- Name: Dave Vignasse
- E-mail: firstname.lastname@example.org
- Age: 41
- Where: Tinley Park, IL
- Height: 6' 2"
- Weight: 230 lbs, 216 lbs contest shape
- Years Bodybuilding :23
- Favorite Bodypart: Chest
- Favorite Exercise: Incline dumbbell press
- Favorite Supplements: CNP Pro MR and Isopure zero carb
How Did You Get Started?
I got started in my basement when I was in eighth grade, as I wanted to muscle up for basketball and baseball. At age 18, I was introduced to hard-core training at Quads Gym in Thorton, IL, just down the street from my high school.
Brian and Tim Smith were the major influences and inspirations in my life, and they were the top competitors in our area. Brian had just won the AAU Teenage Mr. Illinois in 1984, and trained me for the 85' Teenage Mr. Illinois. I was very fortunate to win my class at the show and this was the start of a life-long commitment to bodybuilding.
What Workout Plan Worked Best For You?
I have primarily been a volume based trainer most of my life. I have a hard time taking much time off to recover, but I am getting better since older age has crept in…lol…. These days, I am a believer in high intensity training, with some Dorian Yates style/Dogg Crapp training principles sprinkled in the workouts. I train five days per week, taking Friday and Sunday off so I can spend time with my wife Diana and our dog Aly. My plan is usually as follows:
Monday - Legs:
- Leg Extensions 5 sets 15 reps, 12, 10, 8, 6 (last 3 sets are heavy, work sets)
- Squats - smith machine 5 sets 12 reps, 12, 10, 6, 6
- Lying Leg press 4 sets 20 reps, 15, 12, 8
- Stiff legged deadlifts 4 sets 20 reps, 15, 12, 8
- Lying leg curls 4 sets 15 reps, 12, 8, 6
Front squats, leg press, and leg curls are often done utilizing Dogg Crapp training principles, where the first two sets are done with moderate intensity, but the final 2 or 3 sets are done to failure, with only 20 seconds rest between sets.
Tuesday - Chest:
- Dumbbell presses 3 sets 15, 10, 6
- Incline barbell press 3 sets 15, 12, 6
- Dumbbell pullovers 2 sets 15, 12
All sets done to failure, after initial warm-up set. Partial reps done after failure for 2-3 more.
Wednesday - Back:
- Bent over barbell rows 3 sets 20, 24, 24 (8 reps inner grip, 8 middle, 8 wide grip)
- T- Bar rows 3 sets 8, 6, 6
- Seated rows 3 sets 10, 8, 6
- Dumbbell laterals 4 sets 12 reps, 10, 10, 8
- Dumbbell presses 4 sets 15 reps, 12, 10, 8
- Upright rows 3 sets 15, 15, 15
- Triceps (close grip bench press) 6 sets 15 reps, 12, 10,8,6,6
- Biceps Preacher curls or dumbbell seated curls 5 sets 15 reps, 15, 12,8, 6
(Arm workouts are very quick and low-volume, 20-30 seconds rest in between sets)
What Nutrition Plan Has Worked Best For You?
- 7:00 am - BCAA's, ½ scoop whey
- 7:30 am - 12 egg whites w/ spinach, ¾ cup oatmeal, 4oz OJ
- 10:30 am - MRP CNP brand
- 1:00 pm - 6 oz. chicken breast, ¾ cup brown rice, romaine salad with balsamic vinegar
- 4:00 pm - MRP
- 7:00 pm - 6-8 oz grd sirloin, ¾ cup sweet potato, 1 cup broccoli
- 10:00 pm - 8 egg whites, or CNP brand Propeptide (Casein)
I drink 1 gallon of cold water between meals, only 8 oz or so with water during meals. Whether it is contest time or off-season, I eat pretty much the same, but I do eliminate most of the high-glycemic foods that I really enjoy.
What Supplements Have Given You The Greatest Gains?
I am very grateful to my training partner Dan Borucki, and John Brooks for helping me so much with researching supplements. John, and Capital Nutrition, are tremendous resources for me as they introduced me to CNP, formerly Dorian Yates Approved, products. Scivation BCAA's, CNP Pro MR, CNP Propeptide, and Isopure zero carb are my staples. EFA's are also taken everyday.
Why do you love Bodybuilding?
Bodybuilding was one of my first loves, along with baseball. Bodybuilding rewards the patient, persistent individuals, whether they are genetically blessed or not. I am tall, and really not built for bodybuilding, but I have done OK because I have kept at it for most of my life. I also love it because it is the best way to improve your performance in other sports. I am a huge hockey fan, and I am now passionately learning to play the game. The strength and conditioning I have acquired through training, has helped me a lot in baseball and hockey.
What Are Your Future Bodybuilding Plans?
I would like to compete for fun into my 50's at least. I will definitely compete this November in the WNBF World Championships. The show is in New York City, which is the greatest place for a contest. I will eventually compete in masters competitions, but I am not quite ready to give up the men's open division. I am going to keep trying hard, and enjoy every show to the fullest.
What One Tip Would You Give Other Bodybuilders?
Oh, that's a tough one…do they really want my advice…lol…..OK, seriously now. I would say that every competitor should enjoy each moment at their competition. It is a fleeting moment, and it only seems to be rewarding if you stop to smell the roses. Take the time to meet some other competitors and enjoy the camaraderie that exists.
Do your best, have a few laughs, and don't take anything too seriously. Guess what?? Tomorrow, we all go back to our lives, and the only thing that matters, is how you feel about yourself.
Who Are Your Favorite Bodybuilders?
There are so many great amateurs and pros out there. My favorite IFBB pro is Jay Cutler, because he represents himself and the sport with class. I am especially blown away by the WNBF and IFPA natural pros. Jim Cordova and Robert Hope in the WNBF are tremendous world champions.
These are two guys who could stand toe to toe with the best middleweights at the NPC Jr. nationals, which I think is the top NPC show in the country, along with the USA and Nationals. Layne Norton is also a great inspiration to me. He is the smartest person I know in the industry, and he is going to be a great natural pro. His video series on bodybuilding.com is a must see for natural bodybuilders.