Vince Gironda 10-8-6-15 Routine

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.

P.S. 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.

The fourth set is a flushing set to pump capillaries with blood and you do fifteen reps with about 35 percent of your maximum. O.K.?

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)


#1 tim revels 2010-01-03 06:31
I come back to this routine more often than any other training regimen. 10-8-6-15 is truly brilliant!

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