Is it Really Possible to Gain 25 Pounds of Muscle in Just 6 Months?

Brian — Tue, 06 Sep 2011 13:35:34 +0000

Hey everyone, I just wanted to throw up some before and after photos of me a couple of years back when I made some incredible muscle gains in a very short period of time. Some of you may have read the headline of this post and thought to yourself “Wow!…this dude is full of shit”, however I am not and I think that the photos prove it. Here check these out…the first photo is me at 135 pounds, very lean and cut…but scrawny none the less and the second picture was taken 6 months later at 160 pounds and still very lean and cut. Anyway when I made this incredible transformation one of the key componants to my success was that I was following the training and nutrition advice of one of my mentors Vince Delmonte. I had purchased his original No Nonsense Muscle Building Program, read through it in it’s entirety and then took action on what he taught me and the results seen in my before and after photos speak for themselves. From what I understand he just released the new and improved version of his program. Anyway I Invite you to check out the program that helped me quite a bit in my transformation.

Click Here To Watch This Free 37 Minute Video

Monday, March 13th 2011 Workout and Diet Log

Brian — Tue, 15 Mar 2011 04:13:13 +0000

Today was my first workout in ten days. As some of you may or may not know, my wife just had a baby last Friday so this last week has been a bit crazy in terms of getting adjusted to having a newborn in addition to a three year old running around. I haven’t been getting much sleep lately so I definitely wasn’t in any mood to train, however the last few days I’ve been itching to get back into it and get back into a normal daily routine in general. Considering that I only got about 4 hours of sleep last night I did have a pretty good workout and to my surprise I actually felt quite rested and strong today, plus my left shoulder which has been nagging me over the last few months felt great today so maybe the ten days of rest was a good idea. Anyway let’s get into the workout. I started off today’s workout with Standing Push Presses for shoulders. I consider this a great strength and mass builder for the shoulders and find that the strength gained on this particular exercise carries over into my chest workouts. Awhile back I did these religiously for a few months and achieved my best bench press ever, benching 275 pounds for 3 reps at a bodyweight of only 154 pounds. So I wanted to incorporate this exercise back into my routine for awhile. After a few warm-ups I did 4 sets of 5 reps and worked up to 135 pounds on this exercise. Next up was Squats. Now I love Squats! It’s up there with my all time favorite exercises. I’m still getting used to doing them without looking into a mirror. At the gym They have a mirror which allows me to keep an eye on my form and make sure I’m squatting down low enough, but in my garage I don’t have a mirror so It’s a bit awkward although I watched the video back and my form looks pretty good and lately I’ve been going down deeper than I have in the past. I did a few warm-ups and again performed 4 sets of 5 reps working up to 205 pounds. Next up…Barbell Curls. After a few high rep warm-up sets with the bar and then 65 pounds I went right into my working sets and completed 4 sets of 5 repetitions with 95 pounds for 2 sets and then did 2 sets of 5 reps with 100 pounds. The next exercise I did was Barbell Shrugs. I did not go super heavy on these and I usually don’t because I like to make sure I can shrug the weight up as high as possible and get a really good contraction at the top of the movement. You’ll notice that I varied my grip so that it was moderate on the first two sets and narrow on the last two just to hit the Traps from different angles. I worked up to a set of 10 with 225 pounds. My first three sets were 135 for 20, 185 for 20 and 205 for 15. Then I did some Standing Calf Raises in the Power Rack. All four of my sets were done for high reps (20-25) and I worked up to 175 pounds on these. I got an awesome pump in my calves and they were burning like crazy. To wrap up the workout I did 4 sets of Lying Leg Raises for my Abdominals for 20 reps each, and lastly I did one Neck Circuit where I performed 100 reps of lying neck curls to the front, 100 reps of lying rear neck raises and 100 reps of turning my head side to side while lying on my back on the flat bench. I did this as 1 continuous set and my neck was burning like crazy after this one. I didn’t use any weight for these but the high reps were killer. So that wraps up today’s workout. As you can see I basically trained my whole body using nothing but basic mass and strength builders and this will be my strategy for the next couple months. My objective is to train less frequently, eat a ton of good wholesome food and get as much rest as possible. I’ll be training every third day and focusing only on basic lifts in order to get as strong as possible in the 5-8 rep range. By taking two days in between every workout I should be able to get plenty of rest so that I can recuperate and grow. Anyway, that’s it for today folks. Take care and thanks for reading my blog -Brian

