Living Large. Vince Del Monte
Fitness Services, Inc.
All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews.
BenBella Books, Inc.
10440 N Central Expressway, Suite 800
Dallas, TX 75231
Send feedback to [email protected]
First E-Book Edition: October 2016.
Library of Congress Cataloging-in-Publication Data is available upon request.
978-1-941631-83-6
Editing by Heather Butterfield and Eryn Carlson
Copyediting by Karen Levy
Proofreading by Sarah Vostok and Jenny Bridges
Text design and composition by Kit Sweeney
Front cover design by Ty Nowicki
Full cover design by Sarah Dombrowsky
Cover and interior photography by Arsenik Studios Inc.
Printed by Tien Wah Press
Distributed by Perseus Distribution
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Special discounts for bulk sales (minimum of 25 copies) are available.
Please contact Aida Herrera at [email protected].
To my B.M.W., a.k.a. my beautiful, marvelous wife
for supporting me in living larger inside and outside of the gym!
CONTENTS
Introduction
PART 1
MUSCLE MISINFORMATION: THE FIVE MUSCLE-BUILDING ENEMIES YOU MUST AVOID
Naysayers—How to Deal with Them
Bodybuilding Magazines—Why I Tossed Mine in the Garbage
Personal Trainers Who Are More About Sales Than Size
“Superhumans” and the Juiced-Up Bodybuilder
PART 2
HOW TO LOSE THE TOP FIVE B.S. EXCUSES FOR NOT GAINING MUSCLE
Cut the “I Don’t Have Great Genetics” Crap
Quit Saying, “I Don’t Have Enough Money”
Drop the “I Don’t Have a Lot of Time” Speech
No More “I’m Too__________” (Insert Your Limiting Belief Here)
PART 3
USE YOUR BRAIN TO ADD BRAWN: SEVEN KEY MIND-SET STRATEGIES
Set Goals in HD
Shrink the Change
Focus on Habits, Not Outcomes
Slow Equals Fast
View Weaknesses as Strengths
Let Go of “I Know”
Belief Is Better Than Steroids
PART 4
FIVE ESSENTIAL TRAINING PRINCIPLES TO GAIN YOUR FIRST 30 POUNDS OF PURE MUSCLE
Get Lean to Get Big
The Importance of Tracking Something: Know Your Critical Numbers
The Top Four Ways to Measure Your Body Fat Percentage
Track Your Progress Slideshow Fashion
Introducing DTS Training: A Science-Based Approach to Defeating Your Skinny Guy Genetics . . . Forever!
Micro-Progression: The Smarter and Safer Way to Constant and Never-Ending Improvement
The Suntan Analogy: The Key to Muscle Growth
PART 5
MASS MECHANICS: UNLOCKING THE PRINCIPLES OF OWNERSHIP, RESPECT & DISADVANTAGES FOR IMMEDIATE GAINS
Mass Mechanics Principle #1: The Principle of Ownership
Mass Mechanics Principle #2: The Principle of Respect
Mass Mechanics Principle #3: The Principle of Disadvantages
PART 6
THE ULTIMATE 30-WEEK, ZERO GUESSWORK MUSCLE-BUILDING PROGRAM
Phase One
Phase Two
Phase Three
PART 7
THE EXERCISE EXECUTION DEMONSTRATION GUIDE: DON'T DO ANOTHER REP WITHOUT THESE MAX CONTRACTION CUES
Abs
Back
Biceps
Calves
Chest
Hamstrings
Quads
Shoulders
Triceps
PART 8
FIVE RITUALS TO RAPID RECOVERY
Recovery Ritual #1: Contrast Baths and Showers
Recovery Ritual #2: Massage
Recovery Ritual #3: Muscle Activation Technique (MAT™)
Recovery Ritual #4: Handling Stress
Recovery Ritual #5: Sleep
PART