Hypertrophy Bootcamp: Day 2 Report

By

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

Day 2 Report from Charles Poliquin’s 5-Day Hypertrophy Bootcamp in Rhode Island

The nickname for Day 2 was Dropping The Hammer of Doom on the Lower Body!

When it was announced my team of three would be doing three quad dominant workouts in one day I thought, “How is that even possible?”  Especially when you’re training the same muscle group each session.  And especially since I never considered myself a masochist.

Completing three workouts a day on the same body part (I’m predicting) is going to be the “a-ha” moment of the week and I don’t think any of us thought we could make it through. So far we have… but we still have another leg day on Thursday so maybe I should shut up. If you’re thinking…

Are we sore? Oh my gawd yeah.

Did I want to crawl into the fetal position, suck my thumb and call my Mommy?  By the 25th set of the first workout, yup!

Isn’t this over training? Absolutely. But it’s strategic and brief.

Will I recover?  Of course!

We’re all listening to the wisdom and experience of Charles and sticking to his precise peri nutrition protocols and increase bumped up nutrient intakes by 50% overall normal requirements.

Plus, we’re in groups of three so the moral support is awesome. I’m in a group with two Alpha Males and we’re having a blast pushing each other to the brink of death.

Here are some of my take aways from our in-class sessions and nazi-style workouts…

1.   Pre Workout Stack: 40grams of BCAA, 5grams of Carnitine (l-carnitine and acetyl-l-carnitine from tartrate), 1 electrolyte pack, beta-alanine.  I had this stack three times today!

2. BCAA increase blood sugar while we train, are strongly anti-catabolic, require no energy to digest (maintaining growth hormone levels), increase cortisol (cortisol provides energy) insulin and growth at the same time, increase insulin sensitivity, and increase androgen receptivity.  Best way to take BCAA caps is to put them in a cup and carry your cup around with you. If you can only afford one supplement, BCAA is your best pick.  Plus, if you have a sensitivity to dairy, throw away your protein powder (unless it’s lactose free) and just use BCAA.

3. When hamstrings act as a knee flexor, you utilize more slow fast twitch muscle fibers. When hamstrings act as a hip extensor, you utilize more fast twitch muscle fibers. Therefore, your knee flexor exercises should be more explosive, lower reps and heavier. And your hip extensor exercises should be more controlled, higher reps and moderate weight. 

4. Quads have mixed fibers for the average individual. In short, the average individual has a various distribution of muscle fibers so to get your quads to grow you need to use a wide variety of rep ranges.

5. The fastest way to break a muscle growth pleateau is with Eccentric training.Notice the hanging clamps with weights on them? Once you hit the floor, those clamps fall off so you can travel down with more weight than you come up with. Incredible!

6. Research almost never tells the whole story. For example, we know that having sugars during a workout is excellent to replenish your muscle glycogen but the insulin spike blunts growth hormone production.  So here’s the lesson: If you really want to become a student of exercise you need to read further into the research and science to be able to see the entire story.

7. The best exercise science research comes from Findland, Germans, Andrew Fry, William Kraemer and Lawerence Weiss.

8. When doing eccentric training the rule is that you prescribe a tempo and the tempo DICTATES the load. You know you’re doing eccentric training properly if you’re shaking uncontrollably at the end.  If you did a 10 second eccentric on squats, you’re still in control on the last second of the last rep.

9. Bodybuilding is the easiest concept in the world. Essentially, the goal is expose your body to a stimulus it has not figured out how to handle yet.  Do you think I’m going to make gains of of 3 a days?  Yup!

10. Critical Drop Off Index: During hypertrophy work (your goal is to gain size), when your strength drops off by 20% in a workout, that means it’s time to stop the workout. During CNS work (your goal is to gain strength), when your strength drops off by 7% it’s time to stop the workout.

11. An indication of a REALLY flipping amazing coach is if he can help you gain strength without your body weight going up weight classes!  Perhaps, the biggest challenge of a strength coach.

BONUS TIP: When you squat boys you squat “Balls to the heels” as one of the instructors yelled. Yes, your balls should touch your heels. Slightly bigger balls is an not cheating.

12. Specialized eccentric training should not make up more than 20% of your yearly volume and should not be introduced until after 2 years of base.

13. Too much eccentric training makes you stronger but also slower.

14. Good coaches will always change their philosophies as they evolve.

15. If you’re not experiencing severe mental anxiety and depression after two weeks then you’re not training hard enough! This was a huge “a-ha” moment.  A typical bench after a set…

16. Soccer players have the fewest “athletes” in professional sports… One of the worlds highest paid soccer players can not do 4 chin ups. Another onne of the worlds highest paid soccer players has the record on his team for clean and jerk. 72kg.  That’s good if you’re 15 years old … and a girl.

