Q: I just got the Vince Gironda Legend & Myth anthology. Incredible info, but I’m wondering a few things. His drag curls and diver cable rows are cool exercises, but how do they fit into your Positions-of-Flexion system? Drag curls are similar to standing barbell curls, but you pull the bar up next to your body to your lower pecs, so the poundage is fairly low. Is it still a good midrange exercise?
A: Vince’s drag curl is similar to a regular barbell curl, but you keep the bar in contact with your body all the way up, so it’s much more isolated. And at the top, when the bar is at your lower chest line, your upper arms are more in a position that’s like the top of an incline curl, a stretch-position exercise. Now you’re probably really confused. LOL!
When we use it—and we like the exercise—we put it at the back end of our biceps workout as a contracted-position exercise. That’s in place of concentration curls. No, your arms aren’t out away from your body as in concentration curls, but the isolated peak-contraction you get from this move puts it more in the contracted-position realm. Oh, and don’t extend your arms all the way at the bottom. Keep tension on your biceps throughout the set, which is a prerequisite of contracted-position exercises in the Positions-of-Flexion mass method.
Same goes for “diver” cable rows. While it involves the biceps—muscle teamwork—we consider it a contracted-position exercise for the lats. We call them rope rows, and similar to the above, we keep tension on the target muscle, the lats, throughout the set. And get a good squeeze when you pull your arms into your torso.
If you want to blow up your bi’s and lats, try Vince’s unique mass attacks.
NOTE: For more on the Positions-of-Flexion Mass-Building System, see 3D Muscle Building, the original POF manual. It’s only $9. Check it out HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
Mass-Building Lessons From the Master Trainer
Vince Gironda was the Iron Guru, a bodybuilding legend ahead of his time. His most famous pupil in the bodybuilding world was the very first Mr. Olympia Larry Scott, and he also trained many Hollywood stars back in the day, like Clint Eastwood, and even Arnold consulted with him and was a fan (even though Vince told Arnold that he was a “fat f**k” when he first arrived in the U.S.).
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Vince Gironda: Legend & Myth (300-page anthology + many bonus gifts and programs) HERE