cues on page 92
91
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Living Large
ABS – LEG RAISE MOVEMENTS
Reverse Crunch—Med-Ball Between Knees
Cues:
■ Roll your hips up in an arc to flex your
lumbar spine and close the gap between
your thighs and chest.
■ Exhale all your air before reaching the top
position to allow your abs to fully shorten.
■ Don’t just let your hips drop down;
retrace the same arc on the descent and
maintain constant tension.
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PART 7: The Exercise Execution Demonstration Guide
ABS – OTHER MOVEMENTS
Med-Ball or Weight Plate V-Up
Cues:
■ Keeping your arms and
legs straight, bring your
upper and lower body
together by forcefully
contracting your abs,
balancing on your butt
at the top.
■ Exhale all your air
before reaching the top
position to allow your
abs to fully shorten.
■ Don’t just let your
body drop down; slowly
return to the starting
position to maintain
constant tension.
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Living Large
ABS – OTHER MOVEMENTS
Swiss Ball Straight Leg Jackknife
Cues:
■ Don’t let your hips
move up and down—
keep them in line with
your shoulders.
■ Bring your knees
into your chest, flexing
your lumbar spine, and
squeeze your abs hard.
■ Exhale all your air
before reaching the top
position to allow your
abs to fully shorten.
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PART 7: The Exercise Execution Demonstration Guide
ABS – OTHER MOVEMENTS
Swiss Ball Rollouts from Knees
Cues:
■ Lead with your hands,
reaching out as far as you
can while maintaining a
neutral spine—avoid spinal
extension.
■ Contract your abs hard
throughout to keep your
pelvis neutral to ensure you
challenge the abs and not
the lower back.
■ Don’t allow your upper
back and shoulders to
round—keep your head,
chest, and hips in a
straight line.
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Living Large
ABS – OTHER MOVEMENTS
Front Plank
Cues:
■ Don’t let your hips move up and down—
keep them in line with your shoulders.
■ Don’t allow your body to twist or tilt—keep
your shoulders square.
■ Center your pelvis—it should not be tilted
anteriorly or posteriorly. Think about driving
your elbows and toes together to increase
the contraction of your abs.
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PART 7: The Exercise Execution Demonstration Guide
ABS – OTHER MOVEMENTS
Side Plank
Cues:
■ Don’t let your hips move up and down—keep your
body in a straight line.
■ Don’t allow your body to twist or tilt—keep your
entire body perpendicular to the floor.
■ Contract your abs, glutes, quads, and lats throughout.
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Living Large
ABS – OTHER MOVEMENTS
Wide Grip Palm Forward (overhand) Pull-Up
See cues on page 101
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PART 7: The Exercise Execution Demonstration Guide
ABS – OTHER MOVEMENTS
Mid-Grip Supinated Pulldown
See cues on page 101
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Living Large
ABS – OTHER MOVEMENTS
Narrow Grip Neutral Chin-Up
See cues on page 101
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PART 7: The Exercise Execution Demonstration Guide
ABS – OTHER MOVEMENTS
1-Arm Neutral Grip Lat Pulldown
Cues
■ Don’t think about pulling down—think about pulling your elbows
outward (pronated grip) or forward (supinated and neutral grips) in an arc.
■ Don’t think about pulling with your arms—retract and depress your
shoulder blades as you pull to challenge the lats.
■ Drive your elbows toward your lats (pronated grip) or behind you
(supinated and neutral grips) to maximally shorten the lats.
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Back
BACK – ROWING MOVEMENTS
Neutral Grip Seated Cable Row
See cues on page 103
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PART 7: The Exercise Execution Demonstration Guide
BACK – ROWING MOVEMENTS
Supinated Grip Seated Cable Row
Cues:
■ Don’t think about pulling with your arms, but
pulling with your elbows—retract and downwardly
rotate your shoulder blades as you pull to
challenge the lats.
■ Don’t allow your upper back or shoulders to
round as you pull—push your sternum forward to
maximally shorten the lats.
■ Keep your shoulder blades retracted and
downwardly rotated through as much of the range
as possible as you return to the starting position.
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Living Large
BACK – ROWING MOVEMENTS
Machine Row
See cues on page 103
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PART 7: The Exercise Execution Demonstration Guide
BACK – ROWING MOVEMENTS
Prone Incline 2-Arm DB Row
See cues on page 103
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Living Large
BACK – ROWING MOVEMENTS
Gironda Pulley Row
one
two
See cues on page 103
Three
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PART 7: The Exercise Execution Demonstration Guide
BACK – ROWING MOVEMENTS
Low Pulley 1-Arm Row from Lunge Position
See cues on page 103
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BACK – OTHER MOVEMENTS
Seated Cable Face Pull with Rope
Cues:
■ Avoid any torso movement—keep
your core braced and sit tall with your
shoulders above your hips.
■ Don’t think about pulling the rope
toward you—think about ripping the
rope apart and pulling your elbows out
to opposite walls.
■ Don’t let your elbows drop—keep your
elbows slightly above your shoulders
and pull the rope toward your nose.
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PART 7: The Exercise Execution Demonstration Guide
BACK – OTHER MOVEMENTS
DB Pullover on Flat Bench
Cues:
■ Don’t allow excessive spinal extension—brace your
core and keep your lower back “locked down” to the
bench.
■ Think about pushing the dumbbell as far away from
you as possible and move the weight in an arc in both
directions.
■ Don’t think about moving the dumbbell up and down.
Think about moving it backward and then forward.
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Biceps
BICEPS – ALL MOVEMENTS
Low-Pulley Rope Curl
See cues on page 111
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PART 7: The Exercise Execution Demonstration Guide
BICEPS – ALL MOVEMENTS
Low-Pulley EZ Bar Curl
Cues:
■ Don’t think about curling the weight up—think about moving the weight forward for
the first half of the rep and then backward for the second half of the rep, all while you
concentrate on closing the gap between your forearm and biceps.
■ Minimize movement of the upper arm—the majority of the movement should occur
at the elbows, not the shoulder.
■ Don’t curl your wrists—keep them neutral or extend them slightly.
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BICEPS – ALL MOVEMENTS
Kneeling Dual High Pulley Curl
Cues:
■ Create some slight external rotation of your shoulder
so that your biceps are facing upwards to begin.
■ Don’t think about the cables in your hands. Think
about closing the gap between your forearm and biceps.
■ Minimize movement from your upper arms and keep
your body “locked down” the entire time.
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PART 7: The Exercise Execution Demonstration Guide
BICEPS – ALL MOVEMENTS
Machine Curl
See cues on page 111
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Living Large
BICEPS – ALL MOVEMENTS
Prone Incline EZ Bar Spider Curl
See cues on page 111
114
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PART 7: The Exercise Execution Demonstration Guide
BICEPS – ALL MOVEMENTS
Incline DB Zottman Curl
one
two
three
four
See cues on page 111
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Living Large
BICEPS – ALL MOVEMENTS
Incline DB Hammer Curl
See cues on page 111
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PART 7: The Exercise Execution Demonstration Guide
BICEPS – ALL MOVEMENTS
Incline DB Curl
See cues on page 111
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Living Large
BICEPS – ALL MOVEMENTS
Standing DB Hammer Curl
See cues on page 111
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PART 7: The Exercise Execution Demonstration Guide
BICEPS – ALL MOVEMENTS
Standing Barbell Curl
See cues on page 111
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Living Large
BICEPS – ALL MOVEMENTS
Standing Barbell Drag Curl
Cues:
■ Drag the bar up your body in a straight line
while pulling your elbows backward until you
experience a massive contraction.
■ Lower the bar in a straight line while letting
your elbows move forward.
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PART 7: The Exercise Execution Demonstration Guide
BICEPS – ALL MOVEMENTS
Mid-Grip Straight Bar Scott Curl
Cues:
■ Drive your triceps into the pad before you initiate any contraction
in the biceps and maintain constant contact the entire time.
■ As you contract, close the imaginary line between your forearms
and biceps. Think about your biceps crawling up and under your
sleeve if you’re wearing a t-shirt as you contract.
■ At the top, reverse direction before your forearms become vertical
to maintain constant tension on the biceps.
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Calves
CALVES – ALL MOVEMENTS
Toe Press (calf raise on leg press machine)
See cues on page 125
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PART 7: The Exercise Execution Demonstration Guide
CALVES – ALL MOVEMENTS
Standing Calf Raise Machine
See cues on page 125
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CALVES – ALL MOVEMENTS
Seated Calf Raise (toes neutral)
See cues on page 125
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PART 7: The Exercise Execution Demonstration Guide
CALVES – ALL MOVEMENTS
Body Weight 1-Leg Calf Raise
Cues:
■ Don’t think about standing up—think about pushing your ankles forward to raise your heels
as high as you can without rolling onto the outside of your feet.
■ Don’t think about dropping down—think about pulling your ankles backward until you
contract your anterior tibialis (muscle that runs along the shin) for a full stretch.
■ (Excluding Seated Calf Raises) Keep knees locked out and contract quads throughout so that
you eliminate any assistance from your quads.
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Chest
CHEST – PRESSING MOVEMENTS
Barbell Bench Press
See cues on page 127
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PART 7: The Exercise Execution Demonstration Guide
CHEST – PRESSING MOVEMENTS
Incline Barbell Bench Press
Cues:
■ Don’t think about pushing the weight up—think about
pushing your elbows toward each other and across your body
as you push your shoulders back into the bench.
■ Keep your wrists directly above your elbows and finish each
rep with your wrists slightly outside your shoulders.
■ Don’t just let the weight fall toward you—retract your
shoulder blades and pull your elbows out and down.
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CHEST – PRESSING MOVEMENTS
Incline DB Bench Press
See cues on page 127
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PART 7: The Exercise Execution Demonstration Guide
CHEST – PRESSING MOVEMENTS
Machine Chest Press
See cues on page 127
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CHEST – PRESSING MOVEMENTS
Incline Press Machine
See cues on page 127
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PART 7: The Exercise Execution Demonstration Guide
CHEST – PUSH-UPS
Push-Up
See cues on page 132
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CHEST – PUSH-UPS
Shoulder Width Push-Up
Cues:
■ Don’t think about pushing yourself
up—think about pushing the floor
away from you.
■ Don’t let your hips or lower back
sag—contract your abs and glutes
throughout to keep your body in a
straight line.
■ Don’t just drop toward the ground—
retract your shoulder blades and think
about pulling yourself toward the floor.
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PART 7: The Exercise Execution Demonstration Guide
CHEST – FLY MOVEMENTS
DB Chest Fly
Cues:
■ Don’t let the weight pull you through the
negative—retract your shoulder blades and
pull your elbows out in an arc.
■ Don’t think about bringing your hands
together—think about bringing your elbows
together as you contract your pecs.
■ With dumbbells, finish each rep with
your wrists slightly outside your shoulders;
with cables and machines, bring your
elbows together as much as possible.
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Living Large
CHEST – FLY MOVEMENTS
Low Pulley Dual Cable Incline Fly
See cues on page 133
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PART 7: The Exercise Execution Demonstration Guide
CHEST – FLY MOVEMENTS
Pec Deck Chest Fly
See cues on page 133
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Living Large
CHEST – FLY MOVEMENTS
Incline DB Chest Fly
See cues on page 133
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PART 7: The Exercise Execution Demonstration Guide
CHEST – FLY MOVEMENTS
Cable Crossover Chest Fly (high to low)
See cues on page 133
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Hamstrings
HAMSTRINGS – DEADLIFTS
Clean Grip Deadlift
See cues on page 139
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PART 7: The Exercise Execution Demonstration Guide
HAMSTRINGS – DEADLIFTS
Snatch Grip Deadlift
Cues:
■ Prior to the lift, pull a bend into the bar as you pull a slight
arch into your lower back by pushing your hips back and
pulling your chest tall.
■ Don’t think about standing up—think about pushing the
floor away from you and driving your hips forward.
■ Don’t pull the bar with your upper body—keep your arms
long and locked out and use your legs to move the weight.
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Living Large
HAMSTRINGS – STIFF-LEG MOVEMENTS
Barbell Romanian Deadlift (RDL)
Cues:
■ Don’t think about bending over—think about pushing your hips
back on the descent and forward on the ascent.
■ Don’t allow any movement at the knees—maintain a slight bend
in the knees but keep your legs rigid.
■ Don’t pull the bar with your upper body—keep your arms long
and locked out and use your legs to move the weight.
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PART 7: The Exercise Execution Demonstration Guide
HAMSTRINGS – STIFF-LEG MOVEMENTS
Dumbbell RDL
See cues on page 140
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Living Large
HAMSTRINGS – STIFF-LEG MOVEMENTS
Low Pulley Pull Through
Cues:
■ Don’t “crowd” your groin—keep your arms long and locked out and
reach back between your knees.
■ Don’t think about standing up and down, think about moving your
hips back on the descent and forward on the ascent.
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PART 7: The Exercise Execution Demonstration Guide
HAMSTRINGS – LEG CURLS
Lying Leg Curl
Cues:
■ Don’t let your hips move up and down, think
about bracing your core and shoving your pelvis
and hips into the pad throughout.
■ Don’t think about bringing your heels to your
butt, think about closing the gap between your
calves and your hamstrings.
■ Avoid any torso movement—pretend your torso
is stuck in cement.
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Living Large
HAMSTRINGS – LEG CURLS
Standing Leg Curl
See cues on page 143
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PART 7: The Exercise Execution Demonstration Guide
HAMSTRINGS – LEG CURLS
Swiss Ball Hip Bridge / Leg Curl Combo
Cues:
■ Drive your hips toward the ceiling as you close the gap between your calves and hamstrings.
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Living Large
HAMSTRINGS – BACK EXTENSION MOVEMENTS
45-Degree Back Extension
Cues:
■ Don’t think about bending over—think about
hinging at the hips and extending your spine long
and forward with your back flat.
■ Don’t round your back at the bottom—reverse
directions before you lose a neutral spine.
■ Don’t arch your back at the top—drive your hips
into the pad and squeeze your glutes to bring your
body back to a straight line.
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PART 7: The Exercise Execution Demonstration Guide
HAMSTRINGS – BACK EXTENSION MOVEMENTS
Horizontal Back Extension
See cues on page 146
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Quads
QUADS – SQUATTING MOVEMENTS
Barbell Back Squat
See cues on page 149
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PART 7: The Exercise Execution Demonstration Guide
QUADS – SQUATTING MOVEMENTS
Heels Elevated Barbell Back Squat
Cues:
■ On the descent, push your hips back and
knees forward and slightly outward so that
your knees track over your ankles; on the way
up, push your hips forward and knees back.
