Hypertrophy Bootcamp: Day 5 Report

By

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

When I was invited to the Hypertrophy Bootcamp, I didn’t actually think it was a a REAL bootcamp! I thought it was primarily lecture. Nope!  Fifteen “balls to the wall” workouts in five days! Three chest and back workouts Monday; three quad workouts Tuesday; three arm workouts Wednesday; three hip workouts Thursday and three shoulder workouts Friday. Afterwards the reoccurring comment was, “I have not been training hard enough.”  It was a raw reminder of the importance of INTENSITY.

We asked Charles, “What has been the greatest and worst thing you’ve seen in the fitness industry since you started 32 years ago?”  His reply was, “The Internet.”  It’s great because of all the free information but horrible because more than 95% of the information in completely wrong.  This got me reflecting…. 

My personal journey has cycled through three phases of focus – Body, Business and Brain.  From 1998-2006 I was all about the Brain (University, certifications, courses etc), then from 2006-2010 I really dedicated myself to learning the business side of the industry, then in 2011 I was all about the Body and competed four times. Now in 2012 I’m back to the Brain and spending a fortune on new courses and getting around the smartest people I can find.  In my experience, it’s hard to focus on Business, Body, Brain all at once because you spread yourself thin.  I prefer to put all my eggs in one basket, via cycles, and get the most out of each one.  Focusing on one speciality at a time has proven successful for me.   I share this because Charles superiority of knowledge exposed how little I know (in the big picture) and although I know more than 97% of the population that’s not good enough for my standards. If you’re growing, you’re dying.

I’m so grateful for people like Charles who have dedicated their life to being extraordinary and after spending five days, I can’t image where I’ll be (and where you’ll be if you stick along for the ride) after an entire year of more courses and classes.

Alright, here are the takeaways from the last day! And here’s a pic of the amazing new friends I met from Canada, United Statues, Finland, Italy and Australia:

1. Jumping your meals from five to six a day makes a big improvement in hypertrophy. Jumping your meals from six to seven meals a day makes a HUGE improvement.  Seven is your magic number skinny guys!  There’s your next experiment!

2. A quote from Henry Ford, “Everyone who works for me is smarter than me.”  How does this apply to your life?

3. Consistency in eating patterns is another MEGA limiting factor in muscle growth and lack of fat loss.

4. The two sports that abuse steroids the most? Tennis and cycling.  I’ll give you a simple way to spot steroids in sports.  If there is money there is juice. Hockey has the least amount of juice of any sport. The Kenyan runners are legit. It’s hard to detect steroids in other sports because the athletes don’t lift weights. If bodybuilders didn’t lift weights you would never know they are on steroids.

5. Carnitine is the number one under utilized supplement in bodybuilding.

6. Charles fertility boosting stack for men: 10g of carnitine (various types), 6 caps of Uber C (his specific Vitamin C product) and 180mg of zinc.  Carnitine will increase your sperm volume and the Vitamin C will make them swim!

7. If you struggle to make the right diet decision ask yourself, “Would a caveman eat it?”  Another way to look at this is, “If it doesn’t fly, swim, or walk or it isn’t green, don’t eat it.” This rule helps many people learn basic nutrition principles instead of following a rigid diet.

8. The most UNDER UTILIZED tool in athletics?  A professional stretcher.  His tip for guys who can’t find the motivation to stretch? Hire a really attractive girl to come stretch you and you’ll become compliant to the program no problem! Or join a stretching class with all females (for you single guys).

9. Infra red saunas are good for muscle growth because they boost growth hormone.

10. On a scale of 1 to 10, Charles rates a foam roller a minus 27 for being effective!  In his opinion, it’s a complete waste of time because most foam rollers are not hard enough to be effective.  Spending $100-200 on a ART therapist is the equivalent of 200 foam roller sessions. To understand his perspective, Charles is all about EFFICIENCY.  So, you’re not a bad person if you use a foam roller, he just feels it’s low on the chain for effectiveness.

