Vince would dump any bodybuilding student he saw jogging, doing aerobics or sit-ups.
The Training Methods of 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.
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.
Amazing how many people have bad things to say about Vince, his gym, equipment and concepts, but NEVER have had or will have any kind of physique! Jealousy?
These "arm-chair experts" are the worst!
Red Lerille said, that when he first saw Vince compete he was astonished to see a human being without skin!
He ordered all of Vince’s courses and said how Vince was way ahead of everyone when it comes to bodybuilding.
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.