12-Targets Hiw9kkt9is

By Vince Del Monte
w ww.MaximizeYourMuscle.com
Honors Kinesiolgy Degree, P.I.C.P Level 1 & 2, BioSignature,
Precision Nutrition, PIMST, Strength & Conditioning Coach,
WBFF Pro Fitness Model
www.MaximizeYourMuscle.com
www.MaximizeYourMuscle.com 2
TABLE OF CONTENTS
WELCOME 4
INTRODUCTION TO PHASE BUILDING 12
UNTAPPED TARGET #1: Positions of Flexion Training 17
UNTAPPED TARGET #2: 5-Day Full Body Training 21
UNTAPPED TARGET #3: High-Volume Training 25
UNTAPPED TARGET #4: Pre-Exhaustion Training 29
UNTAPPED TARGET #5: Wave Loading 33
UNTAPPED TARGET #6: Unilateral Training 37
UNTAPPED TARGET #7: High-Frequency Training 41
UNTAPPED TARGET #8: Body-Part Specialization Training 44
UNTAPPED TARGET #9: Advanced Bodyweight Training 48
UNTAPPED TARGET #10: Plyometric Training 52
UNTAPPED TARGET # 11: High-Definition Training 56
UNTAPPED TARGET #12: De-load Training 60
SUCCESS STORIES 65
ABOUT THE AUTHOR 69
WELCOME
First things first – thanks so much for finding
your way to my website and taking an interest
in downloading this free report. I promise that
this information has the potential to help
you not just hit your genetic potential, but go
beyond it, so I’m extremely excited for you.
But before we discuss the 12 untapped targets
to igniting new muscle growth, let’s get you
to think beyond fitness and muscle for a
moment.
What do I mean when I say, “This information

can be life-changing in the literal sense?”
Some of the untapped targets we discuss are

going to go over your head, some are going
to sound “repackaged,” some are going to be
brand-spanking new and some will be life-
changing content, but all of it is the real deal
and works!
Whether you’re a male or female, young or

old, new to weight training or experienced, I’m
confident this information will “stir you up” at
a deeper level of your being.
Yes, this report will contain information to help you go beyond your genetic potential in the
gym, and if you want to be the biggest, baddest, muscle-bound guy or gal, it certainly has the
ability to do that and much more.
Yes, this report will help you bust through any rut or wall that you’ve hit, even if you can’t
remember the last time you built muscle.
Yes, this report will reveal
content on how to build the
first 25 pounds of muscle or
the last 5 pounds of muscle
your body needs – so you’re in
full control of how your body
turns out.
Whatever YOUR goals, I

support you in all of them.
However, this report will reveal
more than just the physical
level accomplishments in life.
The execution and application

of this information will help
you prove to yourself that
if you can go beyond your
genetic potential in the gym –
why could you not go beyond
your genetic potential outside
of the gym?
My famous quote that I’ve been sharing the past 10 years, since I went from being nicknamed
Skinny Vinny to The Skinny Guy Savior is this:
“It takes the same person and the same qualities to live large inside the gym as it does to live
large outside of the gym.”
- Said by me
That’s what gets me jumping out of bed each morning! The muscle is just a platform and
launching pad to prove to myself that if I can build myself up physically then I can build
myself up intellectually, relationally and spiritually.
• If you can build big muscles then why can’t you build a big business?
• If you can get rid of all your excess fat then why can’t you get rid of your excess
financial debt?
• If you can learn new exercises then why can’t you learn a new language?
• If you can get out of your comfort zone in the gym then why can’t you get out of
your comfort zone in a new relationship?
• If you can commit to working out a certain number of days each week then
why can’t you commit to reading a book or going to church a certain number
of days each week?
Knowing that the gym is just a place where you practice life, gives muscle-building and fat-
burning goals a fresh outlook.
Again, whatever your reasons for wanting a body that looks better than the norm, they are
probably noble and honorable reasons, and I support you and want you to have them all.
So now that you have opened your mind to the new realms of possibilities with your life, I
trust that puts the following information into context and that it can be a launching pad for
literally changing your life, not only inside the gym, but outside of the gym.
As you continue to read, I trust that you’ll maintain a teachable spirit and an open mind – as
you have already done – and use this information to build your body beyond its potential –
but then take it a step further and build your life beyond its potential! Will you do that for
me? Will you do that for yourself and your loved ones?
I trust you will, so let’s get into it.
4 FACTS YOU MUST
UNDERSTAND IF YOU’RE TO
BLOW BEYOND YOUR GENETIC
POTENTIAL
1. GROWTH IS NORMAL. There is a myth in life that states it’s normal to hit a plateau – I
disagree. Yes, it happens but that does not mean it’s normal. Life is not static, it’s dynamic
and it’s moving – you are either growing or you’re dying – there is no in between. To not
be growing is not normal and if you’ve hit a plateau in your muscle growth or fat burning
– I applaud you for acknowledging that this is a problem that needs to be fixed and I will
reassure you that it can be fixed. I hate the word maintenance – I hate it with a passion. To
me this means, “I just want to stay where I am at.” As you read through this report,
you’ll see that I’m going to do my best to weed out as many people as possible because
blowing beyond your potential life is only for the top 1% of society. I am not so naive as to
think that everyone wants to look and be better than the norm. My message is for those who
believe it is possible to blow beyond their genetic potential.
2. IT’S NOT YOUR FAULT YOU’VE HIT A PLATEAU. In fact, you had no other option
but to plateau! Please, don’t blame yourself for an extra second. Research and science
geeks claim: “It’s an unavoidable condition...” or “Everyone hits a plateau eventually...” I agree
with the nerds. Catching a plateau is like catching a virus - eventually it’s your turn. At
some point your gains have slowed - and you’re just like the other 99% of the world - myself
included. So congratulations... you’re normal! But who wants to be “normal” anyway? You
don’t want to look like a “normal” guy or gal—you want to look like something greater.
Well, you’re probably thinking how amazing it would be to blast through that plateau and go
beyond -- WAY BEYOND - your genetic potential. If you have ever wanted an awe-inspiring
one-of-a-kind body, well that’s normal too. That’s right: it’s normal to want something
beyond the norm.
3. I AM THE FACE OF MY MESSAGE. What in the world does that mean? I wouldn’t
expect you to listen to me or trust me if my message had not worked on myself. That’s
probably why I have a hard time respecting a T.V. show host (I won’t name him) who talks
about weight loss and writes books on weight loss but has about 30 lbs of fat to lose
himself! The 12 Untapped Targets are the same targets I used to climb from my plateau of
190 pounds to 210 pounds – nearly 20 new pounds of muscle - over the course of two years.
And it’s much more than your gym’s trainer certification program, which is nothing more than
a weekend course followed by a photo pasted on the gym wall.
4. DID YOU KNOW 95% OF PROGRAMS YOU’VE TRIED HAVE THE PLATEAU
BUILT RIGHT INTO THE PROGRAM? How do I know this? You see... unlike all those
self-proclaimed fitness gurus you run into online, my programs also comes backed by
science and REAL WORLD experience. In 2002, I received my Kinesiology degree from the
University of Western Ontario. Not some bogus online diploma mill or liberal arts degree. And
it’s much more than your gyms own trainer certification program, which are nothing more
than a weekend course followed by their photo being pasted on the gym wall. The science
of Kinesiology is more than a fancy word; it is a critical science of anatomy, physiology,
biomechanics and lots of other boring academic subjects. The University of Western Ontario
is a real university in London, Ontario, world-renowned for its cutting edge teaching on
the special science of maximizing your genetic potential, accelerating metabolism and
optimizing your growth hormones. You may have flunked science in High School or not
pursued a health and science degree, which is cool, but if you really want to know why
you’ve plateaued and why your body isn’t growing as quickly -- or at all -- you’ve got to know
how your body really works. Not only do I have four years of Kin, but I have also combined
that with six years of in-the-trenches, real-world training experience, young and old, male
and female, fat and skinny, plus I have clients from over 120 different countries following
my books - I guarantee I’ve worked with someone like you already. Back when I started I
was just applying what I was learning in Kin, but over the last eight years I’ve combined that
knowledge with what I’ve seen work over and over again while eliminating everything else.
It’s time to get into the science and break down the 12 Untapped Targets to igniting new
muscle growth for you - but first..
VISUALIZE FOR A MOMENT WHAT IT WOULD BE LIKE IF YOUR BODY HADN’T
HIT A PLATEAU...
Imagine what your muscles and body would look like each morning you woke up, got
undressed and jumped into the shower. Now visualize the delight on your husband or wife’s
face, staring at you from the bedroom – waiting for you to come back to bed!
Whatever image is capturing your thoughts, hold that image and soak in all the emotions and
feelings that come along with reaching that spot.
Now flip those thoughts around and feel all the emotions that go into having that goal out of
reach.
Now imagine all those limitations disappearing.
Find that place of confidence, pride, fulfillment and positive energy that comes from knowing
you’re about to unlock the gates that are paved with new muscle gains and will help you
blow beyond any limits that are holding you back from your dream body.
TO IGNITE NEW MUSCLE GAINS YOU MUST UNDERSTAND THAT YOU CANNOT
ISOLATE ONE TARGET – EACH ONE IS CONNECTED!
Let’s use this metaphor as an illustration...
I start a band with my very close fitness friends, Joel Marion, John Romaniello and Craig
Ballantyne. We’re called the Trend Setters. John’s on drums, Craig’s on bass, Joel is on lead
guitar and I’m on vocals. Our goal is to be world famous and have millions of screaming fans.
As a band, we are one unit, even though we play different instruments and have different
roles that contribute to the rate of our stardom. After a summer of sold-out concerts
(remember, I’m on vocals :)), John “Badass” Romaniello (his stage name) decides to stop
practicing his drums, not realizing the importance of the band improving as a unit, together.
Craigo Bally, the bass player, refuses to learn any other instruments and proclaims he could
carry the band to stardom with his bass skills alone. Super Joe Mario is convinced that
between my vocals and his mean guitar skills, we could team up with Justin Timberlake in
no time. Super Joe Mario doesn’t realize there are more ways to build a song than with just
two instruments, neglecting all the other sounds we could bring into our band in order to hit
the band’s full potential. Heart Throb Vinny D (that’s me) decides to try out some different
vocals completely unrelated to the band’s original success, thus neglecting the winning
factors that have always won over the crowds. He even tries to sing so loud that he ends
up drowning out some of the other key instruments. During every song he sings, the crowd
throws tomatoes at him and boos.
The next album for the Trend Setters flops and they become like every other band that
has accepted it as normal to hit a rut in their career. Eventually their success comes to a
complete halt while their manager reassures them that this is normal. By the way, the only
seven people in the audience were loyal groupies Six Pack Abs Expert, Arnel Ricafranca; Jon
“7 Minute” Benson; Mike “The Truth” Geary; Jeff “The Muscle Nerd” Anderson; Hot Mommy
and Diet Expert, Isabel De Los Rios; Adam “Bodyweight” Steer and super hyper Dr. Kareem
Samhouri. Thanks guys.
SO WHAT’S THE TAKE HOME MESSAGE TO THIS FICTITIOUS STORY?

