7 Muscle Building Tips From the Iron Guru

Written by Jason Ferruggia Topics: Training

arnold-schwarzenegger-vince-girondaThe Iron Guru, Vince Gironda was legend in the world of Physical Culture. Here are seven of his best tips.

1)    Get sufficient sleep each night. Growth can only take place after recuperation. Get plenty of rest.

2)    Build up enthusiasm for each workout. Going through the motions of training will not produce results. You would be better off not training.

3)    Cycle your training. Never do today what you can’t supersede tomorrow. Don’t perform more exercises or more intensity than necessary to maintain an upward growth pattern.

4)    Never continue your workout so you run out of steam before the end. Work your muscles and do not over work your nerves. Doing so will actually result in muscle loss.

5)    Take an occasional layoff. You can for a new plateau if the body is rested and willing. Make your layoffs planned and not a result of being lazy.

6)    Don’t forget about the importance of diet. Diet is the major factor for all bodybuilding success.

7)    Watch your stress level. Stress is one of the bodybuilder’s greatest enemies. Stress will alter your entire physical and mental state and cause progress to halt or even reverse.

As I’m sure you noticed there’s nothing on that list that you haven’t heard me say a million times before.

But if you’re like me you like and need regular reminders to stick with what works.  We can all get too caught up from time to time and lose sight of what really matters when it comes to producing results.

For years I was as guilty as anyone of never getting enough sleep. I also sometimes train for too many weeks in a row at high intensity without taking a deload week or a layoff.

That’s another huge mistake that can kill your progress.  I’ve  had to learn that one the hard way. As much as you may love to train hard you really do need to back off every 4-12 weeks (depending on your chronological age and training age and a few other factors) otherwise you will hit a plateau and start getting weaker and possibly injured.

And of course, stress will kill your progress on all fronts so we all need a daily reminder to cut it down, no matter what it takes.

Vince was ahead of his time and had so many ideas that were considered unique and novel back in the 60’s.

For more muscle building tips from the Iron Guru click HERE.

Keep it old school.

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7 Responses to 7 Muscle Building Tips From the Iron Guru

  1. Niko September 29, 2011 at 9:13 pm #

    How is it that 50 years down the track people are only starting to realise that guys like Vince had it right in the first place? As outlined in tip 5, I always take a full week off training after every 12 weeks. I find it replenishes my energy levels, and give any little niggling injuries I have time to recover. Whilst I am on a week off, I still eat clean as I want to fuel my bodies recovery week with the best nutrients possible.

  2. Bartekk October 1, 2011 at 9:10 am #

    I’m posting here for the first time, however I’m a big fan of the web and Jason’s work for a long time.

    I got a question about diet. More specifically, about MINIMALISM DIET and 3 meals/day. Due to my life/job requirements I’m only able to have 3 meals a day, but can make them as big as it is needed. Anyway, I can’t gain weight! I got quite fast metabolism but with good diet i can mass quite quickly (as I know from past experiences).

    Does anybody could provide sample 3 meals/day plan to provide around 4000 kcal /day? Or even more, I’m hoping to get an answer from someone successful with 3 meals/day strategy (maybe even from Jason). Thing is I can have breakfast, then is a quite long break and after that I’m having huge dinner, then train (using WS4SB template now) and get big post training meal.

    Any good ideas for mass gaining? (don’t take and don’t want protein or mass gaining supplements).


  3. Michael October 2, 2011 at 2:43 am #

    Huge fan of Vince and I think we can all apply his advice to our training.

  4. Craig L. October 4, 2011 at 10:20 pm #

    Tom Venuto is always talking about Vince Gironda and about how awesome of a natural bodybuilding specimen he was. I saw an old black and white video of Vince posing on Tom’s site and that dude was stacked! I have actually been meaning to do some more reading up on Vince’s training and nutrition strategies.

    Do you know of a good resource to get me started?

  5. Shauncorleone October 11, 2011 at 10:48 am #

    I’ve been reading some of Vince’s stuff and will probably be purchasing Unleashing the Wild Physique soon. One thing I’m curious about: Vince advocates for bodybuilders to eat up to 3 dozen fertilized hen eggs per day. What’s the difference nutrient-wise between fertilized and your typical store-bought cage free organic egg, which is unfertilized?

    • Paul August 31, 2012 at 7:52 am #

      maybe…Fertilized eggs contain follistatin, which reduces Myostatin (which is a muscle growth inhibitor),
      google Myostatin and also Follistatin for more info,
      and you decide for yourself if this might be the reason.

  6. Extreme-Exercises.com October 25, 2011 at 2:50 am #

    Just a note on the sleep thing: I’m about to read Timothy Ferriss’ Four Hour Body book and he talks about it being even more effective for people to sleep in small doses over a period of 24 hours. His reasoning is through research and case studies. Have you heard of this? I haven’t read the book yet so I will have to let you know what I find.