Tag: Advanced

Size vs Strength Training

Training for strength vs. size.

I’ll start off this article  with a few stories from the gym where I trained in the 90’s.

I remember becoming friends with several of my fellow gym patrons. One of the younger trainees was about my height, but our physiques looked nothing alike. He was built like a beanpole—he didn’t look like he’d ever seen the inside of a gym. But I was shocked to learn how strong he was. He could train with about the same weight I used on the bench press (over 300 lb.). It was quite something to see this skinny guy put three plates on each side of the bar. It kind of reminds me of this video (a 140 lb guy using 100 lb dumbbells):

One night I met someone who was just the opposite. This guy had the biggest arms I’d ever seen on a natural trainee—17 or 18 inches. But he wasn’t strong at all—his big arms were all for show.

Franco had strength and size

Why do I bring up these examples? Well, I want to talk about training for strength vs size. I’ve already written about the best rep range for gaining muscle and losing fat. But you may have this question: “Should I train for size or strength?” Here’s my answer—a new trainee should be training for both.

Here’s what I mean: the two examples I’ve just given (the gym stories) are relatively rare genetic extremes. They are, in fact, the only two guys like that I’ve ever met (in 20 years of training).  Generally speaking, the biggest guys are also going to be the strongest guys. This is good news, because most of us want to look strong and be strong.

For beginner trainees or “hardgainers” I’d recommend a decent program like Vince Delmonte’s No Nonsense Muscle Building.

You can start to experiment with different rep ranges once you’ve been training for a year or two and have built your foundation:

*High reps–this can be especially effective for building size on your legs.  Another option for intermediate/advanced trainees who want to build mass would be a program like  MI40X.

*You can also experiment with periodization once you stop making linear strength gains.

Conclusion:

I’d recommend new trainees do a sensible program designed to increase size and strength (especially considering this is what most of you want anyway).   You can experiment with training methods more geared towards specific goals once you’ve been training for a year or two.

Vince Gironda: Legend and Myth Review

There’s an e-book out based on the routines and philosophy of a bodybuilding legend.   The book is entitled Vince Gironda: Legend and Myth (by Alan Palmieri).

Vince is probably best known for his 8×8 workout system, but you’ll find several other training programs in the e-book.

I’ve really enjoyed reading through this: I learned just how much of a genius Gironda was when it comes to natural bodybuilding.  Some of the things he said decades ago were later discovered to be true.  Example: Vince believed eggs were one of nature’s most valuable sources of protein and other nutrients–he never bought into the hype about eggs being bad for cardiovascular health.

Here’s another one: Gironda discovered that some of his trainees responded better to a low carb approach to dieting (I thought this was a 90’s thing, but he was ahead of his time).

You’ll also find several training routines in this e-book.  Vince believed in training a muscle about twice a week and avoiding over-training.  He didn’t have much use for the kind of splits advocated in modern-day bodybuilding magazines. Here are a few of the training programs you’ll find:

*Train 21 rest 7

*15 Sets of 4 Reps

*3 Day Maximum Routine

*10-8-6-15

I recommend this e-book.  I think it is a great resource in terms of training information and bodybuilding history.

But keep three things in mind if you decide to buy it:
1.  The book’s content isn’t neatly divided into sections (training, nutrition, etc).  Palmieri explains this in the introduction, but it took a little getting used to as I read it.   The book reads more like a narrative of the author’s conversations and interactions with Vince.

2.  You’ll probably find some things you disagree with.  Vince Gironda was outspoken and had some controversial opinions.  The author leaves it up to you to decide whether or not you agree.  I think you’ll find much of what he says makes perfect sense and is very helpful.  But you don’t have to blindly accept everything in order to benefit.

3. Be sure to choose a training program that is appropriate for your level of fitness.  Many of the routines I saw were designed for those who’ve already been training for a year or more (it’s clearly stated in the e-book).  Don’t try one of these if you are still a beginner.

Just click here to check out this product.  Please use my links if this review has helped you–you’ll be supporting and honest voice in the fitness industry.  Note: below is a coupon code (GIRONDA20) you can use for a discount (while the offer lasts).

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