The Training Methods of Vince Gironda

Invoking Nerve Force for Muscle Development

I observe many people at the gym doing one arm exercises, one leg exercises, and one back exercises where they just work one side of the body or the other.

These are not bad exercises but, simply doing one arm or one leg or one side of the chest or one side of the body doesn’t implement nerve force.

And of course, this is why Vince was so far ahead of everyone else, he knew that in order to activate nerve force, both sides of the body must be worked simultaneously.

One arm exercises or one calf exercises or one shoulder exercises are just shaping movements to shape the muscle. They don’t invoke nerve force and when you don’t invoke nerve force then you can’t have growth.

Keep that in mind because I see a lot of people doing that and it is very difficult to tell them the exercises they are performing are erroneous and they’re not going to produce any growth, just shape.

An Effective Bodybuilding Training Split

Monday & Thursday – Upper body workout (Chest, Back, Shoulders, Biceps & Triceps)

Tuesday & Friday – Lower body workout (Forearms, Thighs, Inner Thighs, Hamstrings, & Calves)

6 sets of 6 reps or 8 sets of 8 reps or 4 sets of 12 reps

- Workout for 30 – 40 minutes

- One exercise per body part

- Change exercise every 2 to 3 weeks

- 15 seconds rest between each set

- Muscles worked with intensity should be rested for 72 hours

For those who cannot do a split routine or are pushed for time, you can try working out the whole body for one hour twice a week.

Bodybuilding Posing

The idea behind posing is to create effect and illusion.

NEVER LOOK THE CAMERA STRAIGHT IN THE EYE. The same goes for the audience. Look just above them or a little off to the side. Lift the head a little more. Learn to be more dramatic. Your posing should be approached like a PERFORMANCE.

Contests are shows. It's showbiz, whether you like it or not.

Promoters today are just starting to pick up on this again. Be dramatic, heroic, even slightly arrogant in some of your side and three-quarter poses. Tilting the chin up creates better lighting for the face and the upper tie-in of the TOP of your body.

For instance, on a three-quarter shot, the head looks up at a slight tilt and then over the shoulder – DRAMATICALLY – and it SLENDERIZES the Sternocleido Mastoids of the neck to make your shoulders appear broader.

I repeat: what's going on up there on stage IS drama. Play it up.

Overcoming Bodybuilding Sticking Points

I well know that none can train exclusively on a concentrated program for too long because the time will surely come when it will cease to get further results.

Some term this the "sticking-point" others call it "staleness" whereas I term it over-taxing the nerves and muscles.

I have found three weeks of concentrated training to be about enough, and the point at which most bodybuilders become bored and stale. And at this point, after three weeks of hard training, I find that one week of rest to be much better than would a change of program, because the softening up of muscle tissue allows for renewed energy by the storing up of vitality and re-stimulation to muscles for the resumption of training.

Rest is nature's method of restoring the nerves and whole body. Surely, this is logical. If anyone robs himself of needed rest and allows his enthusiasm to govern him, he then continues on nerve force which will soon prove detrimental for muscle-growth.

And if one cares to go into precise physiological technicalities he will readily find that the nerves need rest more than do the muscles.

Muscles over bad nerves soon become weaker under the power of mis-directed nerve force. Far too many gymnasium instructors fail to recognize the need of relaxation for the central nervous system, which I feel controls either growth or shrinkage of musculature.

That is why I emphatically advice the application of real hard training, three times or oftener every week for three weeks, only and to then follow with a lay-off of one whole week so as to recuperate and give the muscles and tissues a chance to grow – and they will grow!

The Genetic Superior Bodybuilder

They rest better - they have deep, profound sleep and they have such little stress that their minds can completely turn off after their workout and they can go right down in an ALPHA STATE AGAIN. They could almost sleep during a workout.

The first thing I noticed about them is that they digest their food better. They do all the things naturally that science says to do. That nature says to do.

They get through a workout and take a nap. (Refer to Dr. Carlin Venus and his comments on legendary Chuck Ahrens and some of the pre-steroid behemoths of strength and size).

Pay attention! The body triggers a growth mechanism during sleep. That's why you're supposed to take Arginine-Ornithine (amino acids). I not only take those before sleep, but phosphorus-free calcium. The amino, Tryptophan works in conjunction also. It's another amino you have to take because it isn't produced to any great degree in the body.

These are INCREDIBLE things to trigger growth. You know as far as some of the others think - if they even know this - you trigger the growth mechanism with INTENSE EFFORT, but there's more. Much more to it than that!

I'm researching a lot more on sleep and these mechanisms for my book. As far as I'm concerned it hasn't been researched enough - not from a bodybuilder's standpoint.

Sleep is a powerful growth mechanism TRIGGER. Particularly after workouts. And there's always protein-feeding; amino acids and protein at this time.

The proteins simply supply the material to grow on during this process. Look at Tryptophan again. It kicks in Serotonin in the brain. It enhances and triggers the sleep process. By the way, I don't take isolated ARGININE & ORNITHINE. I TAKE A COMPLETE AMINO (complex). Then I take several other aminos, I take one amino that's worth $70.00 for 240 grams!

It's a hospital-orientated product. Hospital quality. I take it every time I eat. I take enormous quantities of digestive aids. This is also necessary because I was never a genetic superior and as I've said, they digest their food more efficiently.

Lack of stress is one of the main reasons they have a better flow of digestive juices. It all goes back to stress. If Bob Hoffman ever said anything, his comment, "The first asset to health is tranquillity". Because he had all these genetic superiors around him, like Grimek, he could observe.

He must've done some real observing because that is a very heavy statement.

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