64028192 Vince Gironda 10 8-6-15 Bodybuilding

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TABLE OF CONTENTS Vinc e Gironda, rf The funrnortal Instructorrl Developing Muscle 3 4 6 8 9 TT Instinctive Training ., Ternpo . Explanation of Sets and Reps Pecs Lats Delts Triceps .... '. ...,-i. t3 t5 t9 Zt 23 25 Biceps. Abdorninals Calves Thighs Weight Gaining Hints Bodybuilding is 85% Nutrition Maxirnurn Definition Diet z6 27 z8 ,'





























Vtnce Gironda i/_ $l--ls*\' THE IMMORTAL INSTRUCTOR a list of great and important bodybuilding cham' pions w ere compiied, a fair percentage of them would share one common bond, an associat ion with the Gironda is perhaps the sport's most potent guiding influence using his business, "Vince's Gym" in California to mold and help the physical culture elite, peapie over the years like Larry Scott, Freddy Ortiz, Hollywood motion pi cture stars" Vince himself possesses the ideal esthetic propor' tionate developm ent. For approximately 25 years he has bucked the tide of bodybuildinE nonsense, training men along individually tailored lines with weights and scientific nutr ition. Today in his mid-5Os there is no letup in the pride and honesty which are the backbone and elements that earnecl him the nationwide reputation of body' b uilding's most knowledgeable instructor-bodybuilding's "lmmortal lnstructor." lf "lmmortal lnstructor," Vince Gironda. Fete Caputo, Arnold Schwarzenegger, plus various .a S.&%t k-R \\\k d \ r & *g ...-,$* .@ _t ed ..' ..* ; lf '""+., #.fl.;f" '1_ # "s-















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DEVEI,OPING MUSCLE This consists of two parts - developing rnore capilLaries and. rnore nerve pathw ays or better and. stronger nerve irnpulses to the muscle. AIso, to acquire larg er muscles you must increase the intensity of work done within a given time, Thi s rneans rninirnurn rest between sets, (R;sh yourself. ) I feel workouts should be tirned, and constantly strive to shorten the tirne it takes to get through yo ur routine. (This is a form of Progressive Resistance, ) rt does not rnatter how rnuch work you do, what counts is how fast you do it. This is known as the rove rload principlet' This principle explains why sprinters have larger leg developr nent than long-distance runners, It is more work to run a mile than 100 yards, b ut the sprinter is d.oing more work per second.. I have found that the maxirnum amount of sets that can be performed to create a maxirnurn prrnp to a muscle is 12 sets. Clancy Ross and Bill Pearl both clairn t hat if you cantt get a workout in t5 sets, you are not c.oncentrating properly. Anything above or beyond this is overwork and causes the rnuscle to contract b,n d lose its blood supply. r have seen this happen to top physique stars as wefl a s rnyself, This is not theory, but fact!! ! (This is a rnajor faurt r find with most beginners. ) I world like to point out here that maxirnurn trrrnp at every workout does not build tissue, rt only keeps it purnped. up and bloated, br.rt y ou cannot grow on this rnuch work. Maxirnum trrrnp workogts should not be ernplo yed mo?e often than a week. Rernember, it takes TZ ]nours to rebuild tissue afte r this type of workout, r repeat, there is a fine dividing line between enough w ork and too rnuch work, lf yorr decide to employ this routine, it is best perfor med by working with a weight that is about 6o% ot, your rnaximurn. over-enthusia stic workouts produce bloated rnugcle tissue, lnrt no gains. 4

















Top physique stars take rnaxirnurn workouts every workout. But they work each mu scle only twice a week. Even with their superior rnetabolisrn, they still need ? 2 hours recuperation. Take heed that workouts tear down tissue - rest builds it. Talk to any charnpion. Because of his wide horizon of instinctive knowledge, he cannot and will not give you pat answers. without consciously knowing the reaso n for his success, he is unable to guide you, champions, you rnust understand, a re not necessarily teachers. But they are observers, watch any charnpion train, and you will recognize the fact that they appear to be doing sornething extra, e ven though they are doing the sarne exercises as you. That sornething extra is c oncentration and an absolute singleness of Frrpose. I find personally that I can get in top condition by deciding to do so. \fhile rny workout partners never se ern to consider thernselves to be in shape, they also say r arn doing the sarne exercises as you and r arn using the sarne amount of weight; that r arn working out at the sarne speed, but I cannot seem to feel the exercise, The answer to. t hat staternent is, think about every part of the rnovement as you do it, Donrt h rrn your rnind off. In short, concentrate. b'/

