17. In a locker room of 63 professional baseball players, Charles was reminded that 5 of them looked relatively fit.

18. The majority of professional athletes are not as fit as you think. Many are simply genetic freaks.

19. Here’s what one of our instructors, Derek, yelled out to one of the groups on leg press when the intensity dropped, “50kg on the leg press has never been a heavy weight in the history of weight lifting. We’re not making history today. Get your “blank” act together.” 

20. Muscle modelling occurs from eccentric training, not concentric training.  If you’re failing to control the weights on the negative portion then you’re wasting your flipping time. Go home and take up chess.

21. Don’t train with Charles Poliquin. You’ll want to commit suicide.

22. Big Ben Pakulski is sitting at 130kg and 5.1% bodyfat!  Charles did his BioSig and he’s a beast!  Ben pushing on on the fifth exercise of a 5 exercise giant set. 20 reps with no pause at the bottom or top is a recipe for setting your quads on fire.

23. I bailed three times while doing 10 second eccentric squats because my hips are too tight.

Six workouts down and nine to go. Keep praying for me. Comments and questions below!

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Comments

65 thoughts on “Hypertrophy Bootcamp: Day 2 Report

  1. Hey Vince,

    Correct me if I’m wrong, but did you mis-match the two training methods for hamstrings? Should you not train your hip extensors explosively and your knee flexors with more constant tension?

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    • Jonathan.

      No, knee flexors need to be trained explosively.

      Hip extensors can go longer because of the assistance of the glutes and erectors so they get more TUT. Hip extensors respond best to a variety of stimulus.

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  2. You are crazy. It is hard enough for me to carry food around school all day and work after and prepare and clean up food all day long, I dont know how you do it. I am 4 weeks into NNMB and the amount of time eating, preparing, and cleaning up food is way more than I ever expected. Really stressin out.

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  3. Hi Vince, very good post. You are telling how important is tempo of your exercise or rep ranges but what about rest between sets. In UK or USA, Canada everyone say that the best rest time between sets for muscle growth is 60 to 90 seconds. I tried this rest time and have no growth no increased appetite nothing has been changed in my physique. Unfortunately I gained some fat. When I changed to 2 minutes between sets everything skyrockets and just after one week I had increased appetite and my muscle start to growth. What do u think about this? My rep ranges were 10 to 12 and 3-4 sets.

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  4. Vince, You wrote 40g of BCAA? It is correct or it should be just 4g??

    40g means 80 capsules from that supplements? which is impossible?

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  5. hey vince,
    great job by the way. keep going! i have been doing a leg days for the past month and yesterday was the first time my legs started to shake during the workout. Why is that, i wasn’t doing anything different except running more.

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  6. Hey Vince, are you a PICP coach yet? What other certifications are you attending? Congratulations to you for taking it to the next level as far as education goes, I’ve been watching you for years and can hear a big improvement. The thing about Charles Poliquin is that you would have to literally try not to apply the things that he teaches. The best, end of story.

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    • Hi Greg.

      Going to go through most of his courses this year!

      Will probably re do them each year too.

      Just got back from dinner with Charles actually!

      What did you mean by your last comment?

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      • I’m just saying that his style of teaching makes it fool proof. I’m attending biosig and Completing my picp 1&2 practical in Toronto in may/June. Maybe I’ll see you there. I’ve also trained a pre novice national figure skating champion so I hope to receive level 3 cert and attend level 4 soon. Great updates! Looking forward to todays.

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  7. Hey Vince,

    Few questions….

    1.First you mentioned that on average a guy will burn only 350 calories during a work out. Currently I am doing the Muscle Model workout that is in your 21 day FM program. I wear a chest strap heart rate monitor and it says I burn around 1000 calories. (which I have wore and compared with cardio equip and it is spot on) I feel that 350 calories is low for a work out. When I lift after each set it feels like a just did a sprint…. heart rate will temporarily get up to 170 bpm.

    2. After reading through this post I am now confused on what you have spoke about in the past. Taking simple carb (such as dextrose) during workout to spike insulin… therefor Growth Hormone. This seems like the wrong thing to do now. I am rather confused on what does what. Can you clarify. Seems like other individuals are asking the same thing. (I feel in your post #6 goes against what you stated in Living Large Episodes)

    If I want to spike increase growth hormone, now I don’t take dextrose? If not when would I take it? After workout only?

