Ok so just a quick post here to let you know that the first event of the 2009 IFBB pro season has come and gone! Congratulations to Silvio Samuel for taking first place! Here are some pictures for you:
Way to go Silvio! Check those quads out. Anyway I heard it was raining on the day the even took place (January 24 & 25), but I would take rain in LA to the sixteen feet of snow that the rest of us had :).
Lift heavy!!
~ms
Review time!
I decided to take a look at the top two weightlifting programs on the internet, and let you know which one was worth your hard-earned money. The two I reviewed are Jason Ferruggia’s Muscle Gaining Secrets and Vince Delmonte’s No Nonsense Muscle Building.
Now generally I don’t like doing product reviews, as I feel that with the weightlifting and bodybuilding arenas that you can find most of the information that you are looking for if you just do a little searching. But I also understand that you are pretty busy and probably don’t have the time to wade through mountains of academic research to find your answers.
What you really want is results, and you want them right now. Hey I can relate – I spent over a year in the gym doing pointless exercises that got me nowhere. Now in my travels throughout the net and years in the bodybuilding world, I have come across countless individuals and programs that claim to have “the secret” to building an insane amount of muscle.
And truth be told, they were mostly lies. 100% hype.
Two names repeatedly showed up however, and seemed to outlast the crowd – Vince Delmonte and Jason Ferruggia. Both of these guys have been running these programs for years, and their names have popped up pretty much everywhere, both on and off the internet.
So since I get a lot of emails from people looking for a “total package”, I thought I would do a side-by-side review both these programs and give you and objective idea of how they stacked up against my own personal weightlifting philosophies as well as those of some of the pros that I hang out with from time to time.
I think you will be surprised as there is very solid information in both, with very little fluff or filler material. Also, most of the routines are straight out of my own playbook – a sure sight on success!
So without further ado… read on!
First up was Jason Ferruggia’s program, “Muscle Gaining Secrets”. I was pretty stoked to see what he had to offer, as Jason has been a reputable name in the bodybuilding and fitness community for some time. He started lifting in the late 80’s and has been working on perfecting the art ever since. Jason’s program cost a total of $854.86, but he piles on the bonuses (five to be exact, regularly priced at $623.86), so value-wise it is a worth-while investment in my mind.
RESULTS:
I ran Jason’s program for a total of eight weeks to get a feel for how it would perform results-wise. Since I have been lifting for just a few years 
I expected to see some pretty good results. Overall, my weight increased by six pounds and I added ten pounds to my three core lifts. Bodyfat stayed pretty constant at around ~11%, and on the whole the program performed about like I had hoped it would.
OVERVIEW:
The bulk of Jason’s program is found in the MGS Master Manual. At 208 pages it was at interesting read, full of personal anecdotes and stories that really help make the material relatable. Jason wastes no time and jumps straight into the workout programs that he has designed, all of which are effective. The majority of the MGS Master Manual is focused on his routines, with about a third devoted to fitness myths and nutritional information.
Jason’s programs revolve primarily around HIT (High Intensity Training), which really tries to work one body part hard and fast, and giving it plenty of time to recover. This is a pretty good approach, and you will definitely see results on this program. There are quite a few celebrities and other high-profile individuals who use this program, as the workouts are all done in under 45 minutes.
The major reservation I have with recommending Jason’s program is that he really skimps on the nutritional part of the manual. I have had a few conversations with Jason over the years, and I can tell you first-hand that he believes that correct training is the most important part of any bodybuilding program. While this will be true for some people (intermediate lifters and mesomorphs), your average hardgainer or beginning lifter will not benefit from this type of training.
That’s not to imply that Jason’s program is not effective; on the contrary. I have used a bunch of routines straight out of his book over the years and have had great results. You just need to be sure to evaluate your lifting proficiency before taking the plunge on this one.
CONCLUSION:
Other than that, Muscle Gaining Secrets is an awesome deal! Seriously, Jason’s years of experience in this area really allow him to shine. He is also a pretty articulate writer, so reading the material is enjoyable. Also it costs significantly less that Vince’s program (about $400 less), but you also get less in the way of bonuses. Anyway, if you think this is for you, head on over here to read more!
