But the difference between a Gironda dip for chest (low pec line) and dip for triceps - not even close. The 10-8-6-15 routine Vince Gironda’s 10-8-6-15 routine was designed to accelerate muscle gains for those who: Have slowed down in gains Think I will pop on over to the IC and get a thread going on it ;-). What’s more, it takes all the cheating out and puts 100% isolated stress on the bicep muscles for maximum impact. The tiniest tweak in the range of motion, the position of your body, the angle of your joints or the path of the bar would turn a conventional exercise into a super exercise - a Gironda Exercise. From this position, curl-press the weight up over the neck and lock out arms at the extended position. Free Gironda Workout. The 8×8 workout was one of the the best for building muscle quickly due to its high intensity. The book is published by Mike Westerdal and you can get more information at: www.CriticalBench.com/Vince-Gironda-Book-Sale. For me it is still a bit uncomfortable going all the way to the neck but no pains. You have to pull all the way up and touch your CHEST to the bar!.” “Squats spread the hips and give you a big ass! The mere act of getting the form right is a massive overload right from the first workout with properly performed Vince exercises. He did recommend certain squat variations like wide stance front squats, as well as this one: the sissy squat. He sometimes has me drag it up the torso or drag it up the pillars of a squat rack for a little more control. 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. IMPORTANT Disclaimer. Vince Gironda was known for many workout schemes; 10 x 10, 8 x 8, 6 x 6, 10-8-6-15, 15 x 4 and bicep 21s are a few. Vince Gironda Biography. Fat Burning Secret Every movement was done for a specific reason. Hi, in regards to the Sissy Squat - my wife is doing weights now but doesn't like the squat with the olympic bar due to the 20kg starting weight. Almost irrelevant. Barbell Standing Tricep Kickbacks will carve out triceps with sculptors precision. This workout has been known to bring trainees to their knees—even when they're using pygmy weights—because of this man's ruthlessly effective system. November 12, 2019. I know there are a couple of "Vince's" in there already like the dip but it would be cool to do a VG one for a few weeks too. However he did recommend the sissies and also the hack squat and front squats. This is for bodybuilding purists. Below is one of his bicep and tricep workouts. They called him the Iron Guru. Those variations should provide a nice shock to my body. Vince Gironda’s 8x8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. bodybuilding supplements, Body Engineering These are difficult to do properly and so the sternum chinup was not a typical beginner exercise in Vince’s program - it was something to work up to. Great video demonstrations and illustrations! It was them that assisted me on being in the best shape of my life when I was 26 years old, I'm now 41. I am now off to the gym to immplement things I had forgotten. It's much like a regular close-grip bench press with a few modifications: Hold the bar with the hands 12" apart. Those were just a few that raised a lot of eyebrows. So without any further ado, let’s get to it. After learning about the Gironda dip decades ago, this is how I’ve been dipping for chest ever since. I was fortunate to both train with the 'Guru' and help out at his gym. Of course, the big guys would always laugh, until they realized they had to do those reps Vince’s way: complete isolation so only the bicep does the work. This is one of those Gironda specials. For others, he was criticized. Stubborn Fat And How To Get Rid Of It Pt.2, Stubborn Fat And How To Get Rid of It Pt.1. The split below is an example of what a program like this might look like. Vince Gironda’s 8×8 Workout. But you are correct, with a wider grip it should allow the full range of motion more easily. ABS: “Concemetric crunch.” That was Vince’s name for what some people call the “double crunch” - pulling in the knees and elbows together - like a crunch and reverse crunch combo. At the peak of his powers, his physique and legendary training methods were ahead of their time. Vince Gironda's Favorite Exercises. And almost workout by workout, you could see the muscle growth. Vince Gironda’s 8 X 8 Workout By admin on December 28, 2009 in split Vince-Gironda-620x350 One of the reasons the name Vince Gironda is as popular as ever in bodybuilding articles is that the man had ideas that were truly revolutionary and way ahead of their time. 1950 Mr. USA -4th 3. Tricep Pulldowns – 8×8. That’s Ron Kosloff in the background giving the instructions to Figure champ Christy Wolfe and Bodybuilder Daryl Conant. 