How To Train With Weak Arches

Every time I do heavy squats I notice an extreme soreness and tenderness in my arches. Do you think the heavy squatting is responsible for this problem? What exercises can I do to strengthen my arches?

The first thing you might try is avoiding doing your heavy squats with your toes pointed out too far, and when rising out of a squat position don’t permit the knees to buckle inward, because this position throws most of the stress or weight on the inside of the foot, and consequently the arches.

The feet should be laterally rotated but only slightly. Your best foot angle can be determined by hanging from a pull up bar. Observe the natural position of the feet. This is the foot angle to use for your squatting and deadlifting as well.

One of the best ways to keep the knees from buckling in is to develop a stronger set of abductor muscles (the muscles on the outside of the thigh). Also on your really heavy sets of squats use knee wraps. The function of these is to keep the knees in a straight back and forward direction and keeps the patella tendon from deviating medially or laterally and stabilizes the knee joint.

As far as strengthening the arches, include a series of calf exercises, standing or seated. These types of exercises influence the arches and serve to strengthen them, particularly if the feet are turned in, “pigeon toe” fashion.

Exercise the toes frequently by trying to pick up small objects, such as marbles, clothes-pins, etc.

If your condition of sore arches persists it would be advisable to visit a foot specialist to determine how severe the condition is, but in many cases the above hints will do much to improve it unless they are too far gone. Eventually you may have to wear arch supports as a means of relieving the pressure, especially if your job requires you to stand on your feet all day.

By all means be sure to include the practice of exercising your toes every day, and when the soreness is present, run cold water over your feet. Do this after your exercise session, too.

  1. This book is so good, so much work and research gone into it that even the grumpy old Vince that I once knew would have to admit that it was fabulous, so he will rest in peace knowing his contribution to Bodybuilding and Physical Culture will never be forgotten. Good work Karl!

  2. Vince lives and instructs again … recorded in these pages by hardcore trainer and dedicated fan author Mr Karl Coyne.

  3. I am so glad this is now available to the bodybuilding community. Vince treated the sport like an intense orchestra conductor and changed the aesthetic.

  4. I’ve got a couple of pages in it with my experiences/recollections and a photo or two. I’m looking forward to reading it!

  5. If you are a die-hard Bodybuilding Fan – this book was written by a former Force Fitness Club member and is an awesome look into the life of the Great Vince Gironda. Check it out when you have a chance.

  6. Well , I received my book ( Vince’s secret locker ) today and Wow ! …. what a well put together book on everything Vince. I purchased the hardback copy as a collectors piece and it is a high quality publication with quality binding and full colour glossed pages . Well Done Karl Coyne 😉

  7. A real surprise! Big, hefty, detailed, packed with info and photos!

    Anyone even close to interested in Vince needs this book NOW!

  8. Hi Karl,

    I have actually been meaning to write you after receiving the book.

    When I first saw the book I was suprised at how big it was. I didnt expect that considering the fair price.

    I obviously haven’t read the whole thing yet, but did skim through most of the pages. It is an absolute masterpeice.

    Very well put together and with a lot of new info, even for someone like myself who has read most of what is available on Vince.

    The lost articles alone makes this book worth every penny.

    Cant wait for part two.

    Thanks for making this book.

    Kind regards,


  9. Thank you for a wonderful book about Vince Gironda!

    I enjoyed it very much, and I’m already looking forward to the next book.

    The book is a bible for natural bodybuilders.

    Thank you for keeping Vince Gironda’s legacy alive and hurry up with the next book!

    I wish you a pleasant Holiday and a Merry

  10. I just received the delivery of the 2 books.

    Wow, what a volume, a real blast from the past – material I have not seen in years!

    I made a cursory quick run-through and was wowed by the wealth of material you were able to obtain and assemble.

    This is one of those fun volumes that you can pick up, open to any page, and get carried away.

    The quality of the piece is exceptional, heavy glossed paper and beautifully bound – a coffee table piece made to last a lifetime.

    You’ve gone above and beyond, Karl.

  11. The book arrived today, and the book is fantastic! Thank you, and you truly make justice to the iron games greatest thinker! Best regards!

  12. I want to recommend a very good book by Karl Coyne called Vinces Secret Locker.

    Everything Vince Gironda has ever written on the topic of muscle building, losing fat, and nutrition for bodybuilders.

  13. I am thoroughly enjoying Vince’s Secret locker, the quality and layout of the book is great.

    I am a huge fan of Vince and it is amazing to have all the info in one text.

    Great Job, I am definitely looking forward to
    Vol 2.

  14. Vince’s Secret Locker is marvelous. So much insight and information – much that I was not aware of.

    The book is a wonderful tribute to Vince and his
    love of bodybuilding.

  15. Karl, I thought I was getting a book, THIS IS A F……. ENCYCLOPEDIA! HOLY SH..!

    Wow, I was expecting a small book, what a nice surprise.

    You outdid yourself my friend, this is a true work of art. I don’t know where to start – I guess the begining!