Next on the list was Vince’s program, “No-Nonsense Muscle Building”. Coming in at $1096.00 it was a little bit of a purchase (Note – Vince is letting me sell this for $77.00 as a promo! There are only 600 copies at this price, so go here and pick yours up today!).
RESULTS:
From a straight results perspective, I was blown away. For equality’s sake I ran Vince’s program for eight weeks as well, and put on a solid ten pounds! All my core lifts went up by ten pounds as well. Vince really pushes to get you eating right while you are on his program, which makes a huge difference in my mind. Even though my results didn’t exactly line up with his claims, it is important to remember that I have been lifting for a number of years, and my core muscle groups are less responsive to shock lifting than most people. If you are just starting out, you can expect to see at least a 15-20 pound increase over the same amount of time!
OVERVIEW:
I actually was trying to avoid this program as the sales flyer read like about a million others out there, but one day I was over at bodybuilding.com looking for a new leg routine when I saw Vince’s name on the front page! BB.com had done a full-page review (which you can read here) about his transformation and the new program he was offering. After a little deliberation I decided to buy his program and run through it to see if I could recommend it to a few friends of mine who were looking to get started with lifting weights.
The core of the program is found in Vince’s aptly-named “No-Nonsense Muscle Building” book. This is 201 pages of pure gold, and if you are seriously looking for a place to start this is it. The first part of the book is focused on cutting through the hype and misconceptions that you have likely been hearing your entire life with regard to health and fitness. This was one of the most valuable things to me, as we often don’t realize that we have been bombarded with misinformation almost since the day we were born. Vince also explains, in depth, WHY these assumptions are false AS WELL AS the best way to correct them. Again, I can’t really stress enough how important this is in bringing about the transformation that you are looking for.
The next part of the book delves into nutrition, which you might have noticed is pretty high on my list. I know that it isn’t the sexiest part of bodybuilding, but again it is one of those things that unless done correctly, you simply will not succeed. He also throws in a bunch of recipes and “power foods” that really leaves no excuse for unhealthy eating.
One thing that I was a little disappointed with was some of the claims made. Vince repeatedly states throughout the book that you can put on forty pounds of muscle within the first six months. This is true, but generally ONLY for core groups, something he fails to mention. If you skip around and jump straight into the advanced section of the book, you six-months results will not be anywhere near what Vince claims they will be.
Next were the workouts! This is obviously my favorite part of any workout routine as it gives me a chance to really evaluate the competency of the person who put the program together. No-Nonsense Muscle Building has is all - compounds, isos, core workouts, accessory work, and warm up/down routines. The majority are well thought-out and sequenced correctly to ensure proper tissue regeneration and muscle growth. Just make sure that you do them in the right order to maximize your gains as mentioned above.
BONUSES:
Vince also piles on the bonuses! Fourteen to be exact. There are too many to cover in detail here, but you definitely get your money’s worth. Here are a few of my favorites:
- The Beginner-Intermediate 29 Week Step-By-Step Intensive Workout Program
- The Advanced 29 Week Step-By-Step Max Power Workout Program
- Upside Down Training Program Kick Start Program
- Empowered Nutrition 84 Day HEALTHY Meal Plans: The Hardgainer’s Secret Weapon
- The Supplement Watch Files: Vince’s Personally Reviewed Nutritionals Collection (This one can really save you some cash!)
CONCLUSION:
For $77.00, this really is an unbeatable deal – I don’t think I can stress this enough. From page one, I found that a vast majority of the information and advice that Vince had was exactly the same as my own. If you are looking for the “total package” to get the body you desire, this is what you need. What is even cooler is that Vince is letting me sell his program at that price, when it typically retails for over a thousand dollars! Anyway read my conclusion below, or head on over here to pick up your copy today!
FINAL WORDS:
I realize that was probably a lot of information for you to take in. Bottom line is that both Jason and Vince have a lot to offer and have put a pair of excellent programs on the market. Personally I think that Vince has a superior offer, (especially for $77!!), but ultimately you will need to evaluate your own weightlifting competency and determine which is best for you. If you have been lifting for a while and feel like you need help taking the next step, I would go for Jason’s program. If you are just beginning, or are a hardgainer who simply can’t get bigger, then I would go for Vince’s program hands down.