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. of Bodybuilders Arms, The Wild Physique November 11, 2019 Loading The Guns – Developing Larry Scott Arms. awesome blog! With a mere shift in the position of your elbows or the angle of your torso a regular barbell curl could isolate your biceps and put a searing burn on them like you never felt before. This is a killer tricep exercise that was one of Vince Gironda's personal favorites. Not many of today’s young trainees know of Vince Gironda. Among them were the 10 by 10, 8 by 8, 6 by 6, 10-8-6-15, and 15 by 4 methods. Vince Gironda personally trained more bodybuilding champions than any other physique trainer in the world. I got such great results from TNB that I was pumped to try your recommendations here...totally awesome...humbling with how little I could lift though...but man did I feel it!!! “Bench press is 90% front deltoid! Thanks for sharing your training experiences. First keep in mind that most people disagree with gironda that you should not squat. The theory is, by exposing the muscle fibers to such a high volume of work, they're forced to grow (or die trying! Most bodybuilders are also familiar with the lat pulldown - a vertical pulling movement. This is the bodybuilding Guru Vince Gironda's famous honest workout routine. It uses a very strict movement and allows you to get a full stretch and a … I had forgtten about how I used to follow some of Vince Gironda's training techniques. 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. Of all Vince’s techniques, the 8 sets of 8 program was his favorite for the advanced bodybuilder. andrew - LOL - a lot of women say that they dont want to get too big. Larry Scott was one of the first bodybuilders to have 20 inch upper arms. FOREARMS: wrist curls with an extra “trick” - roll the bar completely down into the fingertips. 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. Gironda pull ups involve pulling all the way up and touching your chest /sternum to the bar and leaning back with an arch during the movement. Although you are able to get results from performing this movement without the two pieces of equipment I will mention, the results will not be the same. Vince Gironda's 8x8 Workout - VinceGironda.com Vince Gironda’s 8×8 system of training was originally termed as the « honest workout », because it is simply one of the most difficult and challenging workouts there is. Mohammed Makkawy is pictured doing these in Vince’s Wild Physique book. All you need is the wide grip parallel bars. for brutal honesty reviews popular A side-note: Vince designed many one-of-a- kind pieces of equipment from his experience in helping to 'sculptor' the body. Your advice, inspiration, and leadership are helping me sculpt my physique into a masterpiece. The purpose of the pull up to the chest is to achieve extra range of motion and a complete contraction in the lats. This entry was posted on Wednesday, September 28th, 2011 at 3:33 pm and is filed under how to improve fitness and conditioning, muscle-building-workouts, strength training muscle building workouts The biggest mistake seen in form on this exercise is the rounding over of the back at the top of the movement. I have been following your TNB for around 9/10 weeks are so and have had some good results but will need to start swapping out exercises soon. 0 Comments. "Success breeds success." In fact I bet dollars to donuts that if someone with "no butt" came into vinces gym hed have given them a squat specifically FOR that flat ass! 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. It’s important to note that this is pure bodybuilding and physique development we are talking about. Unleashing The Wild Physique With Vince Gironda and The Golden Age of Bodybuilding. I’ve always done the traditional bodybuilding sissy squat, where there is no break in the hips as you go up or down. Natural For Life Champion Hugo Rivera His #1 secret weapon - his “magic chisel” - were his unique “Gironda” exercises…. Please please please could you maybe consider doing a "TNB Vince Gironda Alternate" one for us? My coach believes in your approach too, true body building as an art. I'm going to bookmark your blog. Reveals Drug-free This article is going to give you a descriptive rundown about it. Compound movements differ from supersets, in that super-sets work two opposing muscles (biceps and triceps for example). The 8×8 workout was the brainchild of legendary fitness pioneer Vince GiRonda. No V-dipping bars in your gym? I hope I get the same muscles as you. The workout consists of exercises performed with 8 sets of 8 repetitions and very little rest between sets. 1. Vince’s training WAS