{"id":6857,"date":"2012-07-19T11:45:59","date_gmt":"2012-07-19T15:45:59","guid":{"rendered":"http:\/\/leehayward.com\/blog\/?p=6857"},"modified":"2012-07-19T11:46:56","modified_gmt":"2012-07-19T15:46:56","slug":"the-10-8-6-15-rep-workout","status":"publish","type":"post","link":"https:\/\/leehayward.com\/blog\/the-10-8-6-15-rep-workout\/","title":{"rendered":"The 10-8-6-15 Rep Workout"},"content":{"rendered":"

If you are looking to add some variety to your workouts and stimulate some new muscle growth, then you should give the 10-8-6-15 rep workout a try for yourself. This was a popular workout routine that Vince Gironda (aka the Iron Guru)<\/u><\/a> came up with back in the Golden Era of Bodybuilding, the “Pumping Iron”<\/em> days, back in the mid-1900’s in Venice California.<\/p>\n

He used this program to help people bust through training ruts and get out of plateaus. For each exercise you perform 4 sets with a rep scheme of 10-8-6-15 and rest 2 minutes between sets. This set and rep scheme gives you the best of both heavy weight low rep pyramid training, and higher rep lighter weight training all in one workout.<\/p>\n

Ideally, the weights you’ll use with these sets are as follows:<\/p>\n

Take your 6 rep max for a particular exercise and base your percentages off this weight for the different sets.<\/p>\n

For the 10 rep set, use 50% of your 6RM weight.<\/p>\n

For the 8 rep set use 75% of your 6RM weight.<\/p>\n

For the 6 rep set use 100% of your 6RM weight.<\/p>\n

Then you would finish off with using 35% of you 6RM for the 15 reps set.<\/p>\n


\nClick PLAY To See A Video Demo Of How This Workout Is Performed!<\/strong>
\n<\/param><\/param><\/param><\/object>
\nNote:<\/u> if you can’t watch the embedded video clip above,
\nyou can watch it right on my YouTube Channel by Clicking Here<\/u><\/a><\/i>
\n<\/center><\/p>\n

Now it may take you a couple workouts to experiment and adjust the weights accordingly. For example, in the video I under estimated my starting 10 rep starting weight and ended up using that same weight for my burn out set of 15 reps at the end. So next time I’ll have to go heavier with my starting set of 10 reps.<\/p>\n

You can perform this set and rep pattern with pretty much all your exercises to help stimulate new muscle growth. You’ll really experience a great pump, especially after you finish that last burn out set of 15 reps of each exercise.<\/p>\n

One important point I should mention here is that you should still do 1-2 lighter warm up sets first before starting your 10 rep working weight set. Always warm up properly before lifting regardless of what workout routine you are following.<\/p>\n

Give this workout a try for yourself and then leave me a comment below letting me know how it works for you.<\/p>\n

<\/p>\n

And if you want to get some more information about Vince Gironda and his old-school training methods, download a copy of the Vince Gironda Program at: www.VinceGirondaProgram.com<\/u><\/a><\/p>\n

This is an awesome book that’s jam packed with the actual workouts and diet plans that the bodybuilders of yesterday used to build their classic lean muscular physiques.
\n


\n\"Vince
\nClick Here To Get Your Copy!<\/u><\/a>
\n<\/center>
\nIf you are a true bodybuilding fan, then this book is a “Must Read”<\/strong> in my opinion.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

If you are looking to add some variety to your workouts and stimulate some new muscle growth, then you should give the 10-8-6-15 rep workout a try for yourself. This was a popular workout routine that Vince Gironda (aka the Iron Guru) came up with back in the Golden Era of Bodybuilding, the Pumping Iron days, back in the mid-1900\u2032s in Venice California<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,24,22,4],"tags":[],"class_list":["post-6857","post","type-post","status-publish","format-standard","hentry","category-tricep-workouts","category-workout-exercise-videos","category-workout-programs","category-workout-routines"],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p36tGh-1MB","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/6857","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/comments?post=6857"}],"version-history":[{"count":9,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/6857\/revisions"}],"predecessor-version":[{"id":6866,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/6857\/revisions\/6866"}],"wp:attachment":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/media?parent=6857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/categories?post=6857"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/tags?post=6857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}