VITAL STATS Name: Vince Barbaro E-mail: vind44@yahoo.com Age: 45 Where: Pittsburgh, PA Height: 5'8" Weight: 160 Lbs Years Bodybuilding: 6 Favorite Bodypart: Triceps And Abs Favorite Exercise: Any Shoulder Exercise Favorite Supplements: Protein, Any Pre-Workout Supplement

How Did You Get Started?

I started working out shortly after college. However, I really never knew how important the diet part was, so I didn't make any real progress for a long time. It wasn't until I was in my early 30's that I really tuned into the whole protein concept.

At that point, I began to make gains that brought me from the low 150 weight range, all the way up to my peak weight of 197 lbs. I suffered a neck injury during that time with a disc hernia in my lower neck which sidelined me for quite awhile. It was after that, I decided to switch my focus from wanting to just be big, to getting into more bodybuilding techniques.

My primary focus was to one day get into fitness model shape, and to actually appear in a fitness magazine. Well, that all came true in September 2007 when I was in a product ad featured in Ironman Magazine. Most recently, I was the success story of the month for November 2009 issue of Muscle & Fitness. Talk about achieving goals! Here I am just a regular guy with a ton of responsibilities and managing to maintain my body in the best shape of my life for almost five years straight. I have a deep passion for fitness and absolutely love what I've been able to accomplish, with the help of Bodybuilding.com too of course.

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Vince Barbaro.

What Workout Plan Worked Best For You?

I incorporate a lot of muscle confusion and do a fast paced, high intensity workout using moderately heavy weights. This technique has really helped my overall definition and keeps me lean and tight. Here is an example of what a typical week might look like:

Day 1 - Back/Abs:

• Wide Grip Pull-ups: 3 sets to failure
• Reverse Grip Lat Pulldowns: 4 sets of 10 reps
• Superset:

Dumbbell Bent Over Rows: 4 sets of 10 reps
Dumbbell Shrugs: 4 sets of 10 reps


• T-Bar Rows: 4 sets of 10 reps
• Hanging Leg Raises: 3 sets to failure
• Superset:

Inclined Crunches: 2 sets to failure
Jack Knives: 2 sets to failure


• Abdominal Machine Crunches: 2 sets to failure

Day 2 - Shoulders/Triceps:

• Dumbbell Shoulder Presses: 4 sets of 10 reps
• Machine Shoulder Presses: 2 sets to failure
• Side Lateral Raises: 3 sets to failure
• Front Dumbbell Raises: 3 sets to failure
• Rear Delt Raises: 3 sets to failure
• Triceps Kickbacks: 2 sets of 10 reps
• Triceps Pushdowns: 4 sets of 8-10 reps
• Rope Pushdowns: 2 sets to failure

Day 3 - Legs/Calves:

• Leg Presses: 6 sets of 10 reps
• Dumbbell Lunges: 3 sets of 10 reps
• Hack Squats: 2 sets of 25 reps
• Superset:

Seated Calf Raises: 3 sets of 10 reps
Leg Curls: 3 sets of 10 reps


• Superset:

Standing Calf Raises: 3 sets of 10 reps
Leg Extensions: 3 sets of 10 reps

Day 4 - Chest/Biceps/Abs:

• Incline Dumbbell Presses: 4 sets of 10 reps
• Incline Flyes: 3 sets of 12 reps
• Superset:

Flat Barbell Presses: 3 sets of 10 reps
Pec-Deck: 3 sets of 10 reps


• Cable Crossovers: 3 sets to failure
• Dumbbell Curls: 2 sets of 15 reps
• EZ Bar Curls: 3 sets of 8 reps
• Preacher Curls: 1 set to failure
• Hanging Leg Raises: 3 sets to failure
• Superset:

Inclined Crunches: 2 sets to failure
Jack Knives: 2 sets to failure


• Abdominal Machine Crunches: 2 sets to failure

Day 5, 6, 7 - Rest

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Vince Barbaro.

