Carl Weathers as "Apollo Creed"

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…

Post 10-8-6-15 Arm Day Pic

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…

Today’s exercise is called “Gironda Curls.”  Also known as the Gironda Perfect Curl.  You can perform these using either a barbell or dumbbells.  They’re named after legendary bodybuilding coach, Vince Gironda.  I throw these bad boys into my training once or twice a year.  When working any body part, variety is a good thing.  But variety without effectiveness is a waste of time.  When changing around exercises, make sure the exercise selection is done for the right reasons… variety AND effective exercise selection = smart and fun training. That’s a good recipe for success.

Vince Gironda

The Gironda Curl

Here’s a video of me performing Gironda Curls during a recent training session…

You can read the notes going across the bottom of the screen to get a few tips on how to keep the exercise safe and effective.

What I like about Gironda Curls

-Like I mentioned above, they provide good variety.

-It is a unique exercise because you are changing angles throughout the course of the set.  In the bottom portion your biceps are in a stretched position… kind of like an include curl.  In the top position your are leaning forward and this helps you get a good squeeze… kinda like a preacher curl.

-You don’t need a lot of weight to make this exercise difficult.  Sometimes it’s good to get in some quality exercises without ALWAYS loading up the bar and over-stressing your joints.

When you are working a muscle, quite often more weights = more effectiveness.  But like bodybuilders discovered years and years ago, sometimes it’s just as effective to lighten the load and get a good pump.

As I’ve mentioned previously, if you’re a newbie, don’t worry about this kind of stuff.  Just get stronger at the basic lifts (squats, deadlifts, chin-ups, push-ups, etc).

Ah, go find the squat rack. Oh, and a LARGE cheeseburger... you need it!

After you’ve put in a couple years adding weight to the bar, THEN you have “earned the right” to perform some of these more unique exercises that require you to lighten the load.

If you have any favorite “unique exercises,” what are they?

Until next time…