Common machines like the cybex assisted dip and chin machine have 2 settings on their dip bars – wide and narrow. Dip downwards on 32-inch (80- cm)-wide parallel bars (wider if you are very tall) and raise upwards into a straight -arm position. A lost art from the Golden Era of Bodybuilding was this concept of “body sculpting”… where a man could envision a physique and enter the gym to work the exact muscles that sculpt his ideal body. Thanks for the memories. I’ll talk about that diet experiment in another article (and quite frankly, he promoted a lot of weird ideas about nutrition). But again, start with the lowest weight to perform the exercise accurately, and focus on increasing your intensity before you increase any weights. Developing this strand he said, along with the sartorius and the vastus lateralis would give you the appearance of longer legs, diminish the hip line and importantly – would not build a big butt like a powerlifting style back squats sometimes do. You will use the same weight for all 6 sets for each exercise. Gironda pull ups involve pulling all the way up and touching your chest /sternum to the bar and leaning back with an arch during the movement. The video is worth a thousand words - plus it’s a rare glimpse at Vince in action. triceps = narrow grip. This exercise is a fantastic variation on the curl. 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. The related 6x6 workout routine is an intermediate version of the same program. This is the intent of A Muscle Has Four Sides by Vince Gironda, a book that provides a complete exercise plan, nutrition plan, and workout tempo aimed specifically to get the fastest gains possible in the shortest amount of time. I think other exercises should be mastered first. 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. Ended up doing a full contraction just below the neck. As mentioned earlier, Vince loved this exercise to achieve longer looking legs. Among them were the 10 by 10, 8 by 8, 6 by 6, 10-8-6-15, and 15 by 4 methods. Is 'THE PUMP' Necessary for Muscle Growth. Attach images - Only PNG, JPG, JPEG and GIF are supported. No back squats!”. Vince’s training WAS progressive, as all good resistance training programs are, but it was not about how much weight was lifted. 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. Very strict form (and slow tempo) is displayed in this video: I could post exercises all night but let me leave you with a quick punch list of other Gironda favorites: CHEST: bench press to the neck (warning: may not be good for the shoulders! Comments: (you may use HTML tags for style). It was a very, very thoughtful approach. What’s more, it takes all the cheating out and puts 100% isolated stress on the bicep muscles for maximum impact. All you need is the wide grip parallel bars. 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. He did recommend certain squat variations like wide stance front squats, as well as this one: the sissy squat. These are difficult to do properly and so the sternum chinup was not a typical beginner exercise in Vince’s program - it was something to work up to. for brutal honesty reviews popular If you enjoy this info, be sure to check out the newly expanded 300 page by about Vince by Alan Palmieri â Itâs called Vince Gironda Legend and Myth. of Bodybuilders The purpose of the exercise, said Vince, was to build the strands of muscle in the upper thigh that run right up into the hip - the rectus femoris. The Body Drag Curl Take a shoulder-width grip on a barbell and, starting with the bar resting against the upper legs, raise it from thighs to throat, keeping the bar in contact with the body at all times. Some would cry like babies after only the 3rd set. Please please please could you maybe consider doing a "TNB Vince Gironda Alternate" one for us? He said they built up the hips, which he wanted to reduce. Vince GiRonda used a 6×6 training method to sculpt some of the greatest physiques the world has seen, including the great Larry Scott. The tiniest tweak in the range of motion, the position of your body, the angle of your joints, or the path of the bar can turn a conventional exercise into a super exercise – a Gironda Exercise. Contraction (aka “Insurance” repetitions). But the difference between a Gironda dip for chest (low pec line) and dip for triceps - not even close. That way, his legs would appear to rise all the way up to his waist, creating the illusion of longer legs, smaller hips, and shorter, broader upper body. Think I will pop on over to the IC and get a thread going on it ;-). Using Vince Gironda’s workout methods, you can attack all four sides of the muscles to create shape, definition, and aesthetics. And this was demonstrated by Vince’s close friend, Ron Kosloff. Conventional chin-up style is to pull just until your chin is over the bar and keep your body more or less vertical. Some of his unique exercises included the bench press to the neck, the sternum chin up (touching the chest to the bar), "drag" curls and sissy squats with what he called a "Burlesque Bump." February 25, 2019 Back Building , Chest , In The Spotlight , Shoulders , … © 2020 VinceGironda.com All Rights Reserved. Vince Gironda’s 8x8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. Its difficult to understand the form even from reading the detailed instructions in Vince’s course. 1. The floor pulley should be approximately 16 inches ( 40 cm) off the floor. Vince did not like back squats. TRICEPS: Overhead Pulley/Cable Rope Extensions. After performing body drag curls during this morning's workout my arms feel freakin' awesome! Natural For Life Champion Hugo Rivera Whether it’s wider shoulders, rounder biceps, or thicker forearms, the first thing Vince would say is to understand that every movement is done for a specific reason. Wanted to follow up on the hand spacing issue for anyone that may be experiencing the same pain... Widening the grip helped a lot. A genius rebel […]. Free Gironda Workout. 3. This creates an illusion of longer legs, smaller hips, and shorter, broader upper body.”. My coach believes in your approach too, true body building as an art. All of this is copyright of BodybuildingSecrets.comPlease don't steal it. A collectors item for Bodybuilding and iron game enthusiasts. You literally DRAG the bar along your body – you do NOT curl the bar out in a wide arc which is a common mistake. The following exercises are some of Vince’s favorites. A V-shaped set of dipping bars is also commonly used for this exercise. The key is to draw your elbows BACK and allow the bar to slide right up along your body, almost touching your thighs, hips, stomach and chest as you curl it up. Required fields are marked *. Cholesterol belongs to a group of fats referred to as Sterols. But I seemed to lose the feel of the exercise when I added weight so I watched real carefully in the mirror while I was doing the exercise. God bless you tube. I know there are a couple of "Vince's" in there already like the dip but it would be cool to do a VG one for a few weeks too. (Narrow dipping bars work more triceps.) Are You Ready To Compete In Bodybuilding? This is for bodybuilding purists. I hope I get the same muscles as you. Of all Vince’s techniques, the 8 sets of 8 program was his favorite for the advanced bodybuilder. & Fitness Models, Bodybuilding Revealed Vince Gironda is best known as a guru in the bodybuilding world, having worked with some of the best bodybuilders of his time. Vince had a lot of favorites. 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