Hypertrophy Bootcamp: Day 4 Report

By

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

Wow… 12 workouts done and 3 to go!

Today can be defined in two words: Hurt Box

DOMS from the triple day quad workout Tuesday kicked in this morning.  Literally, my knees buckled with every step … so did the 16 other students as we wobbled to the gym for triple day ham/glute/lower back work focusing on relative strength, functional hypertrophy and finishing with a Japanese Drop Set (which MURDERED me)… you can see the road kill pictures below…

The highlight of the day was having Charles discussing program design and organizing 15 different aspects for hypertrophy in a continuum from “intensification” to “accumulation”.  Absolutely brilliant info that helps athletes recover, grow and progress.

Ready for the takeaways?!

1. Virtually EVERYTHING can be explained (and make more sense) along a continuum.

2. Most people have difficulty interpreting info because they see the world through a straw.

3. The fastest way to make muscle gains is using a 2x a day training split.

4. When training 2x a day, your cycles should not exceed 10 days before unloading volume for days. Then you can repeat.

5. If doing double day workouts, keep the evening workout shorter than the morning workout.

NOTE: I know this double day muscle work is going to sound counter intuitive and I have pages of notes and protocols to do my best to answer questions. I’ll be testing these methods out on myself shortly and reporting results… Charles has more than a decade testing this protocol and convinced us it’s superiority.  YEAH!!!!!  Just when you think you’ve tried it all… Nope!  More to come…

6. With training twice a day you would do a CNS style workout in the morning (will potentiate more fibers for the evening) and a METABOLIC style workout in the evening.  For instance, your am workout would be something like 12 sets of 1-3 RM (100-175% effort via eccentrics) and the evening session would be something like giant sets.

7. Any type of multi session training needs at least 4 hours between workouts.

8.  68% of the population make progress on splits that look like A + A + A etc  (basically doing the same workout all the time). The majority of people reading my blog are probably no longer in that 68%.  The next best split is a A + B + A + B so you would hit each muscle group every 5 days. We’re talking about hypertrophy here.  No Nonsense Muscle Building users will know this is how the first 6 months is designed and how it works so well.

9.  High variation workouts only work for 1 out of 11 people and that 1 person is a “gifted freak of nature”.  In short, too much variation often backfires unless you’re that gifted freak.  When I say “gifted freak”, think Michael Jordan.

10. Determining how long to do a hypertrophy based program is EASY to figure out: Don’t stop doing it until you stop growing.  For some that may be 2 weeks and for others than could be 12 months.

11. If you don’t feel like having sex with your wife then you’re adrenal glands are fried.  For non married guys, if a Victoria Secret commercial does not catch your attention, your adrenal levels could be in the toilet. Adrenal supplements can fix this.

12. Everybody responds to over training different.  Some people’s immune systems get shut down (signs of this are getting emotional i.e. you start to cry when you watch a Bounce commercial), some peoples joints get really sore, some people lose their sex drive (adrenal shut down).  Each type of overtraining can be fixed, usually with supplements.

13. Tonight I did a Japanese Drop Set… MURDER.  ABSOLUTE MURDER! And I did it on the Pendulum Leg Press that forces your heels to touch your ass…. at the END of the day.  You pick your 5 RM and take it to 25 sets in sets of 5.  So basically 5 drop sets of 5 with your 5 rep max on EACH mini set!  If done properly, you’ll puke and crawl into the fetal position sucking your thumb.  I was so sick afterwards I could not eat anything for 2 hours.  Can anyone tell me why this would have happened to me?  Here’s what the Japanese Drop Set  did to most of us…

14. “If you don’t dread going to the gym, you’re NOT training hard enough.”  I know you don’t want to believe it but it’s true.

15. If you’re overtrained with VOLUME, you take naps while driving!

16. If you’re overtrained with INTENSITY, you can’t sleep at night.

17. Plantar flexion (pointing your toes) will “disengage” your calf from assisting and isolate your hamstrings more.  Next time you do any variation of a leg curl, point your toe and you’ll see it’s harder.  I’ll explain the anatomy in another video.  Pointing your toes will bring your calf into assist so you’ll be able to lift heavier (but less isolation on hamstring).