■ Don’t just drop down—shove your feet into
the floor and think about pulling yourself
down with your hamstrings.
■ Don’t think about standing up—think about
pushing the floor away from you.
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Living Large
QUADS – SQUATTING MOVEMENTS
Barbell Front Squat
See cues on page 149
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PART 7: The Exercise Execution Demonstration Guide
QUADS – SQUATTING MOVEMENTS
Heels Elevated DB Squat
See cues on page 149
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Living Large
QUADS – SQUATTING MOVEMENTS
Hack Squat Machine
See cues on page 149
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PART 7: The Exercise Execution Demonstration Guide
QUADS – LUNGES
Alternating DB Drop Lunge
Cues:
■ Don’t think about standing up—think about pushing the floor away from you.
■ Don’t push with the front of your foot—push with the entire surface area of your foot.
■ At the bottom, the angle of your shin should match that of your torso.
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Living Large
QUADS – LUNGES
Alternating Barbell Lunge
See cues on page 153
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PART 7: The Exercise Execution Demonstration Guide
QUADS – STEP UPS AND DB BULGARIAN SPLIT SQUATS
DB Bulgarian Split Squat (rear foot elevated)
Cues:
■ Don’t use your back leg to assist—do all the work with your front leg.
■ Don’t push with the front of your foot—push with the entire surface area of your foot.
■ At the bottom, the angle of your shin should match that of your torso.
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Living Large
QUADS – STEP UPS AND DB BULGARIAN SPLIT SQUATS
High Bench DB Step Ups
See cues on page 155
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PART 7: The Exercise Execution Demonstration Guide
QUADS – LEG PRESS
Leg Press
Cues:
■ Don’t just let the weight fall—pull
your knees toward your chest.
■ Don’t allow your back to round at the
bottom—maintain a slight arch to keep
the tension in your legs, not your back.
Use the handles to pull your butt into
the seat.
■ Don’t allow any rotation at the hips—
keep your hips, knees, and ankles in a
straight line.
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Living Large
QUADS – LEG EXTENSION
Leg Extension
Cues:
■ Avoid any extraneous movement—brace your core to prevent
spinal extension and use the handles to pull yourself down into
the seat throughout.
■ Don’t lean back against the pad—sit tall with your chest up
and shove your butt into the seat.
■ Don’t allow any rotation at the hips—make sure your
kneecaps point directly toward the ceiling at the top.
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Shoulders
SHOULDERS – OVERHEAD PRESSING MOVEMENTS
Mid-Grip Barbell Shoulder Press in Front
See cues on page 160
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Living Large
SHOULDERS – OVERHEAD PRESSING MOVEMENTS
Seated DB Shoulder Press
Cues:
■ Don’t think about pushing the weight up—think about pushing your elbows outward for the
first half of the rep and then inward on the second half of the rep. Reach for the ceiling, too.
■ Keep your wrists directly above your elbows and finish each rep with your wrists slightly
outside your shoulders.
■ Don’t just let the weight fall toward you—pull your elbows back to the starting position while
retracting and downwardly rotating your shoulder blades.
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PART 7: The Exercise Execution Demonstration Guide
SHOULDERS – SIDE LATERAL MOVEMENTS
Seated 2-Arm DB Lateral Raise
Cues:
■ Don’t think about lifting the weight up—think about pushing the weight
away from you and dragging your knuckles along the floor while reaching
away from your sides.
■ Don’t shrug your shoulders—but allow for upward rotation of the scapula
(shoulder blade) as the motion progresses.
■ Don’t think about lifting the weight with your hands—keep your arms rigid
(though slightly bent) and think about leading with your elbows and reaching
for opposite walls.
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Living Large
SHOULDERS – SIDE LATERAL MOVEMENTS
Lean-Away DB Lateral Raise
See cues on page 161
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PART 7: The Exercise Execution Demonstration Guide
SHOULDERS – SIDE LATERAL MOVEMENTS
Eccentric Emphasis “L” Lateral Raise
one
Two
Three
Cues:
■ Perform a hammer curl, drive your elbows
out and up to ear height and extend your arms,
then focus on a slow, controlled negative.
■ Use as little energy as possible on the way
up (this is one of the rare times we want to
follow the path of least resistance)—save all
energy for the negative.
four
■ See additional cues on page 161
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Living Large
SHOULDERS – SIDE LATERAL MOVEMENTS
Prone Steep Incline DB Lateral Raise
See cues on page 161
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PART 7: The Exercise Execution Demonstration Guide
SHOULDERS – REAR DELT MOVEMENTS
Rear Delt on Pec Fly Machine
Cues:
■ Don’t retract your shoulder blades—instead, protract your shoulders and
think about keeping your hands as far away from you as possible and push
your shoulders out and away throughout.
■ Don’t think about pulling the weight backward—think about pushing the
weight away from you and dragging your knuckles along the wall in front of you.
■ Reverse direction just before your shoulder blades start to retract to keep
the tension in your rear delts and prevent assistance from the traps.
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Living Large
SHOULDERS – REAR DELT MOVEMENTS
Bent Rear Delt Raise
See cues on page 165
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PART 7: The Exercise Execution Demonstration Guide
SHOULDERS – REAR DELT MOVEMENTS
Rear Delt Cable Fly (high to low)
See cues on page 165
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Living Large
SHOULDERS – UPRIGHT ROWS
Snatch Grip Upright Row
Cues:
■ Don’t think about pulling the weight up—think about pulling your elbows out
and away from you in an arc.
■ Reverse direction just before your forearms start to angle up toward the ceiling
to keep the tension in your delts and prevent assistance from the forearms.
■ Don’t just let the weight fall— retrace that same arc of the elbows on the
negative (as you lower the weight) and maintain constant tension.
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PART 7: The Exercise Execution Demonstration Guide
SHOULDERS – UPRIGHT ROWS
DB Upright Row
See cues on page 168
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Living Large
SHOULDERS – UPRIGHT ROWS
Low Pulley Upright Row with Rope
See cues on page 168
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Triceps
TRICEPS – CABLE PRESSDOWN
AND KICKBACK MOVEMENTS
Triceps Pressdown with Rope
See cues on page 173
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Living Large
TRICEPS – CABLE PRESSDOWN
AND KICKBACK MOVEMENTS
Reverse Grip Pressdown with EZ Curl Attachment
See cues on page 173
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PART 7: The Exercise Execution Demonstration Guide
TRICEPS – CABLE PRESSDOWN
AND KICKBACK MOVEMENTS
Low Pulley Triceps Kickbacks (palm facing the ceiling in contracted position)
Cues:
■ Don’t allow your shoulders to shrug up or round forward—keep your scapula
neutral and triceps pointing straight back behind you.
■ Don’t think about pushing the weight down (pressdown) or back (kickbacks)—
focus on creating an arc and maximally straightening your arms forward for the
first half of the rep and then backward for the second half of the rep all while
you concentrate on extending your elbow as straight as possible.
■ Minimize movement at the shoulder—the majority of the movement should
occur at the elbows.
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TRICEPS – EXTENSION MOVEMENTS
Kneeling Low Pulley French Press with Rope (overhead triceps extension)
Cues:
■ Don’t allow your shoulders to shrug up or round forward—keep your scapula neutral,
against your ribcage, and triceps pointing straight ahead, which requires that you externally
rotate your shoulder.
■ Don’t think about extending the weight up—focus on creating an arc and maximally
straighten your arms backward for the first half of the rep and then forward for the second half
of the rep, all while you concentrate on extending your arm as straight as possible.
■ Don’t allow your elbows to flare out—keep your biceps facing backward by maintaining
external rotation of the shoulder.
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PART 7: The Exercise Execution Demonstration Guide
TRICEPS – EXTENSION MOVEMENTS
Incline DB Triceps Extension
See cues on page 174
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TRICEPS – EXTENSION MOVEMENTS
Triceps Extension Machine
See cues on page 174
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PART 7: The Exercise Execution Demonstration Guide
TRICEPS – EXTENSION MOVEMENTS
Seated EZ Bar French Press (overhead triceps extension)
See cues on page 174
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TRICEPS – EXTENSION MOVEMENTS
EZ Bar Triceps Extension
See cues on page 174
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PART 7: The Exercise Execution Demonstration Guide
TRICEPS – EXTENSION MOVEMENTS
Dips (torso upright)
Cues:
■ Don’t think about pushing yourself up—think about pushing the bars away from you.
■ Don’t allow your elbows to flare out—maintain external rotation at the shoulder throughout.
■ Don’t allow your shoulders to shrug up or round forward—do your best to keep your shoulder
blades retracted and depressed.
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TRICEPS – EXTENSION MOVEMENTS
Close Grip Barbell Bench Press (shoulder width)
Cues:
■ Don’t think about pushing the weight up—think about pushing your elbows toward each
other and across your body as you push your shoulders back into the bench.
■ Don’t think about squeezing your chest—focus on squeezing your triceps throughout.
■ Don’t tuck your elbows into your sides—keep your elbows outside of your hands.
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PART 8
Five Rituals to Rapid Recovery
Increased muscle mass occurs because of two main causes—training and recovery.
One of the most important ideas I learned from Australian strength coach Ian King is: “Training in
itself does not produce the training results.”
He explained that the training session stimulates the change, but the actual changes can only be
optimized when “training is matched with a suitable recovery.”
If your training regimen exceeds your ability to recover, you will not achieve the training effect you
desire. Suitable recovery includes time off between workouts and certain methods that assist the
restorative process.
You are what you can recover from!
To sum up: You are what you can recover from! With this truth in mind, it only makes sense that
your focus should be on taking the appropriate measures to ensure your body has everything it needs
to recover. While there are thousands of recovery strategies out there, I’m going to share a few longtime favorites that have worked tremendously well for my clients and me. You don’t have to apply all
of them at the same time though.
Recovery Ritual #1: Contrast Baths and Showers
When I ran varsity cross-country at Western University, one of the strategies our team used to combat
our heavy training volume was contrast baths and showers. The rate of recovery was noticeably
different, and if it weren’t I would have kicked this strategy to the curb. Trust me, I don’t sit in 60 degree
or colder water for fun!
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PART 8: Five Rituals to Rapid Recovery
The optimal protocol is to alternate between 1 minute of cold water and 2 minutes of hot water
for up to five rounds. This technique is very effective at increasing peripheral blood flow, thus
facilitating recovery.22
The biggest advantage of contrast showers when it comes to building muscle is that it helps you
remove a lot of the metabolic by-products of training—things that make you feel sore the next day,
like lactate.23
Recovery Ritual #2: Massage
One of the best ongoing investments I make in my own training is massage therapy. Building muscle
always relies on the health of your body’s internal tissues, which requires optimal circulation of fresh
blood, oxygen, and nutrients and the ability to remove toxins.24 This can all be achieved with the varying
types of strokes of a massage therapist.
Stretching the tissues during a massage helps muscle fibers release tension and pressure buildup.
The massage helps stretch muscles both lengthwise and sideways along the natural blood flow across
the muscle tissues. The following are some of the benefits associated with massage:
1)
2)
3)
4)
5)
Greater flexibility25
Improved circulation26
Reduced pain27
Improved sleep28
Decreased tension29
I’ve found that getting a deep-tissue massage at least two times per month is optimal. During extremely
intense training phases, you might consider going once per week. Or if that’s not in the budget, be sure to
get a massage at least once every 10 weeks. Your body will thank you with improved performance.
Recovery Ritual #3: Muscle Activation
Technique (MAT™)
MAT has changed my life. If I could only prescribe one recovery ritual for the rest of my life this would
be it. Every time I get a treatment, I feel like I’m walking out with an S on my chest. “Look out, here
comes Superman!”
MAT is based on a very simple premise known as the Roskopf Principle,30 which gets pretty scientific. But
in simple terms, if you have a muscle that refuses to grow, then there is a very good chance it’s not “turned
on.” It’s unable to contract, leaving the muscle you’re trying to train weak, and the opposing muscle tight.
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When I first started seeing a MAT specialist, my body had muscle weaknesses everywhere. I was
unable to sprint. In fact, any form of running left me crippled for days. I was constantly tight and
didn’t move fluidly. Leg training would leave my lower back sore for weeks. People told me this pain
was simply because of how hard I trained. Others told me it was because I sit at my desk all day.
Both camps were wrong. After working with Eric Seifert, my MAT specialist in Ontario, we were able to
identify and treat my weak links. Now I’m able to sprint up to three times per week plus train my legs
without being debilitated. My body also looks more balanced and my muscles contract more forcefully,
which allows me to build muscle “easier.” The best part about MAT is that a single session can stick
for weeks. If you can’t tell, I’m a raving disciple of the therapy. Thank God for Greg Roskopf and MAT!
Recovery Ritual #4: Handling Stress
The French eat baguettes, croissants, fatty meats, creamy sauces, and rich desserts, and drink lots of
wine. They basically do everything health experts in North America tell us not to do, and yet Forbes
magazine reported a 201431 comparison study of health in eleven industrialized nations, and France
ranked number-one for healthy lives, while the U.S. ranked dead last.32
Why? We are far more stressed out than the French. Stress stimulates the body to produce cortisol,
and too much cortisol will mess with your health and hinder your ability to lose fat or put on muscle.33
To build 30 pounds of muscle in 30 weeks, you must keep cortisol levels under control.
One problem with stress is there are so many triggers coming at you each day, and it’s impossible
to control what hits when. Some sources include:
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Heavy traffic
Your kid is in trouble at school
Your girlfriend left you for your best friend
The IRS is after you
You lost your phone
People are getting laid off at work, and you’re wondering if you’re next
The list goes on and on. Cortisol also can overload your system when you’re exposed to pollution,
junk food, overtraining, and too much caffeine, and also when you don’t get enough sleep.
You can’t control what happens to you, but you can learn to control how you respond. The best way
to manage cortisol is to start adding these tools to your anti-stress toolbox:
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Script out tomorrow’s day before you go to bed
Go to bed 30 minutes early to get better sleep
Spend at least 5 minutes praying or meditating when you rise
Participate in yoga or stretch for anywhere from 15 to 60 minutes a day
Kiss someone or tell someone how much you appreciate him or her
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Don’t turn on your phone or look at your email until after lunch
Stay hydrated and don’t skip any of your planned meals
Listen to inspirational podcasts while you’re in your car
Start outsourcing projects and “to dos” that you hate doing
Hang out with people who have a positive outlook on life
Indulge in a TV series that allows you to completely disconnect
Have at least one date night per week with your partner or spouse and spend time with your
friends and family at least once per week
Plan a “No Screen Saturday” where you view zero screens for a day
Have sex for as long and as often as possible
Look at tests and trials as gifts and opportunities to grow
Read at least one book per month
Take a vacation as often as possible
Surround your world with laughter
Take a power nap
And most important, as we Italians say, “Fuhgeddaboudit”
You can’t control what happens to you, but you can
learn to control how you respond.
