I have even changed it around also 1 x muscle group per day, 4 to 5 x ecercises 10, 8, 6, 15 - break up everything into one week Chest and Tris - Mon Back and Biceps- Tues Rest - Wed/Cardio Shoulders and Tris - Thurs Legs - Fri Rest -Sat/Cardio Rest - Sun.....
This is good I’ve done this I thought it was mine apart from my 15 was 20 Golden era rules your vids are the best bro all the best from England 🏴 Your a fountain of knowledge and your channel is my favourite I always have my protein ready to eat waiting or your amazing content tbh I can’t believe it is free
Bookworm, I'd recommend that all your viewers support your work by visiting your website to see all the great articles and literature you offer from an important Era in muscle history !
After hearing your thorough breakdown of the 10-8-6-15 , it makes major sense in how one can achieve solid results and/or breaking a plateau . This is one program i've seen only in passing, but have yet to dive into myself. (Vince has a laundry list of programs - can only do so many at one time haha). Another vid that everyone should watch for fine tuning their routines.
Very similar to the body for life workout. Which was 12,12,10,8,6,12,12 with the 6 rep set being the only to failure set. One of the best routines I ever used, I may have to try the original version!
Vince Gironda trained the great Larry scott back in the 70's I followed his arm routine training for My Europe short class win in 1971 in the Mr Europe contest in France 6 months on the diet ! Paul Grant from Wales winning the Tall class Roy Duval winning the medium class and Bertil Fox winning the junior ! my arm routine which is the exact copy that Larry used. scott curls 6 sets10 close grip 6 sets 10 medium grip 6 sets wide grip total 18 sets superset with triceps 3 exercises 18 sets 3 times per week the only steroids available at this time were tablets stanazol and dianabol I used dianabol 50 mg per day I am 5ft 6' and weighed 175 lb at this time I competed first at the NABBA Britain aged 23 that year placing 6th in 1971 then the Europe win then 5th in my class at the Mr universe that was one of Arnolds many wins of the NABBA Universe. I carried on competing at the Britain final years 74,75,76, placing again 6th,5th.5th. My name is John Holt, 1977 I joined the ranks as a pro wrestler wrestling under the Name Johnny England from winning a Mr England contest. I will be 73 on the 4th of march I have no regrets iv'e had a great life I still use steroids 125mg enanthate every 10 days keeps me healthy and randy so no complaints !
This is awesome. I used to workout in Clancy Ross' Mr. America club in CA and he advocated for similar short, intense training sessions. I gave up my Arnold routine of 20 or 25 sets for chest and other body parts and I really started to grow. It's interesting how if you train for shorter periods how much harder you work.
I learned that Gironda met Jones; interesting that he agreed with many of his ideas if so, as I consider those 2 the prime exercise philosophers of our generations. It would’ve been very interesting to have them meet in front of an audience to discuss various concepts, recorded for posterity.
I actually knew Reg Park and would greet him everytime our paths crossed at Morningside Gym Johannesburg I am hyper blessed to have known the Greatest bodybuilder ever!
I like this rep scheme though you can alter it to 12,10,8,15 or 15,12,10,20 ti hit the higher rep parts or for more definition/separation/growth and for the slower twitch muscles, works great with short rest periods, and can do partials at the end of each set of the last backoff set.
I tried a 10x10 volume workout but i wasnt a fan of how half of the sets feel wasted to get to the intensity of the last few. Whereas i like how this combines elements of both strength training and you get that hypertrophy pump set at the end. Great for general fitness imo. But i dont go below my starting weight for the last set.
I do 1 exercise per body part ( not all on same day) 50,40,30,20,10 , first two sets basically warm up, 30 is usually the hardest, 20, 10, have the heaviest weight.
@@jimperry4420 , yes l picked it up from him, he has phenomenal results, I’m too old to do my vintage York and weider courses anymore, so l thought I’d give the old light weight high rep thing a try. Man, the next day, you really know what body part you worked out that’s for sure. Lol. It’s hard giving up doing the heavy compound movements because we’ve been spoon fed it for decades but it’s just not worth the injury risks when you’re pushing 60.
