TLDR: Focus on the basics for maximal muscle gains
This ebook is written specifically to provide sound advice in an era of misinformation in the fitness industry. The book is a complete guide to everything fitness related, debunking myths and scams of the fitness industry while giving sound advice to an everyday lifter.
The suggestions in the book, like how and when to insert your cardio sessions and the role of calories and how to manipulate it for mass gain and fat loss, are tried and true recommendations that have stood the test of time and thermodynamics. There are diet suggestions geared towards guiding people to eat ‘clean’, and while that is not the popular thing to do these days, it is generally beneficial to follow the ideas.
Vince’s model for hypertrophy is that time-under-tension (TUT), or rep tempo, is the key driver for muscle gain and that a 40s-70s set is optimal for muscle growth. The program features a 29-week cycle for lifters in the beginner-intermediate phase, structured in a classical periodization style with straight set-rep schemes used for each phase.
Other than that, there is an advanced phase where he recommends using Giant Sets, Crash Sets (which are rest paused sets) to force relative intensity as high as possible.
This 215-page book is rather targeted for lifters in the beginner-intermediate phase, provides clear guidance regarding their fitness goals and features a sound 29-week program.
- Comprehensive guide to all aspects of fitness
- Sound 29-week program following periodization and progression model
- TUT theory unproven but programmed in a logical manner
- Advanced lifters generally require higher volumes for hypertrophy
- 29-week is a commitment that beginner lifters may not have