p.s. – Don’t forget to sign up for the Free E-Reports at the top of this page or grab them right here. I actually have three great muscle building reports that I want to give you totaling over 100 pages of great Training and Nutrition Advice. They are “The Death of Bulking”, “The Anabolic Amplifier Effect” and “Avoid The Top 20 Ways To Screw Up In The Gym”. They’re written by a few of my friends and mentors in the fitness industry and contain 100% pure content and it’s Free! So grab them now…and don’t worry, you’re email is safe with me. I won’t spam you with a bunch of bullshit sales pitches…just quality muscle building advice from one fitness freak to another – Lol.

Workout Log (weight x reps)

1. Standing Push Press – bar x 12, 65 x 10, 85 x 8, 105 x 5, 115 x 5, 125 x 5, 135 x 5

2. Barbell Squats – bar x 20, 95 x 12, 135 x 10, 185 x 5, 185 x 5, 195 x 5, 205 x 5

3. Barbell Curls – bar x 12, 65 x 10, 95 x 5, 95 x 5, 100 x 5, 100 x 5

4. Barbell Shrugs – 135 x 20, 185 x 20, 205 x 15, 225 x 10

5. Standing Calf Raises in Power Rack – 135 x 25, 155 x 25, 175 x 20, 175 x 20

6. Lying Leg Raises – 4 sets of 20

7. Neck Circuit – 100 reps to the front, rear and sides done as 1 continuous set.

Today’s Diet Log:

7:45 a.m. – 2 cups of cheerios with 1 cup of skim milk, 1 banana and 5 strawberries. 2 whole eggs, 2 slices of bacon, 1 bagel with butter and a glass of orange juice.
Calories: 1010 Fat: 27 grams Carbs: 140 grams Protein: 37 grams

10:30 a.m. – Pre-Workout Shake 16 ounces of water, 1 banana, 1 cup of oatmeal, 2 tbsp. of natural peanut butter, 1 scoop of Optimum Nutrition’s natural vanilla protein, 2 grams of beta alanine, 1 scoop of USP Labs Jack3d and 5 grams each of Pro Source’ glutamine, creatine monohydrate and Branched Chain Amino Acids. Optimum Nutrition’s Opt-Men multiviatamin, 1 gram of Vitamin C and 1 Glucosamine and Chondroitin capsule.

2:30 p.m. – Post –Workout Shake 16 ounces of water, 1 serving of Cell Tech Hardcore Pro Series, 1 serving of Optimum Nutrition’s Natural Vanilla Protein, 2 grams of beta alanine and 5 grams each of glutamine and Branched Chain Amino Acids. 2 servings of elbow macaroni with meat sauce.

7:00 p.m. – Big plate of stewed chicken and white rice and an apple. Optimum Nutrition’s Opt-Men multiviatamin, 1 gram of Vitamin C and 1 Glucosamine and Chondroitin capsule.

11:30 p.m. – 1 apple, a large garden salad with lettuce, tomato, cucumber, onion, olives and salami with creamy Italian dressing and a bowl of elbow macaroni with meat sauce.

Deadlifts, Pause Squats and Heavy Bag Work – February 17th 2011

Brian — Fri, 18 Feb 2011 18:10:15 +0000

here’s the full deadlift workout…did some pause squats, shrugs, leg extensions and seated leg curls as well as some heavy bag work.

1. Deadlifts – 135 x 10, 135 x 5, 160 x 5, 185 x 5, 225 x 3, 250 x 3, 275 x 1, 300 x 315 x 1 and 225 x 9

I know I do alot of warmup sets but it keeps me injury free, today I hit a personal best with a 315 pull at a bodyweight of 148 pounds. Felt strong today, didn’t use a belt or straps for my lifts…I did wear wrist wraps because my wrist has been hurting the last couple of days.

Deep Pause Squats – 135 x 5, 135 x 5, 155 x 5, 155 x 5

superset with:

Leg Extensions – 4 sets of 10-15 reps working up to 160 pounds

Barbell Shrugs – 135 x 20, 185 x 15, 225 x 12, 225 x 8

superset with:

Seated Leg Curls – 4 sets of 12-15 working up to 120 pounds

Neck Bridges – 2 sets of 15-20

Hit the heavy bag for a couple of 3 minute rounds to finish off my workout, haven’t done this in a long time and it felt great…excellent cardio and alot of fun.

