Welcome to the world of Classic Physique Builder! Find information and inspiration from the steroid-free, Golden Age of Classic Physique Building to help you build a muscular, powerful, symmetrical, healthy, and attractive physique.
Monday, July 20, 2009
Vince Gironda's Definition Routine for a Classic Physique!
(Photo Above: Classic Physique Builder Vince Gironda - The "Iron Guru")
Here is the classic "Definition Routine" by Vince Gironda. Despite being the trainer of some well-known 1st generation steroid users (like Larry Scott) in the 1960's, Vince tested all his methods on himself - he was 100% natural! Although during the pre-roid, Golden Age (of the 1940s and 50s) there were other methods of pursuing definition or "muscularity", this routine of Vince's can be considered as one of the last, classic definition routines since Vince himself was one of the last classic physique builders.
Now, it should be mentioned that Vince, even with this natural method, took definition to an extreme in the eyes of the pre-roid, Golden Age judges (who were not impressed by the cadaver look). This is why, on some occassions, he didn't place higher in physique competitions. Nevertheless, his method is very effective and it is easy enough to stop well before one looks like a cadaver!
His method, of course, includes an exercise routine and his classic "maximum definition diet." The exercise routine was a 6 day-a-week split, doing upper body on 3 days, lower body on 3 days and resting for one day.
Upper Body Exercises (eg., M, W, F):
1. Wide Parallel Dips (with hands 32" apart, chin on chest, feet under face) 2. Seated Rows 3. Biceps Preacher Curls (with wide grip and elbows close) 4. Triceps Overhead Pull 5. Seated Dumbbell Lateral Raise 6. Wrist Curls (with rolling bar to finger tips)
Lower Body Exercises & Abs (e.g., T, Th, Sa):
1. 1/4 sit up or roll (essentially ab crunches), superset with following exercise 2. stiff leg raise 3. Hack Slides (up on toes with heels touching and knees 20" apart) 4. Donkey Raise (with knees slightly unlocked and toes on 4" block"
The rep scheme was as follows: first 3 weeks do 8 sets of 8 reps, next 3 weeks do 6 sets of 6 reps, last 3 weeks do 4 sets of 12 reps. The only exception is calves for which you always do 20 reps per set. This was a 12 week course. Presumably there was a week layoff after each training period of 3 weeks (Vince liked to train for 21 days, then take 7 days off - so these instructions fit that pattern). Between sets, Vince prescribed hyperventilating - or taking 5 to 10 deep breaths.
Of course, Vince had special instructions for each of his exercises. So to really understand the routine, you can still purchase a copy of Vince's original booklet at Ron Kosloff's NSP Research Nutrition site (www.nspresearchnutrition.com). Ron carries on Vince's legacy and makes available to the public all of Vince's courses in their original form. When you get to his site, just look for the online shop section and click on "books and courses."
Now, Vince stated very clearly that he felt that gaining definition was 85% nutrition. So that tells you the importance of his "maximum definition diet" that he recommended to go along with his exercise routine. The diet is a zero-carb diet where you have a total carb meal every 72 hours or 4-5 days (in order to restore the glycogen in your system & muscles). The details of the diet are spelled out in his booklet. But the general idea is this:
Breakfast eggs & meat, fish, fowl only (no limit)
Lunch eggs & meat, fish, fowl only (no limit)
Dinner same as breakfast and lunch (note: in one version of this diet, Vince allowed a tossed green salad with oil & vinegar dressing with dinner)
Carb Meal every 72 hours
Use butter and cream (this is the only dairy products allowed)
Supplements e.g., liver tablets, kelp tablets, amino acids, enzyme tablets, vitamin & mineral tablets, glandulars, wheat germ oil w/ every meal, arginine-ornithine, etc (see Vince's booklet for details). He stressed the importance of taking calcium since it will counteract the "nervousness" that the high protein diet will cause.
An important issue with this kind of diet is the lack of fiber and, thus, potential constipation. One solution is to take a psyllium husk fiber drink (which should have no digestible carbs). Another thing that might help is to take probiotics daily to make sure your gut has all the beneficial bacteria needed to ensure optimal digestion (this is our suggestion, not Vince's).
