Vince Gironda's RAW Beginner's Program

[_Wolf_]

this is Vince Gironda's RAW Beginner's Program...

its written by this dude called "ultimate"... i wish i had the source, but i've apparently miscplaced it...

anywayz, here is the article:

Originally Posted by Ultimate

For Natural Bodybuilders.

He was also 100% against drugs for a variety of reasons and felt training each muscle group only once a week only worked for 'juiced' athletes. Anyway this article is the first of a series. In this one I will describe Vince's beginners program to transform your body in the shortest amount of time. Various movie stars trained under Vince for roles and most used this routine including Denzel Washington, James Garner and David Carradine. Like most of his theories by today's standards it is controversial.

Vince Girondas RAW Beginners Program

Decline Pulley hugs- 12 reps
-This is a decline cable flyes. Because most beginners are weak Vince felt this was the only exercise to successfully hit the lower pec line and improve the overall chest appearance.
Seated cable row- 12 reps
Lateral raises- 10 reps
Triceps Pushdowns- 10 reps
Barbell body drag curls- 10 reps
-Just like a barbell curl however keep the bar in contact with your body and drag it up to your neck to remove front delt recruitment.
Seated wrist curls- 12 reps
Leg extensions- 12 reps
Leg curls- 12 reps
Standing calf raises- 20 reps

Now the really crazy part-

How often: 6 days a week.

This is a month long program to get the athlete in the best shape in the shortest time here it is:

Week 1: One set of each exercise, 6 days a week.
Week 2: Two sets per exercise, 6 days a week.
Week 3: Three sets, six days.
Week 4: Three sets, six days.

now dont jump the gun and ask me if i'm thinking of shifting.. i'm not... but there's no harm in posting other workouts is there..?

[EricT]

There is ONE compound movement in that whole workout. 6 days a week of mostly isolations to get you in the best shape in the shortest time...

No WONDER its controversial.

[_Wolf_]

why is it controversial...? i thought that vince was the smartest guy at his time and this workout is perfect for beginners... but correct me if i'm wrong...

[EricT]

Originally Posted by Anuj

why is it controversial...? i thought that vince was the smartest guy at his time and this workout is perfect for beginners... but correct me if i'm wrong...

Instead, Anuj, why don't you explain why you think it is so good?

[_Wolf_]

This is actually the workout i used do when i first started out... thats what resulted in my fat % dropping from 34.3 to 17...!

this is what i used to do:

1.) db incline bench press 3x15
2.) db incline flyes
3.) lat pull down 3x15
4.) db rows
5.) leg press 3x15
6.) leg curls 3x15
7.) db bicep curls 3x15
8.) preacher curls
9.) db french press

thats what i used to do every day for a long long time... (2 months)... the weights used to be shit light - like 8 -12 kgs db incline presses - basically stuff which is not even worth my warm-up but used to be super heavy for me at the time...

back to topic... i thought the workout was good because its Vince's... thats all...

[EricT]

That workout you did had bench press, leg press, lat pulldowns and rows. At least it relied on more compounds. I don't know what it has to do with the Vince Gironda except for the fact that you did it every day.

Anyway, you wanted me to back up my negative statement and all you had to say positive was that it was Vince's? Hardly equitable.

And the word light is relative. When you first begin your recovery ability is not as good and you're prone to more doms (in general), but that doesn't mean that beginners can only do light accesory exercises. How about instead of doing leg extensions and leg curls 6 days a weak (which is murder on the knees), doing squats at a fairly light weight that you can build upon. Rest a day...etc. so on.

But I'm not going to analyze this any further, I already worked hard enough on the other article you posted

[_Wolf_]

ok.. this is going in a direction i never anticipated...

1.) i NEVER said that i like the routine or that the rotuine is great...

2.) in a few articles of vince which i have read, have mentioned how he was "ahead of his time" and how he is true founded of the 5x5 training routine, etc...

3.) after eading that, i thought though this routine has a lack of compounds, it MUST be good becasue he's supposed to be a smart guy... its like: if u (eric) or 0311 tell me to do / not to do soemthing i'm hardly going to stand and argue with uabout that or for that matter being, go into :analysis paralysis" because of that...! now, i know u and 0311, so i wont think so much - rather, i'll just do what u guys say, however, because of the hype about vince i didnt bother with the rationale...

4.) i never challenged u eric (am i dumb to..?)

5.) my old workout was shit.. but its what trainers at my gym made me do.. i dint know of any bb site at the time and followed them blindly... now i know so i don make as many mistakes (apart from changing routines on a bi-weekly basis which i'm not going to do as of now...)..

6.) sorry if i came across differently to u eric... i dint mean to... i was just curious about why such a great man (vince grionda's) routine is shit... and now i know...

chill...

[EricT]

Anuj, please stop telling me to chill, bro. And stop being so sensitive. No one, especially not me, is telling you to follow blindly. The idea is that you learn from someone like 0311 and then APPLY those things to training.

I wasn't upset with you, Anuj. I just wanted to see you ask yourself why you thought the workout was good, and apply some of the knowledge you've picked up. That is all any of us are doing when we talk about things like this.

If you post a routine, unless you say differently, I'm gonna assume you thing the routine is cool. As far a "analysis paralasys", I think you may be taking 0311's comment too far. He never said to blindly accept or endorse a routine based on a "signature".

And if you think something I say doesn't make sense; say so! I'll either be able to back up my opinions or I won't. Either way it is a good learning experience for me, and hopefully for you.

As you can see, I have a bit of disdain for a workout that uses all isolations. Based on what we have been discussing lately, I thought it would be pretty obvious to you why I felt that way. I don't care who wrote the program or how many great things he did in his time. This is OUR time.

I'll go into this further a little later so that you'll know I was just kidding about working so hard on the other article

I was just trying to make a point with you. And this is a discussion, not a challenge. So chill . Its all good.

[_Wolf_]

aight.......

[_Wolf_]

ok...

1.) i put this article to add another resource to this website...

2.) i did not add it because i thought it was good / bad...

3.) in fact, i'm going to add Titan's workout later on this week - once i find it...

4.) i'm not being sensitive...

5.) when i say "chill" i mean "take care"....

6.) hope this clears up some things...

chill

that means take care fyi..