Recovery Ritual #5: Sleep
Of all of the recovery strategies, this is by far the most important. Your body cannot function to its
true potential without a restful night’s sleep. Poor sleep will leave you more prone to putting on fat,
slow your recovery, and impede gains in both strength and muscle mass. A lack of sleep will quickly
wreak havoc on your hormone profile, including causing a drop in key recovery hormones such as
testosterone and growth hormone. Other side effects are increased cortisol levels,34 decreased thyroid
function,35 decreased motivation, increased craving for junk food,36 compromised immune system,37
increased chance of injury, and the list goes on.
Key to improving both the quantity and quality of your sleep is developing better bedtime habits.
Teach your body when it’s time to shut down for the night. After a few weeks of practice you’ll notice a
huge improvement in sleep quality—without pills or prescriptions.
Here are seven simple and actionable steps that you can begin immediately. Don’t panic if you
don’t notice a change right away. Some people require a little longer for habit shifts to kick in.
Step 1: Hydrate throughout the day. Drink a minimum of a gallon (128 ounces or 3.75 liters) of water
or 70 percent of your body weight in ounces per day. If you weigh 180 pounds, drink 126 ounces of pure
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water. If you’ve been sweating a lot, sprinkle in a little colored salt (such as Himalayan pink salt) to bring
your electrolytes back into balance.38
Step 2: Make sure you get enough zinc and magnesium. These two minerals help your body slide into
a good night’s sleep.39 If you buy a magnesium supplement, for best absorption, opt for magnesium
gluconate, magnesium lactate, or magnesium citrate.40
Step 3: Establish a regular bedtime. Building better habits is a crucial part of improving sleep
quality, and one of those habits is going to bed around the same time each and every night. When
sleep becomes a part of a regular routine, then falling asleep on time becomes infinitely easier.
Step 4: Create the optimal sleep environment. To ensure a good night’s sleep, at least one hour
before you go to bed, unwind and unplug. Turn off the TV, put your cell phone away from your bed,
and unplug all nearby electrical equipment (you may use a fan for white noise). If you set an alarm,
use a cheap watch, as it has no electrical activity. Use a mask to block light when you travel, or if your
bedroom never gets completely dark.41 Also, keep the room cool. Room temperature should be 67 to
70 degrees. You will fall asleep faster and also get a more restful night’s sleep in a colder environment.
Step 5: Clear your mind. A lot of people bring the anxiety of their day to bed with them, and that
can make it hard to fall (or stay) asleep. The best solution is to clear your mind before you go to bed.
Write down anything you’re thinking about that you need to accomplish the next day. Doing this will
eliminate the “I can’t forget this” chatter that might keep you tossing and turning all night. Write these
tasks down and release them from your mind, so your mind can relax and get ready for a restful sleep.
Step 6: Read before bed. I find that any type of book is great before bedtime, and after 5 to 30
minutes reading, I’m out cold! One important note: for the best rest, read old-fashioned print books.
Lit screens reduce melatonin production and make it harder to fall asleep.42
Step 7: Use minimal light after 6 p.m. The body is light sensitive, and the presence of light signals
“daytime,” which leads to disruption of your body’s internal clock and reduced production of melatonin.
The more you are exposed to light in the evening, the less sleepy you’ll be.43
To optimize sleep benefits, aim for seven to nine hours of sleep per night.44 The best situation is to
go to bed early enough so that your body wakes up naturally, without an alarm clock.
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PART 9
Fourteen Simple,
No-Nonsense Nutrition
Principles to Gain Your First
30 Pounds of Pure Muscle
It seems everyone feels pressure to fit into a diet camp or nutrition cult these days—carb cycling,
ketogenic, paleo, vegan, flexible dieting, and if you don’t belong to one then you’re the wacko! People’s
diets have become their identities, and my advice is: when someone tells you that you must eat one
particular way, run! The best muscle-building results come when you simplify nutrition and don’t
complicate it with minutiae and nonsense. Trust sources that stick to the science and teach sustainable
approaches that show how you can still enjoy your favorite foods while achieving your goals. In this
section, we’ll cover the simple, no-nonsense principles to gaining your first 30 pounds of pure muscle.
The Nutritional Hierarchy of Muscle Growth
(and Fat Loss)
If you could ask me just one question about nutrition, what would it be? If your question has anything
to do with supplements, you’re majoring in the minors and maybe minoring in the majors. You’re too
focused on details that have marginal impact. You need to understand the big picture.
There is a specific order of importance when setting up your diet. If you don’t understand the most
impactful variables, you’ll waste time and money.
I believe people are confused about what’s important because the important variables are, frankly,
boring, basic, and not at all sexy. But it’s the nonsexy information that delivers the best results.
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The least important variables, such as supplements and nutrient timing, are exciting and sexy!
Sexy sells. Sexy goes viral. Sexy can confuse the heck out of you. Under the right conditions, you can
incorporate the sexy variables, but first you must dial in all the basics.
First—calories. How many you take in versus how many you use will determine whether you gain,
lose, or maintain weight. Surprisingly, this is the most neglected variable.
Second—macronutrients. How much protein, fat, carbs, fiber, and alcohol you consume will have
the greatest impact on your body composition—which ratio of those calories get converted to muscle
mass and/or fat.
Complicated is your enemy. Just handle your
calories, then macros, and forget the other points
until you master these two.
Third—micronutrients and hydration. If you are dehydrated, building muscle is nearly impossible,
no matter how much creatine or other supplements you use. Stick to the meal plans, and you’ll get
sufficient fruits and vegetables to safeguard against deficiencies.
Nutrient timing and supplements are fourth and fifth respectively. They are only minor factors when
you’re going after your first 30 pounds of muscle, but I will say a little about each in parts 10 and 11.
My advice to you is the K.I.S.S. Principle: Keep It Simple, Stud-man!
Focus on simple, simple, simple. Complicated is your enemy. Just handle your calories, then macros,
and forget the other points until you master these two.
Choose Your Goal:
Don’t Chase Two Rabbits at Once
“If you chase two rabbits, both will escape.”
—ANONYMOUS
You’re either cutting (losing weight) or bulking (gaining weight). Beginners can sometimes achieve both
for a brief period, but very few people dramatically transform their body when they pursue bulking up
and getting lean at once. With a split focus, they don’t achieve either one. Don’t be that guy.
Focus on one goal and one goal only until you achieve it. Do not shift your focus until you accomplish
the original goal. If you start out with 12 percent body fat or less, and your first goal is to build muscle,
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submerge your life in muscle and don’t even give cutting a second thought until you achieve the muscle
mass you desire.
When it comes time to get lean, apply the same laserlike focus. The end result will become
dramatically bigger and leaner. Your friends won’t recognize you.
Calories and Macronutrients: Setting Your Best
Targets (Without Complicated Formulas)
Calories are the most important factor to body weight regulation (whether you want to build muscle or
lose fat). You can have the perfect macros, nutrient timing, and meal frequency strategies in existence;
you can have the highest quality supplements money can buy; you can avoid all the alcohol, gluten,
and dairy in the world, but it won’t mean squat if you fail to hit the right calorie target. You must fuel
yourself with sufficient energy to train hard and recover quickly. Here’s how.
First, figure out how many calories it takes to maintain your current body weight with a sedentary
lifestyle. Here’s the formula: Body weight x 14 = estimated maintenance calories
EXAMPLE: A 190-pound man needs 2660 calories per day to remain at that weight. (190 x 14 = 2660)
Next, add or subtract 250 to 500 calories per day depending on whether you’re in a shred phase or
a mass phase.
MASS PHASE
Those who come to the program at less than 12 percent body fat will start with the done-for-you Mass
meal plans included in part 10. You will be eating roughly 250 to 500 calories above your calculated
maintenance weight, and your macronutrients will break down like this:
Mass Phase Training Days:
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Protein: 30 percent of your daily intake
Carbohydrate: 50 percent of your daily intake
Fat: 20 percent of your daily intake
Mass Phase Non-Training Days:
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Protein: 30 percent of your daily intake
Carbohydrate: 20 percent of your daily intake
Fat: 50 percent of your daily intake
As you can see, protein stays consistent on training and non-training days, as it’s the building
block for growth and repair. When you’re training, your body needs carbs, which is why they are
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your dominant fuel source on training days. When you’re not training, your body doesn’t need as
many carbs.
SHRED PHASE
Those who come to the program at above 12 percent body fat will start with the done-for-you Shred
meal plans included in part 10.
You will be eating 250 to 500 calories below maintenance, and your macronutrients will break
down like this:
Shred Phase Training Days:
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Protein: 30 percent of your daily intake
Carbohydrate: 40 percent of your daily intake
Fat: 30 percent of your daily intake
Shred Phase Non-Training Days:
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■■
Protein: 50 percent of your daily intake
Carbohydrate: 20 percent of your daily intake
Fat: 30 percent of your daily intake
The logic is the same as the Mass meal plans when it comes to protein. Keep it high to promote muscle
growth and prevent muscle loss. My rule of thumb is to always keep carbs higher on training days and
lower on non-training days whether your goal is to gain muscle mass or shred fat.
These formulas are guidelines to begin. There is no “one-size-fits-all” perfect formula so pay close
attention to how your body responds and adjust as needed.
Protein: The Body’s Most Important Building Block
The word protein comes from the Greek proteos, meaning “the first one” or “the most important one.” It’s
the body’s most important building block. There are only twenty-one different amino acids from which all
animal and plant proteins on earth are constructed. Nine of these twenty-one amino acids are known as
essential amino acids, because the body is incapable of synthesizing them. They must come through food.
You need protein to help you pack on 30 pounds of muscle in the next 30 weeks. Protein is super
awesome, but it’s critical to understand that more is not better. Your daily protein requirement will stay
consistent at 30 percent whether you are on the Mass or Shred meal plan.
Each meal should contain at least 20 to 30 grams of protein to hit the leucine threshold. Leucine is
one of the three branched-chain amino acids (BCAAs) and is considered the anabolic trigger 45 because
of its ability to stimulate skeletal muscle protein synthesis.
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Avoid eating the same protein source twice in a day. Rotating protein sources is one of the best
things you can do to optimize absorption and digestion, and it keeps your life more interesting. I’ve
personally noticed better energy, less need for sleep, and faster recovery when I follow this rule. Here
are two simple tips for protein rotation:
1) When you dine out, choose meats you rarely (or never) would prepare at home. This can be as
simple as common steak, lamb, turkey, or pork chops, or meats you might never find in a regular
grocery store. Try new sources to keep your diet exciting, such as alligator, buffalo, black bear, elk,
kangaroo, ostrich, venison, wagyu, wild boar, and yak. If poultry is more your thing, try duck, goose,
guinea fowl, pheasant, quail, and squab. You may not have heard of all of them, but somebody in
your city probably has. Check ethnic markets, butcher shops, or search online.
2) Whey (milk protein) is not the only way to build muscle. Rotate milk protein powders (such as
whey and casein) with plant protein powders (such as rice, pea, or hemp). My favorite protein
powders can be found at the private customers link: getlivinglarge.com/musclebonuses.
Fat: The Key to Optimal Testosterone Production
and Sex Drive
For many years, dietary fat got a bad rap. Viewed for decades as the evil ingredient that makes you sick,
in truth, fat is essential to muscle building and health.
Viewed for decades as the evil ingredient that makes
you sick, in truth, fat is essential to muscle building
and health.
Too little dietary fat will make your muscle building a living nightmare. The right amount of fat
in your diet helps maintain optimal levels of testosterone,46 which is responsible for muscle growth,
strength, and sex drive.47 This is why we keep fat at anywhere between 20 to 50 percent of your daily
intake depending on the day and phase you’re on.
I recommend you rotate seven key oils through your diet because they offer a wide variety of fatty
acids and a broad spectrum of nutrients (so now you have zero excuses for being stuck on one oil): red
palm oil, coconut oil, macadamia nut oil, extra virgin olive oil, hemp seed oil, walnut oil, and avocado
oil. The oils to avoid because of their poor omega 6:3 ratio are safflower oil, peanut oil, sunflower oil,
pumpkin seed oil, corn oil, pistachio oil, sesame oil, canola oil, and soybean oil.
Rotate foods so you get all three types of fat—saturated fats (butterfat from cows and goats, whole
eggs, coconut oil, beef, cocoa butter, and chocolate), monounsaturated fats (oils, avocados, and most
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nuts), and polyunsaturated fats, which are also known as essential fatty acids because your body requires
them for life. These are the omega-3 and omega-6 fatty acids (omega-3 fatty acids are most abundant in
fish and fish oil supplements and omega-6 fatty acids are found in most vegetable oils and nuts).
One of my secrets to gaining muscle mass is rotating different nut butters into my protein
shakes: almond butter, cashew butter, hazelnut butter, macadamia nut butter, pecan butter, walnut
butter, and of course, everyone’s favorite—peanut butter. Each has a variety of health benefits, and
all are delicious.
Before you start slamming spoonful after spoonful, keep in mind that nut butters are just that:
butters. Sure, it’s good fat, but your body takes what it needs and turns the rest into stored fat.
Always keep it pure—as few ingredients as possible. Ideally the ingredient list on your almond butter
reads, “Almonds.” Nothing else. Maybe, “Almonds, salt.” But if reads something like, “Almonds, sugar,
hydrogenated vegetable oil, salt, fancy molasses, mono and diglycerides,” leave that jar on the shelf.
Carbs: You Need to Earn Them!
Carbohydrates are the only macronutrient we can live without, but not optimally. Carbs are like gasoline.
They allow you to drive far and fast, meaning they allow you to train longer and harder. Carbs restock
glycogen (80 percent of a workout is fueled by glycogen stores), prevent muscle breakdown, and keep
life a lot tastier. A low glycogen state will compromise your ability to train hard. It’s like taking a road
trip with little gas in the tank.
But, “You need to deserve your carbs,” says Charles Poliquin, one of the world’s most accomplished
strength coaches. If you’re under 12 percent body fat, you can eat more carbs, and if you’re over
12 percent body fat, you need to restrict them, but don’t eliminate them, as outlined in the meal plans.
