cover TK

The
6-12-25
Mega-Size
Method
The hardest muscle-building
workout on the planet!

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

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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 tenminute 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.

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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.

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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 deathstruggle 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:
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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

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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.

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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 day
50% carbs = (2,975 x 0.50 = 1,487 / 4 calories per gram = 372 grams per day

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30% protein = (2,975 x 0.30 = 892 / 4 calories per gram = 223 grams per day
20% 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.

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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!

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My Current Diet
To Bulk To 230 Pounds
Pre Meal 1:
1 scoop of greens powder from Prograde Genesis
1 large tablespoon of glutamine
1 liter of water with 1 whole lemon
*Wait for 20 minutes to alkalinize
Meal 1: Breakfast
3 whole eggs
8 oz of extra lean ground beef
1 cup of spinach
1 tablespoon of coconut oil
*Mix all this together in frying pan
2 slices of Ezikel bread with 1 tablespoon of walnut or butter
5 grams of Omega Blue Fish Oils
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 Extreme Rush from Blue Star Nutrition
3-5 grams of L-Carnitine Tartrate from Blue Star Nutrition
5 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 Nutrition
20 grams of Glutamine from Blue Star Nutrition
1 Gatorade (for simple carbs and electrolytes)
Post Workout Supplements:
Bio Trust Low Carb Protein Powder - Vanilla
1 scoop of greens powder from Prograde Genesis
*Mixing vanilla and greens together tastes amazing!
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Meal 3: 1 Hour Post Workout

4 oz of ground turkey
8 egg whites
1 cup of white rice
1 cup of veggies
*Fix them all together for a stir fry
5 grams of Omega Blue Fish Oils
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 Absorb Max from Bio Trust.
Meal 6:
10 oz of salmon or lean steak of your choice
1 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

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Day 1:
Shoulders and Abs
Exercises

Sets

Reps

Tempo

Exercise #1: Standing Push Press

3*

40X0

Exercise #2: Wide Grip Dips

3*

12

30X0

Exercise #3: Prone Lateral Raises

w/External Rotation

3*

25

20X0

Exercise #1: Hanging Leg Raise

3*

60X0

Exercise #2: Weighted Cable Crunches

3*

12

30X0

Exercise #3: V Ups

3*

25

20X0

Rest

Giant Set

3 min

Abdominals

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.

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Day 2:
Biceps & Triceps
Exercises

Sets

Reps

Tempo

Exercise #1: Standing Hammer Curls

w/ Supination

3*

40X0

Exercise #2: Incline Cable Curls

3*

12

30X0

Exercise #3: High to Low Cable Curls

3*

25

20X0

Exercise #1: Parallel Bar Dips

3*

60X0

Exercise #2: Leaning 1 Arm Extension

3*

12

30X0

Exercise #3: Standing Overhead Rope

Extension

3*

25

20X0

Rest

BICEPS Giant Set

3 min

TRICEPS Giant Set

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.

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Day 3:
Quads & Hips
Exercises

Sets

Reps

Tempo

Exercise #1: Barbell Squat

3*

40X0

Exercise #2: Foot Elevated Split Squats

3*

12

30X0

Exercise #3: Leg Extensions

3*

25

20X0

Exercise #1: Deadlifts

3*

60X0

Exercise #2: Lying Leg Curls

3*

12

30X0

Exercise #3: Hip Extensions

3*

25

20X0

Rest

Quads Giant Set

3 min

Hips Giant Set

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.

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Day 4:
Chest & Back
Exercises

Sets

Reps

Tempo

Exercise #1: Incline Barbell Press

3*

40X0

Exercise #2: Flat Dumbbell Press

w/ Internal rotation

3*

12

30X0

Exercise #3: Cable Flys w/ Internal Rotation

3*

25

20X0

Exercise #1: Overhand Bent Over Rows

3*

60X0

Exercise #2: Underhand Chin Ups

3*

12

30X0

Exercise #3: Horizontal Rope Rows

3*

25

20X0

Rest

Chest Giant Set

3 min

Back Giant Set

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.

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16

Vince Del Monte Transformation Students

BEFORE

Tony
Gregory
Gahanna,
Ohio

BEFORE

CHRISTIAN
ROSENVOLD
Copenhagen,
Denmark

AFTER

Packed On 50 Pounds of MUSCLE!

BEFORE

AFTER

Gained 17 Pounds Of Muscle

BEFORE

Amit
Sidhwani
Mumbai
AFTER

The Best Shape I Have Ever Been In!