18. Pointing your toes outwards puts more emphasis on the biceps femoris. Pointing your toes inwards puts more emphasis on the semibraneous and pointing your toes outward puts more emphasis on the semitendinous.  You can NEVER isolate one of the hamstring muscles, just shift the emphasis.  In application, to get strong hamstrings, vary your toe position. I just gave you SIX (6) different options to your hamstrings training with one exercise (leg curls).

Glad you’re enjoying these updates!  It’s my goal to run my own Muscle Camps in the future so you can have a similar experience I’m having.  I’m so so blessed and appreciative to be around people like Charles Poliquin, Ben Pakulski, and his amazing instructors Derek and Ryan.

Let me know if you need any clarification or have further comments or questions below!

Vince Del Monte

 

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Comments

55 thoughts on “Hypertrophy Bootcamp: Day 4 Report

  1. Can’t wait for a workshop, hopefully you come near Michigan.

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  2. You are full of shit Vince, a phony.

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    • LOL, you sound pathetic and small (physically and mentally).

      I’ve been loving the updates Vince, thank you very much!

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        • Well, Vince, I guess you are a phony. I’ve been on your program for 2 weeks as of today and I’ve only lost 1 pound of body weight.

          Oh wait! I’ve lost 1 inch off my waist, and gained 1/2 inch to each arm (started at 17.5 inches, so I wasn’t skrawny to begin with). I’ve lost 4 pounds of fat and gained 3 pounds of lean weight.

          Maybe you DO KNOW WHAT YOU ARE TALKING ABOUT!

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    • you really are an asshole m8, do you know that, if you dont like vince’s advice go piss off somewhere else, watch cartoons or something, i bet your look like a little bitch that stands infront of mirrors doing curls with 20lb dumbells, and sort your hair out between sets, if i ever saw you i would give you one punch in the mouth

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      • Who are you talking to? I got this comment e-mailed to me. I trust Vince and would never diss him. You got the wrong guy ha

        -Kyle

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  3. Thanks for sharing the Bootcamp information. Very interesting and informative. Could not agree with you any more on #14. I dread everyday walking into the gym because I train my ass off. You hear all these people say “oh I love the gym” BS. They walk around, hit some weights, talk to their friends and then leave. Thanks for point this out, thought I was the only one who felt this way.

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    • I still dont’ understand what you guys mean with “dreading” the gym ?
      There’s nothing we love the most than working out untill it hurts, cause that’s how we keep breaking our limits, every day.
      We know what it takes to keep moving forward and were up for it.
      Is there any bigger pleasure than that ?
      I understand the metafor but i think that it’s a bit out of place..

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      • Alex,
        Wow, we must have pain tolerances. Yes, I love the results I get from training hard, but man its like getting beat with a broom stick for two hours. Not fun.

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        • Hi Steven,
          Many of my friends say that, it must be something about pain tresholds maybe.
          In my case there’s nothing i love more than that last set of really heavy deads or squats.. the pain and dizziness commes with some sort of endorfins that makes me feel great, i’m 35 and i feel like a kid again when i’m working out hard, the adrenaline spike is awesome, i spend my day hungry for that feeling.
          In my case, it’s the opposite i dread cardio, wich some people love.. i do it, but i dread it 🙂 maybe its because i prefer intervals, wich makes it a bit harder.

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          • Hey,Alex, send me an e-mail if you are interested in chatting about training. I am close to your age and we both love working out.

            [email protected]

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          • please remove those Anshu Bhatia today, how do you allow him to post that.

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          • Obese people should not be running in marathons anyway.

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  4. for the 2x/day would you be working the same muscle group in the AM and PM?

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  5. That looks incredibly brutal Vince. Last time I did (er, um, attempted) a leg workout that intense (er, crazy) I went to the locker room and laid on the floor for 15 minutes after the first exercise….halfway through the sets (shaking my head).

    Great work man, I guess I have some work to do…

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  6. Ok, so im confused with #17. So plantar flexion will disengage the hamstrings and allow the hamstrings to be isolated. Last sentence says that plantar flexion will assist the hamstring to lift heavier loads. I’m confused here.

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  7. Hey Vince, whats your opinion on a CNS style workout focusing on high motor / fast twitch movements via compound movements and a slow twitch / metabolic style workout in the same workout?

