The Mega Size Method

cover TK

2www.vincedelmontefitness.com

By Vince Del Monte, Honors Kinesiolgoy Degree, P.I.C.P Level 1& 2 Certified,

Precision Nutrition Certified, WBFF Pro Fitness Model

www.VinceDelMonteFitness.com

The hardest muscle-building workout on the planet!

The6-12-25

Mega-SizeMethod


Basic Introduction

Always consult a physician before beginning any exercise program. Complete a thorough warm-up of cardiovascular activity, static stretching

and dynamic stretching before commencing the 6-12-25 Workout. I recommend Dynamic Stretching For Bodybuilders as the ultimate ten-minute pre workout warm up.

For maximal fat-burning, add four bouts of interval cardio for 20 minutes a

session after each weight training workout. For maximal muscle-growth, limit your cardio to two bouts of interval cardio

for 10 minutes after the upper body weight training workouts.


Safety & More Recommendations

Safety Step #1: The tempos dictate the loads you select. If you cant maintain the prescribed tempos, the weight is too heavy.

Safety Step #2: Master a full and controlled range of motion throughout

the entire rep. Do not change your body position to achieve extra reps. Safety Step #3: Stick to the tempos to avoid the use of kinetic energy i.e.

fools gold. Safety Step #4: Stick to the progression model below and dont forget to

wear a stop watch to time the rest intervals.


The 6-12-25 Mega-Size Workout

THE LOGIC BEHIND THE PAIN:

This is a 4-day workout catered to intermediate (1-4 years of training) and advanced trainees (4 or more years of training). If youre a novice lifter (less than 1 year of training), this workout is not for you. The primary training effects are functional hypertrophy, hypertrophy and strength-endurance. In laymans terms, youre going to get stronger, bigger and leaner because of the unique targeting of the Type IIa, Type IIb and Type I muscle fibers.

The 6-12-25 Breakdown: This workout consists of a giant set of three

different exercises per body part. You will perform 6 reps with perfect form on your first exercise; take no longer than 10 seconds to move to the second exercise and perform 12 reps with perfect form; take no longer than 10 seconds to move to your third exercise and perform 25 reps with perfect perform. That is the completion of the first giant set. Rest for a complete 3 minutes and repeat. Follow the progression protocols below.

The Secret To Making The 6-12-25 Method Effective: Its all

about choosing the optimal loads. Let me pain a picture for you: You must pick a load that will pop your eyeballs out of your skull after 6 reps, after 12 reps, and after 25 reps. You should feel like youre in a death-struggle whether it is 6 reps, 12 reps, or 25 reps. Make sure you watch the instructional videos to see what I mean J

To get amped i.e. warmed-up for this, you will need at least 2 non-work sets before your first work set to familiarize yourself with the optimal loads.


The 6-12-25 Split: An ideal split would be 2 days on, 1 day off, 1 day on, 1 day off, 1 day on, 1 day off and repeat. That would look like: Monday, Tuesday, Thursday and Saturday. Another option is Monday, Tuesday, Thursday and Friday. Take the other days completely off.

The 6-12-25 Progression: Week 1 - 3 giant sets Week 2 - 4 giant sets Week 3 - 5 giant sets Week 4 - 3 giant sets but increase all your weights by 5-10% This is considered one 28-day cycle.

Rest for at least a week before you begin another workout program. When I say rest I mean REST - no de loads, no light sessions, I mean NO WEIGHTS AT ALL. Dont even dream about them.

Keep a training journal so that

every time you do a new 28-day cycle, you can make sure youre starting weights are slightly heavier on week 1. This will ensure youre increasing your work capacity/density, which means youre doing more work in less time -- the cornerstone principle of muscle growth.

The Tempo Matters: The only

guys who tell you that tempo doesnt matter are those who are too scared of the pain and are more interested in impressing people in the gym with


their loads, rather than their physique. Some gurus say you should not be focusing on tempo when lifting heavy weights and I disagree. I believe that is the EXACT time you should be using a tempo because its an indication of whether youre in control or not! Heck, if you cant lift and lower the weight in control than you have no business using that weight in the first place. Using tempos will keep you injury free for life. Ive never met someone who got injured while using a tempo. This is not ego-building, this is bodybuilding!

