The Bulk Building Workout (day 1) Muscle Building program

[lol12344177]

dah was cool man thanks indeed

[GoodFellax21]

I remember I let the biggest one rip when I was doing squats in my gym.. Everybody stopped and stared at me the entire time. Embarrassment beyond the norm..

[Dirtriderxr250]

my first thought was this looks like a pussy work out but im not gonna lie i struggled to go up the stairs this morning the work out is intense have an open mind and give it a shot

[grit93]

all I needed was that 11 seconds of music and I'm ready to hit the gym right now. anyone know the song????

[Pozzo9109]

Single leg ahh... Single leg ahh.. *looks at paper* Single leg squat

FAILLL

[levir1979]

where is your belt

[KWACKLERG]

you need to bulk up more before you do videos

[Nickolasmb]

Compound lifts, clean diet, lots of sleep, no alcohol, and take in a lot of protein consistently....... thats how you get big!

[benson1888]

now that i've seen his calfes i can't take him seriously

[cyberdel]

how come some say you need to do 8 reps to bulk up, and some say 12 reps, and you say 20?

[KWACKLERG]

@cyberdel, because there is no proof any where that any specific

reps in crease muscle so whatever reps someone prefers is what they'll

say works, he probably said 20 cause he watched some utube videos and

was like i can do this. lol, hes not even big enough to give advice

[killer66667]

When i do lunges i feel it in the leg that is ment for balance i think, the one that goes behind you, and i feel it the back of it, Is that wrong?

[slappingbelly]

I can't do any leg work because of bad knees, and I can't do bent over rows because of bad lower back. I'll never get big... ever. lol. I can only get that ripped wimp look.

[CZEKD]

boring,,

i wouldnt do pullovers for legs lol sorry mate but that aint a bulking trainging session

carbs and push heavy weight bulk u not even gonna bother watching anymore of ur vids mate

[phantasm2000ad]

his body ant shit wy is he on here

[itsashorething]

i like the video but there's a few things I found a little off pullovers are for your back and/or chest depending upon how locked your elbows are,lunges are probably better done with dumbbells, control your breathing, wheres the warm ups for your knees? and cardio after legs?

[riggybow]

lol........... that aint a bulkin program

[jjnoodless]

hey vince is this a 4 day straight program then 3 days recovery? If you could get back to me would really appreciate it, cheers brother!

[Warren2TheG]

Hey Vince, if you really wanna help people out and clarify your expectations, you should consider making a link to a printout page of all your exercises and reps for each workout day your suggesting.

[wuzupify]

This video is.......

[klicek12klicek1]

the picture of this video wenn its on the right ist from one croatian bodybuilder Jadran Damjanovic- hes a beast

[KaraManiya]

I really wanna try this out.. can anyone explain me what vince is saying at 3:30-3:45. Am I supose to do 2 more supersets of 20 reps? 20 reps of squats or pulovers or al together total 20 reps.??

[MicahGill]

your not strong at all.

[wildabeest4]

what do the pull overs workout?

[jjjggg35]

wheres day 2 of this workout ?

[outofnowhere]

just finished day 1 and let me tell you my legs feel very tenderized lol but it feels great. and the workouts are short so as to fill the time frame with high intensity. will continue :) ...time for a cold shower now!!

[Sillyjake86]

Can you do those kinds of squats with just dumbells? Because I don't have the bar one. I go to my gym, but they won't let you use the weights on bars without a spotter, which I don't have.

[samathalev]

tnk you so much vince

[izmael44]

Your before and after photos are quite funny Vince.

[mrbelt5150]

ya those one legged squats are hard man.lol

[fabyan17]

Hey Vince, I ordered your workout early this year.

Just a Suggestion. I hope you can have more side-view shots of your work-outs too, so that we could see the proper execution, because the front-view/back-view shots aren't that detailed (e.g squats, deadlifts etc.)

thanks! and God bless you more

[ako541]

can you do  dumbbell lunges ?

[Jakeblood240]

I don't have a ceiling low enough to hit my head on, can I still get results?

Yayaya...I kid. Awesome vids Vince, you and Hayward have the best stuff.

[dda030582]

what's the rep ranges?

[dda030582]

wheres the 4th workout? wtf u gotta wait a mnth 4 u 2 put up all the videos b4 we can try it?

[JEGERKLOG2]

is she a retard???

[feeblefiles]

ive been watching your vids, i have a trainer but most is wat u do aswell but i learnt alot from it, thanks, just gave me a few tips on how to stand and things, and dont listen to the other arssy comments that person put

[lufal78]

can you do forced reps on the last set

[jdog4usmc]

How can I add some muscle mass to my calves

[asjolnerub]

is the day 2 video out yet :)?

[consciousinsane]

HEY VINCE: Do a video with you doing a Full on workout. 

Perhaps the second video for this series?

