Building the Perfect Physique
Vince Gironda's Training and Exercises for Building The Perfect Physique
Gironda Bodybuilding is not weightlifting or powerlifting, but many people
that want to be bodybuilders train too much like weightlifters or
What Is The Perfect Physique?
Remember the awesome physiques of the past - the ones that had the
classic look of big arms, wide shoulders, chests and backs tapering down to
small waists, and hips and then sweeping out to big thighs and awesome
calves? They had the perfect package of shapely mass and cuts.
Vince called this "Creating an Illusion" but I think that confused
people, what Vince really meant was you don't just look big you will be big,
but you will look even bigger because you will have built muscle in the
right places and avoided building up areas that will take away from the look
you want and may actually make you look smaller overall.
Vince Gironda 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.
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.
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 rope pulldown. This is one of those Gironda specials. Although you
are able to get results from performing this movement without the two pieces of
equipment I will mention, the results will not be the same. It is imperative you
either have or design these two for the best results. Item one is the pulley 6'
off the floor mentioned in the lat movement. Item two is a small bench 16" high.
Vince Gironda Barbell curl. Not your normal barbell curl and definitely not
performed as the majority of people perform it, which by the way in addition to
being wrong does not provide the maximum benefit in the manner they execute the
Thigh squat. "But I thought Vince was opposed to squats?" He was, at least
the way one would normally perform the movement. This is why so many people want
to disregard some of what Vince said. They did not fully grasp what he was
actually saying. Vince was talking about the back squat used by power lifters.
He was right in his assessment concerning that type of squat. This one however,
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.
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.
Be Sure To...
Do this routine for a month then, starting on the second month this should be increased to 5 sets of 5 reps, the third month 6 sets of 6 reps and the fourth month on 8 sets of 8 reps.
The articles on this site are authoritative, because:
Where an article is not bylined with a specific author's name, it was written by Mark Lamendola (see photos on home page and elsewhere on this site). Mark is a 4th degree blackbelt, has not been sick since 1971, and has not missed a workout since 1977. Just an example of how Mark knows what he's talking about: In his early 50s, Mark demonstrated a biceps curl using half his body weight. That's a Jack LaLanne level stunt. Few people can even come close. If you want to know how to build a strong, beautiful body, read the articles here.
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