TIP OF THE WEEK: THE VITAL DETAILS OF VINCES EXERCISES WE MAY HAVE MISSED. VINCE GIRONDA TRAINED MORE BODYBUILDERS THAN ANY OTHER TRAINER IN THE BODYBUILDING WORLD. BUT WHAT MANY PEOPLE ARE NOT AWARE OF IS THAT VINCE SPENT MORE TIME ADVISING AND TRAINING BEGINNERS THAN ANYONE ELSE AROUND. VINCE FOUND THAT BEGINNERS NEEDED TO FOCUS MORE ON EXERCISE FORM THAN HEAVING UP THE WEIGHTS HAPHAZARDLY. HIS TRAINING WAS INTENSE, ENERGETIC, AND QUICK. VINCE WANTED AND EXPECTED HIS MEMBERS TO UNDERSTAND THE CONCEPT AND PERFORMANCE OF EACH EXERCISE THEY WERE TAUGHT. HE ALSO EXPECTED YOU TO BE IN 100% SHAPE WHEN COMING TO HIM FOR TRAINING. UNDERSTANDING VINCES EXERCISES REQUIRES GREAT EFFORT AND CONCENTRATION, BUT SOMETIMES WE FORGET ABOUT THE IMPORTANT DETAILS OF AN EXERCISE THAT CAN MAKE A DIFFERENCE IN THE APPEARANCE OF OUR PHYSIQUE. WHAT I WILL TRY TO DO IN THIS WEEKS TIP IS TO POINT OUT SOME OF THE FINER POINTS IN SOME OF VINCES EXERCISES OR MOVEMENTS THAT HE MAY NOT HAVE MENTIONED OR INCLUDED IN HIS COURSES OR BOOKS. HERE ARE A FEW THAT VINCE FOUND MOST IMPORTANT: DELTOIDS -DUMBBELL SCOTT PRESSES: THE FOCUS HERE IS THE ELBOWS. THEY MUST BE PULLED BACK WHEN PRESSING THE DB. THIS IS MANDATORY TO ENGAGE THE FRONTAL AND LATERAL HEADS OF THE SHOULDERS. -REAR DUMBBELL RAISES: THE MOVEMENT MUST TAKE PLACE BEHIND YOUR BACK ON THE UPWARD, RAISED PART OF THE EXERCISE. YOU MUST PUSH YOUR ELBOWS AND ARMS BACK FORCIBLY IN ORDER TO WORK THE CAP OF THE DELTS. -HIGH PULLS (UPRIGHT ROWS) ALWAYS LEAD WITH THE ELBOWS, IN OTHER WORDS, THE ELBOWS COME FIRST. RAISE THE BAR NO HIGHER THAN THE SHOULDERS. ANY HIGHER WILL INVOKE THE TRAPS AND ONCE THEY ARE INVOLVED IT WILL PREVENT YOU FROM DEVELOPING GREAT SIDE DELTOIDS. -ALTERNATE FRONT DUMBBELL RAISES: ALWAYS RELAX THE WRIST AND SLIGHTLY BEND THE ELBOWS SO YOU DO NOT BRING INTO THE MOVEMENT THE FOREARMS AND BICEPS. -DUMBBELL SIDE SWINGS (ZORROS) THE ELBOW OF ONE OF THE ARMS MUST BE ACROSS THE FACE WHILE THE OTHER ARM IS SLIGHTLY STRAIGHT TO THE SIDE OF YOUR BODY. REFER TO PAGE 97 (VINCES PICTURE) AND PAGE 98. WILD PHYSIQUE. PECTORALS -DUMBBELL INCLINE PRESS: VINCE WAS ADAMANT ABOUT HAVING YOUR PALMS FACING EACH OTHER ON THE MOVEMENT AND TO SQUEEZE THE PECS FOR AT LEAST 4 TO 6 SECONDS WHEN PRESSING THE DB. -DECLINE FLOOR CABLE PULLS: SQUEEZE AND SQUEEZE SOME MORE FOR AT LEAST 4 SECONDS TO ENGAGE THE NERVES AND DEVELOP BETTER SHAPED PECS. VINCE WANTED THE KNUCKLES TOUCHING AND NOT THE THUMBS WHEN SQUEEZING. -DUMBBELL FLYS ON ANY BENCH, FLAT, INCLINE, OR DECLINE FLYS: WHEN TOUCHING THE DUMBBELLS SQUEEZE CHEST AND ALWAYS KEEP ARMS IN A HUGGING TYPE OF POSTURE. THIS APPLYS TO THE CONTRACTED AS WELL AS THE EXTENDED PART OF THE EXERCISE. -LATISSIMUS