Book Review #1 - The Wild Physique

Hi guys,

After a short break, we’re back with another issue of the Holy Bulk. This time, we dive into a classic book review: The Wild Physique by the legendary — and controversial — bodybuilding coach Vince Gironda.

Who Was Vince?

Nicknamed the Iron Guru, Gironda was one of the most influential yet contrarian figures in bodybuilding history. From the 1940s to the 1990s, his North Hollywood gym became the go-to spot for serious lifters, Golden Era champions, and even Hollywood stars.

What made Vince different was his refusal to accept mainstream wisdom. He:

• Rejected the squat as the best exercise for leg growth

• Criticized high-carb bulking diets

• Invented movements like the Gironda dip and sissy squat decades ahead of their time

• Viewed bodybuilding as sculpture — shaping physiques, not just piling on weight

For Vince, bodybuilding was equal parts training, diet, and art.

Training the Hardgainer

Most experts say ectomorphs (naturally skinny guys) should train 3x per week with plenty of rest. Vince argued the opposite. He believed hardgainers recover faster and need more frequent sessions, but each one should be shorter and less exhausting.

👉 Vince’s guidelines for hardgainers:

• Train 5–6 days per week

• Keep intensity around 85%

• Do 3–4 sets of 6–8 reps per exercise

• One exercise per body part, except abs

• Avoid direct ab work — Vince believed overtraining abs stalled overall muscle growth

• Rotate exercises often to avoid adaptation

This method aimed to stimulate growth without frying the nervous system — a refreshing shift from the “train less, rest more” philosophy.

The Weight-Gaining Diet

Vince’s approach to diet was simple yet strict:

The more you eat, the more you’ll gain.

But it came with rules:

1. Eat every 3 hours (6+ meals per day)

2. Never overeat in one meal (bloating harms digestion)

3. Never allow hunger (constant amino acid supply)

He emphasized:

• Broiled meats and stews

• Raw milk, cream, and cottage cheese

• Eggs in abundance

• Raw vegetables and fruit

• Sleep and stress management as non-negotiables

He even advised lying down with feet elevated after meals to improve digestion — and strongly condemned smoking.

Sample Day of Eating

Here’s a simplified breakdown of Gironda’s hardgainer diet:

Breakfast

• 115–225g protein food (meat, eggs, or cheese)

• 4–6 eggs or ~115g natural cheese

• 1 glass raw milk, cream, or half & half

• 2 slices bread with butter

Lunch

• Eggs (unlimited)

• Meat (unlimited)

• 225g cottage cheese

• Raw vegetable salad

• Fruit

Dinner

• Similar to lunch

• Yogurt + fruit

Snacks

• Gironda shakes

• Sandwiches

His supplement list was extensive — liver tablets, digestive enzymes, glandular extracts, vitamins, and amino acids. While many are outdated today, they reflected his belief in nutrient density and digestion as growth levers.

What We Can Learn Today

Not every principle from The Wild Physique fits the Holy Bulk philosophy. Raw milk and glandular supplements aren’t practical for everyone. But Vince’s core lessons still stand:

• Frequent training beats marathon sessions for hardgainers

• Digestion and nutrient absorption matter more than sheer calories

• Stress management, sleep, and consistency drive results

• Bodybuilding is artistic discipline, not just numbers on the bar

Vince Gironda remains a legend because he dared to challenge the mainstream. Even decades later, his teachings push us to think differently about training and bulking.

Final Word

The Wild Physique isn’t just a training manual — it’s a philosophy. Take what works, adapt it to your lifestyle, and always remember Vince’s true message: building muscle is about precision, not excess.

Until next time,
Sainté