Vince Gironda
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Who is Vince Gironda?

Vince Gironda, a New Yorker by birth, developed a brave outlook and a positive outlook on life as he grew up.

Gironda aspired to a new life in the spotlight after being motivated by his stuntman father to do the same.

Short Career of Vince Gironda

Vince Gironda didn’t understand he wanted to drastically alter his appearance until he saw a picture of John Grimek.

He relocated to Hollywood to fulfill his dream of opening his training facility after joining the neighborhood gym and quickly rising to the position of instructor.

Gironda quickly established himself as “The Iron Guru” in Hollywood. Numerous celebrities and well-known bodybuilders, including Larry Scott and Arnold Schwarzenegger, received his training.

He will be known for his unyielding character and for developing contentious training and dietary regimens that are still widely practiced today.

Body Measurements of Vince Gironda

Full Name: Vincent Anselmo Gironda
HEIGHT: 5’8″ (172.5cm)
ERA: 1950
PROFESSION: bodybuilder, gym owner, and fitness instructor
WEIGHT: 185 – 195lbs (83.9 – 88.5kg)

Vince Gironda


Competitive History

  • 1949 Pro Mr. California -4th
  • 1950 Mr. USA -4th
  • 1952 AAU Mr. America -2nd
  • 1958 Mr. USA -3rd
  • 1962 Mr. Universe -2nd


  • Robert Kennedy and Vince Gironda, Unleashing the Wild Physique, 1984, Sterling Pub. Co.
  • Alan Palmieri, Vince Gironda Legend, And Myth.
  • Daryl Conant, “invincible, 2009.
  • Randy Roach, “Muscle, Smoke, and Mirrors”


Bodybuilder To Stuntman

On November 9, 1917, in the Bronx, New York, Gironda was born. His father’s line of work as a stuntman necessitated the entire family to travel west to Los Angeles when he was a little child, so they all did.

Because his father received a job offer for the upcoming movie Ben Hur, Gironda decided to try his hand at stunt work as well.

As soon as he saw a picture of John Grimek, he knew his body was deficient in strength and muscle. He decided to begin weight training at the age of 22.

Gironda joined the neighborhood YMCA as her first gym. Training He began to learn about muscular development and strength training in the neighborhood club. He transferred to the Easton Brothers Gym after eight months.

The Easton Brothers assisted Gironda in becoming one of their teachers once they recognized his aptitude and eagerness to learn more about weight training.

He finally started his gym, “Vince’s gym,” in North Hollywood, California, in 1948 after educating numerous students and experimenting with various training techniques.

The Steel Guru

After years of practice, Gironda shot to fame in the bodybuilding and Hollywood industries. Scott, Jake Steinfeld, Lou Ferrigno, Frank Zane, Don Howorth, and the legendary Arnold Schwarzenegger were among those he taught.

He rose to prominence in the fitness community to the point where a magazine’s photo editor, Denie Walter, gave him the moniker “The Iron Guru.”

The list of famous people’s names started to grow. Among the many celebrities who Gironda coached were Robert Blake, Cher, Clint Eastwood, Denzel Washington, James Garner, Brian Keith, Robert McRay, Sean Penn, and Erik Estrada.

A Tough-As-Nails Mentality

In addition to training celebrities, Gironda was renowned for having a strong character and a fearless demeanor.

It was alleged that Mr. Schwarzenegger once welcomed Arnold to his gym and introduced himself as “I’m Arnold and I’m this and that,” puffing himself out like Arnold is known to do. Gironda replied directly and concisely. You’re just a fat you-know-what, that’s all.

He became well-known for having a tough attitude; some people adored him for it, but others detested him equally. He continues to succeed in the bodybuilding industry.

Hollywood allegedly sent its celebrities to Gironda’s gym for a rapid transformation because he was so adept at altering people’s physiques in such a short period.

Low-Carb Producer

Bodybuilding, according to Gironda, is 90% nutrition. He thought that the manner a person eats determines whether they succeed or fail.

He was the inventor of the low-carb diet and believed that the best way to mimic the effects of steroids and natural testosterone without taking pharmaceuticals was to eat a diet high in proteins and fats.

Additionally, he has been observed eating three dozen viable hen eggs daily, along with raw, unpasteurized cream. He asserted that the abundance of viable eggs was proportional to the anabolic effects of the medication Dianabol.

He opposed using steroids to build the ideal body, saying that doing so led to an unnatural and repugnant appearance.

This assertion may have been accurate for Gironda, but all of his famous clientele, including Lou Ferrigno and Arnold, used steroids.

Training Techniques

Many people first found Gironda’s training philosophy controversial since he avoided many compound exercises, which many have referred to as “the backbone of strength and growth.” However, Gironda had other ideas.

He was also the first to point out that situps did not aid in the development of abdominal muscles.

