He provides a  new advanced muscle building technique & strategy every month and the missing ingredient – motivation, via his private coaching forum, which you get access to free.

It’s available for the princely sum of $1 …

Yup folks, it’s a bribe, but it’s an ethical ,  no risk one, you pay $1, if you don’t like it, you still get to keep it and if you do like it, Vince hope’s you’ll buy next months, that’s the sum of it.

You can check it out from his website here:  www.MaximizeYourMuscleNow.net

Meanwhile, here’s a short  guest article from Vince with 3 quirky/advanced techniques.

3 Weird Ways To Ignite NEW Muscle, Skyrocket Your Metabolism & Incinerate Fat
By Vince Delmonte.

#1: Unstable Surface Training to Activate the Nervous System

The reason it works: unstable training can increase muscle activation due to increased demand on the neuromuscular system in order to stabilize the articulation of joints caused by an unstable surface used as the base of support.

How to make it work:

Unstable training (such as performing a pushup with your hands on a stability ball or 2 medicine balls) does result in a decrease in force production, which prevents maximum motor unit recruitment. However, unstable surfaces do “wake up” the nervous system and its best application is to perform these exercises prior to the real strength training exercises.

Methods you can experiment with:

You don’t have to use an unstable exercise for every body part or exercise, but it can be excellent for a stubborn muscle group. A stubborn muscle group is often a result of the lack of activation of the CNS, thus using an unstable exercise could fix the problem. Let’s use for example push-ups on a medicine ball or stability ball superset with a DB chest press. The superset method is best practice and should be used earlier in the workout as unstable surface exercises are fatiguing. Another example, squats on a BOSU ball followed by barbell squats.

Other details: you don’t always have to be on an unstable surface to “wake up” the nervous system. You can perform exercises on 1 foot, with your eyes closed; or create a situation where your base of support is limited.

The reason it works: muscle damage, activation of the high threshold muscle fibers (growth fibers), potentiation of the nervous system; which means when you get back to Heavy Lifting Cycles

The reason it works: muscle damage, activation of the high threshold muscle fibers (growth fibers), potentiation of the nervous system; which means when you get back to yournormal bodybuilding routine you will be able to recruit more muscle fibers for the same exercise.

How to make it work: use every means in your power to increase your maximal strength, power and explosiveness. Dedicate a period of time each year to this style of training – it’s in my experience that after a period of focused heavy lifting, your gains from the subsequent program are always far superior.

Methods you can experiment with:

• regular sets in the 2-4 and 4-6 rep ranges, rest-pause sets (multiple mini-sets of heavy weight using 90% of your max weight taking only 10-seconds rest between reps), wave loading (1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3), contrast loading (1 x 1, 1 x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 5).

Other details: longer rest intervals of 2-3 minutes in between sets are required during heavy lifting phases.

# 3:Volume Lifting

The reason it works:

cumulative fatigue, hormonal production, and achieves a good pump. If you understand the importance of pre and post workout nutrition, jamming your muscles with workout drinks that include dextrose and amino acids, then guess what? Increase blood flow to a specific muscle will increase the amount of aminos being pumped into that muscle and it will significantly increase amino uptake. This means a much more anabolic (muscle building) response to your workout.

How to make it work: maximize the pump as well as muscle fatigue.

Methods you can experiment with: regular sets in the 8-10, 10-12 and 12-15 rep ranges, drop sets, pre-fatigue (super set isolation plus multi-joint), post fatigue (superset multi-joint plus isolation), giant sets (3 sets in a row for the same muscle group), slow reps ( 6 seconds up, 6 seconds down), “burns” (partial reps added at the end of a regular set).

Other details: 30-60 seconds between sets (or less). Do not chase after a pump in each set. Strategically place it at the end of each workout for your very last set and this will greatly increase the rate of muscle gain.

Interested in more techniques ?

For the next few hours you can grab Vince’s Maximize Your Muscle program on that $1 offer , here’s the link

Here’s Vince’s Website with the $1 Offer : .MaximizeYourMuscleNow.net

3 Weird Ways To Ignite NEW Muscle & Incinerate Fat is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Yours Truly at the booth:

The PT Stage:

The shooting stages:

2010 CT SWAT Challenge is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

If you have trouble with your shoulders pulling/hunching forward, DO THIS EXERCISE. It directly targets those postural muscles that help pull things back into alignment.

You’ll set an incline bench under and a little back from a high pulley. Use a wide grip handle and a light weight on the machine – this is all about FEEL, not lifting heavy.

Grab the bar with a wide grip then sit on the bench.

