TIP OF THE WEEK: THE PROPER AMOUNT OF SETS, REPS, AND ROUTINE FOR A MORE PRODUCTIVE WORKOUT AND AVOIDING OVERTONES (OVERTRAINING.) MANY BODYBUILDERS HAVE ASKED WHAT IS THE CORRECT COMBINATION OF SETS, REPS, AND WORKOUT TO GET THE BEST POSSIBLE RESULTS. THERE SEEMS TO BE A LITTLE CONFUSION AS TO WHICH ROUTINE IS BEST FOR QUICK RESULTS. IS IT THE 8X8, IS IT THE 6X6, THE 1X8 ETC. AS VINCE EVOLVED IN HIS METHODS AND THEORIES AND EVEN IN TRAINING HIS STUDENTS, HE GRAVITEDED MORE AND MORE TOWARDS THE 4 SETS PER MUSCLE PART TO REDUCE OVERTONES. VINCE WOULD SAY THAT RESULTS DEPENDED ON WHAT THE PERSON WAS TRYING TO ACCOMPLISH IN BODYBUILDING. IS THE BODYBUILDER TRYING TO ADD SIZE (WITHOUT ADDING BODY WEIGHT), ADD BULK (WEIGHT) BY INCREASING BODY WEIGHT, OR IS HE OR SHE LOOKING TO DEFINE THEIR PHYSIQUE BY REDUCING BODY FAT. MR GIRONDA HAS SAID IN UNLEASHING THE WILD PHYSIQUE THAT THE NUMBER OF SETS AND REPS OR TYPE OF WORKOUT IS RESTRICTED BY THE FOLLOWING: 1) TIME AVAILABLE TO TRAIN 2) TOLERANCE TO PHYSICAL STRESS AND 3) RECUPERATION LEVEL. (WILD PHYSIQUE EXCERPT PG 21.) ACCORDING TO VINCE, THE YOUNGER THE BODYBUILDER, THE MORE ENERGY HE WOULD POSSESS, THE FASTER THE RECUPERATION PROCESS, AND THE MORE HE CAN MAXIMIZE HIS MUSCULAR GAINS. CONVERSELY, THE OLDER THE BODYBUILDER, THE LESS ENERGY HE WOULD POSSESS, THE SLOWER THE RECOVERY PROCESS, AND THE SHORTER THE WORKOUTS MUST BE TO MAXIMIZE HIS GAINS. IN REFERENCE TO THE MATURE BODYBUILDER, GIRONDA WANTED THEM, IN HIS GYM, TO TRAIN IN THE EARLY MORNING HOURS BECAUSE THE TESTOSTERONE AND HGH LEVELS ARE THE HIGHEST FOR THE MATURE BODYBUILDERS. AS A MATURE BODYBUILDER I MADE THE MOST PROGRESS TRAINING WITH VINCE IN THE MORNINGS. I WAS MORE ENERGETIC, FELT STRONGER DURING MY WORKOUTS, AND MADE GREAT GAINS THAN WORKING OUT AT OTHER TIMES. AS EVERYONE KNOWS, VINCE GIRONDA HAD MANY DIFFERENT ROUTINES AND SETS AND REPS WHEN IT CAME TO WORKING OUT. I CAN UNDERSTAND THE CONFUSION THAT THIS HAS PRODUCED IN TRYING TO DETERMINE WHAT IS THE BEST SETS AND REPS TO FOLLOW FOR A MORE PRODUCTIVE WORKOUT. BUT ONE CONCEPT THAT VINCE WAS SURE ABOUT WAS THAT TO ACQUIRE MORE MUSCLES ITS NOT HOW MUCH WORK YOU DO IN THE GYM, BUT HOW FAST YOU DO YOUR WORKOUTS. WHILE TRAINING AT VINCES GYM, I TRIED MOST OF HIS DIFFERENT ROUTINES THAT HE SUGGESTED TO ME. FROM DOING THE 8X8, THE 