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HE SEES NO REASON WHO YOU CAN NOT BUILD THE BODY OF YOUR DREAMS UNLESS YOU ARE NOT TRULY COMMITTED TO YOUR GOALS AND NOT WILLING TO PUT IN THE EFFORT...
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INTRODUCTION
This is the phase of the program that will be CUSTOMIZED completely to you. I believe this phase makes the program far more powerful because it brings you the trainee into the training process. Many programs neglect the importance of individual differences such as posture, muscle imbalances and individual muscle weaknesses.
THE MAIN GOAL OF THIS PHASE IS TO DEDICATE AT LEAST FOUR WEEKS TO MINIMIZING YOUR PERSONAL MUSCLE WEAKNESSES, AND ENSURING THAT BOTH SIDES OF YOUR LIMBS ARE PERFORMING EQUALLY.
This is also an excellent opportunity to troubleshoot any potential injuries. Some refer to this phase as the Corrective Training Phase, Preparatory Training Phase or Control/ Stability Phase I will refer to it as Upside Down Training because it is my bet that for the majority this will feel upside down! Upside Down Training is the first step before I unleash the keys to the car. You wouldnt take out a beat up car on a long road trip or under hazardous conditions would you? You would make sure the car is in alignment, the tires are balanced, there were no malfunctioning parts, the tank was full of gas and any old parts were replaced with new parts etc. Therefore consider this first phase of your training like an automobile tune-up. When we start lifting some really heavy weights in a few short weeks, all of your weaknesses will become exposed. Either you address them now or you will pay for them later. Skipping this stage is like building a 10-story building and than realizing there is a problem with the foundation.
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GOALS
2.
Letter T Stretch
3.
4.
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5.
6.
Gluts/Piriformis Stretch
7.
8.
9.
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1.
Trapezius Stretch
2.
3.
4.
5.
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6.
7.
Forearms (kneeling)
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If your pelvis is tilted forward then expect to do more stretching on your quads and hip flexors.
If your pelvis is tilted posteriorly then expect to do more stretching on your hamstrings.
This is a sign of tightness in the Tensor Fascia latae (TFL) and iliotibial band (ITB) on the lateral part of the thigh.
Same as above but probably also tight adductors (inner thigh muscles). Get ready to stretchout your TFL, ITB, adductors and hip flexors.
If you have a condition that you feel is not addressed then seek out a qualified therapist to eliminate any potential injury. Not all perceived flexibility and muscular issues are actually a result of poor range of motion or lack of strength. Oftentimes a muscle will not fire or do its job because of a nerve problem (nerve entrapment will make the respective muscle unresponsive), or structural problem. This could mean the joint is not holding or not in alignment (pelvis out of alignment, one leg longer than the other, unknown shoulder separation etc.). If you are in doubt of a lagging body part or nagging injury, feel free to contact me to troubleshoot the problem and I will make the best recommendation as to which steps to take. www.VinceDelMonteFitness.com Page
I highly recommend seeing a competent injury treatment professional such as a chiropractor, ART therapist, and/or massage therapist that can clean up any abnormalities that would be outside of your own scope of correcting. Seek out an assessment from a competent therapist and have them treat the cause, not the symptom. You are wasting your time and money if the therapist fails to determine the cause of the current condition. Not correcting the root cause will lead to further occurrences of this condition in the future. BONUS TIPS: *To receive the full benefits of stretching you should eventually incorporate this into each of your workouts. **It does not matter whether you stretch before or after your workouts. Personally I find stretching to be a relaxing activity so it kills my edge before I have to train hard so I prefer to stretch after a workout. The bottom line is that you find time to stretch and you make this next seven days a high priority to get into a grove. ****Hold each stretch for a minimum of 60 seconds per side this is called good oldfashioned static stretching. Build up to 2-3 minutes per side on areas of attention. Yes, that will be almost one hour of stretching a day if you perform upper and lower body each day. *****Spend more time on the areas that are tighter and dont hold yourself to the above recommendations. If you feel you would benefit from stretching your hips flexors for up to 10 minutes then go for it. Stretching is one of the only things where more is better. Oh yeah, dont stretch with a stopwatch either. Stretch for RESULTS. Just like your weights and cardio you should be increasing your range of motion each week. Go somewhere quiet and get into a relaxed zone. Your body will thank you dearly!
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. Alternating Superman
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If your pelvis is tilted posteriorly then expect to strengthen your weak spinal erectors (low back muscles).