11. Stretching 20 minutes a day for five times a week is useless and leads to no gains. For those who stretch 20 minutes a day. Has your flexibility REALLY improved?

12. To see a significant improvement in your flexibility: 6 hours a week for 3 months. Then 1 hour a week for maintenance. This is not research based this is the protocol he’s found effective with his athletes.

13. If you stretch between sets, be sure to contract the muscle for 2 seconds before starting your next set.

14. If you’re a trainer or coach: never overwhelm the client. People retain 10 seconds of info and the less info you provide the more they will retain. For example, when teaching technique, Charles uses three words or less per set.  One tip per set.  So if I’m doing horrible looking lateral raises his first cue might be, “Sit up tall.”  Next set, “Straighten your arms.” Next set, “Slower on decent.”

15. Rotate your personal trainers!  Every personal trainer favours certain techniques.  One train might be a stickler for tempo but not full range of motion.  Another trainer might be the opposite.  By working with different trainers you get exposure to each of their specialities. For those without trainers, rotating your training styles is critical.

16. YOU are your own worst coach.  We tend to favour the things we already do or are good at or like doing.

17. Dark haired and dark eye males need a higher dose of stimulants for a response. Blonde hair and blue eyes need a lower dose of stimulants for a response.

18. The BIGGEST mistake fitness professionals make is when they STOP LEARNING.  This was powerful to hear from a man who has 32 years experience and apart of hundreds of Olympic medals.

And I think that’s a great place to wrap up because, as you know, I’m a huge believer in the motto ALWAYS BE LEARNING!

Again, I know they’re many sound bites in my report and not many were in context so if you need clarification then ask.  I’m flying home from Rhode Island now and can’t wait to put my new info into action (after I take the next five days off to grow!). We were told we would all gain 5-7 lbs of lean body mass in the next five days so I’m going to bed with anticipation like it’s Christmas Eve!

Thanks for following the week with me and maybe one day you can join me at a Hypertrophy Bootcamp!

Vince Del Monte

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Comments

92 thoughts on “Hypertrophy Bootcamp: Day 5 Report

  1. As of late another item for weight reduction and muscle building has been propelled in the commercial center. The item is RageDNA and it is making a solid indicating in the business. There are many supplements and details in the business which claim to support testosterone and manufacture muscles. The portrayal of the items will help to distinguish those which offer the best results.

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  2. C’mon Vince… spill the beans! Did you make gains? Was it what you expected?

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    • Absolutely, I gained 3 lbs of lean mass about 7 days after the camp was over. I’m going back next year for sure.

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  3. Yes, how much did you gain, how was the recovery like ?

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  4. Any update on the lean mass gains after the bootcamp??

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      • Whenever it’s offered again… The one in the US.

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        • ROBERT JAMES WHITTINGTONR October 28, 2017 at 11:40 am - Reply

          Ok Thank You VINCE .

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  5. Hey Vince,

    How long does Charles recommend taking the fertility boosting stack? Besides fertility, carnitine seems be very cool for bodybuilders in general.

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    • Paul,

      Don’t quote me… I think it was 4 weeks. Ask Ben Pakulski too.

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  6. Awesome! thanks for posting your experience Bro and good luck.

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  7. Hi Vince,

    Thanks for posting all these recaps! Very good resource. I’m glad you made it, though I knew you would.

    Interesting on the dark haired folks needing more stimulants. I fall into the category.

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  8. Hey Vince.Thank you for the information. I am waiting for more!! 🙂
    Anyway. This is my question. Could you explain how is going to be your nutrition approach for the next 5 rest days? (I assume you are not working out)
    Thank you
    G.

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    • The same as if I was working out.

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      • Very interesting.
        Is is that so because of this particular exhausting training rutines you have been doing or should be taken as a general rule for short periods of rest after training periods?
        (I usually low the carb intake and increase the protein and fat in rest days)
        Thank you

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  9. Your posts are very informative. I am 69. Getting muscle mass is getting more and more difficult. But after a year there is some progress. I am wondering if what you are recommending will work on some one my age? There are recommendations to go to the doctor and get medications that will increase testesterone. Perhaps even growth hormones. What is your thoughts on this.

