The Training Methods of Vince Gironda

Calf Training With Vince Gironda

If your calves aren't getting larger, I'd suggest training them on a three-day cycle. Do a heavy workout the first day, a short pumping session the next and rest them completely the third day.

A pump day like this actually stimulates recovery, because it forces blood into the muscle and pushes waste products out.

Generally speaking, calves require more reps than any other muscle due to their greater number of muscle fibers. The biceps have about 40,000 muscle fibers, but the calf has more than 1.2 million fibers.

I've noticed that bodybuilders with great calves - such as Steve Reeves - would invariably get up on their toes like ballet dancers and would also stretch their heels well below their toes. I believe that you should be able to touch your heels to the floor when your toes are on a four-inch block.

And you should also be able to fully get up on your toes.

I see too many bodybuilders working their calves by doing partial reps while wearing shoes. You have to work the calves barefooted with your toes on a rubber pad that rests on the block. And you have to use an exaggerated range of motion on all of your movements.

That's the only way to build your calves efficiently.

Overtraining? Vince Gironda Explains

All bodybuilders have looked in the mirror during a workout and noticed that they were getting a terrific pump in a particular muscle group. Usually this is encouraging, so you continue to train that bodypart.

But after a certain point, you notice that the pump is suddenly gone. Then you should remember the last set on which you still retained the pump. That's the set you should have quit on.

If you do too many sets, the body goes into shock. It does that to protect itself from injury. If you could continue to pump a muscle, you'd rupture capillaries and injure yourself. That's why your pump goes down. In other words, the loss of pump (over-tonus) is caused by overtraining.

Over-tonus also occurs in cases of generalized overtraining, when the muscles begin to slowly shrink, regardless of how much you train them (or probably because of how much you train them).

I think that anything over 8-10 total sets per bodypart will eventually lead to overtraining and overtonus.

Vince Gironda, Running & Bodybuilding

As far as I'm concerned, running and bodybuilding are not compatible. From a bodybuilding standpoint, distance runners are overtrained as a result of the thousands upon thousands of reps (i.e. footsteps) of each workout.

Overtraining destroys male hormones, and without male hormones it's impossible to build muscle tissue. So why bodybuild and run? It's counterproductive.

All of my nutritional programs are designed to increase male hormone. That's why I recommend eating so many eggs every day, and that's why I recommend eating first-class protein every two or three hours.

This puts you into positive nitrogen balance and stimulates male hormone production. And with a good diet and correct training, you gain muscle mass.

Running only destroys everything you do in the gym and at the dinner table to build up your muscles.

The Amazing Secret To Huge Biceps By Larry Scott

Scott curls are the best exercise for building biceps I have ever seen. I am going to take the liberty of calling them Scott curls even though I didn't invent the exercise. Over the years however, I have perfected the design of this little bench to where it is as close to perfection as anything I have been able to achieve.

When it's designed correctly it's great. If not, it's lousy. The normal flat faced bench is not very good for biceps work. There are many exercises that will do a better job. But let's assume you have a well designed bench with at least a convex face. The key to this exercise working its charm requires a few specifics.

The Gironda Perfect Curl

The late, Vince Gironda, the originator of the Perfect Curl (or complete curl) described how to do it in the following manner.

The first part of "The Perfect Curl" (using a straight bar and a shoulder width hand spacing) begins with the elbows resting on the pelvis or hip bones with the arms hanging straight and the upper torso inclined with the head and shoulders just back of the hips.

This particular starting position will actively stimulate the lower insertion of the biceps as the barbell is curled upward the first 10-12 inches.

The second part of "The Perfect Curl" kicks in as the barbell is continuing to be curled upward and the upper torso (head and shoulders) begins to travel forward to an erect (or vertical) position. This part of the curl involves the belly of the

The third part of "The Perfect Curl" concludes with the upper torso (head and shoulders) moving slightly forward from an erect (or vertical) position and the bar is curled upward to completion. When the torso is slightly forward from vertical at the completion of the upward phase of the curl it creates a maximum peak contraction in the biceps.

Cramp the barbell into the top curl position and contract the biceps for all they are worth for a second and then reverse the procedure as you lower the barbell to the starting position.

This completes one rep!

Each rep should take approximately 6 seconds to complete.

Always use poundage that you can handle in the form described above, perhaps with about 60 percent of your maximum single barbell curl.

Vince suggested doing one of the following sets and reps schemes; 6 sets of 6 reps, or 8 sets of 8 reps and finally 10 sets of 10 reps.

Rest-pause, 20-30 seconds between each set of the chosen set and rep scheme.

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