This is a "No-Nonsense Muscle Building" Review, covering the 29-week beginner-intermediate workout program, written by Vince DelMonte. The 29-week beginner-intermediate workout program is the "explosive periodization" stage where you'll hopefully see some significant gains if you follow this program and all the tips and advice correctly. In this No-Nonsense Muscle Building Review, I'll specifically talk about how the exercise routines are structured and, as a combined workout routine, how it will make your muscles grow.
Standard Periodization was popularized in the '60s by fitness experts who extolled the virtues of spending hours in the gym working out single muscle groups. Say in a 12 week program, you would typically spend 3 weeks doing one set of 10 reps. This is still used now, but it's usually for beginners and people who have no clear muscular goal and are happy to "stay fit". Then there's this new, innovative way of structuring your workouts called "Undulating Periodization" that Vince heard about from the Arizona State University before they published it. It's basically where you control the amount of reps you do and alter the weight you lift accordingly. A typical structure is 3 sets of 15 reps on Monday, 5 sets of 5 reps on Wednesday and 4 sets of 10 reps on Friday.
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The confusing part here is where Vince says that the 29-week beginner-intermediate program is based on Undulating Periodization, but then later he goes on to say that weeks 1-9 are based on Linear Periodization. In weeks 1-3, you do 3 sets at 15 reps at a 311 tempo (lift in 3 seconds, hold for 1, lower in 1) with a 30 second rest after every 2 exercises; in weeks 4-6 you do 4 sets of 10 reps at 311 with a 60 second rest after every 2 exercises; in weeks 7-9 you do 5 sets of 5 reps at 311 with a 90 second rest after every 2 exercises. Then it gets tricky here.
Vince says that for week's 10-12 you do one of the previous week's workout structure per day. So you work out Monday, Wednesday and Friday still, but every Monday for 3 weeks, you will do the 3x15, 311 tempo you followed for weeks 1-3. Then every Wednesday you do the 4x10, 311 tempo, 60 sec rest and Friday's the structure of the week 7-9 work out. BUT... then Vince backtracks and says that you don't follow this way of working out and you only choose one of the previous days' work out structure to follow, ie. either Monday's, Wednesday's or Friday's. After working out for 12 weeks, you take one week off. This will allow your body some much needed recovery time, especially for your immune and neurological systems.
This is just 12 week's worth of workouts in the 29 and is very hard to explain in this "No-Nonsense Muscle Building" review. The actual e-books will structure it nicely for you, though you will have to read them through thoroughly a few times before you properly understand how you're meant to use this program. As you can now tell, it's far from simple, but it's safe to say that men that have at least had some experience with working out will understand this faster and take action earlier as a result, where as men who have had little experience lifting weights seriously might be info-overloaded for a while and just get a feel of weight lifting before they start off. It's recommended that men try out the bodybuilder's lifestyle prior to purchasing this program: eating 5-6 meals a day, always drinking protein shakes, getting up early for cardio and getting a feel of lifting weights seriously.
Don't worry if this "No-Nonsense Muscle Building" review went right over your head, or you skimmed over it and scrolled down to this paragraph. Truth be told, the reason why he structures the workouts this way confused the hell out of me and I just decided to opt to follow his advice and stick to the program. Ultimately, Vince DelMonte knows best, having been there and done that. Most men have left the logic and science of the workout to him and just followed his advice in this 29 week work out program. If you do manage to follow this program to a T, you shouldn't be surprised if you gain up to 10 kgs or around 20 lbs after just 3 months working out in this manner.
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