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    • Hi Scott

      ABSOLUTELY.

      The dosages your doctor will prescribe are not going to be super physiological (like a bodybuilders).

      They’ll probably recommend a small dosage (100mg a week or something) of testosterone and some form of growth hormone or substance that increase your own levels of growth hormone.

      Either way, hormone therapy at your age is an awesome idea. Do some research but I believe over the next 5 years, A LOT of many are going to finally realize this is the missing ‘vice’ to virtually everything male.

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  10. Hi Vince,
    Some confusion out there about finding professional stretchers. What you guys are looking for is a Fascial (as in fascia) Stretch Therapist, or AIS (Active Isolated Stretching)Therapist/Practitioner. Hope that helps.

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  11. I’ve just read all your five reports in one go. Some really good information here.

    I came across the Poliquin Principles years ago. Do these still apply or have they been modified?

    I tried his 1 – 6 approach some time ago. It didn’t work for me, but I think that was because I used my one rep max for the single. Maybe if I’d used my 2 or 3 rep max for the single and then pushed to the max on my set of 6 it would have worked, as it sounds like it should. Think I might give that a try soon.

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    • You’re ahead of the pack if you’re following the PP.

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  12. Vince and is Charles drug free or he use steroids?

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  13. Awesome recap Vince!! I’m a PICP coach in Florida and reading about your experience inspires me to attend Charles’ bootcamps. When you stated the tip about increasing meals from 5 to 6 or 6 to 7, did Charles include liquid meals? I know he hates liquid meals but for some like myself its the only way I can really increase my calories. Also did he mention whether you can consider your workout nutrition as a meal? Thanks again for the time into putting out these tips.

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    • Actually Charles didn’t express issues with liquid meals. I believe he and his coaches suggested 2 out of 7 meals being liquid.

      7 whole meals a day is a stretch unless this is your full time job.

      And, I believe yes, workout nutrition is a “meal” It is in my books.

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  14. Hey Vince, I’m going to start stretching 6x a week for 1 hour for 3 months. Do you know of a good stretching program? Something I can follow? Thanks man.

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    • hey im not Vince but you can check elasticsteel.com the guy for my opinion is the number one awsome you are going to find out that many of this things here are Wrong cuz yeah you can get no gain with 20 minutes a day cuz the exercices have to be in order. not just stretching.

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      • I totally agree with you, i have static stretching 2 hours a week with a certified trainer and the most important thing is the order in wich you stretch and having the time to stretch every muscle and tendon..
        Professional stretchers are like encyclopedias of human anatomy, i’m doing it for over 2 years now and every new class i find myself doing different stretches, so the normal online coaching stuff with 5-10 stretches will not do the trick, as doing it for 20 minutes wont do too, unless you break your stretching into upper/lower body splits..

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    • Join a yoga class and you’re lots of unique moves that are not as common as what you see all on the rehashed sites.

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  15. Hey Vince, Great info!!! Thanks for finding the time and energy to write these blogs! Been following your stuff for years now and it’s always getting better, eventhough your initial stuff was loaded with info!

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  16. Hello Vince,

    It’s been fantastic reading your blogs about the bootcamp. Would love to attend with both you and Ben but I live in Australia. Any chance of setting up one over there? Gold Coast / Brisbane.
    I am menopausal and having great difficulties shifting the fat. It’s sticking to me like superglue…Yuk! Finance is a struggle at times to help keep my health in check with, fees and supplements and other health issues. Hard training is not a problem at all for me, but my eating habits are problimatic. No restful sleeps at night, grrrr. Have made a decision to eat what flys, swim and run and is green. Even organic food is very expensive and the pennies can only stretch so far. This may sound like excuses but it is a real factor in my life. Any suggestions? About battling menoupause while weight training that is…

    Cheers, Winnie

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      • Hi Vince,

        Thanks for the reply and “find a coach”. Well, well, well, small world isn’t it. I know Scott Rawcliff from Hope Island. An excellent trainer…will get in touch with him when I return back from Canada early February.
        Great comment, pay now and fix myself or pay more later when worse. Tooshay! I understand completely! Thanks once again for your help.
        Cheers, Winnie.