The MOST important thing here is that only your butt and the BACK OF YOUR HEAD will be on the bench. Your entire back and your shoulders should be OFF the bench.

Because as you pull the bar down towards your chest, you’re going to be using the back of your head as the base to push your chest towards the bar at the same time.

So as you pull down and the bar meets your chest, hold the bar there then focus on squeezing your shoulder blades together HARD. Remember, this exercise is all about feel – the idea here is to take the BIG muscles out of it and just focus on using the smaller ones (like the teres minor and major, rhomboids, middle traps, etc) rather than the lats. Pulling your shoulder blades in while keep your elbows out wide and forcing your chest out will do this.

Repeat this for high reps. Since you’re going to be using light weight (that’s mandatory!), you’ll need the high reps to get a good training effect. Using heavier weight will force your body to recruit the lats to a greater extent, which is what we want to avoid with this exercise.

As I mentioned above, it’s excellent for the postural muscles that pull your shoulders back into alignment. It’s also GREAT for developing the detailed muscles of your upper back that don’t get worked effectively with heavier training.

Just remember…NO BACK ON THE BENCH…just the back of your head and your butt…that’s it.

Incline Bench Pulldowns For Upper Back, Shoulders and Improving Posture is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

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Getting under the bar is a great feeling!

The women that I know that enjoy strength training all tell me how empowering it is.  I never thought the simple task of spending an hour, 4 times a week, stroking the steel, racking and unracking the barbell, picking up a pair of dumbbells, pulling my body up to the bar would be so rewarding.  I’m not going to waste time proving this point, but if you need more evidence, feel free to scroll though to Will Brink’s article on the matter: http://www.brinkzone.com/general-health/women-and-weight-training-debunking-the-myths/  I’ve heard it again and again, and you may have too, but it bears repeating, because the message WILL resonate with one another woman out there, and it could be you.  Girls who lift all know something you don’t, and that you could be missing.

The reality is, at least where I train (independently and at the Gold’s Gym locations in the Alexandria and Arlington, VA area) I rarely see many women out in the weight room.  They’re either on some cardio machine, or in the group fitness room.  There’s nothing wrong with that- I teach a group fitness class and enjoy it.  It gives me a chance to teach women and men, (yes, there ARE men in there) that working out with weights is fun (yes, it’s fun, I said the f-word), to demonstrate correct form, and make the point that strength training can transform the shape of your body.  Yet the group fitness room is where a lot of the women stay. 

The trainers I’ve spoken to all think we stay out because women think it’s “too intimidating” or that they’ll “stick out.”  Though I can’t relate to this fear, I have to say that the gym where I train has got a lot of fit lookin’ dudes.  Because of my gym’s proximity to the Pentagon, a lot of these guys have to stay fit for their routine physical tests.  There’s also the occasional powerlifter, bodybuilder, runner, and average dude just trying to “stay in shape.”  The one thing they ALL have in common is that despite their seemingly tough nature, they’re also among the nicest, most gracious people you’ll ever meet.  They’re usually happy to give you a spot, let you “work in” between sets, clear the floor for you when they see you doing walking barbell lunges, and some of them even cheer you on!  There’s a great camaraderie and a lot of chivalry that goes on.  Granted, there is the occasional outlier who lacks manners but those people are few and far between.

I encourage you to hop off the treadmill or elliptical, and give it a go in the weight room.  If you’re completely unfamiliar with the gym setting, enlist the help of a personal trainer, a knowledgeable friend, a good book from your library (hey, we all learn differently!), a good online support network like the one I found on the Body Building Revealed members forum, or a DVD.  Figure out the best way YOU can slowly and gradually test the waters.  Once you get there in there, you’ll never want to turn back. 

Ladies! Let’s Get Into the Weight Room is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

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If simple, basic weight loss is the goal, any number of diets will “work” just fine, just take your pick. What most popular diets fail to do is to give people the knowledge and the tools to go beyond the instant results to achieve their full potential for leanness and fitness in the long term. Learn the tools and use them if you want permanent weight loss.  For me, the key was eating 5-6 meals a day. I prepare all my meals during the weekend, and dedicate at least 2 hours to get the job done.  My husband likes to joke that I look like a mad scientist in the kitchen when it’s prep time: microwave’s ticking away, chicken/fish/sweet potatoes baking in the oven, stove top bubbling with brown rice, quinoa, or veggies, containers and measuring cups tossed everywhere. But for me, it works. I cook everything by myself, flavor the food how I like it, and nothing comes prepackaged out of a box.  And I like it that way.

