The first set is performed 10 reps with 50% of your maximum. Much . Ascending principle and descending principle. Here are the 5 most famous, most unique, most effective exercises that Vince Gironda was known for: 1. The 40-70 Weight Gainer. Feature includes an analysis of his 8 major lifting philosophies. It's ultra strict and creates a contraction so strong, it almost feels like your biceps are cramping. . Your body should be in a 45-degree angle to almost parallel with the floor Biceps. Among them were the 10 by 10, 8 by 8, 6 by 6, 10-8-6-15, and 15 by 4 methods. Decline pulley hugs. Back: Pull ups (chest to the bar), kneeling lat pull downs (where you kneel on the floor in front of the pulley, seated cable rows. Front Squats. With your hands about 12 inches apart, grip a straight bar that's connected to a high pulley. The number 1 supplement for men. Basically, the book taps into Vince's 50-year wealth of . http://www.VinceGirondaProgram.comLooking to build a wide V-shape back? "Remember that nutrition is 90% and exercises is 10%" - Vince Gironda. When Vince Gironda started the bodybuilding 8×8 training system, he wasn't . Post Views: 11,740. Lie on your back, hands behind your head, legs extended, toes pointed. Tripod Dumbbell Rows. Back: Chins performed Gironda style (Sternum chins). Vince Gironda's 8 X 8 Workout Sample Routine: DAY 1 Chest Decline low cable crossover . Day 2 - Biceps, Triceps, Forearms Day 3 . . Vince advised training 4-5 times per week, doing . Here are the 5 most famous, most unique, most effective Vince Gironda exercises he was most known for: 1. Select two appropriate exercises from the above and do 6 sets of each, or do 4 sets of 3 exercises. [*Get the latest e-book collection of Vince's methods, quotes, workouts and advice Vince Gironda: Legend & Myth by Alan Palmieri, one of Vince's students.] It is a fantastic variation on the curl. 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." . Stretch out the arms, thereby allowing the arms to . While others have since claimed credit for 10×10, it's Gironda's - hands down. This might be hard on your ego but could make your workout more effective. He was also a keep proponent of the low-carb keto diet for fat loss and an early user of supplements. It's also great for creating muscle density and definition. Keep your elbows wide—not tight against the sides of your waist—and press the bar downward until your arms are straight. In his workout bulletin, Vince Gironda lays out the best exercises for each muscle group as well as very precise 100% GUARANTEED RESULTS PLUS FREE SHIPPING ON ORDERS OVER $150! The Body Drag Curl This exercise has become a staple in my bicep routines for nearly three decades. Your body should be in a 45-degree angle to almost parallel with the floor The basics are simple: Perform 8 sets of 8 reps per body part every session. For instance, take his "10×10 method," one of Vince Gironda's workouts that earned him the Mad Guru title. 10. Day 1 - Chest, Shoulders, Back. Cue gasps: a young Vince Gironda had just told Arnold Schwarenger that he needed to lose weight. For example; "The Vince Gironda Workout Bulletin," including the front and back covers there are a total of 12 pages. Stretch out the arms, thereby allowing the arms to . (Vince apparently thought deadlifts increased the size of the hip and waist region in a way that was detrimental to the 'V-Taper' torso.) The biceps are still sore and may of got the best workout from the 8x8 . It requires taking as little rest between sets as possible to accelerate fat loss while gorging the muscles with blood. Train 3 times a week. 2) The biceps respond best to a maximum of 12 sets. As you pull yourself up, lean your head back as far away form the bar as you can, arch your back and bring yourself up so that the bar touches your lower pec line. Free Bonus Report 1: The Master & Pro Bodybuilding: Two courses in advanced bodybuilding that Vince authored himself 40 years ago. The following program is an 8x8 style workout and it follows an upper/lower split. Even the biggest and baddest bodybuilders struggle with tiny weights during 8×8 workouts. The Vince Gironda Inspired 8x8 Workout Should you opt for a bodybuilding split, stick to three or four exercises for the larger muscle groups like legs, chest, and back. Place your heels about 12 inches wide and on a 2 x 4. It'll look like you're riding an imaginary motorcycle (hence the name!). He worked with Larry Scott, Lou Ferrigno, Arnold Schwarzenegger and other bodybuilders. This might be hard on your ego but could make your workout more effective. Keep your elbows back. Take a 12" grip (over-hand) lower barbell down and back over head and slightly below bench level, with elbows in and up, pull barbell over face to low pec line. Vince Gironda on the Back Squat (1988) by Conor Heffernan March 6, 2017 Filed under: Training Controversial to the nth degree, the 'Iron Guru' Vince Gironda made as many friends as he did enemies within the Iron Game. 4. Following this workout program, you choose three to four exercises for each muscle group. An intense high-volume system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. Prioritize protein. There's information that has been locked away for decades, including many never-before-seen pictures, letters, and lost articles. The related 6x6 workout routine is an intermediate version of the same program. 