1000 Rep Muscle

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The 1,000 Rep
Muscle MADNESS Challenge
Think youve seen every possible workout under the sun?
Think again with my 1,000 rep approach to
shocking any muscle into submission...
By AuthorS, trAinerS And ModelS
Vince del Monte & ArtuS ShAKur
www.VincedelMonteFitneSS.coM
Vince Delmonte www.VinceDelMonteFitness.com 2010 - 2011.
All rights reserved.
3
Basic Introduction
Always consult a physician before beginning any exercise pro-
gram.
Complete a thorough warm-up of cardiovascular activity, static
stretching and dynamic stretching before commencing the 1,000
Rep Muscle-Challenge.
For maximal fat-burning, a 40-minute cool down walking on the
Stairmaster or walking on a steep incline of a treadmill or sprinting
intervals is strongly recommended.

For maximal muscle-growth, limit your cardiovascular to a maxi-
mum of 10-minutes, of any form, after your respective 1,000 Rep
Muscle Workout.
Safety & More Recommendations
Safety Step #1: Master proper exercise technique with a slow and
controlled tempo before increasing range of motion.
Safety Step #2: Master a full range of motion before increasing
lifting speed.
Safety Step #3: Master a strong and steady lifting speed before
increasing poundage.
Safety Step #4: Keep increasing poundage but never sacrifce
technique, range of motion or speed for extra weight. These fol-
lowing rules apply, strongly, towards the 1,000 Rep Muscle-Chal-
lenge.
Summary of Progression to Increase Intensity:
Smooth & controlled movement -> Increase range of motion ->
Increase lifting speed -> Add resistance
Vince Del Monte Fitness Presents
1,000 Rep Muscle Challenge
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1, 000 Rep Muscle Challenge
Method behind the madness:
This is a 4-day advanced program based on 1,000 reps per week, not per bodypart! Its
designed to increase muscular size, strength and conditioning.
The program employs two of the most efective and time-tested rep and set protocols
into one workout: 5 sets of 5 reps and 10 sets of 10 reps.
Heres how we get 1,000 reps a week: 125 reps per bodypart. 2 bodyparts per workout
equaling 250 reps per workout. 4 workouts a week equaling 1,000 rep muscle-challenge!
Complacency can be a bodybuilders worse enemy. Slipping into a comfortable rock-
ing chair, A.K.A. the death chair, can summon a death sentence on anyone looking to add
serious size, strength and shape to his physique. Thats why the most fundamental tenet
of improvement is change. Even miniature variations in your workout can kick-start new
results. However, if youre ready to get insanely mad and thrust your muscles into mass-
mode, the 1,000 Rep Muscle-Challenge is a personal gift from me to you. I am using this
same program (in conjunction with Three Minute Muscle, The Metabolic Ab-Shredder &
1,000 Calorie Challenge) to get ready for my new photo shoot. Im confdent the pain, I
mean fun, will be awarded with awesome progress.
The Blueprint:
How To Use 5x5:
The 5 sets of 5 reps component of the workout is a classic muscle-building workout. It
was popularized by strength coach Bill Starr in the 1970s, but still enjoys popularity in
many gyms around the world. 5x5 sounds like it needs no explanation but there are actu-
ally endless variations of this workout. Here are three classic ways you can interpret the
workout. Well use the frst method of Straight Sets for the 1,000 muscle-challenge.
5
1. Straight Sets:
This is the classic interpretation of the program. Simply pick an exercise and a weight and
stick with it for 5 sets, attempting to complete 5 reps each set. If you end up choosing too
heavy of a weight to complete all 5 sets of 5 reps, then stick with that weight when you do
the exercise next time. For example: 225x5, 225x5, 225x5, 225x4, 225x3. You are to use the
same weight until you can complete 5 sets of 5 reps, and only then increase the weight.
2. Work Up:
This variation allows you to start with a lighter weight and work up over the 5 sets, to your
5 rep maximum for the day. This means that the 5th set is your heaviest. Here is how this
might look: 135x5, 185x5, 225x5, 275x5, 315x5.
The next week you would come back and try to increase the weight on every set, but pay
particular attention to increasing the weight on the 5th and fnal set.
3. Work Up and Down:
This variation is similar to the previous; except that you work up in weight more quickly so
that your heaviest set is your 3rd set. Once you hit your heavy third set, you decrease the
weight for the 4th and 5th sets. For example: 185x5, 225x5, 275x5, 245x5, 225x5.
The next week you would try to increase the weight on every set, but especially on sets 3,
4, and 5.
How To Use 10x10:
You begin by doing 10 reps with a weight. Rest 60 seconds and perform another 10 reps.
Continue in this manner, without changing the weight, until youve performed 10 sets.
Keep in mind, however, that if you actually complete 10 sets of 10, you chose a weight
that was too light. Ideally, a 10-set progression would look something like this:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 8 reps
Set 6: 7 reps
Set 7: 6 reps
Set 8: 8 reps*
Set 9: 7 reps
Set 10: 6 reps
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*Oftentimes, you get a neurological rebound efect at set 7 or 8 where you actually in-
crease your reps again. Once you did achieve 10 sets of 10, however, youd increase the
weight the next workout.
The program has been tried by tens of thousands of weightlifters, bodybuilders, and ath-
letes, almost always to great efect.
Even though it is, by weightlifting standards, an old program, its still worth doing. Just
because a program is not the favor of the month anymore doesnt mean that it lost any
of its luster.
One of the founders of 10x10, Charles Poliquin, explained that the program works be-
cause of the law of repeated eforts. In other words, you do enough reps of an exercise,
even at a weight thats submaximal, you are gonna grow.
Program Guidelines:
Due to the extreme work demand I wont recommend a lot of freedom in its application.
I suggest doing a 2 days on, 1 day of, 2 days on, 1 day of format. Repeat this format three
to twelve times creating a 3-12 week program. Stick to the program for as long as you
wish.
Always perform the 5x5 portion before the 10x10 portion. Rest for 120 seconds during
5x5 and 60 seconds for 10x10.
You are welcome to modify exercise selection based on your individual body needs. I
recommend the 5x5 always remain with barbells and power moves to promote size. The
10x10 exercise selection can include fexibility and your own selection of favorite and
responsive exercises.
Start of with weight selection that allows you to achieve 5x5 and 10x10 comfortably.
Adapt to the total volume before adding resistance.
Muscle growth and fat-burning will result primarily on these three factors:

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->Prime-Time Nutrition Windows: Strive for a 2:1 ratio of complex carbohydrates to
protein at breakfast, 1.5 hours pre workout and within 1.5 hours post workout. Execute
perfectly and your body will grow like a weed. If you can only eat three times a day, select
these prime-time windows because your body is most sensitive and responsive to hyper-
trophy at these times. If you need help designing a meal plan, pick up No Nonsense Mus-
cle Building, my fag ship product with Done-For-You meal plans at every caloric amount
and Ill show you how many calories to begin with.
->Sleep: You must sleep at least 8-hours a night. The earlier you go to bed, the better.
Muscle-building and fat-burning hormones are unleashed under high-quality and regular
sleep patterns.
-> Supplements: Strive for at least 1 gram of fsh oil for every percentage body fat on
your body. If you have 20% fat, this means you need 20 grams of omega-3 fsh oil (liquid
is easier to consume than capsules for high dosage amounts). Ensure youre regularly
consuming a multi-vitamin like VGF 25+ from my nutrition store www.VinceDelMonteNu-
trition.com, and add a pre-workout drink like Extreme Rush to increase mental alertness,
to hydrate your muscles, which enhances hypertrophy and intensity. Im using Extreme
Rush from www.bluestarnutraceuticals.com (Use the coupon code maximize for a dis-
count) instead of an espresso and I am hesitant to say but Im getting addicted to Extreme
Rush, its that strong and the pumps are wild!
And most importantly
Train Like Mad! The best nutrition, sleep and supplements
are USELESS without giving your muscles a reason to grow in
the frst place!
Simply, COMPLETING the 1,000 Rep Muscle-Challenge each
week will trigger your muscles into new growth.
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1,000 Rep Muscle-Challenge
Day 1: Chest, Biceps, Calves
Exercises Total Sets Reps Rest
Chest
Flat Dumbbell Chest Press 5 5 120 sec
Wide Grip Dips 10 10 60 sec
Biceps
EZ Bar Preacher Curls 5 5 120 sec
EZ Bar Curls From Knees 10 10 60 sec
Calves
Calf Presses 5 10 60 sec
The mission begins: 250 REPS!
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Day 2: Hips, Quads, Abs

Hips
Stiff Leg Deadlifts 5 5 120 sec
1-Leg Split Squats 10 10 60 sec
Quads
Leg Presses 5 5 120 sec
Abs
Hanging Weighted Leg Raises 5 10 60 sec
Half way: 500 REPS!
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Day 3: Shoulders, Abs, Obliques
Shoulders
Standing Dumbbell Presses 5 5 120 sec
Dumbbell Front Raises 10 10 60 sec
Abs
Supported Weighted Leg Raises 5 5 120 sec
Obliques
Weighted Cable Crunches 10 10 60 sec
Holy Smokes: 750 REPS!
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Day 4: Back, Triceps, Calves
Back
Bent Over Rows 5 5 120 sec
Chin Ups/Reverse Grip
Pulldowns10
10 10 60 sec
Triceps
Close Grip Presses 5 5 120 sec
Barbell Skull Crushers 5 10 60 sec

