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The 7 x 7

Size &
Strength
Solution
Building Muscle & Strength
at the Same Time!

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 7x7 Workout. I recommend
Dynamic Stretching For Bodybuilders as the ultimate ten-minute pre workout
warm up. Its free when you join Live Large TV by clicking here.

If youre more than 10% body fat, add at least two bouts of interval cardio
for 20 minutes a session. Its most efficient to plan this after the upper
body weight training days but it can be done separately in the morning or
evening, just get it in.

If youre more than 15% body fat, add at least four bouts of interval cardio
for 20 minutes a session. Its most efficient to plan this after the weight
training days but it can be done separately in the morning or evening, just
get it in.

If youre less than 10% body fat, cardio is not necessary. Feel free to include
some light activity of your choice.

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How To Safely
Select Loads
The tempo and reps dictate the load from set to set. Its that simple!
In some instances, as you fatigue, you will have to reduce the weight so you can
continue meeting the reps and tempo outlined.
In some instances, when youre feeling extra good, you will increase the weight so
you fail by the number of reps outlined.
If the workout indicates 7 reps, that means the weight should not allow an 8th rep
but not so heavy you only manage 5 or 6 reps. 7 reps means 7 reps. The fastest
way to get familiar with your load selection is to use a training journal. Get one.

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The logic behind the


magic number 7!
The fist time you read 7x7 you probably thought it sounded arbitrary and
gimmicky, didnt you? Actually, its neither.
Analyze the science behind rep selection and youll discover that 1-6 reps is for
building relative strength, 6-8 reps is for functional hypertrophy, 9-12 reps is for
hypertrophy and 13-20 reps is for strength endurance. Of course there is always
overlap but there is always a dominant training effect.
If you look at many traditional bodybuilding or strength building programs, youll
notice a lot of favoritism to the 8-12 rep range in bodybuilding circles or 1-6 rep
range in strength building circles. Rarely, if ever, do you see an intersection of the
two rep ranges colliding.
That realization was my inspiration behind the magic of the seventh rep. Its where
size-building meets strength-building and its the foundation of The 7x7 Size &
Strength Solution.
The seventh rep falls just outside of the realm of what would be considered a pure
strength-building program and just below the lower end for protocols favoring
size and mass. Youll find that seven reps is low and heavy enough for getting you
super strong but also light enough to create fatigue and stress within a muscle, the
key ingredients for promoting size.
Ever heard of 5x5 and 10x10?
Youre probably well aware that 5x5 is one of the famous strength-building
protocols, developed as early as the 1950s. The goal of this program is to do five
sets of five with the same weight. The goal is to hit failure on the very first set and
then as the sets continue, you might finish up failing at reps 4, 3, 2 and so on. As
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you get stronger you are able to do the same weight for all five sets of five, and
then you up the ante once again and start over. 5x5, no doubt, is a powerful way
to get strong. This programming gets you working with loads of 85% of your 1 rep
max or greater.
On the flip side, we have the famous 10x10 program, which is exhausting and
brutal. Your goal is to perform ten sets of ten reps with the same weight. This high
volume of work pumps a lot of blood into the working muscles, producing an
incredible pump, a major contributor to new mass. Typically, this workout starts
out with a load around 60% of your one rep max and youll bang out the first six
or seven sets no problem. The torture kicks in on the last three to four sets where
you might start failing at 9, 8, 7 and so on.
Both of these approaches are often times called box training, and are highly
effective programs when they stand-alone. In fact, these protocols are so powerful
I created another program, 1,000 Rep Muscle, which combines both of these
protocols for anyone willing to test their utmost limits. Click here to get a copy of
1,000 Rep Muscle.
Its time for fusion
While both the 5x5 and 10x10 have stood the test of time, Ive always been
curious to fuse these two approaches for those interested in building strength
and size, at the same time. Instead of switching back and forth from a strengthbuilding phase into a size-building phase, you can attack both goals at once.
Unlike the 5x5 workout where youll begin with a weight 85% of your 1 rep max
and unlike the 10x10 workout where youll begin with a weight 60% of your 1 rep
max, youll be using a weight that corresponds to 75% of your 1 rep max with 7x7,
which means the primary training effect youll experience is functional hypertrophy.
Each workout will finish up with some additional exercises to stimulate a
hypertrophy and strength endurance training effect, too.

