My Newest Training Block: Vince Gironda’s 10-8-6-15 System

Legendary bodybuilding coach, Vince Gironda helped develop many great physiques in his day.  He also helped a number of famous actors (Clint Eastwood, Denzel Washington, Cher, and Carl Weathers, to name a few) prepare for some of their big movie roles.

Though he is no longer with us (he passed in 1997), his training methods still influence many.  I just started a new training block, and Gironda’s 10-8-6-15 system is what I am currently using as the core for my set/rep scheme (1 set of 10, 1 set of 8, 1 set of 6, and finally 1 set of 15 reps).

At this point in my training “career,” I really don’t care that much about my 1RM (Rep Max) on most exercises.  Dont get me wrong, I don’t want to turn into a little Sally and become weak.  But the, “how much ya bench, bro?” mindset is not high on my priority list these days.  My main goal is to be lean, muscular, and injury free.  Most of the programs I perform nowadays involve starting out with my first couple sets a bit on the higher rep-range side.  That’s one reason this 10-8-6-15 set/rep scheme appeals to me… I’m working my way up to a heavier weight, rather than performing loads that are near my 1RM right off the bat (i.e. working up to a max triple in the back squat).

This allows me to keep (or build) size, and allows me to work in a low enough rep range to at least maintain my strength.  All while putting me in the best position possible to keep my body/joints healthy for a long time to come.

Below, I’ll touch on what my new program looks like…

Day 1 – Arm Day

Day 2 – Leg Day (and “core”)

Day 3- Chest & Back Day (with some “direct” shoulder work sprinkled in there)

(NOTE: I usually train 4 days per week, so on some weeks, one of the above gets hit twice in the same week)

Let’s take a look at my arm day…

A1) Barbell Curls – 10-8-6-15

A2) Close-Grip Bench Press with Chains – 10-8-6-15

Rest Intervals – 60 seconds between each exercise

B1) Farmer’s Walks – 2 x ALAP (As Long As Possible) (with the heaviest dumbbells at my gym while holding on to Lynx Grips – to make the dumbbell thicker)

B2) Hammer Curls – 2 x 8-10

B3) Tricep Band Pushdowns – 2 x 18-20

After performing the farmer walks, I went right into the hammer curls.  I then rested 45 seconds and performed the pushdowns.  And finally I rested another 45 seconds and repeated this for a second round.

Now, this probably isn’t exactly what Gironda would have programmed, but again, the Gironda 10-8-6-15 system is the core of my program for all 3 days.

Besides the goals I mentioned above, it is also important for me to really enjoy my training.  So, I don’t mind tweaking things a little bit even if it’s not exactly what Gironda would have done.  Results are still important to me, so I wouldn’t modify the “Iron Guru’s” program just to modify it.  I ONLY modify if I think the tweaks are beneficial and done with a purpose.

I just finished my arm day, and let me tell you, it left me with a big arm pump…

Is This System For You?

Would I use this for my clients that are looking to lose fat? No.

Would I use this for my clients that are newbies? No.

Would I use this for my clients that are looking to improve performance on the field/court? No.

Would I use this for my clients that have already put in years building a good base of strength that are looking to add size? Ding, ding, ding – yes!

I enjoy learning from many of my friends and colleagues in this field… including the ones that paved the way.  Thanks Vince G!

Have you ever tried any of the programs from the legends back in the day?  If not, do a little research a consider using some of their methods that have stood the test of time.  Remember though, only use it if it makes sense for YOU and YOUR goals…