You always here professional athletes say that stretching before doing exercise is important. Lifting weights is no exception. Dealing with such heavy weights is simply asking for trouble and that’s why Vince DelMonte included a whole module called “Upside Down Training” that’s part of the standard “No-Nonsense Muscle Building” package geared towards helping regular men with no experience in building muscle, as well as skinny men who are frustrated with no results finally see the results they crave for. Find out what you actually do in Upside Down Training in this “No-Nonsense Muscle Building” review.
The actual Upside Down Training e-book (electronic e-book, it’s in PDF form), is broken down into 7 priorities that need to be addressed before you begin your serious workout:
1. Improving posture by strengthening shortened muscles
This section is further broken down into lower body stretching and upper body stretching. You mainly focus on stretching your glutes and hamstrings for the lower body, while for the upper body, you focus upon a wide range of muscles from your trapezius (neck) muscles, shoulders, upper back, chest and lower back.
2.Improving posture by strengthening weaker or imbalanced muscles
Again, this section is broken down into upper and lower body strengthening. The annoying thing about this priority is that it requires some materials that can’t be found at home. You’re going to have to probably go to a gym or a fitness equipment store to get your hands on some tubing and bands for these exercises. If you do get your hands on the appropriate materials, this exercises are excellent for exposing weaknesses in your muscle that have been worked into the nooks and crannies over the year by simple things like bad posture. A lower body exercise that I found helpful was the “alternating superman”: lie down with arm and legs stretched straight out. Lift your right arm and left leg simultaneously and then drop them. Then do the same with your right leg and left arm. This exercise will expose kinks in your lower back.
3. Improving posture by increasing core stability and strength
These exercises focus primarily on your core aka your gut. This will really kill if you aren’t used to training your abdominals and will leave you gasping for air. There are the typical sit ups and crunches. However the double leg raise is a deceptively simple exercise that will really test your core strength. Lie down flat on your back and raise your legs to about 30 degrees, taking up 2 seconds to do so. Lower your legs to the floor in 1 second. Repeat at least 10 times.
4. Improving posture by increasing shoulder stability
These exercises aim at stretching shoulder muscles and increasing the range of movement of the shoulder joint. Many people aren’t aware of it, but they shoulders are “internally rotated” because of too much work at the front of our bodies. Simple things like typing at a computer and driving, where our arms are always required to be in front of us, cause our shoulders to develop a tendency to roll forwards and have our arms and hands turned inwards as a result. It’s not too big a deal, but it’s a sign of lack of physical balance and will reduce your capacity to build muscle around your upper arm region.
5. Improving functional strength and conditioning with body weight exercises
These are the exercises we’re aware of and can literally be done anywhere. Push ups, running on the spot, squats, jumps and lunges are part of this priority and though not much separately, done in a continuous circuit, they may make you light-headed and realize how fit or unfit you really are.
6. Decrease lagging body parts with advanced intensity techniques
No exercises to do specifically here, just a collection of tips to get more out of the previous 5 priority workouts. It’s sort of difficult to explain each tip here, since Vince DelMonte words them pretty succinctly in UDT, but I can divulge that they mainly focus on counting differently when doing lifts, ie. lifting the weight up, holding it for a second, lowering it half way, holding for a second, lifting it up again, holding for a second then lowering to the bottom in a second. It’s meant to expose which part of the muscle group you’re using is letting you down. Vince also reiterates how he’s bucking the trend by suggesting you work on smaller muscle groups before going onto larger ones.
7. Decrease weak angles of a muscle by adjusting training technique
Again, just some tips to increase how far you can lift a weight. For example, Vince takes into consideration skinny guys with long arms doing the bench press and suggests that they turn their elbows in to, “maintain emphasis on the shoulders and triceps”.
Now, the funny thing about this program is it’s not done as a couple priorities per week. That’s what I thought it was like at least. Like 1 & 2 in the first week, 3 & 4 in the second 5 & 6 in the third and the 7th in the fourth. But it’s like this instead. You work out in a 1, 2, 4, 6 pattern. So like Monday, Tuesday, Thursday, Saturday or Tuesday, Wednesday, Friday, Sunday.
For each day you work out, you have a different set of exercises to do. Stretching can be done all year round and lower body stretching is done on 1 and 4 and upper body, 2 and 6. Then, to supplement the stretching, on day 1 and 4 you do lower body weight training and abdominal exercises and upper body weight training and abdominal exercises respectively. On day 2 and 6 you do body weight conditioning exercises. If this is really confusing to you, don’t worry. I have the e-book in front of me and I just figured it out recently.
It’s a program that’s far from simple but it pays great dividends when followed to a T. Your body will be primed up and ready for action in the 29 week Beginner-Intermediate programs and your chance of injury will be next to none. The amount of muscle you will build will also significantly increase as well. For people who haven’t exercised for a while, you can almost get away with just this short e-book in getting you back to shape. However, if you’re determined to get lean muscle, this is a vital step required to set you up for success in the crux of the “No-Nonsense Muscle Building” program.