08-21-07 09:19 PM - Post#340314    

Vince trained movie stars using circuit training a long time ago. He wrote a special course entitled “How I train the MOVIE STARS.”

He discusses this type of training at page 180 “Circuit Training.” in the “Wild Physique” book. It’s straight forward and needs no explanation.

In the course he lists certain exercises and a diet. The exercises are: BB bench press to neck; alternate DB rows; side laterals; lying BB triceps pullover (extensions to behind and below head); seated DB curls supinated; seated BB wrist curls; concemetric double ups (combined crunch and hip roll); frog squats (front squat with toes out no lockout at top); standing calf machine heel raise (knees bent weight on big toes).

Same 2-phase circuit as in “Wild.” 12 reps all exercises except 20 reps for heel raises.

The course sets forth the following diet for the first phase (first 5 days): black cherry juice and for dinner, salad (spinach or lettuce with sliced zucchini, raw mushrooms, carrots, celery, cucumbers, water chestnuts, cherry tomatoes, bean or alfalfa sprouts, cauliflower, avocado, green bell peppers, raw beets, parsley, and watercress, all at the same time! The dressing consists of oil and vinegar with garlic or garlic powder.

Vince says, “You must motivate yourself by thinking how good you will look in only ten days.”

The course’ Phase 2 (6th day and after) of the diet is:

Breakfast: Steak and soft boiled eggs; black cherry juice.
Lunch: any raw vegetable and oil and vinegar and herbs; cherry juice.
Dinner: Steak and raw salad; cherry juice.

Supps with each phase 2 meal: 6-8 digestive enzymes; 5-10 kelp tablets; 500 mg Vit C; 3 choline and inositol tablets; 10 liver tablets every 3 hours.

08-21-07 11:10 PM - Post#340359    

he also called it "The Steel Workers WO"

It don't matter

Before the 300 there was Vince
08-22-07 07:09 AM - Post#340415    

He further stated in UTWP, that during the multiple sessions of circuit work in those ten days...that a lot of vomiting was going on in the back room.... Where there is that potential for income, I guess people are willing to endure some discomfort. (This doesn't mean they were "purging," they had just exceeded their momentary abilities...same thing often happened during a new trainee's first couple of Nautilus circuits, done Jones style.)

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

08-26-07 11:23 PM - Post#342103    

Before we get completly off topic here...I think Vince would have appreciated the abs/torsos of the actors in 300, but would have scoffed at the thin calves and less developed arms (especially since these were supposed to be warriors carrying heavy swords/shields/spears their arms/delts should have been more sturdy IMHO)...Actress Lena Headley said in an interview that the abs in the film were helped along by special EFX, but gave no further details, such SFX were not available in Hollywood in Vince's day, actors had to actually work out and diet much harder then than now...

------------------------- -------------- "I crank out reps till the pain makes me say bad words, therefore, I AM: Rep-Till-I-Cuss!!!"

Re: Before the 300 there was Vince
12-01-08 09:43 AM - Post#506373    

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Re: Before the 300 there was Vince
12-01-08 09:51 AM - Post#506375    

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12-01-08 09:53 AM - Post#506377    

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12-01-08 09:55 AM - Post#506379    

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12-01-08 09:56 AM - Post#506380    

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12-01-08 10:13 AM - Post#506385    

Rescan of text portion into pdf format.

12-01-08 10:35 AM - Post#506396    

Fun, Jack.

That shot of Vince curling with crossed legs always cracks me up. It's so... so... conflicted. :~)

12-01-08 02:22 PM - Post#506462    

Jack gives us another treasure. Keep 'em coming Jack!

12-01-08 02:32 PM - Post#506465    

Actually now that I think of it the crossing of the legs DOES make sense. Because it gets the thighs IN, which allows the dumbbells to be more at the sides. A typical seated position has the thighs OUT which means you have to curl with the arms pointed out somewhat.

"It is not an uncommon experience for people to talk and argue a great deal about something without anybody bothering to define precisely what it is." - Ross J.S. Hoffman I would like to see the truth clearly before it is too late. - Sartre We must begin by a definition, although definition involves a mental effort and therefore repels. - Hilaire Belloc

12-01-08 04:43 PM - Post#506513    

Jack thank you again for posting all that you have, it is truly appreciated.

12-02-08 11:09 AM - Post#506716    

I'll dare to disagree with Vince on the seated curl. Rather than crossing the legs...I keep my legs together, pointed to the front. The first bit of the movement is performed with the dumbbells in the hammer curl position. As soon as they clear the thighs, the hands are supinated and the movement completed.

Vince was big on unstable positions, seemingly. I've no use for crossing the legs when seated, nor raising the feet and crossing the ankles when doing bench work. What very little is gained from this "isolation" idea is quickly lost to the possibility of injury.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

12-02-08 11:19 AM - Post#506722    

I asked Vince why do you cross your legs when doing the seated curl. He replied gracefully. To get them out of the way stupid.

It don't matter

12-02-08 12:39 PM - Post#506752    

• Wicked Willie Said:

That has been my experience as well. Maybe with some of Vince's first person type of encouragement, my results would have been different.

Re: Before the 300 there was Vince
12-02-08 12:47 PM - Post#506753    

• Jack C Said:

RescanText3.pdf won't open. Can it be reposted or rescanned?

Re: Before the 300 there was Vince
12-02-08 01:11 PM - Post#506762    

• Stan Jaffin Said:

Try this.

12-02-08 01:51 PM - Post#506784    

Thank you.

12-03-08 04:48 PM - Post#507169    

• Wicked Willie Said:

Wicked, I agree, I do them the same way you describe. I would never do them cross legged. Not only unstable, I think I would look pretty silly in a crowded gym as well...

I also like mine on a slight incline, takes my body out of it. I use less weight, but Im always more sore the next day...

-[[[----]]]- ~Dave

12-07-11 09:08 AM - Post#715255    

has anybody done this course? and if so how were your results? im just starting on it unfortunately i dont have enough time in the day to go through it twice in one day, nor do i have the diet options available to me here on post. so far im gunna say plain and simple 3rd day and 3 circuits is killer my body wants to collapse and fold and just sleep/die right now...

12-15-11 02:31 PM - Post#716613    

You can't beat circuits for conditioning.

Variations are Bill Starr's original Big Three circuit for football players (Squat, BP, Power Clean), ramping up each circuit, resting between exercises; Bob Gajda's PHA (uncomplimentary body areas trained one after the other--squats, wrist curls, abs, press, etc.); and the current rage: "strength circuits."

Vince took classic workout ideas and raised them to a new level.

Before the 300 there was Vince
01-22-12 02:36 AM - Post#721108    

The book about Bruce Lee's fitness, "The Art of Expressing the Human Body" has several PHA type routines in it that I used to do on my breaks when I worked at the cemetery.
They were very good.
He also used the old Marcy Circuit Trainer machine, which can still be found at some older and dingier gyms.
The Eagles Lodge here used to have one.

"Courtesy is as much a mark of a gentleman as courage." -Theodore Roosevelt "All Greeks know what is right, but only the Spartans do it." -Old Guy at the Olympics