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    2K views16 pages

    Vince Gironda Definition PDF

    Uploaded by

    tfemilian

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
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    DBEPINELTLOM VINCE GIRONDA index Page Explanation of Program 2... 2 2 + 1 Date Sam et pl Breath Control. Fi 2 Forearms ABS & Specialization . . 3 Galves og) sok, gel ae BBEOS is eeciah be bi Re reas oe ee trey pe lend Lats 5 Grip Straps, 1 1. ee ee E\icar eng boa ee eae e 6 Maximum DefoDiet 2. 2... ss Triceps 7 Kelp illustrations by harvey keith Issue #41 on newsstands August 15, 1973, Page 58. Page te 10 ei ee. 13 14 Dear Sfudent, The following program is the same one I use to prepare myself for a phy- sique contest. Up to now you have been developin; muscle size by following my other routines outlined in previous workout bulletins. Now, it’s time for you to obtain that impressive quality that the judges and audience admire so much in a physique con- testant — DEFINITION. To be competitive and walk off with contest titles you not only need size and shape but you must bring out the surface fibers of your muscles. Definition, I have always maintained, is 85% nutrition. The biggest problem is poor metabolism. You are stor- ing fat instead of burning it. Begin now on the diet a dd supplements I suggest in “Blue- print For The Bodybuilder”. This definition program, as outlined, should be maintained for nine months, That is how long it takes to get into top shape, The first three months you will perform each exercise given you 10 sets of 10 reps. The last six months will be 8 sets of 8 reps. The only exception will be the calves, which will always-be worked 20 reps per set. Work the entire upper body three days per week, and the legs on alternate days, Remember, the weight selec- ted by you should be in keeping with the fact that you must use the same poundage for each set, Do not start too heavy or you will not be able to finish the required number of sets. Vince Gironpa * BREATH CONTROL _. hyperventalation Breath control is the secret of this Cardiovascular type workout, Inhale and exhale on the up movement as well as the down movement. This will force oxygen into the blood stream, and produces a terrific pump to the muscle. This type of breathing reduces the need for rest be- tween sets because rest is only a need for oxygen. Deep breathing and breathlessness throughout the entire workout is one of the best fat trimmers I know of Between sets, don’t sit and pant for breath... HYPERVENTILATE. This gets oxygen into the blood stream and to the muscles faster. This is performed by taking slow, deep breaths through your pursed lips. Place your hands on your thighs (knees bent) and lift your chest high as you take each breath, After 5 to 10 breaths taken in this manner you should be ready to begin your next set. HEAD Down ON CHEST I hyperventilate before every posing exhibition. Just before 1 enter the stage, while I wait behind the curtains. I take deep breaths. This enables me to tense my muscles through- out an entire performance without having excessive breathing. Most physique contestants have to catch their breaths HANDS ON KNEES at different points in their posing routines. I always perform a well- timed and smooth routine. ABS Hand CHiy ON CHEST BEKIND Neck .. Specialization 2 BENT KNEES This combination of exercises are performed one immediately after the other (NO REST). ‘The first is the 1/4 sit-up or roll: Bend knees and hook heels over end of sit-up board (or flat bench) and place hands behind neck. Now, exhale — Pull stomach in and curl forward to maximum contracted posi- tion (Keep small of back in contact with table at all times). Exhale on way down. Next movement: Stiff Leg Raise. Head and shoulders up against back of sit-up board, hands placed palms down and placed under hips (to tilt upward). Start movement with knees locked and toes pointed and KNEES 10” off board (touch board aneas and Psoas comes into play). arch legs and feet back and pull head forward until toes touch wall or sit-up board Loven Heels To ld OFF TABLE, ladder and contract forceably and exhale WANDS UNDER BUTTOCKS 4 PECS...wide paraubeb pips FEET In ce WITH FACE, LATS... Horizontat PULLEY 5 1 RECOMMEND THIS EXERCISE BECAUSE IT KEEPS THE MUSCLE UNDER CONTRACTION AT ALL TIMES y 20° from the floor and use a handle about 16” wide with a 1” bar grip, Place some kind of bra t so you can pull the weight to your chest without sliding forward. e for your f Lean forward from the hips. Grasp the handle. en your legs. Get a full streteh, But NEVER lock-out or straighten the elbows PULL BACK to the low pec line Arch your back. Push the chest up. When the shoulders are directly over the hips pull them back tightly, contracting the upper back: (middle trapezius). Lean forwardon thew back ith the handle, nd gta ful sete ment, but never allow the ah cibossiosteaates wy This keeps the ats under FLooR stall ines 6 BICEPS... PREACHER CURL FOR THE OUTSIDE HEAD OF THE BICEP THE PREACHER’S STAND ISOLATES THE MUSCLE LIKE SHOUDERS ROW DED NO OTHER. a ? OF STANb 1, PEC Line Shoulders rounded ( forward over the 4— PREACHERS stand : . Elbows close together Hands wide to the inside of the collars on a 5 exercise bar The top of the stand should be 3” below the lower pee. Bring the bar up touching the collar bone. Keep the shoulders rounded forward in order to finish the curl properly. TRICEPS... taicep puLt 7 THIS EXERCISE IS FOR THE LATERAL (OUTSIDE) HEAD This is performed by using a 45° lat-pull pulley machine. Stand with your left leg forward with the knee bent, the right leg is extended to the rear and the knee is straight. Bend forward from the hips to a parallel position to the floor. Your hands are behind your neck holding straps which is looped through a ring in your lat pull rope. Remember to keep your elbows out to the sides throughout the entire pull and return. Pull forward over your head to a locked, straight-arm position. Louk ovr RACING Dive POSIT! s Snigeked LATERAL RAISE THIS IS MY VERSION OF ONE OF THE FASTEST DEVELOPERS OF THE OUTSIDE HEAD OF THE DELTOID. THE MOVEMENT CUPS THE LATERAL STRAND AND BRINGS IT TO PROMINENCE. Sit on the end of a workout bench with a dumbbell in each hand. Lean forward from the hips and touch both ends of the dumbbells together under the thighs, always touch all 4 bells under the le: upper body in the proper position to keep the stress on the lateral strand. Hold your forward position of your body as you raise the dumb- bells upward to head height BON IS ERECT AT FINISH OF AOVEMENT simlnaee SS ment be sure the back the front. this lateral strand of re- €LBOM UNLOCKED FOREARM... rorcarm curt 9 ROLL a aimee pes mie fell 8) @ CALVES... ponkey Raise Place feet 3” apart on 4” block and bend over (back horizontal) and place elbows and hands on a table or high bench, Have a work-out partner sit in small of back (40 pounds less than your weight). As you rise up to the contracted top position, turn heels inward until they touch at top of movement. Then lower and return to parallel heel position. (20 Reps per set.) KniGes SLIGHTLY UNLOCKED 4 fe UNLOCKED FEET +" APART _» 4" Loc, STRETCH REELS TO__——s! FLOOR, THIGHS... Hack stipe 1 | Position feet well back shoulders and head forward and looking down. Start slowly and never lock out £ WACK 2UDE at top of movement. (No Synaps.) knee a knee Powwten OT UNvocKe DA Fin

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