Here’s a video of me performing Gironda Curls during a recent training session… I just finished my arm day, and let me tell you, it left me with a big arm pump… I ONLY modify if I think the tweaks are beneficial and done with a purpose. Results are still important to me, so I wouldn’t modify the “Iron Guru’s” program just to modify it. So, I don’t mind tweaking things a little bit even if it’s not exactly what Gironda would have done. 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.īesides the goals I mentioned above, it is also important for me to really enjoy my training. And finally I rested another 45 seconds and repeated this for a second round. I then rested 45 seconds and performed the pushdowns. Rest Intervals – 60 seconds between each exerciseī1) 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)Īfter performing the farmer walks, I went right into the hammer curls. (NOTE: I usually train 4 days per week, so on some weeks, one of the above gets hit twice in the same week)Ī2) Close-Grip Bench Press with Chains – 10-8-6-15 All while putting me in the best position possible to keep my body/joints healthy for a long time to come.īelow, I’ll touch on what my new program looks like…ĭay 3- Chest & Back Day (with some “direct” shoulder work sprinkled in there) 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. working up to a max triple in the back squat). 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. Most of the programs I perform nowadays involve starting out with my first couple sets a bit on the higher rep-range side. My main goal is to be lean, muscular, and injury free.
But the, “how much ya bench, bro?” mindset is not high on my priority list these days. Dont get me wrong, I don’t want to turn into a little Sally and become weak.
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).Īt this point in my training “career,” I really don’t care that much about my 1RM (Rep Max) on most exercises. Though he is no longer with us (he passed in 1997), his training methods still influence many.
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