SHOULDERS: Dumbbell lateral raises - the shoulder “CAP” builder! The Vince Gironda Training Method. Slowly lower the bar to your clavicle, feel a nice stretch in your chest muscles then return in a straight line upward. Get "Ripped" Ron Kosloff, who knew Vince well, often said he could embarrass the big cheaters - the weight swingers, the heavers - by challenging them to curl a pair of 25 pounds dumbbells for 8 sets of 8. If you haven't left a comment here before, you may need to be approved by the site owner before your comment will appear. 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. So without any further ado, let’s get to it. "I have a definite preference for the 8 X 8 system of sets and reps," wrote Vince. He did recommend certain squat variations like wide stance front squats, as well as this one: the sissy squat. Press two dumbbells over your chest with the dumbbells touching. Remember: chest = wide grip. Is 'THE PUMP' Necessary for Muscle Growth. It also introduces a different progression method that 99% of trainees have probably never tried. steve. I don’t think you’ll ever hear about it because it’s quite unusual but it’s a honey to give some life to a worn out chest routine. Are You Ready To Compete In Bodybuilding? I'm glad someone has taken the time and effort to 'introduce' Vince to those new to bodybuilding. Vince was a stickler when it came to proper form, so you need to be one too—for your own protection. Vince Gironda’s 8x8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. FOREARMS: wrist curls with an extra “trick” - roll the bar completely down into the fingertips. Think I will pop on over to the IC and get a thread going on it ;-). Keep your shoulders rounded forward and elbows slightly forward, almost like you’re going to internally rotate your arms slightly. To Vince, this was one of those magical proportions to aim for, but he said Wolford was the only man he knew with those measurements. Those variations should provide a nice shock to my body. Please please please could you maybe consider doing a "TNB Vince Gironda Alternate" one for us? I am beyond ecstatic that you have breathed new life into this blog! Thanks for the memories. He was famous for cutting edge training and dieting methodologies. Hold your elbow high toward the ceiling. Most bodybuilders are also familiar with the lat pulldown - a vertical pulling movement. Palms facing straight ahead. It is a fantastic variation on the curl. The mere act of getting the form right is a massive overload right from the first workout with properly performed Vince exercises. 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! Gironda emphasized quality work over quantity, so he designed most of his workouts to be completed in about an hour. He was constantly trying new techniques to see which got the best results, which led him to his brutal 6 X 6 workout which was just as brutal as the 5 X 5 workout but with less rest between sets. Keep your feet off the floor and your legs off the bench. 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. But one thing I learned from Vince that has been priceless - solid gold - that I still use to this day, was his philosophy on selecting and performing exercises. The sternum chinups will invite lots of attention from the trainers and other guys who think they know what's up. of Bodybuilders Is Bodybuilding a Dysfunctional Vanity Sport? I have been following your TNB for around 9/10 weeks are so and have had some good results but will need to start swapping out exercises soon. 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. I hope I get the same muscles as you. It's sole purpose is to maximize muscle fiber growth in the quickest possible time for the advanced bodybuilder. But you are correct, with a wider grip it should allow the full range of motion more easily. Anyway, fantastic exercise which puts the pump right into the belly of the bicep... 2 dumbbells up rating ;). Born in 1917 in the Bronx, Gironda’s upbringing was not a traditional one. Vince said that he measured Wolford’s thighs and found his upper thigh, and his middle thigh to be the same measurement. This part of the movement is going to work the middle-lower part of the outer lats. Then immediately lower your body back down to the deep squat position (ass to grass). To an untrained eye a dip is a dip. Probably the most advanced and challenging version is the medium grip pull up (pronated grip) where the body is almost fully planched. I tried them faithfully and found them distasteful and just not right for me. Keep your upper arm pressed firmly to your sides, extend the biceps 100% at thebottom of the curl by flexing your triceps. I’ve always done the traditional bodybuilding sissy squat, where there is no break in the hips as you go up or down. • Legs: Hack squat, sissy squat wi th added weight, leg press. Here are the 5 most famous, most unique, most effective exercises that Vince Gironda was known for: This exercise has become a staple in my bicep routines for nearly three decades. Grab the bar and move back until the weight … Click Here For Your Free Bodybuilding Routines Magazine Subscription. Fat Burning Secret Grab the bar and move back until the weight stack is suspended in air while you arms are straight. You got 5 more sets to go!”. & Fitness Models, Bodybuilding Revealed Roll your head and shoulders forward until your abs are flexed. Independent researcher known After performing body drag curls during this morning's workout my arms feel freakin' awesome! Not of marble or bronze, but of flesh. Vince Gironda was a sculptor. Now alternate, and lower your left heel into a fully stretched position while rising up on the toes of the right foot. Vince Gironda believed that each muscle needed to be attacked from a variety of angles in order to attain complete development of each muscle group. 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. Vince Gironda was a legendary trainer of Mr Olympia winners and blockbuster Hollywood stars alike. I got such great results from TNB that I was pumped to try your recommendations here...totally awesome...humbling with how little I could lift though...but man did I feel it!!! So how exactly does this method work. Bonus 3: Vince Gironda Secret Exercises The best exercises for each muscle group, plus the best set and rep combinations. Chest, The Wild Physique November 14, 2019 A new Secret For Building Outer Pecs. The gironda sissy squat is somewhat awkward and novel and even the standard sissy squat can be stressful on the knees. so sign up for online personal training now, Body Fat Percentage Demystified: My Journey from 15 to 7% Body Fat (with photo proof), How to Get Rid of Man Boobs without Surgery: Reduce Gynecomastia Naturally. With a mere shift in the position of your elbows or the angle of your torso a regular barbell curl could isolate your biceps and put a searing burn on them like you never felt before. I would agree that people with big butts and wide hips might want to avoid back squats if they have cosmetic goals. Many exercises were avoided for specific reasons. There are a number of exercises you should avoid while using the 8x8 system. 