Gironda dips

msucurt · 04-28-2008, 09:21 PM

Quote:

Originally Posted by ReaperX

curt-

Do you have anymore of those illustrations for other exercises by Gironda ? I think his material is very original. I've been utilitzing the wide grip neck press for quite sometime now.

Here you go reaper....i found it.....hope this helps ya

**smeton_yea** · 04-28-2008, 11:48 PM

These are all in Vince G's e-book=)

**smeton_yea** · 04-28-2008, 11:49 PM

and many more

ReaperX · 04-29-2008, 07:31 AM

where can i get gironda's e-book ? Does it cost money ?

I started utilizing his techniques back in Dec '07 from the little that I read about. I'd pay for an e-book if I had to for the whole thing.

msucurt · 04-29-2008, 01:09 PM

oh yea baby!...Just to report. I did 2 sets of gironda dips yesterday with a 35lbs plate and im a little sore on the outsides of my pecs. Sweet....Not that this means anything, but i do know i am using my pecs and not my tri's at least.....

I am going to continue using these for a complete month and drop any pressing mvts, just to see what happens.

Remember though, i am doing fullbody, so i will be doing these 3x week. I am going to try and alter my rep range from day to day... (mon = 8 reps.....wed = 12 reps......fri = 8 reps)

**VolcomX311** · 04-29-2008, 01:18 PM

Quote:

Originally Posted by msucurt

oh yea baby!...Just to report. I did 2 sets of gironda dips yesterday with a 35lbs plate and im a little sore on the outsides of my pecs. Sweet....Not that this means anything, but i do know i am using my pecs and not my tri's at least.....

I am going to continue using these for a complete month and drop any pressing mvts, just to see what happens.

Remember though, i am doing fullbody, so i will be doing these 3x week. I am going to try and alter my rep range from day to day... (mon = 8 reps.....wed = 12 reps......fri = 8 reps)

Are you doing them knuckles in or knuckles out? I may try them tonight.

ReaperX · 04-29-2008, 01:29 PM

How does doing the gironda dips compare to doing decline ? I feel like decline hits still the center of my lower pec.

The only thing that I have found to hit that lower outer pec is gironda dips/decline cable crossovers.

I'm not a huge fan of cable crossovers. They yank my shoulder and they are a pretty wimpy exercise overall.

msucurt · 04-29-2008, 01:37 PM

Quote:

Originally Posted by VolcomX311

Are you doing them knuckles in or knuckles out? I may try them tonight.

I am currently doing them knuckles out. I am using a regular tricep dip station. I tried to put my knuckles in , but im telling ya, you better have some EXTREMELY STRONG wrists to be able to perform this grip IMO. Wow, it hurt. But im gonna keep trying a few reps every workout to see if i can get my wrists in shape.

msucurt · 04-29-2008, 01:39 PM

Quote:

Originally Posted by ReaperX

How does doing the gironda dips compare to doing decline ? I feel like decline hits still the center of my lower pec.

The only thing that I have found to hit that lower outer pec is gironda dips/decline cable crossovers.

I'm not a huge fan of cable crossovers. They yank my shoulder and they are a pretty wimpy exercise overall.

I dont know how they compare, but i have done both and i have NEVER been sore with declines. I was sore today after doing 35lb weighted Gironda dips. Im going to do 45lb gironda dips wednesday for 3 sets of 6reps and see whats up..

so far, i finally found something that hits my "outer, lower" pecs it seems

**VolcomX311** · 04-29-2008, 01:56 PM

Quote:

Originally Posted by msucurt

I am currently doing them knuckles out. I am using a regular tricep dip station. I tried to put my knuckles in , but im telling ya, you better have some EXTREMELY STRONG wrists to be able to perform this grip IMO. Wow, it hurt. But im gonna keep trying a few reps every workout to see if i can get my wrists in shape.

I hear ya. Our dip bar is oddly wide, so maybe I'll be able to pull it off knuckles in. I'll try both, thanks.

msucurt · 04-29-2008, 02:06 PM

Quote:

Originally Posted by VolcomX311

I hear ya. Our dip bar is oddly wide, so maybe I'll be able to pull it off knuckles in. I'll try both, thanks.

Beware man...they are a killer that way. I would just do the knuckles out first, get the feel of it....then progress to knuckles in. I read somewhere that the grip doesnt have that much of an impact on it. It just allows you to flare your elbows really wide, thus incorporating your chest more. When i did knuckles in, i was able to flare my elbows out just fine honestly.

Just sayin'

**VolcomX311** · 04-29-2008, 02:15 PM

Quote:

Originally Posted by msucurt

Beware man...they are a killer that way. I would just do the knuckles out first, get the feel of it....then progress to knuckles in. I read somewhere that the grip doesnt have that much of an impact on it. It just allows you to flare your elbows really wide, thus incorporating your chest more. When i did knuckles in, i was able to flare my elbows out just fine honestly.

Just sayin'

Alright, sounds good.

**VolcomX311** · 05-09-2008, 05:29 PM

I've been implementing the Gironda Dips. I noticed a SEVERE decrease in strength on the wide hammer presses after I do the Gironda's, so I'm assuming the Gironda Dips are taxing the region their intended to.

msucurt · 05-09-2008, 07:22 PM

Quote:

Originally Posted by VolcomX311

I've been implementing the Gironda Dips. I noticed a SEVERE decrease in strength on the wide hammer presses after I do the Gironda's, so I'm assuming the Gironda Dips are taxing the region their intended to.

good to hear actually