Phew. Well that was a bit of writing – hope you got it all! Don’t forget to head over here to get the special discount that Vince is letting me run on his No-Nonsense Muscle Building program!
Take care –
~ms
Ok, so enough with the nutrition business. Its time to get serious and actually start lifting some weight. But before you run to the gym and haphazardly start throwing iron around, it is a good idea to have a plan. How do I know this? Because I have lifted without a solid routine to follow in the past, and I know that it doesn’t get you results.
“But how do I choose a routine? There are so many out there…” I can hear you saying. Well fear not, because I have the answer you are looking for!
The truth is, there are an almost infinite number of routines out there to choose from. What you must understand is that these routines were all designed with different goals in mind. Some target core compound muscle groups, some are focused on size, and still others are focused solely on increasing definition.
One of my favorite all-around programs for the intermediate lifter is what’s know as the 5×5 program – named for its use of five sets at five reps each. There really isn’t a bodybuilder or weightlifter out there that won’t benefit from doing four to six months of 5×5 training, so it is one of the programs that I am going to cover first. If you are an absolute beginner, feel free to give this a try as well. Or, if you aren’t comfortable with the intensity of this workout then all you have to do is wait a few weeks, as I will outline what I consider the absolute BEST program for beginners.
So what does the 5×5 program entail? You can expect to be in the gym at least three days a week (ideally no more than that, to give your muscles enough time to recover), doing five sets of five reps, as mentioned earlier. The 5×5 program will initially focus on building core strength, as it was designed with athletes and other high-performance individuals in mind.
Something to keep in mind when it comes to core strength – this is one of the most important areas of bodybuilding, especially when starting out. Many people want to go straight on to building huge biceps or a massive chest without first building enough core strength to support increased size. In short, you WILL NOT get bigger unless you get stronger first!
5×5 also focuses heavily on periodization, or changing your workout intensity as you progress. This means that you do one “rotation” for a total of seven to nine weeks, with four to six weeks of prep work and three weeks at a “peak phase”. This is followed by a one week de-load phase where you will lift very light weight or no weight at all, depending on your personal preference. It is very important that during the first week of lifting you use relatively light weight, as your body has likely never experienced anything like this before and will need some time for adaptation to take place.
Prep Work
During your prep work phase you will choose your beginning weight. It is important that you choose a weight that you can complete all five sets with – lifting to failure is not a part of this routine! The weight should be heavy, but your sets should be do-able.
Before you begin your first week, it is advised that you do a five rep max for each of the exercises so you know what weight you are specifically trying to beat during your peak phase. Obviously you will start at a much lower weight that this for the prep phase.
When it comes time to add weight, you will want to do so with five to ten pounds at a time. After the first week is complete, you will add weight and ideally should be able to complete your exercises. If you find this is not the case, then move the weight back down and try for one more week at the lighter weight.
By the time you reach week six you should be setting new personal records and five-rep maxes, providing that you are eating an excess of calories (see here).
Peak Phase
After you reach week six, it is time to enter the peaking phase. During this time, you will drop your reps/sets down to a 3×3 setup in hopes of adding even more weight. The main goal at this point is to really push yourself past your previous limits and set new records. Also at this point during the routine it is safe to try for failure. In other words – lift as heavy as possible!
During the last week of the peak phase, you can even drop down to 2×3 or 1×3 to really pile on the weight. Again, you are trying to shock your muscles and really push past what you though possible.
De-Load Phase
During this phase pretty much anything goes. What you are trying to do is give your body some time off from its normal routine and give your muscle tissue a chance to regenerate in order to prevent overtraining and burnout. What you really want to remember is to keep the weight light in all your exercises – you really shouldn’t see much in the way of growth during this week. Also you can do just about whatever lifts you want during this week, there is no set schedule. If you feel pretty exhausted at this phase, you can even take the whole week off.