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    • Hi Jody.

      Depends on the volume of the CNS stuff…

      I would split up those two goals into separate workouts or separate phases. Many ways to periodize.

      A little CNS stuff at the start of a workout (6 sets of 3 heavy chin ups) before doing some metabolic bicep work will potentiate more muscle fibers in your bicep workout.

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  8. Hi Vince, keep up the great work!

    I have a quick question could you possibly expand on what you mean by a continuum for hypertrophy and give an example if your able to share.

    kind regards

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    • Visualize a line.
      On the far left is a CNS response to training.
      On the far right is a METABOLIC response to training.

      There are dozens of training variables – tempo, reps, rest, load etc

      High reps would be on the far right. Low reps would be on the far right. That’s a gross example.

      Season 3 of Live Large TV will go deep into program design.

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  9. Hey Vince… as to why you were so sick (or not hungry) after your intense sessions of giants:

    From what know it may have much to do with your body working in a prioritizing fashion. When you do very intense cycles of short duration (sprinting the 400 or 800m or super-lactic threshold lifting) your body gets feedback that it needs as much blood as possible to go to the working muscles to deliver oxygen and fuel.

    When there is food in your stomach, a lot of blood is directed there for digestion. So when your workout intensity goes high enough for long enough your body switches priorities to shuttle as much blood to where its most needed (working muscles). Your body knows it can’t let food sit in the stomach while diverting the blood away, so it voids your stomach.

    Because it takes a certain amount of time for your body to bring everything back to a relative baseline after the intense workout, it takes a while for your body to induce the hunger circuit again to ensure no more food gets put there when there’s no blood to spare. This may also have something to do with heightened levels of adrenaline induced by the intense work as well. That is my understanding of why you lose your appetite for a period of time (or get sick during intense exertions).

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  10. chelton Tolentino January 20, 2012 at 9:03 pm - Reply

    Hey Vince,
    Can you tell us more about the 2X a day split

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  11. Your not a man till you ve puked on a leg day, love squating and deadlifting but ive got long legs and limited movement especially on squats, any ideas how to improve this vince,id love to be able to squat ass to heels.Also whats the supplement to counteract adrenal shutdown?
    Great info as always vinny,stay strong bro

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  12. Loving these updates. I really hope you do a before & after pic after these 5 day’s.. I.e. After 5 days training (skinny).. after 5 days recovery, 7lb’s more muscle!
    That would be impressive to see.

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    • Yup. The growth occurs within the 5-7 days of zero training afterwards. I m pumped too!

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  13. You said pointing your toes outwards twice for the biceps femoris and the semitendinous. Is that a typo or do you similarly put more emphasis on both biceps femoris & semitendinous simultaneously by pointing your toes outwards? And by inwards you are referring to dorsi flexion and by outwards you are referring to plantar flexion right? Just looking for clarification. Thanks big dogg! I personally learn a lot from you.

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    • My bad…

      Feet neutral – semi memb
      Feet outward – bicepfemoris
      feet inward – semi tend

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  14. pointing toes on # 17 says complete opposites?

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  15. Hi Vince,

    Thanks for the update!

    Charles is amazing.

    Could you tell us more about:

    “4. When training 2x a day, your cycles should not exceed 10 days before unloading volume for days. Then you can repeat.”

    What would be an example of unloading volume for days?

    Thanks,

    Carl

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    • Carl – 4 sets a body part and 2 exercises – basically 20 min then get the hell out. 1 week of that

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  16. Hey Vince, thanks for all this great info you’ve been reporting. I’ve been a reader and follower of Poliquin for a long time, this is very interesting. And I really like your attitude of always improving, always learning, this is very motivational.
    I would like more details about the item 16, sleeplessness due to intensity overtraining. I suffered from this just a few weeks ago and it really sucks. I couldn’t close my eyes the whole night, several nights; I had to stop training for a few days in order to get back my sleep. How do you avoid this?
    Thanks,

    Jose

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    • Ditto. And, not getting sleep is the worst…no recovery

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    • Supplements.

      Phosphatidylserine
      Magnesium
      Inositol

      This stuff is dose dependent though to get a response.