@@jimperry4420 , you have to decide the definition of results, l have all my old lifts recorded, I used to do strict barbell curls in my youth with 155lbs, I’ll never see that again, but it takes so long to recover from an injury after 50, that this new path is the best option for me. There are many TH-cam channels featuring guys in their 40-60’s that are still jacked, but they also competed most of their lives. The expectations of average 40-60 joe watching those training videos needs to be watered down. I’m lucky if l put on ounces of muscle any more let alone pounds, but I’m happy to be healthy.
More good stuff from this channel. This routine is pretty much just standard pyramid training with a light, back off set at the end. I train almost exclusively pyramid style and from time to time I'll throw in a high rep back off set after my 3 heavier sets. Pumps are solid
given the intensity and poundage of a 6rep max i would probably do it 2xweekly..MOn and thurd imo with that volume you need time to recover between each workouts.
The 50% and 75% would almost make sense if they were based on 1RM poundages; based in 6RM poundages, they seem very low. Are we sure all weights based off of 6RM weight???
Question for you sir. So.. Are one supposed to do this 10, 8, 6, 15 workout for each body parts let say upper body 3 times a week? Which menas that you will be lifting heave 3 times a week.. or lets say 3 sets per muscle in a week? Thanks for sharing
I've actually tried something similar on my own. My body must be to body must be to beat up. Damn near tore my bicep trying to do multiple high intensity workouts per body part a week. I still do pretty well with doing hit once a week and generally stay at around 190-200 at 5"10. Was he just doing on exercise per body part each session or something. I was hitting 2 or 3 different ones depending on muscle.
Plugging in his percentages into my own weights used for bench would essentially be counting my own ramping warm-ups as the first 2 sets, and only doing 1 heavy set of 6, plus an almost pathetically light pump set afterward? Seems light on volume, really.
I didn't care for this routine. My body did not respond to it and the last set of 15 reps bored me to tears. I trained using Mentzer's Heavy Duty Training routine. The 10-8-6-15 routine does not come close to Heavy Duty.
@@mdd1963I had Mentzer's training pamphlets. This is not how he trained. Two warm up sets with a modest weight for 3 reps. Then a heavy set of 6 reps + forced reps. Drop 10% for a second set until positive failure. 1X week add negative resistance training after positive failure. Mentzer was not the only bodybuilder to use 6 reps. Gironda's best routine and the one he found most success with was with his 6 sets of 6 reps routine. Mentzer did not corner the market with 6 rep training.
I use this routine for about 2 months now, but have to say that the % of 6 reps amx are too light (50% of 6 reps max for 10 reps = no intensity at all. I use more like 80% to be efficient). Anyway, here is the question ; in your store, you have many of gironda 10-8-6-15 version .. so if I want to buy one, how can I do a choice ? can you give more detail about the differences ? Thank you and cheers from Bern :-)
This approach has been around since World War II (pyramiding combining rep schemes, hitting different Fiber types for sarcoplasmic hypertrophy (increasing fluid volume within the cell) and myofibril development (thickening of sarcomere-the cell wall). Vince revolutionized the idea of aiming for maximum muscle contraction, body positioning to ensure optimal exercise mechanics, the elimination of momentum and truly distinguishing between bodybuilding/sculpting through hitting specific fibers within a muscle group to gain maximum development and aesthetics by training all aspects of a muscle giving it a round, 3-D look ( creating an illusion through accentuating certain aspects of the physique such as the side delts, the upper and outer pecs, the lower biceps, lower quads, forearms, avoiding overdeveloped lower pecs, front delts, glutes and a thick blocky waist. This routine is actually a big departure from what he’s good at.
The 10 8 6 15 routine is my favorite of all Vince's programs. If I layoff for any reason this is what I come back with. 45 seconds rest, no ego.
