ConVINCEd

$59.00

ConVINCEd is an encyclopedia of Vince Gironda’s true natural bodybuilding methods. Daryl Conant has put together a comprehensive book that features all that he learned from Vince. Topics covered include nutrition, training theory, as well as 235 of Vince’s exercises.

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  • Vince Gironda was one of the greatest trainers in bodybuilding history. ConVINCEd is an encyclopedia of Vince’s true natural bodybuilding methods. Daryl Conant has put together a comprehensive book that features all that he learned from Vince. Topics covered include nutrition, training theory, as well as 235 of Vince’s exercises.

    ConVINCEd is a must-have for anyone interested in true natural bodybuilding and keeping alive the methods and memory of Vince Gironda.


    Chapter 1: Understanding The Methodology

    • Section 1: Training
      • The Wild Physique
      • Sets and Reps
      • When to Change the Stimulus
      • Vince’s Training Style
      • Genetics
      • Steroids
      • A Well-Defined Tapered Physique: “Creating The Illusion”
      • Bio-individuality Dictates
      • Knowledge is Power
      •  The 85% Rule
      • Breathing Correctly
      • Training with a Purpose
      • Overloading the Muscle
      • Reduce the Load
      • Exercise Combining
      • Exercise Duration
      • Body Types
      • Muscle Fiber Distribution
      • The Upside and Downside of Muscle Fiber Types
      • Bone Frame Development
      • Focus on What Works; Forget about What Doesn’t
      • The Mental Advantage
      • Music
      • Best Time of Day to Train
    • Section 2: Nutrition
      • Nutrition is MOST Important
      • The Maintenance Diet
      • The Hormone Precursor Diet
      • The Weight Gaining Diet
      • The Lacto-Vegetarian Diet
      • The Maximum Definition Diet
      • One of The Greatest Nutritional Myths of all Time:
    • Section 3: Longevity
      • Weight Training Over 40
      • Stick to What Works
      • Concentration
      • Hold The Contraction
      • Emotional Balance
      • Train in a Zen-like State
      • Improve Upon Your Weaknesses
      • Achieving Goals
      • Muscle Pain: When to Stop
      • Muscle Soreness
      • Don’t Let Go
      • Drinking Water
      • Correcting Wrongful Thinking
    • Section 4: Building Muscle
      • The Key to Developing Muscle
      • Bring the Tendons Together: Multi-joint
      • Positive Mental Attitude
      • Vascularity
      • Angiogenesis
      • There are Many Ways to Build Muscle
      • Specialization
      • Progressive Overload
      • Unlock Your Primal Neuromuscular Genetic Coding
      • The Body Was Not Designed to Sit Around All Day
      • The Initiator of Steroid Hormone Synthesis
      • Ensuring Proper Cytosolic Cholesterol to Sustain Steroid Hormone Synthesis
      • The Two Stages of Anabolic Steroid Hormone Production

    Chapter 2: Understanding The Methodology

    • My Personalized Programs From Vince
      • The Progressive Resistance System
        • The 3×8 Program
        • The 5×5 Program
        • The 6×6 Program
      • One and a Half Rep Routine
        • Program One
        • Program Two
        • Program Three
      • Compound Sets
        • Program One
        • Program Two
        • Program Three
      • Supersets
        • Program One
        • Program Two
      • Flushing Sets
        • The Famous 10-8-6-15 Routine
          • Program 1
          • Program 2
          • Program 3
        • Unique Flushing Set Program
      • Burns (Burn Sets)
        • Program One
        • Program Two
      • Tri-Pump System
        • Program One
        • Program Two
        • Program Three
      • High Reps
        • Program One
        • Program Two
        • Program Three
        • Program Four
        • Program Five
      • Low Reps
        • 5×5
          • Program One
          • Program Two
          • Program Three
        • 6×6
          • Program One
          • Program Two
          • Program Three
          • Program Four
          • Program Five
          • Program Six
      • Specialization Programs High Volume
        • 10×10 High Volume
          • Program One
          • Program Two
          • Program Three
          • Program Four
          • Program Five
          • Program Six
      • Specialization Program
      • Definition Programs Contest Preparation
        • The Maximum Definition Program
      • Definition Program 8×8
        • Program One
        • Program Two
        • Program Three
        • Program Four
        • Program Five
      • Definition Program 15×4
        • Program One
      • Push-Pull Routine
        • Program One
        • Program Two
        • Program Three
      • Speed Workouts
        • Program One
        • Program Two
        • Program Three
        • Program Four
        • Program Five
      • Up and Down The Rack
        • Program One
        • Program Two
        • Program Three
      • Down the Rack
        • Program One
        • Program Two
        • Program Three
      • Tempo Training
        • Program One
        • Program Two
      • Forced Reps and Creative Cheating
        • Program One
        • Program Two
      • Muscle Shocking Routines
        • Program One
        • Program Two
        • Program Three
        • Program Four
        • Program Five
        • Program Six
        • Program Seven
        • Program Eight
        • Program Nine
        • Program Ten
      • Circuit Training
        • Program One
        • Program Two
        • Program Three
        • Program Four
        • Program Five
        • Program Six
        • Program Seven
        • Program Eight
        • Program Nine
        • Program Ten

