Video Peek Into No-Nonsense Muscle Building

July 1st, 2009

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video management, video solution, video streaming

Hey fellas, got another video for you today. When you log into your member’s back end, there are a set of instructions that help you get started with No-Nonsense Muscle Building. For some reason or another, the video link for Step 6 that starts off with, “Click here for a video…” doesn’t have a video on it yet at the time of this post.

This video attempts to compensate for that. I’ll explain why Vince DelMonte requires that you:

  1. read through the e-book and watch the DVD,
  2. read over Chapter 10 several times,
  3. choose a meal plan with the Metabolic Calculator, and
  4. familiarize yourself with The Insane Virtual Exercise Demonstrator.

This video’s also a good opportunity for guys who are thinking about buying No-Nonsense Muscle Building to see the level of commitment that’s required from you because like I say in the video, it might seem like “a bit much” to some of you.

Sorry in advance for my voice lagging behind by about 9-10 seconds towards the end of the video. Hopefully, it won’t confuse you too much. Enjoy!

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If you’re thinking about getting No-Nonsense Muscle Building…

June 29th, 2009

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video management, video solution, video streaming

You know those times where you find something online that looks good, but you can’t find the information on it you’re looking for?

Or how about those times where people keep selling at you trying to make you buy something but they won’t tell you what you want to hear?

Yeah, that annoys the crap out of me as well. Some of my past reviews on this site about No-Nonsense Muscle Building have been absolutely sh*thouse and for that, I’m sorry.

To make up for it, feel free to ask me any questions you might have about the muscle program by commenting through this post and I’ll do what I can to get back to you. As you can see from the video, I own the Gold package, so I can answer any questions about any component of both programs.

I might get back to you personally or if the question is recurring, then I might turn it into a video FAQ or something like that. I explain it all in the video above.

Looking forward to giving you a hand.

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No-Nonsense Muscle Building Review: 29-Week Beginner-Intermediate Workout Program

June 7th, 2009

This is a “No-Nonsense Muscle Building” Review, covering the 29-week beginner-intermediate workout program, written by Vince DelMonte. The 29-week beginner-intermediate workout program is the “explosive periodization” stage where you’ll hopefully see some significant gains if you follow this program and all the tips and advice correctly. In this No-Nonsense Muscle Building Review, I’ll specifically talk about how the exercise routines are structured and, as a combined workout routine, how it will make your muscles grow.

Standard Periodization was popularized in the ’60s by fitness experts who extolled the virtues of spending hours in the gym working out single muscle groups. Say in a 12 week program, you would typically spend 3 weeks doing one set of 10 reps. This is still used now, but it’s usually for beginners and people who have no clear muscular goal and are happy to “stay fit”. Then there’s this new, innovative way of structuring your workouts called “Undulating Periodization” that Vince heard about from the Arizona State University before they published it. It’s basically where you control the amount of reps you do and alter the weight you lift accordingly. A typical structure is 3 sets of 15 reps on Monday, 5 sets of 5 reps on Wednesday and 4 sets of 10 reps on Friday.

The confusing part here is where Vince says that the 29-week beginner-intermediate program is based on Undulating Periodization, but then later he goes on to say that weeks 1-9 are based on Linear Periodization. In weeks 1-3, you do 3 sets at 15 reps at a 311 tempo (lift in 3 seconds, hold for 1, lower in 1) with a 30 second rest after every 2 exercises; in weeks 4-6 you do 4 sets of 10 reps at 311 with a 60 second rest after every 2 exercises; in weeks 7-9 you do 5 sets of 5 reps at 311 with a 90 second rest after every 2 exercises. Then it gets tricky here.

Vince says that for week’s 10-12 you do one of the previous week’s workout structure per day. So you work out Monday, Wednesday and Friday still, but every Monday for 3 weeks, you will do the 3×15, 311 tempo you followed for weeks 1-3. Then every Wednesday you do the 4×10, 311 tempo, 60 sec rest and Friday’s the structure of the week 7-9 work out. BUT… then Vince backtracks and says that you don’t follow this way of working out and you only choose one of the previous days’ work out structure to follow, ie. either Monday’s, Wednesday’s or Friday’s. After working out for 12 weeks, you take one week off. This will allow your body some much needed recovery time, especially for your immune and neurological systems.

This is just 12 week’s worth of workouts in the 29 and is very hard to explain in this “No-Nonsense Muscle Building” review. The actual e-books will structure it nicely for you, though you will have to read them through thoroughly a few times before you properly understand how you’re meant to use this program. As you can now tell, it’s far from simple, but it’s safe to say that men that have at least had some experience with working out will understand this faster and take action earlier as a result, where as men who have had little experience lifting weights seriously might be info-overloaded for a while and just get a feel of weight lifting before they start off. It’s recommended that men try out the bodybuilder’s lifestyle prior to purchasing this program: eating 5-6 meals a day, always drinking protein shakes, getting up early for cardio and getting a feel of lifting weights seriously.

