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.

 

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ConVINCEd Table of Contents:

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