If you want a more authentic Vince GiRonda workout, substitute front and back squats for ‘Sissy Squats’, and exchange Deadlifts with back hyperextensions. Thus I added squats and deadlifts to the routine because they are top-notch muscle builders. I created this 6×6 workout for overall fitness, maximum muscle building, and so its extremely efficient and effective for guys like you and me who have a life outside of the gym. Meaning muscle proportions and overall look where very important. Vince strived to create visually appealing bodies to the highest extent possible. He thought squats made your ass look too big which in turn made your thighs look small in proportion. I know I’m going to get shit for adding squats and deadlifts to this routine because Vince was not a fan of either one (in the traditional sense). Vince GiRonda used a 6×6 training method to sculpt some of the greatest physiques the world has seen, including the great Larry Scott. You will use the same weight for all 6 sets for each exercise. Weight Selection: Pick a weight you can perform 9-12 reps with while fresh. Exercise order is selected strategically to increase accumulated fatigue throughout every muscle in your entire body and milk each rep for all its worth. Which is basically hitting your muscles again before they recover from the previous set.Įxercise Order: Perform exercises in the order presented for each workout. This increases workout intensity to trigger muscle growth by cashing in on cumulative fatigue. Rest Between Sets: Keep rest between sets to a minimum. Sets and Reps: Each exercise is performed for 6 sets of 6 repetitions. (Monday, Wednesday, and Friday.)Įxercises: Six exercises each workout. Training Frequency: Three workouts per week. Workouts: There are two workouts, ‘A’ and ‘B’. Here’s an overview of some of the technicalities, which I’ll elaborate on in the next section. There are plenty of rest days built into the routine to allow for ample recovery so you can grow bigger, stronger, and stay energized for your next workout. Then you get up, dust yourself off, take a shower, have a nice big meal and take the next day off to recover. You trash iron for an hour straight – sweating, gasping for air and pushing yourself to the point of exhaustion. This routine is all killer, no filler, and will light you up like a torch so get ready. The goal of this 6×6 workout routine is to get bigger and stronger.
Barbell exercises are the core of the 6×6 workout The 6×6 Workout Routine Overview
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