The Mega Size Method

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
www.vincedelmontefitness.com
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.
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.
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:
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 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 28day 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 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.
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
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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10
My Current Diet
To Bulk To 230 Pounds
Pre Meal 1:
2 scoops of Iso-Smooth Protein Powder from Blue Star Nutrition (Vanilla)
1 scoop of Athletic Greens Powder
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
3 caps of Masszymes
2 caps of P3OM
Meal 2: Pre Workout Meal
10 oz of white fish
1.5 cups of brown rice or quinoa
cup of steamed or raw veggies
3 caps of Masszymes
2 caps of P3OM
Pre Workout Supplements:
1 scoop of P.P.K. 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
1 Gatorade (for simple carbs and electrolytes)
11
Post Workout Supplements:

2 scoops of Iso-Smooth Protein Powder from Blue Star Nutrition (Vanilla)
1 scoop of Athletic Greens Powder
*Mixing vanilla and greens together tastes amazing!
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
3 caps of Masszymes
2 caps of P3OM
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
3 caps of Masszymes
2 caps of P3OM
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 Masszymes and P3OM from
BioOptimizers.
12
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
13
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.
14
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
15
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
16
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
17
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
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AMIT
SIDHWANI
Mumbai
AFTER
The Best Shape I Have Ever Been In!
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STATON
AKANA
Lindon,
Utah
BEFORE
TOM BODD
Creston,
British
Columbia
AFTER
Got My Life Back at 53 Years Old
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DANIEL
ERNESTO
GOMEZ
CHAMA
Veracruz,
Mexico
ANDY
SPRUILL
AFTER
AFTER
Andy Notices Veins And

Cuts He's Never Seen Before!
Your Full Body Routine

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HRISTOV
Bulgaria
AFTER
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My Self-Esteem Shot Through The Roof!
Lost 22 Pounds Of Fat
EZRA VAN
DEN BOSCH
Waddinxveen
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AFTER
Gains 30 Pounds Of Solid Muscle
CLICK HERE To Read Their Success Stories

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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!
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KIM HO
Hong Kong
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Gains 90 Pounds Of Muscle!
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PRODROMOU
Larnaca,
Cyprus
AFTER
12-Weeks - Went From 200 lbs at 17%
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BEFORE
THARUN
SHOLARAJAN
India
AFTER
25-Days - Transformed From

15% Body Fat to 9% Body Fat!
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DON
CASAGRANDE
New Zealand
PHIL SMITH
Grove City,
Ohio
JUUSO
KORVOLA
Helsinki,
Finland
AFTER
Columbia
The New "Go To Guy"
AFTER
AFTER
Gained 15 Pounds Of Muscle
65 Is Only A Number
CHAZ
GINEST
Denver,
Colorado
AFTER
Added Nearly 20 Pounds Of Muscle

19
BEFORE
GINO
AQUINO
Trinity Beach,
QLD, Australia
BEFORE
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ANTHONY
CICCOTTO
Long Island,
New York
AFTER
Anything Can Be Physically Achieved
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AFTER
Gave "One Hundred And Ten Percent"
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JOO
PAULO
GASPAR
DA SILVA
AFTER
Brazil
Now Quickly Noticed By Women
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BERNARDO
PINHO
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AFTER
He Gains 10 Pounds Of Muscle!
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Packs On 47 Pounds Of Size!
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VAILLANCOURT
Gatineau,
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NICK
LOFTON
Katy,
Texas
"Commitment is key!"
BEFORE
BEN
GOUWENS
IN, USA
JOSH
PROBERTS
Wamsutter,
Wyoming
AFTER
Columbia
Josh Lost 7% Body Fat
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Joe Lost 25 Pounds
JOCK
PURTLE
NSW,
Australia
AFTER
Added Nearly 20 Pounds Of Muscle

20
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IVAN
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PETE
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Maan...you look so muscular!
Pain is only temporary
Stayed On Track and Took Action
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ST-AMAND
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British
AFTER
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40 Year Old Mother, Loses 18 Inches
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CUTSINGER
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MASINELLI
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Building Muscle The Chicks Dig!
The Work Is It's Own Reward!
MATT
BEUKELMAN
Mitchell, South
Dakota
AFTER
Packed On 10 Pounds Of Muscle

21
ABOUT VINCE DEL MONTE

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
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 NoNonsense
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 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.
CONNECT WITH VINCE!
www.VinceDelmonteFitness.com
facebook.com/vincedelmontelivelargetv
www.youtube.com/user/VinceDelMonte
VINCE DEL MONTES
MUSCLE BUILDING PROGRAMS

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This is the program I followed to bulk from

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VINCE DEL MONTES
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The Mega Size Method

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By Vince Del Monte,

Complete a thorough warm-up of cardiovascular activity, static stretching

Safety & More

This is a 4-day workout catered to intermediate (1-4 years of

training) and advanced trainees (4 or more years of training).

The 6-12-25 Breakdown: This workout consists of a giant set of three

The Secret To Making The 6-12-25 Method Effective: Its all

The 6-12-25 Progression:

Week 1 - 3 giant sets

Keep a training journal so that

The Tempo Matters: The only

guys who tell you that tempo doesnt

The Exercise Selection Matters: None of the exercises are randomly

Post Workout Supplements:

ZMA - I use Status from Blue Star

Exercise #1: Standing Push Press

Exercise #2: Wide Grip Dips

Exercise #3: Prone Lateral Raises

Exercise #1: Hanging Leg Raise

Exercise #2: Weighted Cable Crunches

Exercise #3: V Ups

Exercise #1: Standing Hammer Curls

Exercise #2: Incline Cable Curls

Exercise #3: High to Low Cable Curls

Exercise #1: Parallel Bar Dips

Exercise #2: Leaning 1 Arm Extension

Exercise #3: Standing Overhead Rope

BICEPS GIANT SET

TRICEPS GIANT SET

Exercise #1: Barbell Squat

Exercise #2: Foot Elevated Split Squats

Exercise #3: Leg Extensions

Exercise #1: Deadlifts

Exercise #2: Lying Leg Curls

Exercise #3: Hip Extensions

QUADS GIANT SET

HIPS GIANT SET

Exercise #1: Incline Barbell Press

Exercise #2: Flat Dumbbell Press

Exercise #3: Cable Flys w/ Internal Rotation

Exercise #1: Overhand Bent Over Rows

Exercise #2: Underhand Chin Ups

Exercise #3: Horizontal Rope Rows

CHEST GIANT SET

BACK GIANT SET

Vince Del Monte Transformation Students

Packed On 50 Pounds of MUSCLE!

Gained 17 Pounds Of Muscle

The Best Shape I Have Ever Been In!

Got My Life Back at 53 Years Old

Andy Notices Veins And

Your Full Body Routine

My Self-Esteem Shot Through The Roof!

Lost 22 Pounds Of Fat

Gains 30 Pounds Of Solid Muscle

CLICK HERE To Read Their Success Stories

Vince Del Monte Transformation Students

From Fit To Freaking Shredded!

Gains 90 Pounds Of Muscle!

25-Days - Transformed From

Gained 15 Pounds Of Muscle

Added Nearly 20 Pounds Of Muscle

CLICK HERE To Read Their Success Stories