Regardless of body composition, reduce carb intake on non-training days. If your body doesn’t have
use for the immediate energy carbs provide, then it stocks the remainder in the liver and muscles through
the process known as glycogenesis. When the liver and muscle reserves are full (approximately 500 grams
or 2000 calories),48 excess sugars get shuttled off to the adipose tissue to be stored as body fat.
Carbohydrates are usually divided into three types: complex, simple, and indigestible (fiber). This is
based on their chemical structure and reflects how quickly they’re digested and absorbed.
Complex carbohydrates are the staples that will get you jacked. They burn nice and slow and
provide a long-lasting supply of energy. They are your go-to carb source for every meal except postworkout nutrition. This includes most fruits and vegetables, sweet potatoes, quinoa, oatmeal, brown
rice, wild rice, and couscous.
Simple carbohydrates are fast acting and rapidly absorbed into the bloodstream. Consume these
within the first 60 minutes after your workout to restock glycogen. My go-to whole food sources are
carbs that are high on the glycemic index and low in fructose, so they are digested very quickly. This is
when you can use a well-designed carb powder, as you’ll learn in the supplement section. If you want
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to stick to whole food, good examples are grape juice, watermelon, kiwi, pineapple, white rice, prunes,
figs, and whole grains. All the carbs on your meal plan come in whole food form (rice, fruit, vegetables).
You won’t find any refined or processed carbs, such as breads, cereal, juices, cookies, crackers, or
sweets because they are packed with empty calories, contain no fiber, spike your blood sugar, trigger
overeating, alter the architecture of your brain, trigger inflammatory responses, and can lead to insulin
resistance and diabetes if abused.
You will eat a ton of foods with naturally occurring fiber such as fruits and vegetables. Especially
aim for green vegetables and dark-colored fruits. Fiber keeps us feeling full without a significant calorie
content, lowers blood sugar and cholesterol, delays digestion,49 helps us avoid constipation,50 reduces
colon cancer,51 and a ton of other great things. Don’t go overboard, as too much can leave you with
some nasty gas, diarrhea, and skid marks in your pants. Aim for 20 to 30 grams of fiber per day.
Hydrate to Look Fuller and Stay Stronger
People generally overlook hydration as a factor in muscle building, but the human body is composed of
about 70 percent water.52 Being properly hydrated can mean the difference between an average workout
and an amazing workout. It also makes the difference in whether your muscles look full or flat.53
People are still so naïve about the power of hydration, allowing supplement companies to cash
in on pre-workout supplements that promote “insane energy” and “mind-blowing pumps.” The real
reason you have “insane energy” and a “mind blowing pump” has to do with the fact you consumed an
extra 2 cups of water when you mixed in their worthless powder.
For optimal hydration, each day, aim for 0.7 ounces of water per pound of body weight. Therefore a
180-pound person would need 126 ounces, or just under a gallon (3.5 liters), per day (180 x 0.70 = 126).
This is a general recommendation that neglects individual requirements. You can determine whether
this is enough water based on two little tests:
1) Color of urine. If it is clear, odds are you are properly hydrated. If it is a dark color then you’re
slowing your progress.
2) Sweat rate. Weigh yourself before and after you train. If you gain weight or it stays the same then
you’re properly hydrated. If your weight dropped, you need to up your intake.
Water is involved in so many processes that being just 2 percent dehydrated can hinder your body’s
workout performance.54 Dehydration also saps testosterone because water-depleted lifters have higher
levels of cortisol, a stress hormone that can depress testosterone. Here are some tips to maximize your
hydration levels and health:
■■ Avoid BPA-treated bottles. Most bottled water contains BPA or bisphenol A, a chemical used in
making plastic bottles. BPA contains chemicals that lower testosterone levels and contribute to
feminine traits, including the dreaded “man boobs” that make your nipples look like Frisbees.
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A lot of guys say, “I’m not dehydrated. I drink a lot.” Prove it. Measure your daily water intake out
in a large jug. Drink it all before you go to bed.
If you know your local water supply comes from poor sources, invest in filtered water and avoid
using water right from the tap. Even a purchase of a small home filtration pitcher or faucet
attachment can remove a lot of toxins from tap water.
Infuse your water with berries, oranges, lemons, or limes to give it a kick and improve its
detox capabilities.
Cook with quality sea salt. It is rich in trace elements that are the basis for optimum cell health
and hydration.
Caffeine is a diuretic (pulling water out of your cells). Consume an extra 2 cups of water for every
cup of caffeine you drink.
Drink coconut water, as it’s rich in electrolytes, particularly potassium and sodium, and it tastes great.
Kick-start your day with a huge green drink each morning. Juicing vegetables can help to clear
your GI tract, move out toxins,55 and reboot your fat-burning ability. For 101 muscle charging
juicing recipes, check out my program called Get Juiced, which you can learn more about at this
private link: getlivinglarge.com/musclebonuses.
Establish a Regular Meal Cadence
If you want to look solid, eat solid food. That means you will not be living on meal replacement shakes
and protein bars. To optimize muscle growth, consume at least four or five whole food meals a day.
To get in all those meals requires planning. If you fail to plan, you’re planning to fail. The problem
most guys have is not in the meal planning, but in the execution. They don’t think ahead, they don’t
grocery shop ahead, they don’t cook meals ahead, and they don’t establish the meal cadence that is
going to make the most sense for their current lifestyle.
If you miss an occasional meal, make it up somewhere else. But no mindless eating or else it can
sabotage your results. If you fail to follow a regular meal cadence, you will get the results of the average
attempt, not the exceptional attempt. A regular meal cadence will give you control and keep you on track.
Have a look at how the meal plans are laid out in this book and line it up with your typical day.
Schedule your meals into your calendar until you’ve mastered this habit. Decide which day of the week
you will go grocery shopping and which day you’ll do meal prep. This gives you a bulletproof schedule.
When you set and follow a regular meal cadence, you will be less likely to stray from your plan and will
experience your fastest transformation results.
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How to Use “Treat Meals” to Bulk Your Muscles,
Not Your Belly
Back in the day, I used to put skinny guys on the “see food diet.”
See food; eat it.
But after a while it started to backfire. Guys with great physique potential started ruining their
bodies because they gained more fat than muscle. Now, my diet advice is based on science, strategy,
and simplicity.
A lot of other experts recommend “cheat days” or “cheat meals” as a strategy to reward yourself and
keep from going hog wild after a week or month of strict eating. I hate the term “cheat days” or “cheat
meals.” I call them “treat days” and “treat meals” because they are planned and they serve a positive
muscle-building purpose.
Muscles grow on calories and even faster on nutrient-rich calories, so it’s critical to hit your daily
caloric intake; however, this poses a problem for guys who complain about having no appetite (if that’s
you, try taking in more B vitamins). Under-eating is a common reason guys can’t manufacture new
muscle tissue.
For skinny guys who are under 12 percent body fat and have trouble hitting their daily caloric target,
my best advice is to swap out any one regular meal in the plan for a treat meal of similar macronutrients.
For instance, post workout it’s always carbs and protein, so instead of having chicken and potatoes, go
for all-you-can-eat sushi. Let’s say one of your meals is carbs, proteins, and fats, and you want to go
to my favorite burger and fries spot, 5 Guys. Go for it. Or if you need a break from oatmeal and eggs in
the morning, hit up your favorite pancake house for a big breakfast.
Use common sense and moderation. Don’t subsist on pizza, burgers, and fries regularly. The goal is
to make the rest of your meal plan easier to stick with. As long as you’re under 12 percent body fat, your
body will use those calories efficiently.
Some rules:
■■ It’s a treat meal—NOT a treat day!
■■ When you stand up from the table, the meal is over.
■■ Never eat to the point of discomfort.
■■ Avoid alcohol with treat meals.
■■ Ideally, use on training days when you’re hitting big body parts like back and legs.
■■ If your treat meals are hurting your physique more than helping, reevaluate the rules above.
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PART 9: Fourteen Simple, No-Nonsense Nutrition Principles
Alcohol: You Booze, You Lose?
Alcohol is a fact of life, more so in some areas than others. Complete avoidance has a time and place,
but it’s not typically a sustainable solution for most people.
From an energy standpoint, alcohol contains 7 calories per gram,56 so if you subtract the alcohol
calories from your carb macros, you can consume alcohol in moderation without messing up your meal
plan. The key is learning how many carbs are in your drink of choice.
I consider alcohol a “screwup” to muscle-building goals because it takes away from the body’s
ability to recover, restock glycogen, and optimize testosterone levels. However, I enjoy wine
tastings with my wife and cracking open a new bottle of Scotch with my buddies, so I plan for
these “screwups.”
I’ve tried living by the “you do the booze, you lose” philosophy and it’s only caused failure. Since I’m
an extremist, if I have one drink I illogically think, “I’ve already screwed up, so I may as well finish the
bottle.” This often happens in a fancy setting, which leads to another bottle, dessert, and now it’s game
over. Here are some rules to guide your alcoholic decisions:
■■ Don’t plan an epic workout the day after a party night. Alcohol lowers your testosterone levels for
a couple of days.57
■■ Avoid alcohol if shredding fat is your top priority. Your body will use alcohol calories as fuel rather
than fat stores and glycogen. This is because the metabolic by-product of alcohol, acetate, is
toxic. So when you drink, fat burning stops until after you burn those calories off.58
■■ Do plan some interval cardio training to burn off the excess calories the next day, before they get
stored as fat.
■■ Lower your fat intake and carb intake on the days you plan on drinking “hard.”
■■ Plan your drinking for special occasions. I consider alcohol one of the finer delicacies in life, so I
save my indulgences for wine tours, birthdays, holidays, anniversaries, and vacations.
Consistency: The “Best Diet” Is the One That
You Follow
Everyone asks me, “What’s the best juicer?”
I tell them, “The best juicer is the one that you use.” It doesn’t matter how many features or how
much horsepower it has if it sits idle on a shelf.
Same holds true with your meal plans.
Just because a plan looks good on paper, if you can’t follow it, you’ll fail to achieve your goals. Don’t
waste time trying to find the “best” diet. The best diet is the one that you follow. You can build muscle
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on a lot of different meal plans if you follow the right principles and adjust the plan to how you’re
responding (or not responding).
The best diet is the one that you follow.
Never underestimate the small dietary choices you must make each day, because they add up.
Each situation presents an opportunity to make a decision that will either help your goals or hurt
your goals. If you make enough “help” decisions, the accumulation of those will speed you toward
your goal.
To gain 30 pounds of muscle in 30 weeks, you’ll make a lot of choices that might not seem appealing
in the moment. You can’t have treat meals every meal. You’ll have to interrupt what you’re doing to
grab one of your meals on time. You’ll need to say no to alcohol on more occasions than you’ll partake.
You’ll need to pay attention to your portion sizes instead of mindlessly eating. You’ll need to eat when
sometimes you don’t feel like it.
At the end of the day, no diet works for you. You work the diet. If it were easy, everyone would have
bulging muscles and six-pack abs. It comes down to personal accountability for the choices you make
and making more help decisions than hurt decisions.
The Devil Is in the Dose, Never in the Food Itself
I got an email with the headline, “Which vegetable makes you fat?”
Shaking my head, I opened it and saw three choices: “Click here if you think it’s spinach, here if you
think it’s kale, here if you think it’s broccoli.”
“Are you kidding me?” I muttered. “I’ve never met a single person in my life who’s gotten fat on
any vegetable!”
Many marketers try to get your attention with sensationalism and fearmongering. If you see a
headline that reads, “NEVER eat these foods,” take it as suspicious because many of these marketers
have good intentions, but they fail to reveal the truth: The devil is in the dose.
Every food that gets labeled “good” can also have an unhealthy or “bad” dose, just as every food that is
labeled “bad” can have a perfectly acceptable dose that will do no harm to either your health or your physique
goals. And I mean any food—even if it’s trans fat, sugar, artificial sweeteners, genetically modified anything,
high fructose corn syrup, nonlocal foods, refined white flour, or that “toxic” chemical you can’t pronounce.
Forget the hype. As long as you don’t overdo it with any single item, there’s no such thing as a “bad food.”
The devil is always in the dose, not the food itself.
A teaspoon of sugar in your coffee can make it the highlight of your day. Pounding pounds of sugar
in the form of sweets, sodas, snacks, dressings, and baked goods will give you diabetes.
Follow these simple and practical rules:
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PART 9: Fourteen Simple, No-Nonsense Nutrition Principles
1) Cook at home as much as possible. When you dine out, you can’t control how fresh the ingredients
are, what goes into your food, or how they cook it. Usually restaurants use more fat than you
would use at home.
2) Avoid foods that make you feel like hell. Obviously, if you’re violently allergic to a food, you
shouldn’t ever eat it. If you eat something and feel like crap, you might have a mild food allergy
or intolerance. Visit a naturopathic doctor to help you find out what you’re sensitive to and avoid
those foods.
3) The best foods are the ones you can find in nature. Eighty percent of your nutrition should come
from unprocessed whole foods. Another 10 percent should come from minimally processed foods,
such as canned tuna, tomato sauce, or salad dressing with chemical-free ingredients (example:
olive oil, garlic, vinegar, salt, pepper). And you can have up to 10 percent of your diet from the
heavily processed category (packaged foods with ingredients listed that sound more like a recipe
for a chemistry class experiment than anything you could make at home). Likely, this is where
your treat meals would fit in. At the grocery store, shop the perimeter where the fresh foods are
stocked. The middle aisles typically are laden with heavily processed foods, so avoid them, or go
in to find something specific.
Arm Yourself with the Only Kitchen Tools You Need
I used to be terrified of cooking. It seemed like an extreme sport. I thought I’d need tons of special
equipment. But after hiring a professional chef for hours of cooking lessons, I learned the truth. The list
of essential kitchen tools is short.
Here are the essentials that, when combined with a little know-how, can get you making tasty meals
in no time: a cutting board, a chef’s knife, a vegetable peeler, a can opener, a paring knife, and a good
set of steak knives. If you want to make a big investment upfront for a set of knives that will last, go
for a full-blown set of professional knives or a top home brand like Cutco. (Did you know I paid my way
through university selling Cutco knives on the side? True story!)
Other essential equipment: a good spatula for stir-fries and omelets, mixing bowls, a large and
a small saucepot, and a nontoxic frying pan. Get a set of stainless steel measuring spoons, and
grab a spice rack. They are incredibly cheap, and you’ll be able to make flavorful meals. Buy a meat
thermometer, so you don’t overcook your meat until it tastes like a dried old towel.
If you can afford it, pick up a quality blender. I bought a Vitamix ten years ago for $400, and it’s
the best money I’ve ever spent. You can make your own homemade shakes and even nut butters. The
first blender I ever bought was a vertical handheld blender for $40 and I must have made hundreds of
shakes with it.
