Hypertrophy Bootcamp: Day 3 Report

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

After yesterdays three quad workouts, getting out of bed this morning fight like an Olympic event. After todays three arm workouts, I will be shocked if I have the ability to style my hair tomorrow morning!

We covered three different hypertrophy protocols for arm training while emphasizing multiple angles on the strength curve to reach the end results of bigger arms.  I am absolutely grateful for the opportunity to be around individuals who have made this line of work their life calling so they can make my life better and I can hopefully do the same for you,

Okay, here are today’s take aways…

1. Every arm exercise moves through a force curve – the stretch (fully extended) position, mid range (where you are strongest) and the shortened (fully contracted) position.  Isolating different points of the strength curve makes a huge difference in hypertrophy.

2. Arnold (probably intuitively) got this correct. If you study his workouts you’ll notice he uses many exercises to stretch the length, overload the mid range and strengthen the contraction.  Maximize Your Muscle members know this style of training as Positions of Flexion (as coined by Steve Holman of IronMag)

3. It’s “Tricep(s)!” not Tricep….”

 

4. Slight cervical extension is needed for max strength while training because when you flex your neck forward you won’t get max activation of all the muscles innervated by C1-c7.  In short, when you train, keep your neck neutral or very slightly extended back.  Once you look down or flex your neck forward, you’ll lose a good percentage of strength immediately.

5. The lateral head of the triceps is the lazy ass of the three. It requires loads of greater than 85% to be activated.

6. The long head head and medial head of the triceps are the work horses.

7. The more your elbows are away from the mid line of your body, the more lateral head.

8. For the majority of the population the typical individual has fast twitch triceps. (The greatest hockey players will typically have slow twitch muscle fibers as it contributes to accuracy.  Hockey goons have fast twitch biceps (yank the guy in) and fast twitch triceps (to pummel the guy in the face).

9. The best tricep extension of all time is a decline tricep extension with chains. (I’ll show you why in a video some time).

10. Heavier weight (reps of 2-3) on chin ups, before your bicep work, will potentiate (activate) more work in the elbow flexors (biceps).  Before you train biceps next, do 5 sets of 2 (heavy weight on chin ups) and then go train your lifts. Get ready to set some PBs!

11. Biceps are climbing muscles. Start climbing trees 🙂

12. Trying to learn anatomy through text books is like training to learn how to fight by watching Bruce Lee videos.  At some point, you need to get in a real fight!

13. The best way to learn anatomy is through dissection courses. Google search “anatomy with cadavers for strength coaches” and start learning about the human body with a 3-D view.

14. Charles talked about his breakthrough with knee rehab.  His secret? Squatting balls to the hells = bulletproof knees.  I’ll be taking future courses to understand this better in the future. Note: this does not apply IF you’re currently injured.

15. The BIGGEST limiting factor for skinny guys who want to build muscle: APPETITE.  Your appetite will dictate how big you get.  Ben reminded us that three of the guys who have the biggest appetite he knows also happen to be the biggest bodybuilders – Kai Greene, Victor Martinez and Ronnie Coleman.  In short, the guys who build muscle the FASTEST have huge appetites.

16. Certain volume training (think high rep leg workout) can lead to a high level of acidity.  Balance your pH levels with a greens drink.

17. The sports that deplete glycogen the fastest are judo, speed skating and wresting.

18. The average weight training workout burns 350 calories.

19. Want to get the best carb sources for your carb powder?  Find out what the guys in the Tour De France use.  We’ll be using what they use right now in about 15 years from now!

20. Look at supplements like this.  The supplements you take pre workout will determine how strong you are. The ones you take while you train will determine your work capacity and the ones you take after your workout will dictate your recovery.

