6 x 6 Training (Vince Gironda/AR Method inspired workout)

The following program is designed to serve as cardiovascular, metabolic, and muscle hypertrophy training by using full body workouts, limited rest, and high volume training to yield impressive body composition changes when paired with an adequate diet.  The weights will be relatively light, but will add up to a large amount of volume and should become difficult by the end of each workout. The program will adjust both weight and rest as you continue the program.

The reasoning behind the program as listed is that the intensity will start low enough to be completed about everyday with little risk of over-training (muscular over-training is difficult to truly accomplish, but tendons and learning systems may take longer so the lower intensity should allow higher weekly volumes with less burnout).  The goal is to increase the amount of volume that one can complete in a short period as this will also force overall volume to be limited by both starting strength and cardiovascular fitness.  The benefit of these limitations  results in one’s training volume increasing as their ability to recover increases as a stronger cardio-respiratory system and general physical preparedness means improved systemic recovery abilities.

It is similar to Vince Gironda’s famous 6 x 6 routine (with slightly more multi-joint movement that he may have shied away from, but if using more targeted varieties to avoid too high intensity for this type of training) and Advanced Results Methods (Jason Momoa for Aquaman) used for fast results with rest more resembling Gironda’s prescriptions.  This is not the same as either, but uses similar concepts to build a well rounded functionally fit individual.

Getting Started:  If you know your 1RM (1 repetition maximum) for any exercises listed start with around 30-40% of your 1RM, otherwise choose a weight you are confident you could complete 12 reps for in a single set.  Increase weights once you are able to complete all 6 sets of 6 in a particular exercise.

Weekly Breakdown:  Alternate between workouts 1 and 2 (or similar) below everyday completing between 5-6 workouts per week.

Progressing/Changing it up:  After a few weeks it is advised to change exercises for variety.  You can simply change for exercises that hit similar muscle groups as the one that is removed and repeat the system again or wait till I post more example routines.  Variety is good for avoiding tendon overuse by repeatedly hitting the exact same joint angles over and over.  If improvements stop or strength seems to decrease suddenly a week or extra rest days may be required, but this is highly individual.  Many people still see success doing a week long de-load every 3-5 weeks (this can be a break from lifting altogether, but is better used as a time to work on active recover methods), and while this is likely on the highly cautious end of extra recovery for a non-strength program it won’t limit long term goals significantly.

Goal – Physique and General Health

Workout 1

Exercise Weight Reps Rest
Back Squat 6 <30 Seconds
Cable Row 6 <30 Seconds
DB Deadlift 6 <30 Seconds
DB Chest Press 6 <30 Seconds
LB Extension (Feet Out) 6 <30 Seconds
DB Overhead Press 6 <30 Seconds

NOTES ON REST:  Rest as needed, but no longer.  This will decrease for a given resistance as recovery improves.

Rest 1-2 minutes if needed between a full circuit and repeat 6 times

When 6 sets of 6 can be completed in 30 minutes increase resistance the following workout

 

Workout 2

Exercise Weight Reps Rest
Lateral Raises 6 <30 Seconds
Lat Pull Downs 6 <30 Seconds
Goblet Squat 6 <30 Seconds
Tricep Push Downs 6 <30 Seconds
Frog Pump 8 <30 Seconds
Drag Curl 6 <30 Seconds

NOTES ON REST:  Rest as needed, but no longer.  This will decrease for a given resistance as recovery improves.

Rest 1-2 minutes if needed between a full circuit and repeat 6 times

When 6 sets of 6 can be completed in 30 minutes increase resistance the following workout

 

I hope you enjoyed today’s read.  Keep a look out for more programs and writing to come.

 

Thanks for reading,

Roger James, CSCS

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