Working moms always ask me, when do you find the time?  When Shaila is napping (and thank goodness she’s still young enough to still nap for at least 2 hours) and I’m home during the weekends. I’ve never been the type to “nap when the baby naps” anyway, so this lifestyle, which I picked, suits me just fine.  I have no family close by to help watch her while I go train or cook, I work 1.5 jobs, I have the constraints of daycare pickup and drop-offs just like everyone else. I’m not superhuman, but I figured out how to make it work, and you can too.  Here are my strategies that I use to succeed with my diet:

1) Cook your own food and measure it.  It sounds anal as all get out, but the more practice you have the better you get (and understand) proper portion sizes.
2) Drink water.  I fill up a gallon jug and deal with it. I probably get more than a gallon.
3) Don’t shop hungry. Ever. I always stick to my list too.  I hate shopping and wasting time, and the groceries task becomes even more of a headache when Shaila decides she’s done with sitting in the shopping cart and that standing in it or racing down the halls of the store is a good idea. You can imagine my laser-like focus when getting in and out. I’ve saved lots of money being quick about it.
4) KNOW that you have options other than an apple, a chicken breast, or a plain green salad.  Educate yourself on what is a lean, clean protein source, a low glycemic carbohydrate, a healthy fat, a high-fiber vegetable, etc etc. Body Building Revealed and Fat Loss Revealed are both excellent and simple to understand. Spice your food and flavor it to your tastes. I can’t imagine why you’d want to eat bland food, and there are a wealth of dry rubs, herbs, spices, vinegars (and lemons and limes) that make cooking and eating enjoyable. 
5) Surround yourself with a support network: a close friend, a workout buddy, your spouse, or like-minded athletes like the ones I found on the BBR Forum. Yeah, you can be tough and go it on your own, but you don’t have to.
6) Treat yourself every once in a while. It can be a mental break and a chance to have whatever you might feel you’ve been missing.  I’ll have a treat meal once a week, and some people can get away with more.  For me, eating out is expensive for a family of three, and I always find that the excess sodium and sugar in restaurant food doesn’t suit me well, so I always return to eating clean with renewed enthusiasm.

So, those are my strategies for permanent weight loss.  The task of cooking may sound daunting to you, but I encourage you to take baby steps to whatever approach you choose, and stick to it.  Nobody wants to hear that this is a PERMENENT lifestyle change, but at the end of the day it is.  The diet books and the internet are full of “sneaky weight loss tips” to help you get there.  Educate yourself on what works best for your life and your budget and stick to it!   Acknowledge too, that there will be bumps along on the way (family, job changes, etc) and even saboteurs who don’t want to see you succeed. Bottom line: there are no short cuts, no quick fixes, and only a commitment to a lifestyle change is going to keep the fat off long term. I realize that’s not what most people want to hear, but it’s the truth.

Strategies for Moms (and All of Us) for Permanent Weight Loss is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Most squat exercises have you freestanding, which means you have to compensate for the position of the weight by basically being less vertical, which puts tension onto the back. That’s not necessarily a bad thing, but it can be an obstacle for some people, especially if you want to get FULL range of motion.

This version is a one dumbell squat using the OTHER hand to grip on a bar. You can use this grip to spot yourself but primarily to brace your body, which will allow you to keep your torso more upright while doing DEEP squats.

It’s a nice exercise that will let you hit your quads and glutes HARD.  The glutes respond extremely well to deep squatting – they fire more strongly from the deep bottom position than with parallel squats.

I’m using a 125 lb dumbell and I’ve got the bar set on the rails of a power rack about 4 feet off the ground. You can see how even at the bottom of the movement, my torso is vertical and I’m sitting back. THAT is what this exercise does for you.

Now just stand up.

Torso stays vertical the whole time.

I like to do half the reps on one side then immediately switch to the other for balanced effects on the core and legs.

On each rep, don’t take tension off the legs but touch one end of the dumbell down on the ground to make sure you’re getting full range of motion. Just keep that tension on!

Being able to sit back like this is also going to help you keep your knees from going beyond your toes (if you’re worried about stuff like that – me, I’m not worried because the knee is designed to movements like that).

And unless you have knee issues, deeps squats are NOT bad for your knees, as many people worry about. Smith machine squats and leg extensions are MUCH worse for your knees.

This is a nice variation to try – it also allows you to really push the reps until your legs are trashed as you can just set the dumbell down when you’re done and you can use your arm to spot yourself.

One Arm Gripping Dumbell Squats for Thighs and Glutes is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness