Friday, March 22, 2013

Sample Iron Guru Vince Gironda 10X10 2-Day Workout

Vince Gironda was known for many workout schemes; 10 x 10, 8 x 8, 6 x 6, 10-8-6-15, 15 x 4 and bicep 21s are a few. Below is a sample of a Gironda style two-day split for GVT.

Here it is the brutal 10x10 Vince Gironda German Volume Training (GVT) Split. Start with no more than 60% of your 1RM and don’t go to failure. If you are struggling at any rep, stop and move to the next exercise.  Rest between 60 to 90 seconds between sets.


Day 1


Dumbbell Squats


Bench Press


Incline Curls


Day 2 Rest


Day 3


Bent-Over Rows


Lateral Raises


Tricep Pressdowns


Day 4 Rest

Repeat Cycle

Vince Gironda Quote from Vince Gironda’s Inside Tips for Better Gains By Bob Green (From MuscleMag, May 1983)
 
"I’ve seen what the FDA did to certain B vitamins in the ‘50s. Politics! Had nothing to do with nutrition. I wonder: are the medical people asking, ‘Can I prescribe it? If not…, to hell with it!"
 Sources:
ACHTUNG, BABY! Fitzgerald, Rob Joe Weider's Muscle & Fitness, Jun2010, Vol. 71 Issue 6, p158-168, 10p

OLD-SCHOOL SIZE. Scheett, Tim. Stoppani, Jim. Joe Weider's Muscle & Fitness, Mar2004, Vol. 65 Issue 3, p144-148, 5p, 4 Black and White Photographs, 4 Charts

See also:
Vince Gironda's 10-8-6-15

Orchic: Old School Test Booster







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