This is a sign of weak glutes and tightness in the Tensor Fascia latae (TFL) and iliotibial band (ITB) on the lateral part of the thigh.
Same as above but probably also weak abductors (outer thigh muscles). Get ready to strengthen those hip extensors (butt muscles), and abductors.
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THE ATTACHED ABDOMINAL PROGRAM, AT THIS STAGE, IS INjURY PREvENTION FOCUSED. THE PRIMARY PURPOSE OF THIS INITIAL ABDOMINAL TRAINING IS TO PRIORITIZE THE HEALTH OF THE LOWER BACK, HIPS AND LOWER ExTREMITIES. THESE ExERCISES ARE NOT DESIGNED TO MAKE YOUR ABDOMINALS POP OUT THAT WILL COME DURING THE 29- WEEK PROGRAMS!
(see abdominal program on next page)
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Abdominal Program
Order
A
Exercise
Air Bike crunches
Sets
-
Reps
0-
Tempo
0
Rest
-
Notes
-
-
0-
0
-
0-
0
-
0-
0
-
0-
0
-
0-
0
Hip Thrusts
-
0-
0
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***BONUS TIPS This is a continuous circuit which means you will move from exercise to exercise with zero rest. Notice the tempo is quicker. Keep your body moving. Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. Dont be surprised if you feel like someone is ripping your stomach apart! This is a beautiful circuit of exercises and it kills. Your abs will be on fire! Unless they are really sore, do this program every workout. Its based on higher volume and no load so your abs will recover quickly.
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Exercise
Retractions
Sets
-
Reps
0-
Tempo
Rest
-
Notes
-
-
0-
-
0-
-
0-
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0-
***BONUS TIPS This is a continuous circuit which means you will move from exercise to exercise with zero rest. Notice the tempo is slower because it is also injury prevention centered. Focus on SLOW and CONTROLLED. Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. Your goal is not to work it but to simply switch on the rotator cuff and external rotators so they are prepared to stabilize the shoulder area. I suggest performing this mini routine prior to every one of your upper body workouts. They heavier you plan to lift the more beneficial this will be. In exchange for an extra 5 minutes of your workout, this mini routine will extend the lifespan of your shoulder joint so you can train hard and pain free!
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Exercise
Standard Pushup Mountain climbers Burpees High Knee drill (running on the spot) Bodyweight Squats
Sets
Time
0 seconds 0 seconds 0 seconds 0 seconds 0 seconds 0 seconds 0 seconds 0 seconds
Tempo
constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed
Rest
0 seconds 0 seconds 0 seconds 0 seconds 0 seconds 0 seconds 0 seconds 0 seconds
Notes
-
E F G H
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J K L M
Alternating Split Squat Jump Single Leg Hip Extnesion Bodyweight Reverse Lunge Single Leg Plank Raise Oblique Adductor Raise
constant Speed constant Speed constant Speed constant Speed constant Speed
***BONUS TIPS This is a continuous circuit which means you will move from exercise to exercise. You will require a stop watch that has a timer which beeps every 20 seconds and than breaks for 20 seconds. Your goal is to perform as many reps as possible within 20 seconds and then move to the next exercise. You get 20 seconds rest between exercises. Focus on using a faster tempo for this 20 seconds so you can get more and more reps within the 20 second time frame. Feel free to improvise with this circuit if your fitness is really low. For example, you could group all of the upper body exercises together and all the lower body exercises together and perform them on separate days. The secret to this circuit is INTENSITY. The order of exercises is not so important. The goal should be to perform AS MANY REPS AS POSSIBLE within each time frame. Your heart will be pumping and you will be sweating harder than when you do cardio trust me! Dont be surprised if you feel light headed or really winded! As I said, this is also a conditioning program! Build up to 3 sets with with only 1 minute between sets. If 20 second intervals are not enough then build up to 30 seconds per exercise.
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your leg fully, pause, lower the leg half way, pause, extend your leg again, pause and return the weight to the bottom. This is one rep. This means that you will not be doing boring singles all the time. This is an excellent method for isolating the weakest range of a movement. Did I mention that these suckers burn like crazy?
Introduce 21s: Yes, I know these are nothing new but have you done 21s for more
than just biceps? Get ready to use 21s on almost every muscle in your body. There are many ways to perform this movement but my favorite, which you will be using, is to do 7 half reps in the weakest half, followed immediately by 7 full reps, followed immediately by 7 half reps in the strongest half. Pause every time before you change direction to experience the full effect.
