The Training Methods of Vince Gironda

Vince Gironda: Free Weights Only

Vince Gironda rarely tolerated machine work.

The coordinated function of the body to lift, balance and manipulate free weights is a holistic effort.

He called barbells his "magic wands".

The Three Changes of Vince Gironda

The first and immediate body change when you work a muscle is that the actual electrical conductivity of the muscle neuron increases causing a stronger contraction.

That’s why you’re stronger on the second set than on the first.

Second change is increased blood flow.

Finally, the metabolism kicks into a positive nitrogen balance.

Vince Gironda: No Situps

Vince would dump any bodybuilding student he saw jogging, doing aerobics or sit-ups.

Building Up Your Serratus Magnus by Vince Gironda

According to Vince, "The serratus magnus muscles are the jewel-like muscles of your chest - they add width to the chest, shape, muscular definition - as well as classic beauty. Without well-defined seratus you will never make it in IFBB competition."

The best exercise for isolating the serratus magnus, according to Vince Gironda, is to hang a heavy weight around the waist and perform the top or round back contracted position of the dip.

You must use a weight that is too heavy to dip with.

Step up on a box for the top part of the dip and lower yourself. Use a thirty two inch wide grip and perform after pec work.

The Most Effective Waist Routine I Know by Rick Wayne

Here is a very sensible waist routine that Rick Wayne used to beat Franco Columbu for best abdominals in the Mr. World contest.

Rick had an injured back and developed the following routine to work around his back injury. He used three exercises; cramp sit-ups, side bends and leg raises.

The cramp sit-ups were half sit-ups with great concentration and tensing. Vince Gironda taught a similar method. These were done for 10 to 15 reps as part of a tri-set.

Side bends were done withouit weights but with great concentration and tensing for 15 reps as part 2 of the tri-set.

Chinning bar leg raises were done as the third part of the tri-set for 15 reps.

Three tri-sets were performed with the idea of working up to five. Start with one tri-set, after four workouts move up to two tri-sets.

You will notice these are low rep exercises. Rick Wayne felt the waistline should be worked in the same fashion as any other muscle groups. He was not a fan of high rep waist work.

In The Store

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Steve Davis The Magic of Symmetry
Larry Scott My Photo Album
Larry Scott My Photo Album
Larry Scott How I Built My 20-Inch Arms
Larry Scott How I Built My 20-Inch Arms
Gironda Talks! Audio Seminar
Gironda Talks! Audio Seminar
6 Week Abdominal Course
6 Week Abdominal Course
10-8-6-15
10-8-6-15

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