315 Pound DeadLift at 148 Pound Bodyweight

Brian — Fri, 18 Feb 2011 02:35:56 +0000

I’ll put up the full workout tommorrow, but here I am pulling 315 raw -no belt, straps or chalk…just wrist wraps for my aching wrist.

My 21 Day Fast Mass Building Transformation

Brian — Fri, 11 Feb 2011 17:45:24 +0000

Grab the Free reports at: http://www.21DayQuickMassBuilding.com Just finished up with my first 21 Day Cycle and wanted to throw up some before and after photos. I gained a total of 11 pounds in three weeks, going from 141 and finishing at 152. My final photos were taken at 150 as I took the last 2 days of the program to eat less calories to sharpen up a bit for the after photos.

21 Day Fast Mass Building – Day 19 – Calves, Back, Shoulders and Neck

Brian — Sat, 05 Feb 2011 04:01:58 +0000

It’s day 19 of my 21 Day Fast Mass Building challenge and I’m up 11 pounds in total.

I trained calves, shoulders, back and neck tonight, here is the workout…I did clean and presses for the second time in my life so my form was not that great on this exercise but I will be incorporating it more into my routine and will hopefully improve my strength and form on this one.

1. Standing Calf Raises – 135 x 25, 155 x 25, 175 x 25, 175 x 25
2. Clean and Press – bar x 10, 65 x 5, 75 x 5, 85 x 5, 95 x 5
3. One arm dumbbell swing – 3 sets of 9 reps with 30 pounds
4. Rack Deadlifts – 135 x 5, 185 x 5, 205 x 5
5. Upright rows – bar x 12, 65 x 12, 75 x 12, 75 x 12
6. Neck raises to the front – 3 sets of 12-15 with 25 pound plate
7. Rear neck raises using harness – 3 sets of 12-15 with 25 pound plate attached.

21 Day Fast Mass Building – Day 16 – Legs and Abs

Brian — Thu, 03 Feb 2011 03:17:25 +0000

Did legs and abs tonight, started with squats, i did the bar x 20 reps, 95 x 15, 135 x 10, 160 x 5, 185 x 5, and finished with 195 x 5. I’ve added 20 pounds to my squat since I started the program 2 weeks ago, so that’s good, my strength is coming back nicely.

And then I moved on to sissy squats for 4 sets of 12-15 reps holding a 25 pound plate across my chest,

then I moved on to romanian deadlifts and did 4 sets of 8-12 reps using 95 pounds for 2 sets and 145 pounds for 2 sets.

Also i did 4 sets of crunches and 4 sets of lying leg raises for abs and I did these in between sets of squats and deadlifts.

That’s it for today. Be sure to grab your free reports which outlines the 21 Day fast Mass Building Program. You can get them at http://www.21DayQuickMassBuilding.com

21 Day Fast Mass Building – Day 15 – Chest and Biceps

Brian — Tue, 01 Feb 2011 15:26:06 +0000

Well it’s day 15 of the 21 day fast mass building challenge and I’m up 9 pounds total, with no change in my bodyfat percentage, so every last pound of weight gained has been clean. I trained chest and biceps today and my strength compared to last week is up quite a bit, I actually flat benched 40 more pounds than I did just 1 week ago. Anyway, here’s the wotkout log…

1. Flat Bench Press – bar x 15, 95 x 15, 135 x 12, 135 x 5, 160 x 5, 185 x 5, 195 x 5, 205 x 3

2. Incline Dumbbell Press – 50 x 15, 60 x 12, 70 x 10, 80 x 4

3. Flat Bench Dumbbell Flyes – 30 x 15, 40 x 15, 40 x 13

super set with:

4. Pushups – 20, 20, 20

5. Barbell Curls – bar x 12, 95 x 5, 95 x 5, 105 x 5, 105 x 5

6. Standing Alternate Dumbbell Curls – 40 x 10, 40 x 10, 40 x 8

7. Standing Barbell Wrist Curls Behind the Back – 4 sets of 20 with 95 pounds.

so that’s it for today, I forgot to keep track of what I ate today so there’s no diet log for today.