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  17. Excellent work vince an heaps of info let us know about ur lean body mass in the coming days!!

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    • If you think about tennis, it’s not really surprising. The sport is gruelling on the body. I think we’re naive because we associate steroids with big muscles (although tennis players are getting more muscular lately).

      Tennis is just like any other sport… the more tournaments you play, the more you get paid.

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      • I played tennis for lots of years and people just aren’t aware of how demanding it is..
        Professional tennis matches can go on for as long as 5 hours, in wich you are exploding from one side to the other of the court, not running at a slow pace.. catching and throwing 1000’s of balls at more than 100 kph..
        Were talking professional sports here.. prizes go up to hundreds of thousands of dollars, anything that can help will be wellcome 😉

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        • Very value added insights Alex.

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  18. Vinny, Love your work bro, the bootcamp sounds out of control.

    Quick question, what kind of stimulants were you talking about with the “Dark hair dark eyes, Blonde hair blue eyes” quote?

    I’ve got baby blues and blonde hair so I’m excited! haha

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  19. Hey Vince I was just curious about hams and calves. Since you were there in person. Any hidden gems??? 🙂

    Kel decided to jump the gun and respond with an answer to my question which was directed to you NOT him.

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  20. I tried searching for professional stretcher but nothing’s coming up on google what source do you recommend searching and how can we find a professional stretcher

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    • Try searching locally….

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    • go to elasticsteel.com Paul is the best

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    • oh but hes material are just to expensive well compeared with all the cheap garbage around

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    • You wont find them in hardcore muscle building gyms, but if you search locally in wellness or fitness centers they will deffinitly have one.. and dont be affraid to be the only guy there, i know i am.. first class may feel awkward but the view is quite worth it 😉

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  21. I’ve learned a lot and enjoyed reading about your experience. Boot camp sounds amazing, but I’m not sure if it will be suitable for females. After 2 years of training, I’m stuck in a rut and have hit a plateau in fat loss. New information and correct techniques are certainly needed in the industry. Keep us posted on the camp! Would definitely attend if it’s in Florida! 🙂

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  22. Hey Vince,

    Great info from all 5 days and from LL Season2. How do I cancel my membership? I purchased a month and it says I can cancel anytime, but i’m not seeing where or how I can do it. It’s not that I don’t like the info, I do, more of the opposite: I’m planning on purchasing a year or 3month subscription once more episodes of LLseason3 come out. Please help me out brotha! thanks

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  23. hey vince… great info the past few days. if you and ben ran a camp like this, there is no way i would miss it! just finishing up my last week of the basic nnmb. im up 39 lbs and working on cutting now.

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  24. It is always great to be reminded how much I suck! Thanks for the motivation!!
    Can you expound on point 3? What is it we should avoid doing? You said previously that we should try to vary our protein sources as much as possible. Do we also need to vary the menu from day to day, week to week? Do we need to avoid consistency in the times and amounts we eat too? (which seemed to be fairly set and precise in your prior information)

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    • If you get enough variety in your daily menu, no need to rotate from day to day but you could 🙂

      If i tell my clients 8 oz of meat… that meat can come from literally dozens of different sources.

      make a plan that works for you.

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  25. Research shows that carnitine and zinc are over rated as they show very little improvement. Also, foam rollers come in different firmness ir different densities. There are high density foam rollers that are great for myofascial release. One should still stretch and not ignore it just because they use a foam roller as they have similar yet different benefits.

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  26. Hey Vince, thanks for the past 5 days gret stuff!