YOURE A MACHINE... Mission Accomplished:
1000 Rep Muscle-Challenge Complete!
Keep pushing next week...
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500 Rep Muscle-Challenge
Day 1: Chest, Biceps
Chest
Biceps
125 REPS!
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Day 2: Legs

Hips
Quads
Calves
250 REPS!
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Day 3: Shoulders, Abs

Shoulders
Standing Dumbbelll Presses 5 5 120 sec
Abs
375 REPS!
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Day 4: Back, Triceps
Back
Alternating Cable Rows 5 10 60 sec
Triceps

500 REPS!
YOURE AMAZING!
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Day 1: Chest, Biceps
Chest
Biceps
EZ Bar Preacher Curls 6 6 120 sec
190 REPS!
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Day 2: Legs

Hips
Quads
Leg Presses 6 6 120 sec
Calves

380 REPS!
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Day 3: Shoulders, Abs

Shoulders
Standing Dumbbell Presses 6 6 120 sec
Abs
Weighted Cable Crunches 6 9 60 sec
560 REPS!
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Day 4: Back, Triceps
Back
Alternating Cable Rows 8 8 60 sec
Triceps
Close Grip Presses 6 6 120 sec

740 Reps + 10 Bonus Reps For Finishing

YOURE READY FOR
1,000 Reps!
20
VINCE DEL MONTE:
WHATS THIS GUY ALL ABOUT?
Read my strange but true story
Hi there, this is Vince Del Monte, and Im really excited that you grabbed this report be-
cause you probably want to know why my strange but true story has anything to do with
you.
You see, if you told me 10 years ago that I would become a muscle-building expert and
author, I would have rolled my eyes and said, Whatever
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Why?

First of, I used to be nicknamed Skinny Vinny all through high school. I mean I was 149
pounds at 6 feet tall. I was weak, scrawny, a pushover around guys, and awkward with
girls.

I was the guy who went unnoticed in the room and hated taking my shirt of at the pool
or beach, especially when I went to university and ended up becoming roommates with a
bunch of the biggest and most ripped guys on campus.
Ill tell you about my buf and ripped college buddies in a moment
The worst thing about being skinny is that no one cares! I felt like I was a part of the Skin-
ny Silent Society (I just made that term up) and wasnt allowed to complain. What people
didnt know was that I sufered just like the overweight dude at the beach who was afraid
to take his shirt of. Whether you are too skinny or too chubby, I know your pain.
If it wasnt for my father, who introduced me and my two younger brothers to the world
of long distance running, I dont know how I would have survived the embarrassment and
insecurity I sufered from being so damn skinny.
Fortunately, I became very fast at long and middle distance running and found my iden-
tity as one of those lean, mean, running machines.
I ran competitively from the age of 14 until my college eligibility ran out at 22.
I had just fnished a four year Kinesiology Degree (health sciences) at the University of
Western Ontario, and it was time to enter the real world.
After living with these guys, you can imagine how badly I wanted to have everything they
had.
Girls. Power. Recognition. Confdence. Pride. Respect. And they were pretty darn ft too
And it was all because of the MUSCLE.
But my luck was about to change
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I met my Skinny Guy Savior, a natural pro-bodybuilder from my church (of all places) who
took me under his wing.

I told him about the training program I was following from Muscle and Fitness and he
laughed. He told me to burn all my ftness magazines and to stop wasting my money on
supplements. But the best advice he gave me was, Stop over-killing your muscles...