Awesome
Use this routine all the time, its brilliant.....has made me massive, my body has responded nicely to this
Awesome
I have even changed it around also
1 x muscle group per day, 4 to 5 x ecercises
10, 8, 6, 15 - break up everything into one week
Chest and Tris - Mon
Back and Biceps- Tues
Rest - Wed/Cardio
Shoulders and Tris - Thurs
Legs - Fri
Rest -Sat/Cardio
Rest - Sun.....
Agree Nate great routine
"Train Don't Strain" Love that. Doug Hepburn used something very similar with his 8x2 strength building routine!
This is good I’ve done this I thought it was mine apart from my 15 was 20
Golden era rules your vids are the best bro all the best from England 🏴
Your a fountain of knowledge and your channel is my favourite I always have my protein ready to eat waiting or your amazing content tbh
I can’t believe it is free
Thank you mate, that comment made my day
It works. I like a few more sets at 6/5 rep. Then a Pumper !
Approved by Grandpa Charlie everyone!
Bookworm, I'd recommend that all your viewers support your work by visiting your website to see all the great articles and literature you offer from an important Era in muscle history !
@@LiftingwithGrandpaCharlie thanks mate
Very underated and unknown schemes from the IronGuru once again! Thanks for posting keep up the great content!👏🏾
Youre welcome
This style of rep ranges came naturally to me. I think it might be very intuitive. Fantastic for pumps.
Surely...that last set
After hearing your thorough breakdown of the 10-8-6-15 , it makes major sense in how one can achieve solid results and/or breaking a plateau .
This is one program i've seen only in passing, but have yet to dive into myself.
(Vince has a laundry list of programs - can only do so many at one time haha).
Another vid that everyone should watch for fine tuning their routines.
Very similar to the body for life workout.
Which was 12,12,10,8,6,12,12 with the 6 rep set being the only to failure set.
One of the best routines I ever used, I may have to try the original version!
Vince Gironda trained the great Larry scott back in the 70's I followed his arm routine training for My Europe short class win in 1971 in the Mr Europe contest in France 6 months on the diet ! Paul Grant from Wales winning the Tall class Roy Duval winning the medium class and Bertil Fox winning the junior ! my arm routine which is the exact copy that Larry used. scott curls 6 sets10 close grip 6 sets 10 medium grip 6 sets wide grip total 18 sets superset with triceps 3 exercises 18 sets 3 times per week the only steroids available at this time were tablets stanazol and dianabol I used dianabol 50 mg per day I am 5ft 6' and weighed 175 lb at this time I competed first at the NABBA Britain aged 23 that year placing 6th in 1971 then the Europe win then 5th in my class at the Mr universe that was one of Arnolds many wins of the NABBA Universe. I carried on competing at the Britain final years 74,75,76, placing again 6th,5th.5th. My name is John Holt, 1977 I joined the ranks as a pro wrestler wrestling under the Name Johnny England from winning a Mr England contest. I will be 73 on the 4th of march I have no regrets iv'e had a great life I still use steroids 125mg enanthate every 10 days keeps me healthy and randy so no complaints !
This is awesome. I used to workout in Clancy Ross' Mr. America club in CA and he advocated for similar short, intense training sessions. I gave up my Arnold routine of 20 or 25 sets for chest and other body parts and I really started to grow. It's interesting how if you train for shorter periods how much harder you work.
Love the channel man, you provide a lot of info, it's hard to look something up if you don't even know it exists
Thats why I bring it to everyone
Love the Gironda videos!
Excellent analysis. Thank you
Thank you for all the brilliant content, I've learnt so much from watching 👍
Thanks man
Vince was a little crazy, but that dude knew just about everything there was to know about bodybuilding.
Thats why he was the Iron Guru
This routine is based on viscosity of the blood...much of Vince theories are taken from the DeLorme Watkins books!!
I learned that Gironda met Jones; interesting that he agreed with many of his ideas if so, as I consider those 2 the prime exercise philosophers of our generations. It would’ve been very interesting to have them meet in front of an audience to discuss various concepts, recorded for posterity.
I do something similar. I do 12-10-8-20 reps on certain body parts. I do this for smaller muscles and legs. Then the bigger ones is the original way.