     

    Chapter 3: The Validity of Vince’s Methods

    • Exercise Research
      • The Parallel Bar Dip “The Gironda Dip”
      • The Lateral Raise
      • The Neck Press vs. Standard Chest Press
      • Sissy Squat vs. Barbell Back Squats
      • Body Drag Curl vs. Standard Barbell Curl
      • The Kneeling Tricep Extension
      • Standard Shoulder Press
      • Pull Ups
      • Frog Sit Ups
      • Seated Lateral Raise: Head Down vs. Head Up
      • Deadlift
    • Theories Investigated
      • Abdominal Training Decreases Bicep Girth
      • Abdominal Work Increases Size of Waist
      • Listening to Music Causes Poor Muscle Gains
    • Nutritional Research
      • Cholesterol and Exercise
      • The Egg Controversy
      • The Milk Controversy
      • Desiccated Liver
      • Digestive Enzymes
      • Milk and Egg Protein Powder
      • High Protein
      • Colon Cleansing

     

    Chapter 4: The Truth of Natural Bodybuilding: My Story

    • Forging a Connection to Something Beyond the Norm
    • Re-igniting the Flame
    • The Story Continues
    • The “Holy Grail” of Bodybuilding is Found
    • Proving Vince’s Methods are Valid
    • The Hall of Fame Induction
    • Labor Day September, 5th 2016: Vince’s Induction
    • An Unexpected Gift
    • The Saga Continues
    • Vince’s Gym Museum

     

    Chapter 5: Bonus Material: Ron’s Corner

    • The Infinite Argument:
      • Is man a vegetarian? Or is man a meat-eater?
    • Top of The Mountain
    • The Final Installment: Why I loved Vince Gironda
    • Fat Burners: Lipotropics and Your Body
    • Encapsulated Free Form Singular Amino Acids
    • Chelated Organic Minerals: with Selenium and Trace Minerals
    • The Danger Zone: EXCESS- the American Way

     

    Chapter 6: The Vince Gironda Exercise Library 

    • ABDOMINAL EXERCISES
      • ¼ Sit up with Plate
      • Ab Planche
      • Ab Vacuum
      • Alternating Twisting ½ Sit Up
      • Alternating Twisting Half-Sit Up on Decline Bench
      • Barbell ¼ Roll Up
      • Bent-Knee Leg Raises
      • Concemetric Double Ups
      • Decline 1/2 Sit Up
      • Decline Bench Ab Planche
      • Floor Half Sit Up
      • Frog Sit Up
      • Heels on Bench Abdominal Roll Up
      • Hip Roll
      • Incline 1/4 Sit ups
      • Incline Hip Roll
      • Incline Leg Raise
      • Knee to elbow Raise
      • Mini Trampoline Crunches
      • Pull Up Bar Hip Rolls
      • Roman Chair Crunch
      • Roman Chair Twist
      • Side Bend with Dumbbell
      • Stiff Leg Raise
      • Table Crunch
      • Twisting Crunches
    • ADDUCTOR EXERCISES
      • Fencer’s Lunge
      • Pulley Leg Squeeze
    • BACK EXERCISES
      • Alternating Front and Back Pull-downs
      • Alternating Long Pulley Row with Strap
      • Dip Bar Pull Up on Original Dip Bar
      • Dip Stand Pull Ups
      • Dumbbell Pullover (hips come up larry scott style)
      • End of Bar Pull Ups
      • Forty-five Degree Pulley Row Push Down
      • Head on Bench Barbell Row
      • Head on Bench Dumbbell Row
      • High Bench Laterals
      • High Bench Row (Barbell)
      • High Bench Row (Dumbbell)
      • High Bench Row 3 Positions
      • High Pulley Row with Straight Bar
      • High Pulley Row with V-Bar Handle
      • Hyperextensions
      • Kneeling Dumbbell Bench Row
      • Lat Pulldown
      • Long Low Pulley Row with Row Handle
      • Low Pulley Row with Racing Dive Handle
      • Long Pulley Row with Strap
      • Low Short Pulley Row with Original Low Cable Row machine
      • Low Pulley Row with V-Bar
      • Medium Grip Chin Ups
      • Mid Range 45 Degree Pulley Row with Row Handle
      • Mid Range 45 Degree Pulley Row with Strap
      • Mid Range 45 Degree Pulley Row with V-bar
      • Negative Chins
      • One Arm Dumbbell Row
      • Overhead Leaning Concave Pull-down
      • Overhead Pull-Down (medium grip)
      • Overhead Pull-Down wide grip)
      • Prone Belly Row
      • Racing-Dive Pulley Row
      • Reeves Alternate Row
      • Ring Pull Ups
      • Scapula Retraction Pull Down
      • Scapula Rotations
      • Seated Terries Short Pull with Racing Dive Handle
      • Seated Terries Short Pull (tug of war position) with Strap
      • Seventy Degree Barbell Bent-over Row
      • Short Low Cable Row
      • Sternum Chin Ups
      • Triangle Bar Behind the Head Pull Down
      • Triangle Bar Lat Pull Down Medium grip
      • Triangle Bar Lat Pull Wide Grip
      • V-Handle Pull Ups
      • Wide Grip Chin Ups
      • Wide Overhead Alternating Chin Ups
    • BICEP EXERCISES
      • Barbell Body Drag Curl
      • Cephalic Vein Incline Bicep Curl
      • End of Bench Concentration Curl
      • High Bench Supine Dumbbell Alternating Curl
      • High Bench Supine Dumbbell Curl
      • Incline Bench Alternating Dumbbell Curl
      • Incline Bench Dumbbell Curl
      • Leaning Against Pole Alternating Dumbbell Bicep Curl
      • Leaning Against Pole Dumbbell Bicep Curl
      • Ninety-Degree Barbell Bent-over Curl
      • Overhead Behind Head Bicep Pull-down
      • Preacher Bench Barbell Close Grip Bicep Curl
      • Preacher Bench Barbell Curl (High Position)
      • Preacher Bench Barbell Curl (low Position)
      • Preacher Bench Dumbbell Curl (high position)
      • Preacher Bench Medium Grip Curl
      • Preacher Bench Wide Grip Barbell Curl
      • Pro Curl “the Perfect Curl”
      • Pull Up Bar Narrow Grip Bicep Pull Ups (negatives)
      • Reverse Incline Bench Barbell Curl
      • Reverse Preacher Bench Barbell Curl
      • Reverse Preacher Bench Dumbbell Curl
      • Reverse Preacher Bench Partial Peaking Curl
      • Seated Dumbbell Alternating Curl
      • Seated Dumbbell Curl (both hands)
      • Spider Bench Barbell Partial Peaking Curl)
      • Spider Bench Curl (barbell)
      • Spider Bench Curl (dumbbell)
      • Spider Bench (dumbbell) Peaking Curl
      • Standing Alternate Dumbbell Curl
      • Standing Dumbbell Curl
      • Standing Incline Bench Alternating Dumbbell Curl
      • Standing Incline Bench Dumbbell Curl (both arms together)
      • Three-Part Seated Dumbbell Curl (triple compound)
      • Three-Part Seated Incline Dumbbell Curl (triple compound)
      • Three-Part Standing Barbell Curl (triple compound)
    • CALF EXERCISES
      • Alternate Weighted Heel Raise
      • Donkey Calf Raise
      • Heavy Walk Off (Alternating Heel Raise)
      • Howorth Toe Raise
      • Leg Press Toe Press
      • Reeves Leg Press Toe Raise
      • Reverse Hack Slide Heel Raise
      • Reverse Hack Slide Walk Offs
      • Seated Calf (Heel) Raise
      • Standing Calf (Heel) Raise
      • Standing Calf (Heel) Raise on Original Hack Machine
    • CHEST EXERCISES
      • Barbell Neck Press
      • Barbell Incline Neck Press
      • Barbell Straight Arm Pullover
      • Barbell Straight Arm Pullover and Press
      • Cable Crossover (three positions)
      • Decline Barbell Neck Press
      • Decline Half Lateral with Forward Scoop
      • Decline Lateral Flye
      • Decline Neck Press Barbell
