W-Press

[Gironda Press]

I was scanning through a old Ironman Magazine and came across this one.. It works very well and my delts are really taxed from it.. Another Gironda exercise you rarely see anymore, a excellent side delt exercise and carves seperation between the individual delt head because of the peak contraction effect you get when your at the top..

Hold two DB moderetly heavy at shoulder level with your elbows flared WIDE and pulled in line with your shoulders. Your palms face your ears not forward. When you look in the mirror your arms and db should form a W-hence the name.

Raise db in two wide smooth arcs until they meet, clanging overhead. You do not press the db straight up as much as you raise them in a semi-circle flye motion. Start with a weight you normally use for laterals until you get used to the exercise.

**** Always maintain some bend in elbows throughout the set even at ther top. Tense and squeeze hard a the top of the movement hold for a count of three. Lower tension and repeat..


Vince Gironda and his original training always amazes me

[Tim Wescott]

I remeber that article and I have done them years ago.They are a good one.I love all the innovative stuff Vince came out with as far as training went.He could bring up a weak bodypart in no time flat.Today everybody just up`s the dosage,and forgets how to train to improve weaknesses.Vince came out with ,crunches,Scott curls,drag curls,spider curls,laterals ,where you tip the front of the dumbell,V-Bar dips,benches to neck,and a virtual ton of exercises and diet methods. He was way ahead of his time. www.ironguru.com

[Vandamme]

Hey Tim I have a few small books of Vinces material which I enjoy where can you find the majority of his works and for a good price. I know Ironman did have a address and location for him back in the earl 90's but whats available now....?

Thanks for the site good stuff......

[Tim Wescott]

Vandamme, I think I recall seeing somewhere on the web where you could still get Vince`s courses.I`ll try to find out for you.

[Tim Wescott]

OK, I knew I had it somewhere.I don`t know how current this is but you could give it a shot.

Note: Vince passed away in 1997. If you want to learn more about Vince and his unique training methods, I recommend all of his training courses and his full-length book, "Unleashing the Wild Physique." You can purchase these hard-to-find collector's items at very reasonable prices from Ron Kosloff, a long time friend and student of Vince's. Ron has the exclusive rights to Vince's courses and you can reach him in Michigan at [phone]

Here`s a message board devoted to Vince:
vincegironda.com

I also have some articles about and by Vince in the "Articles and Links" section of this board. I hope this helps you out.

[Vandamme]

Thanks for the help Tim, I will definetly use the info you provided, I believe information is also key and you can never have enough.....