If you are a true bodybuilding fan, then this book is a “Must Read” in my opinion. Give this workout a try for yourself and then leave me a comment below letting me know how it works for you.Īnd if you want to get some more information about Vince Gironda and his old-school training methods, download a copy of the Vince Gironda Program at: This is an awesome book that’s jam packed with the actual workouts and diet plans that the bodybuilders of yesterday used to build their classic lean muscular physiques. Always warm up properly before lifting regardless of what workout routine you are following. One important point I should mention here is that you should still do 1-2 lighter warm up sets first before starting your 10 rep working weight set. You’ll really experience a great pump, especially after you finish that last burn out set of 15 reps of each exercise. You can perform this set and rep pattern with pretty much all your exercises to help stimulate new muscle growth. So next time I’ll have to go heavier with my starting set of 10 reps. For example, in the video I under estimated my starting 10 rep starting weight and ended up using that same weight for my burn out set of 15 reps at the end. Now it may take you a couple workouts to experiment and adjust the weights accordingly. You can watch it right on my YouTube Channel by Clicking Here Note: if you can’t watch the embedded video clip above, Then you would finish off with using 35% of you 6RM for the 15 reps set.Ĭlick PLAY To See A Video Demo Of How This Workout Is Performed!
Take your 6 rep max for a particular exercise and base your percentages off this weight for the different sets.įor the 10 rep set, use 50% of your 6RM weight.įor the 8 rep set use 75% of your 6RM weight.įor the 6 rep set use 100% of your 6RM weight. Ideally, the weights you’ll use with these sets are as follows: This set and rep scheme gives you the best of both heavy weight low rep pyramid training, and higher rep lighter weight training all in one workout. For each exercise you perform 4 sets with a rep scheme of 10-8-6-15 and rest 2 minutes between sets. He used this program to help people bust through training ruts and get out of plateaus. This was a popular workout routine that Vince Gironda (aka the Iron Guru) came up with back in the Golden Era of Bodybuilding, the “Pumping Iron” days, back in the mid-1900’s in Venice California. If you are looking to add some variety to your workouts and stimulate some new muscle growth, then you should give the 10-8-6-15 rep workout a try for yourself.
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