BEFORE

Staton
Akana
Lindon,
Utah

BEFORE

TOM BODD
Creston,
British
Columbia

AFTER

Got My Life Back at 53 Years Old

BEFORE

Daniel
Ernesto
Gomez
Chama
Veracruz,
Mexico

Andy
Spruill
AFTER

AFTER

Your Full Body Routine

Is Simple Amazing!

BEFORE

Andy Notices Veins And

Cuts He's Never Seen Before!

BEFORE

BORISLAV
HRISTOV
Bulgaria
AFTER

AFTER

My Self-Esteem Shot Through The Roof!

Lost 22 Pounds Of Fat

Ezra van
den Bosch
Waddinxveen
Netherlands

AFTER

Gains 30 Pounds Of Solid Muscle

CLICK HERE To Read Their Success Stories

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17

Vince Del Monte Transformation Students

BEFORE

BEFORE

Aimo
Ruoho
Torrevieja,
Alicante
province, Spain AFTER
Aimo's Inspires An Entire Generation!

BEFORE

BEFORE

Joey de la
Cruz
Uvalde,
Texas

AFTER

From Fit To Freaking Shredded!

Juuso
Korvola
Helsinki,
Finland
AFTER
Columbia
The New "Go To Guy"

BEFORE

KIM HO
Hong Kong
AFTER

Gains 90 Pounds Of Muscle!

BEFORE

Marios
Prodromou
Larnaca,
AFTER
Cyprus
12-Weeks - Went From 200 lbs at 17%
Body Fat To 210 lbs at 10% Body Fat!

BEFORE

Phil Smith
Grove City,
Ohio

Peter
Carvell
Ontario,
Canada
Thank You For Helping Me
Get My Body Back!

BEFORE

Don
Casagrande
New Zealand
AFTER

AFTER

Gained 15 Pounds Of Muscle

65 Is Only A Number

CHAZ
GINEST
Denver,
Colorado

AFTER

Added Nearly 20 Pounds Of Muscle

CLICK HERE To Ready Their Success Stories

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18

Vince Del Monte Transformation Students

BEFORE

Gino
Aquino
Trinity Beach,
QLD, Australia

BEFORE

BEFORE

Anthony
Ciccotto
Long Island,
New York

AFTER

Anything Can Be Physically Achieved

BEFORE

AFTER

Gave "One Hundred And Ten Percent"

BEFORE

Joo
Paulo
Gaspar
da Silva
AFTER
Brazil
Now Quickly Noticed By Women

BEFORE

BEFORE

Bernardo
Pinho
Portugal
AFTER

He Gains 10 Pounds Of Muscle!

AFTER

Packs On 47 Pounds Of Size!

BEFORE

Joey
Vaillancourt
Gatineau,
Quebec

AFTER

Nick
Lofton
Katy,
Texas

"Commitment is key!"

BEFORE

Ben
Gouwens
IN, USA

Josh
Proberts
Wamsutter,
Wyoming
AFTER
Columbia
Josh Lost 7% Body Fat

AFTER

Joe Lost 25 Pounds

Jock
Purtle
NSW,
Australia

AFTER

Added Nearly 20 Pounds Of Muscle

CLICK HERE To Ready Their Success Stories

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19

Vince Del Monte Transformation Students

BEFORE

BEFORE

Ivan
Mendez
Akureyri,
Iceland

BEFORE

Michael
Dahl
BC, Canada

Pete
Luckraft

AFTER

AFTER

AFTER

Maan...you look so muscular!

Pain is only temporary

Stayed On Track and Took Action

BEFORE

BEFORE

Sondra
St-Amand
Vernon,
British
AFTER
Columbia
40 Year Old Mother, Loses 18 Inches

BEFORE

Derek
Cutsinger
Daegu, South
Korea

BEFORE

Megan
Kelly
MA, USA

AFTER

Went From Skinny-Fat To

Lean, Toned And Sexy!

BEFORE

Bill
Ranchmen
Louisiana,
AFTER
USA
"I Wanted To Be Someone Instead Of
Being A Little Skinny Push Over"

BEFORE

Paul
Masinelli
AFTER

AFTER

Building Muscle The Chicks Dig!

The Work Is It's Own Reward!

Matt
Beukelman
Mitchell, South
Dakota

AFTER

Packed On 10 Pounds Of Muscle

CLICK HERE To Ready Their Success Stories

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20

What's this guy all about?

About The Author

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
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21

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 fitnessmodeling 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.

Got a Personal Question for Vince?

LIKE him up on his Facebook Fan Page & Ask Away

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