The Natural Bodybuilding Training Manual
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The Natural Bodybuilding
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by Greg Sushinsky

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ABOUT GREG SUSHINSKY
Greg Sushinsky is an author and natural bodybuilder who has trained for over thirty
years.  He has written extensively about bodybuilding, with his articles on natural
training appearing in magazines such as MuscleMag, Ironman, and others.  He
continues to train, write and instruct.
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Fitness, Nutrition & Health
                   Training Vince's Way

                                By Greg Sushinsky

Vince Gironda–the name reverberates.   Though he’s been dead for a
couple of years now, Vince Gironda’s training ideas still live on–or
should.  Perhaps no trainer in the history of bodybuilding has been
more controversial, loved, hated, disputed, ignored, embraced or
misunderstood than the legendary champion of the lean, symmetrical,
Apollo-type physique was.  It’s unfortunate, but says more about the
world of bodybuilding than about Vince, that he became known to
some only for his opposition to squats, his advocacy of the meat and
eggs zero carb diet (a.k.a. “meat and water” ), his tirades against
running and aerobics, and numerous other bodybuilding rants that a
lot of people found fault with.  Some simply felt that his ideas on
training and nutrition were okay for Hollywood stars, but not applicable
for hardcore bodybuilders, and dismissed him.   What’s been
overlooked is the great value of his approach, his teachings, and the
great contributions the man himself made to bodybuilding.

This all came to mind when talking to a young upcoming bodybuilder.  
This young guy was dedicated to his training, fairly knowledgeable (as
far as that goes), and really wants to do well.  At twenty years old, he’d
already competed in bodybuilding and powerlifting (a potential Vince
problem right there), in novice events, and had a decent start on
building considerable size...or bulk (more about that later).  He goes to
school, works, trains, and mans the counter part time at a local health
food store, downing seven protein shakes a day, as he told me.  He
was concerned, though, about doing well in open competitions, and of
course, about getting bigger.

How big is big enough, I thought?  In the age of the 300 pound
bodybuilder (or more), it was obvious this guy, unless–or even if-- he
resorted to huge amounts of drugs, was probably never going to be
cut at 250 to 300 pounds.  He didn’t have the frame for it.  Yes, he was
building a fair amount of size–but mostly not muscle mass–so much
unmass–(fat?)!  And then, there was the problem of proportion–where
he’d packed on what he’d put on.  Bluntly, it didn’t look good.   Many of
you reading this right now will protest and say that you have to pile on
the pounds in the offseason, lots of fat along with muscle, and then
you’ll get rid of it and be cut and in shape when you enter a contest.  
Maybe.  The pros do it, and most of us non-pros still follow that.  Drug-
free naturals everywhere were bulking up this winter.  Or still are in the
summer.  They’re busy adding 25, 35, 50 pounds or more to their
physiques.   Most will never lose the weight.  Most will never be cut.  
Most will never have a proportionate physique.  Most will never look
good.  A subjective judgement, true, but worth looking at.
What might Vince have said to this young guy?  Vince probably would
have made it clear to this guy that he was misguided in trying to put on
so much weight, so much bulk.  He was putting on fat to the point that,
even in clothes, it was apparent that all the muscle groups ran
together.  On a lean, proportionate physique, even  dressed in street
clothes, you can often detect the end of the deltoids and where the
bicep begins, or where the upper part of the pec ties in (or separates,
actually) from the delt.  Not on this guy.  If you’re in tune with the
proportionate, lean style of physique, you could tell this young
bodybuilder to quit packing on so much weight.  Quit eating so much.  
Size–proportionate muscle size, is one thing; bodyweight, bulking up,
fat are something else again.  Most of us have fallen into this.  We
should know better; this young bodybuilder really doesn’t.

A Vince re-make would have this bodybuilder  rein in his massive
eating.  The guy looked to be about 225 at about 5-9 or  5-10.  A
muscular bodyweight for him–his frame, his metabolism, might be 180
or 190.  So, instead of gaining weight, he should be dropping weight,
letting it go back  at least to a more reasonable 200 or less.  Then he
could look at his physique and see what he had.  The powerlifting was
a problem, as it often is.  For those of us who’ve powerlifted and
bodybuilt, there sometimes comes a realization, that powerlifting
beyond a point becomes not only unhelpful to bodybuilding, but
detrimental.  A radical thought–bodybuilding heresy, no doubt.  Isn’t
bodybuilding really just  powerlifting plus dieting?  No!  Powerlifting, or
too much power-bodybuilding, will likely build disproportionate muscle
even without heavy eating.  Squats, benches and deadlifts are good
exercises in their place (though Vince wouldn’t have agreed), but
power squats can build a lot of high thigh bulk, along with hip and groin.

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April 1, 2008