[ako541]

i've heard a lot of people doing the superset with squats and pull overs how does this benefit you ? (i'm not questioning your knowledge like some of the idiots on here i'm just curious) love your videos btw

[celconicuzn]

These are called many things: "Squats and Milk" , "Widow-maker squats" , "20 Rep squats" etc. etc. They're not actually done in a superset either. You squat your 10rep max, but instead for 20 reps. taking as much as 15seconds rest between reps past 12/13. It's probably the most mentally challenging routine in existence for bulking, and it works. The pullovers were thought to extend the ribcage + stretch for better squatting, but without real data to prove it.

[ako541]

i see, thanks mate, i knew it had opens up your rib cage didn't know it would help for with squatting thankyou !!

[apw1994]

Good videos whens the next one comming out

[piratelord99]

does more muscle really mean more calories/fat burned??

[babyboy0704502]

the more calories you consume the more muscle you'll gain, provided you consume enough protein and carbs. and followed by intensive training, and enough rest.

[piratelord99]

what good is calories if its the protein that actuallys builds muscle? ofcourse u need the energy from calories to fuel your workout but its really the protein that makes the gains isnt it

[babyboy0704502]

@piratelord99 i understand your point, but you need lots of carbs as well as the calories. the thing is, if you're burning more calories than you're consuming, your bodies gonna go into starvation mode and store lots of fats, and you won't make gains from your workouts.

as for the carbs part, i can't really explain it well enough but it's pretty important as well, cos they aid in some glycogen thing and blah blah, but believe me, i went on a low-carb diet and plateau-ed for 3 months.

[piratelord99]

lol yea i know about that glycogen stuff, but about the calories...do u know if your body starts using the fat or muscle as its first source of energy? if its fat then low calories is good but if its muscle then i guess i need to consume more and workout more

[babyboy0704502]

@piratelord99 let's put it this way. you need more calories for more muscle mass gains. let's say you need to consume 3000 calories a day to gain mass, but you consume 5000 calories instead.

so the remaining 2000 calories would become fat in the end. so make sure you eat well, but don't overeat.

[babyboy0704502]

@piratelord99 continuing from what i posted earlier, my plateau was not due to not changing my workouts, it really was my low-carb diet that messed it up. after i went back to high/moderate carb intake, i gained some mass again. and naw it's not fats.

so yeah, it's not protein alone bro. i hope vince replies here to at least clarify some stuff.

if it was all protein, i'd drink shakes all day man. hope it clears some stuff. or hopefully vince replies to give a more professional answer.

[2pawd]

ya but if you need the protein after you workout

[GaryK425]

@piratelord99 yes...but you are not going to get the intensity out of the excercise. you posted that comment 2 months ago so you probably have it figured out by now ha.

[singh28100]

hey vince, I'm starting to workout from next week. Any advice. I'm 150lbs and want to gain weight. My arms are not that big and want to increase my body size.

[lilwopaho]

i dont have any olympic weights , only dumbbells that go up to 120 lbs and suspension straps. can you give me 5 good excercises i can do with bodyweight or the equipment i have for different types of squats. thank you.

[moo15]

when you're saying heavy as possible do you mean as much weight as my body can take while still being able to do 20reps?

[8u77355]

yea dude. but u want it to be really difficult those last two or three reps

[chubbymedic1]

Well without watching the whole video, it says its an INTRO to bulking. I also can tell from seeing guys doing vinces programs that he DOES know what hes doing. You can sit and argue all ya want. VInce knows his stuff, as does Arnel.

[St3v3hk]

100% right . respect from Italy for u

[Nihlstorp]

Where is Day 2 Vince?

[Nomgendat]

This is not for bulking! Heavy weights is what you need!!! ANd a lot of food...

[DeathPunchx]

agreed

[VinceDelMonte]

Have you tried it yet? Learn from DOING... not TELLING for TALKING about it.

[Nomgendat]

It seems to me that is more of a cardiovascular workout. To "bulk" you need to do three things:

train like a beast(with heavy weights)

eat like a horse and

sleep like a baby!

[buttfuckbilbo]

@Nomgendat eating like a horse is not a good idea!!! eat 4-6 small meals a day 30 grams protein 300 callories per meal if ur bodyweight is anywhere from 190-210 pounds (there r charts telling u how much u need depending on your bodywieght) if your eating more than what your body needs you will just get fat!!!!!

[jared1821]

@buttfuckbilbo 300 cal that is only 1800 a day that is not nearly enough if you are on a real bulking work out shakes alone are any were from 800 to 1000 or more

[buttfuckbilbo]

@jared1821 go ahead get fat, i dont care...

[fknthng]

@buttfuckbilbo those charts are not for bodybuilders/powerlifters.The more muscle you have the more calories you need to maintain it.I had a test done that showed i burned 2000 calories a day just setting around.protein is 1-1and a half grams per lb of body weight and double in carbs if your bulking....

[1ReaZon]

@fknthng

you do not need carbs to build muscle!!!!!