10-8-6-15 This is the famous Vince Gironda 10-8-6-15 workout routine. The text constitutes very little and maybe a total of seventeen pictures . Forgotten Exercises: Cyclist Back Squats. Among them were the 10 by 10, 8 by 8, 6 by 6, 10-8-6-15, and 15 by 4 methods. Bring up arm measurement with peak bicep (Spider bench) double contraction. He has said that Vince was a great man who really knew what he was doing. Mohamed Makkawy's Workout. Start the movement as you would a front squat, with the bar high on the chest resting on the front of the delts. It is a high volume, old school bodybuilding programs that have become the stuff of legend. This program would be perfect to run for about 8 weeks . You do 8 sets with 8 reps of an exercise, with 30-15 sec rest in between each set. 3) Don't neglect your triceps. Vince Gironda Workout Plan. He left his mark on the bodybuilding world by popularizing several high volume methods that he believed were most effective for building muscle. He would use the following routine to shock his shoulders and back for two weeks. Unafraid to speak his mind, regardless of the consequences, Vince spent several years writing for the muscle mags in the 1980s. Barbell pullover and press: lie on your back on can lower barbell below head. Put the highly complex bodybuilding routines to one side, and go back to basics with the Vince Gironda Workout Bulletin - an absolute must-read for all beginners. My Tweets. The late Vince Gironda, considered by many to be the first bodybuilding coach - and definitely the most eccentric - referred to 8 sets of 8 reps (or 8x8) as the "honest" workout. The exercises I choice are as follows: Pull Downs Mid Rows using close grip T-Bar Rows Drag Curls Incline DB Curls . In other words, concentric workout plus eccentric exercises give a more well-rounded back workout. He was also a keep proponent of the low-carb keto diet for fat loss and an early user of supplements. . 4. 13. 8x8 Workout Overview. Take a less than shoulder width grip on a chinning bar. Normal Hack Squats. Vince was talking about the back squat used by power lifters. It is recommended to pair it with a phase in your training where you are in a caloric surplus to gain the most benefit. This technique requires a person to complete 10 sets of 10 reps on a given movement with as little as 15 seconds rest between sets. Vince GiRonda's 8×8 Workout 8×8 Workouts helped me build rock-hard muscle mass. The current page of my log shows the 8x8 Compounds Routine I'm currently doing and page 26 shows the 5x5 I was doing for chest, back & arms I did last fall. If you focus really well on muscle contractions, you will get an amazing pump and hypertrophy going on. 3 days on and 3 days off routine (including supplements). He was famous for cutting edge training and dieting methodologies. . Exhale and raise your upper body one-third of the way as you lift your legs with the knees bent. Return to the starting position and repeat. Champion Bodybuilders, Pro Athletes, and Hollywood Stars all consider Vince Gironda an icon of the "Golden Era" of Bodybuilders. Vince Gironda on the Back Squat (1988) Controversial to the nth degree, the 'Iron Guru' Vince Gironda made as many friends as he did enemies within the Iron Game. This workout has been known to bring trainees to their knees—even when they're using pygmy weights—because of this man's ruthlessly . Vince Gironda's 8 x 8 is an outstanding method of training because it allows you to hit every body part three times a week in a short amount of time. Behind Neck Press 8 X 6 reps. Superset One Arm D/B Press with Side Incline Raises 4 X 8 reps. D/B Press sitting or standing 4 X 8 reps. Take a less than shoulder width grip on a chinning bar. It needs to be stressed that when Don did this kind of routine he was an advanced bodybuilder that was already very strong. . Do 10 sets with 10 reps in each set, taking about a 1 minute rest between sets. !-----. This one however, is different. It would be perfect for someone looking to add lean muscle mass. Dumbbell Romanian Deadlifts. Male Physiques. Those who are oblivious to proper tempo find themselves losing their pump, losing focus, and having unsatisfying, unproductive workouts. Lesen Sie „Build Your Back the Vince Gironda Way" von Greg Sushinsky erhältlich bei Rakuten Kobo. Once a bodybuilder then always a bodybuilder is a very old saying, typical of Freddy Ortiz who at 70 years old still trains with the same kind of intensity that he did in his 20's. . My chest, back and shoulders got noticeably larger, while my waist slimmed down. I am going to go one more day with the shoulders and go back to my traditional workout. An inside look at one of the greatest fitness trainers of all time, Vince Gironda. If you want a more authentic Vince GiRonda workout, substitute front and back squats for 'Sissy Squats', and exchange Deadlifts with back hyperextensions. 21 days and 7 rest experiment. Vince Gironda considered 10x10 advanced training for a short time only. Smaller areas like the biceps, triceps, and calves would only need two movements each. Vince "Iron Guru" Gironda was an American professional bodybuilder, personal trainer, author, co-founder of the supplement company NSP Nutrition, and owner of the celebrity-frequented Vince's Gym. Up and down the rack (shock principle). That means that it doesn't matter how much work you do. "I come back to this high intensity "honest workout" more often than any other for maximizing muscle fiber . Basically, the book taps into Vince's 50-year wealth of . . I know little except the few inspired words that I read last week from GaryE. We've also considered some of Vince's favourite exercises, including the exercises Larry Scott used under his tutelage to build an Olympia-winning chest (and no, the bench press wasn't one of them), and his patented method for busting through plateaus, the 10-8-6-15 workout. Larry Scott Workout Vince Gironda said about Larry Scott "The world still regards Larry Scott as one of the greatest champions that bodybuilding has ever known. 1. Specialization principle day. Chest and back day, arms and delt day, legs third day. Vince Gironda 8×8 Workout Plan targets making bodybuilding related "cosmetic improvements". It'll look like you're riding an imaginary motorcycle (hence the name!).