The Training Methods of Vince Gironda

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.

Vince Gironda & Steve Davis Lateral Raise for Shoulder Width

Vince Gironda & Steve Davis Lateral Raise for Shoulder Width

No matter what your shoulder width, deltoids cannot be over developed.

Advanced lateral raise instruction from the Steve Davis "New Breed" bodybuilding courses.

Don Peters Alternate Calf Heel Raise

Don Peters Alternate Calf Heel Raise

This exercise calls for weight belt with a heavy dumbbell hung between the legs, and a 3-1/2 inch to 4 inch calf block.

In The Store

Vince Gironda Seminar
Vince Gironda Seminar
The Vince Gironda Collection
The Vince Gironda Collection
Secrets Of Definition
Secrets Of Definition
Larry Scott Arms That Stun
Larry Scott Arms That Stun
6 Week Bulk Course
6 Week Bulk Course

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