Knees should be bent about 35 degrees. Please enter the letter "f" in the field below: Subscribe to Tom's FREE Bodybuilding Secrets E-zine, How To The weight? Wanted to follow up on the hand spacing issue for anyone that may be experiencing the same pain... Widening the grip helped a lot. Not many of today’s young trainees know of Vince Gironda. Two of Gironda’s favorite exercises, which are also mine, were dips and chin-ups. Vince Gironda was a sculptor. Periodization. Conventional chin up style is to pull just until your chin is over the bar and keeping your body more or less vertical. Hold a barbell across your shoulders, resting just under the collar bone. That’s it for today gang. Lower the body to a full squat position. Biceps: For bigger biceps, preacher curls and dumbells curls were “unbeatable” in his words. It also introduces a different progression method that 99% of trainees have probably never tried. With Gironda's routine, technical failure is failure. Keep your feet off the floor and your legs off the bench. If your gym doesn't have one of those machines, use the leg press. Vince did not like back squats. I think other exercises should be mastered first. And NO advertising!! The gironda sissy squat is somewhat awkward and novel and even the standard sissy squat can be stressful on the knees. As you curl the bar up let your wrist bend back so that your palms face the ceiling. Keep your upper arm pressed firmly to your sides, extend the biceps 100% at thebottom of the curl by flexing your triceps. This was part of a series of articles about Vince Gironda: The man, the myth, the legend. Is Bodybuilding a Dysfunctional Vanity Sport? IMO he was the greatest personal trainer of all time! So how exactly does this method work. Slowly lower the bar to your clavicle, feel a nice stretch in your chest muscles then return in a straight line upward. For me it is still a bit uncomfortable going all the way to the neck but no pains. With these exercises, you leave your ego at the door and master the form, the concentration, the contraction of the muscle first before you even think about progressive overload with added weight. ABS: “Concemetric crunch.” That was Vince’s name for what some people call the “double crunch” - pulling in the knees and elbows together - like a crunch and reverse crunch combo. Go up to about 80-85% of your beginning position but not all the way. Lucky me - my gym - Bob Bonham’s Strong and Shapely Gym - is one of the rare few gyms that has this piece of “old school” equipment. FOREARMS: wrist curls with an extra “trick” - roll the bar completely down into the fingertips. www.CriticalBench.com/Vince-Gironda-Book-Sale, Bodybuilding Secrets Podcast Episode #2: Carlos DeJesus, Bodybuilding Secrets Podcast #1 Pete Siegel, Interview With Natural Bodybuilding Legend Skip LaCour, Pt.2, Tom Venuto Interviews Natural Bodybuilding Legend Skip Lacour, Mega-Muscle Interview with Hugo Rivera Pt 3, Mega-Muscle Interview with Hugo Rivera Pt 2. This is for bodybuilding purists. its awkward for some people to drag curl full range to the neck. Say what?! But you are correct, with a wider grip it should allow the full range of motion more easily. He credited this one to the great Monty Wolford. Anyway, fantastic exercise which puts the pump right into the belly of the bicep... 2 dumbbells up rating ;). The sternum chinups will invite lots of attention from the trainers and other guys who think they know what's up. steve. Of all Vince’s techniques, the 8 sets of 8 program was his favorite for the advanced bodybuilder. awesome blog! Keep the tension on your thighs. The basics are simple: Perform 8 sets of 8 reps per body part every session. "Success breeds success." Elbows should be directly under the barbell. “That’s not a chin up! I will be sharing spreadsheets for a few different […] Slowly bend your elbows back and lower the dumbbells just past the shoulder until you get a nice stretch in your tricep. I totally LOVE how you introduced this article talking about Vince's "cosmetic" approach. Hi, in regards to the Sissy Squat - my wife is doing weights now but doesn't like the squat with the olympic bar due to the 20kg starting weight. I CAN highly recommend front squats and that has less hip involvement and more thigh involvement. Your advice, inspiration, and leadership are helping me sculpt my physique into a masterpiece. Well, as we so often do on this website, we decided to return to Vince Gironda’s bag of tricks for inspiration. Contract your abs in the position as hard as possible until they cramp. Gironda invented periodization. andrew - LOL - a lot of women say that they dont want to get too big. TRICEPS: Overhead Pulley/Cable Rope Extensions. (Place the barbell either across the front delts or the back if using a Smith Machine.). … His unique and highly-effective workout principles attracted masses of aspiring and established bodybuilding champions, and even movies stars.Vince Gironda was a Golden Era original, and his influence is still felt to this day. BOdybuilders use whats called a high bar back squat - bar is not so low on the traps and the torso is more vertical than a power squat. Every movement was done for a specific reason. Go all the way up to your tippy toes and contract fully in the top position. Hold a dumbbell in each hand. He did recommend certain squat variations like wide stance front