Introduce Slow Speed Methods: This does not involve a lot of weight but is excellent to ensure the working muscles are switched on. This will force your muscles to learn how to control the desired joint and ensure solid joint stability. My favorites are the lifting speeds 814, 613 and 515. For 814, this means you would take 8 seconds to lower the weight, pause for one second and then take 4 seconds to lift the weight. Of course you will be doing fewer reps.
Introduce Small Muscle Groups Prior To Large Muscle Groups: Sure, this
goes against what every personal training certification teaches and against Joe Weiders top training secrets but we are playing by a different set of rules. Ask yourself, how will your smaller and lagging body parts every catch up if you always train them at the end of the workout when your body is depleted of energy? How will your lagging parts no longer be the limiting factor in your strength gains if they are never given any priority? The obvious answer is that they will never keep up to the growth rate of your larger muscle groups which will lead to a plateau in your larger muscle groups as well. Now we have a serious problem!
Im just guessing but you might note calves, abs, forearms, arms etc. These are the most popular muscle weaknesses because they are given lower volume and less priorwww.VinceDelMonteFitness.com Page
ity than the major muscle groups like chest, back, shoulders and legs. Whatever the case there is a very simple principle we will follow for upside down training. The exercises you do first in the workout and first in the training week are the exercises that get the best effort, and therefore the best results. It is human nature to put ones favorite exercises first in the week and first in the workout year in and year out and then wonder why muscle imbalances occur. Every time you do Upside Down Training, you will do your weak muscles first in the workout and first in the week. As said above, you will break some of the popular bodybuilding laws such as NEVER train a small muscle before a large muscle. Imagine how strong you will bench press after we specialize on your shoulder stabilizers and triceps for a few weeks. Imagine how strong your lat pulldown will be after we strengthen those stubborn forearms that are always giving out first. Imagine how strong your squat will be after we spend a few weeks strengthening your core and neglected glute muscles. Hopefully you are getting excited by seeing the bigger picture! You will notice smaller muscles such as your forearms, traps, biceps, triceps and calves getting more priority in volume and sequence during Upside Down Training.
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MAKE THESE ADJUSTMENTS: SQUATS - aim to get your butt to literally touch the floor. Open your stance wider and
point your toes outward. Only travel as low as you can while maintaining a flat back. Consider front squats if your flexibility is pitiful.
BENCH PRESS turn your elbows in (no flaring) to maintain emphasis on your shoul-
ders and triceps. If you have really long arms then leave 1-2 inches between your chest and the bar when lowering.
SHOULDER PRESS have the dumbbells come below your shoulders on the way
down. If you have really long arms, only extend them of the way and do not waste energy pressing them all the way back over your head.
TRICEPS lock out your elbow joint. BICEPS fully extend your arm around your elbow joint. Always keep your palms facing upwards.
LAT PULLDOWN fully allow your traps to elevate on the way up and make sure the
bar touches your clavicle on the way down. not with your arms.
SEATED ROW allow your shoulder blades to roll forward. Pull with your back and HAM CURLS your heels should touch your butt and fully extend. Keep your toes
pointed. Suck your abs in like a vacuum to minimize any hip movement. est you can stand, stand up higher.
CALVE RAISES let your heels touch the floor. When you believe you are the high-
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ALWAYS DO ONE WARM-UP SET WITH A SUPER LIGHT WEIGHT TO TRACE THE LINE OF MOvEMENT.
Be prepared to use lighter weights with this form and be prepared to discover some new muscle tissue if you have being using limited range movements. It is your goal to stimulate as much muscle as possible and this will only be achieved by using a full range of motion.