Don’t worry if this “No-Nonsense Muscle Building” review went right over your head, or you skimmed over it and scrolled down to this paragraph. Truth be told, the reason why he structures the workouts this way confused the hell out of me and I just decided to opt to follow his advice and stick to the program. Ultimately, Vince DelMonte knows best, having been there and done that. Most men have left the logic and science of the workout to him and just followed his advice in this 29 week work out program. If you do manage to follow this program to a T, you shouldn’t be surprised if you gain up to 10 kgs or around 20 lbs after just 3 months working out in this manner.

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It’s been a while…

June 1st, 2009

Wow, I haven’t written a post on this blog for a while. I feel sort of guilty, since I started the 12 Week Transformation Contest with so much vigour and then I just sort of fizzled out.

Having said that, I think my body has changed noticeably since I first started. My body was just getting used to working with heavy weights and, well truth be told, it’s gained some weight. Not all good, dry muscular weight, but weight nonetheless.

Probably the more annoying this is that I’ve gained more weight in my lower body, so my pants have been feeling tighter and I’m pretty sure I’m holding more junk in my trunk, know what I’m sayin’? Yeah, I’ve fallen into the trap of only working out the upper body and leaving the lower body. That’s something I got to work on during the Winter break in July.

Oh yeah, I’ve also started participating in a dance club at uni. I’m in the street hip-hop routine so I need a lot of lower body core strength, perfect for compensating for my lack of lower body work outs. The side-effect is that it also looks cool. Well, at least to me.

I’ve started to do diamond push ups, you know, having your hands flat on the ground together in a diamond shape, then doing the standard push up motion. My next goal is doing one-arm push ups. ;)

At the moment, university is priority for me. I’ve got exams coming over the next 3 weeks so I’ve got to fully focus on that. I actually haven’t lifted for about two weeks. I feel sort of bad for that but it’s justified.

This blog’s going to come alive again around the end of June and throughout July. I promise I’m going to start throwing up more posts that will be helpful for you all. Not only have I neglected myself, but I’ve neglected visitors to my blog as well.

I coulda sworn I only bought the Basic Silver Package, but apparently I bought the upgraded version, so I’ve got some good ideas on some videos for No-Nonsense Muscle Building that will help guys who have a copy make the most of it. Even though it does have directions inside on where to start once you get it, it is still pretty overwhelming for the beginner/novice.

There are some awesome tools inside I want you fellas to see; I’ll be making a video on the Insane Virtual Exercise Demonstrator, which doesn’t get enough credit from Vince DelMonte and I’m anticipating my video on how to bulk with No-Nonsense Muscle Building to be popular.

I’m thinking of revamping the structure and design of this blog as well. I’m getting sort of tired of the Grunge theme. At least that’s what I think it’s called. I might even go so far as to hire a web designer who specialises in Wordpress themes to make it more… muscly.

Stay tuned for those things. It’s about 5 to midnight, Sunday night down here. Tomorrow’s the first day of Winter… brr… I’m a summer man, through and through. Why else do you think I’m trying to gain 10 kgs of lean muscle? Anyway, stay cool and lift hard.

Brothers in arms,

Cheng.

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New Abdominal Exercise: Ab Crawling

March 8th, 2009

There was this promo that these 5 trainers did a while back. They were giving away free stuff basically, so I signed up to a few of the dudes like the cheap bastard that I am =P.

The stuff wasn’t that half bad. I signed up to Nick Nilsson’s list. He specialises in abdominal exercises and sent the people on his list this exercise that he’s called “Ab Crawling”. He discovered it by accident and there’s a video of him doing it.

My upper body is slowly starting to develop some muscle, but my lower torso is starting to retain A LOT of fat. So I might need to invest in a 2nd dumbbell to try this exercise out.

http://www.fitstep.com/best-ab-exercises/course/day8.htm

check it out brothers.

Cheng.

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Another Update

February 25th, 2009

It’s been ages since I posted here. It’s not that I’ve lost my motivation to work out. I’m still working out, only losers give up, yeah?

For the time being, I’m just focusing on my upper body. And one exercise really.

Here’s my progress so far…

Benching: 37.5 kgs @ 15 reps x 3 sets, 311 tempo, 30 sec rest in between.

Bent Over Rear Delt Rows: same as above

Behind the Neck Barbell Press: 22.5 kgs @ … (same as above)

My goal is to bench 40 kgs by the end of February. I only weight 70 kgs (I think… last time I checked was last year), so that’s big for me. If I can bench consistently at 50 kgs by the end of August, I’ll be happy. I’m aiming to bulk up until the start of spring (September for us in Australia), then cut for 16 weeks until the end of 2009. Hopefully, by then, I’ll be a sweet 80 kgs of muscle at 5-6% fat.

Then to strut my stuff in January.

But yeah… I realised that I was doing something wrong in my benching technique.

Well, not technically WRONG, but different.

I had a close grip on the bar. I was wondering why my triceps were growing bigger and bigger and my chest still wasn’t filling up yet. Don’t get me wrong, any muscle growth anywhere is good, but I always thought benching was to increase the size of the pectoralis majoris.