      • Decreased Fulcrum Push Up
      • Dumbbell Pullover Hips Up
      • Flat Bench Barbell Medium Grip Chest Press
      • Flat Bench Barbell Wide Grip Chest Press
      • Flat Bench Dumbbell Chest Press
      • Flat Bench Dumbbell Flye
      • Gironda Dip ( 32 inch Wide Parallel Dip)Larry Scott Style
      • Gironda dip (32 inch Wide Parallel Dip) Vince’s Style
      • Heavy Decline Pulley Hugs (Decline Floor Cable Pull)
      • Incline (35 degrees) Dumbbell Lateral Flye
      • Incline (35 degrees)Dumbbell Press
      • Inverted Ring Flye
      • Modified Lateral Flye
      • Shallow Incline Dumbbell Press (Larry Scott Style)
      • Smith Machine Decline Neck Press
      • Smith Machine Incline Neck Press
      • Smith Machine Neck Press
    • DELTOID EXERCISES
      • Alternating Dumbbell Front Raise
      • Alternating Dumbbell Front Raise (Vertical Position)
      • Alternating Dumbbell Press
      • Alternating Smith Machine Front and Back Press
      • Behind the Back Dumbbell Lateral Raise
      • Bent-over Posterior Dumbbell Raise (90 Degree Laterals)
      • Bent-over Pulley Raise
      • Cable Deltoid Raise (Kneeling)
      • Cable Deltoid Front Raise
      • Clean and Press
      • Dumbbell Circles (Lateral and Front)
      • Dumbbell Press and Negative Lateral
      • Dumbbell Shoulder Press
      • Dumbbell Side Swings (Zorros)
      • Heavy Lateral Raise
      • High Bench Lateral
      • High Pull
      • Kneeling Pulley Lateral Raise
      • Larry Scott’s Single Laterals (Heavy)
      • Moon Bench Laterals
      • Overhead Press (military)
      • Scott Press
      • Seated Bent-over 90 Degree Posterior Raise
      • Seated Dumbbell Lateral Raise
      • Seventy-degree Dumbbell Lateral Raise
      • Side Lying Lateral Dumbbell Raise
      • Standing Incline Bench Alternating Lateral Raise (Palms Up)
      • Standing Incline Bench Lateral Raise
      • Standing Incline Bench Lateral (palms up) Raise
      • Standing Incline Bench Posterior Raise ( “Window Bench”)
      • Standing Lateral Raise
      • Standing One Arm Cable Lateral Raise
      • Upright Row (barbell)
      • Upright Row (dumbbell
    • FOREARM EXERCISES
      • Decline Bench Barbell Wrist Curl
      • Decline Bench Dumbbell Wrist Curl
      • Hammer Curl (Alternate Thumbs-up Curl
      • Hammer Curl (Both Hands)
      • Off Knee Bench Wrist Curl
      • Off Knees Reverse Barbell Wrist Curl
      • Preacher Bench Diametric Bar Reverse Curl (3/5ths movement)
      • Reverse Body Drag Curl
      • Reverse Body Drag Curl (tri-set)
      • Squatting Wrist Curl (Hips Elevated)
      • Underhand Barbell Wrist Curl (off bench)
      • Zottman Curl
    • HAMSTRING EXERCISES
      • Dumbbell Hamstring Curl
      • Hack Slide Leg Bicep Thrust
      • Hack Slide Leg Bicep Thrust (Larry Scott Style on Original Hack Slide
      • Prone Push Up Leg Curl (high position)
      • Prone Push Up Leg Curl (Low position)
    • QUADRICEP EXERCISES
      • 2×4 Smith Machine Squat (Dellinger Squat)
      • 2×4 Smith Machine Squat 1 and1/2 rep
      • Bar on Thighs Squat (heels elevated on 2×4) back straight
      • Dellinger Squat (Barbell)
      • Forty Five Degree Hack Slide Heels Together
      • Forty Five Degree Hack Slide on the Original Machine
      • Forty Five Degree Hack Slide (Knees Together)
      • Forty Five Degree Hack Slide (Knees Together) on Original Machine
      • Frog Squat (barbell )
      • Frog Squat (Smith Machine)
      • Front Squat on Smith Machine
      • Inverted Leg Press
      • Jefferson Squat
      • Metabolic Squats
      • Power Leg Extension
      • Reeves Hack Squat
      • Roman Chair Squat
      • Sissy Squat
      • Sissy Squat on Smith Machine
      • Wide Plie Leg Press
    • SERRATUS ANTERIOR EXERCISES
      • Serratus Dips Completed
    • TRICEP EXERCISES
      • Barbell Rollover and Press
      • Close Grip Tricep Press (barbell)
      • Close Grip Tricep Press on Smith Machine angled-70 degrees
      • Diametric Bar Squat Rack Tricep Extension
      • Dumbbell Mule Kickback
      • Elbows-in Pushdown with Angle Bar
      • Elbows-in Pushdown with Straight Bar
      • Elbows Wide Pushdown
      • Kneeling Long Pull Tricep Extension (rope)
      • Kneeling Long Pull Tricep Overhead Extension on Original Tricep Cradle
      • Kneeling Long Pull Tricep Overhead Extension with Angle Handle
      • Kneeling Tricep Pushdown With Angle Handle
      • Kneeling Tricep Pushdown Wrist Flexed with Triangle Bar
      • Lunging Overhead s Rope Pull
      • Lunging Overhead Strap Pull
      • Lying Supine Dumbbell Curl
      • Lying Supine Tricep Barbell Pullover
      • Lying Supine Tricep Extension with Diametric Bar on Low Bench
      • Narrow Grip Neck Press
      • One Arm Dumbbell Tricep Extension (Larry Scott Style)
      • Overhead Tricep Extension on Incline Bench
      • Peak Out Reverse Parallel Dips on Free Stand Dip Bar
      • Peak Out Reverse Parallel Dips on Gironda Dip Bar
      • Pulley Power Pushdown
      • Pulley Power Pushdown with Angle Handle
      • Reverse Bench Push Ups
      • Reverse Bench Push Ups on Tricep Dip Stand
      • Seated Tricep Machine
      • Supine Barbell Curl (Lying Tricep Extension)
      • Triangle Bar Pressdown
      • Tricep Barbell Triple Compound

