Bicep Training with IFBB Pro Vince Wawryk
Around here ALLMAX Athlete Vince Wawryk has always been a champion, but in 07 when he walked on stage at the IFBB Pro and popped out those biceps – we all stood up and took notice.
Combined with a perfectly symmetrical physique, those beautifully formed guns pushed the middleweight champ up to top spot in 07 when Vince took overall first place at the Canadian Nationals and earned his Pro Card.
Last year, everyone at the New York IFBB Pro was lucky enough to witness Vince’s gorgeous guns as he took to the stage once again in the 202 class and placed fourth. Did we mention, he’s 41 years old?
What’s Vince’s Secret?
Vince was recently interviewed by Flex Online and revealed some of his training secrets.
“For a long time I trained biceps and triceps together. Now, once a week, I hit biceps immediately after working the back. “I typically keep my reps at 10, but I increase the weight for each set of each exercise. I perform machine preachers on a plate-loaded Strive machine and my final set of concentration curls is a drop set with two drops.”
IFBB Pro Vince Wawryk’s Bicep Training
- EZ-Bar Curls – 3 sets of 10
- Machine Preacher Curls – 3 sets of 10
- Alternate Dumbbell Curls – 3 sets of 10
- Concentration Curls – 3 sets of 10
Vince’s day starts at 5:30 a.m. with 2 scoops of QuickMass Rapid Weight Gain Catalyst.
Here’s a sample of Vince’s typical nutritional program:
Meal One: 2 scoops of QUICKMASS Rapid Weight Gain Catalyst Cookies and Cream – 1 – 2/3 cup oats
Meal Two: 2 whole eggs, Tuna, 2/3 cup oats, 1/2 cup blueberries
Meal Three: 2 scoops ALLWHEY 3-Stage Whey Protein Matrix, 2 plain rice cakes, 2 tbsp almond butter
Meal Four: 8 oz bison steak, 1/2 cup rice, 1 cup peas
Meal Five: 2 scoops ALLWHEY 3-Stage Whey Protein Matrix 1/2 cup almonds or mixed nuts
Meal Six: 8 oz chicken and large salad with balsamic vinegar
Meal Seven: 4 whole eggs, ALLWHEY 3-Stage Whey Protein Matrix, 3 dill pickles
Vince Wawryk’s Supplement Routine
With my first meal of the day, I take VITASTACK and TribX90 before working out, then ISOFLEX Whey Protein Isolate Shake post-workout, Waxy Maize 2300 and Creatine With Meal Four, I take CLA95, Omega3, R-ALA Antioxidant, TribX90. With Meal Seven I take CLA95, Omega3, R-ALA Antioxidant, TribX90 and ZMA.