INSTINCTIVE TRAINING This is a terrn invented by so-called Body Building Experts who do not have the answers and pass the buck to you to take the blarne for your body building failu res. Sorne have clairned that I have contradicted rnyself and I actually do beli eve in instinctive training. I state again that you cannot train instinctively! ! ! You rrrust have a working knowledge of anatorny, kinesiology and nutrition. With this knowledge you are only selecting variations of exe rcises and putting ther n to use, \trhen I trained Larry Scott he never deviated frorn any course that I laid out for hirn, Every six to nine rnonths he would ask for a variation on an exercise he was doing to add to his routine or substitute for one he was doing. He was extrernely methodical and had 100% confidence in what he was doing was t he best there was for particular portion of the rnuscle he wished to bring into prorninence, Hundreds of would-be physique stars with far greater potential than Larry Scott have trained in rny gyrn but none of thern took advantage of rny in struction the way Scott did, and as a result they never achieved rnuch in the ph ysique world, Rernernber that you would not need a teacher if you could devise a workout progr arn frorn instinct. I had rny teachers . . . t$iro rnen taught rne to observe, q uestion, anaLyze, experirnent and study, My teachers were rnen who devised a sou nd muscie building systern by trial and error, 'We were constantly doing exercis es, devising equiprnent and poking and prodding each other and asking, rtls that where you feel it? Is it sore here or here?rl I do not wish to belittle anyone with this article, but as you know I have the r epr.rtation for being forcefully frank and honest and I can do no less than spea k rny rnind. I have been rnisquoted by sorne who report to be experts and they a re only experts in not understanding what rny training rnethods are about in the first place. W'ords are worthless and often nebulous -- results are what count ! is acquired or innate (learned) - or a cornbination of both, Every topnotch bo dy builder who has ever corne to rne for a program of exercise has overtrained h irnself. And this is the basic reason he carne to rne , . , because he was at a standstill and could not rnake any further gains. I learned this principle 20 ye ars ago by observing a rnan who carne to rne to train hirn - who was a forrner-w eight-lifter hrrned body builder. He had gteat enthusiasm, arnbition and energy.

















Instinctive T raining (Contirrued) Sorne of you rnight rernember this fellow . . his name was Ralph Mascaro and he was one of the first really cut up physiques around at that tirne The lesson to be learned here is, if you are not rnaking gains on your present c ourse, simplify it by cutting"down to one exerclse per rnrscle,'cut back your se ts and reps and start using'better forrn; You notice that I did not say qrt down on weight. Just use slower rrovertrents and do every set as if it were the last set you could do ! Instinct is the anirnalts way of survival. If we stiLl had this nahrral faculty in all its rarnifications we wouldnrt be eating synthetics and contarninated spr ayed foods, etc,, etc. We haveover-ridden this'instinct of knowing inwardly what to do for rnaxirrrrrrr health and strength and let our egos cornmand us . , , t he more reps, the bigger rnuscle tissue, etc. Charles Attas dernonstrated this p ointediy - his early ads rnade you want to build a bigger body so the bully woul dnrt kick sand in your face and make dff with the girl. This is instinctive ego (rnating) not instinctive training!

















