5 Unusual Vince Gironda Exercises To Add Muscle Mass Today 20
Posted In Featured Post,Muscle Building Workouts
The legend Vince Gironda once said, “I have found that man’s logic and nature’s logic are totally different. In other words, try breaking the rules and see what happens.”
The following are some unique exercises you don’t see in the gym very often. Vince invented these exercises and used them to get hollywood stars and his clients in top shape in record time.
I don’t know if Vince had any schooling in biomechanics but I’d be willing to bet he did because the exercises below help you shorten and lengthen the target muscle quite optimally.
I decided to film these exercises myself and explain what we’re trying to achieve with each one and why Vince’s moves can be valid alternates or additions to your workouts.
Let’s get right to it. Here are the
5 Unusual Vince Gironda Exercises
1) The Perfect Curl
As described by Paul Becker of Truly Huge. Vince described how to do “The Perfect Curl” (or complete curl). The first part of “The Perfect Curl” (using a straight bar and a shoulder width hand spacing) begins with the elbows resting on the pelvis or hip bones with the arms hanging straight and the upper torso inclined with the head and shoulders just back of the hips. This particular starting position will actively stimulate the lower insertion of the biceps as the barbell is curled upward the first 10-12 inches.
The second part of “The Perfect Curl” kicks in as the barbell is continuing to be curled upward and the upper torso (head and shoulders) begins to travel forward to an erect (or vertical) position. This part of the curl involves the belly of the biceps.
The third part of “The Perfect Curl” concludes with the upper torso (head and shoulders) moving slightly forward from an erect (or vertical) position and the bar is curled upward to completion. When the torso is slightly forward from vertical at the completion of the upward phase of the curl it creates a maximum peak contraction in the biceps.
2) Gironda Sternum Chins
Thankfully for us Vince invented this exercise which has been coined the single best lat exercise ever developed.
1. Grasp the pull-up bar with a shoulder width underhand grip.
2. Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
3. Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
4. Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you’ve completed this portion of the movement; your head will be parallel to the floor.
5. Slowly start going back to the starting position as you inhale.
6. Repeat for the recommended amount of repetitions.
3) Body Drag Curl
Stand with your feet shoulder width apart maintaining a slight bend in your knees. Grip the barbell with a supinated or underhanded grip.
The width of your grip should be comfortable and it’s important to keep your elbows in really tight to your torso. Lean forward just a little bit. With a firm grip begin lifting the bar, while keeping your elbows tucked in nice and close to your torso. The bar should lightly be touching your torso as well as you lift it up. In order to lift the bar your elbows will need to move a bit to the rear.
Note this is not a free moving arc. It’s called a body drag curl because there are two points of contact causing the “dragging” movement rather than the typical free moving arc of a typical bicep curl. This is actually more of a lift rather than a curl.
4. Wide Grip Parallel Bar Dips
5) 45-Degrees Pulley Row
The Vince Gironda 45-Degrees Pulley Row develops the teres major muscles of the back which are extremely important for overall back width.
This movement also allows you to shorten your lats to a great degree by allowing room to pull your wrists into your rib cage.
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Vince
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Quick note Vinnie,
the perfect curls involve a leaning motion from back to front as you curl the bar – it even says it at the top of your blog here
add the lean in and they become the perfect curl – and monstrously difficult – just saying
ps – Gironda was a genius.
Yes, realize that the leaning motion is very ADVANCED for many lifters. Master the tips I share in the video before going for this final step.
The sternum chin ups are hard as hell. Frig, normal chin’s are hard enough too! Lol
“Everybody is on this Vince Gironda net-craze right now – all the ‘gurus’ are explaining the same workouts in all their emails!”
Yep. Thats called a product launch. Can’t blame Vince. He’s sold more products than anyone, including Matt Furey. BTW I just bought this. Learned about the importance of taking enzymes from old Vince. I just ordered some of those too.
Hey Fruit Loops.
For 19.95, you can’t go wrong. I mean, just learning Vince’s 21-7 method for training frequency paid me back 10x my investment into the product.
FYI – you don’t need digestivie enzymes with every meal, especially if you’re eating vegetables with each meal. I consume digestive enzymes when i eat really high carb meals.
Taking digestive enzymes once or twice a day is more than enough.
Hey, just wanted to make it clear that Vince Gironda suggested that you touch your chin to your upper chest while doing those wide dips (I don’t know if you intentionally left that part out in your video). Overall, it’s a great presentation! Thank you!
-Karm
Vince also recommended having the legs extended, feet in front of the body, and back rounded, forming a C shape with the body.
He also recommended turning your body the opposite direction than what is typically used, using a reversed grip to cause the elbow to flair way out, although I am sure the reverse grip can cause some shoulder pain for those with bad shoulders.
I like the way the 45 degree pulley rows really make your lats work. i am going to give them a try on my next workout.
@Suneet – SebastianFitnessSolutions.com –
Sorry….Gironda
Whats up with the Grionda craze Vince?
Everybody is on this Vince Gironda net-craze right now – all the ‘gurus’ are explaining the same workouts in all their emails! They are good, especially the sternum pulls, started doing them before doing regular pull-ups way back when – they are killer addition to your back routine. The 45 rows are ok, but in my opinion learning proper form on barbell rows is better since it strengthens your lower back a little more. But hey, if a movement works for you then great, keep at it!
The drag curls are great! I normally work with 95 pound barbell curls for 4 sets of 8 reps with good form but that weight drops to 45-55 pounds when I do drag curls…that’s how much harder they are, plus the soreness I get the next day is unreal from those. Great tips Vince, thanks brotha
I saw a Vince presentation where he showed the drag curls with a free barbell that he had the presenter take all the way above his shoulders with the bar remaining within an inch or two of the body. Very hard to do with typical curl weight.
I can’t see the body drag curl images…
All great exercises. Tried them today. Many thanks Vince. Best wishes. John
Hey Vince,
Thank look torturous.
I’m so glad you sent me over to Flavia so I could find an excellent workout for women!
I’ll pass this one on to my brother because he could use it!
Thank you,
Victoria
The wide grip parallel dips looks like a challenge to develop your pecs. I will add this to my workout!
Muy interesantes sus ejercicios, intentaré efectuarlos en casa, pues no tengo el privilegio de asistir a un gimnasio
Very nice presentation.
Lovin’ these movements! The wide parallel dips look intenseeeeee. Gonna have to try those as explained when I get back to the USA