To optimize your health, buy a juicer and start your day with a few of your favorite greens blended
up to infuse your body with a ton of vitamins and minerals. I do.
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A slow cooker and a George Foreman grill is a must for busy people on the go. You can cook a few
days’ worth of food with these bad boys.
Last, but very important, stock your kitchen with big eating tools—big plates, big cups, big forks—
big everything. To get big you need to eat big, so it only makes sense to have big eating equipment to
support your goal.
Invest in Cooking Lessons and Cook Like a Pro
I met a bodybuilder who was 230 pounds and 5 percent body fat. I asked him, “How the heck do you
maintain your physique?”
“It’s easy, man.”
“What do you mean, ‘It’s easy?’ I’ve never heard anyone say that!”
“My wife knows how to cook. Her chicken breast is amazing. It’s never raw. It’s moist. It’s juicy.”
That got my attention. As a young guy, I didn’t get the importance of having a few good cooking
skills and the difference it could make.
After I got married, my wife and I were very, very busy. We were working from home, and we both
went to extremes with our diet preparing for photo shoots. We realized our main limitation was that we
didn’t know how to make our food taste good.
We enrolled in cooking lessons with Chef Amy Stoddart in Toronto, Ontario, and just learning a few
tricks made a huge difference. First, I learned how to create simple seasonings and marinades. I learned
time-saving tips to prepare my meals in advance; how to make meals in as little as five minutes;
how to use residual heat to never overcook my meat; how to chop like a pro; and how to produce
restaurant-quality meals inside my own home.
To get you started, I’m giving you my simple no-nonsense meal plans to follow. When those start
getting bland and boring, I have a resource called Max Muscle Recipe Guide & Gourmet Meal Plans
that comes as a bonus with my Living Large Inner Circle membership site, where you can get more
than forty cooking lessons with my wife, Chef Amy, and me. We will teach you more than fifty gourmet
recipes, so you can substitute more tasty meals for the meals that may be getting bland. You can learn
more at getlivinglarge.com/musclebonuses.
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PART 10
The Done-for-You Mass
and Shred Meal Plans
The nutrition part is vital. You’re in the gym one hour a day. The other 23 hours, you’ll make or break
your success by what you put into your body. To make this easy, here is a complete set of done-for-you
meal plans. They are nutritionally balanced, wholesome, and designed to help you recover so you can
build your body bigger and stronger than ever before. (They are not gourmet. If you want gourmet
options, go to getlivinglarge.com/musclebonuses and find out how you can get access to gourmet
recipes that are designed by a professional chef.)
I’ve given you meals for both phases of bodybuilding—Mass (for building muscle) and Shred
(to cut the fat and reveal your ripped body). These are the optimal plans to help you lose fat and
build muscle. You’ll also find two sets of meal plans—one to follow on training days, the other to use
on non-training days.
Tailor the meal plans to fit your individual goals. If you’re over 12 percent body fat, start with the
Shred phase, and if you’re under 12 percent, begin with Mass phase. Choose one to start.
Next, figure out your optimal caloric intake (see page 190). Whatever your calculation says, round
the number down or up to the nearest increment. For example, if you get 2,750 calories as your target
intake, and you’re in a Shred phase, go down to 2,500 calories. If you are in a Mass phase, round up to
the 3,000-calorie plan. Re-assess your body weight every three weeks to determine when you should
transition to a new meal plan. It is critical that you are following the meal plans at least 90 percent of
the time to ensure that the changes to your nutrition help you and don’t hurt you.
The two main excuses I hear from guys regarding nutrition are “I don’t know how to cook,” and
“I don’t have time to cook.” These simple, no-nonsense meal plans are easy to make and don’t take a
lot of time to prepare. So no excuses!
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PART 10: The Done-for-You Mass and Shred Meal Plans
TRAINING DAY: MASS PHASE MEAL PLANS
2,500-Calorie Meal Plan – 50/30/20 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
4 oz lean meat
⁄8 cup raw nuts
Totals:
187
309
496
0
11
11
35
11
46
4
27
31
187
216
22
425
0
45
5
50
35
5
2
42
4
2
0
6
188
34
222
50
0
50
0
8
8
0
0
0
300
86
386
80
0
80
0
21
21
0
0
0
4 oz lean meat
2 cups brown rice
2 cups vegetables
Totals:
187
433
46
666
0
90
8
98
35
10
4
49
4
4
0
8
3 whole eggs
1 cup blueberries
Totals:
233
84
317
2
21
23
19
1
20
16
1
17
DAILY TOTALS
2,512
312
186
62
MEAL 1
3
1–3 HOURS PRE-WORKOUT
4 oz lean meat
1 cup brown rice
1 cup vegetables
Totals:
INTRA-WORKOUT
50g carb powder
10g whey isolate
Totals:
15 TO 60 MINUTES POST-WORKOUT
80g carb powder
25g whey isolate
Totals:
2–3 HOURS POST-WORKOUT
MEAL 2
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3,000-Calorie Meal Plan – 50/30/20 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
5 oz lean meat
¼ cup raw nuts
Totals:
234
206
440
0
7
7
44
8
52
5
18
23
234
216
23
473
0
45
4
49
44
5
2
51
5
2
0
7
263
52
315
70
0
70
0
12
12
0
0
0
469
103
572
125
0
125
0
25
25
0
1
1
5 oz lean meat
2 cups brown rice
1 cup vegetables
1 medium banana
Totals:
234
433
23
105
795
0
90
4
27
121
44
10
2
0
56
5
4
0
1
10
3 whole eggs
1 cup blueberries
1 tbsp nut butter
Totals:
233
84
94
411
2
21
3
26
19
1
4
24
16
1
8
25
DAILY TOTALS
3,006
398
220
66
MEAL 1
1–3 HOURS PRE-WORKOUT
5 oz lean meat
1 cup brown rice
1 cup vegetables
Totals:
INTRA-WORKOUT
70g carb powder
15g whey isolate
Totals:
15 TO 60 MINUTES POST-WORKOUT
125g carb powder
30g whey isolate
Totals:
2–3 HOURS POST-WORKOUT
MEAL 2
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PART 10: The Done-for-You Mass and Shred Meal Plans
3,500-Calorie Meal Plan – 50/30/20 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
5 oz lean meat
¼ cup raw nuts
Totals:
234
206
440
0
7
7
44
8
52
5
18
23
234
216
23
473
0
45
4
49
44
5
2
51
5
2
0
7
188
52
240
50
0
50
0
12
12
0
0
0
375
103
478
100
0
100
0
25
25
0
1
1
5 oz lean meat
2 cups brown rice
1 cup vegetables
1 medium banana
Totals:
234
433
23
105
795
0
90
4
27
121
44
10
2
0
56
5
4
0
1
10
4 oz lean meat
1 cup brown rice
1 medium orange
Totals:
187
216
62
465
0
45
15
60
35
4
1
40
4
2
0
6
3 whole eggs
1 cup blueberries
¼ cup raw nuts
1 tbsp nut butter
Totals:
233
84
206
94
617
2
21
7
3
33
19
1
8
4
32
16
1
18
8
43
DAILY TOTALS
3,508
420
268
90
MEAL 1
1–3 HOURS PRE-WORKOUT
5 oz lean meat
1 cup brown rice
1 cup vegetables
Totals:
INTRA-WORKOUT
50g carb powder
15g whey isolate
Totals:
15 TO 60 MINUTES POST-WORKOUT
100g carb powder
30g whey isolate
Totals:
2–3 HOURS POST-WORKOUT
MEAL 2
MEAL 3
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4,000-Calorie Meal Plan – 50/30/20 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
5 oz lean meat
¼ cup raw nuts
½ avocado
Totals:
234
206
161
601
0
7
9
16
44
8
2
54
5
18
15
38
234
216
23
473
0
45
4
49
44
5
2
51
5
2
0
7
225
52
277
60
0
60
0
12
12
0
0
0
469
155
624
125
0
125
0
37
37
0
1
1
5 oz lean meat
2 cups brown rice
1 cup vegetables
1 medium banana
Totals:
234
433
23
105
795
0
90
4
27
121
44
10
2
0
56
5
4
0
1
10
5 oz lean meat
1 tbsp olive oil
1½ cups brown rice
1 medium orange
Totals:
234
119
325
62
740
0
0
67
15
82
44
0
8
1
53
5
14
3
0
22
4 whole eggs
1 cup blueberries
1 tbsp nut butter
Totals:
310
84
94
488
2
21
3
26
25
1
4
30
21
1
8
30
DAILY TOTALS
3,998
479
293
108
MEAL 1
1–3 HOURS PRE-WORKOUT
5 oz lean meat
1 cup brown rice
1 cup vegetables
Totals:
INTRA-WORKOUT
60g carb powder
15g whey isolate
Totals:
15 TO 60 MINUTES POST-WORKOUT
125g carb powder
45g whey isolate
Totals:
2–3 HOURS POST-WORKOUT
MEAL 2
MEAL 3
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PART 10: The Done-for-You Mass and Shred Meal Plans
4,500-Calorie Meal Plan – 50/30/20 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
281
161
442
0
9
9
53
2
55
6
15
21
281
216
23
520
0
45
4
49
53
5
2
60
6
2
0
8
225
52
277
60
0
60
0
12
12
0
0
0
675
155
830
180
0
180
0
37
37
0
1
1
281
433
23
105
165
1,007
0
90
4
27
24
145
53
10
2
0
7
72
6
4
0
1
7
18
234
325
62
94
715
0
67
15
3
85
44
8
1
4
57
5
3
0
8
16
310
84
206
94
694
2
21
7
3
33
25
1
8
4
38
21
1
18
8
48
4,485
561
331
112
MEAL 1
6 oz lean meat
½ avocado
Totals:
1–3 HOURS PRE-WORKOUT
6 oz lean meat
1 cup brown rice
1 cup vegetables
Totals:
INTRA-WORKOUT
60g carb powder
15g whey isolate
Totals:
15 TO 60 MINUTES POST-WORKOUT
180g carb powder
45g whey isolate
Totals:
2–3 HOURS POST-WORKOUT
6 oz lean meat
2 cups brown rice
1 cup vegetables
1 medium banana
1 cup chocolate milk
Totals:
MEAL 2
5 oz lean meat
1½ cups brown rice
1 medium orange
1 tbsp peanut butter
Totals:
MEAL 3
4 whole eggs
1 cup blueberries
¼ cup raw nuts
1 tbsp nut butter
Totals:
DAILY TOTALS
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5,000-Calorie Meal Plan – 50/30/20 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
6 oz lean meat
¼ cup raw nuts
½ avocado
1 tbsp ground flax
Totals:
281
206
161
40
688
0
7
9
3
19
53
8
2
3
66
6
18
15
2
41
281
216
23
520
0
45
4
49
53
5
2
60
6
2
0
8
431
52
483
115
0
115
0
12
12
0
0
0
938
155
1,093
250
0
250
0
37
37
0
1
1
6 oz lean meat
2 cups brown rice
1 cup vegetables
1 medium banana
1 cup chocolate milk
Totals:
281
433
23
105
165
1,007
0
90
4
27
24
145
53
10
2
0
7
72
6
4
0
1
7
18
6 oz lean meat
1½ cups brown rice
1 medium orange
1 tbsp nut butter
Totals:
281
216
62
94
653
0
45
15
3
63
53
5
1
4
63
6
2
0
8
16
5 whole eggs
1 cup blueberries
388
84
3
21
32
1
27
1
MEAL 1
1–3 HOURS PRE-WORKOUT
6 oz lean meat
1 cup brown rice
1 cup vegetables
Totals:
INTRA-WORKOUT
115g carb powder
15g whey isolate
Totals:
15 TO 60 MINUTES POST-WORKOUT
250g carb powder
45g whey isolate
Totals:
2–3 HOURS POST-WORKOUT
MEAL 2
MEAL 3
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PART 10: The Done-for-You Mass and Shred Meal Plans
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
1 tbsp peanut butter
Totals:
94
566
3
27
4
37
8
36
DAILY TOTALS
5,010
668
347
120
NON-TRAINING DAY: MASS PHASE MEAL PLANS
2,500-Calorie Meal Plan – 20/30/50 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
4 oz lean meat
¼ cup raw nuts
2 tbsp nut butter
Totals:
187
206
188
581
0
7
6
13
35
8
8
51
4
18
16
38
1 scoop whey protein
¼ cup raw nuts
Totals:
105
206
311
0
7
7
25
8
33
1
18
19
4 oz lean meat
1 cup brown rice
1 cup vegetables
1 cup berries
Totals:
187
216
23
46
472
0
45
4
11
60
35
5
2
1
43
4
2
0
0
6
4 oz lean meat
1 cup vegetables
½ avocado
Totals:
187
23
161
371
0
4
9
13
35
2
2
39
4
0
15
19
4 whole eggs
30g light Havarti cheese
¼ cup raw nuts
Totals:
310
118
206
634
2
1
7
10
25
8
8
41
21
9
18
48
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
Continued
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(Continued)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
1 whole egg
1 medium orange
Totals:
78
62
140
1
15
16
6
1
7
5
0
5
DAILY TOTALS
2,509
119
214
135
MEAL 6
3,000-Calorie Meal Plan – 20/30/50 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
5 oz lean meat
¼ cup raw nuts
2 tbsp nut butter
Totals:
234
206
188
628
0
7
6
13
44
8
8
60
5
18
16
39
1 scoop whey protein
¼ cup raw nuts
½ avocado
Totals:
105
206
161
472
0
7
9
16
25
8
2
35
1
18
15
34
5 oz lean meat
1 tbsp olive oil
2 cups vegetables
Totals:
234
119
46
399
0
0
8
8
44
0
4
48
5
14
0
19
4 oz lean meat
1 tbsp olive oil
¾ cup brown rice
1 cup vegetables
½ avocado
Totals:
187
119
162
23
161
652
0
0
34
4
9
47
35
0
4
2
2
43
4
14
1
0
15
34
4 whole eggs
30g light Havarti cheese
¼ cup raw nuts
2 slices 12-grain toast
310
118
206
220
2
1
7
42
25
8
8
10
21
9
18
3
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
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PART 10: The Done-for-You Mass and Shred Meal Plans
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
Totals:
854
52
51
51
DAILY TOTALS
3,005
136
237
177
