Vince Gironda 10 8 6 15 Program
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- Feb 14, 2012 With this type of training do you do 4 sets with short breaks between sets (max 60 sec.). As a starting point for the session you use a weight you can do 6.
- I do not understand the scheme of sets and reps, especially the so-called 10-8-6 system.
I consider myself as an ectomorph, as I have always been tall and skinny. I can eat whatever I want whenever I want without gaining fat.
I need about 3000 kcal daily to gain a pound of muscle in two weeks. And that's about the maximum amount of (clean) food I can eat without throwing up.
I have trained two months with Starting Strenght, and gained a few pounds of weight (Most of it is water). I will continue this routine for as long as there's progress. Next, I want to try the hypertrophy workout, for better results in muscle mass developement. I found this pyramid training method, Vince Gironda's 10-8-6-15 program for hardgainers bodybuilding(dot)com/fun/ectomorphpyramidtraining.htm I want to give it a try, but I'm unsure about few things: - Weights are calculated from your 6 rep max weight.
Vince Gironda Workout Routines
How do you make a progress on this program? - Do I have to do warm-up sets?
I read a great deal of your articles in 'Iron Man' and 'Muscle Mag' and I believe your training programs. My only question is this: I do not understand the scheme of sets and reps, especially the so-called 10-8-6 system. Could you explain it to me? I also do not understand why you advocate 'no squatting' as I find these very beneficial. Thank you very much.
Vince Gironda Nutrition
I am 28 years old, 6', 195 lbs., and work as a N.Y.City fireman. My 10-8-6-15 routine calls for 10 reps with 60 percent of your maximum in the exercise performed for the number of reps required and 8 reps for the second set 75 percent of maximum, and 6 reps maximum for the third set.
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The fourth set is a flushing set to pump capillaries with blood and you do fifteen reps with about 35 percent of your maximum. I advocate NO squatting, but I do advocate leg work! (Hack slide or Sissy squats). I have seen too many physiques destroyed by Deep Knee Bends.
(Musclemag Vol 2 issue 1).