Vince Gironda’s Exercises For Complete Muscle Isolation

The Art of Bodybuilding Posing

I have followed your writings for many years and abide by your advanced and sensible principles. I will always be a strong supporter of your views and training methods.

Please send me a list of all the exercise you recommend for complete muscle isolation. Also I want to know if you have any new courses on the marked.

My isolation exercises are as follows:

Please read all my courses so that you will know best how to formulate and design your workouts for top results. I have just completed three new courses which divulge some new thoughts on musclebuilding.

VINCE GIRONDA’S EXERCISES FOR COMPLETE MUSCLE ISOLATION

ABDOMEN

Bent knee leg raise; abdominal hip roll; frog sit-up; concentric double-up; overhead leg raise; isometric body float; abdominal-squeeze.

PECTORAL

Broad movement

Wide and middle Dip slide; flat bench d.b. press; bent arm flat bench d.b. fly.

High Pectoral

Incline d.b. press; neck press; bent arm incline d.b. fly; incline pulley fly (cleft)

Low Pectoral

(Feet forward and down slightly) wide dip; incline d.b. press; decline d.b. fly; double circle pulley fly; standing double cable pull down.

LATISSIMUS DORSI

Hand-over-hand pull up to chest; two hand thumb up pull up; shoulder width roll up; wide two hand pull up to chest (also behind neck); long pull with arched back; arched back pull down; seated arched back short pull; 90 short pull (racing drive).

TERES MAJOR

Straight bar concave pull down; short pull concave row.

HIGH BACK

D.b. supine lateral row on incline (flat and incline); d.b. high bench power pull.

LOW BACK

Hyper extension.

DELTOID

Front Head

Lateral raise (seated and standing); full lateral Scott press; behind neck seated military press; front machine press.

Lateral Head

Upright row; two arm d.b. swing; supine and prone incline lateral.

Rear

90° bent over lateral raise; prone incline d.b. raise

TRICEPS

Low

Push down (elbows back and wide) for inside middle belly; flat bench b.b. bent arm pull-over (middle); kneeling 45° rope pull; two hand d.b. pull-over (profile of triceps)

Outer

90° rope pull (fencer’s lunge)

High

Nautilus push down; reverse dips; reverse push up; short pull kick back

BICEPS

Low – Middle

Preached b.b. and d.b.; for middle belly – b.b. body drag; thumb up twist; (middle) d.b. seated power curls; alternate d.b. incline curls (middle).

High

Spider curls; one arm seated concentration curls; two hand behind neck cable pull.

FOREARM

Zottman curls; b.b. reverse body drag; preached forearm biceps curl; alternate thumb up curl; flat bench and incline; b.b. wrist curl; b.b knuckle up curl (reverse wrist curl).

3 Comments
  1. Could you please explain how to perform the “isometric body float” exercise sounds like it would cause an intense contraction.

  2. look up the exercise Dragon Flags it’s that exercise except i imagine vince held onto the back of the bench the sides or very very unlikely had handles, it’s called a fl;oat for obvious reasons you don’t ever go all the way down and it is without a doubt a advanced movement only for those who have strong abs and preferably Don’t have heavy legs.

Leave a Reply

Your email address will not be published.