3,500-Calorie Meal Plan – 20/30/50 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
5 oz lean meat
¼ cup raw nuts
2 tbsp nut butter
Totals:
234
206
188
628
0
7
6
13
44
8
8
60
5
18
16
39
1 scoop whey protein
¼ cup raw nuts
½ avocado
Totals:
105
206
161
472
0
7
9
16
25
8
2
35
1
18
15
34
5 oz lean meat
1 tbsp olive oil
1 cup brown rice
1 cup vegetables
1 cup berries
Totals:
234
119
216
23
46
638
0
0
45
4
11
60
44
0
5
2
1
52
5
14
2
0
0
21
4 oz lean meat
1 tbsp olive oil
1 cup vegetables
½ avocado
Totals:
187
119
23
161
490
0
0
4
9
13
35
0
2
2
39
4
14
0
15
33
5 whole eggs
30g light Havarti cheese
¼ cup raw nuts
2 slices 12-grain toast
Totals:
388
118
206
220
932
3
1
7
42
53
32
8
8
10
58
27
9
18
3
57
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
Continued
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(Continued)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
1 scoop whey protein
1 cup cherry juice
1 tbsp coconut oil
Totals:
105
135
117
357
0
35
0
35
25
2
0
27
1
0
14
15
DAILY TOTALS
3,517
190
271
199
MEAL 6
4,000-Calorie Meal Plan – 20/30/50 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
6 oz lean meat
1 tbsp olive oil
¼ cup raw nuts
2 tbsp nut butter
Totals:
287
119
206
188
800
0
0
7
6
13
53
0
8
8
69
6
14
18
16
54
1 scoop whey protein
¼ cup raw nuts
½ avocado
Totals:
105
206
161
472
0
7
9
16
25
8
2
35
1
18
15
34
6 oz lean meat
1 tbsp olive oil
1 cup brown rice
1 cup vegetables
5 oz olives
Totals:
287
119
216
23
236
881
0
0
45
4
10
59
53
0
5
2
0
60
6
14
2
0
19
41
6 oz lean meat
1 tbsp olive oil
1 cup vegetables
½ avocado
Totals:
287
119
23
161
590
0
0
4
9
13
53
0
2
2
57
6
14
0
15
35
MEAL 1
MEAL 2
MEAL 3
MEAL 4
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PART 10: The Done-for-You Mass and Shred Meal Plans
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
5 whole eggs
30g light Havarti cheese
¼ cup raw nuts
2 slices 12-grain toast
Totals:
388
118
206
220
932
3
1
7
42
53
32
8
8
10
58
27
9
18
3
57
1 scoop whey protein
1 cup cherry juice
1 tbsp coconut oil
Totals:
105
135
117
357
0
35
0
35
25
2
0
27
1
0
14
15
DAILY TOTALS
4,032
189
306
236
MEAL 5
MEAL 6
4,500-Calorie Meal Plan – 20/30/50 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
6 oz lean meat
1 tbsp olive oil
¼ cup raw nuts
2 tbsp nut butter
Totals:
287
119
206
188
800
0
0
7
6
13
53
0
8
8
69
6
14
18
16
54
1 scoop whey protein
¼ cup raw nuts
½ avocado
1 medium banana
Totals:
105
206
161
105
577
0
7
9
27
43
25
8
2
0
35
1
18
15
1
35
6 oz lean meat
1 tbsp olive oil
2 cups brown rice
1 cup vegetables
1 cup berries
5 oz olives
Totals:
287
119
432
23
46
236
1,143
0
0
90
4
11
10
115
53
0
10
2
1
0
66
6
14
4
0
0
19
43
MEAL 1
MEAL 2
MEAL 3
Continued
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(Continued)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
6 oz lean meat
1 tbsp olive oil
1 cup vegetables
½ avocado
Totals:
287
119
23
161
590
0
0
4
9
13
53
0
2
2
57
6
14
0
15
35
5 whole eggs
30g light Havarti cheese
¼ cup raw nuts
2 slices 12-grain toast
Totals:
388
118
206
220
932
3
1
7
42
53
32
8
8
10
58
27
9
18
3
57
2 scoops whey protein
1 cup cherry juice
1 tbsp coconut oil
Totals:
210
135
117
462
0
35
0
35
50
2
0
52
2
0
14
16
DAILY TOTALS
4,504
272
337
240
MEAL 4
MEAL 5
MEAL 6
5,000-Calorie Meal Plan – 20/30/50 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
5 oz lean meat
1 tbsp olive oil
¼ cup raw nuts
2 tbsp nut butter
Totals:
234
119
206
188
747
0
0
7
6
13
44
0
8
8
60
5
14
18
16
53
1 scoop whey protein
¼ cup raw nuts
½ avocado
1 medium banana
Totals:
105
206
161
105
577
0
7
9
27
43
25
8
2
0
35
1
18
15
1
35
MEAL 1
MEAL 2
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PART 10: The Done-for-You Mass and Shred Meal Plans
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
5 oz lean meat
1 tbsp olive oil
2 cups brown rice
1 cup vegetables
1 cup berries
5 oz olives
Totals:
234
119
432
23
46
236
1,090
0
0
90
4
11
10
115
44
0
10
2
1
0
57
5
14
4
0
0
19
42
5 oz lean meat
1 tbsp olive oil
½ cup brown rice
1 cup vegetables
½ avocado
Totals:
234
119
108
23
161
645
0
0
22
4
9
35
44
0
3
2
2
51
5
14
1
0
15
35
5 whole eggs
30g light Havarti cheese
¼ cup raw nuts
2 slices 12-grain toast
Totals:
388
118
206
220
932
3
1
7
42
53
32
8
8
10
58
27
9
18
3
57
2 scoops whey protein
1 cup cherry juice
1 tbsp coconut oil
Totals:
210
135
117
462
0
35
0
35
50
2
0
52
2
0
14
16
4 oz lean meat
1 tbsp olive oil
1 cup berries
2 tbsp nut butter
Totals:
187
119
46
188
540
0
0
11
6
17
35
0
1
8
44
4
14
0
16
34
DAILY TOTALS
4,993
311
357
272
MEAL 3
MEAL 4
MEAL 5
MEAL 6
MEAL 7
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TRAINING DAY: SHRED PHASE MEAL PLANS
1,500-Calorie Meal Plan – 40/30/30 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
2 oz lean meat
½ cup raw nuts
2 tbsp nut butter
Totals:
94
413
94
601
0
14
3
17
18
15
4
37
2
36
8
46
222
46
268
39
8
47
8
4
12
4
0
4
75
34
109
20
0
20
0
8
8
0
0
0
40g carb powder
25g whey isolate
Totals:
150
86
236
40
0
40
0
21
21
0
0
0
2 oz lean meat
½ cup quinoa
Totals:
94
111
205
0
20
20
18
4
22
2
2
4
½ cup fat-free cottage cheese
1 cup vegetables
Totals:
40
23
63
3
4
7
7
2
9
0
0
0
DAILY TOTALS
1,482
151
109
54
MEAL 1
1–3 HOURS PRE-WORKOUT
1 cup quinoa
2 cups vegetables
Totals:
INTRA-WORKOUT
20g carb powder
10g whey isolate
Totals:
15 TO 60 MINUTES POST-WORKOUT
MEAL 2
MEAL 3
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PART 10: The Done-for-You Mass and Shred Meal Plans
2,000-Calorie Meal Plan – 40/30/30 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
3 oz lean meat
½ cup raw nuts
Totals:
140
413
553
0
14
14
26
15
41
3
36
39
140
222
23
385
0
39
4
43
26
8
2
36
3
4
0
7
169
52
221
45
0
45
0
12
12
0
0
0
50g carb powder
40g whey isolate
Totals:
188
138
326
50
0
50
0
33
33
0
0
0
3 oz lean meat
1 tbsp olive oil
½ cup quinoa
1 medium orange
Totals:
140
119
111
62
432
0
0
20
15
35
26
0
4
1
31
3
14
2
0
19
1 cup fat-free cottage cheese
2 cups vegetables
Totals:
80
46
126
6
8
14
14
4
18
0
0
0
DAILY TOTALS
2,043
201
171
65
MEAL 1
1–3 HOURS PRE-WORKOUT
3 oz lean meat
1 cup quinoa
1 cup vegetables
Totals:
INTRA-WORKOUT
45g carb powder
15g whey isolate
Totals:
15 TO 60 MINUTES POST-WORKOUT
MEAL 2
MEAL 3
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Living Large
2,500-Calorie Meal Plan – 40/30/30 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
7 oz lean meat
1 tbsp olive oil
¼ cup raw nuts
Totals:
327
119
206
652
62
0
7
69
0
0
8
8
7
14
18
39
281
222
23
526
0
39
4
43
53
8
2
63
6
4
0
10
113
52
165
30
0
30
0
12
12
0
0
0
35g carb powder
40g whey isolate
Totals:
131
138
269
35
0
35
0
33
33
0
0
0
3 oz lean meat
1 tbsp olive oil
½ cup quinoa
1 medium orange
Totals:
140
119
111
62
432
0
0
20
15
35
26
0
4
1
31
3
14
2
0
19
1 cup fat-free cottage cheese
2 cups vegetables
Totals:
80
46
126
6
8
14
14
4
18
0
0
0
1 scoop whey protein
¼ cup raw nuts
Totals:
105
206
311
0
8
8
25
8
33
1
18
19
DAILY TOTALS
2,481
234
198
87
MEAL 1
1–3 HOURS PRE-WORKOUT
6 oz lean meat
1 cup quinoa
1 cup vegetables
Totals:
INTRA-WORKOUT
30g carb powder
15g whey isolate
Totals:
15 TO 60 MINUTES POST-WORKOUT
MEAL 2
MEAL 3
MEAL 4
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PART 10: The Done-for-You Mass and Shred Meal Plans
NON-TRAINING DAY: SHRED PHASE MEAL PLANS
1,500-Calorie Meal Plan – 20/50/30 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
5 oz lean meat
¼ cup raw nuts
Totals:
234
206
440
0
7
7
44
8
52
5
18
23
1 scoop whey protein
1 tbsp flax seed
Totals:
105
47
152
0
3
3
25
2
27
1
3
4
5 oz lean meat
1 cup quinoa
1 cup vegetables
Totals:
234
222
23
479
0
39
4
43
44
8
2
54
5
4
0
9
5 oz lean meat
1 tbsp olive oil
1 medium orange
1 cup vegetables
Totals:
234
119
62
23
438
0
0
15
4
19
44
0
1
2
47
5
14
0
0
19
DAILY TOTALS
1,509
72
180
55
MEAL 1
MEAL 2
MEAL 3
MEAL 4
2,000-Calorie Meal Plan – 20/50/30 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
7 oz lean meat
¼ cup raw nuts
Totals:
327
206
533
0
7
7
62
8
70
7
18
25
1½ scoops whey protein powder
1 tbsp flax seed
Totals:
158
47
205
0
3
3
38
2
40
1
3
4
MEAL 1
MEAL 2
Continued
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(Continued)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
7 oz lean meat
1 cup quinoa
1 cup vegetables
Totals:
327
222
23
572
0
39
4
43
62
8
2
72
7
4
0
11
7 oz lean meat
1 tbsp olive oil
1 medium orange
1 cup vegetables
Totals:
327
119
62
23
531
0
0
15
4
19
62
0
1
2
65
7
14
0
0
21
1 egg + ½ cup egg white
1 medium orange
Totals:
141
62
203
2
15
17
19
1
20
5
0
5
DAILY TOTALS
2,044
89
267
66
MEAL 3
MEAL 4
MEAL 5
2,500-Calorie Meal Plan – 20/50/30 (Carbs/Protein/Fats)
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
7 oz lean meat
¼ cup raw nuts
Totals:
327
206
533
0
7
7
62
8
70
7
18
25
1 scoop whey protein
1 tbsp flax seed
Totals:
105
47
152
0
3
3
25
2
27
1
3
4
7 oz lean meat
2 cups quinoa
1 cup vegetables
Totals:
327
444
23
794
0
79
4
83
62
16
2
80
7
7
0
14
MEAL 1
MEAL 2
MEAL 3
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PART 10: The Done-for-You Mass and Shred Meal Plans
MEAL/FOOD
CALORIES
CARBS (G)
PROTEIN (G)
FATS (G)
7 oz lean meat
1 medium orange
1 cup vegetables
Totals:
327
62
23
412
0
15
4
19
62
1
2
65
7
0
0
7
2 scoops whey protein
½ cup raw nuts
Totals:
210
412
622
0
14
14
50
16
66
2
36
38
DAILY TOTALS
2,503
126
308
88
MEAL 4
MEAL 5
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PART 11
Supplements That Actually Work
(Don’t Worry, This Part Is Short)
Finding good information on supplements can be a daunting task. It seems everywhere you look, you
find conflicting claims on the good, the bad, and the garbage. One day you feel like you should be
taking everything, and the next you’re sure that all of it is worthless.
Sorting out the truth becomes simpler as soon as you understand that supplements don’t actually
have “druglike” properties, as the ads suggest, nor are they adequate replacements for healthy meals.
Supplements are exactly what the name states: “supplements” to a good diet. As basic as this sounds,
it’s this realization that has allowed me to experiment with supplements without losing my mind or
burning a hole in my wallet.
I like to separate supplements into two categories: the workers and the situational supplements.
The Workers
Workers are the supplements to take all year round, no matter what. For me, this includes vitamins,
minerals, fish oils, probiotics, and enzymes. If you’re deficient in the “workers,” then your body will lack
the staples to maintain optimal health. Investing in these types of supplements is the best use of your
supplement budget. You should always put your money toward the “worker” supplements before you
spend anything on the next category.
Situational Supplements
For most of you, the whole conversation around situational supplements is premature. But suffice to
say that situational supplements can be useful when you are preparing for a specific athletic event,
photo shoot, or competition.
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Living Large
Full Disclosure
In this section I will provide a link where you’ll find my exact product recommendations. And, yes, I earn
a commission if you purchase any of the products through the links I provide. I disclose this because
some people may decide to discredit my recommendations because of that, which is silly, because,
guess what? I could promote any supplement in the world and still earn a commission! Every single
supplement company in the world cuts commission checks to their affiliates and partners! Still, I only
promote the products that I’ve extensively used on myself and have recommended to my family,
friends, and clients.
I’ve been promoting the same brands and products for a long time, but as you know, nothing
stays the same forever. That’s why I opted to put my recommendations on a live webpage, rather
than here in the print book. That way, I can add new excellent products that may come along, and
if a supplement company changes ownership and/or loses quality, I can remove them and all their
products from my page.
No matter what I recommend here or what you choose to purchase, never let supplements distract
you from the main essentials—eating right and training hard.
Do You Earn the Right to Take Supplements?
