Vince Gironda deler sin hemmelighed for at føje en tomme til din biceps og underarme i under tre uger!

Spørgsmål: Hi Vince,

I read the Wild Physique Column that you write for each issue of Muscle Mag. I am really an arm buff so when I read how to do the perfect curl in the September 1991 issue of Muscle Mag I really wigged out. Your description is exactly opposite of what I have been doing. No wonder I haven’t been making gains lately. Do you have anything else pertaining to arms, which will give me another initial burst of progress on my arms of say half-inch or so? What’s the phone number? That way I can call you and talk in more detail about building some really big guns.

Richard Gain - London, England

Svar: Here’s a three week mega arm building system that will literally shock your arms into one-inch on new growth. This is a triple compound super set arm blasting routine. Grasp an easy curl barbell with both hands using the normal palms up curl grip. Lower your hips until you are in a semi-squatting position where they are parallel to the floor. Your elbows should be touching the inside of your thighs near or on the knee’s. Curl the barbell for 5 honest reps. Next stand up and with the same weight slide your hands out to the inside collars and curl the weight in body drag curl style (bar 2-inches from the abdomen and chest to the neck) for 5 reps.

The third part of this movement is to step forward and place your elbows on the preacher’s bench and do 5 reps here. Now without hesitation hurry to a flat bench and grasp your barbell with a 10-inch wide palms down. Lie down on the bench. From arms length over your chest lower the barbell to your neck by keeping the elbows high and close together as in a downward curling movement. The next step is a slow gliding movement from the chest over the face and down behind the head. From the behind the head position, pull the bar up to arms length over the chest, then down to the back of the head and slide it across the face to the chest. The third and final part of this movement, still using the same hand spacing elbows to the side, press the barbell from the neck straight up to arms length over the neck. I advise 5 reps here for this 3 part movement.

Do this routine as I described it Super-setted for 3 til 5 sæt. It will give you one-inch on your arm size in three weeks.

Please don’t tie up the phone line by calling me. I am expecting a call from a publisher regarding a new book I am thinking of writing!

P.S. If your still doing the perfect curl you will get more out of it if you do things like 1/4 reps or burns. Do two burns on each rep plus six burns on the last rep. This can be done in the low range movement, middle or high part. Do this on the portion of the muscle you wish to bring to prominence. Finish off the last rep of the set with a ten second count in the negative part.

Spørgsmål: One area of muscle development that your critic’s don’t ever mention is that every student of Vince Gironda comes away with huge meaty forearm development. It seems to be a permanent muscle fix because I saw a recent picture of Larry Scott at age 53 in his new book Loaded Guns and his forearms are still mind boggling as ever. What’s the $1000 (dollar) secret to brutally huge forearms?

Scott Dawson

Svar:

Scott,

Your correct in your observation that all of my students come away with as big forearms as their genetics will allow. Larry Scott’s are tremendous and don’t forget Mohammed Makkawy who had a set of the largest and most vascular ever for a man of his stature.

Forearm size and strength is a great confidence builder and that general heath is measured by the grip. I was once asked why I was giving forearm work to a male model that had hired me to get him in ripped shape for an assignment in Egypt. I explained that my reason was more psychological that physical, so in a sense I was not wasting his (the male model) time and energy on a body part that would not change to any great degree. Forearms’ training was and still is a means to building confidence, aggressiveness and vigor to enhance a person’s workout.

A good forearm workout using my training concepts here at Vince’s Gym would be:

Forearms 1. Decline Barbell Wrist Curl Place a 10" box under the legs on one end of your flat workout bench. Straddle the bench facing the low end. Hold the barbell with a 6" wide hand spacing and press your elbows and forearms into the top of the bench, supported on both sides by your knees, hands holding the barbell, hang over the end of the bench (under hand grip, thumbs under). Now curl pausing for a 2 count at the top. 2 sæt 10 reps

2. Body Drag Barbell Reverse Curls Grasp a barbell taking a 16" wide hand spacing, taking an overhand palms down and thumb on top of the bar. With the bar touching the thighs and keeping the elbows back curl (drag the B.B. up your body) the barbell up to the belt, talje, or horizontal position for 4- ½ reps, anden 4- ½ reps from horizontal to neck position. Now do 4 full body drag reverse curls from your thighs to your neck. 3 more sets

3. Zottman Dumbbell Curls Stand facing a mirror with a dumbbell in each hand. Palms are in facing the side of the thighs. Start with your left hand. Curl out to the side with your elbow pressed against the side of the hip. When the dumbbell reaches the top position slowly turn the dumbbell over and down in front of your chest with the palm turning down. As the left arm straightens at the arm extended down position, slowly rotate the palm to the original starting position with the palm in and ready for the next rep. At this point start the procedure with the right hand. Alternate hands. 4 sæt 12 reps

On the body drag barbell reverse curls and the Zottman dumbbell curls, use the Larry Scott secret of doing 4 - 6 burns on each set in both the contracted and extended position. Remember these are just 1/4 movements. Do a ten second negative rep on the last rep of each set. Your form on each and every rep should be very slow and exacting, otherwise this program will not produce results.