Your body is like a rock band. Every unit is connected to the others and you cannot be
successful by isolating one unit in any shape or form. Every factor involved in the band
either increases or decreases its success. Each unit relies on the other and they are all
interconnected in some shape or form.
The previous metaphor will help you appreciate the importance of the 12 Untapped Targets,
which are more accurately 12 untapped factors.
I understand that the word target can imply that you can isolate each one but that is not
entirely true. Yes, you can and should isolate each target during different training phases but
the take home message is: Each anabolic target is interconnected with the others and each
target will have an effect on the other targets.
Igniting new muscle growth and blowing beyond your genetic potential boils down to these
12 Untapped Targets. If you’re emphasizing one more than another, you’ll be limited in your
growth. If you neglect a handful, your gains will be limited. If you are only unlocking 1 or 2
factors then, of course, you’re going to hit a rut and see your progress stall.
Basically, after reviewing these 12 Untapped Targets to muscle growth you’ll get an idea of
how far you are away from unlocking your full potential and then going beyond it.
If you’re currently only unlocking 2 or 3 pathways (most people are lucky if they are hitting
2 or 3), then consider that very good news because your body has a lot of room to grow.
If you’re currently unlocking 7-8 of these, then consider that good news, your body still has
room to grow as well.
Bottom line, until you unlock all 12 of these untapped targets to muscle growth, you’re
leaving a lot of your gains on the gym floor. I’m here to help you go beyond your genetic
potential.
Make it happen!
Vince Del Monte
INTRODUCTION TO
PHASEBUILDING
The Mechanism Behind Maximize Your Muscle & Blowing Beyond Your Genetic Potential
With the re-opening of my masterpiece muscle-building program, Maximize Your Muscle, I’m
going to help you add more lean muscle than you’ve been able to achieve before, and not
only hit your genetic limits but blow beyond them. I’m extremely excited about re-opening
this program for you because it’s already been followed by more than 5,000 students. For
the past few years I’ve worked on it and tweaked it to perfection through practice in my own
training, extensive education and through testing it with bodybuilding friends and private
clients.
This program takes everything I learned as an Honors Kinesiology graduate from Western
University and everything I’ve learned through practical application in the gym and combines
it into a program that takes you beyond your genetic limits – regardless of your age or
genetics.
PhaseBuilding Overview
This program is unique in three

MAXIMIZE YOUR
ways; it uses a specialized kind of MUSCLE PROGRAM
periodization that I call PhaseBuilding,
to create a 360-degree attack on 1. PhaseBuilding:
360-degree attack on
muscle gains. It targets both muscle muscle gains
hypertrophy and muscle hyperplasia,
2. Muscle Hypertrophy &
which we’ll talk more about in just a Muscle Hyperplasia
moment, and it uses 12 specific steps
to target specific responses from your 3. 12 Specific Steps to
target specific responses
metabolism, your nervous system and
your muscles.
I’ve used these techniques myself to experience the best muscle gains of my life and to do it
without the frustration and discouragement of hitting plateaus. This program is an improved
and far more effective version of a program I designed a few years back that helped me to
add 20 pounds of new muscle in three years. This is the programming that helped me climb
from 190 lbs to 210 lbs while keeping my abs in sight the entire transformation.
There are 12 steps or phases to this

program, each one aimed at what I
call your “untapped anabolic targets.”
These are very specific areas and types
of training that stimulate specific
responses from your metabolic system,
your nervous system, your hormonal
system and your muscles. When
used sequentially, they will blow your
expectations and your past results right
out of the water. If you’re only using one
or a handful of these methods, (which
you probably are currently) you’re not
seeing the gains that are possible for you.
But if you utilize all of them in a skillfully
organized fashion, by building each one
on to the other (PhaseBuilding), you will
be engaged in a 360-degree approach
to muscle building unlike anything you
have done before.
You Need to Understand a Few Things before You Begin
Before we talk more about the specifics of the program, you need to understand a few things
about all of those plateaus that have stopped or slowed you down before.
First, plateaus are not normal; growth is. Yes, we have all experienced plateaus and if you’re
doing the same thing all the time and expecting to keep getting results, you are going to
plateau. Our bodies adapt to what we demand of them and they do it quickly and efficiently.
However, a plateau doesn’t mean that you have reached your potential. It means what
you’re doing has reached its potential. Your body is perfectly capable of doing more, but
you have to know what to ask of it. Until then, you are going to be stuck in neutral. But neutral
is not normal and plateaus are not normal. Growth is normal. It’s always the next step, if you
just know what to do next.
Second, you have to understand that more than three quarters of the programs out there
have plateaus built into them. This is because they’re only designed to aim at a few anabolic
targets and because they are too linear. They are not designed to continuously demand more
from your body and in new ways, so your body eventually adapts. You can try adding more
weight, more reps and more sets, but you still stagnate if this is the extent of your stimulus.
Manipulating these variables will help you experience newbie gains at best.
My PhaseBuilding programming is specifically designed to constantly challenge your

body and to challenge it in different ways every month with each of the 12 phases. While
other programs have plateaus built in, mine has designed them right out of the picture.
The Double-Barrel Approach to Muscle Growth: Hypertrophy and Hyperplasia
If you have read my blog or followed my

website for any length of time, you’ve
heard me talk about muscle hypertrophy,
which most people just equate with muscle
growth. But it’s actually one of two types
of muscle growth. The other is hyperplasia.
In order to understand this program, you
have to understand what hypertrophy and
hyperplasia mean and how they work.
In the simplest terms, muscle hypertrophy

is muscle growth through the increase in the
size of your muscle cells, while hyperplasia
is muscle growth through an increase in the
number of muscle fibers. Hypertrophy = size
and hyperplasia = number.
There are actually two types of muscle hypertrophy. You can understand them best by
imagining your muscle cells as water balloons. If you want to make the balloon (muscle cell)
bigger, you can either increase the amount of water in it (cell volume) or you can increase the
amount of rubber (contractile proteins) in the balloon itself.
The first type of hypertrophy increases the amount of blood, and therefore water and
nutrients, delivered to and stored in your muscle cells. You experience this when you pump
out 50 curls and those muscles pop for a short time afterward. This is important because
research shows that decreased cell volume actually stimulates catabolism or muscle loss,
while increased cell volume stimulates anabolism or muscle growth.
The second type of hypertrophy increases the amount of contractile proteins in the cell walls,
actually enlarging those cells. This means your cells have more capacity and that with all of
those cells together, you see larger muscle. The type of hypertrophy you need to focus most
of your attention on is the second type, but you can see the impact that the two together can
have on your ability to gain.
Hyperplasia, on the other hand, actually increases the number of muscle fibers (where those
hypertrophied cells are located) in your muscles. The reason you haven’t heard that much
about hyperplasia is that it’s been studied far less than hypertrophy, especially in humans.
However, research on birds and other animals suggests that specific types of training can
increase the number of muscle fibers in two ways; by splitting existing muscle fibers and by
stimulating satellite cells around the muscle fibers to become new muscle fibers.
It doesn’t take a rocket scientist to see the potential of combining hypertrophy and
hyperplasia. First, you increase cell volume and increase cell size through hypertrophy and
then you increase the number of muscle fibers (and therefore the number of cells in those
fibers) through hyperplasia in a beautiful cycle of continuous muscle growth.
This program, by stimulating both hypertrophy and hyperplasia and attacking 12 separate
anabolic targets in successive phases is the most exciting thing I’ve done in my own training
and the most exciting thing I’ve introduced to you as well. It will blow your training right past
your plateaus and even your own genetic profile.
Another key aspect is that each phase scales up in volume and intensity over the first three
weeks and then backs off during the fourth week to allow your body to recover and achieve
supercompensation, which simply means to experience the training effect. Remember this
critical equation to growth:
Training + Recovery = Training Effect

Everyone understands the training and recovery part but if you’re not experiencing the fruits
of your labor then it means you’re failing to apply effective recovery protocols. When you
train, train, train, but never recover, you become weaker and smaller over time. When you add
in the perfect amount of recovery, approximately 1 week for every 3 weeks of hard training,
your body’s metabolic, hormonal, immune, and nervous systems get to recover and that’s
when you begin looking like a bigger, stronger and leaner version of yourself. PhaseBuilding
anticipates the need to recover before it’s too late so that you can make uninterrupted gains
all year round.
Keep reading as I lay out very specifically, each new step of the PhaseBuilding program, each
one aimed at a new anabolic target and a new level of muscle growth. This program will
change your mind about your potential and your limitations.
--> Click Here to Gain More Muscle in The Next 28-Days Than Most Guys Gained Last Year
UNTAPPED TARGET #1:
POSITIONS OF FLEXION
TRAINING
Positions of Flexion training isn’t a brand-new concept but it’s a concept that is the
cornerstone behind blowing beyond your genetic potential. My good friend Steve Holman of
Ironman magazine introduced it years ago. My friend and longtime mentor, Charles Poliquin,
is a huge advocate of POF training and writes about it often. And if you want to understand
the physics and biomechanics behind this method of training take the number one personal
training certification in the world, www.RTS123.com, which will blow your mind to pieces. But
many guys either have never heard of it or don’t really understand how and why it works. If
you are one of those guys, you’re about to get a crash course in kinesiology and educational
growth that will completely change the way you train to build muscle and the results you get
from your muscle building workouts.
Enter The First Phase of the Maximize Your Muscle Program:

Positions of Flexion Training Explained
The first phase of my 12-month periodized

muscle-building program, Maximize Your
Muscle, kicks starts with positions of flexion
training. In a nutshell, POF training is using three
specific and very different exercises to train each
muscle, targeting the fully-stretched position,
the mid-range position and the fully-contracted
position in order to develop the entire length of
the muscle.
The problem with a lot of programs and routines is that many of them are designed with a
shotgun approach to building muscle. You might be doing three different exercises for your
biceps, but unless you specifically target each flexion position, you’re likely overtraining one
part of the muscle and ignoring or under-training the rest of that muscle.
Creating a POF routine isn’t any more complicated than designing any other program; it’s just
more specific about targeting each motor unit in the muscle. For instance, a biceps routine
might be barbell curls for the mid-range move, incline dumbbell curls for the stretch move
and concentration curls for the peak-contraction move. As you can see, it isn’t complicated or
complex, but there’s a lot of science behind the method. That science is all about stimulating
all the fibers in a specific muscle and to strengthen them along their entire range of motion.
How POF Training Impacts Your Muscles and Maximizes Your Gains
Many years ago, Steve Holman was

frustrated by his skinny guy genetics
and limited gains from traditional
programs. He was a university student
at the time and took advantage of all
of the university’s available research
materials in order to find a solution to
his stagnant growth.
His first discovery was a study that

showed huge growth possibility from
fully stretching a muscle and then Steve Holman
forcing it to contract completely
immediately afterward. From there,
he did a great deal of research into how muscles work and grow at each flexion position.
He learned quite a bit by watching Arnold Schwarzenegger, who was already using a
form of POF training, with obviously incredible results.
Steve incorporated POF training into his own bodybuilding and went from 120 pounds to
200 pounds – 80 pounds of muscle gained! He’s been using and teaching POF training
ever since.
The Three Positions of Flexion and How They Work
The three flexion positions are the mid-range position, the stretch position and the
contracted or peak-contraction position, performed in that order. Each move builds on the
muscle response from the previous movement, so it’s essential to success that you perform
them this way. Let me explain each position, what it does to the muscle and which moves are
applicable to each.
The Mid-Range Position: The mid-range position is the

mass-gainer. This is because it uses heavy weights to target
and engage the majority of the fibers in that muscle. It also
engages several supporting muscles nearby. For instance,
dumbbell squats (a great mid-range move for the quads) also
employ the glutes, hamstrings, calves and lower back. These
mid-range, compound moves help you to build tremendous
size and strength, and engage most of the fibers in the muscle,
building the foundation for the remaining two moves.
The Stretch Position: The stretch position is so effective

because of what is known as the myotatic reflex. Deep inside
each muscle fiber is a structure called the muscle spindle. It’s
made up of fluids, muscle proteins and nerve receptors. One of
the fibers in the muscle spindle is known as an intrafusal fiber.
It’s not normally associated with muscle contraction because
its function is to relay information to the nervous system.
When you contract a muscle suddenly from its maximum

point of elongation or stretch, those intrafusal fibers send an immediate message to the
nervous system, almost a 911. The fully stretched position is the weakest one for any muscle
and the intrafusal fibers call for help. That help is delivered in a sudden burst of strength that
engages huge numbers of muscle fibers and in an area of the muscle that you normally don’t
demand very much from. You’re really going to feel these moves, especially having just done
a mid-range move for the same muscle. A good example of a stretch move would be incline
biceps curls or overhead triceps extensions.
The Contracted Position: The contracted position movements target the muscle with
resistance at the point of total contraction. An example would
be one-arm kickbacks for your triceps or leg extensions for
quads. What the contracted position movements do is finish
off the target muscle, really fatiguing those muscle fibers that
have been seriously activated by the two previous moves.
A Few Things to Note

