The Training Methods of Vince Gironda

Can You Lose Fat And Gain Muscle At The Same Time?

Lose Fat And Gain MuscleI am 21 years old and have been training for quite a while. I love bodybuilding. It's definitely my number one sport.

My goal is to have a physique like Lee Labrada's. We have almost the same size measurements, except that I weigh a soft 200 pounds, while Lee weighs 185 pounds of pure muscle.

What would be the best way to lose my excess fat and still gain muscle at the same time? I want to weigh a solid 185 like Lee. Most importantly, what is the best training method?

My friends say, I should train six days a week, while in the magazines they say to train three days a week. Can you please lead me in the right direction?

Firstly, just because you are the same height as Lee Labrada, and weigh the same, doesn't mean you'll look like Lee, unless you have identical proportions to him. If you do, you should be a top professional and winning pro shows. Don't expect to look like Lee just because you get your weight down to 185 pounds.

As to the best training method to lose fat and gain muscle, I suggest you utilize my Four Sides to a Muscle course, using four exercises per muscle group, for four sets each. Keep the reps down in a 10-8-6-15 format. I suggest you rest only 45 seconds between sets. Train each muscle group twice a week. Train four days a week, splitting your body in two.

How To Develop Split Pecs?

Franco ColumboI would like to know how to develop a split between my upper and lower pecs like Franco Columbu, the former Mr. Olympia? I saw a photo of him in a magazine and it really freaked me out to see that deep groove between his pecs. How did he develop it? How can I develop a split like Franco's?

It is purely a genetic thing.

Some people have diamond-shaped calves, some don't.

Some have peaked biceps, some don't.

Some can develop a split between their pecs, as Franco did. Most cannot. This is purely a case of either you have it or you don't.

Personally, I think it looks ugly. Why would you want ugly pecs?

The Hollywood Abs Training System

The Hollywood Abs Training SystemI am getting my abdominals into rock-hard, punchproof shape by following what is called the Hollywood Abs Training System.

I'm doing exercises like the butterfly crunch, reverse butterfly crunch, vertical ergonomic crunches and a variation with a twisting crunch added. It's like doing one big triset with each movement taken to absolute failure.

The only trouble is that I am feeling the butterfly and reverse crunches in my hips more than my abs. Other than that I think the program is great for reducing the fatty overhang.

What's the skinny on the crunches anyway?

When performing any of the trunk and hip-rolling motions that you describe (crunches etc.), the most important factor involved is to keep the small of the back in constant contact with the bench or floor you are lying on. As soon as you arch your back, you will notice that the stress on the rectus is relieved, and the work load is shifted to the psoas muscles.

These psoas muscles, by the way, attach to the upper thigh bones and both sides of the spine. Their function is to pull the upper body to a sitting position. In the leg raises or vertical ergonomic crunches as you call them they pull the legs up. Also the psoas muscles help to stabilize the hips and trunk when a weight is held overhead or upon the shoulders.

The rectus abdominus has a very simple function. This muscle attaches to the pelvic basin and the sternum and shortens the distance between these two points.

Abdominal work, contrary to popular opinion, does not produce localized or spot reducing. Only nutrition produces fat loss. So do not labor under the delusion that abdominal work will cause a subcutaneous fat loss. However, minimum rest between sets is a must because rapid heart and lung action is very important to emulsify fat.

My observation in the gym is that very few bodybuilders ever break a sweat. They sometimes rest as long as five minutes between sets. This type of workout tempo is too slow to produce definition.

Its a good thing you are not doing full situps because this seemingly deceptive abdominal exercise is not a rectus abdominal exercise at all. Its function is to help stabilize the trunk by static contraction. The psoas major, minor, and quadratus lumborum perform the work by pulling the body up.

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