In 1976 I had the great privilege of working out with the renown trainer to the stars, Vince Gironda, at his famous Vince's Gym in Ventura CA. My father had competed against Vince in the Pro Mr. USA a few years back and took me there to meet his good friend. Like any 16 year old would be, I was in awe of all the pictures lining the walls of so many famous bodybuilders like Arnold Schwarzenegger and Lou Ferrigno as well as famous movie stars who trained there like Clint Eastwood, James Garner, and many more.
As Vince came out to meet me, I could not believe this man was 60 years old. His physique was amazing. He was lean and muscular and was very cordial and nice to me. Now that I am in my 60's and in shape, I realize the huge impact meeting him made on my life. I was just beginning to bull ride at the time and I wanted to bulk up and get stronger so my riding would improve. My dad asked Vince if he would take me through a workout, which he assured me was the best workout for bulking ever devised. At this time I had been training for about a year. He said I was a combination of an Ectomorph/Mesomorph which meant even though I was skinny I had a natural ability to carry muscle and stay lean.
The workout he put me on is the same one I have used for the past 44 years to break through training plateaus and it has never let me down. In fact, it was the same training I used during the off-season the year I earned my IFBB Pro Card.
Vince Gironda advocated the workout I am about to share with you and it has gotten very popular again under the name of German Volume Training. The theory is, by exposing the muscle fibers to such a high volume of work, they're forced to grow, or die trying.
It involves doing 10 sets of 10 reps on the same exercise in a super set model, while resting only about 60 seconds between each set. The weight used is about 50% of your 1 rep max, which will feel very light for the first few sets. But, as you go on and begin to fatigue, you will have to fight to get your full 10 reps on the later sets, and wish you started with a lighter weight.
Once you can actually complete 10 sets of 10 reps, you increase the weight at your next workout. Here is an example of the 3 days on and one day off split workout you can try.
Workout Day One: Chest/Back/Core
Superset: Main Exercise
Incline Bench Press 10 sets of 10 reps
Seated Lat Pulldowns 10 sets of 10 reps
(Rest exactly 1 minute between sets)
Superset: Supplemental exercise
Incline DB Flyes 4 sets of 10 reps
Seated Pully Rows 4 sets of 10 reps
(Rest exactly 1 min between sets)
Crunch and hanging leg raise for 10 sets of 10 reps
(Rest exactly 1 min between sets)
Workout Day Two: Shoulders/Biceps/Triceps
Superset: Main Exercise
Seated Shoulder Press 10 sets of 10 reps
DB Side Laterals 10 sets of 10 reps
(Rest exactly 1 min between sets)
Superset:
Seated Incline DB Curls 10 sets of 10 reps
Tricep Dips 10 sets of 10 reps
(Rest exactly 1 min between sets)
Day Three Workout: Thighs/Hamstrings/Calves
Superset: Main exercise
Seated Leg Press 10 sets of 10 reps
Lying Leg Curls 10 sets of 10 reps
(Rest exactly 1 min between sets)
Superset: Supplemental Exercises
Leg Extensions 4 sets of 10 reps
DB Stiff Leg Dead Lifts 4 sets of 4 reps
(Rest exactly 1 min between sets)
Day Four: REST
Workout Frequency Is The key
One of the main things I learned from this method of training is that it is important to know your body type in order to know your workout frequency. As I mentioned, I am an Ectomorph/Mesomorph, so I can easily train 3 days on and 1 day off and still grow. Even in my 60's I can still add mass when needed using this technique. But proper rest and recovery is key.
What Body Type Are You
Endomorphs are naturally heavier people with slow metabolisms who can recover fast can go 6 days on and 1 day off.
Mesomorphs are naturally muscular and lean people. They benefit best from 3 days on and one day off.
Ectomorphs are hard gainers and naturally skinny. They benefit best from working Mon, Wed, Fri.
Time To Change
After going through the 10x10 workout for 2 months, you will have pushed through your plateaus and now you can go back to a more standard weigh training regime using lower reps with heavier weight in the 6 to 8 rep range with longer rest periods.
Well, there it is, Vince Gironda's 10x10 workout program, the most results producing bodybuilding workout program ever for gaining lean muscle weight. So if you are ready to blast through your training plateaus and are ready to grow, give this program a try. And as long as your nutrition, supplementation and rest are in order, then I promise you, you will get the bodybuilding gains that you are looking for.
For this program, I would highly recommend using either Shift™ or Phenom™ pre-workout stacked with Dominate™ potent testosterone booster. I assure you, the results will be incredible.
By Jim Driscoll, IFBB Pro