    Did Charles say what Stretching method is best for increasing the flexibility of tight muscles? Static? PNF? AIS? And how long to hold each stretch for?

    I have extremely tight adductors whereby I can’t even sit cross legged!!

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    • You’re overthinking it Dan.

      Stretch for an hour a day 6x a week.

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    • PNF is the best and hold each exercices from 15 to 30 seconds for 2 and you can use resistence flat band to really inprobe your flexibility do the sides adductors in and out and front rais star low till you can perform 100 repetition each one you need to stretch your whole low body not just your adductors all the mucle and tendons are conectec so you need to choice one exercices for each join and tendons they are between 15 to 20 so low body stretch are like 20x2x 30 seconds= 20 minutes tatal stretching for lower body 3 times a week and 3 times a week leg conditioning.

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      • Hey Vince,

        Your right bro i do think about the details too often sometimes and that can stop me actually doing the stuff, I want everything perfect, but got to stop thinking like that!

        Cheers Armando appreciate your reply man.

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  27. Thanks always for the inspiration gentlemen. All this information, videos and “lead by example” have lent me to explore new depths in self improvement. Please stay inspired and be inspiring! MJ

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  28. Lots of valuable information Vince. Was there any suggestions for hamstrings and calves????

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    • Dude, read before you ask questions… Yesterday’s blog was about hammies & calves.

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      • Just hams yesterday, not calves.

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  29. RE: muscle bootcamp you and ben would put on. I am totally in. GTA area 🙂

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  30. Hi Vinny,
    Reading your reports over the last week has got me questioning my own workouts,am i training hard enough? am i pushing myself in every exersize? what can i do to make my workouts more intense?
    Thanks for giving us the tools to take it to the next level.Stay strong bro

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  31. Rest well man. Hope you get those 5-7 lbs in a few days, sounds like you’ve really earned ithem!

    For the stretching, is it basically totaling an hour a day 6 days a week? Is the goal purely flexibility, or for benefit to the muscle hypertrophy process as well?

    I’ve been doing a lot more stretching than usual lately after training, with the goal of just feeling better and moving around better, especially since I sit down (in the studio) a lot everyday. But maybe I haven’t actually been stretching enough to benefit in the way that you guys learned at the bootcamp?

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    • Hi Aaron.

      Treat flexibility like you do weights. You need to improve.

      Hiring a professional stretcher is probably your best bet to accelerate the process.

      Stretching is the only physical quality you can’t over train.

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      • relly Vince Sorry man it is like everything ask the really experts and they will tell you that as matter of fact yes Stretching you can ever train too and actually make you more bulnerable to injuty depence in what kind of sport you are practicing.it is good to be flexible till the point that you can move your muscles and joins inthe whole renge of motion naturally you can’t move your flexibility over the safe point without hight risk of injuty in most of the exports.

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        • Again i agree with Armando, if you are taking it seriously and challenging your limits in stretching, you will need a rest too..
          Professional stretching is really hard, i sweat a lot during my classes and i’m completelly static.
          Everytime you stretch theres going to be some muscle that is going to be a litlle sore and need at least one day to heal..
          It would be ok to do light stretching 6x a week, but if you’re really looking for results, and stretching to your limits, you are going to need a rest, one day in, one day out would be much safer..
          Altough i totally agree with Vince that if you are stiff you will need to have a stretching cycle of at least 4 times a week and then follow with a 2 times a week maintenance phase..
          Anyway keep stretching for for the muscles you used after your workouts..
          Just my 2 cents 🙂

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  32. A bit over 1 hour of stretching a week was all I needed for improvements. Not for being super flexible but postural correction. You just have to avoid stretching the muscles that are already loose and flexible.