Most people are weakest at either of the extreme ends of a
position – the stretched position and the peak contracted
position. This not only means limited growth in the muscle, but POF training is the
maximized vulnerability; vulnerability to both the muscle and
the adjoining joints. Training from these positions is the best first phase of my
way to strengthen those muscles and protect yourself from
injury.
Maximize Your Muscle
program because it is
I strongly recommend that dumbbell and barbell moves be
used for the mid-range and contracted positions, while cables simply one of the most
should be used for the stretch position movements. This
ensures maximum focus for the former and maximum range of effective and game-
motion for the latter. Because you’re activating so many of the
muscle fibers with this sequence, including those not usually
changing protocols
engaged, you are going to see a serious pumping effect during you can employ.
and after your workouts. You are only going to need one to two
sets of each exercise per body part because of the intensity
of the work you’re demanding and the activation of more than the usual number of muscle
fibers with each movement.
POF training is the first phase of my Maximize Your Muscle program because it is simply one
of the most effective and game-changing protocols you can employ. Once you have started
training each position of flexion, you will never settle for “partially” training your muscles
again. Instead of talking a “shot gun” approach to your exercise selection, the key is to know
exactly what muscle-building exercises classify as mid-range, stretched or contracted so
that your workout includes all three types of exercises for maximal muscle gains.
--> Click here to begin Maximizing Your Muscle Gains
UNTAPPED TARGET #2:
5-DAY FULL BODY TRAINING
Above, Untapped Target #1 – Position of Flexion Training, I laid out the first phase of my
masterpiece Maximize Your Muscle program, which uses three exercises per body part –
mid-range, stretched and contracted – to target unexploited muscle fibers and stimulate
phenomenal growth by training each muscle through its full range of motion.
Phase 2 of Maximize Your Muscle, 5-Day Full-Body Training,

expands on that principle and builds onto it an incredible
metabolism-boosting component that will fire up your
metabolism in much the same way as high-intensity interval
training does. This phase is not for the fainthearted, but it’s so
incredibly effective that the effort will be very worthwhile.
An Overview of 5-Day Full-Body Training

While Position of Flexion training is a split routine,
in Phase 2 you will be moving on to a full-body
workout. Even if you’ve done full-body training
before, this program is unlike most standard full-
body routines in a number of ways. The most
important differences are that, a) this routine
is designed to ramp up your metabolism for
incredible fat-burning and, b) this routine
continues the principle of training each body
part through its full range of motion. My 5-Day
Full-Body Training phase targets not only growth
and fat-burning, but endurance, conditioning and
improved recovery.
The Inspiration for the 5-Day Full Body Training Phase
Several years ago, renowned trainer Scot Abel introduced his game-changing program,
Metabolic Enhancement Training. Think CrossFit for bodybuilders. The program is essentially
a fast-paced circuit that incorporates both traditional and functional movements and utilizes
a variety of ranges of motion and planes to constantly stimulate new muscle fibers, trigger
an enormous metabolic boost and get incredible growth.
My 5-Day Full-Body Training phase takes those extremely effective components and
expands on them, making this one of the hardest and most effective protocols you will ever
use.
How the 5-Day Full-Body Training is Done

During this phase of the Maximize Your Muscle
program, you will train each body part five
times per week, but your routine for each part
will change from one workout to the next.
You’ll vary the loads, reps, sets and even the
order in which you do the exercises. You will
be challenging your muscles, recruiting new
muscle fibers and stimulating your neurological
system with a constantly changing,
unpredictable (to your brain and muscles)
routine that never gives your body a chance to
adapt and become complacent.
Why the 5-Day Full-Body Program is So Effective

Like I said earlier, this phase is like a strength-training version of high-intensity interval
training. HIIT works so phenomenally well because it keeps your body guessing, which
boosts your metabolism and keeps it revving for up to 48 hours. Because this workout is a
fast-moving circuit of constantly changing loads, time under tension and sets/reps, your
metabolism will get as much of a workout as your muscles. In fact, you do not do any cardio
during this phase of the Maximize Your Muscle program. That’s right, no cardio. This routine
is so effective at boosting your metabolism for maximal fat-burning that you can put your
cardio program on hiatus.
The Benefits of Both HIIT and Strength/Conditioning
Normally, your muscle-building workout and high-
intensity cardio are two separate workouts. You do one
to realize gains in strength and size and the other to
maximize your fat loss. With this program, you’ll get the
muscle gains you’re looking for and the metabolism
boost you need in the same workout, spending less
time and getting better results than when doing them
separately. You will also enjoy the other benefits of HIIT,
which include improved VO2Max, increased testosterone
production, better insulin regulation and steadier blood
sugar levels.
Don’t Worry – You’re Not Going to Have to Figure

This Out on Your Own
You’re probably thinking that the principles and results
of the 5-Day Full-Body training phase sound great – but
very high maintenance with a constant change-up of
sets, reps, loads, time under tension and order
of movements. Don’t worry about that. My only
purpose here is to give you an understanding of
this phase. In the Maximize Your Muscle program,
everything will be laid out for you step-by-step,
workout by workout. You’re not going to have
to reinvent the wheel or reconfigure everything
every time you walk into the gym. In fact, since
you will have a specific blueprint to follow and
will be skipping separate cardio sessions, you will
probably be in and out of the gym in much less
time than usual.
All Part of My 360-Degree Attack on Building Muscle and Burning Fat
As I have said many times, if you really want to see phenomenal results in either muscle gain
or fat loss, you can’t just take a standard, one-pronged, and head-on approach to your goals.
You have to attack that goal from every direction with a multitude of weapons. Whether it’s
working that one muscle its entire length from every angle or speeding up your metabolism
with several methods at once, intense results require intense, multifaceted programs.
The key to avoiding a plateau is to be constantly changing up the variables of your program.
The same thing is true of maximizing new muscle gains. If you give your body a chance to
adapt to the demands you make of it, your gains in both size and strength will be slow and
mediocre. The whole point of the way this program is designed is to change up not one,
but almost every variable on a regular constant basis. You never give your body a chance to
adapt to anything, which puts you in a constant state of metabolic transition.
Next, I will introduce you to the next phase of the Maximize Your Muscle program, Untapped
Target #3 – High Volume Training. It will add another level and another layer to your muscle-
building program that will blow your previous best results out of the water.
UNTAPPED TARGET #3:
HIGH-VOLUME TRAINING
I just explained that the first two phases of my new
Maximize Your Muscle program involve Position of Flex-
ion Training first and then 5-Day Full Body Training. Each
of these phases lasts four weeks, just enough time to get
the maximum adaptation of each phase and make the
most of the extremely important transitional period at
the beginning of each new method of training. Then you
quickly move on to the next phase right before you be-
come bored with the workout and hit a plateau, resulting
in frustration and throwing in the towel. That next phase When done
of the Maximize Your Muscle program is High Volume Training.
properly, high
The Misconceptions about High Volume Training volume training is a
A lot of bodybuilders, especially beginner to intermediate very effective form
lifters, will shake their heads when you mention high volume
training. Some of you are probably shaking your heads. Ev- of temporary
erybody knows you need heavy loads and low reps to see real
gains, right? That depends on what kind of gains you’re talking
overtraining that
about. If by gains you mean strength, then you’re not wrong. has been scientifi-
But for gains in size and definition, high volume training is the
platinum short-term method. cally proven
Many people talk down about high volume training because to produce
they feel that it, a) leads to overtraining and, b) becomes cata-
bolic very quickly. What they don’t realize is that when done
phenomenal
properly, high volume training is a very effective form of tempo- hypertrophy and
rary overtraining that has been scientifically proven to produce
phenomenal hypertrophy and definition. It is meant to be a definition.
short-term program.
The Masters of High Volume Training
Some of the greatest, most respected names in body-

building have sworn by high volume training. Vince
Gironda is considered the father of the method and was
using and teaching it fifty years before Charles Poliquin
discovered it. Arnold Schwarzenegger was one of the
best-known practitioners of high volume training.
High volume training has been around for decades, but

today’s researchers are still testing and proving its ef-
fectiveness. In 2012, a study published in the Journal of
Applied Physiology confirmed the superiority of high
volume training over heavy load/low rep training for
muscle hypertrophy.
The study found that 3 sets at 30% of 1RM to failure

produced greater hypertrophy than 1 set done at 80%
of 1RM to failure.
The reason for the effectiveness of high volume training

when it comes to hypertrophy is muscle fiber recruit-
ment.
Charles Poliquin explained the science behind high vol-

ume training really well in an article he did last year. As
he explains, motor units are recruited in a specific pat-
tern, from the smallest to the largest. “When lifting a light load to failure, the smallest motor
units that were initially recruited will become fatigued, producing less force or ceasing to fire
completely, at which point larger motor units will be recruited to sustain the lifting move-
ment. Theoretically, nearly all motor units will be recruited, trained and hypertrophied.”
The Keys to the Phenomenal Results of High Volume Training
The people who don’t believe in high volume training are correct; done improperly, it can re-
sult in overtraining and muscle catabolism. But these people are thinking of the type of high
volume training that meant marathon, 2-3 hour sessions of lifting. That is not what Vince Gi-
ronda, Charles Poliquin and I, with the Maximize Your Muscle program, are prescribing. Vince
Gironda made it clear that high volume training needed to be a highly aerobic, demanding
protocol. That means very short rest periods and workouts that are over in an hour or less.
With this type of high volume training, you not only have maximum muscle fiber recruitment,
but also maximum blood flow to the muscles and therefore cell swelling for incredible pump.
Lactic acid buildup is also increased for quicker overload without real overtraining.
This workout is so demanding on your cardiovascular system and your muscles that it’s a
metabolic booster rocket for faster fat loss, while you’re gaining size and definition. It’s de-
manding enough that it can be counted as a cardio session.
What Phase 3’s High Volume Training is Not

