Tag: Wild Physique

Vince Gironda’s 15 x 4 Routine

The routine 15 sets of 4 reps (15 x 4) is done when you’ve experimented with routines like 3 x 8, 6 x 6, 8 x 8, 4 x 12 – it is used for “muscle confusion.”

Vince Gironda’s 3 x 8 Routine

The 3 x 8 (3 sets of 8 reps) protocol is used for all body parts except for calves, which need higher reps and sets (you can start calves at 3 x 10 or 3 x 12, and then progressively work to 3 x 20 reps).

Weight Loss and Protein Requirements

I’m a former fat guy turned fitness devotee. The magazines would call me a mesomorph. I’m currently at around 15% body fat, following an extended cutting period. I felt that my body was no longer responding to diet after such a long time, so I’ve decided to take a six-week break from cutting to see if it helps my fat-loss progress when I return.