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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The quality of food you eat? Makawway was doing his routine 3x per day!

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

Why gifonda mix girodna completely different styles of training and benefit from both, instead of pursuing just one of them indefinitely? Like 10×10 or German Volume Training, choose 60 — 70 percent of your 1RM in a given lift compound movements preferredand perform 8 sets of 8 reps with a mere 30 seconds or less of rest.

Get your hip flexors out of this movement and you’ll build better, stronger abs.

Amazingly, creatine works better for certain muscles than it does for others. If you feel like a complete waste of life after the fifth set of a 10×10 German Volume workout, the 8×8 might have you emailing Dr. A lot of us guys with lots of lifting experience tend to hit plateaus in our training that can be solved by switching it up. As a side note, training each body part one time per week has worked out great for me with other programs. If not, then maybe you should do that first before diving in head first.

I would focus on stimulating each muscle group at least once per week and allowing for ample recovery. Seeing how this system is so high in volume, training with heavy weights are out of the discussion. Vince also advises that a muscle group is trained twice a week.


This is what he did for fastest results. So attempt this routine at your own risk, lol.

8×8: An Honest Workout By The Late, Great Vince Gironda

Some of the quirks of his attitude towards bodybuilding involved not allowing music in his gym, being firmly against squats, and advocating a really high protein diet. It also treats erectile dysfunction. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results.

The twist is that it can also burn fat like crazy given the extremely intense cardiovascular component and the corresponding high heart rate. Vince advised training times per week, doing 16 sets for each muscle group to get the best results. Push-pull-legs is superior for any goal. You may also like. What makes you fat? View all articles by this author. Alternatives would be to use the front strap version.

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 vinfe the bigger lifts elicit. With Gironda’s routine, technical failure is failure. 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 thought is that as strength increases so does muscle mass. Here, though, girond is king, and your rhomboids will fatigue isometrically long before your 8x.

While he did not particularly vincd the barbell bench press due to the large incorporation of the front delts girodna he also had strong opinions about other exercises, he still did many of the base compound lifts that you would 8xx8 any other program. His 8×8 system continues to be one of the most unorthodox—and most challenging—approaches out there. And both variations are safe if you do them right.


The login page will open in a new window. There are several ways to organize your training week, but one split is superior for the vast majority of lifters. This could include overtraining for brief stints, but always with the intent of maximizing growth and doing it within reason.

This can however be tricky, as the focus is really on feeling the muscle contract and doing exercises in a slow, bodybuilding fashion.

For best results, mix compound movements with single-joint movements, starting your weights at approximately percent of your one-repetition maximum, then moving up—or down—as required to challenge yourself while maintaining strict form. While a base program routed in heavy progressive overload is, in my opinion and based on researchprobably going to be by far superior for strength and muscle gains over time, if all you do is heavy low-volume training you are going to be missing out on peak gains.

This is not to say you should avoid them completely—just in this context. December 3, at 2: Wide pronated pulldowns 8xx8 narrow supinated pulldowns.

6×6 And 8×8 Vince Gironda Training – Iron Guru

Please log in again. The question becomes, just how good does it actually work and how in the hell do you do it correctly? Here are the symptoms of low testosterone and everything you need to know to fix it. The late Vince Gironda, considered by many to be the first bodybuilding coach — and definitely the most eccentric — referred to 8 sets of 8 reps or 8×8 as the “honest” workout.

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 vinxe the treadmill.

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