Are You On or Have You Tried The V.I.F?

[muscletrainerdh]

Okay, Dave's V.I.F. workout has been up for a year.

I'd really like to get an idea of:

1) How many people have tried it?

2) Did you gain some decent muscle on it?

3) Did you use it for cutting or losing fat?

4) Did you take before and after measurements or pictures?

You can post your answers up on this thread.

If you took pictures but do not want to put them up, you can send them to me privately.

If the program didn't work for you, what did you struggle with? (Increasing the weights, eating the right foods? exercise selection?)

Let me know!

Many many thanks,

Dave

[LtL]

On it now. Just finishing week 12. Have before pictures, will take after pic's (probably posted in my AS review). My measurements have gone up hugely, am now the heaviest and largest I've ever been. It's a great workout and although you have to do a bit of work in terms of planning your workouts, it's definitely worth it!

Would definitely recommend this workout. Thanks Dave!

LtL

[rony]

I've tried the workout and made some major strength gains, lost some weight as well. The biggest reason that I liked this workout is that I could use it with the lack of time. I ultimate didn't follow the workout exactly as planned (sorry Dave), but relied on the principals heavily for my workout. For example, whichever section of the workout I did was based on the time/ schedule, as far as sports and school. For example, the off season was a volume phase, preseason to mid season was an Intensity phase and right around post season was the Frequency phase. Great workout Dave, I'll probs be using it again as well as try the DULS.

[Whoelse]

Can you do VIF at home if you only have a weight bench, barbell, dumbbells and curl bar?

[LtL]

Originally Posted by Whoelse

Can you do VIF at home if you only have a weight bench, barbell, dumbbells and curl bar?

I'm gonna say no. It uses quite a lot of machines to enable to hit the muscles twice a week from different angles and I think that would be very difficult to replicate using just your equipment.

LtL

[creative]

I have now competed more than three months in gym and planning to get started with V.I.F.

These are the excercies that I haven't done before

Dumbbell Rear Laterals (can I replace this latertal raises and front raises)
Close Grip Bench Press (can I replace this with Single bench press? )
Tricep Kickbacks (have confidence to do it)
Upright Rows (have confidence to do it)

I guess my gym trainer has given me few more advanced excercies in current workout but its extreme overtraining Its 6 days a week. One part daily ! for example: chest 7 x 3 =21 sets! I dont think I should be doing it after what I have been reading in this forums. And he himself told me this is the last advanced training routine.

Also when do i do abs ? and light cardio if have to ?

[muscletrainerdh]

[quote=creative;262420]I have now competed more than three months in gym and planning to get started with V.I.F.

These are the excercies that I haven't done before
## Why not learn how to do these exercises?!?

Dumbbell Rear Laterals (can I replace this latertal raises and front raises)
## Definitely DO NOT Replace with Front Raises.

Close Grip Bench Press (can I replace this with Single bench press? )
## NO, Close Grip Bench Press is a TRICEP MOVE, not a CHEST move. If you want to replace it with something, repace with Tricep Dips

Tricep Kickbacks (have confidence to do it)
Upright Rows (have confidence to do it)
## Good

I guess my gym trainer has given me few more advanced excercies in current workout but its extreme overtraining Its 6 days a week. One part daily ! for example: chest 7 x 3 =21 sets! I dont think I should be doing it after what I have been reading in this forums. And he himself told me this is the last advanced training routine.

Also when do i do abs ? and light cardio if have to ?
## Do abs on your off days if you want or add them to one of the shorter workouts
## Do "Light Cardio" anytime *AFTER* lifting weights.

Thanx,

Dave

[JulezCesarFYC]

I'm surprised I haven't noticed this thread earlier. As you know, Dave. I have tried the V.I.F. routine. And you have seen my pics (check my profile- those pics were taken after the V.I.F. ). Within 2 months I gained some serious size on that routine! I used it as a bulking routine. I have never tried it for cutting... or tried cutting yet. lol. I definitely got my pound per week on it. It was the end of the routine that I started screwing up. Diet was 85% correct and sleep was all over the place. So I blame myself. As far as using it again- I can't wait to use it again after I cut (or for the cut) for my next series of bulking.

[ntloader]

[creative]

Originally Posted by muscletrainerdh

These are the excercies that I haven't done before
## Why not learn how to do these exercises?!?

Gym trainers dont like if ppl are doing something thats not advised by them

Dumbbell Rear Laterals (can I replace this latertal raises and front raises)
## Definitely DO NOT Replace with Front Raises.

So standing lateral raises are fine ?

Close Grip Bench Press (can I replace this with Single bench press? )
## NO, Close Grip Bench Press is a TRICEP MOVE, not a CHEST move. If you want to replace it with something, repace with Tricep Dips

Sry. I meant single bench dip