squats, as well as this one: the sissy squat. Raise up on the toes of the left foot while the heel of the right foot is stretched down. Hardly anyone, however does the pulley row from this unique angle. But there was always a method behind his madness; always a reason for every exercise and the way it was performed. What’s more, it takes all the cheating out and puts 100% isolated stress on the bicep muscles for maximum impact. The video is worth a thousand words - plus it’s a rare glimpse at Vince in action. Part of cosmetic bodybuilding is picking the right exercise for the right occasion for the right person. November 14, 2019. When it comes to bodybuilding legends from decades ago you’d be hard pressed to find any as influencial and notable as Vince Gironda.. Gironda opened a gym way back in 1948 in North Hollywood, soon thereafter he gained the alias of “The Iron Guru” as he trained many of the greats from the Golden Era of bodybuilding (Schwarzenegger and Ferrigno for example) as well as a number of A … It’s important to note that this is pure bodybuilding and physique development we are talking about. Palms facing straight ahead. For stubborn wives (LOL) who refuse to back squat show her the dumbbell goblet squat (squat holding dumbbell in front of chest) or any front squat variation - the exercise is fantastic and you probably wont get as much resistance, Hey Tom, Gironda preferred this exercise because he said it developed the low pec line - which is the lower and outer section of the pectorals which defines the lower border and gives the pecs a “flare”, respectively. Begin in a normal bench press position. It's sole purpose is to maximize muscle fiber growth in the quickest possible time for the advanced bodybuilder. Pull the bar up to the neck, flair your elbows out to your side. Think I will pop on over to the IC and get a thread going on it ;-). 3. No V-dipping bars in your gym? Gironda believed this exercises isolated the muscle the best. Also heels elevated amplifies the effect. Then immediately lower your body back down to the deep squat position (ass to grass). After learning about the Gironda dip decades ago, this is how I’ve been dipping for chest ever since. The books and courses that have been written by and about Vince list dozens of variations, but the ones below are those he was most famous for. I picked this exercise up from the late Vince Gironda. but particularly the powerlifting squat - and that is significant today now that the box squat is getting so popular - puts way more work on the hips than the quads. He was a master of “cosmetic bodybuilding,” which today has become a lost art form. Need more width in the shoulders – focus on the “side strand” – the lateral head of … FLEX your triceps to move the dumbbells up to the starting position. Until then, it won't appear on the entry. Place the ball of your feet and toes on a block 3 incehs tall. My coach believes in your approach too, true body building as an art. Its difficult to understand the form even from reading the detailed instructions in Vince’s course. I’ve done a good number of sissy squats in my day, as a finishing exercise, but I never did do them exactly as Vince prescribed, even though I owned his manual that taught the exercise. that was one of the gironda controversies. You have to pull all the way up and touch your CHEST to the bar!.” “Squats spread the hips and give you a big ass! Get "Ripped" I am now off to the gym to immplement things I had forgotten. Please please please could you maybe consider doing a "TNB Vince Gironda Alternate" one for us? Floor flyes at the cable are really a lost gem, nothing gives a better pec isolation. Factoid: sissy squats are thus named for 2 reasons: 1) named after Sisyphus from Greek mythology, 2) named so because the exercise can make a sissy out of the strongest back squatter. You should really feel it flex in the 3 inched closest to the elbows on the back of your arms. He also believed that after exhausting a muscle, as much as 72 hours rest was required before working that muscle again to ensure complete recovery. You start off by performing 8 reps of your 60% max in a particular lift, usually the body part that is lacking the most, and then start with a 45-60 second rest. Vince said you must use parallel bars that are approx 32 inches wide. "I have a definite preference for the 8 X 8 system of sets and reps," wrote Vince. The first set is 10 reps with 50% of your maximum. If I wasn't already pumped to crush my workout today... now I am. As for the Gironda exercises, I will definitely have to try them out...at home. Vince had a lot of favorites. The second set is 8 reps with 75% of your maximum. Most bodybuilders are also familiar with the lat pulldown - a vertical pulling movement. Privacy Policy, The Workout Routines of the World’s Greatest Bodybuilders, Vince Gironda’s 8×8 Workout for Maximum Definition, The Best Beginner Workout Routine for Building Muscle and Strength, The Ultimate Workout & Diet Plan for Skinny-Fat Guys. The purpose of the pull up to the chest is to achieve extra range of motion and a complete contraction in the lats. I never cared for Gironda’s high fat, low carb, ketogenic diets. Bonus 1: Vince Gironda Seminar A full seminar Vince did back in the 1980's including a question and answer section with the audience.

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