Vince Gironda's Exercises For Complete Muscle Isolation

I have followed your writings for many years and abide by your advanced and sensible principles. I will always be a strong supporter of your views and training methods.

Please send me a list of all the exercise you recommend for complete muscle isolation. Also I want to know if you have any new courses on the marked.

My isolation exercises are as follows:

Please read all my courses so that you will know best how to formulate and design your workouts for top results. I have just completed three new courses which divulge some new thoughts on musclebuilding.

VINCE GIRONDA’S EXERCISES FOR COMPLETE MUSCLE ISOLATION

ABDOMEN

Bent knee leg raise; abdominal hip roll; frog sit-up; concentric double-up; overhead leg raise; isometric body float; abdominal-squeeze.

PECTORAL

Broad movement

Wide and middle Dip slide; flat bench d.b. press; bent arm flat bench d.b. fly.

High Pectoral

Incline d.b. press; neck press; bent arm incline d.b. fly; incline pulley fly (cleft)

Low Pectoral

(Feet forward and down slightly) wide dip; incline d.b. press; decline d.b. fly; double circle pulley fly; standing double cable pull down.

LATISSIMUS DORSI

Hand-over-hand pull up to chest; two hand thumb up pull up; shoulder width roll up; wide two hand pull up to chest (also behind neck); long pull with arched back; arched back pull down; seated arched back short pull; 90 short pull (racing drive).

TERES MAJOR

Straight bar concave pull down; short pull concave row.

HIGH BACK

D.b. supine lateral row on incline (flat and incline); d.b. high bench power pull.

LOW BACK

Hyper extension.

DELTOID

Front Head

Lateral raise (seated and standing); full lateral Scott press; behind neck seated military press; front machine press.

Lateral Head

Upright row; two arm d.b. swing; supine and prone incline lateral.

Rear

90° bent over lateral raise; prone incline d.b. raise

TRICEPS

Low

Push down (elbows back and wide) for inside middle belly; flat bench b.b. bent arm pull-over (middle); kneeling 45° rope pull; two hand d.b. pull-over (profile of triceps)

Outer

90° rope pull (fencer’s lunge)

High

Nautilus push down; reverse dips; reverse push up; short pull kick back

BICEPS

Low - Middle

Preached b.b. and d.b.; for middle belly - b.b. body drag; thumb up twist; (middle) d.b. seated power curls; alternate d.b. incline curls (middle).

High

Spider curls; one arm seated concentration curls; two hand behind neck cable pull.

FOREARM

Zottman curls; b.b. reverse body drag; preached forearm biceps curl; alternate thumb up curl; flat bench and incline; b.b. wrist curl; b.b knuckle up curl (reverse wrist curl).

Comments 

 
#1 2015-02-09 15:19
Could you please explain how to perform the "isometric body float" exercise sounds like it would cause an intense contraction.
 
 
#2 2015-09-25 08:32
look up the exercise Dragon Flags it's that exercise except i imagine vince held onto the back of the bench the sides or very very unlikely had handles, it's called a fl;oat for obvious reasons you don't ever go all the way down and it is without a doubt a advanced movement only for those who have strong abs and preferably Don't have heavy legs.
 
 
#3 2016-09-23 14:10
What is the Dip Slide?
 

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