    Thanks and keep up the good work… FYI I am not trying to call you out on stuff… simply need to know.. your a great role model.

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  8. Please post before and after pics after your 5 days of training and 5 days of rest. 🙂

    Would love to see how much muscle can one really gain with such an intense workout especially for someone with a 10yr training experience.

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  9. Great write up Vince. Was Torn between this and an Olympic Lifting Course with Pierre Roy and John Broz. Will definitely look to do this in the future. Have learned a lot from this already on point three I think there is a typo in the first part of the post on Hamstrings.
    Thanks

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  10. You said pre workout supplements will increase strength. What pre workout supplement would you recommend?

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  11. I can’t wait to see your Before & After pictures Vince. You going to be “Diesel”!!

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  12. Great stuff! Thanks for the info. So would simply increasing the time for the eccentric contraction create strength gains, or do you have to have a way to increase weight on the way down? I don’t usually have anyone around to spot big weights so I use a machine or rack with rails. I’ve been wanting to find a way to add something to my eccentric parts of my lifts.

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    • Blaine.

      YES! Try doing a 10 second negative with 1 second up for 10 sets on squats your next workout. Tell me if you get stronger. Note, you WILL get slower if you do ecc based training more than 20% of your yearly volume.

      Training equipement to do this stuff is tricky to find…. This is my first time ever exposed to it in ten years.

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  13. Great stuff. This is the best stuff ANY fitness pro has posted for ages! Thanks!

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    • Thanks Matt.

      This year is the year of the BRAIN. I’m going to dozens of new courses this years from the worlds leaders in their respective areas.

      I will share all (well maybe not everything 🙂 )

      Don’t go anywhere!

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  14. Hey Vince,
    Looks like all guys in the sessions. If a gal wanted to go “balls to the wall” (or to the heels as the case might be) do you think there would be a place for her in the sessions? Appears to be a great learning experience!

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    • Hi Pam.

      Great question.

      I think so.

      If you followed the same nutrition protocols as us you would have a wild experience like all of us!

      We would have to get you on some supplements to boost your testosterone levels though to handle the volume.

      Charles 5 Day Fat Loss Bootcamp in May attracts a lot more females.

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  15. how can i get my refund back plz ??

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    • Email the helpdesk bro.

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  16. These workouts sound brutal,they go against everything ive read about weight lifting to gain muscle,3 leg workouts in one week is nothing short of evil,good luck vince,i ll say a prayer for you,your gonna need it!

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    • Remember Stevie….

      This is ONE protocol to build hypertrophy.

      The key to hypertrophy is this: Introduce a new stimulus your body has not figured out how to adapt too.

      If I ALWAYS did 3 a day workouts, then this weeks bootcamp would be a cake walk for me.

      But since I NEVER train even 2x a day with weights, my body is in complete shock.

      This is a FIVE DAY protocol. Keep that in mind. 5 days rest after this and I MIGHT repeat it once more….

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  17. So you are saying that trying to maintain glycogen levels pre and intra workout will be more effective for hypertrophy than for strength?

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    • Look at supplements like this:

      What you take pre workout will increase strength.

      What you take during the workout will increase work capacity.

      What you take after the workout will dictate speed of recovery.

      And Patrick – You still need post workout fuel for strength workouts as hyper based workouts.

      During a weight training workout, you only burn about 350 calories on average.

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      • Thanks Vince and I can’t believe you have the energy to be responding to us on here after these workouts! I am soooo jealous! I am a masochist in the gym and I am definitely going to take a few courses with Charles this year! Keep Tearing It Up!!!!!

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      • I was exactly wondering, what suplements are you taking intra and post workout ?
        Are you doing some kind of recovery work between workouts ?
        What is Charles policy on stretching ?
        I can tell how tired you are just by the way you wrote the article..
        You are really taking it to the next level..
        thanks for sharing !!

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      • is not work capacity same thing as strength?

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  18. I drove through a snowstorm here in Barrie Ontario this morning at 4:30 a.m. to get to my MI40 workout. Had the gym to myself. As the sweat was dripping off my forehead and stinging my eyes during leg press NOS, I hit a high unlike any other in my years of training. Dark, stormy early morning workout with an intensity level never before reached. Vince, I’m sure you’re feeling the same level of accomplishment this week! Keep workin’ bro.

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    • Rock on Trevor. You don’t have that body of yours by luck!

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      • Thanks Vince. I have faith in you and your methods, always have. With you and Ben as my mentors, there’s no way I won’t continue to make progress.

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  19. Vince,

    Does one of the workouts focus on abs? Does it all involve machinery, or is it bodyweight workouts a swell

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    • I’ll let you know on Friday 🙂

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  20. Keep on doing what you’re doing. I’ll quote you now: “You’re a machine!”