The gym I train at is full of young guys who often approach me for supplement advice. “Vince, what’s
the best pre-workout supplement?” “What kind of creatine should I take?” or “What’s your favorite mass
gainer?” “Do you think I should get this fat burner?” “Can you recommend a good testosterone booster?”
I can answer all of these questions, but I don’t—unless they can answer my questions: “How many
calories are you consuming daily? What are your macros? How is your body responding?”
If people can’t tell me their calories and macros, or provide clear feedback about their progress, I
don’t give them an answer. Not because I’m a jerk, but because their priorities are mixed up. They are
shopping for supplements before they’ve even seen what they can accomplish with whole food.
That goes for you, too. Don’t ask me any of these questions unless you are consistently (at least
80 percent of the time) hitting your target calories and macros. If you aren’t, then put down the
supplement catalogs, review the meal plans in this book, and go to the grocery store.
If this sounds harsh, too bad. It’s annoying to hear these guys fixate on supplements that may have
a 10 percent impact when they are neglecting the 90 percent that will transform their physiques.
I’m just as guilty as the next guy who wishes supplements were magical! But there is absolutely no
substitute for consistently hitting your calorie and macro targets. If you’re not compliant with your meal
plan at least 80 percent of the time, you can forget about any degree of muscular development, because
supplements can’t correct a bad diet, regardless of which ones you take. Over the years, I’ve become
a bigger and bigger believer in nutritional supplements to bio-optimize the body, fix deficiencies,
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PART 11: Supplements That Actually Work
and increase performance, but don’t assume that they should, or even could, take the place of a
well-designed, healthy, and balanced nutritional plan. The only supplements I used when I gained over
40 pounds of lean mass were whey protein, creatine, vitamins and minerals, and some fish oils.
There is absolutely no substitute for consistently
hitting your calorie and macro targets.
Still, I doubt you’ll come close to realizing your full muscle-growth potential without the addition of
a few well-chosen, high quality nutritional supplements. In this book, I’m only going to focus on four.
The first two supplements I recommend in the following sections are “workers” (as discussed earlier),
and the second two are “fuel.” The “workers” aid your body’s ability to absorb and utilize the nutrients
that the “fuel” can provide. Nutrients can’t work as well for you if you’re not fully absorbing them.
One caveat that applies to all: get a full physical exam before taking any supplement and consult
with your doctor. However, most traditionally trained physicians don’t know jack about nutrition or
supplements, so you may want to seek out a naturopathic doctor or a very smart and up-to-date
nutritionist. My naturopathic doctor reads my blood work and tells me exactly which supplements
I’m wasting my money on and points out beneficial supplements I’ve never even heard of to make up
for my body’s deficiencies. Do your own research before making a decision on what to take. For more
information on naturopathic doctors I recommend, go to getlivinglarge.com/musclebonuses.
How to Build More Muscle with Less Protein
Everybody has been brainwashed that pounding more protein equals more muscle. However, your first
goal must be to optimize the protein you’re already consuming.
Without getting too complicated, enzymes are key to your body’s life force. Enzymes are the sparks
that make everything happen, and without them you cannot possibly maximize muscular growth.
Enzymes help digest your food, break down proteins into amino acids, stimulate your brain, provide
cellular energy, and help repair all the cells, tissues, and organs of your body.
Nature designed food to break itself down in the digestive tract. However, modern man has gone
against nature’s ways. As soon as you heat any food to 118 degrees Fahrenheit, it kills all the enzymes
that exist in whole foods.59 That and the processed foods, irradiated foods, foods sprayed with
pesticides, chemical fertilizers, or grown in mineral deficient soils is why an average forty-year-old has
40 percent less enzyme reserves than a child.60
Dr. Howell’s book Enzyme Nutrition points to evidence suggesting enzyme-deficient diets are a
potential contributing factor in disease. Dr. Howell also states that by age twenty-seven, for individuals
who train intensely, most of the protease functioning in the body has shut down as the body recognizes
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it cannot keep up to the metabolic pace. If you examine the careers of most superstar athletes, their
performance tends to peak around age twenty-six to twenty-eight and then starts to decline.61
One of the biggest insider secrets I learned from the director of education for BiOptimizers, advisor
for the American Anti-Cancer Institute, and three-time All Natural Bodybuilding Champion Wade
Lightheart is that the key to bigger and faster muscle gains is extreme amino acid absorption. This is
how steroids work, but of course, steroids eventually cause you to crash and burn. So how can we do
this naturally?
A potent proteolytic enzyme formulation.
Proteolytic enzymes replenish your enzyme pools so that you can become more efficient at
absorbing protein and get more benefit from what you eat, making it easier to gain muscle long-term.
Taking a potent proteolytic enzyme formula can keep you from building up undigested protein
that can lead to a multitude of degenerative diseases. And there are other health benefits. To learn
more about how to increase your muscle gains without increasing your protein intake, go to
getlivinglarge.com/musclebonuses.
The War in Your Gut: Are You Losing?
Over the course of your lifetime, approximately one hundred tons of food will pass through your
digestive system, and the digestive tract is host to more than four hundred different types of bacteria
that outnumber all the cells in your body. Here’s the breakdown:
■■
■■
■■
10 percent are good (“friendly” bacteria)
10 percent are bad (“unfriendly” bacteria)
80 percent are opportunists—meaning they will proliferate, depending on environmental
circumstances.
As long as you have plenty of friendly bacteria, the unfriendly bacteria will be kept under control.
However, changes in environment, diet, stress levels, toxic load, hydration, enzyme content of food,
and especially the use of antibiotics can upset this delicate balance.
Left unchecked, the “bad” bacteria in your gut tends to get stronger as you age, especially if you’ve
ever taken antibiotics (one of the side effects is extremely hardy bad bacteria that survived a full-on
antibiotic attack). Antibiotics destroy both good and bad bacteria, so if you’ve ever taken antibiotics
in your life, you’ve most likely compromised this important balance of bacteria in your gut, weakening
your body’s ability to function—and build muscle.
“Good” bacteria assists in assimilating the nutrients you take in, but there’s not a lot of it, and it’s
under constant threat. Consumption of aspartame, genetically modified organisms (GMOs),62 chemicals,
and environmental toxins all cause mutations in gut bacteria,63 reducing your ability to absorb your food.64
Also, changes in diet and psychological stress can affect gut bacteria and its ability to work for you.
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PART 11: Supplements That Actually Work
You want the protein you consume to help make more muscle, adding size and strength to transform
that skinny guy frame. But most guys are only seeing a fraction of the muscle-building results they
should because there’s a secret war being waged in the intestines about where that protein should end
up, and right now, most guys (probably you) are losing.
A regular probiotic supplement is not enough to shift the balance. And that stuff they put in yogurt
and sell you through the grocery store is useless. Manufacturers add so many junk food ingredients
along with it that they counteract all the good that the probiotics would deliver.65
For info on the best available today, go to getlivinglarge.com/musclebonuses.
Protein Powders: Whey Is Not the Only Way
No matter how many people ask me, I still get the same three questions on protein powders, so let’s
address each one.
1) Is protein powder necessary? Solid food is always better than processed protein powders. Yet
modern life does not always allow us to consume our daily caloric target in solid food form each
day. Protein powders can help. The fastest way to reach your muscle-building goals is to reserve
shakes for peri-workout nutrition, and no more than one homemade shake per day. Don’t make
the mistake believing that protein powders can take the place of solid food. You’ll end up staying
soft and scrawny.
Live by this mantra: To look solid, eat solid food.
2) Does protein powder really work? Studies have shown that protein supplements, such as protein
powder, can increase muscle mass and improve exercise performance, particularly when taken
shortly after training sessions.66 They work best when you respect their role as supplements and
avoid using them as a fallback for laziness and a lack of preparation.
3) What is the best protein powder? There is no such thing. Each one has pros and cons depending
on your goal.
Just like you should consume a variety of whole food protein sources, rotate your protein
powders too. For instance, casein is great for cooking. You can make some awesome cheesecake,
ice cream, and muffins due to its gel-forming properties. For muscle building, it’s a waste of money.
Soy is as good as other protein sources in terms of amino acids and protein quality; however, it
can be a hormonal disaster, which is why I avoid it.67,68 Rice and pea protein are bundled together
because they are both incomplete protein sources, but by mixing them, you have a complete
vegan source. It’s a great option for people allergic to eggs, dairy, and soy. Egg protein is good for
variety but there is no evidence to support its usage over other protein powders.69
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Here are my top two options:
Whey. Whey protein makes up 20 percent of total milk protein. Whey is acknowledged for
its superior amino acid profile, high cysteine content, fast digestion, and mixture of peptides.
However, its practical benefits are far overstated in marketing copy. Sure, it digests faster. But the
speed of digestion does not make a big difference to your body, so don’t get all excited about
“fast absorption.” Personally, I think the whole absorption-rate debate is blown out of proportion.
I’ve tried them all, and I’ve noticed zero difference. Just focus on getting your daily protein intake
and use a high-quality protein powder that you can afford.
Also, don’t worry if you’re using a whey concentrate, isolate, or hydrolysate. Frankly, you can use
whey protein any time of the day. I reserve it for peri-workout.
Hemp. Hemp protein is one of the few plant proteins that contain all twenty-one amino acids
used by humans, including the nine essential amino acids that must come from diet.70 Hemp also
contains a perfect ratio of essential fatty acids along with massive quantities of insoluble fiber,
which is essential for digestive health.71 Hemp boosts testosterone levels with the most potent
source of essential fatty acids in nature, increases protein synthesis naturally because of its high
globulin protein,72 boosts your body’s “friendly” bacteria,73 switches your body from an acidic
state to an alkaline state, and helps eliminate intestinal toxemia (that bloated belly look).
To view my recommendations for protein powders, go to getlivinglarge.com/musclebonuses.
Carbohydrate Powder:
The Ultimate Muscle-Building Solution
With so many new carb powders hitting the market, sorting them all out has become as confusing as
protein powders. Carb powders “spike” your insulin and help restock glycogen before your next workout,
prevent muscle breakdown, maximize performance, and help you meet your high carbohydrate needs.
I have experimented with virtually every carb powder on the market: Gatorade, dextrose, maltodextrin, Karbo-Lyn, Vitargo, highly branched cyclic dextrins (HBCD) and SuperStarch. Don’t lose sleep over
which one “absorbs faster.” Not a big deal.
I recommend you try a few and pay attention to gut issues. If you experience bloating, diarrhea, or
gastrointestinal discomfort, switch it up and try a different one.
During your workout you can substitute carb powder with any sports drink, red berry juice, or pineapple
juice. After your workout you can substitute carb powder with rice cakes, white rice, cornflakes, maple
syrup, or honey. To view my recommended carb powders, go to getlivinglarge.com/musclebonuses.
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PART 12
A No-Nonsense Guide
to Living Large
Outside of the Gym
Let’s first be clear. To me, living large has nothing to do with the Urban Dictionary’s definition, which is
“Living with an extravagant or self-indulgent lifestyle.”
To me, living large is not about the size of your wallet, or even your biceps. It’s about how you
show up. When you’re truly living large, you’ll be an action-taker, dedicated to serving others. You’ll get
outside of your comfort zone, betting on yourself, and inspiring others while you demonstrate a spirit
of gratitude and humility.
When you’re truly living large, you’ll be moved
to a place of gratitude and humility as you realize
all experiences, even difficult ones, turn out to
be unexpected gifts.
Build Muscle to Serve, Not to Be Served
Muscle is very hard to build and calorically expensive to maintain. One key question to ask yourself
about building muscle is, Why do you want it?
The true motivation has nothing to do with muscle itself. Virtually every guy gets into muscle
building to mask an insecurity. They want an ego boost. They hope the muscle will fill a void in their
life. They want an identity that includes confidence, respect, money, power, and sex. And muscle can
give you all of that.
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PART 12: A No-Nonsense Guide to Living Large Outside of the Gym
The problem comes when you try to use muscle like an armor to hide a gaping void inside. You will
never be able to fill an internal void by building a better body. And if you try, be prepared to get a complex.
No matter how much muscle you build, you’ll end up feeling unfulfilled, empty, and probably lonely.
When I finally dropped my “Skinny Vinny” label for good, I quickly realized that becoming obsessed
with chasing more self-serving muscle for the sake of getting bigger would lead to a dead end.
You will never be able to fill an internal void by
building a better body.
If gaining 41 pounds of scale weight without adding any fat to my midsection couldn’t make me
happy, how would another 10 to 20 pounds be any better? I saw early on that it would lead to a selfabsorbed and selfish lifestyle that was all about me, me, me, and leave no room for anyone to get close.
This reality inspired me to find a way to use my efforts in the gym to go beyond my own selfinterests and serve others. This is one of the reasons I stayed in the fitness industry as a personal
trainer. It’s one of the reasons I started my online fitness business. And it’s one of the reasons I started
doing live events and running Muscle Camps, which you can watch on my YouTube channel. It is one of
the reasons I wrote this book.
By sharing the same knowledge that helped me transform, I have a bigger purpose than my own
selfish gains. I have created a world where others count on me to be there for them and to give them hope.
Living large is about staying humble and inspiring others.
Living large is being a walking billboard of “trading up” in life.
Living large is about staying humble and inspiring others. Living large is being a walking billboard
of “trading up” in life. Living large is not bragging about how far you’ve come or viewing anyone with a
lesser body as a lesser person. Living large is about remembering where you started and helping others
get to where you are with the hope that they pay it forward, too. Even on the smallest level, every time
you’re in the gym, you have the opportunity to live large by encouraging a new member, or giving
someone with poor technique some help, or complimenting someone on their progress.
Take Massive Action (Don’t Just Think or Talk
About It)
Back in 2005, I was invited into a one-on-one Internet marketing coaching program where the price
to play was $7,500 for a six-month course to learn how to create digital information products, so that
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I could create a second stream of income and profit from my knowledge. It was a huge investment
for me at the time. I had to shuffle money around and use more than one credit card to cover it. But
I signed up and sprung into action despite the risk of failure and being outside of my comfort zone.
Within six months, I’d created my first e-book, No-Nonsense Muscle Building: Skinny Guy Secrets to
Insane Muscle Gain; put up a website, www.vincedelmontefitness.com; and started making sales. In my first
year online, I made exactly $10,000. In my second year, I made $101,000—more than at my job as a personal
trainer, so I decided to fire my boss. In my third year, I made $350,000. In my fourth year, I made $850,000.
Before the age of thirty, I made my first million dollars and was well on my way to the lifestyle of my dreams.
