Renegade Meets Gironda

Posted by Jason Ferruggia

Most of you know by now how much I love the old school pioneers of the Iron Game.

One of those legends I always pay my respects to is “The Iron Guru” Vince Gironda.

Today I’m gonna give you an awesome way to combine the  Renegade Method with Vince’s training principles.

First, start your workout with some type of explosive power exercise like a jump, throw or Olympic lift. This is pretty much a Renegade staple.

Three to five sets of 1-5 reps will be sufficient for most people.

After that move on to your maximal strength exercise. That will be the squat, deadlift, overhead press or bench press.
(or some variation of those four)

This can be done Westside style for a 1-5 rep max or you can use an old school 10,8,5,3 style progression like Kaz and
Ed Coan or you can use percentages.

They all work incredibly well.  Just make sure you stick with one system for at least 3-4 months.

Now here’s where we kick it old school…

After those two exercises are done you’re going to do your assistance work Vince Gironda style to get a massive pump, build size, burn some fat and boost your conditioning. This set and rep protocol is a killer and perfect for use in a higher volume accumlation type phase.

For the exact specifics on how to do that as Vince instructed and to get the most out of it click HERE now. Keep me posted on your progress.