Vince Gironda broke the mold with his unorthodox training methods and nutrition strategies, but he left a lasting imprint on the bodybuilding community.  As part the ubiquitous Arnold, very few famous bodybuilders are known by their first name alone. Vince Gironda, however, predates the mighty Arnold for being known by just his first name or nickname the “Iron Guru.”

Perhaps it’s just coincidence that they were referenced the same way, or maybe each man’s major impact on bodybuilding warranted the special title as Vince and as Arnold.  Certainly, both are legends in their own rig

ht, and Vince was one of the best bodybuilders of his time.

For Vince, there were only ever two ways to train: the wrong way or the Vince Gironda way; there was no in between.   Let’s take a look at some of Vince’s theories towards bodybuilding training.

1. Train 21 – Rest 7

This is unique concept Maximize Your Muscle members are familiar with – three weeks of hard training followed by one week of rest.  In my experience, three weeks is the average length of time, some can actually train hard for four or five, maybe some for six weeks. It depends on the individual and many variables.  If you incorporate the Train 21-Rest 7 Rule into your regime, ensure it’s a planned part of your training program just as your exercise routine.

Rest is nature’s method of restoring the nerves and whole body. Robbing yourself of needed rest  will prevent central nervous system recovery and metabolic recovery. Nerves requires more rest than muscles.  Vince recognized that none can train exclusively on a concentrated program for too long because the time will come when it will cease to get further results.  Some term this point as being a sticking point or staleness, whereas Vince termed it over taxing the nerves and muscles.

This is a concept that does not need to be applied to enthusiastic beginners.  It’s an advanced concept for experienced bodybuilders who experience sticking points more frequently.

Agree or disagree with Train 21-Rest 7 ? Let me know below.

2. A Muscle Has Four Sides  

If you ever got the chance to review some of Vince’s courses you’ll recall his course called A Muscle Has Four Sides. This peaked bodybuilders interest from the time it was published. Vince stated, “All concepts I have advanced over the years have initially met with certain amount of skepticism, usually because initially they seem too simple to achieve the results desired in the time given. Yet eventually, sometimes twenty-five years later, these concepts are accepted around the world as standard training aximos. I will tell you now what the secret of success really is. Believe that the course I give will work and it will. If you have doubts, and don’t put everything into it, then you will find it will not work. The following course, A Muscle Has Four Sides, is based upon the fact that different exercises develop different parts of a given muscle. By doing four exercises, one for each part of the muscle, you will achieve the fastest muscle growth…”

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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To learn more of Vince Gironda’s exercises and his complete training and nutrition approach, pick up his book for 50% off.

Vince

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In This Free Report You’ll Discover:

Why Vince Gironda was known for his unusual training methods. 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.”

Of all Vince’s famous workouts, the 8 sets of 8 program was his favorite for the advanced bodybuilder. “I have a definite preference for the 8 X 8 system of sets and reps,” wrote Vince. “I come back to this high intensity “honest workout” more often than any other for maximizing muscle fiber growth in the quickest possible time for the advanced bodybuilder.”

8 sets of 8 might be the most effective set and rep combination ever developed for rapidly building muscle fiber size while simultaneously shedding body fat. Vince called it the “honest workout ” because of the pure muscle fiber size that can be achieved on it. “Keep to 8 X 8 and your muscle fiber will plump out, giving you a solid mass of muscle density as a result,” promised Vince.

My friend Alan Palmeiri has allowed me to share this pdf routine with you for a limited time. Simply click the link below to discover how it can help you build muscle. I don’t agree with everything Vince taught but he was bang on and ahead of his time with the majority of his teaching that we will continue to explore and I’m excited to share.

Let me know if you have any questions about 8×8 because I’ve personally gone through the program for an entire four weeks and can speak about it from personal experience.

Vince

On Friday I posed this question on my Fan Page and promised I would reply with my response to each excuse/reason that is holding you back with a positive manner.  I think you’ll find this article extremely eye-opening and game changing.  We received 102 responses and you can get a snap shot of what was posted:

I believe, “Today’s obsessions become tomorrow’s realities.”

My Dad gave me my first Bible when I was 13 years old and inside he wrote:

Sow a thought, repeat a action
Sow a action, reap a habit
Sow a habit, reap a character
So a character, reap a destiny

Whatever area of life we’re examining – be it your private life, physical life or profession – our negative thoughts can lead to a immovable obstacle. James Allen states: All that a man achieves and all that he fails to achieve is the direct result of his own thought. 

Jim Rohn, leading US business philosopher, voices his thoughts on this topic, quite frequently:

You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don’t have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes.
– Jim Rohn

All these quotes state that EVERYTHING YOU HAVE IN LIFE IS EXACTLY WHAT YOU DESERVE TO HAVE  AND EVERYTHING YOU WANT TO HAVE.

Imagine Discovering The Little-Known (and never talked about) Success Philosophies, Beliefs, Thinking, and Personal Behaviors From The “Real Deal” People In My Life Who Are Actually “Living Large” And Not Just Talking About It!

How Live Large LIVE 2011 Came To Be:

One of my life goals is to help 1,000,000 skinny guys transform their physical bodies and use that as a stepping stone to transform the rest of their lives, just like I did.

I’m living proof that this kind of transformation is possible for anyone. I believe that if you can transform your body, you can transform your career, relationships, lifestyle and anything else.