vince gironda favorite exercises

Go up to about 80-85% of your beginning position but not all the way. Vince Gironda was a sculptor. Privacy Policy, The Workout Routines of the World’s Greatest Bodybuilders, Vince Gironda’s 8×8 Workout for Maximum Definition, The Best Beginner Workout Routine for Building Muscle and Strength, The Ultimate Workout & Diet Plan for Skinny-Fat Guys. I totally LOVE how you introduced this article talking about Vince's "cosmetic" approach. I never cared for Gironda’s high fat, low carb, ketogenic diets. As for the Gironda exercises, I will definitely have to try them out...at home. I have been following your TNB for around 9/10 weeks are so and have had some good results but will need to start swapping out exercises soon. Keep the bat close to your body and pull it straight up. Your advice, inspiration, and leadership are helping me sculpt my physique into a masterpiece. Only your back, butt, and back of your head should contact the bench. Conventional chin up style is to pull just until your chin is over the … Aside from pulldown movements utilising a range of hand positions and his own unique style of chins ups, Gironda was greatly fond of the 45 degree row or the motorcycle row as it has been termed in later years. Vince did not like back squats. The fourth set is 15 reps with 35% of your maximum. It will look like you’re a jockey riding a horse staring down at the saddle. But the difference between a Gironda dip for chest (low pec line) and dip for triceps - not even close. The books and courses that have been written by and about Vince list dozens of variations, but the ones below are those he was most famous for. In it’s place have emerged the philosophies of “functional training,” “lift more weight at all costs” and “gain muscle bulk, no matter where it ends up.” In his heyday 50 years ago, Gironda turned out more bodybuilding champions from his North Hollywood studio than another other gym in America. Your email address will not be published. triceps = narrow grip. Grab the barbell about 15-18” wide and stand straight up with shoulders rounded forward. Gironda invented periodization. The tiniest tweak in the range of motion, the position of your body, the angle of your joints or the path of the bar would turn a conventional exercise into a super exercise - a Gironda Exercise. (Almost like you would when loading the bar for a front squat.). To an untrained eye a dip is a dip. (Place the barbell either across the front delts or the back if using a Smith Machine.). Please please please could you maybe consider doing a "TNB Vince Gironda Alternate" one for us? These techniques have no application to sports and very little to strength. Common machines like the cybex assisted dip and chin machine have 2 settings on their dip bars - wide and narrow. Thank you for this article and thank you for reminding me. Palms facing each other. Keep the tension on your thighs. Place your thumb under the dumbbell handle. This was part of a series of articles about Vince Gironda: The man, the myth, the legend. Lots more exercises you can try in there. • Chest: Incline bench, V-dips and floor flyes. This is for bodybuilding purists. Remember: chest = wide grip. Vince Gironda Prone-Dumbbell Rowing This is one of the best moves to work your back, especially the large dorsal muscles and trapezoids. After performing body drag curls during this morning's workout my arms feel freakin' awesome! Cross your feet and raise your legs in a bent position. It also introduces a different progression method that 99% of trainees have probably never tried. The second set is 8 reps with 75% of your maximum. its awkward for some people to drag curl full range to the neck. Be sure to keep the tension on your shoulders. But there was always a method behind his madness; always a reason for every exercise and the way it was performed. Body Drag Curl. but particularly the powerlifting squat - and that is significant today now that the box squat is getting so popular - puts way more work on the hips than the quads. The book is published by Mike Westerdal and you can get more information at: www.CriticalBench.com/Vince-Gironda-Book-Sale. Stand straight up with your knees slightly bent . The keys on this movement are to flare the elbows out wide, look down with chin on chest, keep the feet out in front, crossed at ankles, or together with toes pointed and dip down deep for a full range of motion. Fat Burning Secret He also believed that after exhausting a muscle, as much as 72 hours rest was required before working that muscle again to ensure complete recovery. Your back will be almost parallel with the floor. The related 6x6 workout routine is an intermediate version of the same program. At the peak of his powers, his physique and legendary training methods were ahead of their time. Keep your shoulders rounded forward and elbows slightly forward, almost like you’re going to internally rotate your arms slightly. Some of his beliefs about exercises were controversial. This part of the movement is going to work the middle-lower part of the outer lats. My coach believes in your approach too, true body building as an art. The biggest mistake seen in form on this exercise is the rounding over of the back at the top of the movement. All of this is copyright of BodybuildingSecrets.comPlease don't steal it. Press into the block/ground to raise up to a position where the thighs are parallel to the floor. I think other exercises should be mastered first. Hands at a medium-wide grip. Vince’s training WAS progressive, as all good resistance training programs are, but it was not about how much weight was