6X6, TO ONE SET PER MUSCLE ETC. THE ROUTINE THAT VINCE RECOMMENDED FOR ME WAS THE 4 SETS PER MUSCLE. THIS IS THE SAME ROUTINE HE WROTE ABOUT IN ONE OF HIS BOOKLETS CALLED, THE MUSCLE HAS FOUR SIDES. VINCE BELIEVED THAT THIS ROUTINE WAS ONE OF THE MOST PRODUCTIVE FOR QUICK MUSCLE GAINS THAT MOST BODYBUILDERS WERE LOOKING FOR. ALSO, THIS IS THE SAME ROUTINE THAT HE STARTED ASSIGNING TO MOST OF HIS STUDENTS AT HIS GYM. ACCORDING TO HIM, IT PRODUCED THE QUICKEST RESULTS AND THE BODYBUILDER DID NOT HAVE TO SPEND COUNTLESS HOURS IN THE GYM. AS A SIDE NOTE, VINCE WAS ALSO EXPERIMENTING ON WHAT IS NOW KNOWN AS CIRCUIT TRAINING . HE WAS WORKING ON THIS TYPE OF TRAINING WITH DR BATANTE, I BELIEVE. IT CONSISTED OF ONLY ONE SET OF 10 REPS OF 10 DIFFERENT EXERCISES. A PERSON WOULD GO FROM ONE EXERCISE TO ANOTHER (NO REST) UNTIL THE 10 EXERCISES WERE COMPLETED. HERE IS THE 4 SETS PER MUSCLE PART AS OUTLINED BY VINCE: MONDAYS - BACK, CHEST, AND SHOULDERS. BACK- LAT MACHINE PULLDOWNS - RACING DIVES - 90 DEGREE LONG PULLS - HIGH BENCH DB ROWS CHEST- DB INCLINE PRESS - BARBELL NECK PRESSES - DECLINE PULLEY SQUEEZES - V BAR DIPS SHOULDERS- ZORROS (DB SIDE SWINGS) - REAR RAISES - SITTING DB RAISES - BARBELL UPRITE ROWS TUESDAYS - TRICEPS, BICEPS, AND FOREARMS. TRICEPS - 3 WAY TRICEPS COMPOUND - TRICEPS LONG ROPE PULLS - V BAR DIPS - DOUBLE KICKBACKS BICEPS - SPIDER BENCH CURLS (PEAK) - BARBELL BODY DRAG CURLS - PREACHER BENCH CURLS - INCLINE DB CURLS FOREARMS - ZOTTMANS - THUMBS UP CURLS - REVERSE PREACHER CURLS - DB WRIST CURLS WEDNESDAYS - THIGHS AND CALFS THIGHS - HACK SQUATS - SISSY SQUATS CALFS - STANDING CALF RASIES - SEATED RAISES. THUSDAYS, FRIDAYS, AND SATURDAYS I WOULD REPEAT THE SAME SEQUENCE AS ABOVE. IN MY OPINION, OUT OF ALL THE ROUTINES, SETS, AND REPS THAT VICNE INTRODUCED US TO, HE BELIEVED TOWARDS THE END OF HIS RESEARCH THAT THE ABOVE WORKOUT WAS THE BEST FOR RAPID MUSCLE GROWTH. THE 4 SET PER MUSCLE PART. VINCE WAS RECOMMENDING THIS MORE AND MORE IN HIS GYM FOR QUICK PRODUCTIVE MUSCLE GAINS IN THE NATURAL BODYBUILDER. THIS WAS THE WORKOUT THAT HE DID WITH ME MOST OF THE TIME I TRAINED WITH HIM. I HAVE BEEN ON THIS ROUTINE SINCE 1985 AND I AM STILL MAKING REASONABLE GAINS TO THIS DAY. REGARDS, ROBERT
Posted on: Fri, 28 Nov 2014 09:50:28 +0000
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