The Rest Periods Matter: When I say 3 minutes, I mean that the next

set starts at 3 minutes so start getting ready for your next set around 2 and minutes. True progress is based on standardizing the tempo and rest period from workout to workout.

The Exercise Selection Matters: None of the exercises are randomly

selected, there is a reason we do each one in the order its been placed so dont think you know what youre doing and switch things around J This workout utilizes Positions of Flexion, a concept that my good buddy Steve Holman introduced years ago. Its based on biomechanics and targeting a muscle in the midrange position (where its strongest), the stretch position (where its weakest) and the contracted position (where its weakest). You see, most guys choose exercises that continue to make them stronger where they are already strong - the midrange of a movement. However, when you ask a guy to squat one inch lower or ask a guy to do a chin up one inch higher, he cant because hes trying to access muscle fibers that have been neglected, therefore weak. In the instructional videos Ill explain all this in more detail and youll get to see examples of exercises that emphasize the midrange, stretch and contracted position. In this workout I have allocated the 6 RM (rep max) to a midrange exercise; the 12 RM (rep max) to a stretch exercise and the 25 RM (rep max) to a contracted exercise. Again, dont mess with the exercise order or selection for optimal gains.


The 6-12-25 Mega-Size Diet

CALORIES:

Bodyweight x 17

If you did not gain 4-5 pounds of fat-free muscle mass after 28-days, readjust your calories to Bodyweight x 20 the next time through.

MACRONUTRIENTS:

Carbohydrates: 40% if youre over 10% body fat

Carbohydrates: 50% if youre less than 10% body fat

Protein: 30% if youre over 10% body fat

Protein: 30% if youre less than 10% body fat

Fat: 30% if youre over 10% body fat

Fat: 20% if youre less than 10% body fat

To calculate your macronutrients for a 175 pound male less than 10% body fat:175 x 17 = 2,975 calories per day50% carbs = (2,975 x 0.50 = 1,487 / 4 calories per gram = 372 grams per day30% protein = (2,975 x 0.30 = 892 / 4 calories per gram = 223 grams per day20% fat = (2,975 x 0.20 = 595 / 9 calories per gram = 66 grams per day


NOTE:

This is a generic starting point. Each week you will assess how you feel, look and perform to determine if you should increase your carb intake or fat intake if youre not making gains. There is very little need to increase your protein intake, its more than sufficient. Do not make any changes to your diet if youre not following it at least 90% of the time or else you dont have enough intelligence to make an accurate decision.

MEAL FREQUENCY:

Every 3-4 hours MAXIMUM. A meal cadence any less than this is less than optimal and will initiate a cascade of catabolic hormones. You can debate about optimal meal frequency all day long with the arm chair experts out there, but I have no interest in engaging in academic debate. Over the past ten years Ive worked with hundreds of clients and they all stick to a meal cadence of every 3-4 hours MAXIMUM. We strive for at least 5-6 meals a day minimum and no more than 2 shakes a day. Optimally, 1 shake a day but 2 is the max. If you want to look solid, you need to eat solid food J And if youre skeptical about eating every 3-4 hours, take a look at how its worked out for my us:

Testimonials of guys & gals eating every 3-4 hours. Knock yourself out!


INTERESTED IN DONE FOR YOU

MEAL PLANS?

Click here to order NO NONSENSE MUSCLE BUILDING

& get access to my 84-Day Healthy Mass Meal Plans which include calories amounts

from 2,000 to 6,000 calories!