Thank you for being a shining example of what someone with special needs can achieve! Good for you, Daniel!!
Well,.I know the new workout method I'm starting Monday!
Good luck!
I actually knew Reg Park and would greet him everytime our paths crossed at Morningside Gym Johannesburg
I am hyper blessed to have known the Greatest bodybuilder ever!
Good work
Thanks
I like this rep scheme though you can alter it to 12,10,8,15 or 15,12,10,20 ti hit the higher rep parts or for more definition/separation/growth and for the slower twitch muscles, works great with short rest periods, and can do partials at the end of each set of the last backoff set.
Great video thanks for your time and help 😊
no fancy supplements, steroids or machines and those guys looked so much better and healthier than the modern bodybuilding beef cattles 👍
Truth
That insulin gut is a disgrace to bodybuilding.
@@FelixMangrove bubble building...it aint bodybuilding anymore
to be fair, they were using gear back then, just smaller amounts of it and not as many compounds.
@@nickeyfynn3270 for sure they did but they took just something to form the body and nothing to destroy their physiques like insulin/HGH aso..
I tried a 10x10 volume workout but i wasnt a fan of how half of the sets feel wasted to get to the intensity of the last few. Whereas i like how this combines elements of both strength training and you get that hypertrophy pump set at the end. Great for general fitness imo. But i dont go below my starting weight for the last set.
Hard to see how that last set (35% of 6 RM?) is not way too light, unless it was done 5 seconds after the 6 rep max…
Remember 8x8 reps from vince
essentially two warm-ups building towards a 6-rep max, followed by a back-off set.
Seems insufficient, truthfully; first 2 sets just super light and medium warmup sets.
Whens the interview with Mr. Eder gonna be ready??
Similar to the Weider flush method.
No hamstring exercise?
¿Còmo puedo enterarme de la rutina de Vince en español?
Can you suggest a dumbbell exercise for lats that would have had Vince's approval?
High bench db row
pullover
Vince used DB exercises only for upper back. For lats, he suggested cable exercise and gironda chins
I do 1 exercise per body part ( not all on same day) 50,40,30,20,10 , first two sets basically warm up, 30 is usually the hardest, 20, 10, have the heaviest weight.
Interesting
Isn’t that how Brignole trains?
@@jimperry4420 , yes l picked it up from him, he has phenomenal results, I’m too old to do my vintage York and weider courses anymore, so l thought I’d give the old light weight high rep thing a try. Man, the next day, you really know what body part you worked out that’s for sure. Lol. It’s hard giving up doing the heavy compound movements because we’ve been spoon fed it for decades but it’s just not worth the injury risks when you’re pushing 60.
@@cheriemaceachern9746 I hear ya. I tried it once and moved on. Are you getting good results?
@@jimperry4420 , you have to decide the definition of results, l have all my old lifts recorded, I used to do strict barbell curls in my youth with 155lbs, I’ll never see that again, but it takes so long to recover from an injury after 50, that this new path is the best option for me. There are many TH-cam channels featuring guys in their 40-60’s that are still jacked, but they also competed most of their lives. The expectations of average 40-60 joe watching those training videos needs to be watered down. I’m lucky if l put on ounces of muscle any more let alone pounds, but I’m happy to be healthy.
This set-rep scheme is the instinctive way of weight training for almost every novice.
Except this training routine doesn’t give enough time for recovery. Natural weight training demands more muscle recovery time
Till this day Larry Scott, Lou Ferrigno, Bill Pearl, Marv Eder and Steve Reeves had the best biceps ever
More good stuff from this channel. This routine is pretty much just standard pyramid training with a light, back off set at the end. I train almost exclusively pyramid style and from time to time I'll throw in a high rep back off set after my 3 heavier sets. Pumps are solid
is the tue/fri a typo, shouldnt it be m/w/f upper and tue/thur..lower?
Would it be ok to perform the routine 3 times a week as a fullbody workout when you are not an advanced trainee? Thanks.
given the intensity and poundage of a 6rep max i would probably do it 2xweekly..MOn and thurd imo with that volume you need time to recover between each workouts.