lifted. His father, a stuntman, moved his family to … I’ll talk about that diet experiment in another article (and quite frankly, he promoted a lot of weird ideas about nutrition). I am beyond ecstatic that you have breathed new life into this blog! Vince did not claim to invent this exercise. Raise up on the toes of the left foot while the heel of the right foot is stretched down. Your traps should be relaxed the entire movement. You start off by performing 8 reps of your 60% max in a particular lift, usually the body part that is lacking the most, and then start with a 45-60 second rest. Elbows should be directly under the barbell. Most bodybuilders are also familiar with the lat pulldown - a vertical pulling movement. He was a master of “cosmetic bodybuilding,” which today has become a lost art form. Seated cable rows limit one’s ability to get a full stretch in the lats, as one can only bend forward so much before their own body prevents them from going any further, or the weight stack touches the bottom therefore taking the tension off the muscles. Hips MUST be directly under the bar and your back must remain straight throughout the entire movement. Also heels elevated amplifies the effect. I had forgtten about how I used to follow some of Vince Gironda's training techniques. FLEX your triceps to move the dumbbells up to the starting position. However he did recommend the sissies and also the hack squat and front squats. Begin in a normal bench press position. Factoid: sissy squats are thus named for 2 reasons: 1) named after Sisyphus from Greek mythology, 2) named so because the exercise can make a sissy out of the strongest back squatter. IMPORTANT Disclaimer. If you haven't left a comment here before, you may need to be approved by the site owner before your comment will appear. No back squats!”. The purpose of the pull up to the chest is to achieve extra range of motion and a complete contraction in the lats. Please enter the letter "f" in the field below: Subscribe to Tom's FREE Bodybuilding Secrets E-zine, How To “Bench press is 90% front deltoid! In fact I bet dollars to donuts that if someone with "no butt" came into vinces gym hed have given them a squat specifically FOR that flat ass! bodybuilding supplements, Body Engineering Bonus 3: Vince Gironda Secret Exercises The best exercises for each muscle group, plus the best set and rep combinations. But you are correct, with a wider grip it should allow the full range of motion more easily. Bend forward from hips until the stomach is resting on your thighs. Vince was known for his unusual training methods. Those variations should provide a nice shock to my body. Probably the most advanced and challenging version is the medium grip pull up (pronated grip) where the body is almost fully planched. Place your heels up on a 2” board, about 12-14 inches apart. "I have a definite preference for the 8 X 8 system of sets and reps," wrote Vince. Many bodybuilders consider Vince Gironda's training methods to have been way ahead of his time. This is a unique type of row. Gironda pull ups involve pulling all the way up and touching your chest /sternum to the bar and leaning back with an arch during the movement. Place your feet 6-8 inches apart and hold onto something steady that won’t move. Two of Gironda’s favorite exercises, which are also mine, were dips and chin-ups. Biceps: For bigger biceps, preacher curls and dumbells curls were “unbeatable” in his words. I will be sharing spreadsheets for a few different […] Hold your elbow high toward the ceiling. Vince went even beyond the concept of isolation – he would pinpoint the exact exercises to activate an exact strand of a particular muscle in order to develop that exalted illusion. It is a high volume, old school bodybuilding programs that have become the stuff of legend. Thanks for waiting. Hi, in regards to the Sissy Squat - my wife is doing weights now but doesn't like the squat with the olympic bar due to the 20kg starting weight. Chin ups to the chest (sternum). for brutal honesty reviews popular If you missed the previous articles, go to: www.bodybuildingsecrets.com/articles/7_unusual_muscle_growth_secrets_of_vince_gironda.php, www.bodybuildingsecrets.com/articles/i_was_popping_these_muscle_pills_by_the_fistful.php, www.bodybuildingsecrets.com/articles/tom_venuto_speaks_about_vince_gironda.php. Vince was a stickler when it came to proper form, so you need to be one too—for your own protection. Train 3 times a week. Vince said you must use parallel bars that are approx 32 inches wide. also for women ALL types of split squats and lunges. And almost workout by workout, you could see the muscle growth. Easy. Well, as we so often do on this website, we decided to return to Vince Gironda’s bag of tricks for inspiration. Some people teach the exercise only going up to the pec level. To Vince, this was one of those magical proportions to aim for, but he said Wolford was the only man he knew with those measurements. Periodization. andrew - LOL - a lot of women say that they dont want to get too big. He was constantly trying new techniques to see which got the best results, which led him to his brutal 6 X 6 workout which was just as brutal as the 5 X 5 workout but with less rest between sets. 45-Degree Pulley Pull. Make sure you shift your weight. Almost irrelevant. Bonus 1: Vince Gironda Seminar A full seminar Vince did back in the 1980's including a question and answer section with the audience. Wanted to follow up on the hand spacing issue for anyone that may be experiencing the same pain... Widening the grip helped a lot. Gironda was Welcome the intense, deep burn and relish in it. Do not fully straighten your legs. that was one of the gironda controversies. Go all the way up to your tippy toes and contract fully in the top position. I had a coffee cafe across the street and we tossed the last birthday party for Vince before he closed shop and retired. ABS: “Concemetric crunch.” That was Vince’s name for what some people call the “double crunch” - pulling in the knees and elbows together - like a crunch and reverse crunch combo. Mohammed Makkawy is pictured doing these in Vince’s Wild Physique book. The weight? You got 5 more sets to go!”