My Current Diet To Bulk To 230 Pounds

Pre Meal 1:

2 scoops of Iso-Smooth Protein Powder from Blue Star Nutrition (Vanilla)1 scoop of Athletic Greens Powder 1 liter of water with 1 whole lemon *Wait for 20 minutes to alkalinize

Meal 1: Breakfast

3 whole eggs8 oz of extra lean ground beef 1 cup of spinach1 tablespoon of coconut oil *Mix all this together in frying pan 2 slices of Ezikel bread with 1 tablespoon of walnut or butter

3 caps of Masszymes 2 caps of P3OM

Meal 2: Pre Workout Meal

10 oz of white fish 1.5 cups of brown rice or quinoa cup of steamed or raw veggies


Pre Workout Supplements:

1 scoop of P.P.K. from Blue Star Nutrition5 grams of Creatine monohydrate from Blue Star Nutrition * You MUST try this stuff, its nothing less than INSANE!

During Workout Supplements:

20 grams of BCAA from Blue Star Nutrition1 Gatorade (for simple carbs and electrolytes)


Post Workout Supplements:

2 scoops of Iso-Smooth Protein Powder from Blue Star Nutrition (Vanilla)1 scoop of Athletic Greens Powder*Mixing vanilla and greens together tastes amazing!

Meal 3: 1 Hour Post Workout

4 oz of ground turkey 8 egg whites 1 cup of white rice1 cup of veggies*Fix them all together for a stir fry


Meal 4: 4 Hours After Workout

10 oz of chicken or white fish 10 oz of sweet potatoes 1 cup of raw or steamed veggies


Meal 5: FREEEEEBIE MEAL!!!!!!!!!

Thats right, you get 1 free freebie meal per day! Take your girl out for dinner, get a bite with your buddies, satisfy your craving and be happy that youre bulking up, not dieting!

This is not mandatory but its an optional strategy to help you stay compliant to the other meals in the day. If you think about it, one freebie meal a day still keeps you compliant to your diet 90% of the time, which is pretty darn impressive. Dont go crazy with your freebie meal but let go of any obsession with having to keep it clean all the time. Were bulking up, not cutting here so enjoy it! I also recommend you take some digestive enzymes with this meal so help with absorption and digestion (who knows what youll be eating J) I recommend Masszymes and P3OM from BioOptimizers.


Meal 6:

10 oz of salmon or lean steak of your choice1 full avocado 1 huge greens salad with cup of mixed nuts and seeds of your choice

Pre Bedtime Supplements:

ZMA - I use Status from Blue Star Multi Vitamin - I use Vitality from Blue Star


Day 1: Shoulders and Abs

Exercises Sets Reps Tempo Rest

GIANT SET

Exercise #1: Standing Push Press 3* 6 40X0

Exercise #2: Wide Grip Dips 3* 12 30X0

Exercise #3: Prone Lateral Raises w/External Rotation

3* 25 20X0 3 min

ABDOMINALS

Exercise #1: Hanging Leg Raise 3* 6 60X0

Exercise #2: Weighted Cable Crunches 3* 12 30X0

Exercise #3: V Ups 3* 25 20X0 3 min

NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat. Watch the videos for demonstration.


