There is no wasted motion in bodybuilding, and that includes avoiding certain exercises that build muscle groups you don’t want to build. I am beyond ecstatic that you have breathed new life into this blog! It was a very, very thoughtful approach. Narrow dipping bars work more triceps. 1st Phase: Bend knees, drop down with back straight and shoulders over heels. triceps = narrow grip. 3rd Phase: Stand erect with heels on block. If you can find a V-shaped set of dipping bars, even better. It’s ultra strict and creates a contraction so strong, it almost feels like your biceps are cramping. And this was demonstrated by Vince’s close friend, Ron Kosloff. The idea of the body as a sculpture comes up so often in the bodybuilding world so it's nice to see a story behind the old cliche. Every movement was done for a specific reason. You see, with every exercise you perform, the goal should be to master the form, before you add the weights. BOdybuilders use whats called a high bar back squat - bar is not so low on the traps and the torso is more vertical than a power squat. Vince especially liked the version performed kneeling where your elbows rested on a special bench (“cradle”), but the overhead rope extension is similar the equipment (high cable/pulley) is available at every good gym. My coach believes in your approach too, true body building as an art. So without any further ado, let’s get to it. I was fortunate to both train with the 'Guru' and help out at his gym. The key is to draw your elbows BACK and allow the bar to slide right up along your body, almost touching your thighs, hips, stomach and chest as you curl it up. Developing this strand he said, along with the sartorius and the vastus lateralis would give you the appearance of longer legs, diminish the hip line and importantly - would not build a big butt like a powerlifting style back squats sometimes do. It’s important to note that this is pure bodybuilding and physique development we are talking about. Vince’s list of […], Kelp: Vince’s Choice Supplement For Optimal Health & Maximum Definition, Vince Gironda was well known for his belief in supplementing the diet of the bodybuilder, simply because during modern times, over farming stripped the nutrients from the natural foods that we eat and that were supposed to provide these nutrients. 3. Thanks for waiting. All of this is copyright of BodybuildingSecrets.comPlease don't steal it. Thank you. Think I will pop on over to the IC and get a thread going on it ;-). I was thinking about getting her a lighter barbell to start with. common mistakes: shrugging at the top, dragging the bar along the body only partially through the range of motion, using too much weight, not concentrating and squeezing. Probably the most advanced and challenging version is the medium grip chin (pronated grip) where the body is almost fully planched. Those were just a few that raised a lot of eyebrows. Common machines like the cybex assisted dip and chin machine have 2 settings on their dip bars – wide and narrow. (Narrow dipping bars work more triceps.) With these exercises, you leave your ego at the door and master the form, the concentration, the contraction of the muscle first before you even think about progressive overload with added weight. Mohammed Makkawy is pictured doing these in Vince’s Wild Physique book. Keep your elbows back. I think other exercises should be mastered first. Developing this strand he said, along with the sartorius and the vastus lateralis would give you the appearance of longer legs, diminish the hip line and importantly – would not build a big butt like a powerlifting style back squats sometimes do. The key here is to use parallel bars that are approx 32 inches wide. Lower the bar and repeat. He left his mark on the bodybuilding world by popularizing several high volume methods that he believed were most effective for building muscle. I will be sharing spreadsheets for a few different variations of Vince Gironda… He did recommend certain squat variations like wide stance front squats, as well as this one: the sissy squat. The keys on this movement are to flare the elbows out wide, look down with chin on chest, keep the feet out in front, crossed at ankles, or together with toes pointed and dip down deep for a full range of motion. Wide Parallel (or V Bar) Dips (Pecs) After learning about the … The floor pulley should be approximately 16 inches ( 40 cm) off the floor. of Bodybuilders Cholesterol belongs to a group of fats referred to as Sterols. He credited this one to the great Monty Wolford. The key is to draw your elbows BACK and allow the bar to slide right up along your body, almost touching your thighs, hips, stomach and chest as you curl it up. Vince did not claim to invent this exercise. One of the best damn posts that I've read in a while. Here are the 5 most famous, most unique, most effective exercises that Vince Gironda was known for: 1. Sit back on heels. The purpose of the exercise, said Vince, was to build the strands of muscle in the upper thigh that run right up into the hip – the rectus femoris. The video is worth a thousand words - plus it’s a rare glimpse at Vince in action. Really a striking muscle group. What made the difference? Here are the 5 most famous, most unique, most effective exercises that Vince Gironda was known for: Take a shoulder-width grip on a barbell and, starting with the bar resting against the upper legs, raise it from thighs to throat, keeping the bar in contact with the body at all times. If you don’t have access to a V-dipping bar in your gym, all you need is the wide grip parallel bars. Is Bodybuilding a Dysfunctional Vanity Sport? Get "Ripped" Pull up vigorously until your sternum touches the bar. Hardly anyone, however does the pulley row from this unique angle. The purpose of the pull up to the chest is to achieve an extra range of motion and a complete contraction in the lats. This is for bodybuilding purists. He no longer trains athletes but I recognize all of these exercises and the drag curl I've never seen anywhere online before.