. I tried them faithfully and found them distasteful and just not right for me. So how exactly does this method work. He did recommend certain squat variations like wide stance front squats, as well as this one: the sissy squat. With a mere shift in the position of your elbows or the angle of your torso a regular barbell curl could isolate your biceps and put a searing burn on them like you never felt before. Stand with your feet shoulder width apart maintaining a slight bend in your knees. I know there are a couple of "Vince's" in there already like the dip but it would be cool to do a VG one for a few weeks too. I CAN highly recommend front squats and that has less hip involvement and more thigh involvement. If you enjoy this info, be sure to check out the newly expanded 300 page by about Vince by Alan Palmieri – It’s called Vince Gironda Legend and Myth. Developing this strand he said, along with the sartorius and the vastus lateralis would give you the appearance of longer legs, diminish the hip line and importantly - would not build a big butt like a powerlifting style back squats sometimes do. Vince Gironda believed that each muscle needed to be attacked from a variety of angles in order to attain complete development of each muscle group. Pull the bar up to the neck, flair your elbows out to your side. Vince Gironda's Favorite Exercises The following are Vince Gironda's favorite exercises, broken down by body part. steve. Its difficult to understand the form even from reading the detailed instructions in Vince’s course. Standing High Pulley Cable Row. Feet are to be placed parallel, 4 inches apart. Ron Kosloff, who knew Vince well, often said he could embarrass the big cheaters - the weight swingers, the heavers - by challenging them to curl a pair of 25 pounds dumbbells for 8 sets of 8. Place the ball of your feet and toes on a block 3 incehs tall. It is a fantastic variation on the curl. I hope I get the same muscles as you. Not many of today’s young trainees know of Vince Gironda. https://tinyurl.com/y2qz5uyv • Legs: Hack squat, sissy squat wi th added weight, leg press. For every subsequent set you decrease the rest time by 5 seconds going no lower than 15 seconds. Get "Ripped" Vince actually preferred 8x20 reps... Leg Raises 8x8 - The Honest Workout​ Hack Squat Incline Bench Press Pull Ups Military Press Lying Cable Pull Overs Zottman curls. Grab the bar and move back until the weight … The basics are simple: Perform 8 sets of 8 reps per body part every session. The 8×8 workout was one of the the best for building muscle quickly due to its high intensity. Now alternate, and lower your left heel into a fully stretched position while rising up on the toes of the right foot. For me it is still a bit uncomfortable going all the way to the neck but no pains. The third set is 6 reps with 100% of your maximum. I'm glad someone has taken the time and effort to 'introduce' Vince to those new to bodybuilding. Need more width in the shoulders – focus on the “side strand” – the lateral head of … It was a very, very thoughtful approach. & Fitness Models, Bodybuilding Revealed Bonus 2: Vince Gironda Top Tips A collection of Vince's most important workout and diet tips. A collectors item for Bodybuilding and iron game enthusiasts. I don’t think you’ll ever hear about it because it’s quite unusual but it’s a honey to give some life to a worn out chest routine. Keep your upper arm pressed firmly to your sides, extend the biceps 100% at thebottom of the curl by flexing your triceps. Hold a dumbbell in each hand. That’s Ron Kosloff in the background giving the instructions to Figure champ Christy Wolfe and Bodybuilder Daryl Conant. Most bodybuilders are very familiar with the seated cable row - a horizontal rowing movement. Some of them, like tools in a kit, he would pull out for special occasions, others were staples - seen in almost every routine - given to every beginner. If I wasn't already pumped to crush my workout today... now I am. Palms facing straight ahead. Keep your feet off the floor and your legs off the bench. As you rise up on your toes, bring your heels together and place the full load of the weight on your big toe and the toe next to it. Press two dumbbells over your chest with the dumbbells touching. Not of marble or bronze, but of flesh. “That’s not a chin up! Slowly bend your elbows back and lower the dumbbells just past the shoulder until you get a nice stretch in your tricep. Lucky me - my gym - Bob Bonham’s Strong and Shapely Gym - is one of the rare few gyms that has this piece of “old school” equipment. I love the body drag curls and am looking forward to performing the chin-ups to chest, the V-bar dips as suggested by Vince in this post, and those high pulley rows. Vince especially liked the version performed kneeling where your elbows rested on a special bench (“cradle”), but the overhead rope extension is similar the equipment (high cable/pulley) is available at every good gym. Well, that's not totally true, but he was the … They were small booklets, but 100% useful advice that could be applied