For instance, he said that using a squat rack in his gym would lead to the muscles in his thighs and gulets overgrowing in comparison to the rest of his body. Leg extensions, leg curls, sissy squats, and hack squats would be included in his list of recommended leg exercises.

He would also assert that the ordinary bench press engaged too much shoulder strength from the front deltoids and that the standard back squat was not necessary for developing leg growth.

In its place, Gironda created the “neck press,” which involves using a considerably wider grip and lowering the bar towards the neck rather than the chest. Instead of using the shoulders as much, this motion primarily engaged the chest muscles.

Gironda developed several training methods over the years that had positive effects on many of his clients. He was a controversial figure with novel ideas, yet his strategies appeared to be effective.

Competitive Background

From 1949 to 1962, Gironda competed in a series of lucrative events. In many of his contests, he finished in the top three, including the 1952 AAU Mr. America, where he finished second, and his final appearance in the 1962 Mr. Universe, where he also finished second. In addition to becoming a teacher, Vince Gironda excelled in competition.

Entrepreneur and Fitness Writer

Along with writing for fitness periodicals and supplement firms, Gironda was a well-known fitness expert, gym owner, and personal trainer. Additionally, he established his own mail-order business that sold his books on diet and exercise.

With the assistance of another well-known figure in the fitness and magazine industries, Gironda also released a book. Unleashing The Wild Physique was the title of the book.

It was made out of Gironda’s extensive expertise gained from his many years of instructing and guiding others. After that, he continued to conduct speeches and seminars across the nation, which were quickly sold out.

The demise of Vince’s Gym

Gironda’s gym eventually had to close due to the area’s growing popularity of the larger gyms that were emerging in the 1990s.

He couldn’t meet the rising demand for the most cutting-edge equipment and the bigger gym floors the other gyms provided because of the latest technology and the bigger facilities.

When his son Guy started to feel ill, Gironda also found it difficult to manage the firm. Gironda spent all of his energy taking care of Guy, which caused his favorite gym to close. In November 1995, the gym was shut down.


The day of his passing was October 18, 1997.

Vince Gironda


In contrast to what many people thought should be the components of an effective training program, Gironda’s training methodology was conventional and divisive.

He substituted activities that isolate the muscle for strenuous compound exercises. To get the ideal body, he tried to integrate the muscles and the mind as much as he could.

Chest: Gironda likes to employ the neck press instead of the traditional bench press. He claims that this was the most effective way to make the chest expand and widen.

Shoulders: Gironda was believed to favor front lifts, side lateral raises, and bent-over lateral raises for optimal shoulder development.

Triceps: The overhead extension was suggested for the best outcomes with the triceps. Gironda thought that these workouts were the finest for isolating the muscle.

Preacher curls and dumbell curls, in his words, were “unbeatable” for developing larger biceps.

Exercises known as “frog sit-ups” were recommended by Gironda for the abs because he claimed that ordinary sit-ups did not affect or strengthen the abdominal muscles.

Isolate the abdominal muscles, involved in lying on one’s back with the legs beneath the knees and curling one’s head toward the center of the body.

Vince’s Exercise

  • Front Lateral Raise – 3 sets of 8 reps
  • Chest Dips – 3 sets of 8 reps
  • Front Lat Pulldowns – 3 sets of 8 reps
  • Tricep Rope Pulldown – 3 sets of 8 reps
  • Barbell Curls – 3 sets of 8 reps
  • Hack Squat – 3 sets of 8 reps
  • Seated Calf Raise – 3 sets of 8 reps
  • Frog Sit-ups – 3 sets of 8 reps

High Fat, Low Carb

According to Gironda, consuming a lot of fat and protein—especially beef—was the best method to boost testosterone and reduce body fat. The low-carbohydrate diet was invented by him.

Because of Gironda’s successful research, bodybuilders worldwide now eat fatty foods like whole eggs, steak, and cheese.

He was reportedly said to take digestive enzymes, vitamin C, and tablets of the desiccated liver as supplements.

Influences and Idols

Through the years that Gironda worked out at his gym, he inspired tens of thousands, if not millions, of people all over the world with his unconventional methods and famed demeanor.

He was skilled at preparing audiences for performances or, in the realm of Hollywood, impending movies.

His methods for nutrition and muscle isolation for the mind-muscle link are still widely practiced today and are the mainstays of many people’s training strategies. Vince has affected several generations of fitness enthusiasts.

What Vince Gironda Can Teach Us?

One thing we can take away from Gironda is that his approach to training and eating may be able to help us achieve our objective of being strong and healthy while yet retaining a good figure.

Not just diet and exercise, but also other topics, can be learned from Gironda. Dreams can become a reality by adopting his diligent attitude and rigid approach to training and life.

He has demonstrated to everyone that aspirations are attainable and a better life can be established with the correct amount of hard work and patience, regardless of how unconventional or controversial some may have thought he was.

“Remember that nutrition is 90% and exercise is 10%” – Vince Gironda