21. You probably know this but Red Bull is the biggest scam of all time. I believe at least two of the ingredients are stimulants but those sneaky bastards put in another ingredient called taurine – a supplement that is a “downer”. In short, it can put you to sleep.  Taurine kicks in after the stimulants have got you wired taking you down and causing you to want to drink another one!  Stop drinking Red Bull!  Don’t ever buy a pre workout supplement with taurine in it.  You’ll fall asleep in the locker room.

I know there were a lot of sound bites and some of the points are not put in context so if you need any clarifications about anything, let me know below.  Your comments, feedback and questions are always welcome.

ALWAYS be learning!

Vince

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Comments

56 thoughts on “Hypertrophy Bootcamp: Day 3 Report

  1. So whats a good pre work out on a budget? I have heard you talk about bluestar’s extreme rush but that is very expensive for me. I have tried a few and even a natural drink from the health food store and I have never noticed an energy boost. I naturally do have a lot of energy though.

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  2. 16. Certain volume training (think high rep leg workout) can lead to a high level of acidity. Balance your pH levels with a greens drink.

    I don’t get this.

    Your blood buffering dissolved co2 will deal with a buildup from training within minutes of you finishing exercising.

    On top of that, I don’t see how a drink should affect your ph across your body. It will have varying effects depending on where its constituents end up. It’s worth remembering that there is no systemic ph, each system has its own preferred range….

    my 2c
    George SuperBootCamps

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  3. I always wonder about this; “16. Certain volume training (think high rep leg workout) can lead to a high level of acidity. Balance your pH levels with a greens drink.”

    How would a drink (that may have varying effects depending on where it’s constituents affect your body) affect your overall ph?

    Especially if your excess blood acidity is reduced within minutes of finishing exercise? (due to the cardiorespiratory system being incredibly effective at dealing with dissolved carbon dioxide buffering).

    Not that I’m asking for studies, just a reasonable explanation.

    Cheers
    George Super BootCamps

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  4. You mentioned Japanese drop sets. What are they exactly? I know drop sets, but what is so Japanese about them?

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  5. Vince, I would say that doing the rocking squat stretch would be better for knee rehap than weighted low squats. Or at least low squats arent necessary. What’s your opinion on this?

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  6. Hey Vince great posts. My question is regarding point 19. What carb powder do the tour de france guys use exactly? thanks man.

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  7. Jeukendrup et al. recently found that the body can actually absorb up to 90g/hour of multiple transportable carbohydrate, when administered in a 2:1 (glucose:fructose) ratio. For intense weight training sessions lasting 1-2 hours around 30g/h carbs are needed. So taking 20g glucose and 10g fructose during weight training sessions could greatly help to replenish muscle glycogen stores.

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  8. Vince when you say taking supplements during training do you mean right after a workout or during rest periods of the workouts?

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  9. hey vince, can i have a cheat meal once every week? it will keep me motivated to follow the other 6 days diet plan so if i dont complete the days leading up to cheat day i dont get a cheat meal.I want to still enjoy eating pizza and beers once a week with ma pals. Is it ok to do so?

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  10. I’ve been reading Charles’ blog/website for a while now through
    his Facebook page and the training camps recaps on his site
    but more so on your blog have been a pleasure to read.

    I’ve created my own arm specialisation program (bi’s and tri’s) and been using it for the past 2 months with little physical results but
    I am outdoing myself each time. Every 5th or 6th day I will
    do this routine and every 4 weeks I change the rep range (either 6-8 or 10-12) and exercise order.

    Did Charles or yourself recommend how often arms should be trained, a safe volume per workout or should I disregard all the talk I hear of limiting the frequency and length of arm workouts as it might make them smaller?

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  11. Hey vince, you mentioned the supplements you take before a workout determine your strength, can you be more specific what kinds your taking about..i started taking bcaa, gulatmine and.creatine during training and protein and green supplement after….

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    • You’re way ahead of the game right there bro.

      Start taking carnitine 30 minutes before you train. That increases mental focus and MANY other things.

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      • I will deffinitly have to try Carnitine, been reading a lot on it and it seems to be a great suplement, even in a bulking phase..