I’m not the biggest, strongest, or leanest guy. I’m not the smartest guy. But it’s rarely the smartest
person who wins. It’s the one who takes massive action and is willing to work. That whole time, I worked
40 hours a week at my job, and 40 hours a week online. I didn’t take any days off. No one could stop me.
Some may find these numbers big, some will see them as small. Income numbers don’t define
me, just like the size of my biceps doesn’t define me. What matters is that I got results not by thinking
about it, not by talking about it, but by taking action. The cool thing about taking action is that things
start to happen. Sales pages go live. Products are born. Your first affiliate promotes. Customers rave.
Money flows. You start to hire. Systems emerge. Your brand gains popularity. Recognition fuels the fire.
You went from a skeptic to a believer, and now you’re inspiring others to follow your path. It seems
magical, but it’s not. It’s because you took action. Persistent action. Focused action. Massive action.
There are no shortcuts to anywhere worth going.
There are no shortcuts to anywhere worth going. It starts with a decision you make on one single
day, and taking action that compounds until you are living your dreams.
Avoid Broken Focus
Focus is saying “yes” to one thing and defending that “yes” by saying a thousand “nos.” 74
People often don’t understand the power of focus because they are unable to say “no” to nonessential
activities. But focus has rewards. And broken focus has consequences.
Back in high school, I was on the track team, and I was thinking of joining some of my friends on
the soccer team in the fall. Most of my friends did every sport—basketball, soccer, track—and I thought
maybe this was a time I should be trying out lots of things.
My track coach took me aside and pointed out the top runners in the country, saying, “Want to race
against this guy? You think this guy plays soccer on the side?”
I realized then that, if I wanted greater rewards, I had to focus—focus on one thing and sacrifice the
others. I loved soccer. I actually liked playing soccer more than running, but I saw more of a future with
my running, so I focused.
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PART 12: A No-Nonsense Guide to Living Large Outside of the Gym
The result: I made the university track team. I got to travel all over Canada and the United States
for meets. Very few of my friends took a sport beyond high school. But I got more out of my sports
experience because I was willing to commit to a single focus and sacrifice other sports.
Focus has rewards.
And broken focus has consequences.
The same could be said about business. I love the saying, “Go an inch wide and a mile deep.” That’s
what I’ve done with the skinny guy market. I’ve gone deep. I’ve built my online fitness business around
helping men to gain their first 30 pounds of muscle, then their next 20 pounds of muscle, and finally
another 10 pounds of muscle. I’m not trying to be the fat-loss guy, or the strength guy, or the “insert
next flashy trend” guy. I’m focused on skinny guys. In business, this idea sounds counterintuitive
because it seems like you’re shrinking your market, but by going deeper and not wider, it in fact creates
more success.
The same could be said about women in your life. You can choose to experience lots of women in a
shallow way, or focus on one woman and go deep. You will never experience the rewards of focusing on
one woman if you’re always playing the field.
And it’s the same with training. I have shown you three 10-week phases. Each phase and each
workout has a primary focus. To get the best results, focus on one goal at a time and go as deep with
it as you can.
Get Blood in the Game
Every time I sign up for a fitness model competition, I’ve got to get some blood in the game. It helps
me do my best. You might say it’s motivating enough just to know I have to go up on stage and parade
around in a skimpy bikini and pose for a bunch of strangers while being judged against other guys who
are absolutely shredded and ripped too. But having just my ego on the line isn’t what does it for me.
I’m not looking to take the top prize on stage, anyway. I’m happy to finish in the top ten. I know I don’t
have the best physique, and I’m not prepared to do what it takes to have it.
I am more interested in leveraging the experience to grow my online fitness business, and that
means I’ve got even more at stake—my livelihood, my reputation, my wife, my family, my finances,
and my credibility.
When I decide to compete, the first thing I do is announce it on social media. I tell my entire audience
to follow along with me. I hire a top expert coach. I also leverage the experience, and often tie it to a
new information product, as I did with Stage Shredded Status. So, if I have four weeks until the contest,
and it seems like my body’s not changing, I’m going to say to myself, “I have to keep going. The stakes
are so high.”
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Living Large
If I got to the show and I sucked, I would embarrass myself on social media. I would forfeit a $4,000
investment working with one of the best coaches in the world. I would pay a huge opportunity cost
from not making a great product, and I would lose my credibility with my following.
If I don’t get a solid return on my time invested, my relationship with my wife takes a hit. Anyone
who’s competed knows that the people closest to you get kicked to the curb for a period of time,
since competing for a show is an all-consuming, self-absorbed process, so when my wife gives me
her blessing to “go for it,” I can’t afford not to maximize the experience. This is what helps me crash
through the quitting points.
To succeed, you must set up the circumstances so that it’s impossible to allow yourself to fail. You
put something at stake. In my case, I put the most important things in my life at stake.
Average people run away from misery, discomfort, guilt, or embarrassment. But the people who
become great are willing to put enough on the line to risk experiencing all of those things.
Here’s a good way to know if you’ve set the stakes high enough: you should feel extremely
uncomfortable.
You have to get to uncharted territory. You should be thinking, “I’m pretty sure I’m going to pull this
off, but I have never been here before.”
Get way outside your comfort zone. It’s been said that life begins at the end of your comfort zone,
and I couldn’t agree more.
It’s been said that life begins at the end of your
comfort zone, and I couldn’t agree more.
Recognize the Gym Is a Metaphor for Life
It’s great for you to develop the body, but the biggest impact on your life from training will come out
of the life skills you gain. Training in the gym is training for life. The gym is a metaphor for life. Pushing
your physical limitations is an opportunity to grow not only physically, but also to mature as a person.
Sticking to your workout goals can and should translate into the belief and confidence that you can
stick to your life goals.
To get your body in shape, you have to track your food and prepare it the right way. You have to
show up. You have to be consistent. You have to be focused and track your workouts. You have to finish
things. Those are all skills—skills that help you set and achieve goals in all areas of life.
When I see someone who competes, it tells me instantly that that guy has the power to say no.
He goes out in social situations and he doesn’t indulge. He can stick to a goal. He’s disciplined. He
can suffer.
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PART 12: A No-Nonsense Guide to Living Large Outside of the Gym
During a time when I was struggling spiritually, I excused myself with “The Christian faith is too hard
to live. . .” and my father gave me perspective. He said, “Vince, if you took just 5 percent of the effort
you put into your body and your business into your spiritual life, then you would be a spiritual giant.”
He was right. I was not translating the skills I had built in fitness and business to my spiritual life.
My father’s words helped me realize that if I can experience physical victories, I can experience spiritual
victories as well.
It’s great for you to develop the body, but the
biggest impact on your life from training will come
out of the life skills you gain. Training in the gym is
training for life.
Sacrifice, hard work, discipline, commitment, focus, persistence, and grit are essential to creating
a great life. Don’t just leave it in the gym. Practice there, and take it into all areas. When you prove to
yourself that you have what it takes to build your body, you get to see that you have what it takes to
develop your mind, expand your heart and soul, and build your life.
You will get to say, “I can stick to this diet. I can stick to a budget. If I can stay focused in the gym, I
can say no to gossiping. If I can rise for an early workout, I can say no to the late night porn.”
You will get to say, “If I can say no to an average body, I can say no to an average life.”
Say yes to Living Large inside and outside of the gym.
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Acknowledgments
It’s amazing this book is finally here. There was a point where I thought it would remain an idea. Six
years ago, my good friend Joel Marion helped me write a book proposal for what was going to be called
“The Skinny Guy Savior,” but for some reason I never got pen to paper to write the darn book, so it sat
on the backlog for years.
So, here are the people I wish to thank who helped trigger a series of events that finally put this book
into your hands.
First of all, to my parents, Luciano and Rosetta. It’s amazing to say that my parents are my best
friends. Thank you for inspiring me to read at an early age and letting me read everything from fantasy
novels to my favorite comic books. Thank you, Mom, for taking me to Collage to buy my weekly comic
books. My love for books opened my mind up to a world of possibility and eventually led to my creating
something special of my own. Dad, thank you for the hundreds of books you’ve put in my lap at
birthdays and Christmas. I’m already passing the love of reading on to my kids.
To my brothers from the same mother, Adrian and Michael Del Monte. We have an unbreakable
bond, and I thank you both for always bringing me back to reality, keeping me humble, and inspiring
me to be a real man. A special mention goes out to all the rest of my family for your interest in my weird
world of muscle and marketing. I’m grateful I have each of you.
To my muscle-building mentors and coaches, Dr. John Berardi, Ian King, Matthew Craig, Murray
Middlemost, Charles Poliquin, Ben Pakulski, the late Peter Chiasson, Eric Seifert, Ryan Faehnle, Wade
Lightheart, Brandon Green, Joseph Bennett, Dr. Jacob Wilson, and Ryan Lowery. You each wow me
with your expertise, passion, and brilliance.
To my past and present business mentors and coaches, Sandro Salsi, Craig Ballantyne, Bedros
Keuillian, Eben Pagan, Mark Widamer, Dean Jackson, and Ryan Levesque. Each one of you helped lay
the marketing foundation to make my ideas profitable. You have each had more impact on me than
you know.
To Team Del Monte for taking this nonstop roller coaster ride with me through the years and bearing
with my hundreds of always “urgent,” last minute, “guaranteed breakthrough” ideas.
To Robin Colucci, my book coach, who got this book off the starting line and over the finish line. Your
help and partnership on this book has been monumental. You underpromised and overdelivered and
this book is equally yours as it is mine, I just get all the credit! Mille grazie.
To Yuri Elkaim, who introduced me to his incredible book agent Celeste Fine at Sterling Lord Literistic,
who walked me through the book negotiating process and landed me a great deal. You both rock!
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ACKNOWLEDGMENTS
To all the staff at Chapters bookstore in Ancaster, Ontario, for telling me every time I walked in there,
“I’m waiting for your book, Mr. Vince!”
To Joel Marion, who helped me write the original book proposal for this book way back in 2009. Your
level of generosity is above the rest, Brosef! Thank you James Villepigue for your generous insights,
believing in my vision, and helping me move this project forward.
To the entire BenBella team. I’m truly honored to get to work alongside and learn from each one of
your exceptional “super powers.”
To the original “marketing” gangsters who all met up in West Palm Beach so many years ago with
plans to rule the world. You each supported me at the very beginning and guaranteed my success,
Jeff Anderson, Mike Geary, Jon Benson, Craig Ballantyne, Joey Atlas, Ryan Lee, Chris Guerriero, Chad
Tackett, Scott Colby, and Jim Labadie.
To my incredible circle of Christian brothers living larger than ever—Joel Marion, Mike Westerdal,
Shaun Hadsall, Ryan Colby, Dan Long, Mike Whitfield, Geoff Neupert, John Rowly, Jim Rowly, Chad
Howse, Bruce Krahn, Todd Kuslikis, Dan Ritchie, Chris Wilson, Anthony Alayon, Charles Livingston,
Vinnie Leone, Nate Hopkins, Joe Barton, Jeff Radich, Cody Sipe, and the leader of our group, the
one and only Italian Stallion, my pops, Luciano Del Monte. I’m grateful for your love, encouragement,
realness, resourcefulness, and never missing a single event in my life.
To Kory and Richard, for helping to market, promote, and make the entire world aware of this book
and the message behind it and for putting up with my constant flow of “game changing” ideas.
To each and every influencer and leader who reviewed my book and wrote an endorsement.
To Arthur and Jo at Arsenik Studios for (both) the awesome photo shoots.
To Stephanie Matos, the ultimate fact-finder. Thanks for double-checking every single claim in
this book.
To each one of my affiliates, you know who you are. If you’ve ever endorsed any of my programs over
the years, I can’t tell you how grateful I am by your support and sends.
To Team VIP (Vinny’s Important People): If you read my newsletter, watch my YouTube videos,
engage with my Facebook posts, and/or share my work, thank you. I’d like to offer my deepest gratitude
for following my work, investing in my programs, betting on yourself, taking action, and getting outside
of your comfort zone. I’m super pumped to see your 30-week “shock and awe” transformation pictures
from my brand-new program. Gains without the gear, baby!
To my B.M.W. (beautiful, marvelous wife) Flavia, thank you for “living large” in your own life well
before you met me and living larger than ever today. Thank you for being my #1 fan, best friend, and
confidante. I’m so happy that we’re doing life together and raising the two sweetest (sometimes) kids
in the world! Ready to start working on #3?
Most importantly, none of this would be possible without God, my father in heaven. Thank you for
blessing me beyond measure and enlarging my world.
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Can You Hook a
Brother Up?
THANK YOU FOR BUYING MY BOOK. Pat yourself on the back for taking action and betting on
yourself. I’m super pumped to see your before and after pictures when you complete the program.
There’s no doubt you have 30 weeks of muscle-building greatness in your hands and are about
to radically transform your body. Please send me your before and picture pictures along with your
story to personal@vincedelmontefitness.com with the SUBJECT LINE “My 30-Week Living Large
Transformation.” I would love to share your story on my sites.
Now, I have a small favor to ask. Could you take just a few minutes and leave a comment on Amazon?
I love hearing from the ambitious guys like you who follow my work, and it would be awesome to hear
your feedback. I’m on a mission to help one million men build muscle by the year 2020, and this is a
way that tracks my progress. Your feedback will inspire more men to take action and defeat their skinny
genetics.
Also, be sure to tell your best buddy who also deserves to build a rock-solid body about this book.
That would mean the world to me. Thanks again, I look forward to reading your comments, and hearing
about your success.
To living larger than ever,
facebook.com/vincedelmontelivelargetv
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TAKE THE NEXT STEP
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Live Large Inner Circle Today!
I want to coach YOU with one mission, one goal,
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About the Author
Vince Del Monte’s mission is to help one million men learn the most direct and efficient way to build
muscle without the nonsense, and so far he has transformed tens of thousands of lives with his
bestselling No-Nonsense Muscle Building: Skinny Guy Secrets to Insane Muscle Gain, which has sold
more than 80,000 copies in over 120 countries. He’s since gone on to create an entire suite of programs
and live events to build a multi-million-dollar information business based around helping skinny guys
build muscle the natural way. Vince received an Honors Kinesiology degree from the University of
Western Ontario. He enjoys the natural bodybuilding and fitness lifestyle, and he has competed in
over a dozen fitness model competitions and earned his Pro Card with the World Beauty Fitness and
Fashion (WBFF) in 2011. Vince has been featured in Men’s Health, Men’s Fitness, Maximum Fitness,
Reps, Inside Fitness, World Physique, Iron Man, FitnessX, and dozens of other online and offline
publications. He lives in Ontario with his wife and two children.
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Endnotes
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