Hypertrophy Bootcamp: Day 1 Report

By

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

Day 1 of the 5 Day Hypertrophy Bootcamp, East Greenwich, Rhode Island!

Instructors:
Charles Poliquin
Ben Pakulski
Derek Woodske
Ryan Fanley

Welcome to my daily report of the 2012 Hypertrophy Bootcamp!  Here’s how we were greeted:

“Over the next five days you’re going to learn FIFTEEN (15) hypertrophy methods.  Each day we’ll train three times and each time we train you’ll learn one new method. After the next five days you need to take five complete days off.  No deload day or “active recovery”. Nothing. The next five days you’ll each gain 5-7 pounds of muscle. Any questions so far?”

The 17 students from Australia, Finland, Canada and the U.S. drooled with anticipation…  Where have you been all my life Charles?!

Today we went through three workouts for chest and back starting off with a Modified Hepburn method in the morning and then ending with giant sets in the evening.  Here are some sound bites from the notes. Feel free to test my new knowledge behind the WHY of each of these methods:

1.  During CNS (central nervous system) training forced reps are used for one thing and one thing only…. To save your friends life. Otherwise, forced reps are not permitted during CNS training. Why? Because forced reps increase acidity which decrease force production. Plus forced reps lead to bad form and bad form with heavy loads can lead to injuries.

2. There are three categories of people in the gym:

– Those who know a lot of theory but don’t have a flipping clue of what they are doing.

– Those that have a lot of experience but are misguided by horrible theory and concepts.

– Those that have theory AND enough experience to created desired changes and responses.

3. Training makes you weaker and smaller. At the end of this 5 days I’m going to be skinnier.  The goal of your training is to train so hard you make yourself “skinny” so when you recover you “supercompensate” and become bigger.  Why does that make sense? The more stress = the more growth… IF you recover and if you recover then you’ve experienced the “training effect.”

4. CNS workouts in the morning (the one we did this morning consisted of 13 sets of 3 reps) potentiate (excite) the CNS, which in turn helps you recruit 5-7% more muscle fibers in the afternoon.  This ONE tip got me my moneys worth.  Heavy training in the morning. Volume training in the evening.  5 days on. 5 days off.  You can only do these double or triple day sessions for 1-2 cycles max. Drug assisted individuals might be able to handle three of these cycles if their sleep and nutrition is perfect.

5. Our Pre Workout Supplement Protocol: BCAA  + Carnitine + Beta Alaninine + 1 electrolyte pack.  I’ll talk about WHY this stack is so powerful in the future.

6. Best way to train CNS system is EXPLOSIVE REPS (as fast as you can) with 4 second negative.  Why is explosiveness necessary? Because we are trying to recruit the fast-twitch muscle fibers that have the greatest potential for growth.

7. If you’re on a tight budget the only supplement you need is BCAA (for muscle growth).  BCAA increase blood sugar while you train, increase insulin, cortisol and growth hormone at the same time, increase insulin sensitivity and androgen receptor receptivity (your ability to uptake testosterone and utilize it).

 

17 students from around the world!

Lunch was sponsored by Whole Foods – My body was so fried after the FIRST workout I had no appetite and had to wait to eat my chicken, veggies and salad. I couldn’t even eat the yams.

What we did after the first workout. Slept on the floor!

One cool thing: Unlimited access to supplements pre, during and post workout.

Dumbbells with spinning handles! Everything in 1 kg to 160kg in 1 kg increments!

Tomorrow I’ll get you more action shots!  My back and chest are still shaking and I have virtually no appetitive tonight which is a sign of being overstressed and overtrained (today). No doubt!  Looking forward to sharing this amazing experience with you.

LIKE it up if you want more updates. Questions and comments below!

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Comments

47 thoughts on “Hypertrophy Bootcamp: Day 1 Report

  1. This camp looks awesome. Does that pre-workout stack include caffeine in anything, or are you guys staying away from that during camp?

