Subj: The 6×6 Full-Body Workout Routine for Muscle Mass, Inspired by Vince GiRonda, The ‘Iron Guru’.
6×6 is the perfect full-body workout for muscle mass. It’s carefully curated to ensure maximum muscle size and strength gains quickly.
Vince GiRonda used 6×6 training method to create the great Larry Scott.
Benefits of The 6×6 Full Body Workout
Increased Growth Hormone Production
Making the 6×6 workout ideal for increased size and strength.
Studies show that total body workouts increase growth hormone by nearly 600%. Growth hormone stimulates the release of ILG-1 (Insulin-Like Growth Factor-1), which is responsible for all cell growth, including skeletal muscle.
The more intense the workout, the more growth hormone that’s released. This is a biological function/adaptation when the body is put under stress, it breaks down then is rebuilt stronger to sustain stress. Just make sure you get enough protein.
Balanced and Symmetrical Muscle Development
An aesthetic body required proportions of each body part to be ‘right in relation to the size of each other part.
Total body training ensures balanced muscles. Front, back, lower and upper body muscles are trained with 6×6 workouts.
Efficient and Effective at Building Muscle and Burning Fat
Muscle burns calories 24/7. Muscles require extra calories for energy when training. Each muscle cell is and engine that needs fuel. These cell use body fat for fuel. Muscle also burns calories while resting, the more muscle your have the more fat you burn, even while sleeping.
6×6 workout trains your whole body with a few lifts. The majority of your muscles are engaged during each lift.
6 reps is the sweet spot for muscle size and strength. Coupled with moderate-heavy weight, slow lifting tempo and short rest between sets, and you have the right combination for maximum muscle growth potential.
The 6×6 Workout Routine
Although a fair amount of strength will be developed by 6×6 training it’s geared for muscular hypertrophy. Rapid sets with brief rest causes cumulative fatigue resulting in capillary perfusion, which is one way muscles grow larger.
Capillary perfusion is the flow of blood, along with nutrients and oxygen, into the muscles. By increasing the number of capillaries within the muscle, size is increased over and above what is achieved solely through fiber thickening.
6×6 method also increases intensity without increasing the amount of weight lifted. By beginning a set before recovering from previous sets, the intensity increases without increasing the weight. Cumulative fatigue creates lactic acid build up which stimulates muscle size increase.
Sets and Repetitions
6 sets of 6 reps of each exercise. 36 sets total.
Brief Rest between Sets
Keep rest periods between 30-45 seconds. Short rest periods create accumulated fatigue. Short rest periods don’t give muscles enough time to clear lactic acid out from the previous set.
The more lactic acid buildup, the more muscle growth that occurs. 6×6 method is a great technique to train intensely without using very heavy weight.
Weight = 10-12 Rep Max
Use a weight you can normally perform 10-12 repetitions per set. Train with that weight for every set of an exercise.
Increase the weight used each workout 5-10 pounds.
Tempo = 3-1-3-1
3 seconds to lower the weight, 1 second a bottom of the movement, 3 seconds moving this weight back to the starting position, 1 seconds at the top of the movement.
Training Frequency and Duration
The 6×6 workout can be done three times per week. Typically Monday, Wednesday and Friday. Take a day off between workouts to recover.
Workouts are done in alternating fashion. Workout #1 then Workout #2.
Each workout should take under an hour to complete and a training cycle is 6 consecutive weeks.
Perform the exercises in the order prescribed.
Workout #1 Exercises
- Romanian Deadlifts
- Pull ups (weighted)
- Bent Over Barbell Row
- Bench Press
- Standing Military Press
Workout #2 Exercises
- Front Squat
- Incline Bench Press
- Dips (weighted)
- Upright Row