looks good, thanks vince!

Awesome tips for getting awesome muscles that are as strong as they look Vince. Will definitely be rockin’ with these in my workouts. Just what was needed to add some kick to the workouts.

By the way, what nutrition tips do you reccomend while doing extended sets?

Enjoy a Super Day !!

Bill

I’ve been following your tips and advice for over a month and getting awesome results! I warm up with your 6 sets of body weight exercises, then add some other things like advanced lunges and squats with heavy weights and I get good results. After about 20 minutes of this, I move on to weights and I lift heavy. My muscles are so tired by the 3rd set, I can only do maybe 5 reps. I try to go for failure on each set. I could never do a push-up before and now I can do at least 5-6 “man style” pushups and planks. Thanks for all the info!

Sup Vince,
really awsome tips and videos :D i defently gona put this in my workout.
Please keep on you rock.

wishes from germany your friend björn

PS: i’ll write more next time ;)

Vinny,
Excellent concept. However, from one “iron-bug” to another, I have to caution some techniques you’re doing.
#1 – Who told you not to breathe? This is basic safety. One should exhale on the positive, inhale on the negative. Holding the breath while pushing the weight is bad for your throat and makes you more apt to injure the muscle. It is not natural. Breathe! It also gives you more power in the rep.
Not breathing =bad! Breathing = good!
#2 – Why do you put your feet up when doing the DB bench press? Both on the incline and the flat, it is better to have your feet on the floor so the body is “under you” and supported. Perhaps this is some particular technique you have for a specific purpose, but I don’t understand the point. In my mind, it’s too much isolation, cutting off the supporting muscles and thus working the body less overall. The stronger those supporting muscles are, the stronger the chest muscles will be. A chain is only as strong as the weakest link!

Th extended sets are an excellent concept, though, and ‘ll certainly be incorporating it. Thanks for the tips as always!

Hey Vince, great tips!

I did extended sets when I was training for fights, mixed in with some heavy olympic type lifts of 3-6 reps. After my boxing career was done I exploded with this kind of lifting and gained 30 lbs.
Love your stuff, thanks for the great content, hope you’re doing well.

Chad

Love the workouts, great way to finish off for sure. Would you suggest using a few of these sets as a workout for on the go as well. Say 3 sets of just these extended sets if you are crunched for time or away?

Nice Vince,

Love doing supersets, tri-sets, etc. and partials to failure with a couple of drop set partials to really finish off a body part.

One tip I give to personal training clients if they are doing their own workouts on top of PT, is to not just stop if they finish say 3 sets of 10-12 and feel like they can do more, or maybe just didn’t get hit the muscle properly for whatever reason.

It’s important to really push the muscle properly and it doesn’t always have to be with heavy weights, especially at the end of a session when the muscles are a little fatigued anyway.

Can’t remember who said this but I love the quote “You need to give your body a reason to change!” ie. Hit it hard!

Regards, Clayton
Adelaide Personal Trainers

I’ll surely follow those extended sets for the biceps. I want to have those big biceps like those with Rafael Nadal or yours.

Just curios, how heavy are your dumbbells?

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Something new and awesome to shock my muscles and kick-start my 2010 muscle goals

Thanks Vince!

Vince,

Love the post, I love incorporating all of the different rep schemes to really get into some oxygen debt and start shocking my muscles into hypertrophy.

Extened sets are crucial if your serious about building muscle. The increased volume is huge, thanks for the ideas and the quick teaching session, def got to favorite those,

Chris

Thanks for coming to my wedding.. It is your turn to get hitched.

Hi Vinnie, love the workouts – though I know its steered towards men weightwise, still very useful of course – the “core” exercise is missing so if you could put that one on please.

Hi Vince, thanks for the videos, 2 things, though:

1. The core workout seems to be the tricep workout again.
2. I don’t know if anyone else has the same problem, but I can’t view the bicep video, neither here, nor on youtube, in case there is some problem with that one.

Thanks again!

Thought the same as Drew. You’re holding your breath in rather than controlling it = more stress on your heart! How is it going to pump that blood to your muscles when you need it!

The legs up thing has it’s benefits though – it keeps your back flat on the bench and you are not able to arch your back when you are squeezing out the last few reps. If anything it saves your back and isolates your chest more.

Go Vince with your great tips but don’t teach us bad habits!

Cheers from Scotland

Hey Vince,
Great video’s man way to go to extend the muscles more to the point of failure untill you can’t do more without losing your form. I really like your fitness tips great advice. Just one question though if you can’t keep going like you do with the reps is it ok to rest the muscle for a few seconds then go back to it will you get the same results?
Thanks,
Chuck Crutchfield,
(NFPT) Certified Personal Trainer

Whats up Vince, im Ryan and im looking to hopefully purchase your program sometime soon i am broke right now.. haha but my little story is i weight around 120 about 5′9 ish and real skinny. i dont even know what its like to not be skinny haha but im not lookin to get jacked like most people are capable of doing anyways, i would like to reach like the average size or could you say healthier size. keep up all the good work Vince im following you on all the free stuff so far! lol

Thanks, Ryan

Hey Vince,

The last two videos are the same, both triceps. There is no video for the extended sets for abs.

Where’s the extended set for core? I see the triceps video twice….

Vince,

I love the workout but on this one and several others, it looks like you are holding your breathe and/or breathing opposite of what is taught in the Exercise Science fields of study…exhale on the positive, inhale on the negative. What is your position on the breathing technique you are using?

Awesome stuff though! Keep it up.

Here is the core one I just found it.

http://www.youtube.com/watch?v=xqWVYlUpIqk&feature=player_embedded

Vince you posted the triceps vid twice and left out the core vid can you fix that please?

Thanks

I like these exteed sets and will do them the next time I go to wokout I did want to see the core wokout but you had the Triceps worout shown twice and replaing the core workout

Yep david is right. Can’t see the core one

Having not tried this type of workout I think it looks good. However, can you advise – if you do an opposing muscle set routine i.e. biceps/triceps would you recommend an extended set for each muscle group at the end of the workout or choose biceps one day and triceps the next time you do the routine?

thanks all the tips and advice that you share all of us here in my place. as you know vince its very difficult for to have a lean body. i tried everything for my workout and maybe there is someting wrong for my workout. gud days where ever you are right now. god bless.

Can you still say “Put it where the sun don’t shine ” on a nude beach?

I have tried the shoulder workout and its insane, an amazing pump i had trouble getting changed after my workout, will try the other workouts soon

Thanks Vince, looks like just what I need to get over the hump.

KEEP ROCKING BABY! FANTASTIC TIPS! HOPEFULY IN 9 WEEKS I HAVE TO BUY NEW T-SHIRTS.
YOU ARE THE GREAT………………………EST!
KEEP IT COMING.

hi idol im gadz from philippines i read about your story when your starting, im like you too im skinny. my question is . is this work out good for me if i filipino? it’s depend genes?

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Nicely done! I like the use of dumb bells for many of the chest routines. I also like the fact that you show how to attack the pecs from different angles. I’m going to social bookmark this.