Although I’ve mentioned both Gironda and Poliquin, Phase 3 of Maximize Your Muscle is not
Girondi’s 8x8 training or German volume training. It is not 10x10 training. As Gironda said
himself, his 8x8 protocol is very much for the advanced bodybuilder.
“You have to build up to the stage where you can benefit from this extremely advanced form
of training,” Gironda wrote. “I doubt if anyone with less than two years of training experience
could benefit from this method.”
However, we will be using progressive resistance and a systematic, progressive, tiered pro-
gram to get you to that point. By the last week of Phase 3, you will be doing an 8x8 protocol
and seeing incredible results.
Be Forewarned
The entire Maximize Your Muscle program is for
guys who are serious about getting amazing
growth and committed to doing whatever they
have to do to (safely and healthfully) to realize
that goal. Phase 3 is one of the most demanding
phases in that it requires you to be diligent and
committed when it comes to sleep, rest and nutri-
tion. You need to prepare for that ahead of time
and make up your mind that this phase will be a
month of discipline and commitment. It will also
be a time of tremendous results.
Phase 3, High Volume Training, continues to build

on the concepts of using muscle and metabolic
confusion to boost muscle gain and fat loss and
quickly moving from one phase to the next before
that optimal transition period is over.
Maximize Your Muscle is hard work, it’s demanding

mentally and physically, and it requires motivation
and commitment. In return, it is the fastest, most
dynamic program for achieving amazing growth
and simultaneous fat loss.
UNTAPPED TARGET #4:
PRE-EXHAUSTION TRAINING
The fourth phase of my new Maximize Your Muscle Program
is called “Ripped in a Rush.” It will constitute the first cutting
phase of the program and it will employ two methods: cyclical
bulking and pre-exhaustion training.
If you’ve read my blog or watched my videos at all, you know

that I’m a huge advocate of cyclical bulking. The only way to
maximize fat loss without losing muscle and build muscle
without adding too much fat is to constantly change the game
as it’s perceived by your metabolism. The transition period
between cutting and bulking and back again is the important period in your entire program.
Cyclical bulking allows you to take advantage of that transition period and then move on
before your body adapts to it and muscle growth or fat loss plateaus.
Every fourth phase of the Maximize Your Muscle program is a cutting phase. You will be
bulking or building muscle for 12 weeks, then cutting for 2 to 4 weeks. This is the best way
to maximize your insulin sensitivity and it allows you to periodically cut any added body fat
as you go, rather than waiting until you’ve gained way too much fat and then having to go
through a long and grueling cutting phase.
However, when you’re cutting, it’s extremely important to continue hypertrophy training.
Many programs recommend bodyweight or circuit training during cutting or they focus on
strength training during a cutting phase. Both of these methods are counterproductive. With
bodyweight or circuit training, the loads are too light to sustain the muscle mass you’ve
worked so hard to gain during bulking. With strength-training, there isn’t enough time under
tension, muscle fatigue or metabolic burn to achieve any real fat loss.
Pre-exhaustion training is the answer to not only sustaining, but building muscle during a
cutting phase while still losing fat.
Pre-Exhaustion Training Explained
You can’t have growth

without fatigue.
There is no muscle
fiber repair if there is
no muscle fiber
damage.
Pre-exhaustion training is most commonly used by guys who are focused on a few lagging
body parts. It’s an extremely effective way to really target a muscle that’s just not developing
in line with the rest of your body or that’s been resistant to growth in general.
The way pre-exhaustion training works is that you do a specified number of sets of an isola-
tion move targeting a specific muscle and then after a very short rest period, you do a com-
pound move for that muscle.
When you’re doing a compound move, the target muscle gets a huge assist from the sup-
porting muscles nearby. For instance, when you are doing a bench press for your chest, your
pecs are getting help from your delts and triceps. Because the delts and triceps fatigue be-
fore your pecs, you never really fatigue your pecs with the bench press; you have to do an-
other exercise to get there.
With pre-exhaustion training, you do an isolation move first to pre-exhaust that target mus-
cle, so when you do the compound move, that muscle fatigues about the same time as (or
sooner than) the supporting muscles. For instance, you might do cable crossovers for your
pecs, followed by the bench press, biceps curls followed by chin-ups or leg extensions fol-
lowed by barbell squats.
Pre-exhaustion training
Why Pre-Exhaustion Training Is So Effective
also keeps your
You can’t have growth without fatigue. There is no
muscle fiber repair if there is no muscle fiber damage.
metabolism hopping
By doing an effective isolation move first, you ensure
maximum fiber recruitment and fatigue for your target
because of the demands
muscle once you move on to the compound movement. you’re placing on the
Pre-exhaustion training also keeps your metabolism muscle and the short
hopping because of the demands you’re placing on the
muscle and the short rest periods between isolation and
rest periods between
compound moves.
isolation and
A Couple of Precautions compound moves.
That rest period is especially important when you are using pre-exhaustion training because
the whole point is to go into that compound move with the target muscle already fatigued. If
you do that isolation move and then give the target muscle enough time to start recovering,
you have just wasted your time, energy and hard work.
You also need to be aware that you will probably need to reduce your normal loads when it
comes to your compound moves. Remember that your target muscle is already somewhat
fatigued and you’re not going to be able to lift the same load and still maintain proper form
and utilize enough time under tension. You don’t want to go too light, but you will need to
drop some of the weight during this phase but just on the compound moves.
Changing Your Methods, Changing Your Results

Those of you who know me know that I love Albert Einstein’s quote that the definition of
insanity is doing the same thing over and over again the same way and expecting different
results. Sometimes we get so caught up in doing things the traditional way or the way we’ve
always done them that we don’t realize that it’s the cause of repeated plateaus and increas-
ing frustration.
If you think about it, why would you spend six months building muscle and then four months
or so working your butt off and staying hungry to lose all the fat you added on with that
muscle? And why should you be willing to give up some of that hard-earned muscle while
you’re losing the fat?
The typical bulking/cutting cycle is too long on both sides. The bulking phase goes on too
long, well past the metabolic transition period, so you usually face one or two plateaus and
far too much fat gain. Then you go on a cutting phase that is also too long and run up against
a plateau or two there. Instead of plugging away as you have been, you should be forcing your
body to transition again. That gets you off of what I call the hamster wheel of bulking and
cutting where you gain too much fat during bulking so you kill yourself losing it, but then you
lost muscle during cutting and have to kill yourself getting it back.
Phase 4 of Maximize Your Muscle embodies the principle of working smarter in order to keep
your muscles and your metabolism on their toes. Not only does it facilitate fat loss without
sacrificing muscle, it makes it possible to continue adding muscle while you’re losing fat.
--> Start Adding Muscle While You Lose Fat
UNTAPPED TARGET #5:
WAVE LOADING
Wave loading has been around for 60+ years and originat-
ed in Eastern Europe in the ‘50s and ‘60s, but it’s still one
of the most underutilized forms of training in bodybuild-
ing.
The Traditional Method of Periodization

and Why It Continuously Stops Working
The main reason for this is that the majority of bodybuild-

ers automatically approach plateaus and neuromuscular
adaptation to their workouts by varying one of two things:
either their loads or their volume. They either increase the sets/reps, maintaining the same
load or they increase the load while decreasing the number of sets/reps they’re doing. In ef-
fect, this approach to training is waiting for your neuromuscular adaptation to catch up to the
work you are doing.
Now, you might be a guy who’s been working out for a year or less and thinking, “But this is
working great for me, Vince.” Well, that might be true, but it’s because everything works for a
beginner; for a while.
The thing is that your neurological system adapts very quickly to your set/rep patterns. In
fact, with most bodybuilders that adaptation will occur within about six workouts. For ad-
vanced bodybuilders, guys that have been training for more than four years, that adaptation
can occur within three workouts. Once that adaptation happens, you’re wasting your time
continuing with the same routine because the intensity is just not there, and it’s intensity that
spurs growth.
It’s All About Intensity
Wave loading trains your
A lot of guys make the mistake of defining intensity as
how hard they are working, but the intensity of your
neurological system by
workout is actually defined by how close you are to your “tricking” it into adapting
1RM. That’s why, when the scientific community talks
about intensity, they talk about heavy loads. This is why to an exercise before it
wave loading is such an effective method.
really needs to.
Going Proactive by Training Your Brain
With wave loading, you actually train your

neurological system itself. The body has
certain mechanisms in place to protect
it from injury. It’s those mechanisms that
determine how much you can lift in your
workout. Your brain has a set point at
which it decides that you’re at risk of hurt-
ing yourself and at that point, it’s going to
send a message to the given muscle that
it’s done (which is why you have a 1RM – 1
rep max).
Wave loading trains your neurological

system by “tricking” it into adapting to an
exercise before it really needs to. There are
a few different wave loading protocols to
accomplish this, but I’ll just give you two
common examples. One uses a heavier
single set first and the other uses a series
of waves of the same exercise, changing
the reps and loads between each set to
keep that neurological adaptation in play
and increase the intensity of the exercise.
What Wave Loading Looks Like
For the first method, let’s say that you can typically bench press 110 pounds for 5 reps. With
wave loading, you might start with a set of 140 x 3. Your brain starts sending messages to
your muscle that you’re about to lift 140 pounds on your next set. That message translates
to more muscle fibers being recruited and more motor neurons being fired in preparation to
protect the muscle from potential injury.
But instead, you lighten the load on the bar to your normal 110 pounds. Because your muscle
has more resources (more muscle fiber recruitment and faster firing of motor neurons), you
are able to lift that 110 pounds beyond your usual max of 5 reps to 6-7 reps. You’re basically
tricking your neurological system into preparing for a heavier load and then taking advantage
of that over-preparation to lift more than you are normally able to lift. That 110 pounds actu-
ally feels much lighter than usual when it follows a 140-pound set and so you’re able to do
more reps than you could before. On top of that, when you lift that 140 pounds the next time
that’s going to be easier as well.
The second method of wave loading is one that I’ve used
quite a bit. Typically, it is a series of 8-6-4 waves. Neural ad-
Intensity
aptation occurs when you’re working at between 90-150% of
your 1RM and doing low reps of between 3 and 5. By repeating
doesn’t lead
this 8-6-4 series 2-4 times and increasing the lightest load to overtraining;
volume does.
each time, you keep the neurological adaptation process in
play, increasing the intensity of the exercise and increasing
your 1RM.
Let’s use the bench press an example again. For the first
wave, you do 8 reps at 100 pounds, 6 reps at 105 and then 4
at 110, with a fairly long rest period between each one. But in the next wave, you start out at
8x105 and then go to 6x110 and 4x115. For the next wave, you repeat the pattern, starting out
now at 8x110, then 6x115 and 4x120. Beginners and guys that have been training for less than
a year or so might do two waves, while intermediate and advanced athletes will do 3 or 4.
No, You Will Not Be Overtraining

One of the questions bodybuilders typically ask when learning about wave training is, “Isn’t
this going to lead to overtraining?” The answer is no. Intensity doesn’t lead to overtraining;
volume does. Wave loading is only used with one or maybe two exercises in a given workout,
that’s it. In one workout you might target the chest by doing a wave on the bench press. The
next workout, you might target the biceps by doing a wave with the biceps curl and so on.
Wave loading is the most effective and safe way to increase strength, explosiveness and
work capacity, all at the same time. It’s one of the best techniques I know for strength and
most guys are not taking advantage of it. Phase 5 of Maximize Your Muscle, over four weeks’
time, will see you realizing gains in all three of these measurements that might take months
with more traditional periodization.
--> Click Here To Ride The Wave to Faster Strength Gains
UNTAPPED TARGET #6:
UNILATERAL TRAINING
During the course of the previous phases of the Maximize Your Muscle program, we will have
worked mainly on strength and size through high-intensity training, pre-exhaustion training,
five-day full body training and other specialized techniques. All of these will help you to see
serious gains in size, strength and definition, as well as improved training of your neuromus-
cular system.
By the sixth phase, though, it’s safe to assume that you

