m o c . u r u g n o r i . w w w - u r u G n o r I 0 DJJTI'Cffimill®lt® m o ill3©@~fuxrnftTiclliftiTU~ c . t u r I .l r©r r ll01l®m1 u g n o J r :'' . .: ®illl©l i . ~ w w w W©mm®rru 1 - u 1 r u G n o r I m o c . u r u g THE n o r i . WILD w w w - PHYSIQUE u r u G Vince Gironda n o r I "-' This book is dedicated with respect, love, and friendship to my son Guy, in the certain knowledge that he will one day surpass my humble achievements, as is the order of things .. . . m o c Vince Gironda . u r u g n o r i . w w w - u r u G n o r I ( Contents Foreword iJ 11 1Hs TRAINING AT VINCE'S GYM 'll'll SHOULDERS ®~ U U® Don't Waste My Time! Wide is Wonderful 11@ 0) CHOOSING THE RIGHT PARENTS? 'lliJ CHEST CWW g UlQJ The Grab Bag of Genetics Building Gladiator Pectorals m 1177 0) SETS AND REPS ~'ll ABDOMINALS 'll@~ o cQJ Getting Them Right UU Defining a Marvellous Midsection c . [}, EXERCISE PERFORMANCE ~~ 11(0) BACK BUILDING 'll'll'll u L;) Maximizing Your Routine UlQJ Attaining a Victorious V-Shape r u fS STEERING AWAV FROM STEROIDS ~ 11@ BALANCED LEGS 'll 'll® g n @) The Harmful Drug U~ Working Thighs and Leg Biceps o r c @ CREATING AN ILLUSION 33~ 0)~ DIAMOND CALVES 'll~iJ i lQJ The Set-up Physique L:SlQJ Developing the Lower Legs . w LJl WOMEN 33® 0)11 ARMS 'll33'll w U Turning the Sport Around LS U Gaining Massive Triceps and Biceps w (0) KNOWING YOUR MUSCLES cm3 0)0) FOREARMS 'll33® - LSLS lQ) The Myth of Instinctive Training Attacking the High-rep Muscle u r (nl STARTING RIGHT ~'ll 0)Cjj) POSING 'llcm3 u ~ The Beginner [SeQ) The Art of Studied Arrogance G 111nJ THE INTENSITY FACTOR ~® 0)( }J MIDDLE AGE AND OVER 'll~3 n Ul! U How Much Effort? [SL;) Advising the Mature Bodybuilder o r 1111 FEEDBACK ®~ 0)15, TWO OF THE GREATS 'll~® I UU LS® Analyzing the Data Larry Scott and Mohamed Makkawy 110) BALANCING THE SYSTEM (§Jf) 0)@ BREAKING THE RUT 'll®iJ U{.S Regulating Your Metabolism L:Sl.Q) Pushing Muscles into Growth 0)77 'Jl0) FLEXIBLE TRAINING iJ~ SPLIT ROUTINES 'lliJ33 UcQJ LS U The Many Ways of Musclebuilding Dividing to Conquer 11 [}, OPTIMAL EATING iJ® 0)(0) WORKING OUT THE STARS UL.;J Bodybuilding is 85 Percent Nutrition L:SlQJ Vince's Hollywood Gym Index 'll®® ( t· I • m o c . u r u g n o c r i . w w w - u r u G n o r . I - ! ~- : ~ •r F--.;- ,_......_ .. Vince Gironda. ( FOREWORD m o c "I can shape up a personfaster than anyone here and subtracting there. "I create an illusion," . u else!" says Vince Gironda. ·'I am not saving that it he says. "So many bodybuilders build huge mass r can be done without motivation and self-disci all over their physiques, yet on the beach or in u pline. Anything worth achie,;ng takes work and competition they fail hopelessly. They have the g perseverance. But I do claim to be able to shape impact of an unmade bed. n people upJ aster than any other physique trainer." "The human body is God's greatest cre o The beautiful thing about veteran Vince ation. I believe that its development should be r c Gironda is that he has an interest in bodvbuild maximized, but always vvith respect for the indi i ing for men and women that is boundless. In his vidual's skeletal and genetic potential. I do not . youth, he would have been labelled as a physical believe in overcrowding the frame to the extent w culture fanatic-mavbe even a nut! Todav he is that the individual is all bunched up, unable to w . . w merely a superachiever. \Nhen Vince walks into a walk correctly. Muscle has to be placed on the room vou know he's there. He's a force to be frame \vith care. - reckoned with. It's the same ,,;rh his writing and Attention has to be given to shape and tuition. He is never ignored. physical appeal. If you merely build muscle size u Concurrent with the stead.v rise in bodv. - for the sake of stretching the tape measure, you r building and general physical fitness. Vince has are doomed to develop a so-so physique. \vithout u maintained his alertness. He has ne,·er sat on his personality and impact." G laurels-not even when he was wide!\' ac I mvself have known Vince Gironda for claimed as possessing the world's most aesthet more vears than I care to recall, but each has n a o ically built physique. been learni~1g experience that I would not trade r Even today in his North Hollywood gvm, for the world. He is a man steeped in honesty. I which he has ovvned for over 40 \·ears. he still has This book represents a quantum leap in body an intense desire to learn. His mind is alwavs building knowledge for both men and women. It open. One frequently misunderstood aspect of is a first for Gironda, vet considerablv overdue his teachings is his ability to shape a physique and inevitablv destined to become th-e Bible of aestheticallv. Some "authorities" belie\·e that the Bodybuilding. · purpose of bodybuilding for men and women is to strive solely for added muscle size. Vince op poses this view. "Since when \\'as ·a work of art Clifford]. Ameduri, M.D. judged merely by its hugeness?'' He belie\'es in Diplomate of the American Board of sculpting for physical impressi,·eness by adding Phvsical Medicine and Rehabilitation ( m o c . u r u g n o r c i . w w w One corner of the famous Vince's Gym located in North Hollywood, California. - u ~~~rf@~ll@l'(~ll@ITU Walt Sorenson, Wayne Gallasch, Steve Douglas, r u Writing a book is more time-consuming Gino Edwards, Art Zeller, Bill Reynolds, Robert G than vou would believe, but in mv case it was a Nailon, Roger Shelley, and Doug White. labor- of love. I have always enJoyed my own In addition, I want to thank the body n training and the teaching of others, and writing builders and stars who have trained at Vince's o this book has brought back so many memories. Gym, and even those who have not. We