Then last night, Vince DelMonte sent some promotional email to me. He’d teamed up with 3 other fitness peeps and sent out a bunch a free crap to all their subscribers. No doubt some sort of marketing gimmick to net them more subscribers or some shit like that but I had to credit them, they did give us stuff of value.

In the free report of the guy who masterminded the giveaway, there was a PDF that had pictures of the most common exercises. There was a picture of bench pressing and yeah. That’s where I realised my grip was too close.

I tried benching at 37.5 kg before with the normal benching grip and man… it killed me. I think combined with the fact that I was tired and hadn’t gotten enough sleep or something, I had to stop premature.

Then again, i noticed my tits getting bigger and that made me happy. I figured in my 3 sets, if I do the 1st set with a “regular” grip, then the 2nd set with a close grip, then the last at a regular grip again, would it give my muscles good distribution of stress? Because I mean, benching is for the chest, so 2 regular grip sets should take priority, no? but I still want to build up my arms. My triceps are looking good (biceps still need work)

So I dunno. Next time I work out is Friday. I’ll see if I could do 15 at regular, 15 at close, then 15 at regular again. I doubt it, but we’ll see how I go.

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Reply To David’s Post

February 25th, 2009

Hey David,

Thanks for your support. That last post was bloody ages ago. Probably a month ago now.

I’m working out still, steadily increasing the weight that I’m benching. I aim to be able to lift 40 kgs @ 15 reps x 3 sets, 311 tempo, 30 sec break in between. I’m at 37.5 kg atm (82.67 lbs).

I’m still learning as well, but as far as I know, lifting heavy weights is definitely the way to go. Put it this way. If you simply HOLD a heavy weight that you can barely even lift, you will STIMULATE more muscle fibers than if you lifted a lighter weight. This will make your muscle adapt by growing bigger.

Try it. I simply did shrugs at 50 kgs (way more than I can lift) and after a week, I noticed definition at places that weren’t there before.

I’m pretty sure it’d be heavy weights then intensity (whatever that means, lol).

Lifting slow like you are doing is also good. As far as I know, lifting slow at a high intensity gives you maximal METABOLIC GAINS. That just means that your body is physically changing in response to weight.

Ever noticed how you can lift “more” when you do your reps fast? That’s neurological gains. I’m not so sure what that means, but you just won’t build as much muscle.

Keep on gaining. Thanks for your support again, brother.

Cheng.

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Update

February 4th, 2009

I’ve been away a while. I’ve just had a minor flop. Breakdown. Whatever you call it. Lost motivation. Still working out, but not majorly.

My girlfriend broke up with me yesterday, so I’m just down and out now. I might need to change my workout routine so that I work out on Fridays only during the year. Because of uni and all that. I play competition badminton on Wednesdays, so that takes care of the “workout” on Wednesday.

I dunno. I’ll keep you all up to date with stuff that I’m doing. But for now, keep on working out. Don’t give in. Grind it out. Chin up, it’s all going to be OK.

Brothers in arms,

Cheng.

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Vince DelMonte’s 12 Week Transformation Contest, Day 17

January 27th, 2009

You can probably tell by now that I love my burgers. I have had them pretty much every single day lol. They’re just quick and easy and I guess they can pack quite a protein punch. Believe it or not, I had another one for breakfast!

Day 17, Brekkie

Day 17, Brekkie

Then this is lunch,

Day 17, Lunch

Day 17, Lunch

I would’ve had another meal after this one, but I had it too late. This is what I had for dinner…

Day 17, Dinner

Day 17, Dinner

this is my body at day 17…

Day 17, Front

Day 17, Front

And this is my back on Day 17,

Day 17, Back

Day 17, Back

So yeah. That’s that. I think I’m going OK, but I still need to get used to eating more meals. I’m starting t o get tired of eating so many meaty burgers, truth be told. Might do some research of some meals that have high energy and high protein, but won’t make me feel fat.

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Vince DelMonte’s 12 Week Transformation, Day 16

January 27th, 2009

For the past few days, I just had a minor case of can’t be bothered. Like, I’ve been working out, don’t worry about that, just uploading the pictures of my meals and my body is what I’ve been slack on.

I figured that it would be best to forget about last week and move on to starting on this Sunday, which is Day 16 of the Vince DelMonte 12 Week Transformation Contest.

On Sunday morning, I went out and bought a bread roll for breakfast…

My half a Viet roll left

My half a Viet roll left

This was getting up rather late, so I don’t think I had any lunch. I know, bad of me and I don’t deserve any muscle that I do get. This was what I had for dinner…

Day 16, Dinner

Day 16, Dinner

One thing I haven’t started doing yet is physically counting the number of calories I’m taking in. Since I live Down Under, we work with metric units and all that jazz and talk about energy in terms of Kilojoules. Last night, I found the kilojoule to calorie unit conversion and you basically eat a heap more kilojoules for the equivalent calories. It’s like almost in a 1:5  ratio. I’ll put it up here later.

I don’t think I had photos of me on Day 16. =( I’ll post up Day 17’s ones up later though.

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