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  12. Nice posts Vince! I enjoyed reading these. Keep it going, very interesting stuff and entertaining 🙂

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  13. You said that guys with the biggest appetites put on muscle the fastest. Any tips for increasing your appetite?

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    • Great question Blake!

      That’s tough because if you force feed yourself you’ll get fat.

      INTENSITY is my best and vaguest answer! But it’s true.

      Plus intervals can help.

      Stick to good quality foods too that your body can digest and utilize. Eat shit food and you’ll feel like shit.

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  14. Doesn’t Blue Star Extreme Rush have taurine in it?

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    • Yes, a little. I’ll ask Adam for his reasoning for that.

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  15. Isn’t acidity exactly what we strive for when using high rep training in order to get growth hormone response ?
    When should you have your greens, right post workout ?
    What suplements are you having for recovery or post workout ?
    If what you take during your workout helps your work capacity, shouldnt you be taking the beta alanine intra workout ?
    How about arginine, do you still recomend it ?
    Sorry for so many questions 🙂
    keep it up !!

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    • YES, youre exactly right.

      Greens post workout is great.

      Post workout… my list is LONG… I’ll give you just a few to start with:

      – glutamine
      -creatine
      -bcaa
      -magnesium
      -vitamin c

      Again, supplements depend on YOUR needs. Don’t take them blindly.

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  16. Great work on getting the courses in Vinny…and battling through this one!
    Charles obviously trains olympic athletes and would train them different to you now, has he mentioned any techniques used for the more sports side of things?

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    • Thanks. I don’t understand your question Scott.

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  17. Great stuff again Vince, will you be publishing the exercise and reps that you are doing?
    Would be awesome to do this type of training and to see the gains.
    Blog is awesome
    Trevor

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    • Hey Trevor… to just post what we’ve been doing would devalue the info.

      Give me some months to test out some of the new protocols myself, get some others testing them and solidifying my new knowledge before I release any new systems but I will say, the next muscle program I’m working on is going to be my MASTER PIECE 🙂

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      • I am doing your No-nonsense right now, and am absolutely loving the results. I have gained 20 lbs so far (mostly muscle), and only 8 weeks in. I used to do a lot of lifting in college and never saw these gains. Needless to say I am looking forward to your next program. Do you think it will be done this year?

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  18. Barney Vincelette January 19, 2012 at 6:53 pm - Reply

    I really appreciate the low down on taurine. I have read that some people – I will not make so invidious as to mention their names – suggest taurine before a workout. I always wondered why you don’t see taurine in the list of ingredients in any of the pre workout BCAA powders and pills or in any of the protein powders.

    With a product like Bed Bull, I use the rule that if it is made by a giant corporation such as McDonald’s, Phillip Morris, Pepsi, etc, (I read that Phillip Morris and Cokecola own part of Red Bull.) I don’t even need to read the label. If it says “Wonderbread” on the grocery shelf, it’s all over. Everything else, such as “whole grain” (in the 1980’s that meant saw dust added to bleached bread, is irrelevant.

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    • Good points Barney!

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  19. Vince, just wondering if you’ll be looking at the sleep factor in hypertrophy training. With my work and family commitments, I find that I’m averaging 6 hours at best (up at 4:00 to get to the gym). I must be short-changing my progress with this amount, but aside from quitting my job in Toronto or ignoring my 4 year old daughter when I get back at night, I really have no options. Can extra sleep on off-days and weekends add any measure of compensation? Thanks for any insight you might have.

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    • Yep…. sleep is HUGE. We have covered this.

      Can you manage a 20-60 minute nap once a day Trevor? That will certainly help.

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      • I have been putting the headphones on with meditative ocean sounds to get into a sleep-like state on the train rides to and from work, so hopefully that will help bridge the shortfall. Thanks for the tip Vince.