will begin to see some structural imbalances and lagging
body parts. We all tend to favor the left or the right and
our muscle pairs are never 100% identical in strength, size,
function or form. Phase Six is the point at which we ad-
dress those differences and focus on structural balance.
Consider this an automobile tune up after a long road trip.
We’re going to do that through single-limb or unilateral
training.
You might not even realize where your imbalances are until you start doing some unilateral
exercises. Very often, unless there’s a really noticeable difference in the size and shape of the
two muscles in a pair, you might not be aware of the difference in strength. Doing a phase of
unilateral work is a great way to “take inventory” of individual muscles and target the ones
that need the most work.
Targeting your weaker sides with unilateral training isn’t just about having equal strength
between the left and right muscles. It’s about achieving symmetry and balance in your phy-
sique, which is just as important as size and definition.
There are several benefits to unilateral
training. Here are the key points:
Focus on Form
One of the most important benefits of uni-
lateral training is that working one muscle
at a time, for instance, the left and then
right biceps, means you are completely
focused on that specific muscle. That
means you can really pay attention to form
and concentrate on perfecting it. This can
be hard to do when you’re working with a
barbell or doing bilateral moves on cables
or machines. This is really going to pay off
later on when doing bilateral moves, as im-
proper form with one muscle is one of the
causes of imbalance.
Strengthening of Your Joints
Unilateral work also trains your joints much better than bilateral moves do. When you are
working with a dumbbell instead of a barbell on your bicep curls, your shoulder, wrist and el-
bow joints have to work much harder to keep that weight steady. The cartilage in these joints
is really going to benefit as much as the muscles will.
Incredible Core Work – Particularly of Underworked Core Muscles
Most people don’t think about core training when they think
about unilateral or single-limb exercises, but unilateral work
does require a lot more from your abs if you are focusing on
form and posture (as you should be). Specifically, you have to
really work on the stabilizing and rotational muscles in your abs
to keep your body from twisting or leaning to one side as you
work the specific muscle.
Believe me, this will be as much of a workout for your abs as if you were actually targeting
them, and in some ways, it may be even better. This is because we tend to focus on up and
down movements when we work our core muscles, leaving the deeper rotational and stabi-
lizing muscles almost untouched. Unilateral exercises force those muscles into action, giving
you not only improved core strength but better definition.
Plateau Busting, Continued
Changing up your routine to working on single-limb exercises means that you are taking
advantage of that powerful transitional period yet again, keeping your body guessing and
your metabolism on its toes so that you can breeze right past potential plateaus. As I’ve said
numerous times, you have to keep changing your program and playing with one or more
variables in order to avoid the plateau that comes from working past that adaptation point.
That’s why the Maximize Your Muscle program is all about change; moving quickly from one
phase to another before your metabolism and your muscles have a chance to get accus-
tomed to your program. Four week phases ensure that all but the most advanced bodybuild-
ers will be in a constant state of adaptation.
Injury Prevention
When one muscle (either the left or right) is stronger

than the other, it doesn’t just affect how your phy-
sique looks or how much you can lift. It also puts you
at higher risk of injury no matter what exercise you’re
doing. The weaker muscle is susceptible because you
may demand too much of it or overwork it. The stron-
ger muscle is at risk because it may have to compen-
sate for the weaker. Either way, you risk injuring the
joints, tendons and ligaments that support those
muscles. Bringing up that lagging muscle reduces the
risk of hurting yourself and putting you out of com-
mission for a while.
More Muscle Fiber Recruitment
Unilateral movements also stimulate better muscle fiber recruitment, not just from the
muscle that’s doing the work, but from supporting muscles as well. When you don’t have the
opposite muscle to help with a movement, the supporting muscles nearby are called into
play to a greater degree than with bilateral moves. This means improvement in those sup-
porting muscles while you’re doing extremely effective moves with the target muscle.
By the time you get through this phase, you will be much more aware of your strengths and
weaknesses and most of those weaknesses will have been corrected. You will also have a
stronger core, will have improved any form issues and your body will have a more balanced,
symmetrical appearance. You will go into subsequent phases stronger, larger and with a
greater awareness of your individual muscles, all of which will contribute to even greater suc-
cess and better gains as we move though the rest of the program.
--> Correct Your Imbalances for Appealing Aesthetics
UNTAPPED TARGET #7:
HIGH-FREQUENCY TRAINING
The whole point of the Maximize Your Muscle program is to blast
right past adaptation before your progress has a chance to pla-
teau. The program is carefully designed so that you spend four
weeks in a phase that specifically targets one particular method
or result and then move into something completely different
before your body has a chance to adapt to the work you’re de-
manding of it.
I’ve emphasized over and over again for years that in order to
continue getting great results, you must continuously change up
at least one of the variables, whether it’s volume, intensity, load,
frequency or something else, in order to avoid a plateau that will
frustrate you and slow your progress.
Each phase is
The downside of having to do that is that many guys carefully designed
aren’t sure what they should change next in order to
achieve this, so they take the approach of throwing to play off of
things up against the wall and seeing what sticks. They
increase load for a week or two and when that doesn’t
what you have
do it, they switch from splits to a full body routine and so
on. This random approach not only takes a huge amount
been doing and also
of time and energy, it also wastes the potential of the play into the phase
methods that are being tried.
that’s coming next.
The great thing about Maximize Your Muscle is that you
don’t have to try to figure out what to change next. All of
that work is already done for you and it’s done strategi-
cally. Each phase is carefully designed to play off of what
you have been doing and also play into the phase that’s
coming next. It takes advantage of what you did last
month and are about to do next month with your metabolism, your muscles and your Central
Nervous System. There’s nothing random about it.
In this phase of the program, the purpose is to retrain your Central Nervous System and
speed up recovery. We do this through high-frequency training.
An Overview of High Frequency Training

High-frequency is one of the most underutilized protocols in bodybuilding. We’re so condi-
tioned to believe that lifting heavy and taking several days to recover is the best way to see
serious results; that low-weight/high-rep programs are a waste of time. Traditional thinking
also says that training the same body part too many times in a given week hampers recovery
and results in overtraining.
However, when done correctly, high-frequency training has been proven to get excellent
results, without overtraining, and to improve your performance when you go back to heavy,
less-frequent lifting.
The Research on High-Frequency Training

In 2010, Burd, et al found that lifting lighter weights actually resulted in better protein synthe-
sis. They evaluated two groups of lifters; one group doing four sets to failure at 30% of 1RM
and the other group doing four sets to failure at 90% 1RM. The group lifting less showed bet-
ter protein synthesis overall.
Another study, published in the Journal of Physiology in 2003, showed that muscle stem
cells are replenished by Mechano-growth factor or MGF. Each time you sufficiently stimulate
your muscles, a shot of MGF is released to repair and grow those muscle cells. It just makes
sense that stimulating those muscle fibers more frequently results in more MGF being re-
leased and greater muscle growth.
Additional Benefits of High-Frequency Training

One of the other many benefits of high-frequency training is that it trains your body to recov-
er more rapidly. Your Central Nervous System is designed to help your muscles recover based
on a timetable that you set yourself. If you train a body part once every seven days, that mus-
cle will recover in seven days. If you train it every three days, that muscle will recover in three
days. Your brain expects you to stick to a routine or a schedule and that’s what it prepares
for. The interesting thing about this is that if you train each body part 3x a week during this
phase, your mind and your muscles are still going to be on that schedule once you enter the
next phase of heavier, less-frequent lifting. This means that those heavier weights are going
to be easier and that you’re actually going to be able to lift heavier than you were previously.
Although there isn’t as much research on high-frequency training and metabolism as there is
on muscular response, there is evidence that high-frequency lifting improves the testoster-
one-cortisol balance and insulin response, which not only helps growth but also fat loss, so
you may continue to see fat loss progress during this phase, if that’s one of your goals.
High-Frequency Training Must Be Done Correctly

The goal of
In order to maximize the benefits of high-frequency training,
you must do it properly. That means working at the correct high-frequency
intensity. If you don’t reduce the intensity of your workout,
your body won’t recover properly from the last workout or training is not
each subsequent workout. Essentially, you will overload your
CNS and burn out.
strength –
faster recovery
You’ll be changing the sets/reps from one workout to the next
and never lifting anything less than 6 reps. This keeps the and size are the
intensity level low enough to prevent taxing your CNS, but still
ensures that you get that stimulation that prompts new stem goal.
cells and faster recovery.
Each workout in this phase is designed to stimulate the muscles just enough to prompt that
MGF response and stimulate the growth of new muscle stem cells, without getting anywhere
near training to failure. With each workout, your body recovers faster, yet you’re not working
at a level that makes overtraining a danger. Typically, you will be pretty sore the first week,
less so the second week and by the third week you may not experience any soreness at all.
This is because you are recovering faster and this recovery will go with you into the next
phase as well. That’s going to mean an easier time of lifting heavier weights and an opportu-
nity to see serious gains in both strength and size.
The goal of high-frequency training is not strength – faster recovery and size are the goal.
Strength is improved when you move back to the heavier weights, very often heavier than
you were lifting before the high-frequency phase.
UNTAPPED TARGET #8:
BODY-PART SPECIALIZATION
TRAINING
Each phase of my new Maximize Your Muscle program is care-
fully chosen and just as carefully scheduled to target a specific
goal or solve a specific problem with a very specific plan. Phase
8 of the program is a problem-solver and it’s a powerful one.
The Problem: Steady, All Over Body Gains Will Eventually Stall
Guys at every level of training eventually (and periodically)
experience lagging body parts. Whether it’s because of your
program or your genetics or both, you’ll always see certain parts
developing at a slower pace than the rest of your body.
Intermediate and experienced bodybuilders also have the addi-

tional problem that their bodies eventually become resistant to
full-body gains. They’re simply lifting too heavy and at too high
an intensity for their bodies to continue to develop at the same
pace they did in the beginning. It’s too much for the central
nervous system or their metabolism to get the same all-over
results they got when they first started lifting.
What these guys find is that they’re now seeing spurts or waves of growth. Where they used
to see gains one pound at a time, from one week to the next, they’ll now see gains of 3, 5 or
even 10 pounds in spurts.
For both of these situations, body-part specialization training is a killer solution.
Why Body-Part Specialization Training is the Answer
When you focus on one specific body part and subject it to a short-term program of serious
training, you can change the way your entire body looks, without bulking and without seeing
gains anywhere else. Look at it this way, when you’re already big, gaining two to three pounds
of muscle overall isn’t going to be very noticeable. But when you add two to three pounds of
muscle to your arms, this is immediately noticeable.
This is why movie stars train their shoulders, upper chest and arms so heavily when they’re
getting in shape for a film. They know that small gains in these areas can make them appear
to have 20-pounds more muscle overall.
The other exciting thing about body-part specialization training is that your body’s recovery
resources are all channeled toward that one specific area. While you don’t stop training the
rest of the muscle groups while you focus on your arms, shoulders or whichever area you
choose, you do decrease the intensity of your work on the rest of the body. By doing this your
body is able to focus recovery in the area that’s working the hardest. This is why you’ll see
gains in size much more quickly.
Body-Part Specialization Training Done Right

Like any very specific method of training, body-part spe- To ensure that you’re
cialization training has to be done properly in order to be
effective as well as safe. There are also several ways to
giving 100% to your
make it easier to incorporate it into your program. specialization routine,
First, as I said a moment ago, you need to tone down the prioritize it on your
intensity on the rest of the body while you focus on your
chosen body part. I strongly suggest you choose your schedule.
weakest link, whatever it may be. Maximize Your Muscle
includes specialization routines for the shoulder and v-ta-
per, the biceps and the chest, because these are the areas most guys typically want to target.
To ensure that you’re giving 100% to your specialization routine, prioritize it on your schedule.
Make it part of your first workout of the week and make your specialization part the first part
of your workout. You also want to prioritize that part as far as frequency and volume – you hit
it harder and you hit it most often.
What to Expect
Aside from the results that I’ve already explained, there are a few other things you should be
expecting and ready for when you get started on body-part specialization.
First of all, you’re going to be worn out. This is a tough workout. You don’t coast through this
one. It’s not the type of workout where your attention can wander in different directions; it’s
hard. You’re going to feel like you are overtraining, but remember that all of your recovery
resources are being directed at this area of your body. You’re not actually overtraining. How-
ever, you are going to feel it. For example, if training your arms, they will feel like they’re go-
ing to fall off. If training your chest, it will feel like someone hit you with their car. As with all
new routines, things will get better but prepare for it to kick your butt in the beginning. You
will need to follow this kind of one-part focus with a period of deloading to allow that super-
recovery process to take place.
Worth It Many Times Over
Like I’ve said, this is a tough phase and you are going to be working hard and feeling rough.
But the results will be so worthwhile.
If you’ve been training for two, three or more years, you already know the frustration of work-
ing full-out for weeks, only to gain two or three pounds of muscle that you can’t really see.
When I was a skinny guy, a two-pound gain in lean muscle mass was immediately apparent.
Now, a two-pound gain overall would go completely unnoticed. But a two-pound gain in my
chest makes a huge difference.
Whether you’re facing the typical (and almost perpetual) problem of a lagging body part or
you’re an advanced lifter who’s tired of working for almost invisible gains, body-part special-
ization is a way to see serious change in a very short time. It’s also a great way to change up
your routine and have a little fun and excitement in the gym. Focusing all of your attention on
one body part gets you interested again. It’s actually fun, despite the hard work.
Nobody ever said that being a serious bodybuilder means you can’t have any fun.
UNTAPPED TARGET #9:
ADVANCED BODYWEIGHT
TRAINING
Every sequential step of the Maximize Your Muscle program,
every new phase, is one piece in a carefully designed jigsaw
puzzle. Each phase is a different type of specialized tool
that, used in sequence or in conjunction with the other tools
(phases), will attack every area of your bodybuilding. While
the overall goal is incredible muscle gain, each phase has a
different method by which it addresses more specific goals
– such as creating symmetry, boosting recovery or increasing
strength or explosiveness.
Phase 9 of the Maximize Your Muscle program is all about

advanced bodyweight training and its specific targets are increasing strength and endurance
and boosting recovery. Notice that I said this is advanced bodyweight training. Bodyweight
training gets a bad rap because people think that it doesn’t do anything for you as far as size,
at least not if you’re an experienced bodybuilder. Why would you (as a 200-pound guy) push
200 pounds when you can press 250?
An Overview of Advanced Bodyweight Training

