The Training Methods of Vince Gironda

Vince Gironda Hanging Ring Flyes

Vince Gironda Hanging Ring Flyes

Vince Gironda Hanging Ring Flyes

This is a very distinct exercise to add muscle mass in the pectoral muscle and was widely used by the former Mr. Olympia Larry Scott while training in Vince 's Gym.

It is worth noting that this exercise has a fairly high level of difficulty, so it is recommended only for individuals who have good physical ability and a solid strength base.

It is perfectly possible to understand the correct technique to use observing the illustration above , but if this is the first time trying the movement, I recommend you start with your knees on the ground in order to reduce the degree of difficulty. Then you can move on to setting feet on the floor or on top of a bench as you gain more strength.

You can set up the necessary structure to perform this exercise with a TRX system or assembling chains with handles on a Smith machine , for example.

Note : When placing your feet on a higher platform it will enable more upper chest. If you put your feet on the ground it will put more strain on the lower chest.

Vince Gironda V-Bar Dips

Vince Gironda V-Bar Dips

This type of movement mainly works the chest, in a slightly different variation of other movements for the pectorals.

The main difference here is the type of grip used. In this case your palms are facing outward instead of inward and thumbs are pointing backwards. In this exercise, the distance between the thumbs should be approximately 82 cm. This is the kind of grip more comfortable to use and is also puts less tension on the biceps.

With your arms straight and elbows fixed, put your chin against your chest and place your feet in vertical slightly ahead of your abdominals. Your posture should resemble an Arab sword. Relax your abdominals and take a deep breath.

Start your body down slowly, moving your elbows while they remain aligned with the shoulder joints.

Dip down until the exterior of your pectorals is 7.5 cm from uour hands. If you do not have the strength or flexibility to make the movement on the V bar as described above, then perform them with a reduced range of motion within your capabilities.

From the initial top position, you can start down only about 2.5 cm and then go back up to the starting position. Your goal will be to try to get down a little bit more each workout until you can perform the full exercise.

Vince Gironda Prone-Dumbbell Rowing

Vince Gironda Prone-Dumbbell Rowing

This is one of the best moves to work your back, especially the large dorsal muscles and trapezoids.

This exercise was created by Vince Gironda and is very strict technical execution and a bit complex. The first thing to do before starting to perform this variation of rowing with dumbbells is to find a bench with sufficient height to allow the descent of the dumbbells up and down without them touching the ground at all.

Start the movement by taking the dumbbells with your arms straight down and knuckles pointing forward. From this position, pull the dumbbells up while keeping your elbows 90° to your trunk.

As the upper arms and elbows are aligned with the joints of the shoulders and the forearms are perfectly upright, arch up the head and legs from the bench surface and arching the back up so that belly just keeps in touch with the bench. At the same time tighten the shoulder blades up against one another.

It should be kept in this position for two seconds and then holding the weights in the maximum contraction position of movement. Return the dumbbells to the starting position and repeat the movement.

Advising the Mature Bodybuilder by Vince Gironda

I am often asked about the age factor. How important is it? Are muscle gains impossible after age 40? To tell you the truth, I never think of age much. I do not acknowledge my own age as being anything unusual. I personally see an advantage in every year I gain chronologically. What you lose on the swings you gain on the merry-go-round. For example, I find that definition is easier to maintain as you grow older.

In an era when promoters were holding "over 35" contests, because bodybuilders over that age were considered too old to compete successfully with the younger set, I was entering the Mr. Universe contest in England at the age of 46. All the other contestants were around half my age but I felt like a kid. I have always trained as though I were young, and if anyone asks my age I just glare at them. If I told them, it would be like offering an excuse.

I have been active in bodybuilding since my youth. I still love working out. I thrill at strenuous exercise, pulling, pushing, curling - the very thought of it, even after all these years, gives me a flush of excitement.

But if you haven't been involved in formal exercise for a while, it goes without saying that you should get your physician's endorsement. And however frisky you feel, please start into your workouts slowly. Keep the weights light and allow your body to adapt to the workload in its own time.

The first thing to accept, once you are really into your training, is that you do not need to take a maximum workout every day. Your biorhythm (energy) levels differ from day to day, and you may have abundant energy during a particular workout. Do not train endlessly even if you feel fresh and bursting with vitality. A long workout, even if you feel you just do not want it to end, is counterproductive. Conversely, two individual, short workouts can be very productive.

It is most important that the older bodybuilder endeavor to keep his or her training on schedule. Regularity in living habits will help you to maintain maximum energy. Eat at the same times each day, work out at the same time, relax at the same hour each day. Your body will set its internal clock after a short time, and as you pass from phase to phase your mind and body will be prepared to meet its obligations.

How To Build Massive Deltoids

How To Build Massive Deltoids

You can build a beautiful set of deltoids using nothing but dumbbells. In fact, deltoids thrive on dumbbells alone.

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The Vince Gironda File I
The Sissy Squat
The Sissy Squat
The Fat Of The Land
The Fat Of The Land
Steve Davis Achieving Total Muscularity
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Frank Zane Secrets of Advanced Bodybuilding
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