When should we change routines, according to vince
what about hamstrings? Vince Gironda leg curls?
The 50% and 75% would almost make sense if they were based on 1RM poundages; based in 6RM poundages, they seem very low. Are we sure all weights based off of 6RM weight???
* already changed this to just using the 8 rep max weight twice…which gives , oddly enough, only a 6 rep max on the 3rd set.. :)
Question for you sir. So.. Are one supposed to do this 10, 8, 6, 15 workout for each body parts let say upper body 3 times a week? Which menas that you will be lifting heave 3 times a week.. or lets say 3 sets per muscle in a week?
Thanks for sharing
I've actually tried something similar on my own. My body must be to body must be to beat up. Damn near tore my bicep trying to do multiple high intensity workouts per body part a week. I still do pretty well with doing hit once a week and generally stay at around 190-200 at 5"10. Was he just doing on exercise per body part each session or something. I was hitting 2 or 3 different ones depending on muscle.
which girondas routine is indicated for who is start in the gym?
Checkout the Workout Bulletin on my website www.goldenerabookworm.com. That's his beginner routine
My two cents..if you are a newbie start out with one set only per body part.
Plugging in his percentages into my own weights used for bench would essentially be counting my own ramping warm-ups as the first 2 sets, and only doing 1 heavy set of 6, plus an almost pathetically light pump set afterward? Seems light on volume, really.
Hi can this be used in a full body workout thanks 💪
Did Vince not like training Hamstrings?
Who said: " muscles can't count"?
I didn't care for this routine. My body did not respond to it and the last set of 15 reps bored me to tears. I trained using Mentzer's Heavy Duty Training routine. The 10-8-6-15 routine does not come close to Heavy Duty.
The heavy set of 6 sounds Mentzer-ish…
@@mdd1963I had Mentzer's training pamphlets. This is not how he trained. Two warm up sets with a modest weight for 3 reps. Then a heavy set of 6 reps + forced reps. Drop 10% for a second set until positive failure. 1X week add negative resistance training after positive failure.
Mentzer was not the only bodybuilder to use 6 reps. Gironda's best routine and the one he found most success with was with his 6 sets of 6 reps routine. Mentzer did not corner the market with 6 rep training.
I use this routine for about 2 months now, but have to say that the % of 6 reps amx are too light (50% of 6 reps max for 10 reps = no intensity at all. I use more like 80% to be efficient).
Anyway, here is the question ; in your store, you have many of gironda 10-8-6-15 version .. so if I want to buy one, how can I do a choice ? can you give more detail about the differences ?
Thank you and cheers from Bern :-)
I agree the first 2 sets are quite light; in fact, so is the last set, so much do that I simply used the weight from the first warm up set again.
Just make a video showing you doing all of the excercises. Just a video of text is useless
How long this routine?? 1months only??
As long as it makes gains
Thank..good for me too..
1st view!
Thanks
Jesus, why does it have to be complicated just workout go heavy once a week and eat sleep repeat.
these people were chasing greatness, they didn't wanna settle to be average lifters like you
@@alhassanetoure3088 you consider yourself a champion lifter?
@@alhassanetoure3088 if so I have a supplement to sell you
It doesn't. This is a video on this particular topic
What does Jesus have to do with it?
This approach has been around since World War II (pyramiding combining rep schemes, hitting different Fiber types for sarcoplasmic hypertrophy (increasing fluid volume within the cell) and myofibril development (thickening of sarcomere-the cell wall).
Vince revolutionized the idea of aiming for maximum muscle contraction, body positioning to ensure optimal exercise mechanics, the elimination of momentum and truly distinguishing between bodybuilding/sculpting through hitting specific fibers within a muscle group to gain maximum development and aesthetics by training all aspects of a muscle giving it a round, 3-D look ( creating an illusion through accentuating certain aspects of the physique such as the side delts, the upper and outer pecs, the lower biceps, lower quads, forearms, avoiding overdeveloped lower pecs, front delts, glutes and a thick blocky waist.
This routine is actually a big departure from what he’s good at.