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  20. Man ur such an inspiration. Ur blog is terrific. Thank god us skinny guys have some1 telling us the right stuff or we’d be screwed

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    • Thank you Thomas

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  21. Loving these daily posts and learning a ton

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  22. having done in 2 hours workout in 3 days, I felt it so awesome to Biceps & triceps gained,But after sometime, gained muscles was stabled & not gaining anymore, appercaite your advice on changing my schedule

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  23. Thanks for the notes/recap, Vince. You’re almost there! And if you can’t style your hair tomorrow, wear a hat.

    I’m going to alter triceps work tonight to see and feel the difference and what you note above. Also will gradually ease into the squat method balls to heels–I’d like to build my knees stronger.

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  24. Can you share some of your reps and sets with us.

    Thanks for keeping us updated.

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  25. Awesome product on market called Anatomy & Physiology Revealed. check it!

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    • The beat anatomy books are from France and German or translated from French/German to English.

      Unfortunately the American anatomy text books are FAR inferior.

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  26. These are great take aways Vince. Stuff I can start using right away to tweak an already awesome MI40 routine. Nice shot of Ben on point #15 :). Really appreciate your efforts to keep us part of this awesome week.

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  27. Vince,

    I’ve been doing some research on insulin sensitivity and the need to burn glycogen stores. Do you have any more information on sports that quickly deplete stores or what it is about these sports that causes this?

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  28. YES TO POF, position of flexion training. The guys from IronMan have some great Ebooks. This was great Vince. Keep it up, I’m ready for more, NOW. Thanks bud.

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  29. This is some great information, thanks for sharing with us Vince! I totally agree with the squatting balls to heals for strong knees as i have been squatting that way for some time now and have no knee pain whatsoevee and truly beieve that my knees have actually gotten a lot stronger as a result. 40 grams of BCAA is a lot of pills bro…I have pure BCAA powder, will that work just the same as the pills?

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    • You probably won t find any research at Pub Med about 40g per workout. That is a dose Charles has found works practically in the real world.

      You WILL find loads of research on 20g being the threshold for hypertrophy for a 200lb individual.

      Powders are fine but they taste disgusting which is why most are sweetened. Some sweeteners (sucralose) is fine but others I m not so sure long term effects.

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  30. Vince, I noticed the photo after item 7 that the upper arms are perpendicular to the bench. You did a YouTube vid with Flavia having her change the angle so the elbow is more forward to her head in which it keeps constant tension on the triceps and less stress on the elbow. Did you mention this to Charles to get his take on it? Thanks for the recap.

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    • Great question Frank.

      Think of it like this. The further your elbows from the mid line of you’re body (like I did with Flavia) the more lateral head.

      There is no such thing as isolating one of the heads. Changing the angle just shifts emphasis to that part of the muscle.

      So in the pic you see the fella would be hitting the medial and short head the most.

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  31. Vince, this is awesome stuff! I was wondering if you were going to put up the workouts that ya’ll are doing. or at least the sets/reps lay out of the three workouts a day.

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  32. Ben…. and what most people are completely close minded too…. the Tour De France guys take more steroids that make professional bodybuilders look like Mother Teresa.

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      • Who writes that? Sounds good…

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      • hahaha Nice try! Go to the Tour De France and you’ll see the guys injecting themselves right in front of the officials.

        I love the Tour De France… one of the most epic events in the world… but those guys juice more than ANY other athlete.

        THINK ABOUT WHAT THEY DO FOR A MOMENT!

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        • As one of it’s 5 times winners said ‘do they expect us to do this race on Volvic (a bottled mineral water)?

          Says it all.

          Not that it diminishes my enjoyment of it one iota!

          Cheers
          George SuperBootCamps

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  33. Good stuff…btw Tour De France riders – lots are using maltodextrin/fructose blend to maximize sugar transports and uptake.

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    • Right on and with protein. Within 90 minutes, protein is required for about 5-15 % of energy demands and consuming it with carbs minimizes catabolism.

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