The fact is that our bodies adapt in different ways to different stimuli and those different
types of adaptation might not seem to increase your size, but they do lead to growth in the
long run.
Back in 2002, a study was published in the European Journal of Applied Physiology that
explored the strength-endurance continuum or the point at which a workout goes from
building strength and size to being an endurance exercise. What the study showed was that
bodyweight exercise may not result in size gains on par
with weighted workouts, but it does increase strength Bodyweight training
and endurance, which improves your performance during
your weighted workout, and that leads to increased size.
isn’t as good for gains
Another thing they showed was that the right bodyweight as lifting weights, but
exercises also boost your recovery time, which also gets
you better results from your weighted program. when done correctly,
Bodyweight training isn’t as good for gains as lifting it improves your en-
weights, but when done correctly, it improves your endur-
ance and your recovery rate so that you can realize better
durance and your
gains in size from your weight-lifting program. In the four recovery rate so that
months leading up to the World Fitness Model Champion-
ship, I did 200 push-ups and 50 pull-ups every single day you can realize bet-
and saw incredible changes in my arms, chest and back.
ter gains in size from
How to Do Advanced Bodyweight Training your weight-lifting
The study by Campos, et al and my own personal expe- program.
rience as a bodybuilder and a mentor have shown that
performing advanced bodyweight moves in the 13 to 20
rep range are best for experiencing serious improvements
in strength and endurance and in shortening recovery
time. But you don’t have to limit your results to strength,
endurance and recovery. By carefully choosing the moves you do, you can also work on size
and definition. In just a bit, I’ll share the top 20 moves for building mass with advanced body-
weight training.
Notice that I said “advanced” bodyweight training. I’m not talking about calisthenics or a
handful of moderately enthusiastic push-ups and chin-ups. I’m talking about serious work
here. You will feel it and you will earn your results.
Advanced bodyweight training isn’t just a standalone tool – it’s great to use as a finisher and
is an excellent way to incorporate pre-exhaustion training or to use alongside high-frequency
training. If you’re seeing imbalances, single-limb bodyweight training is awesome for cor-
recting imbalances. You can also eventually start doing loaded moves like dips, chin-ups and
pull-ups, using a dip belt or a weighted vest to keep the adaptation process moving.
THE TOP 8 ADVANCED BODYWEIGHT MOVES
These moves aren’t in any particular order. Each of them is an extremely effective move for
certain body parts and should be incorporated into your advanced bodyweight workout ac-
cording to the areas you want to really focus on.
Chin-ups or pull-ups – great for getting fast results on

the biceps and lats.
Inverted rows – target the mid-back and also the delts,

depending on the positioning of the elbows.
Push-ups and Planks – some of the best moves for

core strength and abs, if done properly, while targeting
your biceps, triceps and chest.
Back Foot Elevated Split Squats – blast your quads

with this move.
Single Leg Hip Thrusts – really effective for the glutes.
Side Planks – one of the few moves that focuses al-

most entirely on the obliques.
Hanging Leg Raises – this move is one of the reasons I

say we’re talking about advanced bodyweight training.
This is a killer for the abs and not for the beginner by any
means.
Glute Ham Raises – hamstrings and glutes.
Don’t underestimate the impact that advanced bodyweight training will have on your phy-
sique. It’s not only going to force your body to adapt to yet another form of stimulus, it’s also
going to give you a huge increase in stability, strength and endurance, which means you’re
going to start getting even better results with your weighted moves.
UNTAPPED TARGET #10:
PLYOMETRIC TRAINING
If you’ve been reading closely so far and understanding the
concepts of my new Maximize Your Muscle program, then
you’ve probably noticed several patterns by now. Each separate
phase is four weeks of change and adaptation that boosts me-
tabolism, stimulates new muscle growth and challenges your
central nervous system.
All of these phases target a different goal, whether it’s strength,

mass, fat loss or endurance. However, they all work together to
get you to one goal; massive muscle gains and serious fat loss.
Most programs will get you to one or the other, sending you
on extended cycles of bulking and cutting. This one accomplishes both by using advanced
methods that keep your body guessing from one phase to the next and challenging your cen-
tral nervous system to adapt to each one.
Train Your Brain, Change Your Body

This phase of Maximize Your Muscle is all about plyometrics. If you’re not too familiar with
plyometrics, don’t confuse it with isometrics. Isometrics is all about stillness; plyometrics is
all about movement. The purpose of plyometrics in this phase is to a) increase explosive-
ness and b) train your central nervous system.
In several other posts in this series, I’ve talked about how you can use certain protocols to
train your central nervous system to increase muscle fiber recruitment, speed recovery and
increase motor neuron stimulation. This is another one of those phases, but the end goal is to
use these neuromuscular changes to increase your explosiveness like never before.
An Overview of Plyometrics
Like I said, plyometrics is all about move-

ment. There are a million ways to incor-
porate plyometrics and a million ways
to design a program to use it, but it’s all
based on some simple guidelines. Plyo-
metrics are simple, compound move-
ments of explosive energy. You might do
vertical jumps, box jumps or even throw-
ing and catching a medicine ball. The
goal is to stretch and then contract the
muscle in an explosive movement, rest
for a very short period of maybe ten to
twenty seconds and then do it again.
If this sounds like an aerobic workout, it

is to an extent, but that’s only peripheral
to the main point. Plyometrics stimulates
the brain to fire off motor neurons more
rapidly and recruit more muscle fibers in preparation for your next jump or throw. In essence,
your brain says, “Get ready, he’s gonna do that crap again.” This increased communication
between your brain and your muscle fibers also improves your neuromuscular coordination,
but in recruiting more muscle fibers and involving more motor neurons, you’re doing incred-
ible things for your explosiveness and for muscle gain.
Taking Advantage of the Stretch-Shortening Cycle

A lot of the best research on plyometrics is focused on what’s called the stretch-shortening
cycle. Basically, when your muscle is in the stretched position of an explosive move such as
a vertical jump, the muscles and tendons store energy to prepare for the next contraction or
explosive move. That’s the “get ready” command I just mentioned. The result is that when
you take that second (or third or fourth) jump, you’ll have much more power than you would
have if you just jumped up without stretching that muscle first.
That storage of energy doesn’t last long, so you have to move fast between reps in plyometric
training. If you remain in the stretched position for too long, it’ll just dissipate as body heat.
For this reason, rest periods must be very short. Try this yourself; have a friend eyeball your
height on a cold vertical jump, then rest a full 30-45 seconds and jump again. This time, rest
only ten seconds before you jump. That third jump is going to be higher than the second.
How to Incorporate Plyometrics
As I said, there are several ways to work plyometrics into The more effort you
your program. One of the best ways is to do lower-body
plyometrics in between regular upper body sets and vice put into the move, the
versa. The rest period for your regular sets is just enough
time to get in a set of plyometric moves. Some guys prefer more muscle fibers
to focus solely on plyometrics on given days, maybe two
to four days a week for a few weeks.
that will be recruited
and the more energy
Regardless of how you choose to incorporate plyometrics
and which moves you decide to utilize, there are certain that will be stored in
guidelines you need to follow.
those muscle fibers to
Form is just as important with plyometrics as it is with
any other exercise. Not only is proper form a safety mea-
help you do it again.
sure, but proper form and posture will also ensure that
you’re giving your core a good workout. If you think
about movements like side stepping, throwing, catch-
ing and jumping, they all require help from your abs and
back in order to have enough power to complete the
move and enough stability to complete it safely.
Don’t let that happen. Keep your focus, and demand

proper form from yourself on every rep. The more effort
you put into the move, the more muscle fibers that will
be recruited and the more energy that will be stored in
those muscle fibers to help you do it again.
When you’re starting out, your intensity level should be

lower than you think you can handle. You can start with
side to side jumps or vertical jumps and then move on
to box jumps and other more demanding moves. As
you continue through the phase, you can also decrease your already short resting time be-
tween sets.
Like all of the other phases in Maximize Your Muscle, this is an advanced method of train-
ing and it is hard work. Please don’t underestimate the effort that you’ll have to bring to the
program. By the same token, don’t underestimate the incredible results that you’ll get from
that effort.
UNTAPPED TARGET # 11:
HIGH-DEFINITION TRAINING
This phase of my Maximize Your Muscle program is
one of several phases that have fat loss as its primary
goal. Some phases are geared strictly for building
muscle mass, while others concentrate almost en-
tirely on losing fat without losing any of that muscle.
With this phase, you’ll not only lose fat, you’ll still see
some gains in muscle.
As you know, I’m a big believer in shorter phases of

both cutting and bulking, which eliminates the need
to spend months bulking and then spend another
several months losing all the fat you added with that
muscle. Of course, after cutting for months, you find that you also lost some of that muscle
you busted your butt for. Shorter phases of both cutting and bulking maximize the potential
to use the body’s own transitional adaptation to add muscle faster and lose fat faster as
well. Programs or phases that combine muscle gain with fat loss are even better.
That’s what this phase is all about and it’s accomplished through what I call High-Definition
Training.
What is High-Definition Training?
High definition training is my own special spin on Charles Poliquin’s German Body Compo-
sition Program. This shouldn’t be confused with German Volume Training, which is also a
favorite of Poliquin’s, but an entirely different program with different goals.
German Body Composition Training has been around for years. It was based on the findings
of a Romanian exercise scientist named Hala Rambie, who discovered through his research
that the lactic acid pathway was more effective for fat loss than the aerobic pathway. Even
today, the general fitness world is hung up on the idea
that the aerobic pathway is what leads to fat loss, but
The key is to
this was debunked decades ago. alternate multi-joint,
What Rambie found was that high levels of lactic acid upper and lower body
in the blood lowered blood pH levels. Lower blood pH
levels stimulate the brain to signal for increased growth moves to keep that
hormone production and, as we all know, higher levels of
growth hormone stimulate fat loss.
heart pumping and
keep that lactic acid
How High-Definition Training Works
pumping as well.
Further research has shown that the best way to raise
blood lactic levels is through multi-joint movements, al-
ternating upper and lower body exercises with very short
rest periods between one set and another. Most commonly, reps are in the range of 8-15 and
done in sets of three. You might alternate deadlifts with chin ups, leg curls with dumbbell
presses or any of hundreds of combinations. Commonly, you do two different exercises per
body part for up to eight sets or three moves for up to nine. The key is to alternate multi-joint,
upper and lower body moves to keep that heart pumping and keep that lactic acid pumping
as well. Basically, you’re super-setting different parts of the upper and lower body in each
workout session.
How You’ll Feel During High-Definition Training
Make no mistake, this is a tough workout. In fact, most trainers will recommend that you cut
way back on or skip your cardio altogether while doing this type of training. It’s an intense
workout that’s going to boost your metabolism for hours and really stimulate an increase
in both lactic acid and growth hormone. At the same time, you’re not doing straight cardio
– you are pushing some weights throughout the workout and you can still do some form of
your regular lifting program on other days.
To increase the intensity of the workouts, you can gradually decrease the rest periods be-
tween sets by 10-15 seconds every week or two, depending on how you’re progressing. This
will really kick things up a good bit over the course of the session. Although the primary goal
of this phase is fat loss, you will be building your aerobic and anaerobic endurance as well.
What You Can Expect From High Definition Training
Like I said earlier, the primary goal of this phase is fat loss, but you
will likely see gains in mass at the same time. I’ve seen guys add 1-1 ½
pounds of lean muscle per week, all while shedding several pounds of
fat. Don’t forget that you’re increasing your levels of growth hormone,
which is not just going to help you lose fat, but also help you to contin-
ue adding some muscle while you’re doing it.
You will be sore when you first start this phase. You will be tired. When
you finish a high-definition workout, you will know in no uncertain terms
that you’ve been working. But the results are well worthwhile.
Getting the Most Out of This Phase
Proper form is essential to any program,