progressive, as all good resistance training programs are, but it was not about how much weight was lifted. But there was always a method behind his madness; always a reason for every exercise and the way it was performed. Ended up doing a full contraction just below the neck. It really was sculpting - physique art! Is Bodybuilding a Dysfunctional Vanity Sport? Ron Kosloff, who knew Vince well, often said he could embarrass the big cheaters - the weight swingers, the heavers - by challenging them to curl a pair of 25 pounds dumbbells for 8 sets of 8. Some of his unique exercises included the bench press to the neck, the sternum chin up (touching the chest to the bar), "drag" curls and sissy squats with what he called a "Burlesque Bump." Conventional chin up style is to pull just until your chin is over the bar and keeping your body more or less vertical. Tony Almeida & Vince Gironda at Vince’s Gym, Charles Fautz, Vince Gironda & Rich Giofu, Rich Giofu and Charles Fautz Outside Vince’s Gym. It is imperative you either have or design these two for the best results. Similar to the 10×10, it stimulates … Your email address will not be published. ONLINE COACHING inquires contact me … source Please follow and like us:Share with your friends! Thanks for the memories. This exercise should be performed 6 reps for each movement with a total of 18 reps to the total set. This routine will pull your arm out of a slump in a week or two at the most! Also, he does the pressing movement as the second part rather than the third part, with the pull-over coming last. Sissy Squats – 8×8. Vince said you must use parallel bars that are approx 32 inches wide. Probably the most advanced and challenging version is the medium grip pull up (pronated grip) where the body is almost fully planched. its awkward for some people to drag curl full range to the neck. One of the best damn posts that I've read in a while. steve. 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. 1962 Mr. Universe -2nd Born in 1917 in the Bronx, Gironda’s upbringing was not a traditional one. Part of cosmetic bodybuilding is picking the right exercise for the right occasion for the right person. I never cared for Gironda’s high fat, low carb, ketogenic diets. Copyright © Iron Guru, All rights Reserved. The one I will describe is a supine curl from the neck with the elbows up toward the ceiling, with an 8″ wide over hand grip on the bar. Vince said that he measured Wolford’s thighs and found his upper thigh, and his middle thigh to be the same measurement. Lucky me - my gym - Bob Bonham’s Strong and Shapely Gym - is one of the rare few gyms that has this piece of “old school” equipment. Anyway - the sissy squat sounds idea as she is convinced squats make her legs look "chunkier" and her butt look bigger - sounds like an alternate exercise for her? All Rights Reserved. Get "Ripped" ). Vince was known for his unusual training methods. I CAN highly recommend front squats and that has less hip involvement and more thigh involvement. The following are Vince Gironda's favorite exercises, broken down by body part. Compound movements differ from supersets, in that super-sets work two opposing muscles (biceps and triceps for example). Vince Gironda, the same man that brought you the steak and eggs diet and the 8×8 workout, created the legendary 10-8-6-15 routine.. Vince’s 10-8-6-15 routine doesn’t get the glory like his other creations, but its ability to produce results is undeniable. 45-degree pulley row (aka “racing dive” lat pulls). Narrow dipping bars work more triceps. The exercises were: Tricep barbell pullover Barbell rollover and press I think other exercises should be mastered first. Bodybuilding legends Larry Scott, Arnold Schwarzenegger, Sergio Oliva, Freddy Ortiz, Mohamed Makkawy, Don Howorth, Reg Lewis, John Tristram, Don Peters, Pete Caputo and many other title winners were helped and guided by Gironda. Vince’s way was squatting with the heels on a 2” X 4” and involved a 3 movement combination: Knee drop, Burlesque bump and flush out. The video is worth a thousand words - plus it’s a rare glimpse at Vince in action. Some of his beliefs about exercises were controversial. A collectors item for Bodybuilding and iron game enthusiasts. Factoid: sissy squats are thus named for 2 reasons: 1) named after Sisyphus from Greek mythology, 2) named so because the exercise can make a sissy out of the strongest back squatter. Some people teach the exercise only going up to the pec level. If you missed the previous articles, go to: www.bodybuildingsecrets.com/articles/7_unusual_muscle_growth_secrets_of_vince_gironda.php, www.bodybuildingsecrets.com/articles/i_was_popping_these_muscle_pills_by_the_fistful.php, www.bodybuildingsecrets.com/articles/tom_venuto_speaks_about_vince_gironda.php. & Fitness