Vince Gironda was known as the "Iron Guru". Bodybuilders who have trained at Vince's Gym over the years include "Body by" Jake Steinman, Lou ("The Incredible Hulk") Ferrigno, and even Arnold ("The Terminator") Schwarzenegger.
Vince also helped the studios whip their stars into shape for the movies (he could get an out of shape actor looking like a stud in a few weeks time); he helped train the likes of Cher, Clint Eastwood, Denzel Washington, James Garner, Brian Keith, Tommy Chong (of Cheech & Chong) and Erik Estrada.
It is said that in the late 1960's, before bodybuilders started to abuse steroids, Vince's methods produced more top physique stars than any other gym in the world. Give Vince's arm routine a try and see why the champs went to him for advise.
Metabolic Stimulation (Breathing Squats):
Squats, heels about 20 inches wide, knees a comfortable width about
24 inches. In the erect position, take 2 very deep breaths and hold the
second breath and squat (back straight) and return to upright position
and exhale. Perform 3 sets of 15 repeats, 2 to 3 minutes rest between
sets. This gets your adrenal activated for your arm program.
Biceps:
Stand in front of the dumbbell rack and pick up a pair of
5# dumbbells. and with palms facing thighs, curl left dumbbell slowly
turning palm up and bending to the left. Watching dumbbell travel up to
shoulder, hand should be outside deltoid at contracted position. At this
point, turn your head to the right and start to curl right dumbbell
simultaneously.
As you curl the right dumbbell, lower the left dumbbell back
to starting position. Counting with your left hand, complete four repeats
only. Next step: put dumbbells back on rack and take 2 deep breaths and
shake your arms and pick up the next heavier set and do 4 repeats.
Proceed until you have curled the heaviest set of dumbbells you can
handle (creative cheating is ok). Next step: work down the rack to your
starting set. That's it for bicep. Don't do any other bicep work.
Triceps:
Barbell pullover and press: lie on your back on can lower barbell below
head. 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.
At this point, swing at arms length over
stomach (forward press). Lower barbell back down to chest and roll
elbows in, parallel position (4 sets of 12 reps).
As always, if you have any questions or comments feel free to E-Mail me.
muscle@relaypoint.net
http://www.trulyhuge.com
(c) 1997-2002, by Paul Becker
Best,
muscle@relaypoint.net
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