TEMPO What is a workout ternpo? Workout ternpo is the evenly spaced sets (tirne-wise) without any distractions, and cornplete concentration on when to pick up the next weight and do the next.set. W'ithout even giving it a narne, charnpions instinctively use this tempo when working out; while 90Ta of.the other rnernbers walk around the gyrn between sets, gossip with their buddies, or Look at aTnagazine, or just sit down and rest. Distraction to a charnp is disastrous. He will tell you he loses his energy level if distracted. In fact, if this occursr fou rnight as well quit in the rniddle o f your workout and rest an hour or so, then try it again and and purnp take up where you left off. Co:mplete singleness of purpose is the key to concentration, and is engendered b y a burning desire to receive satisfaction frorn a workout. Doing a prescribed nurnber of sets and reps without ternpo produces no satisfaction, and without this feeling of accornplishrnent, I cannot see how pro gress is rnade. I have always felt that each workout Itake is progressively different than the l ast one, and this sirnply fireans that :more inter-rnuscle tension is used and tighter contractions are ernployed. This results in greater sat isfaction with each workout. By the w?y, when you reach this leveL of accornplishrnent in your workout, ),iou rnay confuse this elated state of feeling with the need to do



















VINCE GIRONDAIS FAMOUS T0-8-6-15 ROUTINI' EXPLANATION OF SETS_AND. REPS The first set is perforrned l0 Reps with 50% of, your rnaxirnurn. The second set is perforrned 8 Reps wit]n 7s% of your maximurn, third set is perforrned 6 Reps with r00% of ycrr rnaximurn. The fourth set is pe rforrned l5 Reps with 3s% of. your rnaxirnurn, The 'W'hatever weight you can handle with effort, 6 Reps is considered. your rnaxirnurn, Rest between sets should be no longer than 60 seconds, Also, deep breathing through the mouth should be employed (HyperventiLation) bet ween sets. This program calls for workouts per week.



















hurt doesntt hrild. Constantly strive to shorten the rest period between sets. This is another forrn of progressive resistance, and is more irnportant than raising your weights.





































PECS WIDE GRIP NECK PRESS t. 2. Place hands on Barbell bar directly over elbows when in supine position, Elbows and upper arm. should be d.irectly ,rnder or slightly in back of B ar be 11 bar. 3. Sta rting po s ition with ba r s hou ld be touching sternurn-clavicle junction, 4. 5. Press bar straight up over sternurn c1avicle.



















rnaxirrnrm the weight you can hand.le for 5 Reps only. 10, The fourth set, which is a prrnp or flushing set, is 15 Reps. This set can be done slightly faster, but keep srnooth purnping forrn. Maxirnum should be the weight you can press 5 Re ps onLy. 11 -t'







































LATS 45o PuLLEY PuLL The prlley you erected for your first course is utilized again in this exercise. (45o t at Rrlley set up. ) l. Rernerrber, before you start, that the action of the Lat rnuscle is to draw the shoulder girdle down and backward, Now letts sta 2. rt, Grasp handle of Bar and step backuntil weight clears the floor. Now bend forward frorn hips until the stornach is resting on























































DELTS BB UPRIGHT ROWING This is the best shoulder broadener r know. (Lateral portion of Deltoid. ) Grasp the Barbel.l about 15r'wide and stand upright with shoulders rounded forward,, bend the knees, and. rest the ri"'" on the thighs with elbows srightly bent. From this position, pr1l the Bar up.to the neck, tmt be sure not to tnrnch your shoulders back, keep thern d.own or you will work the trapezius, Lower the Bar until. it touches the thighs and pull up again, rernernber to keep your back rounded forward and keep the elb ows slightly forward, and use a srnooth piston-like rnovernent. The







































TRICEPS Z DUMBBELL PULL OVERS Here is a favorite of rnine , . , . 4 sure-fire size tnrilder. Lay supine on a flat bench and place your feet onthe floor, Press two Durnbbells over chest with all four bells touching (knuckles facing). Frorn this position, bend elbows back and lower Dumbbells just past the shouLder point, so that you get the full stretch of the triceps rnugcles.





































BICEPS THUMB UNDER DUMBBELL CURLS This curl is a favorite of rnine. Iusually stand in the middte of the Gym because we have rnirrors on both walls and I can loqk to the right and watch rny right arrn work, then I look to the left and watch rny l eft arm work. In this rnanner I can achieve great concentration, this exercise, you rnust keep the upper arm pressed firmly io the sides, extendi ng the Biceps IOO% at the bottorn of the curl by



















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64028192 Vince Gironda 10 8-6-15 Bodybuilding

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