Models, Bodybuilding Revealed Gainers Paradise S1 E29: Vince did it again with this insane tricep workout. If I wasn't already pumped to crush my workout today... now I am. His unique and highly-effective workout principles attracted masses of aspiring and established bodybuilding champions, and even movies stars.Vince Gironda was a Golden Era original, and his influence is still felt to this day. It has gotten popular again under the name of German Volume Training. This was one of the controversial Gironda exercises). Vince Gironda was a sculptor. Vince Gironda is best known as a guru in the bodybuilding world, having worked with some of the best bodybuilders of his time. His father, a stuntman, moved his family to LA in the 1920s when he was offered a … After performing body drag curls during this morning's workout my arms feel freakin' awesome! “That’s not a chin up! Remember: chest = wide grip. Big Arm Workout – Mass Building Workout for Arms; Tags: back workout, chest workout, shoulder workout, upper body workout, vince gironda. For stubborn wives (LOL) who refuse to back squat show her the dumbbell goblet squat (squat holding dumbbell in front of chest) or any front squat variation - the exercise is fantastic and you probably wont get as much resistance, Hey Tom, Terms & Conditions Privacy Policy Copyright © Iron Guru. I had a coffee cafe across the street and we tossed the last birthday party for Vince before he closed shop and retired. No back squats!”. When you first start the routine, it feels rather easy, but by the end you’re kind of worn out! Vince Gironda had devised many workout methods throughout his life. Many exercises were avoided for specific reasons. Vince Gironda advocated that kind of workout about 30 years ago. "I have a definite preference for the 8 X 8 system of sets and reps," wrote Vince. Vince’s way was squatting with the heels on a 2” X 4” and involved a 3 movement combination: Knee drop, Burlesque bump and flush out. By the way, the best shock workout I know for biceps is to stand in front of the dumbell rack and alternate curl 4 reps every dumbell it the rack, starting at 23-25 pounds and working up to the biggest dumbell you can use. I totally LOVE how you introduced this article talking about Vince's "cosmetic" approach. Triceps Workout; HOW TO: Vince Gironda Kneeling Tricep extension. Floor flyes at the cable are really a … Three total sets of the compound is enough work for the triceps, because the combination produces far more work done than 9 sets done in series! but particularly the powerlifting squat - and that is significant today now that the box squat is getting so popular - puts way more work on the hips than the quads. DAY 2 – Leg Day. The late Vince Gironda, considered by many to be the first bodybuilding coach – and definitely the most eccentric – referred to 8 sets of 8 reps (or 8x8) as the "honest" workout. Legs: Hack squat, sissy squat with added weight, leg press. All of this is copyright of BodybuildingSecrets.comPlease don't steal it. An intense high-volume system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. Champion Bodybuilder owner of Flex Fitness Center (Plainfield Conn) and student of Vince Gironda’s Tom Samokar displays and demonstrates some of the custom made equipment that was necessary to continue training at home the way he would when in California with his coach. funny. I’ve done a good number of sissy squats in my day, as a finishing exercise, but I never did do them exactly as Vince prescribed, even though I owned his manual that taught the exercise. Smaller areas like the biceps, triceps, and calves would only need two movements each. Vince Gironda undoubtedly brought a revolution in the world of bodybuilding. Next, curl the bar up and forward so bar does not change from the first hand position of 8″. Chest: Incline bench, V-dips and floor flyes. Exercise: Set* Reps: Bench Press To Neck Superset With: 4: 8: Dips: 4: 8: Wide Grip Pull Down Superset With: 4: 8: Close Grip Pull Downs: 4: 8: Also heels elevated amplifies the effect. I do dips for triceps too, and I consider tricep dips a completely separate exercise. Unleashing The Wild Physique With Vince Gironda and The Golden Age of Bodybuilding. Below is a sample of a Gironda style two-day split for GVT. Anyway, fantastic exercise which puts the pump right into the belly of the bicep... 