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  33. Congrats on the excelent work..
    The reminder on stretching is great and everybody should listen to it, everyone thinks they are ok with stretching for 5 minutes after their workout and they are totally wrong, theres’ much more to be stretched in the human body than just 6 muscles.. i do have 1 hour static stretching classes 2 times a week, and yes i’m the only guy there, and believe me, the results in terms of flexibility, growth, stress management and recovery are AMAZING !! swimming really helps too, i do both on my off days..
    Another good reminder on how much to eat, i have been doing 7-8 meals for a long time now and find it much easier to get the calories i need that way.
    I will deffinitly give carnitine a try, been advised to do it for quite some people now, and you have convinced me 🙂
    Thinking about starting to use the sauna in my gym to see if it has the effects you say, at least in terms of stress management and toxin cleanse i know it works.
    In terms of steroids, i think you shouldnt even bring the subject up, we are all grown up guys, and each one can decide what he wants.. in terms of competitive sports, who wouldnt want to have an edge, only if you want to lose you wouldnt take some kind of enhancer..
    believe me, the substances that they are cheked for aren’t used in years, they are way ahead of the tests 😉
    Again congratulations on being eager to learn and to share with all of us..
    Thanks for keeping it interesting..
    Keep it up !!!!

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    • Hi Alex

      Congrats in all your progresses.

      You’re very right about the steroids… I’m not a chemist but from what I understand if you have the right amount of money (which all professional athletes do) you can get anything created for you and there are literally thousands of substances that will go undetected.

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  34. Hey vince

    Why do black haired guys and dark eyes need more stimulants I’m Italian lol!

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    • Hey Matt

      I didn’t learn why… Good question to research though.

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      • Ho yeah Vince don’t undertand what are you talking about in this one

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  35. Francisco D'Anconia January 21, 2012 at 8:28 am - Reply

    Interesting blog, but the comments about steroids are nonsense. To the extent that professional body building is a sport, it is obviously the number 1 abuser of steroids, with 100% of participants being roid monkeys. It is also endemic in football and baseball. Cyclists use performance enhancing drugs, but not steroids–they typically use blood thinners. You find roids in pro tennis occasionally, but not often. There has been a lot of speculation about Rafa being on the juice, and several South American players have been caught, but it is not common. The benefit is too small–usually better recovery–and the risk is too great. If they are caught, they receive long penalties, and then find it very difficult to get their ranking points back. It is virtually a death sentence to be caught.

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  36. 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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    • Sure, just adjust your approach if your results suffer.

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  37. Wow Vince! sounds amazing, you have realy helped me understand abit more about life and how leaning never stops. Great pictures too haha.

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  38. Carnitine gives me the runs @ 1g pre-WO. Any siggestions?

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    • Back off on the dose but if you’re only taking 1g, it has to be something else…

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      • Vince from the post yesterday or 2 days ago extrange man but i have not sleep in the gym and i have take energy drinks alot and never feel sleeping simtoms with taurine in those energy Drinks is it TAURINE or something else? well i’m not drinking Red Bulls cuz I don’t like i always take ROCKSTAR

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        • Armando.

          That stuff is GARBAGE.

          Stimulants in the pm will throw off your cortisol levels …. Up your zinc and magnesium for better sleep.

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  39. Hi Vince,
    Again more invaluable information; and you are right on money with the 95% of the BS on the net; trouble is that its reflected in the gyms by these kids with huge egos, lifting huge weights and poor to no form.
    Cheers,
    Perry

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  40. Hey Vince!
    It has been awesome to get feedback from your boot camp, count me in if you and Ben are putting a camp together!

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  41. That much zinc is a really good way to become copper deficient. Study it.

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    • dude, how did you get arms like that? (bulk & cut?)

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  42. great report! keep them coming.

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  43. Sorry for not writing a long detailed paragraph like everyone else I just figured it could get annoying for you after awhile..been a fan for years..would be awesome to attend a boot camp.

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    • Thanks Victor. Stay tuned.

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      • Wow!!! I would love to be part of this training camp. Time, money and location are factors though. Do you have any details or thoughts on these three?

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  44. I live in RI, would have been great to stop by. But at least I know now. Thanks for the posts.

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    • You live in Rhode Island?! Are you aware that you live in the same city as one of the greatest coaches?! You lucky ass.

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