A Five Week Vince Gironda Style Bodybuilding Plan

 I’m a weird dude. I occasionally like to try something that was done 50 years or more ago. For example, growing and eating heirloom vegetables. Fishing with old equipment or trying a not often used exercise routine.

As such, I’ve tried some golden age bodybuilding routines and obtained some new soreness and hopefully new growth.

Here’s my latest idea. Marry Vince Gironda’s set and rep schemes to my Hammer Strength machine workouts.

The rules are as follows.

1.    Adhere as closely as possible to a full body split.

2.    One exercise per muscle group.

3.    Short rest periods.  15 – 60 seconds

4.    Feel free to change all of this.

Week 1 – Do 10x10 for each muscle group. That’s 10 set of 10 reps. I would say start with 50% for your normal 10 rep max (10RM)

Week 2 - Do 8x8 with 60% of 10RM

Week 3 – Do 6x6 with 70% of 10RM

Week 4 – Do 10-8-6-15 reps

                   10 reps of 50% of a 6RM

                    8 reps of 75% of a 6RM

                    6 reps of 100% of a 6RM

                   15 reps of 35% of a 6RM

Week 5 – Do 15x4 – 15 sets of 4 reps pyramiding up and down the stack

Week 6 – Rest or deload and take selfies of the gains!

References:
T Nation: The Gironda System by Christian Thibaudeau | 06/08/06 

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Are you still doing 3x10 or 3x12 rep set schemes? Try these.

Warm up with 25 percent of your 1 rep max or less - 5 or 10 repetitions



Then try rotating other schemes. Lower rep heavier weight schemes require 2 minutes or more rest between sets.



Sets x Reps

2x12

5x5

5x6

5x2

4x10

4x12

10x3

10x10

12x2

8x2

7x5

7x3

6x6

8x8

15x4

1x100

Or these rep schemes.

5 4 3 2 1

4 8 12 16

10 8 6 4 2

10 10 8 6 6

8 6 4 5

8 6 4 2 20

10 8 5 15

12 8 8 15

12 10 8 20

12 12 10 8 8

15 12 10 8

15 12 10 8 6


20 15 10 5

20 15 12 8 5

20 15 12 10 8 6 4

20 20 15 12 10 8

30 20 10

50 30 20



Or maybe a program like:

Wendler 5-3-1

Scheett Shock System - 4-8-12-16-set Following a warmup, perform 4 reps, rest 2 min; perform 8 reps, rest 1.5 min; perform 12 reps, rest 1 min; then 16 reps. 

Tri-Set 5 10 20
Bent-over barbell row      5
Pulldown                          10
Straight-arm pulldown     20

You can rotate weekly or follow a plan for 4 to 8 weeks then switch it up. Increase weight slowly if on a pyramid scheme. Say 2.5 to 5 pounds per set or even per session or week. Time in the training is more important than fast gains. Fast increases in weight equals the higher potential for injury.



Think years. For the natural bodybuilder 1 to 2 pounds gain of solid muscle per year is awesome.

Table 1. Sample protocol of Undulating Periodization in a 16-week mesocycle (Kraemer & Fleck, 2007)

The protocol uses a 6-day rotation
Monday 4 sets of 12 to 15RM	Monday 4 or 5 sets of 1 to 3RM
Wednesday 4 sets of 8 to 10RM	Wednesday Power day
Friday 3 or 4 sets of 4 to 6RM	Friday 2 sets of 12 to 15RM
Active rest For 2 to 3 weeks after the 16-week mesocycle is completed

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References

Baker, D., Wilson, G., & Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research, 8, 235-242. [ Links ]Dolezal, B.A., & Potteiger J.A. (1998). Concurrent resistance and endurance training influence basal metabolic rate (BMR) in non-dieting individuals. Journal of Applied Physiology, 85, 695-700.
Fees, M., Decker, L., & Snyder-Mackler, M.J. (1998). Upper extremity weight-training modifications for the injures athlete: a clinical perspective. American Journal of Sports Medicine, 26, 732-742.
Fleck, S.J. (1999). Periodized strength training: A critical review. Journal of Strength and Condition Research, 13, 82-89.
Kraemer, W.J. (1997). A series of studies - The physiological basis for strength training in American football: Fact over philosophy. Journal of Strength and Conditioning Research, 11, 131-142.
Kraemer, W.J., & Fleck, S. (2007). Optimizing strength training. Champaign, IL: Human Kinetics.
Marx, J.O., Ratamess, N.A., Nindl, B.C, Gotshalk, L.A., Volek, J.S., Dohi, K., et al. (2001). The effects of single-set vs. periodized multiple-set resistance training on muscular performance and hormonal concentrations in women. Medicine and Science in Sports and Exercise, 33, 635-643.
O'Bryant, H.S., Byrd, R., & Stone, M.H. (1988). Cycle ergometer performance and maximum leg and hip strength adaptations to two different methods of weight-training. Journal of Applied Sport Science Research, 2, 27-30.
Poliquin, C. (1988). Five ways to increase the effectiveness of your strength training program. National Strength and Conditioning Association Journal, 10(3), 34-39.
Rhea, M., & Alderman, B. (2004). A meta-analysis of periodized versus nonperiodized strength and power training programs. Research Quaterly for Exercise and Sports, 75, 413-422.
Rhea, M.R., Ball, S.D., Phillips, W.T., & Burkett, L.N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250-255.
Tan, B. (1999). Manipulating resistance training program variables to optimize maximum strength in men: A review. Journal of Strength and Conditioning Research, 13, 289-304.