2 dumbbells up rating ;). Gironda preferred this exercise because he said it developed the low pec line - which is the lower and outer section of the pectorals which defines the lower border and gives the pecs a “flare”, respectively. Start lowering the bar and bend elbows to the sides and continue lowering the bar until it touches the neck and then up again. The second movement immediately following with no break is the triceps pull-over extension, with the bar at arms’ length over chest – neck; lower the bar slowly down and over the head to a close-to-head position with the bar just below the head. He left his mark on the bodybuilding world by popularizing several high volume methods that he believed were most effective for building muscle. He credited this one to the great Monty Wolford. 1958 Mr. USA -3rd 5. If you enjoy this info, be sure to check out the newly expanded 300 page by about Vince by Alan Palmieri – It’s called Vince Gironda Legend and Myth. It is a high volume, old school bodybuilding programs that have become the stuff of legend. It was a very, very thoughtful approach. The reason is because they were created by Vince himself, and they work great when you’re training with high volume. Hardly anyone, however does the pulley row from this unique angle. I am beyond ecstatic that you have breathed new life into this blog! He was also famous for devolping his biceps on Vince Gironda's preacher curl machine which is also sometimes called a scott curl after him. I tried them faithfully and found them distasteful and just not right for me. Bodybuilding secrets. Monday/Thursdays. (The head should extend beyond the end of bench to about the ears). Nevertheless: These techniques have no application to sports and very little to strength. This was part of a series of articles about Vince Gironda: The man, the myth, the legend. Please enter the letter "f" in the field below: Subscribe to Tom's FREE Bodybuilding Secrets E-zine, How To 1952 AAU Mr. America -2nd 4. Vince Gironda's Honest Routine. Larry’s Arm Workout hi tom,I will try these ! Thank you for this article and thank you for reminding me. Thanks for waiting. 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. Is 'THE PUMP' Necessary for Muscle Growth. also for women ALL types of split squats and lunges. This compound exercise is best performed with the Dymetric Bar. I was thinking about getting her a lighter barbell to start with. 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. Independent researcher known The Amazing Gironda was SHOULDERS: Dumbbell lateral raises - the shoulder “CAP” builder! This article doesn’t quite make it clear that this whole routine needs to be done lying on a bench from the very beginning. To Vince, this was one of those magical proportions to aim for, but he said Wolford was the only man he knew with those measurements. ALthough i disagree that women shouldnt back squat - i love back squats - and quite frankly I think back squats have built more nice asses than any other exercise - maybe lunges are up there too. “whatsa matta? 119. Vince did not like back squats. Comments: (you may use HTML tags for style). A V-shaped set of dipping bars is also commonly used for this exercise. He said they built up the hips, which he wanted to reduce. 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. Its difficult to understand the form even from reading the detailed instructions in Vince’s course. He no longer trains athletes but I recognize all of these exercises and the drag curl I've never seen anywhere online before. Some of them, like tools in a kit, he would pull out for special occasions, others were staples - seen in almost every routine - given to every beginner. To an untrained eye a dip is a dip. You literally DRAG the bar along your body - you do NOT curl the bar out in a wide arc. Wanted to follow up on the hand spacing issue for anyone that may be experiencing the same pain... Widening the grip helped a lot. God bless you tube. Talk about a horseshoe grower!! 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. The Vince Gironda Inspired 8x8 Workout Should you opt for a bodybuilding split, stick to three or four exercises for the larger muscle groups like legs, chest, and back. It’s worthless unless you do them to the neck!” exclaimed the Iron Guru. The third movement without changing hand width is arms extended over chest. Lots more exercises you can try in there. TRICEPS: Overhead Pulley/Cable Rope Extensions. Some were crying like babies, looking like fools by the 3rd set. Most bodybuilders are very familiar with the seated cable row - a horizontal rowing movement. The sternum chinups will invite lots of attention from the trainers and other guys who think they know what's up. The gironda sissy squat is somewhat awkward and novel and even the standard sissy squat can be stressful on the knees. You got 5 more sets to go!”