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Exercise
calf Tri Set: 1. Machine Seated calf Raise 2.Standing Machine calf Raise 3. Supine calf Raise Hip/Quad Super Set: . Single Leg curl (standing or lying) . Single Leg Leg Extension
Sets
Rest
Tempo
Rest
0
Notes
-
B1:B2
c1:c2
Hip/Quad Super Set: . Single Leg Hip Extension 2. One Leg Box Step Up 0 0 0
d1:d2
Inner/Outer Thigh Super Set: . Hip Abduction With cable . Hip Adduction With Band (or cables) - - 0
E1:E2
Hip/Quad Super Set: 1. Back Extension . Single Leg RdL With dB - - 0
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F1:F2
Hip/Quad Super Set: 1. dB Bulgarian Split Squat 2. deadlift (trap bar or straight bar - -
0
Abdominal circuit: . Air Bike crunches 2. Janda Sit Ups 3. Full Sit Ups 4. Lying Side crunch 5. Supine double Leg Raise . AlternatingToe Touch .Hip Thrusts
-
0-
0
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Exercise
Standard Pushup
Sets
Time
0 seconds 0 seconds 0 seconds
Tempo
constant Speed constant Speed constant Speed
Rest
0 seconds
Notes
-
0 seconds
0 seconds
0 seconds
constant Speed
0 seconds
Bodyweight Squats close Grip chin Ups Bench dip Modified Pullup Alternating Split Squat Jump Single Leg Hip Extnesion Bodyweight Reverse Lunge Single Leg Plank Raise Oblique Adductor Raise
constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed
0 seconds
0 seconds
0 seconds
0 seconds
0 seconds
0 seconds
0 seconds
0 seconds
0 seconds
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Exercise
Trap Super Set: . Shrug (barbell) 2. dB Shrug
Sets
Rest
0 0
Tempo
Rest
0
Notes
-
B1:B2
Forearm Super Set: . Seated Barbell Wrist curl . Seated Barbell Reverse curl 0 0 0
c1:c2
Bicep Super Set: . Supinated Incline Bicep curls 2. Reverse Barbell curls - - 0 and /s
d1:d2
Tricep Super Set: 1. Supine close Grip Bench Press 2. Reverse Grip Pressdown - - 0
and /s
E1:E2
Shoulder Super Set: 1 .Lying dumbbell Lateral Raise 2. Lateral Raises (w/plates) (standing or seated) - - 0
and /s
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F1:F2
Back Super Set: 1. close Grip Pulldown . Pullovers s - 0
G1:G2
chest Super Set: 1. Incline dB chest Press 2. dumbell Fly - s - 0- 0 0 - minutes and repeat
Abdominal circuit: . Air Bike crunches 9. Janda Sit Ups 10. Full Sit Ups 11. Lying Side crunch . Supine double Leg Raise .Alternating Toe Touch . Hip Thrusts
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Exercise
Standard Pushup
Sets
Time
0 seconds 0 seconds 0 seconds
Tempo
constant Speed constant Speed constant Speed
Rest
0 seconds
Notes
-
0 seconds
0 seconds
0 seconds
constant Speed
0 seconds
Bodyweight Squats close Grip chin Ups Bench dip Modified Pullup Alternating Split Squat Jump Single Leg Hip Extnesion Bodyweight Reverse Lunge Single Leg Plank Raise
constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed constant Speed
0 seconds
0 seconds
0 seconds
0 seconds
0 seconds
0 seconds
0 seconds
0 seconds
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***BONUS TIPS Ideally this program should be done on Monday, Tuesday, Thursday and Saturday or Tuesday, Wednesday, Friday and Sunday. Notice the pattern. You might be unusually sore after the first few workouts. Your body will tell you if you clearly over did it however a little bit of muscle soreness is not a bad thing. Train right through it and you might find the body weight workouts actually help loosen you up. Incorporate the flexibility training either before or after the workout. If you find this drags the workout well past your time limits then do the flexibility training on its own day. Feel free to incorporate the shoulder stability program at least 2 x a week BEFORE the body weight conditioning program. 5-10 minutes of easy cardio is recommended before each workout. Use the first and second week to get familiar with the new tempos and for choosing the appropriate work loads. You should be hitting failure within the given rep ranges. As you get familiar with the program, increase the weights and intensity of the workout. Dont be surprised if you feel beat up after some of these workouts. Ive given you a program Im confident you have not experienced before. It will take some time for your body to condition it self. I have recommended at least 4 weeks on Upside Down Training but you are free to do it for up to 6 weeks as well and you are free to come back to Upside Down Training every few months.
CONCLUSION
There you go 30 days of step-by-step action steps. This next 30 days is an excellent opportunity to start putting your body back into alignment, decrease the aging process and regain your confidence. The ultimate goal is getting you walking tall without even thinking about it. How will you do this? Be dedicating the next 30 days, one week a time, to the steps outlined in this bonus report. Aside from the outward benefits of aligning your outer-body, you will create a better inner-body to be proud of.
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