The Training Methods of Vince Gironda

Seated Laterals For Side Deltoids

Vince, I can't seem to feel my side head of the delt work when I do standing lateral raises. I try turning the wrists but as the weights get heavier, I don't seem to be able to isolate the side head. Any suggestions?

I recommend you do the lateral raise seated. This is my version of one of the fastest developers of the outside head of the deltoid. This movement cups the lateral strand and brings it to prominence.

Here is how to perform this great movement.

Sit on the end of a flat workout bench with a dumbbell in each hand. Lean forward from the hips and touch both ends of the dumbbells together under the thighs; always touch all four bells under the legs and keep the upper body in the proper position to keep the stress on the lateral head.

Hold your forward position of your body as you raise the dumbbells upward to head height. When the dumbbells reach head height or the top of the movement, be sure the back of each bell is higher than the front. This insures the side or lateral strand of receiving maximum stimulation. Try four sets of 8-12 reps, with no more than 30 seconds rest between sets.

(Musclemag Magazine October 1988)

Vince Gironda Dips

Wide Grip Dips 

For those of you who are not familiar with this exercise I will explain it as Vince Gironda describes in his course "The Vince Gironda Workout Bulletin."

(IronMan Magazine Jan 1977 Vol. 36 No. 2)

Vince Gironda Dips

Use a parallel bar set up which permits you to have a spacing of 33" wide. Remember that the elbows must be wide and straight out from the shoulders. The head is down chin on chest and the back rounded forward. The feet are under the face or slightly in front. Dip as far down as possible and return as high as you can.

Gironda Dips

Never change this position as this isolates the pectoral muscle and does not bring the triceps into play as in the elbows back style.

Larry Scott Vince Gironda Dips

How To Train For Biceps Peak

Vince GirondaI am 14 years old and have been lifting weights for about a year and a half. I have a training problem with my bleep peaks.

Arnold Schwarzenegger said in a recent issue of Muscle Builder, "If you have a lack for bicep peak you should do concentration curls and dumbbell curls with a twist of your wrist at the top of each curl." But every time I try curls of this kind it hurts my wrist so much that I can only do 3 or 4 reps. Even my calves are bigger than my biceps

Do you think the advice is good or bad?

Any training tips you can give me will be deeply appreciated.

Specialization on biceps should include 4 different exercise's (each for a different aspect of the bicep); 3 sets of 8 reps, followed by forearm work. Also, this routine should be at the end of your workout.

(Musclemag Magazine March 1982)

How To Train Abdominals At Home

Vince, I do not have access to a gym as I live in the country and have no car. I do have a barbell and dumbbell set. I was wondering if you could give me exercises for my abs I can do at home. Any suggestions would be greatly appreciated.

Most ab exercises you can do in a gym can be done at home. Crunches are probably the single best exercise and you can do them on the floor.

Knee-ins can also be done on the floor or even on your bed The mattress makes it comfortable to do Knee pull-ins can be done seated on a chair or a bench. Abdominal vacuums can be done as well. Train your abs as you would any other muscle.

Reduce fat around your waist with diet but build the abs as you would any other muscle.

(Musclemag Magazine October 1988 )

Vince Gironda Wide Grip Neck Presses

Another Gironda favorite was wide-grip neck presses.

Essentially, a bench press but with a wider-than-shoulder width grip on the bar, but instead of the bar being lowered to the lower or middle of the pec area, it is lowered to the base of the neck.

Many people don't do this exercise because it's much more difficult to handle heavier weights compared to a standard bench press, but the movement involves much more pec than shoulder and is extremely effective.

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