are all r But a book would not be possible without part of the same sport and I appreciate every one I the help ofo thers. I am talking about the photog of you. raphers, artists, and editors, especially Charles And a special salutation to Super Fitness Nurnberg, who fought for the right to publish entrepreneur Ken Wheeler, who introduced me Unleashing the Wild Physique at Sterling Publish to the scintillating Mohamed Makk.awy, a man ing Co., Inc. I would like to express my gratitude whom I have enjoyed both knowing and train- to my right arm, Madeleine Tambellini, to ing . Robert Hernandez, mv editor, whose consider Finally, there is Bob Kennedy, a close friend ation and insight heiped to shape the man for some time now. He helped me compile my uscript, and to Jim Anderson, who created the thoughts for this book, more simply and to the terrific design of the book. point. We spent many good times together at My sincere appreciation to Chris Lund, Vince's and at his home in Canada, and he has Denie, Gene Mozee, Russ Warner, Garry Bartlett, my thanks and gratitude. @ ( fiiTil~TfCQX§lM~iffi©liTl ~@ But most important are Vince's exercise concepts of building muscle where it counts ~llTf@ITil@@l @JITU@ rather than just by following the basics to gain l:[@IfiliTil@@~ bulk. Incredibly, Vince has redesigned many Li1l1l® physiques and given even name bodybuilders a (Q)@@ ~©llilLQ>TI® whole new suit of muscles ... all in far less time Way back in 1966, Vince published his first than you could imagine. "Intensity and more course: "Vince Gironda's Blueprint for the Body work in less time will build muscle." builder." It contained so much information in its Bodybuilders, gym owners, and some well twenty pages that you could be forgiven for known trainers have frequently scoffed at-or imagining that it was a complete twel\'e-volume simply ignored- Vince Gironda's bodybuilding encyclopedia on bodybuilding. methods. However, for the most part, his "Bodybuilding is 85 percent nutrition," harshest critics have neither taken the time to Vince said. He told us about the importance of understand his philosophies nor give them an amino acids, desiccated liver tablets (now honest evaluation. His unorthodox techniques m o known as glandulars), choline and inositol, and have brought him undeserved criticism even c eggs in the bodybuilder's diet. Yes, Vince was one though he has never claimed to be 100 percent . of the first people to promote the importance of correct in all aspects. Nevertheless, it is an un u food supplements for bodybuilders. He told us deniable fact that where bodybuilding is con r outright that milk-and-egg-protein powders cerned .. . he thought ofa lmost everything first! u were best. He said that small meals every few Originally, Gironda came from Brooklyn, g hours were far more beneficial than larger New York, but he moved at the age of seven to n meals, two or three times a dav. "Carbohydrate California with his family, because his father was o overloading every fourth day can build defini contracted to be a stuntman in the original Ben r c tion." His list of commandments was endless. Hur film. Vince grew up in a healthy environ- i . w w Vince Gironda and Robert Kennedy-the odd couple . w .;:; - VINCE u r u G n o r I ( m o c ment, enjoying gymnastics, horse riding, and all "Unleashing the Wild Physique is a book ofVince . forms of vigorous sports. At the age of twenty Gironda's original concepts. The man was u two, he suddenly decided that he wanted to be pumping iron before I was born. From the begin r stronger and better built. He took up weight ning of my own training at sixteen years of age, u training at the Hollywood YNICA and eventually Vince made more sense to me than other experts g became an instructor at the Easton Brothers Fit and authorities in the bodybuilding game. n o ness Center where he acquired much ofhis early Gironda has always been against the use ofa na r experience in the field. Since then, Vince has bolic steroids and he has always maintained the i c been honing and improving his bodybuilding importance of building a balanced, pro . knowledge, writing articles and devising train portionate physique." w ing programs, through his own gymnasium in Both Gironda and Kennedv feel that there is w North Hollywood, California. more to bodybuilding than ju;t pumping heavy w Robert Kennedy is the publisher of Muscle iron. Unleashing the Wild Physique contains in A-fag International and author of some twenty formation that vou will not find in anv other - books on physical improvement. His most ac book. The chap-ter on advanced nutrition and claimed works include Hardcore Bodybuilding supplementation may raise a few eyebrows, but u r and Beef It! He also invented the Pre-Exhaust your gains in pure muscle should speak for u System of training, which was to be incorporated themselves. No book gets into exercise perfor G into Arthur jones's Nautilus training programs mance to this degreP.. Each Gironda exercise has in the early 1970s. its own originality for unique results. Now men n When interviewed about his collaboration and women can shape, build, or reduce their o with the "Iron Guru" for Unleashing the Wild bodies with scientific precision, isolating the de r Physique; British-born Kennedy tends to throw velopment of each specific muscle area to phy I the emphasis on Gironda's accomplishments. sique perfection. Read on, absorb the informa It's not that Kennedy dislikes the limelight. More tion, digest the facts, assimilate the data, and simply, he feels he doesn't merit the same atten then unleash your own wild physique. It's there tion accorded the Iron Guru. "After all," he says, just waiting to be set free. 'i1@