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    1. Jake Stevens

      Thanks Daryl for writing this great book. I have known about Vince for years but your book fills in many of the missing pieces to Vince’s methods. ConVINCEd is a great resource.

      Jake Stevens, Michigan

    2. Bill Jenkins

      Daryl, I have been watching your videos online showing Vince’s exercises and they have helped me gain a better understanding on how to do the exercises correctly.

      I purchased your book to learn more and I have to say it was one of the best investments I have made. The amount of information you provide is incredible. The detailed descriptions of the exercises helps a great deal.

      Thank you for sharing your experience with Vince and keeping his legacy alive. Keep up the good work!

      Bill Jenkins, Tennessee

    3. Sean Obermeyer

      ConVINCEd is a must have for anyone wanting to learn about Vince Gironda’s methods. Great book!

      Sean Obermeyer, California

    4. Scott Johnson

      I purchased ConVINCEd to learn more about Vince and I didn’t expect such a great resource of information. My son and I have started using the programs that you described in the book and we have made great gains. It’s great to be able to workout together, naturally. I haven’t felt this excited about training in a long time. Thanks Daryl for this spectacular book.

      Scott Johnson, Australia

    5. Brian Weathers

      Daryl, ConVINCEd is a masterpiece. Keep up the great work.

      Brian Weathers, New York

    6. Ted Leithart

      Daryl provides insights on Vince Gironda’s teachings which result in gaining results you wouldn’t using other training principles. Bill Pearl noted years ago when a trainee couldn’t get results, he’d send them to Vince.

      Today Bill would suggest get ConVINCEd.

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