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49 reps, baby!
Instead of looking at this workout as 7 sets of 7, look at it as one big set of 49
reps. After every 3-weeks, you should be able to do 49 reps on your seven
sets with the same weight that you could complete 35ish reps at the start of the
program. Imagine being able to say you did 49 reps of 315 pounds on deadlifts
or 49 reps of 225 pounds on the bench press! Set yourself a goal in each
compound exercise that youll be kick starting the 7x7 workout with.
Chose compound exercises for 7x7
If you have a wide array of equipment, follow the program Ive outlined below.
However, youre not limited to the compound exercises I prescribe and Ive shared
some options below that you can choose from. Its ideal to select exercises youre
familiar with, 7x7 is not a protocol to use in experimenting with new movements,
youll hurt yourself.
Quads
Front squats
Leg press
Hack squats
Hips
Trap bar deadlifts
Dumbbell deadlifts
Horizontal pushing
Incline barbell press
Incline dumbbell press
Flat barbell press
Flat dumbbell press
Horizontal pulling
Bent-over overhand barbell row
45 degree T-bar row
Overhand seated row
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Vertical pushing
Seated overhead barbell press
Standing overhead barbell press
Seated dumbbell shoulder press
Vertical pulling
Wide grip pull up
Chin up
Wide grip lat pulldown
Underhand lat pulldown
The 7x7 Progression:
Week 1 - 7 sets of 5
Week 2 - 7 sets of 6
Week 3 - 7 sets of 7
Week 4 - 7 sets of 5 but Increase weight 5-10%
Week 5 - 7 sets of 6
Week 6 - 7 sets of 7
After six weeks you will have increased your strength by at least 10% and your
work capacity, resulting in more muscle mass on your frame. Take at least 4-days,
seven days maximum, completely off before starting another program. Its these
days of rest that your body will super compensate and make the biggest growth.
The 7x7 Warm Up
We obviously dont go directly into our first work set of seven reps on the first set
with 75% of our 1RM, that is a perfect way to put your therapists kids through
college. There is no correct number of warm up sets, when youre warm youre
warm and youll probably 2-4 warm up sets before your first work set of 7. Heres
what my warm up sets typically look like:
Warm Up Set #1 - 12 reps with 40% of 1RM
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Warm Up Set #2 - 10 reps with 60% of 1RM


Warm Up Set #3 - 8 reps with 65% of 1RM
Work Set #1 - 7 reps with 75% of 1RM
etc
These are really rehearsal sets to get familar with the movement, how your body
feels and to get your nervous system revved up! These warmup/rehearsal sets
should not fatigue you by your first work set.
The 7x7 Split: Since this workout makes you work to failure multiple times in
each workout, you will only train each bodypart once per week to allow sufficient
recovery between workouts.
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.
Keep A Training Journal: Every time you do a new 6-week cycle, you can
make sure youre starting weights are slightly heavier on week one. 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: You do not need to bust out the metronome but its
critical to use the tempo to help you dictate the appropriate load selection.
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.

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The Duration Matters: No matter how well the program is designed, youll
eventually adapt. Do not follow this protocol for longer than six weeks and do
not do it for anything less than three weeks. A great follow up to this program is
the 7-5-3 Wave Loading Workout and then the 6-12-25 Mega-Size Method, both
which can be found in the Live Large members page.

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Day 1:
Horizontal Push/
Vertical Pull & Biceps
Exercises

Sets

Reps

Tempo

Rest

A1. Bench press

40X0

90

A2. Wide grip pull ups

40X0

90

B1. Incline dumbbell press

10-12*

3010

45

B2. Close grip pulldowns

10-12*

3010

45

*Perform 1&1/2s - One rep equals a whole rep plus a half a rep
C1. Pec deck flys

21s*

2010

30

C2. Straight arm cable pullovers

21s*

2010

30

*Perform 21s - 21s consist of 7 reps in stretch position, 7 full reps, 7 reps in contracted
position
D1. Incline dumbbell curls

3-4

4-6

4010

D2. Barbell preacher curls

3-4

8-10

4010

60

NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat.

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Day 2:
Hips
Exercises

Sets

Reps

Tempo

Rest

A. Medium-Grip Bent-Knee Deadlifts

40X0

3min

B. Wide-Grip Deficit Deadlifts

10-12

3010

60

C. Back extensions

21s*

2010

30

*Perform 21s - 21s consist of 7 reps in stretch position, 7 full reps, 7 reps in contracted
position
D. Speed shrugs

20X1

45

NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat.

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Day 3:
Horizontal Pull/Vertical
Push & Triceps
Exercises

Sets

Reps

Tempo

Rest

A1. Standing overhead press

40X0

90

A2. Bent over overhand barbell row

40X0

90

B1. Seated dumbbell press

10-12*

3010

45

B2. Underhand seated row

10-12*

3010

45

*Perform 1&1/2s - One rep equals a whole rep plus a half a rep
C1. Rear delt machine flys

21s*

2010

30

C2. 45 degree T-bar rows

21s*

2010

30

*Perform 21s - 21s consist of 7 reps in stretch position, 7 full reps, 7 reps in contracted
position
D1. Decline dumbbell tricep ext

3-4

4-6

4010

D2. Rope pressdowns

3-4

12-15

4010

60

NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat.

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Day 4:
Quads
Exercises

Sets

Reps

Tempo

Rest

A. Back squats

40X0

3min

B. Static barbell lunge

10-12

3010

60

C. Front foot elevated Bulgarian split squat

21s*

2010

30

*Perform 21s - 21s consist of 7 reps in stretch position, 7 full reps, 7 reps in contracted
position
D. Standing calve raises

20X1

45

NOTES: 40X0 means 4 seconds to lower, 0 second pause, X means to lift explosively, 0
second pause, repeat.

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The 7x7 Size


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

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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. And if youre skeptical about eating every
3-4 hours, take a look at how its worked out for my us:
Click Here To Read 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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17

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 More 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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19

Before & After

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

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20

Before & After

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

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21

Before & After

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

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22

Before & After

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

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23

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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24

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 became 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.

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