I Gained 9 Pounds in 14 Days Using The 21 Day Fast Mass Building Program

Brian — Mon, 31 Jan 2011 03:07:39 +0000

Just wanted to update everyone on my progress so far with Vince Delmonte and Lee Hayward’s 21 Day Fast Mass Building Challenge. Here are my latest photos taken on Saturday January 29th, which is 13 days after starting the challenge and I was 148 pounds in the photos, up 7 pounds since my first set of pictures. As I write this post I have gained an additional 2 pounds and I am weighing 150 pounds which brings me up to 9 pounds of weight gained in just 14 days, and as you’ll see in my photos it’s pure muscle as my bodyfat percentage has remained the same as last week. My latest measurements are below as well. These measurements were taken Today which is Sunday January 30th 2011.

weight: 150
Bodyfat: 5.2%
Neck: 14.5
Chest: 42
Arms: 14.5
Forearms: 12
Thighs: 21.5
Calves: 14.25
Waist: 30.5

21 Day Fast Mass Building Challenge – Day 13 – Calves, Back and Triceps

Brian — Sun, 30 Jan 2011 18:53:41 +0000

Well it’s day 13 of my transformation using Vince Delmonte and Lee Hayward’s 21 Day fast Mass Building program and I gotta say that I am very pleased with my results so far. When I started the program just 2 short weeks ago I was 141 pounds and as I write this today I am sitting at 150 pounds and as you can see by my measurements and photos, it’s been all lean mass so far. I have made some pretty good transformations in the past, once going from 120 pounds to 158 pounds in 9 months and again going from 135 pounds to 160 pounds in 6 months but never have I gained weight at the rate that I have been the last week or so. During the first week of this program, while eating a restricted amount of calories I gained 2 pounds of muscle, but since I started the bulking phase of the diet last just 7 days ago I have gained a pound a day which is crazy to me because I have never been able to make such rapid gains before. Anyways here’s my diet and exercise log for the day…

Calves, Back and Triceps:

1. Standing Calf raises – 135 x 25, 155 x 25, 175 x 12, 175 x 18
Super set with:
2. Pull-Ups – 12, 10, 8, 8

3. Seated Calf Raises – 4 sets of 20 reps with a 70 pound dumbbell on each leg
Super set with:
4. T-Bar Rows – 45 x 15, 70 x15, 90 x 15, 115 x 12

5. One Arm Dumbbell Rows – 50 x12, 60 x 10, 70 x 10

6. Lying Dumbbell Triceps Extensions – 20 reps with 20’s in each hand, 15 reps with 20’s
Super set with:
7. EZ Bar Pullovers – 2 sets of 15 with 35 pounds

8. Close Grip Bench Press – Bar x 12, 95 x 12, 115 x 10, 135 x 10, 155 x 7

9. Skull Crushers – 45 x 15, 55 x 12

And here’s what I ate today, it was an all out cheat day…

9:45 a.m. – 1 cup of oatmeal, 1 banana, 2 tbsp. of natural peanut butter, 1 scoop of Optimum Nutrition’s Chocolate Whey Protein mixed with 16 ounces of water and 1 cinnabon.

10:45 a.m. – 12:15 p.m. – workout drink: 1 scoop of waxymaize starch, ½ scoop of Optimum Nutrition’s Vanilla Whey Protein, 2 grams of beta alanine, 5 grams each of creatine monohydrate, branched chain amino acids and glutamine mixed with 16 ounces of water.

1:00 p.m. – 1 serving of Cell-Tech Hardcore Pro Series and 1 scoop of Optimum Nutrition’s Vanilla Whey Protein, 2 grams of beta alanine, 5 grams each of branched chain amino acids and glutamine mixed with 16 ounces of water, 2 slices of pizza and a small salad.

4:00 p.m. – a plate of fried chicken, fried rice, egg noodles and a small salad. Cranberry juice and vodka.

6:00 p.m. – a plate of fried chicken, fried rice, egg noodles, a small salad and a coke.

8:00 p.m. – a plate of fried chicken, fried rice and egg noodles and a small salad. Cranberry juice and vodka.

11:00 p.m. – a plate of fried chicken, fried rice, egg noodles, a small salad, A bowl of pasta, a bowl of cherries and a glass of milk.

11:30 p.m. – 8 ounces of orange juice with 5 grams each of creatine, branched chain amino acids and glutamine.

As you can see, I cheated my ass off and ate a lot of bad foods but I gained 2 pounds from yesterday to this morning and all those fats and carbs helped fill out my muscles nicely.

Check out my progress photos on my blog at http://www.MyInsaneMuscleGain.com