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." Hands at a medium-wide grip. Part of cosmetic bodybuilding is picking the right exercise for the right occasion for the right person. Thank you RippedER for providing Vince Gironda's courses. The fourth set is 15 reps with 35% of your maximum. These techniques have no application to sports and very little to strength. Great video demonstrations and illustrations! Stand on a wood block – usually about 4 inches high. 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. Every movement was done for a specific reason. As you rise up on your toes, bring your heels together and place the full load of the weight on your big toe and the toe next to it. (Place the barbell either across the front delts or the back if using a Smith Machine.). Need more width in the shoulders – focus on the “side strand” – the lateral head of … Gironda invented periodization. Raise up on the toes of the left foot while the heel of the right foot is stretched down. All energy moving the bar should be generated from the shoulder muscles. As for the Gironda exercises, I will definitely have to try them out...at home. The 8×8 workout was one of the the best for building muscle quickly due to its high intensity. Keep the bat close to your body and pull it straight up. TR. Most bodybuilders are very familiar with the seated cable row - a horizontal rowing movement. Lay down on a flat bench, feet touching the floor. Place your thumb under the dumbbell handle. Knees should be bent about 35 degrees. Aside from pulldown movements utilising a range of hand positions and his own unique style of chins ups, Gironda was greatly fond of the 45 degree row or the motorcycle row as it has been termed in later years. Not many of today’s young trainees know of Vince Gironda. I'm going to bookmark your blog. Please enter the letter "f" in the field below: Subscribe to Tom's FREE Bodybuilding Secrets E-zine, How To its awkward for some people to drag curl full range to the neck. Seated cable rows limit one’s ability to get a full stretch in the lats, as one can only bend forward so much before their own body prevents them from going any further, or the weight stack touches the bottom therefore taking the tension off the muscles. Lay flat on a bench with your feet on the floor. Its difficult to understand the form even from reading the detailed instructions in Vince’s course. No V-dipping bars in your gym? I love the body drag curls and am looking forward to performing the chin-ups to chest, the V-bar dips as suggested by Vince in this post, and those high pulley rows. Your advice, inspiration, and leadership are helping me sculpt my physique into a masterpiece. I think other exercises should be mastered first. Go up to about 80-85% of your beginning position but not all the way. Origins of the Vince Gironda 8×8 Workout. Standing High Pulley Cable Row. Lower the body to a full squat position. This is a unique type of row. Place your heels up on a 2” board, about 12-14 inches apart. Hold a barbell across your shoulders, resting just under the collar bone. It’s worthless unless you do them to the neck!” exclaimed the Iron Guru. One of his favorite methods was the 8×8 workout, which he deemed the “honest” workout because of how much muscle fiber you could build in such a short amount of time. The Gironda System is an extremely advanced size building protocol that Vince himself referred to as the “honest workout” due to its humbling effect on even the most conditioned of athletes. Vince had a lot of favorites. Keep your knees slightly bent throughout the movement. Vince especially liked the version performed kneeling where your elbows rested on a special bench (“cradle”), but the overhead rope extension is similar the equipment (high cable/pulley) is available at every good gym. Of all Vince’s techniques, the 8 sets of 8 program was his favorite for the advanced bodybuilder. that was one of the gironda controversies. Vince Gironda Prone-Dumbbell Rowing This is one of the best moves to work your back, especially the large dorsal muscles and trapezoids. Wanted to follow up on the hand spacing issue for anyone that may be experiencing the same pain... Widening the grip helped a lot. Make sure you shift your weight. "Success breeds success." I never cared for Gironda’s high fat, low carb, ketogenic diets. My coach believes in your approach too, true body building as an art. I picked this exercise up from the late Vince Gironda. 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 … Thanks for sharing your training experiences. Stang tall, keep your head up and looking straight ahead. Imagine sliding your shoulder blades into your back pockets. No back squats!”. The 8×8 workout was the brainchild of legendary fitness pioneer Vince GiRonda. As you curl the bar up let your wrist bend back so that your palms face the ceiling. Ended up doing a full contraction just below the neck. Vince Gironda’s Impact on Bodybuilding. I totally LOVE how you introduced this article talking about Vince's "cosmetic" approach. At the peak of his powers, his physique and legendary training methods were ahead of their time. He no longer trains athletes but I recognize all of these exercises and the drag curl I've never seen anywhere online before. Those were just a few that raised a lot of eyebrows. Thank you for this article and thank you for reminding me. Anyway - the sissy squat sounds idea as she is convinced squats make her legs look "chunkier" and her butt look bigger - sounds like an alternate exercise for her? However he did recommend the sissies and also the hack squat and front squats. 45-Degree Pulley Pull. Comments: (you may use HTML tags for style). 6x6 Bodybuilding Workouts. Vince Gironda's RARE FULL BODY ROUTINE (THE WILD PHYSIQUE)Apply for my Silver Era Bodybuilding Program here! I was fortunate to both train with the 'Guru' and help out at his gym. Well, that's not totally true, but he was the … The workout consists of exercises performed with 8 sets of 8 repetitions and very little rest between sets.