Vince Gironda 6x6 Workout

cPT_Helice

Hey All,

I just finished my first half marathon, eased up on the weights some during the last few weeks of training, and now want to stat a new program. I'm not looking for weight loss (just to put that out there). I want to build some before I start training (hopefully) for my first marathon. I've done a lot of weight training and most recently a 5x5 workout. My chiro, who is a champion body builder (figure competitor), recommended Vince Gironda's 6x6. I've done some reading and it sounds good but I would like to find an actual workout, if I can. I can put one together but would rather see what others have used and been successful with, especially with moving to one exercise for each muscle group. I'd like to be the most effective.
I'm thinking 3 days of running a week and 3 of weights with one recovery day - starting next week. I also teach Spin so will probably fit that in on a weight day or run on the morning I teach. I'll figure that out later.
Ideally I would like 2 recovery days and to toss some yoga in on at least one but that will not happen with my time constraints.
Hope i can get some input here.

LoSena

have you checked youtube? there could be a video that helps! either way good luck!

cPT_Helice

have you checked youtube? there could be a video that helps! either way good luck!

No, I'm looking for a written program. Jake and I will put one together before the weekend. I was just wondering if anyone had any they had used.

cPT_Helice

Bump..... seeing if anyone has any experience with this program

ilovedeadlifts

I think you need to find a good fullbody workout to do 3x a week going off what you're saying you want (1 excercise per muscle group).

5/3/1 has a full-body template, but if you're new to strength training, I think you would progress faster than that program really accounts for.

Something like stronglifts or starting strength is usually the place to go for beginners. Linear progression is the way to go when starting out, then switch to something slower once you stop making the fast progress

cPT_Helice

I think you need to find a good fullbody workout to do 3x a week going off what you're saying you want (1 excercise per muscle group).

5/3/1 has a full-body template, but if you're new to strength training, I think you would progress faster than that program really accounts for.

Something like stronglifts or starting strength is usually the place to go for beginners. Linear progression is the way to go when starting out, then switch to something slower once you stop making the fast progress

I started body building in 1997 and did it for years. I mostly worked with pyramids and more recently worked into super setting. before i started training for the half, which forced me to cut down on strength training, i was trying out a 5x5 workout. I was going to do with that now but my chiro said that it tends to be not the best workout for women, in that it bulks you (almost in a cube fashion). So, he suggested going with Vince Gironda's 6x6 to build with good definition and a little less bulkiness. I have read up on it and really like the principle with decreasing rest intervals between sets and relying on continuously pushing your muscles past adaptation with some "speed".

So, no, I'm not a beginner or starting from scratch here. I just want to try this new (to me) method and am wondering if anyone has a program which incorporates it.