ConVINCEd

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, 5^th 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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