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Vince Gironda Arm Workout

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Vince Gironda arm routine

vince gironda arm workout

Vince Gironda known as the “Iron Guru” was the true trainer of bodybuilding champions for over 40 years. As a matter of sober fact more drug free muscle was built in Vince’s Gym in Studio City, California than anywhere else in the world - before or since.

Vince was also a great natural bodybuilder in his own right, the only problem was he was too far ahead of his time, when the top bodybuilders were all big and bulky Vince was lean and ripped!

Vince believed in creating the right illusion, for example as you can see in the picture to the left Vince's upper arms look almost as big as his waist!

So how did Vince Gironda train arms?

Well one big secret is that he used the muscle confusion method, meaning he would constantly change the exercises, sets, reps, etc. to keep his body from getting used to any one workout program. This kept his muscles growing without hitting plateaus.

Some of his favorite set and rep schemes were - 3 sets of 8 reps, 5 sets of 5 reps, 6 sets of 6 reps, 8 sets of 8 reps and 10 sets of 10 reps.

His favorite biceps exercises were barbell preacher curls, incline alternate dumbbell curls and body drag curls.

And his favorite triceps exercises were lying barbell extensions, pulley power pushdowns and long rope pulls.

For more information go to Old School Arm Training


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The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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