    Thanks again Karl, well worth the wait.

  16. I have had a good look at your book. It is a huge work of art and is truly wonderful. So much work and money to do this.

  17. Thank you, Karl! The book is a nice tribute to Vince. He was the best!

    Awesome job! Will look forward to Volume 2 when it comes out.

  18. Just arrived! Fantastic! I’m a Vince fan…all over again!

    Outstanding job! Id like to place my order for Volume 2…ahead of time.

  19. Karl,

    Remember me? Mark Lewis from The Dungeon in Bradford, PA.?

    I ordered a bunch of books from you. I also ordered, (with great anticipation), your 1st volume on Vince.

    Well, it arrived yesterday.

    I can’t even begin to tell you how impressed I am with your work! The amount of time, effort and research that went into this project just staggers my imagination.

    In my humble opinion, you are right up there with Randy Roach of “Muscle, Smoke & Mirrors” fame for the depth and completeness of the research you’ve conducted.

    I have really enjoyed the books I purchased from you, but Vol. 1 on Vince will by far be cherished above the others.

    I’ve been nagged for years about writing a training / nutrition manual, and someday I may, but I am in no hurry knowing I may share the bookshelves with the likes of you and Mr. Roach. I know my effort would
    pale by comparison. After all, books such as I may pen are a dime a dozen, but I believe what you two have ‘created’ will forever be know as the cream of the crop in physical culture literature! Your Vol. 1 seems
    so complete, I can’t think of what you can possibly find to put into a second volume! And how great would it be for someone to do for Rheo Blair what you are doing for Vince? I can dream, can’t I?

    Now for the obvious question, (that I’m sure you’re getting tired of hearing), when will Vol.2 be hitting the presses? Feel free to put me down for the 1st copy off the line! (I’ll bet you’ve heard that before, too!)
    Seriously, I’ll send you a check for the book tomorrow if you like!

    Drop me a line & fill me in!

    My best to you & your’s…

    Mark ‘poppa’ Lewis

  20. This monster book arrived today! I was taken back by the weight, I wasn’t expecting it being that heavy. I look forward to devouring it over the coming week.

  21. Karl Coyne’s Vince’s Secret Locker is an epic collector’s item for bodybuilders. I can’t even fathom the amount of time and effort it must have taken to compile all this information, photos and memorabilia.

    I think any bodybuilder would appreciate this book, but the two types who would absolutely love it are, 1) fans of Vince Gironda and 2) fans of Iron Game history.

    What completely took me by surprise (didn’t know this was in there), was when I got to the back of the book on pages 421 to 424 – the section called “Memory Lane.” My name was mentioned there among people who “knew” Vince… right between Jean Claude Van Damme And Casey Viator….

  22. A really beautiful, informative book, a collectors piece.

    Karl has done a brilliant job here. What a tribute to Vince.

    Well done Karl & thank you for the speedy delivery.

  23. Dear Karl, All I can say is WOW! Kudos! Your book Vince’s Secret Locker is quite a body of work.

    You “nailed it” 100%! I want to thank you for sending the complimentary copy!

  24. I have never seen a book like this. It is the next best thing to conferring with the man himself. I almost felt like I was ears-dropping in his life. Great work!

  25. Thanks for publishing Vince’s Secret Locker. I am enjoying it very much as it has brought back a lot of memories from bodybuilding’s Golden Era…a time we will never see again.

  26. I’ve read the entire book and it’s outstanding! I can’t wait for the next volume. Any true Gironda fan/follower must have this in his collection!

  27. This monster book arrived today! I was taken back by the weight, I wasn’t expecting it being THAT heavy. I look forward to devouring it over the coming week.

  28. I received my book in the post and I’m excited to start this trip down memory lane. The picture on page 25 was something that I have never seen before and so many others!

  29. The book looks very impressive and comprehensive, and I’m glad to see all the positive feedback from the bodybuilding community.

  30. I did get the book yesterday and it looks fantastic!

    I can’t believe how big and extensive the book is. It really brought back some memories seeing all the old Vince columns.

    That was awesome stuff!

    I can’t wait to read the rest of it. I was reading it last night but, of course, I didn’t get through the whole book yet. Thank you so much!

  31. A Huge Book For a Huge Fan – Loving the book by Karl Coyne – Vince’s Secret Locker.

    I thought I had seen everything on Vince Gironda there was out there.

    Karl has gone to huge lengths to bring you this book on Vince – over 400 pages may I add.

    A huge amount of info and advice and a must for any Gironda fan.

  32. If you’re a fan of The Iron Game, then this is right up your alley. What an amazing look back at Vince Gironda’s gym in California by Karl Coyne, who makes this an easy read with so many awesome memories with photographs and reproductions. Buy it today!

  33. Vince’s Secret Locker is a masterpiece! A compendium of Vince Gironda’s training and nutritional advice – accompanied by a plethora of photos showing the Iron Guru in various phases of his life. It seems Mr Gironda always kept in shape – even into his 60s. What an icon and definately a person to learn from, and to emulate. Thank you Mr Coyne! this is the ultimate Vince Gironda reference!!

