What's Next After Gironda Plan?

Training Bodybuilding
1

Got 4 weeks left of a Gironda periodization plan…any ideas what to do next?

This is what I’m about to finish:

Phase I ? Density Habituation ( 2 weeks)

Number of exercises per muscle group: 3 for large groups, 2 for small groups
Number of sets per exercise: 4
Number of reps per set: 12
Rest between sets: 45 seconds for compound, 30 seconds for isolation work
Workout duration: workout must be completed in 50 minutes or less

Training Split

Monday: Chest, shoulders, triceps
Tuesday: Back, biceps, forearms
Wednesday: Quads, hamstrings, calves
Thursday: Chest, shoulders, triceps
Friday: Back, biceps, forearms
Saturday: Quads, hamstrings, calves
Sunday: OFF

Phase II ? Density Accumulation (2 weeks)

Number of exercises per muscle group: 2
Number of sets per exercise: 6
Number of reps per set: 8
Rest between sets: 30 seconds
Workout duration: workout must be completed in 45 minutes or less

Training Split

Monday: Chest, shoulders, triceps
Tuesday: Back, biceps, forearms
Wednesday: Quads, hamstrings, calves
Thursday: Chest, shoulders, triceps
Friday: Back, biceps, forearms
Saturday: Quads, hamstrings, calves
Sunday: OFF

Phase III ? Density Intensification (2 weeks)

Number of exercises per muscle group: 2
Number of sets per exercise: 8
Number of reps per set: 6
Rest between sets: 20 seconds
Workout duration: workout must be completed in 40 minutes or less

Training Split

Monday: Chest, shoulders, triceps
Tuesday: Back, biceps, forearms
Wednesday: Quads, hamstrings, calves
Thursday: Chest, shoulders, triceps
Friday: Back, biceps, forearms
Saturday: Quads, hamstrings, calves
Sunday: OFF

Phase IV ? Density Peaking (2 weeks)

Number of exercises per muscle group: 1
Number of sets per exercise: 12
Number of reps per set: 4
Rest between sets: 15 seconds
Workout duration: workout must be completed in 30 minutes or less

Training Split

Monday: Chest, shoulders, triceps
Tuesday: Back, biceps, forearms
Wednesday: Quads, hamstrings, calves
Thursday: Chest, shoulders, triceps
Friday: Back, biceps, forearms
Saturday: Quads, hamstrings, calves
Sunday: OFF

Phase V ? Recovery (2 weeks)

Number of exercises per muscle group: 2
Number of sets per exercise: 3
Number of reps per set: 10
Rest between sets: 45 seconds
Workout duration: workout must be completed in 45 minutes or less

Training Split

Monday: Chest, shoulders, triceps
Tuesday: OFF
Wednesday: Back, biceps, forearms
Thursday: OFF
Friday: Quads, hamstrings, calves
Saturday: OFF
Sunday: OFF

2

well, what were your results?

3

Yes, tell us what you liked, disliked, and what resulted from doing the program.

4

If i’m honest, at first glance i thought this program wouldn’t provide much stimulation or i’d even feel anything but i loved it.

The change in reps and rest schemes were awesome, i did my first lot of 12 x 4 last night, with one exercise with 15 secs rest in between…i certainly feel it today!

Have any of you tried this?

5

I think they were asking for results more in the direction of how much your strength increased, how much weight did you gain/lose, etc

6

I love Girondas stuff, before i found here i lived on Gironda & Hepburn.

Try out a Hepburn Program nice change of pace for a while then go back to that :slight_smile:

7

ok, help me out here…this style or periodization requires different weight usage for each part of the plan

Surely it would be hard to tell how much strength gain there has been as i’m sure you wouldn’t be using the same weight in the first two weeks doing 4 x 12 with 45 seconds rest between each set as you would doing 12 x 4 with 15 secs rest between each set…or have i got this completely wrong?

The whole idea of this post was to see what was next, i guess the strenght side of things would be measured when i came to complete a non periodization plan?

8

300…any decent links to any hepburn programs? very interested

9

http://www.T-Nation.com/article/bodybuilding/10_strength_tips_from_a_legend&cr=

10

dude… very much appreciated

does anyone agree with what i said?