DORSI (LATS) WHEN PERFORMING ANY TYPE OF LAT WORK, NEVER LET YOUR ARMS GO SYNAPSE (STRAIGHT.) KEEPING THE ARMS SLIGHTLY BENT WILL KEEP THE NERVE FIRING IN THE BACK. ALSO, ON ANY PULLEY MOVEMENT FOR THE BACK, SUCH AS 1) THE LONG PULL 2) THE SHORT PULLEY PULL 3) THE RACING DIVE MOVEMENT 4) THE PRONE PULL-IN THE HEAD MUST START IN-BETWEEN THE ARMS OTHERWISE YOU WILL WORK MOSTLY BICEPS. ARNOLD COMES TO MIND WHEN HE DOES PULLEY EXERCISES FOR HIS BACK. VINCE WOULD COMMENT THAT MANY CHAMPS WOULD END UP WORKING THE BICEPS INSTEAD OF THE LATS BECAUSE THEY DID NOT START THE MOVEMENT WITH THEIR HEADS IN-BETWEEN THIER ARMS. -LEG SQUEEZES WITH PULLEY THE FOCUS HERE IS TO SQUEEZE THE THIGHS FOR AT LEAST 4 TO 6 SECONDS IN THE CONTRACTED POSITION OTHERWISE IT IS USELESS. NO HEAVY WEIGHTS ARE USED BECAUSE IT IS A HIGH REP EXERCISE. IT WORKS THE SARTORUS MUSCLES OF THE THIGHS. BICEPS: MOST IMPROTANT TO VINCE WAS TO KEEP THE ELBOWS BACK AT ALL TIMES. THIS WOULD HELP TO BRING OUT THE OUTER AND CEPHALIC ASPECTS OF THE BICEPS. WHEN DOING DUMBBELL INCLINE CURLS KEEP THE ELBOWS BACK AND CURL THE DB UNDERNEATH THE ARMPITS. -PREACHER CURLS WITH BARBELL: ACCORDING TO GIRONDA, MANY BODYBUILDERS GET THIS WRONG WHEN TRYING TO DEVELOP EITHER THE OUTER HEAD OR THE INNER HEAD OF THE BICEPS. HERE IS THE CORRECT WAY TO USE THE PREACHER BENCH TO DEVELOP LARRY SCOTT BASEBALL BICEPS. 1) WHEN THE ELBOWS ARE CLOSE TOGETHER YOU ARE WORKING THE INSIDE OF THE BICEPS. 2) WHEN THE ELBOWS ARE WIDE APART THE OUTSIDE HEAD OF THE BICEPS ARE BEING WORKED. -HAMMER DB CURLS (THUMBS UP CURLS) THE ELBOWS MUST BE KEPT BACK AND YOU MUST CURL THE DB UNDERNEATH THE ARMPITS. THIS WILL WORK THE OUTSIDE OF THE FOREARMS. -TRICEPS: ROPE KICKBACKS (90 DEGREE ROPE PULLS) WHEN DOING THIS TRICEP MOVEMENT, THE KNEE OF ONE OF THE LEGS MUST BE IN CONTACT WITH THE ABS. FURTHERMORE, WHEN YOUR ARMS MOVE TOWARDS THE BACK PORTION OF YOUR NECK, THE ELBOWS MUST BE HIGH AND WIDE. -TRICEP PUSHDOWNS TO WORK THE OUTSIDE HEAD OF THE TRICEPS, KEEP THE ELBOWS WIDE AWAY FROM THE BODY AT ALL TIMES. TO WORK THE BELLY OF THE TRICEPS, ELBOWS SHOULD TOUCH THE SIDES OF THE BODY. -CRUNCHES THE RIGHT WAY TO CRUNCH, VINCES WAY: 3 STEPS TO THIS MOVEMENT TO PREVENT THE ABS FROM STRETCHING AND CREATING A BARREL CHEST APPEARANCE. 1) EXHALE ALL THE AIR FROM THE STOMACH 2) SUCK IN THE ABS. 3) DO THE CRUNCH. ALSO KEEP THE SMALL OF THE BACK IN CONTACT WITH THE FLOOR OR MAT. THESE ARE JUST A FEW OF VINCES EXERCISES THAT CONTAIN SPECIFIC DETAILS TO KEEP IN MIND WHEN PERFORMING THEM. VINCE FOUND THESE A LITTLE PROBLEMATIC IN THE MEMBERS HE TRAINED AT HIS GYM. REGARDS ROBERT
Posted on: Sun, 14 Dec 2014 19:33:43 +0000
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