Articles by Vince Gironda
The lats are the second largest muscle in the
body (the thighs being number one), and they show
under the armpits even when the body is viewed
from the front.
It is the lats which give you that wide-back
appearance. Well-developed lats mean a super taper.
(Musclemag Magazine April 1985)
I am a woman bodybuilder who has been training
for just under two months. I became inspired when my brother,
who is a bodybuilder, took me to the Ms. Olympia bodybuilding
show in Montreal. I really enjoyed myself. Everything about
the show was first class.
My only training problem is that I cannot
do the chin exercise. My arms are just not strong enough.
Do you have any suggestions to help me become
a competent chinner? I need to widen and thicken my back.
I have the answer to your chinning problem right in my
gym here in North Hollywood. It's a special attachment that
will help anyone in their chinning exercises. In fact MuscleMag's
Bob Kennedy was down at "Vince's Gym" the other
week and using this helper he managed ten one-arm chins
Until you come down to my gym (11262 Ventura Blvd., N.
Hollywood) to use my apparatus I suggest you try doing partial
chins from a high stool or chair. Gradually you will be
able to do a complete chin on your own. Another method would
be to have a workout partner hold your knee and assist you
as you pulled upwards.
I have to tell you that you are the greatest trainer ever.
After spending three weeks at "Vince's" I learned
more than I would have in a lifetime training in my hometown.
Thank you for helping me get on the right track. I am still
improving almost every workout, but I need a little advice
about back building. I notice that I neither have width
or thickness in my lats. Any help would be appreciated.
( Musclemag Magazine February 1987)
Glad you enjoyed your stay. I liked working with you because
you listened so diligently. With regard to your back I suggest
you train the area twice in a week but use three different
back routines (rotating them in order).
Workout No. One. Wide grip chins (to front), T-Bar Rows,
Long Floor Pulley Rows
Workout No. Two. Racing-dive lat pulls, Close grip chin,
Workout No. Three. Medium grip chin, Close grip pulldowns
to chest, Hyper extensions,
Start with three sets of each exercise (eight reps) and
work up to five sets of each. As you get into the program
decrease the rest time between sets as much as possible
but not so much as to allow deep breathing to interfere
with exercise performance.
These have been dubbed by many as the single best lat exercise
ever invented! Hold on to your lats!
Implementation: This involves leaning back throughout the
entire movement. In this variation, the lower portion of
the chest should touch the bar.
(A) Begin by grasping the pull-up bar with an underhand
grip, approximately shoulder width apart. Now hang with
your arms fully extended. (B) As you pull yourself to the
bar, have your head lean back as far away from the bar as
possible and arch your spine throughout the movement. At
the upper end of the movement, your hips and legs will be
at about a 45-degree angle to the floor. You should keep
pulling until your collarbone passes the bar and your lower
chest or sternum area touches it. By the time you've completed
the concentric portion of the movement, your head will be
parallel to the floor. This is the king of back exercises!
It not only works the lats, but the entire lower back!
1. The beginning of the movement is more like a classical
2. The midrange resembles a pullover motion.
3. The end position duplicates the finishing motion of
a rowing movement.
This is an advanced exercise to say the least!
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