JANUARY 2025 - STRENGTH BLOCK #1 - 10/8/6/20 PROTOCOL

2025 Strength Block # 1 - 10/8/6/20 Protocol

The new year isn't a new beginning — you are in the middle of your story. Your past mistakes make you better.  Don't write them off now that the year is done. Keep them at the front of your mind and use them as the steppingstones to your future. Now Lets ge  to work and crush this work out!!!
​New Year, New Terrors!

The 10/8/6/20 protocol is a variation of Vince Gironda’s 10-8-6-15 workout routine, but we take it a little further on our last set by emptying the tank.

The 10/8/6/20 protocol is going to help you break through training ruts and get out of plateaus. For each exercise you perform 4 sets with a rep scheme of 10-8-6-20 and rest 2 minutes between sets. This set and rep scheme gives you the best of both heavy weight low rep pyramid training, and higher rep lighter weight training all in one workout.

The last set of 20 reps will test your will. It also comes with many physiological benefits such as, inducing muscle hypertrophy, significantly enhance endurance and stamina, and contributes to an enhanced metabolic rate, making the body a more efficient fat-burning machine. expect to see fast muscle growth, particularly if you haven't tried it before. Perfect for natural trainers to shock their muscle into new muscle growth.

Ideally, the weights you’ll use with these sets are as follows:For the 10-rep set, use 65% of your 6RM weight.
For the 8-rep set use 70% of your 6RM weight.
For the 6-rep set use 75% of your 6RM weight.
For the 20-rep set use 50% of your 1RM weight

Lifting Tempo – Take 2 seconds to lift the weight and 2 seconds to lower it. Contract your muscles at the top of the movement for a full second.

Rest breaks - 60s rest between exercise/sets.

Now lets get out there and have fun!