What Nutrition Plan Has Worked Best For You?

I have followed the same concept for the past five years. I consume an average of 200 grams of protein on a daily basis consistently. My carbohydrate intake is usually determined by what season we are in. I tend to consume almost double the carbohydrate intake during the winter months, and cut it back during the summer months. Here is a typical current workout day's diet:

Meal 1:

• 1 Serving Protein Shake
• 1 Cup Oatmeal With Blueberries
• Large Cup Of Coffee
• Multivitamin
• Vitamin C
• Fish Oil
• Calcium

Meal 2:

• 1 Protein Bar

Meal 3:

• 6-8oz Chicken Breast
• Medium Size Yam
• 1/2 Cup Broccoli Florets

Meal 4:

• 6-8oz Chicken Breast
• 1 Cup Brown Rice
• 1/4 Cup Fat Free Chicken Gravy
• 1/2 Cup Asparagus

Pre-Workout

• 1 Serving NO-Shotgun

Meal 5: Immediately Post-Workout

• 1 Serving Protein Shake
• 1/2 Cup Oatmeal

Meal 6: Post-Workout Meal

• 1 Cup Egg Whites
• 6oz Can Low Sodium Tuna

Meal 7:

• 1 Serving Casein Protein Shake

I drink up to one gallon of water daily, and take Branched-Chain Amino Acids in between meals.

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Vince Barbaro.

What Supplements Have Given You The Greatest Gains?

Of course, the staple in bodybuilding is protein, but I also use a pre-workout supplement almost on a consistent basis. My current pre-workout supplement is NO-Shotgun by VPX. I also take a multi-vitamin, vitamin Ester-C, Fish Oil, and Calcium.

Why Do You Love Bodybuilding?

I not only love staying fit to help my confidence levels, but also love the fact that I've been able to take my body to unthinkable heights. It is such a humbling experience when people tell me that I inspire them to work toward reaching their own physical goals. I love helping people, and this is a perfect vehicle to allow me to do that.

I've learned so much over the years, and I love that I can share my knowledge and experiences with many of the younger guys at my gym. I am currently working with my 16 year old cousin who is making unbelievable gains. I am sharing everything I know with him so that he can experience the same, but at a much younger age than I had an opportunity to do. I can honestly say that I look forward to each and every training session.

What Motivates You To Follow A Healthy Lifestyle?

Once you start, it's like you can't shut it off. And, the more progress that you make, the more motivated you become. My best advice for people is to stay consistent. As they say, Rome wasn't built in a day!

What Made You Want To Achieve Your Goals?

I was a very skinny kid growing up, so now that I was able to reach my physical goals, it means so much to me, and I thoroughly enjoy keeping myself fit. Also, achieving my goals in fitness has also helped me in many other aspects of my life.

What Are Your Future Bodybuilding Plans?

I hope to just continue along the same path, and perhaps one day get an endorsement deal of some sort based on my age and healthy lifestyle. Five more years and I'll be 50 years old!! That was my goal many years ago, to continue doing this all my life.

What One Tip Would You Give Other Bodybuilders?

It's all about mental focus. You have to put your mind to something and stop at nothing to achieve your goal. It involves hard work and dedication if you want to be your best.

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Vince Barbaro.

Who Are Your Favorite Bodybuilders?

I've actually always admired Frank Zane who had an exceptional physique. And, of course Arnold, who is an icon in bodybuilding. I recently had an opportunity to meet Jay Cutler and Victor Martinez, two great guys.

What Features Do You Use On Bodybuilding.com?

I've used just about every feature on Bodybuilding.com since I set up my BodySpace profile back in 2004. Bodybuilding.com has helped me tremendously over the years, especially when I was just getting started. I owe so much of my success to what some of the awesome people on this site have contributed. And, I sincerely appreciate all of the positive feedback that I've received over the years.

BodySpace

http://bodyspace.bodybuilding.com/rippedboy/

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