The Exercises
Ok, on to the important stuff. Here is a list of the exercises you should be doing and when you should be doing them:
Monday:
-Olympic Squats: 5X5
-Bench Press: 5X5
-Barbell Rows: 5X5
-Accessory exercises: 2-3 sets of 5-8 reps of a tricep and abdominal exercise
Wednesday:
-Olympic or Front Squats: 5X5
-Military Press: 5X5
-Deadlifts: 5X5
-Pull-Ups: 5X5
-Accessory exercises: 2-3 sets of 5-8 reps of a bicep and abdominal exercise
Friday:
-Olympic Squats: 5X5 (same weight as Monday)
-Bench Press: 5X5
-Barbell Row: 5X5
-Accessory exercises: 2-3 sets of 5-8 reps of a tricep and abdominal exercise
Closing Comments
Well there you have it… that should be enough to get you started. Don’t forget that proper nutrition is the cornerstone of any workout routine, and that you won’t see results unless your protein and calorie intake is sufficient. Barring that however, there really isn’t anything standing in your way so get out there and start lifting! Give it a few weeks and you should see some serious gains… and hopefully so will the people around you.
Oh yeah and don’t forget to join the mailing list while you are at it, and check out the new offer that I am running! Later –
~ms
What’s up! This truly has been a nasty winter, the roads are a mess outside. At least its warming up though, we got a few feet out this way and its starting to melt off. Anyway I wanted to share this article I wrote a while back, I know that I said the next post was going to be about choosing a routine, but I lied! Sorry, had to get this out because it truly is the cornerstone of achieving your goals and is overlooked most often.
When it comes to adding pure muscle, the primary factor that most people fail to incorporate is proper nutrition. This typically occurs for a number of reasons, from lack of desire or understanding to discouragement at the myriad of choice available. Whatever the rationale, the fact remains that without proper nutrition you are destined to fail, regardless of how much time you spend in the gym.
The good news however is that straightening out your nutritional plan is much easier than you think. In fact if you are trying to build mass, correct intake is deceptively simple. The area that has proven to be the most troublesome is that correct proper diet for building muscle runs squarely against everything you have ever heard on the radio or seen on television.
What Are Calories?
The foundation of any muscle-building diet is calorie intake. Calories should simply be seen as energy that your body uses to maintain its daily functions. If you consume an excess of calories, this energy is stored in the form of fat. Depending on the regularity and size of the meals you eat, your body will store more or less energy. The key to building muscle, and an area that many overlook, is that you must consume more calories than your body needs.
How Many Do I Need?
However weight lifters are always in need of excess calories. This is because if your body spends the majority of energy it receives maintaining basic life processes, it will not have enough additional energy to facilitate creating larger muscles. Though the recommended FDA caloric intake is normalized at 2000 per 24 hour period, in order to build muscle you should eat at least twice this amount, and try to eat at least 4000 calories every day.
What is the Best Way to Get Them?
Doubling your caloric intake is best achieved by eating six meals per day. This has the added benefit of increasing your metabolic rate. In response to thousands of years of adaptation, the human body is continually operating in survival mode. Because it does not know when it will receive its next meal, the body tends to store energy in case it needs it in the future. The best way to counteract this tendency is to “trick” the body by feeding it continuously, reducing its desire to store fat and facilitating muscle growth instead.
While this may seem crazy to many who are already having difficulty loosing fat, it is the truth and has worked for millions of people around the globe regardless of body type or ethnicity. If you are truly serious about changing your image and becoming the person you have always wanted to be, there is no better time than right now to get started.
Well that’s about it. Don’t forget to join the list, and stay warm out there!
~ms
Just wanted to take a minute to say happy new year. Really, it seems like a strange holiday to me, but sometimes its better to just go through the motions. Anyway, I found some videos over on YT to keep you going, and to possibly get you started thinking about that next cut cycle.
Ronnie in the gym:
Jay Cutler:
“Light weight” … at 735lbs.
Hey, if Ronnie Coleman can’t get you motivated to lift, you might just be hopeless my friend :). Anyway keep your eyes open for a new article on choosing a routine, I should have it out in a few days! Oh yeah, and don’t forget to join the list!
Later -
~ms