The real problem with writing a Vince workout is so much is lost in the translation. Side Laterals to Vince took on a whole new meaning, as did pretty much every other exercise performed at Vince's. He, Nick, or other members were quick to bark orders commanding you to perform a movement with a certain, precise style. It was this “style” (for lack of a better word) that would make Vince’s hack squat a multi exercise station. I am hoping that most people on this forum understand what I mean, and already know many of Vince’s “rules” for the exercises I am about mention.
I was asked to provide a “Vince” routine. Also mentioned is people’s misconception of Vince’s hatred toward squats and bench presses. So in order to satisfy the squatters below is a sample leg workout from many years ago. Keep in mind there were no routines or typical workouts at Vince’s.
Day One: Quads, Hams, Calves
Leg Extensions 8x15
Hack Squat (a) 8x15
Hack Squat (b) 8x15
Leg Curl 8x15
Calf Raises 8x20
There was VERY LITTLE REST – EVER. I’m talking 15 – 20 seconds break, “take 10 deep breaths…GO!”.
All of these were performed in a very strict manner – Vince Style. I am not going to go into great detail about each exercise, but briefly put:
Leg Extensions were performed while basically performing a sit up motion coordinated with the flexion and extension of the knee.
Hack Squat (a) was performed with the feet together, toes out, heels all the way to the back of sleds platform, and the knees bent way over the feet upon descent.
Hack Squat (b) was performed with the feet together, toes straight forward, and toes nearly hanging off the front of the platform.
Leg Curls were performed in a similar coordinated fashion as Leg Ext…rocking upper body up and down while performing Leg Curls.
Calf Raises had to be performed with your SHOES OFF, and very strictly. If you are using a ton of weight - you’re doing them wrong.
They (Vince and Nick) liked higher reps for legs, at least my legs. Those eight sets were built over time, starting with one each and each workout building. But I gotta tell ya, for some reason I can not come close to doing that workout any more. There was something special at Vince’s Gym that could make me like a machine and keep going.
Some of you may find it interesting that while they used high volume training in his gym, they also openly advocated Mentzer’s Heavy Duty back in the day. They said it was sound training, but for most people its better for them to handle more volume. Maybe they meant safety, but in my opinion they were probably referring to creating the “illusion” of a perfect body.
Please remember this was performed after years of training and under guidance.
That workout was/is brutal. Like I said I’ve tried going back to it and I can’t seem to do it without utilizing major drop-sets. Those days of training like that was when I was 19 years old and in excellent shape (my waist was 27” and my thighs were 28”). 8 x 8 is not for the novice. And yes, like I said, it was months before I could work up to that volume. The main part was focus and drive to just get it done. I think those leg workouts lasted at most 35 minutes. I often tried to do too much too soon (because I always figured more is better) but I would try to stop myself as I matured, otherwise he would yell at me for overtraining. I was actually sent home one day because I just kept training (I was about 15 or so).
A sample beginner workout was more like:
One set each between 8 to 12 reps
Decline Fly (with those low pulleys Vince had)
That’s what I started with more or less. And still, that is more or less what I start my clients with as well.
Vince performed this as a circuit. Each workout the volume increased by performing the circuit one more additional time. I know he really liked two-a-days with this as well.
Really the importance of Vince’s training wasn’t in the “routines” so much as it was in the way an exercise was performed. They (Vince and Nick) were VERY specific about the way an exercise was to be done in their gym.
Today, I perform very few sets per workout, but the sets I perform are done with precision. I think Vince would still approve of my current training, yet still have many suggestions to make it better.
At Vince's I was often instructed to do routines consisting of three sets per exercise and between two and three exercises per bodypart. The first set was light and used to get perfect form. The second set was heavy and to failure, and then the third was a no rest, drop set. The emphasis was on form and failure. Reps were moderate between 8 - 15.
Vince was very specific about a muscle needing 72 hours of rest. But he also had most of the beginners (including me) workout day after day using a circuit routine.