| Detail February 1, 2007
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You can use the
10-8-6-15 system with almost any exercise, including dumbbell curls.
(photo April 2006 by Doug Schneider) |
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Gironda's 10-8-6-15
People often ask me for a new routine to add variety to
their training programs and, almost always, the first one that first comes to mind is what
the late, great Vince Gironda
called "10-6-8-15." It’s a fast and effective training routine designed to
improve muscle size and shape. In fact, Gironda had a course that he wrote and sold in
booklet form called 10-8-6-15 – it not only described the sets and reps
involved in the routine but included certain exercises to go with it as well. Below,
I’ll describe how he prescribed the sets and reps, which might allow you to
incorporate the 10-8-6-15 method into your own workout routine.
Gironda’s mantra was also that less is more, and he
believed workouts should be done in the shortest possible time. In fact, he was the first
to propose that workouts should last no longer than 45 minutes. This sets the stage for
10-8-6-15, which is a brief routine. It involves choosing just one exercise per bodypart
and doing just four sets. On the first set you do 10 reps, on the second set 8 reps, on
the third set 6 reps, and, not surprisingly, on the last set you do 15 reps. The key comes
with picking the right weight to use for each set and working through the four sets with
sufficient intensity.
Gironda, of course, was quite methodical and specific about
the weights to use. For this exercise, the weights are based on what is used during the third
set, which is the one done for 6 reps. So before you start, you need to know how much
you can lift for a certain exercise for 6 very hard reps. That weight is considered to be
100%. However, this will create a bit of a problem for some, because it takes some
foresight to know how much you’d use for the third set. As a result, for most people
it takes a workout or two to get the weights exactly right.
Once you know your maximum for 6 reps, you’re ready to
figure out the rest. For the first set (the one done for 10 reps), you use 50% of that
weight. For the second set (8 reps), you use 75% of the weight. Obviously, these first two
sets are nowhere near failure, and many will consider them warm-up sets. For the third set
you use the maximum weight – this is the set that’s really going to work your
muscles. Finally, for the last set (15 reps), you use 35% of the weight. Those final 15
reps are to be done with a smooth, pumping motion to flush the muscle with blood. The
amount of time between sets is simply the time it takes to change the weight and catch
your breath, so you’ll do the four sets quite quickly.
For example, let’s say that you can do a certain
exercise, such dumbbell curls, with 20 pounds for 6 reps. The sets and reps for 10-8-6-15
would be like this:
- Set 1: 10 pounds (50%) for 10 reps
- Set 2: 15 pounds (75%) for 8 reps
- Set 3: 20 pounds (100%) for 6 reps
- Set 4: 7 pounds (35%) for 15 reps
As I mentioned, only one set approaches failure. But please
note that I said approaches failure. Gironda felt that training to true failure was
a recipe for disaster. He believed that pushing the body beyond what it’s capable of
on its own taxes the nervous system too much and impedes recovery. Furthermore, going to
failure and beyond also increases the chance of injury.
So why does this routine work? A couple reasons have been
cited. First, both the reps and weights change, which keeps the muscles guessing –
some people call this "muscle confusion." Second, some have theorized that
varying the reps and sets not only keeps the muscles guessing, but the entire body
guessing too, and the body’s response to that kind of stress results in an increase
of natural growth hormone levels. An increase in natural growth hormone levels not only
builds new muscle tissue; it reduces body fat as well.
The 10-8-6-15 is certainly not a new routine – Gironda
promoted it decades ago – but it’s certainly a good one that has stood the test
of time. Furthermore, it’s a fast, efficient way to train, and although it’s not
a program I use for long periods of time, I find that it’s an effective way to change
a workout routine and stimulate new muscle growth.
...Doug Schneider
das@seriousaboutfitness.com
Note: All of Vince Gironda’s courses, including 10-8-6-15,
are still available through Ron Kosloff of NSP/Research Nutrition. Ron can be contacted at
his office in Detroit, MI, USA, at 313-372-1807. As well, the "10-8-6-15"
routine is demonstrated on The Vince Gironda Exercises (and More!): Vol. 2, which
is available in our "Shop" section. |