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  17. Vince, these updates are fantastic. Even as a lady I look forward to reading about your daily ‘experiments’ in the gym. I shake my head and feel like vomiting along with you… LOL – keep going – you’re almost there!

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  18. Adrenal fatigue…what kinds of suppliments Vince?

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    • Supplements for adrenal fatigue:

      Ashwaganda
      Ginseng that acts as upper
      Licorice root
      Tribulus
      Holy basal

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  19. This has been a great blog series… I look forward to each installment. And I am learning so much. After a long plateau I have increased my intensity and volume and have gained 3/4″ on my legs and 1/4″ on my arms. The intensity was so high I had to divide my workout days into a morning and evening session. I am DEFINITELY experiencing the adrenal shutdown… what would be a good adrenal supplement as you mentioned in your blog?

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  20. Vince, Will you and Ben incorporate any of this into an MI40 update? Being 63, and knowing my body recovery time, I would do this either every-other-day or 3-days a week. And what if a 2x a day cannot be worked into a schedule unless one of the days is Saturday or Sunday?

    Thanks. Great job. Remember to breathe deeply!

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    • Join Live Large TV.

      It will all be shared there starting in season 3!

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  21. Good stuff Vince, I’ve been sick more than a few times from training legs…threw up in a church parking lot, gym parking lot and even pulled over once to throw up on the side of the road…right in front of a school bus full of kids haha…that one was from following one of your No nonsense workouts Lol. Anyway, I’ve been experimenting with 2 a day workouts for the last 3 weeks now and have gained 6 pounds with no increase in bodyfat so it seems to be working well for me although I’m not doing it quite the way that Charles has you guys doing it. I’ve been keeping each workout to just 45 minutes and just giving it my all, plus it allows me to take advantage of two post workout growth windows instead of one. I am getting a little burnt out already though because I’m training twice a day, 6 days per week so I know I’ll have to cut it back soon. But this is just awesome information brotha, really appreciate it my friend. Hey, any chance you’ll be putting together a training program with these types of workouts? I’d definitely be interested if you do. All the best Vince, take care and good luck with the rest of your workouts

    -Brian

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    • Your also getting 2 spikes in test a day 🙂

      But your volume in the pm should always be less.

      Every 3rd week you need to cut the volume or else you ll self castrate yourself.

      Here is an example of the volume . X = off

      60/20 – week 1
      60/20 – week 2
      20/x – week 3
      60/30 – week 4
      60/30 – week 5
      30/x – week 6

      See the patern? That’s just an example.

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  22. Hi Vince,
    That 2x day training split would be hitting the same muscle group 2x day ?
    Would you be working out 10 days in a row, one muscle group each day ?
    In terms of suplements helping with overtraining, could you share some ?
    Now i know why i cant sleep at night 🙂 and i deffinitlly dread leg day..
    Loving the reports.. keep strong !!

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  23. 14. “If you don’t dread going to the gym, you’re NOT training hard enough.” I 100% agree with this. I dread it, but I KNOW that its working, and this type of motivation just can’t be taught. Great blog Vince

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  24. Great blog Vince, been following it from the start. One quick question, with pointing your feet in different directions to emphisize the Hammy’s, do you have to use a leg curling machine or can use produce the same results on a leg press machine as well?
    Thanks,
    Perry

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    • Depends on foot placement… Level of flexibility…

      Super wider is inner thigh.

      Just a few inches out is more lateral quad.

      Pointing toes out will give you more range.

      Remember, these change in foot positions only shift emphasis to that area. The entire quad is still involved to some degree.

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      • Thanks for the insight Vince,much appreciated; so basically if i want better results i should try not to make a compound movement into a isolation one?

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  25. Hi Vince! really appriciate that you share the info with us. Really curious to know more about the 2x day workout. Will you in the near future post a workoutplan for this?

    Thanks a lot

    And good luck with you Dooms tomorrow:-)

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  26. Jeez, man. Props on going at it full steam. I respect that.

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    • If you saw me walk you would think I had a pickle stuck up my ass…

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      • who knows, maybe you are into that kinda thing LOL

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  27. Sick!

    I heard from pointing your feet in directions from Kevin Levrone before

    you can also use it on the leg extentions, to emphasis the outer or inner part of your quads 🙂

    great stuff

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