Sore knees

Hi Ron,

Thanks for carrying on the Gironda tradition. My question concerns hack squats and sissy squats. Vince always recommended various forms of front squatting with the heels raised, and or hacks and sissy squats. These exercises have always been rough on my knees (I feel like my kneecaps are being blown off), and some sports-medicine people say they can cause long-term damage. What would Vince's solution to this be?

Greg Newton

Ron says…

Greg, it’s me who must thank you for carrying on the Vince Gironda legacy. I know both of us, and many others, don’t want him to die -- literally.

Vince used to laugh at the utter ignorance of the so-called sport-medicine experts. Personally, I find them to be as dumb as medical doctors (nutritional ignorance).

I have never had the problems you describe when I performed the hack squats correctly on a properly designed machine. But, for joints to be healthy, your glands must be healthy, and that’s one reason why Vince recommended that bodybuilders take glandular supplements. You also have to look at the parathyroid, the only gland in the body that does one thing: it helps with calcium absorption.

So, what you might have, my friend, is a grave deficiency of calcium, magnesium, sulfur, manganese, EFAs, trace minerals, and poly and mono saccarides. Your synovial fluids could be depleted. In essence, you might not be very well nourished. No animosity meant. I can help you, but it will take a little time -- 3 or 4 months to rebuild your knees.

Four years ago I came up with a joint-relief kit for bodybuilders and weightlifters called "Joint-EZ"; but, when they found out it cost $46 they moaned and groaned, despite the fact that they were willing to pay much more money for other supplements and other questionable things. Remember, in most cases, the intelligence level in many gyms isn’t any higher than your socks. (This is putting it mildly compared to what Vince thought on this topic.) As Vince Gironda said, bodybuiding is 85% nutrition.

Train 21, rest 7

Hi Ron,

I have a fairly good grasp -- I think -- on Gironda's ideas from years of reading Ironman, MuscleMag and Unleashing the Wild Physique. But Vince's ideas seem to change according to where I find the advice. Having just turned 42 and with a 27-year history of training Heavy Duty I have a better appreciation of Gironda's ideas than ever!

I have formulated two full-body routines alternated twice weekly -- all my time allows with work and a family. What I am intrigued about is his idea of training 21 days and resting seven? That makes perfect sense to me. Have you tried it or have you known Vince to strongly recommend it? Thanks.

Regards,

Kevin

Ron says…

Remember, Vince had an IQ level of a genius. But, that doesn’t mean he was a great writer or businessman. He was like all of us, complete with both positive and negative attributes. He thought everyone knew what he meant, but obviously this is not the case -- sometimes his writing left things out, and that is why I am doing this column. I felt I understood Vince better than anyone, because I made a point and effort to do so.

Note: Vince’s training was for bodybuilder, and that’s what I’ll describe here. Vince did not like weightlifters at all. He called them jerkers, tuggers, swingers, pullers, and cheaters of weights. They never really lifted the weight, which Vince believed violated his principles of muscle isolation. As I have always stated, you must decide whether you want to be a weightlifter or bodybuilder.

Doug will soon publish my article called "Top of the Mountain" on this website -- please read it, because it will help with what you’ve asked. Like you, right now I don’t have too much time to spend working out. I think you’ll get my point after reading it. But for now, try this routine if you can:

Monday & Thursday:

• Biceps, triceps, delts, chest, and back.
• 6x6 with 10 seconds between sets. It should take you about 30 to 35 minutes to complete the entire workout.

Tuesday & Friday:

• Forearms, calves, thighs, hamstrings, and inner thighs.
• Sets, reps, intensity, and duration is the same as above.

Twenty one and seven (train for 21 days and rest for one week) showed just how brilliant Vince was. As you get older, you must rest more because you are in the catabolic stage of life. You are basically wearing out, so you must pace yourself. Rest is paramount -- just ask any dog or cat. The fallacies of exercise are practiced by many, but Vince knew the truth. Everyone over 30 who I have ever trained, has thanked me for this.

Vince's Gym clothing

Good afternoon Ron.

At one time I owned a Vince's Gym tank top -- blue with white lettering. Have you ever thought of bringing them back on the market with approval from the Gironda family? Please advise.

John Turner

Ron says…

John, I would love to! Yes, I have had plans to make them as well as the video of his exercises, but the key is the market. Will there be a market? Like Vince, I am not a rich man, so I must be very careful and I hope you understand. We’ll wait and see.

(p.s. I have mine hanging in my home gym and I cherish it!!!)

Hamstrings

What exercises did Vince recommended for the hamstrings?

L. Johnson

Ron says...

As with any exercise, Vince stressed isolation of the muscle. First rule: any time you work your hamstrings, remember that the heel should be pulled back toward the calf and the toes must be pointed upwards to better isolate the hamstrings -- not downwards as this presents a 30% leverage movement.

Exercise #1: Do the standard lying hamstring curl using full contraction and full extension, but hold the contraction for 6 seconds at the top.

Exercise #2: Again use the lying hamstring machine, but place your hands palms down on each side of the bench, and as you curl the weight from the straight position to the glutes do a full-body pushup. Your body is then arched with full contraction at the top. This is great for the upper part of the hamstring.

Exercise #3: This is called "21s," and again it’s done on the lying hamstring machine. Do 7 half reps from the bottom to halfway up, then down again. Then do 7 half reps from the halfway-up point to the top, fully contracted position. Finally, do 7 full reps -- from the bottom all the way to the top, contracted position. WOW, this will kill you!

In any of the above movements, you can apply Vince’s "No Synaps Rule," which means never fully extend and never fully contract. Remember, Vince always stressed "muscle confusion."

Advancing beyond beginner

I read that for beginners Vince recommended a three sets of eight reps routine [3 x 8] with the entire body worked out at one time. How long did Vince keep people on this program, and when did he advance them beyond the beginner stage?

Robert Warrens

Ron says…

If Vince or I could answer that question, we’d be rich. You must proceed at your own rate, increasing intensity, sets, reps, and weight when you can -- I stress this! Example: it took me a long time to reach 8 sets of 8 reps with 15 seconds of rest between sets. I personally was never an exceptionally strong person, but I did look good and so will you. You will have your positives and negatives; you are an individual and no two people are alike.

Vince on squats

Was Vince opposed to squats, even for really skinny guys?

John Gerard

Ron says…

Vince taught that "bent-over squats" for most are not a true quad developer. He found that students would cheat and leverage themselves in the movement to produce a great butt, hip, and stomach expander. However, Vince did acknowledge that in a few cases involving what he called "genetic superiors," bent-over squats could be used. These individuals would have very small hips and short femurs that allowed them to squat in a fashion that allowed for quad development without overemphasizing the glutes. Vince used Sergio Oliva as a good example of one who could get away with bent-over squats, but he felt most were not built to perform squats as a true quad developer. Remember, when you widen your hips, you immediately give the appearance of narrower shoulders. A better quad developer would be exercises like hack or sissy squats.

Contest preparation

I am getting ready for my first contest. What is the Vince philosophy for contest prep?

Mark Dinges

Ron says…

First of all, you must prepare yourself mentally. Vince’s 12-week competition course is very intense. The best feeling in the world is when you invoke discipline and earn a defined physique the right way -- the natural way. Vince’s definition course ("Secrets of Definition," priced at $14) entailed various set and rep schemes, along with a very strict meat-and-egg diet with carbohydrates strategically placed. For 12 weeks you eat, sleep, and think definition. Mentally, one must be prepared to become a little smaller as you lose fat; but it’s important to remember that the loss will be fat and not muscle.