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  2. Hi Vince,

    The thing really impresses me is the number of replies you have posted!!! Shows great commitment to your readers.

    Well done!! Course looks and sounds awesome. I’m really looking forward to hearing more about it over the coming days.

    Frances (UK).

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  3. Great job, Vince. We’re waiting for the program to come out, definite buy..

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  4. It is simply awesome. I than you indeed. Best regards

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  5. Dumbbells with spinning handles! Yeah! I love those things. You make me wantt to over traing right now. Great motivation. Thanks Vince. You are the man.

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  6. Wow. Sounds brutal… had a couple TKD workouts like that back when I was doing it.

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  7. Wow, it sounds like you are in for an intense week! Thank you so much for the wealth of knowledge!

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  8. Hey Vince,
    Sounds like you’re having an AWSOME time!! Can’t wait to learn more as you learn it. Give my BEST to Ben, I’m starting MI40 this Sunday! Take care!

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  9. I remember when I used to go to events like this hahaha.

    Looks like you’re having a great time man, enjoy! I used to be obsessed with bodybuilding…I have like 6 Poliquin books and CDs…will have to let you borrow them when you’re back.

    See you soon and don’t get too sore 🙂

    Keep rockin’,

    Joel

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    • Joel,

      Charles, ordered 17 wheelchairs for todays 3 quad workouts!

      I honestly could not out ran a granny walking backwards right now.

      Guys were crawling around the floor from all the lactate.

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  10. if youre already showing signs of overtraining…how would one hold up for 5 straight days??

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    • Hey Shane.

      Yep… when he said to us you’ll be training 3 workouts a day ON THE SAME MUSCLE GROUP I though, “how in the flipping world is that possible?”

      This is the KEY of the entire HBC week.

      Will you get sore? Heck YES!

      Will you puke? Probably… maybe 2x a day…

      Will you cry and want to call Mommy? Probably…

      Will you say “HOLY GEEZ… I didn’t think I was capable of this afterwards?” Yup.

      Will you recover? 100%.

      We’re listening to Charles 32 years of wisdom (of collecting hundreds of Olympic medals for every sport) and following his detailed peri nutrition protocols to increase nutrients by 50% over normal requirements.

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      • Planned overtraining is a new concept i’m learning but it can only last for 5-10 days before you’re levels are completely in the toilet.

        Keep in mind – what we’re doing this week is not a standard training protocol. I’m taking FIVE full days off after this. The most work I’ll do is hit the on button on my computer.

        Did I mention I slept 10.5 hours straight last night?

        I normally sleep 8.

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        • ive never planned overtraining as its a very fine line and i always tend to go over (being a bit zealous). i have always noticed that when i do start overtraining and take a few extra days off, i tend to feel bigger and come back stronger. the first couple days of being overtrained make me feel like complete crap though (cant eat, sleep, and feel like my immune system is down the tubes).if i take it too far it sets me back though

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          • that’s fery simular to what i experience most of the time?can you see shis as the same only in a much smaller degree? greetz from the lowlands

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  11. Hi Vince,

    Are you going to write new programs using these techniques for us? Hopefully yes.

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    • Hey Aidin…

      No joke… I don’t think anyone can handle this… But I’m learning how to modify what we’re doing for the average individual 🙂

      We’ve been hearing stories all week of guys too afraid to do Charles workouts because they are train wrecks. Pro athletes who skip out on opportunities to work with them because they know it’ll be a summer of hell.

      I’m sure a new system will come out of this…. give me some time though 🙂

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  12. Looking forward to future posts!

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  13. Vince since you are becoming more of the master have you thought about shooting for building up to 240LBS – 250Lbs?

    Can’t wait to see what learning lies ahead through you!

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    • Travis… you should re word your question…

      “Have you thought about cranking up the sauce?”

      Answer: No.

      Remember, any dumb idiot can get to 240-250 lbs but the question is how fat is he too?!

