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Vince Gironda Exercises

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The Vince Gironda Exercises

The following is a list of what Vince considered the best exercise for each bodypart:

Shoulders

Lateral Raise. Most bodybuilders have over developed front delts from doing the bench press, and overhead press, but it's the side or lateral part of the delt that really creates shoulder width. The lateral raise builds the side delt and sculpts wide shoulders.

Chest

Dips on a parallel bar that is 33" wide, if it is not you will not receive the intended benefit from this movement. Anything wider or narrower will not work the pecs as desired. The most important execution of the movement is in the elbows: They must be wide and straight out from the shoulders. The head has to be in a down position with the chin resting on the upper chest and the back should be rounded forward.

Back

Lat Pulls. In order for this movement to produce the intended results you must use a pulley that is 6' off the ground. Most lat machines and triceps machines are too high to get the desired results. If you do not have access to a machine or facility with a pulley 6' off the ground you can use a regular lat machine but it will not be the same

Triceps

Triceps rope pulldown. Reach back over your head and grab the ends of a knotted rope attached to the pulley and cable. With the elbows and head resting on the bench, pull to arms length and lockout. When you let the rope back to the starting position make certain your hands touch the upper back.

Biceps

Vince Gironda Barbell curl. Start by resting your elbows on your pelvis or hip bones and your body inclined with head and shoulders in back of the hips. As the barbell is curled the first 10 or 12 inches start moving the body, head and shoulders, forward until your body is in erect position. Then as you continue to curl the barbell incline your body, head and shoulders, forward and complete the movement with a forceful contraction of the biceps. Now reverse the sequence as you lower the barbell to the starting position. It should take you about 6 seconds to perform one curl. Thighs

Thigh squat. "But I thought Vince was opposed to squats?" He was, at least the way one would normally perform the movement. Start the movement as you would a front squat, with the bar high on the chest resting on the front of the delts. Place your heels about 12 inches wide and on a 2 x 4. From this position begin your descent but keep your hips forward and under your shoulders at all times. As you rise up, the hips move forward until they are well out in front of the body. In the top position your knees should remain bent and your hips out in front of your shoulders and your shoulders over your heels.

Calves

Calf raise. For this movement, it will be assumed you have access to a standing calf machine. If you do not you can use a belt and chain and hang a dumbbell between your knees. Place the ball of your feet and toes on a block 3" tall. Feet are to be placed parallel, 4 inches apart. Keep your knees slightly bent throughout the movement. 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. Contract forcefully and lower all the way down for a full stretch.

Abdominals

Frog sit ups. Lie flat on your back and draw your heels up under your hips wide and out to the sides like a frog. Place your hands with a barbell plate behind your head. Curl the head down with the chin to the chest as the shoulders round forward curling the upper body until only the small of the back remains in contact with the floor.

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