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  21. your a legend for sharing this stuff some of the most interesting an relevant stuff ive ever read on the net cheers

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  22. It is hardly suprising that some top soccer players can’t do 4 pull-ups. A football player’s power comes from his legs.

    Given that some footballers run 10k+ during a game it would be illogical to carry excess mass.

    Upper body strength has never, and will never be, a pre-requisite for a world class footballer.

    What they will have as standard though is a strong lower half and core, aerobic endurance supassing that required of any of the major US sports and, in Messi’s case, physical dextrity matched by only a few in any sport.

    Loving the reports though Vince!

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    • I Respectfully disagree.

      Upper body strength will improve the ability to sprint faster or out run another player.

      Again, if you can improve a soccer players upper body mass with increasing his weight significantly, you could have a super star.

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    • upper body strength is very important in football(soccer). Striker and defender are shoulder to shoulder going for the ball, the strongest player is going to be able to nudge the weaker one out of the way. Messi may be a freak of nature exception to this because of his ridiculous agility and speed, but he was given GH injections as a Barca youth because he was so small so he’s a bit of a cheat.

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      • by the way, i reckon the player is yaya toure, very highly paid and he’s a big guy so no surprise he struggles pulling his own weight

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  23. Awesome report. Thanks for sharing your experience it really helps others. Keep up the hard training you are doing great!

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  24. How can you increase strength without gaining weight ? Is it thru lower lower reps ie 4-6 ? Would this create density without adding size?
    I trained a German football team who won the bundesliga in the same year, I can fully believe the chin ups comment !

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    • PeriodiZed CNS training… You just ask a question that the worlds beat coaches have been studying for decades…

      This takes someone with some BIG brains

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  25. So if the insulin spike (during the workout) blunts growth hormone production, should i take the simple carbs and amino acids with my protein powder after the workout?

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    • Depends on what goal is more important to you…

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      • So if gaining size is the most important factor, should the carbs and BCAAs be taken during the workout?

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      • Come one Vince, you can give better answers than that. Build as much muscle as possible with the least amount of fat. Isnt that why we are all following what your doing and buying your products?

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  26. soccer players can only make 4 chins, vince/ whoever he heard this from stop talking tripe.
    Come to england or spain where the proper soccer players play not america, you’ll find guys who are insanely strong who play soccer

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    • Well said Ben. I work with pro-soccer players from age 8-19 and can safely say that the 4 chin ups story (if true) is an isolated case. I have 17 yr old guys doing sets of 5 with 20kg strapped round their waste and by the time they hit 19 almost every single player i have worked with has been hitting double body weight deadlifts.

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      • Hey Tom… I wouldn’t be surprised if your 8-19 year olds have MORE drive then some pro athletes who become complacent with over paid salaries…. ha

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    • well said Ben and Tom He just think he knows everything while he just pass what other ppl say then after for a while he say something different

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  27. It’s awesome to see you keep learning stuff yourself.
    first ben pakulski now charley poliquin.

    im looking forward to see ben pakulski’s current state

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  28. Great info on BCAAs!
    What is the most cost effective…but effective BCAA? Would love to add this to my plan…but everything I see is expensive to be taking 2-4 times per day.

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    • Jim.

      I hear “expensive” as a limiting factor to most peoples gains. If not being able to afford what you need to make progress is YOUR limiting factor, drop the whining and do what you have to do.

      Life is too short to make excuses.

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    • I m the only pro model and Ben is the only pro bodybuilder. Most guys are coaches at different levels.

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  29. One of the world’s best soccer players can’t do 4 chin-ups? That is very hard to believe.

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    • Very hard to believe.

      He was one of the HIGHEST paid players.

      The soccer player comment is what is. The conversation came about on how many pro soccer players are not trained properly. Especially for upper body strength. A strong upper body is critical for more sprinting speed – a big element of soccer.

      Many pro coaches are afraid to train there athletes HARD because of fear of hurting them.

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      • Yeah, it’s fear of hurting them and making them slower – which is also a myth, if done correctly.

        Great stuff, Vince! I’m jealous.

        Thanks

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      • Honestly Vince How do you Know are you a soccer player or a soccer coach? or you just talk cuz other ppl say every sport is different and everything have a possitive and negative sides effects like if you are and Martial arts and have muscle like Ben and try to do a 720 spin kick it will be inpossible.

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  30. Vince,
    This sounds so intense, can not wait to hear the
    about the gains you make
    Keep up the good work and stay strong

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