immediately. First keep in mind that most people disagree with gironda that you should not squat. Hardly anyone, however does the pulley row from this unique angle. Vince’s way was squatting with the heels on a 2” X 4” and involved a 3 movement combination: Knee drop, Burlesque bump and flush out. TRICEPS: Overhead Pulley/Cable Rope Extensions. SHOULDERS: Dumbbell lateral raises - the shoulder “CAP” builder! I was thinking about getting her a lighter barbell to start with. Hold a barbell across your shoulders, resting just under the collar bone. That’s it for today gang. He said they built up the hips, which he wanted to reduce. I'm going to bookmark your blog. He was famous for cutting edge training and dieting methodologies. Independent researcher known awesome blog! Here are the 5 most famous, most unique, most effective exercises that Vince Gironda was known for: This exercise has become a staple in my bicep routines for nearly three decades. The 8×8 workout was the brainchild of legendary fitness pioneer Vince GiRonda. Kneeling Triceps Extensions w/Rope Donkey Calf Raise. A side-note: Vince designed many one-of-a- kind pieces of equipment from his experience in helping to 'sculptor' the body. Narrow dipping bars work more triceps. Keep your elbows pointed straight up towards the ceiling as much as possible. Many exercises were avoided for specific reasons. The purpose of the exercise, said Vince, was to build the strands of muscle in the upper thigh that run right up into the hip - the rectus femoris. Rest the bar on your thighs. Floor flyes at the cable are really a lost gem, nothing gives a better pec isolation. Lower the body to a full squat position. Drop your head between shoulders and extend arms forward. Contract your abs in the position as hard as possible until they cramp. Vince Gironda’s Impact on Bodybuilding. These are difficult to do properly and so the sternum chinup was not a typical beginner exercise in Vince’s program - it was something to work up to. Keep your knees slightly bent throughout the movement. The Gironda System is an extremely advanced size building protocol that Vince himself referred to as the “honest workout” due to its humbling effect on even the most conditioned of athletes. TR. Bodybuilding secrets. You literally DRAG the bar along your body - you do NOT curl the bar out in a wide arc. Keep your knees slightly bent throughout the movement. With these exercises, you leave your ego at the door and master the form, the concentration, the contraction of the muscle first before you even think about progressive overload with added weight. Vince had a lot of favorites. This was one of the controversial Gironda exercises). Of all Vince’s techniques, the 8 sets of 8 program was his favorite for the advanced bodybuilder. All energy moving the bar should be generated from the shoulder muscles. FOREARMS: wrist curls with an extra “trick” - roll the bar completely down into the fingertips. He sometimes has me drag it up the torso or drag it up the pillars of a squat rack for a little more control. No V-dipping bars in your gym? This is your starting position. It’s worthless unless you do them to the neck!” exclaimed the Iron Guru. 6x6 Bodybuilding Workouts. You have to pull all the way up and touch your CHEST to the bar!.” “Squats spread the hips and give you a big ass! Gironda preferred this exercise because he said it developed the low pec line - which is the lower and outer section of the pectorals which defines the lower border and gives the pecs a “flare”, respectively. Now raise your body to a 3/4 squat position. Vince said that he measured Wolford’s thighs and found his upper thigh, and his middle thigh to be the same measurement. It’s ultra strict and creates a contraction so strong, it almost feels like your biceps are cramping. It’s important to note that this is pure bodybuilding and physique development we are talking about. As you curl the bar up let your wrist bend back so that your palms face the ceiling. Hold a barbell across your front delts like in the front squat position. Thanks for sharing your training experiences. Exercises to Avoid in Your 8x8 Routine. Reveals Drug-free The key is to draw your elbows BACK and allow the bar to slide right up along your body, almost touching your thighs, hips, stomach and chest as you curl it up. His unique and highly-effective workout principles attracted masses of aspiring and established bodybuilding champions, and even movies stars.Vince Gironda was a Golden Era original, and his influence is still felt to this day. With Gironda's routine, technical failure is failure. Now slowly lower the bar until it touches your thighs back in the starting position. Of course, the big guys would always laugh, until they realized they had to do those reps Vince’s way: complete isolation so only the bicep does the work. All you need is the wide grip parallel bars. Flex triceps as hard as you can at the top of the movement. One of the best damn posts that I've read in a while. Knees should be bent about 35 degrees. Conventional chin up style is to pull just until your chin is over the bar and keeping your body more or less vertical. But one thing I learned from Vince that has been priceless - solid gold - that I still use to this day, was his philosophy on selecting and performing exercises. As you begin to pull the weight back, raise your head and pull your shoulder back and move your shoulder blades toward your hips. ! Stand on a wood block – usually about 4 inches high. I picked this exercise up from the late Vince Gironda. Origins of the Vince Gironda 8×8 Workout.
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