Day 2: Biceps & Triceps


BICEPS GIANT SET

Exercise #1: Standing Hammer Curls w/ Supination

3* 6 40X0

Exercise #2: Incline Cable Curls 3* 12 30X0

Exercise #3: High to Low Cable Curls 3* 25 20X0 3 min

TRICEPS GIANT SET

Exercise #1: Parallel Bar Dips 3* 6 60X0

Exercise #2: Leaning 1 Arm Extension 3* 12 30X0

Exercise #3: Standing Overhead Rope Extension

3* 25 20X0 3 min



Day 3: Quads & Hips


QUADS GIANT SET

Exercise #1: Barbell Squat 3* 6 40X0

Exercise #2: Foot Elevated Split Squats 3* 12 30X0

Exercise #3: Leg Extensions 3* 25 20X0 3 min

HIPS GIANT SET

Exercise #1: Deadlifts 3* 6 60X0

Exercise #2: Lying Leg Curls 3* 12 30X0

Exercise #3: Hip Extensions 3* 25 20X0 3 min



Day 4: Chest & Back


CHEST GIANT SET

Exercise #1: Incline Barbell Press 3* 6 40X0

Exercise #2: Flat Dumbbell Press w/ Internal rotation

3* 12 30X0

Exercise #3: Cable Flys w/ Internal Rotation 3* 25 20X0 3 min

BACK GIANT SET

Exercise #1: Overhand Bent Over Rows 3* 6 60X0

Exercise #2: Underhand Chin Ups 3* 12 30X0

Exercise #3: Horizontal Rope Rows 3* 25 20X0 3 min



Vince Del Monte Transformation Students

TONY GREGORYGahanna, Ohio

AMIT SIDHWANIMumbai

STATON AKANA Lindon, Utah

Packed On 50 Pounds of MUSCLE!

The Best Shape I Have Ever Been In!

My Self-Esteem Shot Through The Roof!

Gained 17 Pounds Of Muscle

Your Full Body Routine Is Simple Amazing!

Lost 22 Pounds Of Fat

Got My Life Back at 53 Years Old

Andy Notices Veins And Cuts He's Never Seen Before!

Gains 30 Pounds Of Solid Muscle

CHRISTIAN ROSENVOLDCopenhagen, Denmark

DANIEL ERNESTO GOMEZ CHAMAVeracruz, Mexico

BORISLAV HRISTOVBulgaria

TOM BODDCreston, British Columbia

ANDY SPRUILL

EZRA VAN DEN BOSCH Waddinxveen Netherlands

CLICK HERE To Read Their Success Stories

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AIMO RUOHOTorrevieja, Alicante province, Spain

KIM HOHong Kong

PHIL SMITHGrove City, Ohio

Aimo's Inspires An Entire Generation!

Gains 90 Pounds Of Muscle!

Gained 15 Pounds Of Muscle

From Fit To Freaking Shredded!

12-Weeks - Went From 200 lbs at 17% Body Fat To 210 lbs at 10% Body Fat!

65 Is Only A Number

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Added Nearly 20 Pounds Of Muscle

JOEY DE LA CRUZUvalde, Texas

MARIOS PRODROMOULarnaca, Cyprus

DON CASAGRANDENew Zealand

JUUSO KORVOLAHelsinki, Finland Columbia

CHAZ GINEST Denver, Colorado


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25-Days - Transformed From 15% Body Fat to 9% Body Fat!

THARUN SHOLARAJANIndia



GINO AQUINOTrinity Beach, QLD, Australia

JOO PAULO GASPAR DA SILVA Brazil

BEN GOUWENS IN, USA

Anything Can Be Physically Achieved

Now Quickly Noticed By Women

He Gains 10 Pounds Of Muscle!

Gave "One Hundred And Ten Percent"

"Commitment is key!"

Joe Lost 25 Pounds

Josh Lost 7% Body Fat

Packs On 47 Pounds Of Size!

Added Nearly 20 Pounds Of Muscle

ANTHONY CICCOTTOLong Island, New York

BERNARDO PINHOPortugal

JOEY VAILLANCOURTGatineau, Quebec

JOSH PROBERTSWamsutter, Wyoming Columbia

NICK LOFTONKaty, Texas

JOCK PURTLE NSW, Australia


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IVAN MENDEZAkureyri, Iceland

SONDRA ST-AMANDVernon, British Columbia

DEREK CUTSINGER Daegu, South Korea

Maan...you look so muscular!

40 Year Old Mother, Loses 18 Inches

Building Muscle The Chicks Dig!

Pain is only temporary

Went From Skinny-Fat To Lean, Toned And Sexy!

The Work Is It's Own Reward!

Stayed On Track and Took Action

"I Wanted To Be Someone Instead Of Being A Little Skinny Push Over"

Packed On 10 Pounds Of Muscle

MICHAEL DAHLBC, Canada

MEGAN KELLYMA, USA

PAUL MASINELLI

PETE LUCKRAFT

BILL RANCHMEN Louisiana, USA

MATT BEUKELMAN Mitchell, South Dakota


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ABOUT VINCE DEL MONTE

Meet Vince Del Monte, the only Fitness Guru who has been coined The Skinny

Guy Savior. He earned this name by dedicating his life to transforming the lives of the skinny, scrawny wimpy guys & skinny girls helping them become healthier, fitter and more confident in their bodies. In the end his students transform themselves to Live better, Look better & Know better! Vince has transformed thousands of lives of the skinny, scrawny wimpy individual with a perfect mix

of encouragement, humor, no BS, inspiration and fun with his popular

best selling No-Nonsense Muscle

Building system.

Vince has the most popular skinny to muscular transformation stories in the world. He was the poster boy of the I cant gain weight or get the girl story. Vince became known as Skinny Vinny. He was 140-150 pounds at 6 feet tall. The nickname didnt die; it stuck with him all through college.

He tried everything to gain weight any way he could, never reaching past 149 lbs., dripping wet. He went through the battles to gain like no other. As a former competitive long distance runner, Vince used running to survive the embarrassment and insecurity he suffered from being too skinny. He formed an identity for himself as one of those lean, mean, running machines.

Vince studied Kinesiology and received a Honors Kinesiology degree from the University of Western Ontario. After college, he found a mentor who told him to burn all of his fitness magazines and stop wasting money on supplements to gain weight. Vinces life started to change. He gained some weight, got muscles and then met the girl of his dreams whom he calls his B.M.W. Beautiful Marvelous Wife!

Vince helps thousands of individuals with muscle unfriendly genetics; make a plan to create new habits and commit to it. He helps with motivation, confidence, and teaches the basis for training smarter not harder individuals see muscles within 2 weeks, not 2 months! They eat better and have a more balance life. And in the end, each individual becomes a better man or woman all while reaching his or her goals.

Vince is the Author of No-Nonsense Muscle Building: Skinny Guy 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 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 what he preaches to challenge himself and inspire his readers.

CONNECT WITH VINCE!

www.VinceDelmonteFitness.com

facebook.com/vincedelmontelivelargetv

www.youtube.com/user/VinceDelMonte

No Nonsense Muscle Building: Skinny Guy Secrets For Insane Muscle Gain

This is my original flagship muscle building program that has been followed by more than 80,000 guys and gals worldwide. Its the same system I followed to gain 41 pounds of drug-free muscle in exactly 24 weeks. Its where I strongly recommend all my students begin. It includes a 6-month program for Beginners and Intermediate trainees and an additional 6-month program for Advanced trainees.

Click here to read more or buy No Nonsense Muscle Building.

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This is the program I followed to bulk from 214 pounds to 227 pounds in 42 days following a scientifically-proven dietary protocol called cyclical bulking and it can be utilized with any muscle building workout. This system includes three unique muscle building workouts catered to three different goal looks: A fitness model physique; a muscle model physique; and a bodybuilder physique.

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VINCE DEL MONTES MUSCLE BUILDING PROGRAMS

21 Day Fast Mass Building: Gain 12 Pounds Of Pure Muscle In Just 21 Days

The 1,000 Rep Muscle Challenge

This is an extreme, short-term, 28-day muscle building workout for emergency use only. If youre not as ripped and muscular as you want to be and youre looking for a groundbreaking program to shock your muscles into submission then youre going to want to give this a shot. Youll also get to meet one of the biggest rising stars in professional fitness modeling, Artus Six Pack Shakur who is my guest. Click here to test out the 1,000 Rep Muscle Challenge.

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Maximize Your Muscle: Advanced Muscle Routines & Exclusive Coaching To Blow Beyond Your Genetic Potential

This is my first 16-month curriculum-based coaching program that is open to students who successfully complete No Nonsense Muscle Building first. This is 16 months of periodized muscle building workouts that focus on 12 untapped targets for igniting new muscle growth. This is a membership based program that includes a 24-page hardcopy newsletter, two hour workout DVD, 90-minute coaching call and private members community.

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Hypertrophy M.A.X.: 12 Unique Hypertrophy Models & Elite Coaching For Colossal Gains In Size & Strength

This is my current muscle-building masterpiece and its 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 youre 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


Ripped Abs Now

This is the identical abdominal workout and cardio protocol I utilized to get my WBFF Pro Card and to lose 25 pounds of fat in 12 weeks. You can incorporate this abdominal workout and cardio protocol into your current program.

Click here to read more or buy Ripped Abs Now.

Regular Price: $29.95

Sale Price: $7

Metabolic Ab-Shredder

This is my early morning abdominal and cardio protocol I perform on an empty stomach when I need to get ultra lean in a short period of time. Learn the cardio protocol and the abdominal exercises and abdominal circuits I use to get ripped abs and blast my belly fat. You can incorporate this protocol into your current muscle building or fat loss workout.

Click here to read more or buy Metabolic Ab Shredder.


Sale Price: $29.95

VINCE DEL MONTES PLUG-IN FAT LOSS WORKOUTS

The Best Of Series

If your muscle gains have come to a halt and youre looking to bust through your plateau then start introducing my best muscle-building and fat-loss exercises that include advanced intensity techniques. None of these exercises or techniques are included in my other programs so this is a plateau-busting owners manual. The best part is that you incorporate anything you learn into the workout program youre currently on.

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Sale Price: $29.95

Anabolic Finishers

Perhaps my most popular muscle building plug in program, which includes a series of unique finishing moves to add to the end of your workout to ensure youve recruited every last muscle fiber. This workout will take you beyond the critical drop off point, which is the point in the workout that new muscle gains are discovered. If you dont feel like your current workout program is cutting it for you then.

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Regular Price: : $47

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VINCE DEL MONTES PLUG-IN MUSCLE BUILDING WORKOUTS

Your Six Pack Quest

This is my original flagship fat loss program that has been followed by over 20,000 guys and gals worldwide. Its the same system I used to help one client lose 100 pounds in six months and the same system I used to place third at the Canadian Fitness Model Championships. It includes a 3-day, 4-day and 5-day workout program. Its the fat loss program I recommend all my students start with if youre interested in eliminating all your belly fat and getting into the best shape of your life.

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Regular Price: $127

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The June 26th Wedding Day Workout

This is the workout program my wife and I followed to get ready for the biggest day of our lives - our wedding day! Its a 4-day hypertrophy-based workout program that includes an interval cardio workout program and a full-blown stretching routine as well. I recommend this for beginner and intermediate lifters, males and females alike. Youll also learn all the nutrition rules we followed to look sexy for our wedding night and our honeymoon!

Click here to read more or buy TheWedding Day Workout.


Sale Price: $29.95

VINCE DEL MONTES 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 youll get to see how I ate and trained to win my WBFF Pro Card, youll meet my coach IFBB Pro Bodybuilder Ben Pakulski, my training partner former NFL lineman Ryan Watson, and youll get to see me compete in two separate shows. Everything from weight training, cardio, supplements, nutrition and stage prep is covered in explicit and step-by-step detail. For anyone looking to get ultra ripped, this bad boy is for you.

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Last Minute Confidence

Need to lose 10 pounds in the next 14 days? It wont be easy but this is your complete step-by-step 14-day workout, meal plan and supplement protocol for a leaner, harder and fuller physique for any urgent deadline. This is a hardcore program and only for individuals who are ready to work hard the next 14-days, wimps need not apply.

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Regular Price: : $49.95

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VINCE DEL MONTES FAT LOSS PROGRAMS

FULL BODY LICIOUS

This is Flavias entry level fat-loss program that shows females her F.O.R.C.E. formula for a flawless figure.

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CURVALICIOUS

This is the sequel to Full Body Licious and takes females from a lean body to a sculpted body with targeted metabolic fat loss workouts for toned and sexy curves.

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Regular Price: $97

Sale Price: $67

FLAVIA DEL MONTES FEMALE PROGRAMS

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 you can join her free newsletter for daily recipes, motivation, workouts and female fitness tips.

The Mega Size Method

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