. The weight? that was one of the gironda controversies. The following routine was one variation of Vince Gironda’s workout. TR. As you can see, there are a few “strange” exercises listed in this sample training workout. I would agree that people with big butts and wide hips might want to avoid back squats if they have cosmetic goals. Compounding is 2 or 3 exercises on the same muscle and enables the bodybuilder to build three different aspects of the muscle: low, middle and high heads. Until then, it won't appear on the entry. I’ll talk about that diet experiment in another article (and quite frankly, he promoted a lot of weird ideas about nutrition). I love the body drag curls and am looking forward to performing the chin-ups to chest, the V-bar dips as suggested by Vince in this post, and those high pulley rows. Are You Ready To Compete In Bodybuilding? It is a fantastic variation on the curl. It's especially effective at increasing the development of the lateral portion of the triceps (the "fishtail"). It is reported that Vince developed numerous adaptions of his workout program based on an individual’s personal needs (he was a coach after all). Also, there is video footage of Vince Gironda demonstrating the triceps shock routine (it’s on the Robert Torres DVD), but it shows him using a straight barbell. A. Vince Gironda's best tricep workout was called "A Muscle Has For Sides" where he used four different exercises, each one to bring out a different aspect of the muscle, done in a row with no rest in between. Unlike the other routine that Vince advocated, this routine was unusual in that it used a variety of rep schemes, and incorporated the pyramiding scheme. Vince Gironda Triceps Shock This compound exercise is best performed with the Dymetric Bar. Here are the 5 most famous, most unique, most effective exercises that Vince Gironda was known for: This exercise has become a staple in my bicep routines for nearly three decades. Gironda referred to his 8x8 system as "honest" because you're going to be doing an honest day's work in the gym: 8 sets of 8 reps with just a 30-second break between sets. 3. www.CriticalBench.com/Vince-Gironda-Book-Sale, Bodybuilding Secrets Podcast Episode #2: Carlos DeJesus, Bodybuilding Secrets Podcast #1 Pete Siegel, Interview With Natural Bodybuilding Legend Skip LaCour, Pt.2, Tom Venuto Interviews Natural Bodybuilding Legend Skip Lacour, Mega-Muscle Interview with Hugo Rivera Pt 3, Mega-Muscle Interview with Hugo Rivera Pt 2. Vince had a lot of favorites. Vince Gironda’s Impact on Bodybuilding. ... Vince Gironda Exercises. He was a master of “cosmetic bodybuilding,” which today has become a lost art form. Vince did not claim to invent this exercise. It’s ultra strict and creates a contraction so strong, it almost feels like your biceps are cramping. Frog Sit Ups – 5×15. But one thing I learned from Vince that has been priceless - solid gold - that I still use to this day, was his philosophy on selecting and performing exercises. triceps = narrow grip. Very strict form (and slow tempo) is displayed in this video: I could post exercises all night but let me leave you with a quick punch list of other Gironda favorites: CHEST: bench press to the neck (warning: may not be good for the shoulders! I'm glad someone has taken the time and effort to 'introduce' Vince to those new to bodybuilding. If you haven't left a comment here before, you may need to be approved by the site owner before your comment will appear. He devised a workout method known by the name Vince Gironda 8×8 Workout Routine. The books and courses that have been written by and about Vince list dozens of variations, but the ones below are those he was most famous for. This exercise is one of Vince Gironda's favorite triceps builders. Then work back down again to the lightest weight you can use and still feel the pump. The related 6x6 workout routine is … There was a bit of minor shoulder pain at the top of the movement but after watching the video a 2nd time perhaps my hands weren't wide enough? 1949 Pro Mr. California -4th 2. As for the Gironda exercises, I will definitely have to try them out...at home. Subj: How to blast plateaus with Vince Gironda’s 10-8-6-15 workout routine. Triceps rope pulldown. That’s it for today gang. Products You May Like In it’s place have emerged the philosophies of “functional training,” “lift more weight at all costs” and “gain muscle bulk, no matter where it ends up.” In his heyday 50 years ago, Gironda turned out more bodybuilding champions from his North Hollywood studio than another other gym in America. Thank you. Not of marble or bronze, but of flesh. Common machines like the cybex assisted dip and chin machine have 2 settings on their dip bars - wide and narrow.

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