Developing Muscle The Vince Gironda Way

This consists of two parts – developing more capillaries and more nerve pathways, or better and stronger nerve impulses to the muscle.

Also, to acquire larger muscles, you must increase the intensity of work done within a given time. This means minimum rest between sets. (Push yourself.) I feel workouts should be timed, and constantly strive to shorten the time it takes to get through your routine. (This is a form of Progressive Resistance.) It does not matter how much work you do. What counts is how fast you do it. This is known as the “overload principle”. The overload principle explains why sprinters have larger leg development than long distance runners. It is more work to run a mile than 100 yards, but the sprinter is doing more work per second.

I have found that the maximum amount of sets that can be performed to create a maximum pump to a muscle, is 12 sets. Clancy Ross and Bill Pearl both claim that if you can’t get a workout in 15 sets, you are not concentrating properly. Anything above or beyond this is overwork and causes the muscle to contract and lose its blood supply. I have seen this happen to top physique stars, as well as myself. This is not theory, but fact!!! (This is a major fault I find with most beginners.)

I would like to point out here that maximum pump at every workout does not build tissue. It only keeps it pumped up and bloated, but you cannot grow on this much work. Maximum pump workouts should not be employed more often than once a week. Remember, it takes 72 hours to rebuild tissue after this type of workout. Again, I repeat. There is a fine dividing line between enough work and too much work. If you decide to employ this routine, it is best performed by working with a weight that is about 60% of your maximum. Overenthusiastic workouts produce bloated muscle tissue, but no gains.

Top physique stars take maximum workouts every workout. But they work each muscle only twice a week. Even with their superior metabolism, they still need 72 hours recuperation. Take heed – that workouts tear down tissue – rest builds it. Talk to any champion. Because of his wide horizon of instinctive knowledge, he cannot and will not give you pat answers. Without consciously knowing the reason for his success, he is unable to guide you. Champions, you must understand, are not necessarily teachers. But they are observers. Watch any champion train, and you will recognize the fact that they appear to be doing something extra, even though they are doing the same exercises as you. That something extra is concentration and an absolute singleness of purpose. I find personally that I can get in top condition by deciding to do so. While my workout partners never seem to consider themselves to be in shape, they also say I am doing the same exercises as you and I am using the same amount of weight; that I am working out at the same speed; but I cannot seem to feel the exercise. The answer to this statement is, think about every part of the movement as you do it. Don’t turn your mind off. In short, concentrate.

12 Comments
  1. Well, what can I say Secret locker Vol. 2 arrived today and Karl Coyne has really outdone himself here. A terrific collection of pics, stories and articles (some of which I have never seen .. and I thought I’d seen ’em all). Vol 1 was great, Vol 2 is even better … thanks Karl!

  2. Volume II is a remarkable achievement after so much went into Volume I. Karl, you’ve outdone yourself with this incredible fact and picture packed volume, one that I know the Iron Guru himself would be most proud. Congratulations on a job well done!

  3. I received Volume II book today, and it is fantastic! You did an outstanding job! I loved Volume I, and now this. Thank you, this coming from a Golden Era Old Timer. As Big Lou said, “Wow, Vince’s Secret Locker is indeed a trip back in time.” He hit the nail on the head! Being the proud owner of both volumes, I must say this volume has to be one of the most beautiful pumping iron books that I’ve ever seen. It was nice to see Robert Blake and all the others comment about Vince. I haven’t put the book down since it arrived in the mail. I’m impressed!

  4. After viewing Volume 1, to come up with an even superior Volume 2 relating to the legendary Gironda takes some doing, but Karl has done this and more.

    You simply have to have both volumes in your collection, if only for the hours of pleasure you will receive from learning just about everything from the irrepressible, never to be forgotten Vince Gironda.

  5. Bodybuilder and author, Karl Coyne, has graciously sent me his absolutely beautifully- done, information jam-packed book, ” Vince’s
    Secret Locker 2.” It looks great!

  6. Just got my book today! Once again, Karl, you did a fantastic job! Thanks for the great service too! Much appreciated!

  7. Vince’s Secret Locker Volume II is SUPERB! You met all my expectations and more!

    Thank you Mr. Coyne for creating such an elegant book!

  8. As you know, I have both books. You have outdone yourself; I thought the first book was outstanding when I received it; book 2 is even better than the first.

    These books are like a time capsule taking me back to the days of long ago when Vince was a force in the bodybuilding world to be reckoned with.

    With almost a thousand pages between both books, there is no duplication. Each book contains information that is not in the other book.

    Thanks for all your hard work gathering all this information and putting it into these two great books.

  9. Hi Karl, I just got the Volume 2 book today and you did a fantastic job.

    Both Vince’s Secret Locker Volumes 1 and 2 are amazing.

    V1 goes in more detail on diet and training while V2 goes more into his life and bodybuilding as a whole.

    I love both volumes and hope you write more.

    Maybe with Rheo Blair and Vince.

    It’s been awhile since I’ve read books that are so informative.

    I read the whole V1 book and I could not put it down until I finished it. Thanks again.

  10. Hello!

    How are you? I am trying to buy Vince Gironda’s Secret Locker, one and two. Do you have those in PDF or electronic format? Thank you!

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