Gaining Massive Triceps and Biceps

Arm Wrestling Training With Vince Gironda

I would like to get into arm wrestling (Petaluma style). Are there any exercises I could do to prepare for this? I am 5'5", 145 lbs. My right arm measured relaxed is as follows: 7" wrist, 12" forearm, 12" biceps. One of the instructors where I train is Tommy Kono. He tells me there is little I can do, except to keep wrist wrestling as much as possible. He said its all bicep and deltoid power. I thought it was all forearm and wrist. What is your opinion?

I noticed that most of the winners are masons, carpenters, truck drivers, machine operators, etc., so should I do high sets and reps or something like three sets of three reps with heavy weights?

What about tearing newspapers, squeezing rubber balls, hand grips, pinch grip plates, etc.?

I am starting to get a sore elbow from arm wrestling. How can I get rid of this pain? I have seen a nutritionist and she gave me a bottle of Sonne's No.2 Calphonite liquid which contains (each tablespoon) Calcium - 160 mgs. Phosphorus - 124 mgs. Manganese Gluconate - 100 mgs. Magnesium Gluconate - 35 mg.

It seems to help a little, but not much. I talked to Mitsuo Kawashima, owner of MITS' Health Studio. He told me to military press with palms facing me (like at the end of a two-arm barbell curl). MITS and Jack Dillinger were the best of friends long ago. He told me some of the "old timers" would press, even bench press like this. This is supposed to strengthen the area around the elbow and triceps.

So, there you have it. I consulted the best weightlifting instructor in Hawaii, the best bodybuilding it or in Hawaii, and a very rimed nutritionist in Hawaii. Since you are the best there is in California, please give me your thoughts. If it is all right with you, I will discuss your advice with the people that I have talked to.

Thank you for your time and trouble.

P.S. Are there any places in California where people arm wrestle on a regular basis? I hope to be in California soon, maybe in October.

Take 200 mg. Manganese every three hours for three days (72 hours). You have Tendonitis (Tennis Elbow) and need Sound Wave treatments.

In order to strengthen the muscles needed to perform this feat you must rig up a pulley to pull the same pull as you use when wrist wrestling. I would advise you to practice the first part of the movement (fast explosive). This is where the contest is won. You must get the jump on your adversary. Stronger men can lose if they are not aware of this trick.

Your nutritionist is good! She knows that tendon problems are lack of, or not enough, minerals, particularly manganese.

Strength is built with low reps!

Wrist wrestling involves pectoral, biceps and front deltoid power.

If you want to be a great wrist wrestler, don't waste your time on tearing newspapers, squeezing rubber balls, hand grips or pinch grip plates.

(Musclemag Vol 2 issue 1)

Vince Gironda Barbell Curls

As I remember there were NO e-z curl bars allowed at Vince's. He said they train the forearms and brachialis - not the biceps. He used a straight bar, with a thumb under grip, slightly wider than shoulder width (so at the top the pinky was just outside the shoulder).

Vince Gironda Triceps Kickbacks

Vince's Kickbacks were performed by bending forward in half at the waist. Holding a dumbbell in each hand you simply straightened your arms so that the tension was at lockout—with your arms straight—behind you. If you bend forward far enough these are hard—especially if used in conjunction with another movement. You have to get the feel for the right angles or it won't stress the muscles.

Larry Scott Preacher Curling Machine

Larry Scott using a preacher curling machine. Vince felt it worked the forearms to a greater advantage.

Larry Scott Preacher Curling Machine

Vince Gironda On One Arm Exercises

"You mentioned, in your Canadian seminar, the bit about one-armed exercises being inferior to growth. However, I noticed you doing SOME one-arm exercises years ago. It appeared you were doing them in, let’s say, a "negative" style; controlling the lowering with slow, concentrated effort. Am I right and did you get results from this?"

Vince: "One-arms stink unless you are genetically superior! Serge Nubret just does one-arm DB curls for biceps and that’s all! Almost a concentration curl. He doesn’t need anything else. When he shows a preacher curl in a seminar – that’s just for the troops to show them HOW it is done."

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