In any case, there you are! One of the last methods of gaining classic definition from one of the last, true representatives of the pre-roid Golden Age. Vince's ideas probably represent the "high point" in terms of the pre-roid, Golden Age supplement methods.
This routine and diet will definitely work! It is really for the advanced trainer and requires major discipline! Zero carb diets are not easy to follow, but they sure burn fat quickly and allow you to retain more muscle mass! If you plan to try out Vince's routine, we recommend getting the original, full course from NSP Research Nutrition at the site we indicated above.
P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding (the 1940s and 50s) - just email us your name, the name of your city (not your address), state/province, and country. That's it! Any info you send us is strictly confidential. We don't share our info with anyone. So you won't get on any unwanted lists or received unwanted, automated emails (even from us)!
The mission of Classic Physique Builder (CPB Blog and CPBzine) is to: (1) promote the ideal of developing a classic physique, (2) demonstrate what kind of body can be developed naturally,(3) preserve & learn from the history of the pre-roid Golden Age of Classic Physique Building, (4) serve as a source of education & inspiration to all; and (5) help initiate a Renaissance of Classic Physique Building in the 21st Century!
For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding (the 1940s and 50s) - just send your name, the name of your city (not your address), state/province, & country to firstname.lastname@example.org. That's it! CPBzine is published quarterly (Spring, Summer, Fall, and Winter issues).
CPBzine - Winter 2010 Issue
Vol 2 No 1: Cover - Clancy Ross (Current Issue)
CPBzine - Fall 2009 Issue
Vol 1 No 3 - Cover: John Grimek (see Back Issue info below)
CPBzine - Summer 2009 Issue
Vol 1 No 2 - Cover: George Eiferman (see Back Issue info below)
CPBzine - Spring 2009 (Premier) Issue
Vol 1 No 1 - Cover: Steve Reeves (see Back Issue info below)
CPBzine Back Issues - Now Available!
Back issues of Classic Physique Builder Zine (CPBzine) are available to all CPB Donors as a "thank you gift" for supporting our mission. For a $5 donation (USD), we will send you the back issue of your choice. For a $10 donation (USD), we will send you up to 3 back issues of your choosing. Simply click on the "donation" button below and then follow the paypal instructions. Once you have made your donation, then send an email to us at email@example.com and let us know which back issue(s) you would like. You will then receive your back issue(s) in pdf format via email. It's that easy!
Support The CPB Mission Through Your Donations!
About Us & Our Mission
Hi and Welcome to CPB!
I'm Anthony Miller - a PhD in anatomy & cell biology, researcher, scientist, academician, pre-roid Golden Age aficionado, and aspiring classic physique builder. I founded CPB because I got tired of waiting for someone else to do it!
For those of us who have no intention of using drugs to build our physiques, it is nearly impossible to get good, muscle-building info that works for non-drug users or inspiring images of classic physique champs from the extreme, steroid-oriented muscle mags of today. Fortunately, there is a vast wealth of pre-roid, Golden Age information from the 1940s and 50s that we can use to build Golden Age physiques that are drug-free, healthy, muscular, powerful, symmetrical, and attractive!
It is the mission of Classic Physique Builder (CPBBlog and CPBzine) to make pre-roid, Golden Age bodybuilding information available again to all, so that we are no longer held captive to the extremism of the modern muscle mags and so that a new, 21st Century Renaissance of Classic Physique Building can arise!
If our mission appeals to you, then please join us in spreading the CPB Movement wherever you are and in whatever way you can. Help us get the word out to people that Golden Age Classic Physique Building (true, pre-roid bodybuilding) is a better and brighter alternative than what the current, mainstream, drug-based bodybuilding world provides!
Please consider supporting the CPB mission through your donations (see donation button above). This will allow us to continue to offer CPBzine free for those (especially young people) who truly cannot afford it. - Thank you!
Steve Reeves - 1948 Mr. World Clip (2nd Clip from Top)
Steve Reeves - "The White Warrior" Clips
Steve Reeves - "Hercules Unchained" Clips
Reg Park - "Maciste in King Soloman's Mines" Clips
John Grimek Interview Clip
Harold Poole Clips
Reg Park Clips
George Eiferman Clips
Mainstream Bodybuilding Ideal - Cartoon Characters: He-man, X-men, The Thing! (2nd clip from top)