  34. Back in 1979 I interviewed the late Larry Scott, the first IFBB Mr. Olympia (1965-66), for an article (Larry Scott Talks On Exercise and Diet) which appeared in the March 1979 issue of Peary Rader’s Iron Man magazine.

    One of the questions I asked Larry was with regard to Vince Gironda. Larry found Vince Gironda to be extremely knowledgeable in training advice in that he had so many “TRICKS” in his bag of goodies. Vince had been around for so long that he just seemed to know what was best for a stubborn body part. He seemed to know two or three areas of advice for the stubborn body part.

    He also had an awareness when suggesting a particular exercise in that he recognized immediately that if the muscle response was NEGATIVE by way of results of a suggested movement, the exercise was not good for everyone. He would then suggest something else. Larry found this to be one of Vince’s greatest strengths.

    I couldn’t have agreed with Larry Scott more. But here is the best part. All of the late Vince Gironda’s training and nutritional tricks are contained in Karl Coyne’s new book “Vince’s Secret Locker.

  35. Wow! I used to drive for an hour to train at Vince’s gym and talk with Vince. I did that once each year during the late 70’s and thru the 80’s. This book is like a trip back in time for me. Iron history 101 right here!

  36. If you are a bodybuilder or a follower, then this is the book you must have.

    Karl did an excellent job in putting together Vince’s life history.

    There is no doubt that everyone that acquires Vince’s Secret Locker not only will enjoy it but learn from it.

    I am honored to be part of this piece of history about a man I learned from and admire very much.

    Thanks for using my favorite pose and my comment is very accurate. Want to know what I said? Get the book!

  37. This is absolutely a must-have book for all Vince Gironda fans. The book is more than worth the price of it alone. I find it very hard to put this book down every time that I pick it up. It contains so much information that I didn’t know about Vince. It’s filled with rare images and well-researched. If you want this book buy it, don’t hesitate wondering if it’s any good, the author Karl Coyne has done an outstanding job! You won’t regret buying it and will refer to the book again and again. There’s a reason for all the 5-Star Reviews here on Amazon, the book is really that good. I can’t wait until Volume 2 in this series comes out. Congratulations Karl for writing this book and from all the fans of Vince Gironda worldwide thank you so much!

  38. Karl has done a tremendous job of writing a tome on the legendary Vince Gironda in Vince’s Secret Locker.

    He’s covered it all, from Vince’s childhood, famous ads for his courses, and of course, unique approach to bodybuilding.

    All these are backed up with data and pictures rarely if ever seen anywhere! If you are a fan of Vince and want a book you’ll come back to time and time again, Vince’s Secret Locker is everything Gironda.

    A book that will go down in history as the most extensive coverage of the infamous “Ïron Guru” ever written.

  39. Fabulous Vince Gironda book.

    It’s been difficult over the years trying to acquire information on one of the best natural bodybuilding gurus.

    Here we have a fantastic book having been compiled by a enthusiast of the sport. Great colour pictures, lots of different elements to Gironda in the book.

    Pictures of Hollywood stars and extras, some famous, some not so, but all in great shape.

    That’s what Vince Gironda was able to do for his clients. And lots of pointers and valuable wisdom throughout the book.

    Not only does it look pretty, it’s a pretty amazing Gironda collection.

  40. “Vince’s Secret Locker” sets a new benchmark in providing the most complete collection of training and nutritional advice (in a single source) from the master – Vince Gironda. The book is not only complete (in training and nutritional information) but also includes a huge collection of photographs – many never or rarely seen (on the printed page). If you want to learn a healthy approach to bodybuilding – or are just interested in learning about this most important pioneer of physical culture – this is the book for you!

  41. I highly recommend this book to anyone interested in Vince Gironda or vintage bodybuilding.

    The book is filled with so much information about Vince that I didnt even knew existed.
    I especially liked the “lost articles” part since this was totally new to me.

    Karl did a great job putting it all together and it is obvious that he spent alot of time doing so.

    Thanks to Karl for keeping the “iron guru” alive.

  42. i was expecting a book, i got an ENCYCLOPEDIA !!! everything & anything anyone needs to know about bodybuilding & nutrition, IS RIGHT HERE. very well written, laid-out, beautiful pictures, everything about this book is 5 stars. there is only 1 problem….you CANNOT lend it out !!! i have’nt seen mine in a month !!! Vince Gironda’s methods will never be “old-school”, they are “NOW-SCHOOL”.

  43. As the proud owner of nearly every guide written by the Iron Guru, I must say Karl’s book is now the highlight of that collection. A necessary addition to anyone using the Gironda Method. If you get one book on Gironda this is IT!

  44. Finally it has arrived, so proud to have this amazing piece of Vince Gironda legacy. Karl Coyne did an amazing job putting this together.

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