If you are wondering what Vince Gironda’s 8×8 workout training is, how to do it correctly, does it work, and all the ins-and-outs then keep. One of the reasons the name Vince Gironda is as popular as ever in “I have a definite preference for the 8 X 8 system of sets and reps,” wrote. Get an aesthetically pleasing physique like the iron guru. The Vince Gironda workout plan will help you look great with his 8 x 8 program.

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Short rest between sets High volume When it comes to volume, the name of the plan speaks for itself.

Again, according to Vince, you should focus on no more than muscle groups per workout but, whichever muscle groups and exercises you choose to train is up to you. It would make more sense to stick with the squat since you’ll receive the most benefits from this and then add leg extensions for another 8×8.

This could include overtraining for brief stints, but always with the intent of maximizing growth and doing it within reason.

Gironda’s 8×8 Workout Training: This Is Everything You Need To Know | Jason Clemens Blog

The late Vince Gironda, considered by many to be the first bodybuilding coach — 8s8 definitely the most eccentric — referred to 8 sets of 8 reps or 8×8 as the “honest” workout.

Here’s where most so-called diet gurus go wrong. I trained Monday, Tuesday, Girlnda. If you do not have straps, avoid the exercise unless your objective is targeting forearms, grip, or both. His 8×8 system continues to be one of the most unorthodox—and most challenging—approaches out there.

Push-pull-legs is superior for any goal. Exercises such as Olympic lifts are percent out!

I trained with Vince in the morning and his son, Guy, in the evening doing the same routine twice per day. Side Lateral Raise Perform by gripping stationary structure with one hand and leaning away from structure to raise your arm.


That’s why for typical non-competitive trainees, it’s wise to just focus gkronda one goal at a time, either building muscle or shedding fat. These healthed-up cookies will satisfy your cravings without expanding your waistline.

We talked about this in depth in the article on how long should you workout to avoid overtraining. This might be the only program I’ve used with intermediate clients in which single-joint and sometimes open-chain movements are very effective, although without the hormonal charge that the bigger lifts elicit.

This workout has been known to bring trainees to their knees—even when they’re using pygmy weights—because of this man’s ruthlessly effective system. Studies show that when training above 60 percent of your one rep max most people can handle between 90 — reps per major muscle group per week. The best way to achieve this is 88×8 mixed routines of both compound and isolation exercises. As soon as 50 percent of your max becomes routine, bump it up to 65 percent!

If your main goal is to build muscle, stop training with your ego.

Vince Gironda: Become Aesthetic With Iron Guru’s 8×8

If you focus really well on muscle contractions, you will get an amazing pump and hypertrophy going on. Or do you alternate the two chest exercises for example, and then move on to back?

You might not worry too much about your time between sets, as you walk around the gym, sip on water, and look at gym bunnies on the treadmill. If you run out of gas toward the end, reduce the weight so that you can consistently hit all 8 reps of all 8 sets—without taking bince than 30 seconds between sets—and while maintaining form! This is not to say you should avoid them completely—just in this context.

Fact is, depending on the cardiovascular demands of the exercise s you choose to try 8×8’s with, I’d recommend 8 x 8’s in your regular routine so that your body isn’t giving you the middle finger salute by the week’s end. While he often used slight modifications that he took to his grave, the vinec parameters that Vince laid out are as follows:.


Enter your email address and click the button below to get started. Here are the symptoms of low testosterone and everything you need to know to fix it. Alternatives would be to use the front strap version.

He created it purely with the advanced lifter in mind. The most impressive results have come from doing full-body routines times a week for weeks. That means that during any given week you could be doing a total of reps for your pectoral muscles or any other muscle group.

For your workouts, you will only need to perform exercises per muscle group, and you will perform 8 sets of 8 reps for each exercise. The ultimate goal is not only to work your way up to such a low rest interval, but to lift the most possible weight within such parameters. Notify me of new posts by email.

The 8×8 has been used for various body-part splits. Some of Gironda’s top bodybuilders with whom he used this method reportedly became so conditioned that they were cranking out 8×8’s with 15 seconds rest between sets!

Vince Gironda: Become Aesthetic With Iron Guru’s 8×8 – SuperFitMen

Get the latest content first. For a man with more eccentricities than a Star Trek convention, Vince Gironda was light years ahead of his time when it came to building a better body.

The 8×8 is interval training “on steroids,” and it will ramp up your metabolism to help you achieve incredible fat-loss benefits. If you have good muscle endurance, you may be able to use more weight. Seeing how this system is so high in volume, training with heavy weights are out of the discussion. December 3, at 4: