for several years now and he never ceases to amaze me with his ability to distill very complex concepts into simple and easy-to-understand instructions. This book is your step-by-step blueprint of how to gain the most muscle mass possible in the shortest amount of time. Vince lays out the science behind muscle building, but in a manner that those of us who don’t live in lab coats all day can understand, and learning the power of optimizing D-T-S (you’ll know what that means when you crack open the book) is the key to unlocking your muscular potential. This is, in my opinion, the best muscle-building book of all time!”
—RYAN FAEHNLE, INTERNATIONAL STRENGTH AND PERFORMANCE COACH
LIVING LARGE
This book is for informational purposes only. It is not intended to serve as a substitute for professional medical advice. The author and publisher specifically disclaim any and all liability arising directly or indirectly from the use of any information contained in this book. A health care professional should be consulted regarding your specific medical situation. Any product mentioned in this book does not imply endorsement of that product by the author or publisher.
Copyright © 2016 by 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
To place orders through Perseus Distribution:
Tel: (800) 343-4499
Fax: (800) 351-5073
E-mail: [email protected]
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