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  14. My question is the same as the first question from Alex…I’ve been doing the 5 sec rep outlined in MI40. Should I start doing more explosive reps? Been on MI40 for 5-6 weeks.

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    • Shannon:

      NO. Follow Ben’s program until you’re down the very last rep of the last workout.

      TASK COMPLETION!!!!!

      Program hopping is for suckers obsessed with instant gratification.

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  15. Sounding good hope you’re not too hyped and are able to get o good nights rest..
    Where those 13 sets of 3 reps for the same exercise ?
    If youre trying to reduce acidity isnt a 4 sec negative counter productive ?
    The spining fat grip dumbells are SICK !! do you know where is it possible to buy them ?
    keep it up !!

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    • Alex.

      No.

      A1: Chin Ups Std Bar Neutral Narrow
      A2: Bench Press Supine Std BB Close Grip

      8 sets of 40×0 tempo

      B1: Chin Ups Std Bar Lean Away Neutral Narrow
      B2: Bench Press Floor Std BB Close Grip with Bands

      *B1 is BRUTAL. Do a chin up and then at the top… push your body away HORIZONTALLY while keeping your chin up. Will rip your subscapularis to shreads…. Make sure you strip it out with some soft tissue work afterwards.

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  16. This is very cool! I’d love to do this. Thanks for sharing.

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    • Your welcome Kathy.

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  17. Keep focused, as I know you shall. Thanks for sharing, despite being beyond exhausted. I look forward to learning of the rest of the experience as the week progresses.

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    • Hey Howard.

      Half the stuff Charles teaches goes over my head.

      When you get coached by someone with 32 years experience… you do your best to UNDERSTAND principles and concepts and understand WHY.

      I’m throwing you guys “sound bites” to keep your braining churning.

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  18. Hey Vinnie…great job man…thanks for sharing the info. Looking forward to the rest of your week.
    Tom

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  19. great job bro!! keep us posted, this is one of my favorite post that I read in long time. Make it fun and learning it is easy. Also makes it feel like we are right there with you during your experience so, please don’t hold back and share everything. Thanks you.

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  20. This course sounds awesome, but brutal at the same time. Look forward to the rest of the posts. I hope your planning on making a new program that utilizes this content!

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  21. Great stuff Vince! Working my way through MI40 right now, then onto FMB early spring, then onto the new program you’ll no doubt construct from this amazing experience. Enjoy the week! Can’t wait to hear more. Please say hi to Ben.

    Cheers

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    • Will do. He says hi back.

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  22. Wow Vince, thanks for taking the time to post after such a tiring day!

    That lunch looks HUGE dude, but could so eat that right now!! Lol.

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  23. Wow Vince,

    Great article. Jaw dropping info. Been reading Charles his blog only didn’t know a course is so intense.

    Good luck on the other 4 days.

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  24. Quality! really interesting to hear you doing this!!
    Enjoy!

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  25. I trained this way a couple of years ago and fried my cns after just one week. A new baby and little sleep didn’t help.
    Looking forward to hearing more detail as the kids sleep better now and I fancy trying it again.

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  26. Get some sleep! That sounds like an amazing experience! Thanks so much for sharing it with us!

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  27. the CNS workouts in the morning is a great insight.

    A lot of people tend to focus more on high reps, while low reps certainly has its place. More strength=more recruitment of muscle fibers

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  28. Question… I’m pretty sure you are going to make a program out of this, right? If you do I’ll will buy it for sure.

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  29. Flavia, your a clinker 😉 lol

    (irish for gorgeous :-P)

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  30. Vince I tried this type of workout long time ago and gain lots of muscle.

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  31. I’m tired just reading it Vince. Where did you find the energy to type.

    Great post. Looking forward to hearing about more pain :o)

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  32. Vince,
    This post is frigging sweet. You’re going to sleep like a baby tonight.

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  33. Wow, babe it seems like you had a killer first day. My favorite was the pic of all you lying on the floor…lol. Great post!

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    • Vince, you’re amazing for sharing this info! Keep it up!

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