I started eating and training exactly how he told me.
I had no idea how big and muscular I could get, but after the frst month I had gained 20
pounds of lean muscle mass!
I landed a date with the hottest Italian brunette at my gym! My buddies couldnt believe
how fast I had changed, right before their eyes. My Mom thought I was on steroids and
started saying, Dont get any bigger No one was calling me Skinny Vinny anymore.
Over the course of six months I went from a 149 pound scrawny distance runner, to 190
pounds of solid muscle, with around 10% body fat. I wasnt the biggest guy in the gym,
but I literally felt like a new man. I felt unstoppable.
That was around the same time my personal training career started to explode.
Just like you, I wanted everything I thought I couldnt have.
All the trainers at my gym quickly labeled me as the the transformation specialist, be-
cause I was working with guys and gals, young and old, beginners and athletes, who also
started getting near-perfect bodies after using the same system my Savior shared with
me.
I was happy making decent money working at the gym, and because of the new muscle
on my body I was feeling great and I was confdent in any situation. I became the ftness
guy in my group of friends, and I found a new identity in my new body.
Skinny Vinny was dead and Vin-Sanity was alive! That was the nickname I earned from a
trainer at my gym after we trained together.
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I had no interest in writing a book or making a website. I was pretty happy just servicing
the 40+ clients I had at my local gym, but my clients, friends and fellow trainers kept bug-
ging me to make my system available to the world.
I fnally gave in and launched No-Nonsense Muscle Building: Skinny Guy Secrets To Insane
Muscle Gain in May 2006. I have sold more than 30,000 copies of my book to customers in
over 120 countries!
I continued to be one of the most sought out ftness professionals in my area, a regular
contributor to Mens Fitness and Mens Health Magazine, and an Advisory Member for
Maximum Fitness Magazine.
Im also a regular contributor to dozens of online and ofine magazines. In 2005, I ven-
tured into the ftness-modeling world and won the Canadian Fitness Model Champion-
ships. In June 2008, I competed again and placed 3rd at the World Fitness Model Champi-
onships.
As of today, as per Clickbank.com, a site that ranks all the top programs in the world, No-
Nonsense Muscle Building is the number one book on the Internet. Who would have ever
thought, eh?
I say eh a lot since Im Canadian.
A few interesting things about me:
I grew up in a very strong faith-based home; have a huge Italian family; married the per-
fect woman who loves ftness as much as I do; love to travel; watch loads of movies; listen
to lots of house music; and have a massive business and ftness library of books.
Over the past six years Ive fallen in love with the NATURAL bodybuilding and ftness
lifestyle, and continue to practice what I preach. I am always releasing new programs and
systems to give you a brand new body and brand new life.
Im blessed to have discovered my higher calling as a ftness professional who services
the skinny guy and gal, so you dont have to make the same mistakes I did mistakes that
24
many guys and gals are still making today. I really want to shortcut your journey to suc-
cess and get you a near-perfect body in the next few months.
So thats my story. I look forward to being a part of your story.
Please head on over to www.VinceDelMonteFitness.com to sign up for my free newsletter
so we can stay in contact. Ill email you my latest and best muscle-building and fat-burn-
ing tricks and tips every few days.

Vince D el Mont e
P.S. Want to friend me up on Facebook? Join my fan page with over 8,000 people:
http://www.facebook.com/pages/Vince-DelMonte/26468623640
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Want to view my You Tube videos? Check out over 260 videos:
http://www.youtube.com/user/vincedelmonte?blend=2&ob=4
And be sure to bookmark my web home, my blog:
http://www.vincedelmonteftness.com/blog
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WHO THE HECK IS
SIX-PACK
ARTUS SHAKUR?

Artus Shakur is a talented professional athlete,
impressive ftness model competitor, and co-creator of 1000RepMuscleChallenge.com

Born in Eastern Europe, Istanbul Turkey, and having come from a professional soccer back-
round at the youthful age of only seventeen. After experiencing a serious knee injury at
twenty, and being told by physicians that he would never able to partake in professional
soccer again, Shakur was devastated.
Yet he began to heal from his injury; mentally, physically and emotionally. He included
physiotherapy into his daily rehabilitation regime. For the frst time at the age of twenty-
one he began to lift weights. At frst, to heal his injury; then he found himself enjoying
the results he was attaining. Once fully healed from his injury, he decided to make a brave
move to Canada. Achieving receiving a certifcation as a Personal Trainer, and working for
one of the largest ftness centers in the Country Premier Fitness, Shakur began to take
control of a newfound dream, and passion; helping others attain their highest potential
and ftness goals. As such, he is now attaining a self-flled prophecy to become a ftness
model; and he has only just begun.
MORE ON THE MAN WITH RIDICULOUS
ABS...

As Shakur began to help dozens of clients achieve their ftness goals; the good news
spread like rapid fre. (bring this paragraph up) Because of this, his local popularity pro-
gressively began to soar. With his authentic and ef- fective approach, clients both male,
female, young, and mature alike, all began to see vast and positive improvements within
their newly rejuvenated lifestyle.
Overloaded with the high demand of clientele, and becoming increasingly difcult for cli-
ents to schedule virtually any appointments to be trained with him; Artus began to pon-
27
der as to why he set out to help others in the frst place. Was it to have nearly zero avail-
ability? Was it to have only high-ticket clients? Instead, Shakur teamed up with one of his
closest friends and training partners, Vince Del Monte, and created the 1,000 Rep Muscle
Chal- lenge to help train everyone, at any level, for a low and afordable cost. Shakur also
gives away loads of free material throughout his web-based resources. Be sure to friend
up Artus on Facebook and You Tube. Join his fan page where you can interact with him
and his followers:

Want to view Artuss You Tube videos?
http://www.youtube.com/watch?v=cWBl2rlZeNQ

Check Out Artus on Facebook:
http://www.facebook.com/pages/Artus-Shakur/108095049242212
Vince Del Monte Fitness
2010 - 2011

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