but there is a tendency during high defi-
nition training to let fatigue talk you into
sliding a little. Don’t let that happen.
Keep your focus and demand proper
form from yourself on every rep. As with
any bodybuilding routine, a rep with bad
form is a rep you shouldn’t even bother
doing.
Even though this is a fat-loss phase,

you need to be sure to get adequate
nutrition. You’re going to be burning up
calories like a locomotive burns coal,
so watch that you don’t cut calories too
low. Although you’re accustomed to cre-
ating a serious calorie deficit during a cutting phase, you don’t want to short-change yourself
on either calories or nutrients. You’re going to need the energy for these sessions and since
you’re still lifting and going for some muscle gains, you need to have enough protein and
other macros to fuel the work.
It’s also extremely important that you get enough rest.
Without adequate rest (at least eight hours of actual
sleep), your body’s not going to be able to recover prop-
erly from this new method of working and you’re not go-
ing to see the gains you could. You’re also going to raise
your cortisol levels, which is exactly the opposite of what
you’re trying to do. Don’t do anything outside the gym
that’s going to undermine everything you’re doing inside
the gym.
As with every other phase of the Maximize Your Muscle program, there will be a short period
of adjustment and adaptation. That’s the whole point. As soon as your body begins to adjust,
everything’s going to change all over again.
UNTAPPED TARGET #12:
DE-LOAD TRAINING
This is the final target of my new Maximize Your Muscle pro-
gram, and possibly one of the most important.
As you know if you’ve been paying attention so far, Maximize

Your Muscle is a sequence of four-week phases, each unique,
each with a different goal and utilizing a different method or
aspect of training. The reason for this is that our bodies adapt
very, very quickly to a given protocol and when they adapt,
gains stall.
Another important aspect of the way the program is de- You might think this is
signed is that it’s built around a 3-1 cycle. By this I mean
three weeks of hard work and one week of backing off a counterintuitive when
bit. You might think this is counterintuitive when you’re
on an advanced program for massive muscle gains, but
you’re on an advanced
that one week at the end of each cycle is just as impor-
tant as the three weeks of hard training.
program for massive
muscle gains, but that
Not de-loading is a huge mistake that will result in you
getting smaller from month to month, regardless of one week at the end of
how hard you’re working. In fact, the harder you work,
the slower your results will be, unless you’ve got supe-
each cycle is just as
rior genetics or you’re taking drugs.
important as the three
Let me explain why. weeks of hard training.
The Reason for De-Load Training
De-load training is a scheduled week of either

backing off from your training or just taking the
week off altogether. It’s not a cop-out and it’s not
a vacation – it’s solid science.
As all of you probably know, the recovery process

is when our muscles are actually repaired and
new muscle tissue is created. It’s where growth
happens. But recovery isn’t just something you
need right after a workout or for the following 24-
48 hours.
When you’re working hard and lifting heavy, you’re

putting a tremendous strain on your muscles, ten-
dons, joints, immune system, metabolic system
and your Central Nervous System. That requires
a period of recovery as well. Without it, you will
eventually burn out your immune, metabolic and
Central Nervous systems and you’re going to run
headlong into a plateau. This type of systemic
recovery is just as important as post-workout re-
covery, though not as frequently. How frequently
depends on your fitness age.
How Often You Need to De-Load

If you’re a beginner or have been working out for a year or less, you can get away with de-
loading only every 12-16 weeks. This is partly because you’re not lifting as heavy, as frequently
or working out with the intensity of a more advanced bodybuilder. Yes, you’re working ex-
tremely hard because you’re just starting out, but the demands on your body are less. The
other reason is that your body adapts more quickly the longer you work out. When you’re just
starting out, that adaptation takes a lot longer than it does for a guy who’s been competing
for the last ten years.
If you’re an intermediate bodybuilder, with more than a year but less than four years or so
under your belt, you’ll need to de-load more frequently. I find that somewhere between 8-12
weeks is ideal.
However, if you’re an advanced bodybuilder who’s been working hard for more than four
years, you need to de-load every four weeks. Not only do you generally become bored and
complacent by this time, but your body is beginning to adapt and your immune, metabolic
and nervous systems are about fried.
How De-load Training is Done

There are several ways to integrate a de-
loading week into your program.
Some guys keep it simple by working hard

for three weeks and just taking the fourth
week off or even just half a week. Other guys
can’t stand being out of the gym that long
or they feel they lose momentum and focus
when they just stop lifting altogether. For
those guys, an active recovery week is the
right answer.
By active recovery, I mean working out and

doing the same routine you’ve been doing,
but in a modified version. In order to make it a de-loading week, you have to lessen the inten-
sity and lighten the load.
What I usually recommend for an active recovery week is dropping the load by 40-50% and
dropping the volume by 40-50%. This keeps you focused, keeps you on pretty much the
same schedule, but also provides your body with the de-load week it needs.
Don’t Make the Mistake of Skipping This Process or Taking it Lightly

When you’re seeing great gains in size and strength, backing off for a week can be a tough
idea to swallow. Believe me, I understand that. I didn’t utilize de-load training in my early
years as a bodybuilder and it took a lot of frustration and disappointment before I gave it a
try. Once I saw the phenomenal results, I was sold. Ask almost any advanced bodybuilder
and they’ll tell you the same thing.
You already know that your body will
adapt and plateau at some point.
Stop trying to work against how your
body is designed, because you will
lose. Instead, work with the design
and see consistent growth instead of
running aground every month or two.
I also caution you against de-loading

too randomly. Don’t make the mis-
take of deciding that you’ll take a
break when you feel that you need
it, because you’ll feel that you need
it about two weeks after you actu-
ally do. During that two weeks, your
workouts will suffer and your gains
will slow to a trickle or stop altogether.
Instead, take the de-loading week and when you get back into your regular protocol your
Central Nervous System will have regrouped, your metabolic system will have rebooted and
your immune system will have replenished itself. That means greater gains in the next three
weeks.
During your de-load week, be sure that you’re getting Once you’ve
plenty of rest and fluids and that your nutrition is on
point. This is always a good time to review any changes
integrated de-loading
you might need to make in your diet and your habits – into your program
maybe you need to add a few more grams of fat or get
another hour of sleep, etc. and seen the results
Once you’ve integrated de-loading into your program and that it brings, you’ll
seen the results that it brings, you’ll never think of it as
just “a break” again.
never think of it as
just “a break” again.
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AFTER 12-Weeks - Went From 200 lbs at 17% Thank You For Helping Me
Gains 90 Pounds Of Muscle! Body Fat To 210 lbs at 10% Body Fat! Get My Body Back!
PHIL SMITH DON CHAZ

Grove City, CASAGRANDE GINEST
Ohio New Zealand Denver,
Colorado
AFTER AFTER AFTER
Gained 15 Pounds Of Muscle 65 Is Only A Number Added Nearly 20 Pounds Of Muscle
GINO ANTHONY JOSH

AQUINO CICCOTTO PROBERTS
Trinity Beach, Long Island, Wamsutter,
QLD, Australia New York Wyoming
AFTER AFTER Columbia AFTER
Anything Can Be Physically Achieved Gave "One Hundred And Ten Percent" Josh Lost 7% Body Fat
JOÃO BERNARDO NICK

PAULO PINHO LOFTON
GASPAR Portugal Katy,
DA SILVA Texas
Brazil AFTER AFTER AFTER
Now Quickly Noticed By Women "Commitment is key!" Packs On 47 Pounds Of Size!
BEN JOEY JOCK

GOUWENS VAILLANCOURT PURTLE
IN, USA Gatineau, NSW,
Quebec Australia
AFTER AFTER AFTER
He Gains 10 Pounds Of Muscle! Joe Lost 25 Pounds Added Nearly 20 Pounds Of Muscle
IVAN MICHAEL PETE

MENDEZ DAHL LUCKRAFT
Akureyri, BC, Canada
Iceland
AFTER AFTER AFTER
Maan...you look so muscular! Pain is only temporary Stayed On Track and Took Action
SONDRA MEGAN BILL

ST-AMAND KELLY RANCHMEN
Vernon, MA, USA Louisiana,
British AFTER USA AFTER
Columbia AFTER Went From Skinny-Fat To "I Wanted To Be Someone Instead Of
40 Year Old Mother, Loses 18 ½ Inches Lean, Toned And Sexy! Being A Little Skinny Push Over"
DEREK PAUL MATT

CUTSINGER MASINELLI BEUKELMAN
Daegu, South Mitchell, South
Korea Dakota
AFTER AFTER AFTER
Building Muscle The Chicks Dig! The Work Is It's Own Reward! Packed On 10 Pounds Of Muscle
ABOUT VINCE DEL MONTE He tried everything to gain weight any
way he could, never reaching past 149
lbs., dripping wet. He went through
Meet “Vince Del Monte,” the only Fitness the battles to gain like no other. As
Guru who has been coined The Skinny a former competitive long distance
Guy Savior . He runner, Vince used running to survive
earned this name the embarrassment and insecurity he
by dedicating his suffered from being too skinny. He
life to transforming formed an identity for himself as one of
the lives of the those lean, mean, running machines.
skinny, scrawny
wimpy guys & Vince studied Kinesiology and received
skinny girls – a Honors Kinesiology degree from the
helping them University of Western Ontario. After
become healthier, college, he found a mentor who “told
fitter and more him to burn all of his fitness magazines
confident in and stop wasting money on supplements
their bodies. to gain weight.” Vince’s life started to
In the end his change. He gained some weight, got
students transform muscles and then met the girl of his
themselves to dreams – whom he calls his B.M.W. –
“Live better, Look Beautiful Marvelous Wife!
better & Know Vince helps thousands of individuals
better!” Vince with “muscle unfriendly genetics”;
has transformed make a plan to create new habits and
thousands of lives commit to it. He helps with motivation,
of the skinny, confidence, and teaches the basis for
scrawny wimpy training smarter not harder – individuals
individual with see muscles within 2 weeks, not 2
a perfect mix months! They eat better and have a
of encouragement, humor, no BS, more balance life. And in the end,
inspiration and fun with his popular each individual becomes a better man
best selling “No-Nonsense Muscle or woman all while reaching his or her
Building” system. goals.
Vince has the most popular “skinny to Vince is
muscular” transformation stories in the the Author
world. He was the poster boy of the “I of “No-
can’t gain weight or get the girl” story. Nonsense
Vince became known as “Skinny Vinny.” Muscle
He was 140-150 pounds at 6 feet tall. Building:
The nickname didn’t die; it stuck with Skinny Guy
him all through college. Secrets
To Insane
Muscle Gain.” The book has sold more
than 80,000 copies in more than 120
different countries. He is also a WBFF
CONNECT WITH VINCE!
Professional Fitness Model.
Vince continues to compete in the
fitness-modeling world and has won the
Canadian Fitness Model Championships.
In June 2008, he competed again and
placed 3rd at the World Fitness Model
Championships. In 2011 Vince become
a WBFF Pro Fitness Model and competed
at the 2011 WBFF World Championships.
He enjoys the natural bodybuilding and
fitness lifestyle, and continues to practice www.VinceDelmonteFitness.com/blog
what he preaches to challenge himself
and inspire his readers.
facebook.com/vincedelmontelivelargetv
www.youtube.com/user/VinceDelMonte
VINCE DEL MONTE’S
MUSCLE BUILDING PROGRAMS
No Nonsense 21 Day Fast
Muscle Mass Building:
Building: Gain 12 Pounds
Skinny Guy Of Pure Muscle
Secrets For In Just 21 Days
Insane Muscle
Gain
This is my original flagship muscle building This is the program I followed to bulk from
program that has been followed by more 214 pounds to 227 pounds in 42 days
than 80,000 guys and gals worldwide. It’s the following a scientifically-proven dietary
same system I followed to gain 41 pounds protocol called cyclical bulking and it can be
of drug-free muscle in exactly 24 weeks. It’s utilized with any muscle building workout.
where I strongly recommend all my students This system includes three unique muscle
begin. It includes a 6-month program for building workouts catered to three different
Beginners and Intermediate trainees and an goal looks: A fitness model physique; a
additional 6-month program for Advanced muscle model physique; and a bodybuilder
trainees. physique.
Click here to read more or buy Click here to read more or buy
No Nonsense Muscle Building. 21 Day Fast Mass Building.
Regular Price: $127 Regular Price: $127
Sale Price: $77 Sale Price: $77

