I recently ran across a free e-book entitled The Top 20 Ways To Screw Up In The Gym, written by a former skinny endurance athlete nicknamed Skinny Vinny, or Vince DelMonte.
Supposedly Vinny went from skinny to gaining 41 pounds of muscle in six months. Hmmm, sounds like B.S. to me.
If you do a google search on his name, youll find his transformation featured on bodybuilding.com
After his transformation, he went on to create Vince Delmontes Muscle Building Program, No-Nonsense Muscle Building, the Internets number one rated muscle building program of its time found at VinceDelMonteFitness.com
OK, maybe hes legit, but before I buy his program, Ill read his free e-book first, just to see if he knows what hes talking about.
Free e-book: Top 20 Ways to Screw up in the Gym
Screw-up 1: Fear Of Over training
Overtraining is a result of training too frequently and/or too long. Mainstream bodybuilding literature and science have traditionally focused on the symptoms rather than on the prevention. More info
Screw-up 2: Not Eating Enough Calories And Eating The Wrong Calories
If you are not eating enough calories, you will NEVER gain weight, no matter what you do. More info
Screw-up 3: Not Sleeping Enough
Remember, your muscles grow when you rest this is the time between weight-training sessions. Sleep is the best opportunity to let your muscles rest. More info
Screw-up 4: Not Training Above Your Threshold
The stress must be heavy enough to exceed the normal threshold of your muscles. Training with weights at your 60-80% 1 Rep Max will not stimulate NEW muscle growth. More info
Screw-up 5: Relying On Supplements To Gain Size
Supplements will NOT stimulate muscle growth exercise will. More info
Screw-up 6: Low Testosterone Levels
If you are pumping MASSIVE amounts of anabolic steroids into your veins to ARTIFICIALLY increase testosterone levels, then stop reading! However, if you are a drug-free trainee, what you DO need is every single secret that will provide the level of support necessary to optimize T-levels safely and naturally! More info
Screw-up 7: Not Making Consistent Strength Gains
Lets be honest. When was the last time your strength really went up? Has your strength averaged at least a 5% increase from week to week or even month to month? More info
Screw-up 8: Training Instinctively And Listening To Your Body
Building muscle is based on improving the intensity of the workout progressively each session. So why complicate things by following this inner compass that has never been scientifically verified to work? More info
Screw-up 9: Focusing On Getting A Pump
Getting a muscle pump is not necessarily what causes the muscle to grow. Doing 100 reps with a light weight will create a huge pump but does this make a muscle grow? Of course not! More info
Screw-up 10: Reading Bodybuilding Magazines
Do you think professional athletes and professional strength training coaches read bodybuilding magazines? They glorify drug-using bodybuilders and portray them as the picture of health. More info
Screw-up 11: Not Keeping A Training Diary
Tracking your progress is mandatory. This is like professional sports teams competing without keeping score. Or like runners and swimmers working out without a stopwatch. More info
Screw-up 12: Ignoring The Weaknesses
Youre only as strong as your weakest link, correct? Many claim to understand this principle yet these same individuals seem to ignore it in application. More info
Screw-up 13: Not Stretching At Least Half The Amount Of Time That You Lift
Stretching is not relatively popular nor has it ever been. Most current thinking leads you to believe that stretching is bad and results in a fear of the unknown. More info
Screw-up 14: Training Beyond Failure
Training to failure has caused a great deal of debate, misinterpretation and improper logic, resulting in too much wasted effort. More info
Screw-up 15: You Need To Shock Your Muscles And Keep Them Guessing
The people who used to give me this advice must have been shocking or tricking their muscles the wrong way because they had no muscle mass on their bodies to back up that More info
Screw-up 16: Monday is Chest Day, Tuesday Is Leg Day, Wednesday Is Back Day...
Splitting up a routine is the most popular workout plan around and is rarely on trial or questioned as the way to structure a muscle building routine. If you are a hard gainer, think again! More info
Screw-up 17: Low Reps Equal Size And High Reps Equal Cutting
Your muscles do not have much personality they are growing, shrinking or staying the same. If you want your muscles to grow, then gradually force them to do more work and outperform your last workouts performance. More info
Screw-up 18: Alternating Between High Intensity Phases And Low Intensity Phases
How will your muscles grow if you reduce the overload for a low intensity phase? No new muscle can be built because there is no overload. More info
Screw-up 19: Not Lifting Truly Heavy Weights
Your muscles do not want to work any harder than they must. Think of your muscles as being lazy like in a permanent hibernation. They only want to wake up in an extreme emergency More info
Screw-up 20: Setting Outcome Goals Instead Of Performance Goals
Do you know that effective goals focus on performance, not outcome? Performance or habits are what you control. Outcomes are often controlled by others. More info
This is pretty good information hes giving away for free!
If youre interested in building muscle the natural way without spending long hours in the gym, without supplements and without drugs, then this could be the most important book you ever read.
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