There has been one studie to show that ketosis prevents muscle growth or cause muscle loss!

Ketosis is often the result of low carb dieting and is simply a fat burning stage. Eat little carbs, the right ones at the right times and be sure to get your caloric surplus. Eat lots of protein and increase your fat intake a lil and you will see lean gains. Obne of the biggest myths is that you have to bulk then cut. BUT YOU CAN cut while bulking!!!

[danielleece]

@Nomgendat actually, to put on size in your legs (especially quads) it is often good to do more reps and less weight. This is because the muscle group is so big that it needs 15-20 reps to incorperate all muscles in the group. This will give you good seperation and size in the quads. You will not feel the burn as well if you train heavy with low reps.

[DeathPunchx]

Im not sure about this. Personally i think 4x5 push, pull, legs all compounds would be better for bulking. Just my opinion.

If you disagree just give me a reply

[Nihlstorp]

Do ypu really believe that their is a magic number when it comes to muscle hypertrophy? And its doesnt matter if you push and pull. It has to do with how much muscle mass you breakdown and build up.

Geez

[DeathPunchx]

It was just an opinion know it all. Did you know bulking is about 80% diet and all about compounds? I really dont see much point in isolations and super sets in bulking.

[Nihlstorp]

LOL thanks for a good laugh XD

Did you know that 100% of bulking is a calorie surplus? Bulking means to GAIN weight Einstein.

Its personal what reps and excercises will make you grow. Its nothing magic with compound movements. As long as you breakdown as much muscle tissue when you are excercising it doesnt matter.

Do it right the next time!

[DeathPunchx]

@Nihlstorp so your saying that '100% of bulking is a calorie surplus' so what your saying is there is no need to even train

just have a calorie surplus and you have an effective bulk. Because as you said its completely about calorie surplus.

Its about 80% diet and 20% training ( Yes you actually have to train :0 ) I understand now that you know nothing and i will no longer continue to bother with you.

[htaehxela]

FUCK OFF

[heyitsryanb]

Wow, you must do a lot of studying on the subject. Remember, its better to stay quiet and let the poeple assume you are a fool, than to open your mouth and remove all doubt.

[VinceDelMonte]

Heyitsryanb.... POSITIVE energy bro.

There is enough negativity in the world. Bring into someone else's home please.

Lets focus on strokes, not pokes. Like that one?

[heyitsryanb]

You're right.

And I trust that you are right about your training. All positive from here on out...

[VinceDelMonte]

Your body PREFERS qualatative feedback VS quantitative feedback but quantative feedback i.e. numbers give you a good starting point and aid as TOOLS to get the correct quality out of your workout.

make sense?

[VinceDelMonte]

Opinions are useless unless they are backed up with proof.

[DeathPunchx]

Vince I was just giving my opinion.

So I could learn from it. There was no need for

every one to take it as a personal attack on you or your knowledge.

And sure there is not only one way to bulk and this proberly is effective as any. But again I was just trying to learn from you by telling you another bulking option.

Oh and if you want proof that these routines work i can send that too you

[crazymallu]

thanks Vince

[nikonxxx]

the guy in vid dont look like the guy in the preview pic

and he never will until he takes it

hahah welcome to the big guys world

[nikonxxx]

step one insert steroid into muscle and inject

[sebastal]

That's for whimps

[caleboma]

cool vince......i want to do this program.....but i only have one year working out.....

[collin355]

Functional training rules!!!! bosu balls stability balls is the way to train!!! lol

[miles4693]

yea i think some nutrition advice would be of great help!

[mattyoung92]

me thinks your buddy lee hayward might have a good video to help those calves there vince :)

the more muscle you train the more anabolic hormones youll get in your system...so dont slack on them

disregard this if you just simply a calve hardgainer :|

[VinceDelMonte]

I give up on my calves... i'm considering 10K surgery on them... LOL Just kidding. but not really. ha

[kurdman12345678]

@VinceDelMonte can u help me make a meal plan that is the only thing im worrying about

[MrGangstar3600]

great vid lots of useful stuff

[heedongchae]

this guys soo tall

[bigchris3121]

what are you talking about no hes not..

[Moopse101]

tyhanks man

[GrEaTeSt786]

What about nutrition?

[Nihlstorp]

I would guess a 500 calorie surplus.

Vince plz post some info about the programm and the nutrition!

[sirglenn2k]

thanks for the video vince

nice one:)

[Nihlstorp]

Vince, how long does this programe last? And how many calories surplus?

[Nihlstorp]

Upload day 2 Vince. You are 1 day late with this video so you owe us that video!

[conor128128]

been checking youtube all day for you to upload this

[DONNYBOYY28]

so dont watch bitch!

[GrEaTeSt786]

Youre the ugly fucker

[ParkLeeNa]

He is a good teacher!!

[Nihlstorp]

Yeah baby!

[pompyro92]

nice vid