VINCE DEL MONTE’S
The 1,000 Rep Maximize Your Muscle:

Muscle Challenge Advanced Muscle Routines &
Exclusive Coaching To Blow
This is an extreme, short-term,
28-day muscle building workout Beyond Your Genetic Potential
for emergency use only. If you’re
not as ripped and muscular as you This is my first 16-month curriculum-based coaching
want to be and you’re looking for a program that is open to students who successfully
groundbreaking program to shock complete No Nonsense Muscle Building first. This is
your muscles into submission then 16 months of periodized muscle building workouts
you’re going to want to give this a that focus on 12 untapped targets for igniting new
shot. You’ll also get to meet one of muscle growth. This is a membership based program
the biggest rising stars in professional that includes a 24-page hardcopy newsletter, two
fitness modeling, Artus “Six Pack” hour workout DVD, 90-minute coaching call and
Shakur who is my guest. Click here private members community.
to test out the 1,000 Rep Muscle
Challenge. Click here to get started with Phase 1 of
Maximize Your Muscle
Click here to test out the
1,000 Rep Muscle Challenge. Regular Price: : $69.95
Regular Price: $127 Sale Price: $7
Sale Price: $7
VINCE DEL MONTE’S
Hypertrophy M.A.X.:
12 Unique Hypertrophy
Models & Elite Coaching
For Colossal Gains In
Size & Strength
This is my current muscle-building
masterpiece and it’s designed exclusively
for advanced trainees seeking out the most
professional and advanced programming in
the world. I teamed up with my coach, great
buddy and IFBB Pro Bodybuilder Benjamin
Pakulski to deliver the only 12-month
periodized muscle-building program in the
world that includes a 24-page hardcopy
newsletter, two-hour workout DVD of the
month, secrets from the pros, a 90-minute
coaching call and private members
community with over 2,089 members.
Hypertrophy M.A.X. is currently closed and
only opens twice a year.
Click here to be added to the waiting

list so you’re notified when it re opens.
Offer Status:
CLOSED - Re opens every June
and December for 4-days only.
Click here to join the waiting list
VINCE DEL MONTE’S
“PLUG IN” FAT LOSS WORKOUTS
Ripped Abs Now Metabolic Ab-Shredder

This is the identical abdominal workout and This is my early morning abdominal and
cardio protocol I utilized to get my WBFF cardio protocol I perform on an empty
Pro Card and to lose 25 pounds of fat in 12 stomach when I need to get ultra lean in
weeks. You can incorporate this abdominal a short period of time. Learn the cardio
workout and cardio protocol into your current protocol and the abdominal exercises and
program. abdominal circuits I use to get ripped abs
and blast my belly fat. You can incorporate
Click here to read more or buy this protocol into your current muscle
Ripped Abs Now. building or fat loss workout.
Regular Price: $29.95 Click here to read more or buy
Sale Price: $7 Metabolic Ab Shredder.
Regular Price: $49.95
Sale Price: $29.95

VINCE DEL MONTE’S
“PLUG IN”
MUSCLE BUILDING WORKOUTS
The Best Of Series Anabolic Finishers

If your muscle gains have come to a halt and Perhaps my most popular muscle building
you’re looking to bust through your plateau “plug in” program, which includes a series of
then start introducing my best muscle- unique finishing moves to add to the end of
building and fat-loss exercises that include your workout to ensure you’ve recruited every
advanced intensity techniques. None of last muscle fiber. This workout will take you
these exercises or techniques are included beyond the “critical drop off point,” which
in my other programs so this is a “plateau- is the point in the workout that new muscle
busting” owners’ manual. The best part is that gains are discovered. If you don’t feel like
you incorporate anything you learn into the your current workout program is cutting it for
workout program you’re currently on. you then.
The Best Of Series. Anabolic Finishers.
Regular Price: $79.90 Regular Price: : $47
Sale Price: $29.95 Sale Price: $27

VINCE DEL MONTE’S
FAT LOSS PROGRAMS
Your Six Pack Quest The June 26th Wedding

Day Workout
This is my original flagship fat loss program
that has been followed by over 20,000 guys This is the workout program my wife and
and gals worldwide. It’s the same system I I followed to get ready for the biggest day
used to help one client lose 100 pounds in of our lives - our wedding day! It’s a 4-day
six months and the same system I used to hypertrophy-based workout program that
place third at the Canadian Fitness Model includes an interval cardio workout program
Championships. It includes a 3-day, 4-day and a full-blown stretching routine as
and 5-day workout program. It’s the fat loss well. I recommend this for beginner and
program I recommend all my students start intermediate lifters, males and females alike.
with if you’re interested in eliminating all your You’ll also learn all the nutrition rules we
belly fat and getting into the best shape of followed to look sexy for our wedding night
your life. and our honeymoon!
Your Six Pack Quest. TheWedding Day Workout.
Regular Price: $127 Regular Price: $49.95
Sale Price: $77 Sale Price: $29.95

VINCE DEL MONTE’S
FAT LOSS PROGRAMS
Stage Shredded Status

This is perhaps one of my favorite programs
to date. It documents my entire transformation
from 227 pounds down to 195 pounds and
4.8% body fat. In this 8-disk hardcopy DVD
series you’ll get to see how I ate and trained Last Minute Confidence
to win my WBFF Pro Card, you’ll meet my
coach IFBB Pro Bodybuilder Ben Pakulski, my Need to lose 10 pounds in the next 14 days?
training partner former NFL lineman Ryan It won’t be easy but this is your complete
Watson, and you’ll get to see me compete in step-by-step 14-day workout, meal plan and
two separate shows. Everything from weight supplement protocol for a leaner, harder and
training, cardio, supplements, nutrition and fuller physique for any urgent deadline. This is
stage prep is covered in explicit and step-by- a hardcore program and only for individuals
step detail. For anyone looking to get ultra who are ready to work hard the next 14-days,
ripped, this bad boy is for you. wimps need not apply.
Click here to read more or buy Click here to buy

Stage Shredded Status. Last Minute Confidence.
Regular Price: $297 Regular Price: : $49.95

Sale Price: $149.95 Sale Price: $19.95
VINCE DEL MONTE’S
FOR FEMALES
FLAVILICIOUS FITNESS
This is the site of my B.M.W. (i.e. my
Beautiful Marvelous Wife) who does
the same for females as I do for the
males. Flavia is a Registered Nurse,
certified nutritionist, certified trainer,
a cover model and the creator of two
of the hottest selling female fitness
programs in history. At her website,
www.FlaviliciousFitness.com/blog you
can join her free newsletter for daily
recipes, motivation, workouts and
female fitness tips.
FULL BODY LICIOUS CURVALICIOUS

This is Flavia’s entry level fat-loss program This is the sequel to Full Body Licious and
that shows females her F.O.R.C.E. formula for takes females from a lean body to a sculpted
a flawless figure. body with targeted metabolic fat loss workouts
for toned and sexy curves.
Click here to learn more about
Flavia Del Monte’s FULL BODY LICIOUS. Click here to learn more about
Flavia Del Monte’s Curvalicious.
Regular Price: $97
Regular Price: $97
Sale Price: $67
Sale Price: $67

12-Targets Hiw9kkt9is

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By Vince Del Monte

INTRODUCTION TO PHASE BUILDING 12

UNTAPPED TARGET #1: Positions of Flexion Training 17

UNTAPPED TARGET #2: 5-Day Full Body Training 21

UNTAPPED TARGET #3: High-Volume Training 25

UNTAPPED TARGET #4: Pre-Exhaustion Training 29

UNTAPPED TARGET #5: Wave Loading 33

UNTAPPED TARGET #6: Unilateral Training 37

UNTAPPED TARGET #7: High-Frequency Training 41

UNTAPPED TARGET #8: Body-Part Specialization Training 44

UNTAPPED TARGET #9: Advanced Bodyweight Training 48

UNTAPPED TARGET #10: Plyometric Training 52

UNTAPPED TARGET # 11: High-Definition Training 56

UNTAPPED TARGET #12: De-load Training 60

ABOUT THE AUTHOR 69

What do I mean when I say, “This information

Some of the untapped targets we discuss are

Whether you’re a male or female, young or

Whatever YOUR goals, I

The execution and application

I trust you will, so let’s get into it.

Now imagine all those limitations disappearing.

SO WHAT’S THE TAKE HOME MESSAGE TO THIS FICTITIOUS STORY?

Vince Del Monte

This program is unique in three

There are 12 steps or phases to this

You Need to Understand a Few Things before You Begin

My PhaseBuilding programming is specifically designed to constantly challenge your

The Double-Barrel Approach to Muscle Growth: Hypertrophy and Hyperplasia

If you have read my blog or followed my

In the simplest terms, muscle hypertrophy

Training + Recovery = Training Effect

Enter The First Phase of the Maximize Your Muscle Program:

The first phase of my 12-month periodized

Many years ago, Steve Holman was

His first discovery was a study that

The Mid-Range Position: The mid-range position is the

The Stretch Position: The stretch position is so effective

When you contract a muscle suddenly from its maximum

A Few Things to Note

--> Click here to begin Maximizing Your Muscle Gains

Phase 2 of Maximize Your Muscle, 5-Day Full-Body Training,

An Overview of 5-Day Full-Body Training

How the 5-Day Full-Body Training is Done

Why the 5-Day Full-Body Program is So Effective

Don’t Worry – You’re Not Going to Have to Figure

Some of the greatest, most respected names in body-

High volume training has been around for decades, but

The study found that 3 sets at 30% of 1RM to failure

The reason for the effectiveness of high volume training

Charles Poliquin explained the science behind high vol-

What Phase 3’s High Volume Training is Not

Phase 3, High Volume Training, continues to build

Maximize Your Muscle is hard work, it’s demanding

If you’ve read my blog or watched my videos at all, you know

You can’t have growth

Changing Your Methods, Changing Your Results

--> Start Adding Muscle While You Lose Fat