The Vince Gironda Exercises

The following is a list of what Vince Gironda considered the best
exercise for each muscle group and that all other exercises were
only substitutes or variations.

Shoulders

Lateral Raise. Most bodybuilders have over developed front delts
from doing the bench press, and overhead press, but it's the side
or lateral part of the delt that really creates shoulder width.
The lateral raise builds the side delt and sculpts wide shoulders.

Chest

Dips on a parallel bar that is 33" wide, if it is not you will not
receive the intended benefit from this movement. Anything wider
or narrower will not work the pecs as desired. The most important
execution of the movement is in the elbows: They must be wide and
straight out from the shoulders. The head has to be in a down
position with the chin resting on the upper chest and the back
should be rounded forward.

Back

Lat Pulls. In order for this movement to produce the intended
results you must use a pulley that is 6' off the ground. Most
lat machines and triceps machines are too high to get the
desired results. If you do not have access to a machine or
facility with a pulley 6' off the ground you can use a regular
lat machine but it will not be the same

Triceps

Triceps rope pulldown. Reach back over your head and grab the
ends of a knotted rope attached to the pulley and cable. With
the elbows and head resting on the bench, pull to arms length
and lockout. When you let the rope back to the starting
position make certain your hands touch the upper back.

Biceps

Vince Gironda Barbell curl. Start by resting your elbows on
your pelvis or hip bones and your body inclined with head and
shoulders in back of the hips. As the barbell is curled the
first 10 or 12 inches start moving the body, head and
shoulders, forward until your body is in erect position.
Then as you continue to curl the barbell incline your body,
head and shoulders, forward and complete the movement with a
forceful contraction of the biceps. Now reverse the sequence
as you lower the barbell to the starting position. It should
take you about 6 seconds to perform one curl.

Thighs

Thigh squat. "But I thought Vince was opposed to squats?" He
was, at least the way one would normally perform the movement.
Start the movement as you would a front squat, with the bar
high on the chest resting on the front of the delts. Place
your heels about 12 inches wide and on a 2 x 4. From this
position begin your descent but keep your hips forward and
under your shoulders at all times. As you rise up, the hips
move forward until they are well out in front of the body.
In the top position your knees should remain bent and your
hips out in front of your shoulders and your shoulders over
your heels.

Calves

Calf raise. For this movement, it will be assumed you have
access to a standing calf machine. If you do not you can use
a belt and chain and hang a dumbbell between your knees.
Place the ball of your feet and toes on a block 3" tall.
Feet are to be placed parallel, 4 inches apart. Keep your
knees slightly bent throughout the movement. As you rise up
on your toes, bring your heels together and place the full
load on your big toe and the toe next to it. Contract
forcefully and lower all the way down for a full stretch.

Abdominals

Frog sit ups. Lie flat on your back and draw your heels up
under your hips wide and out to the sides like a frog.
Place your hands with a barbell plate behind your head.
Curl the head down with the chin to the chest as the
shoulders round forward curling the upper body until
only the small of the back remains in contact with the
floor.

The Workout and Nutrition Secrets of Vince Gironda

Learn what Vince had to say about steroid use, training,
nutrition, and supplements and much more of his remarkable
insight and knowledge.

Vince's programs were known for producing the fastest
muscle building results in the shortest period of time.
Learn Vince's best known training programs, some of his
little known programs, and some of his forgotten methods.

Go to Vince Gironda

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