Weight Lifting, Weight Training, Bench Press & Bodybuilding
June 26, 2019
Vince Gironda's Routine for Fast Arm Growth
By Paul Becker of Truly Huge

Vince Gironda's Routine for Fast Arm Growth 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).


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Training & Diet Secrets of Vince Gironda Legend and Myth

Legend and Myth Vince Gironda

A must read for bodybuilders of all generations. The "Iron Guru" was perhaps at his pinnacle of fame during the "Golden Era" of bodybuilding, the 60's. His methods, techniques, training, and dietary principles are still employed today. Vince's programs were known for producing the fastest muscle building results in the shortest period of time.

Contains inside personal details of a relationship one bodybuilder had with Vince, some his best known training programs, his little known training programs, some of his forgotten methods are presented. What Vince had to say about steroid use, training, nutrition, and supplements, provide the reader with remarkable insight and knowledge of Vince Gironda.

By Alan Palmieri

  Download right now as a pdf: $19.97

 

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