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Vince Gironda's 10-8-6-15 program I consider myself as an ectomorph, as I have always been tall and skinny. I can eat whatever I want whenever I want without gaining fat. I have not done the Gironda program that you mention, but I have done a variation of A Muscle Has Four Sides, Vince's Steel Workers Program, as well as 10x10, 8x8, and 5x5. I'm a big fan of Gironda training and think that you will find success with his 10-8-6-15 program.
Look for something that. Intermediate is simply defined as the point at which a lifter needs to be more thoughtful about their training. Your thread belongs in the daily thread:. It's not a community discussion thread. It's just a video of someone lifting. It's a form check.
It pertains to only you and not the larger community. It's a program analysis Your post belongs on the main board:. It's a meet/show report (all barbell sports including bb are welcome). It's a program review. It's a thread that pertains to community discussion. It's an interesting article or video (that is more than just someone lifting) Things is:. A place to ask intelligent questions after you have been unable to find the answers on your own.
A place to post interesting content about lifting strategies, training theory, and information that can better lifters as a whole. A gathering place for any and all iron pumpers, no matter your specialization. A place where mods WILL delete any post we feel is not a good fit, regardless of any sidebar or FAQ statements. A post doesn't have to violate a rule to suck, sometimes people get creative. A place where mods WILL ban people who are more trouble than they're worth, regardless of any sidebar or FAQ statements. A user doesn't have to violate a rule to suck, sometimes people get creative.
What isn't:. This is not a place for questions that can be answered via a quick google search. This is not a place for memes or rage comics or things that provide no value. This is not a place for you to post 'NSVs', 'I just did x!' Threads, or any threads where the only discussion to be had is congratulating the OP. There are lots of places to post those kinds of threads. This isn't one of them.
This is not a place for repetitive questions and critiques of routines that have been posted 100 other times. You are more than welcome to design your own program, just don't expect to get feed back on it from here unless it's interesting and serves a unique purpose. How to:. While I've seen this program recommended a few times, I didn't find a lot of feedback on it, so I wanted to add my experience with it for anyone that might be interested. Stats; 5'9' male start: 173-174 lbs Finish:179-181 Duration; 7.5 weeks. I ran this program this year from the middle of April to about the middle of June. Approximate 1 RM (lbs) estimation.
before starting this program: CGB: 240 OHP: 140 S: 340 DL: 400.These are what my training maxes for 5/3/1 had been based on at the time. Program Summary 8 sets of 8 repetitions each with only 30 seconds (or less) of rest in between each set. At the time of starting my training on this program, I could not find an exact source but the following link from had the most complete/descriptive collection of information regarding Vince's thoughts and comments on the 8x8 protocol that I could find (albeit all unsourced).
I later also found a free PDF by describing a different '8x8' template Vince had. recommended for him. The major difference is that in the latter, the 8 sets are actually 4 supersets (e.g., 4 bench/dip supersets with less than 30 seconds of rest between each superset) instead of 8 straight sets of a single exercise, which is what I performed.
Goals I started this program right after acquiring a lower back sprain, and the main goal was to work with something challenging that required high effort, while still using lighter weights so I didn't make my back issues worse. Also, my injury strategy is typically to eat as much as possible, and then a little more than that along with excessive rehab movements, so I was looking for something that would help keep my weight in check during this phase. Setting up the Program I didn't have a lot of guidance for this, but I aimed to find a workout that would work in my 1 hour morning time slot, and during the onset of this program I was spending the first 15-20 minutes on rehab work, so that left about 30-40 minutes give or take to get things done. With that in mind I decided on a 6-day PPL split with 2-3 compound movement exercises following the 8 x 8 scheme, then finished with a quick triple set or circuit of 3x10-25 for smaller accessories. I changed the exercises some on the fly, but below is a sample template from my log in week 6.