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.

Author: Voodoojinn Gardagal
Country: Samoa
Language: English (Spanish)
Genre: History
Published (Last): 16 January 2012
Pages: 99
PDF File Size: 4.17 Mb
ePub File Size: 1.50 Mb
ISBN: 440-2-25281-468-5
Downloads: 35527
Price: Free* [*Free Regsitration Required]
Uploader: Akinolmaran

This was not a training method that he advocated be used year round but, instead, as a shock program for experienced lifters to shock their systems into building muscle.

That is to say, the maximum weight that you can do over 8 reps. As you work your way through the routine, you fince be able to increase your conditioning and the amount of weight you use.

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

This training system is designed to increase the cell volume of the muscles. This can however be tricky, as the focus is really on feeling the muscle contract and doing exercises in a slow, bodybuilding fashion. The most impressive results have come from doing full-body routines times a week for weeks. For that reason, compound movements are still recommended, but be warned, the cardiovascular demands may become the limiting factor, so choose your loads wisely.

Simply put, he was incredibly knowledgeable about bodybuilding and was known for being ahead of his time. Session expired Please log in again. Then, 3 weeks on and 1 week off. This could include overtraining for brief stints, but always with the intent of maximizing growth and doing it within reason. Here are some x88 great back exercises. This format of training should be reserved for when your muscles need a little kick in the ass to grow.


He birthed the concept of it long before German Volume Training was ever a thing.

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

With any kind of training, it helps to know what you are hoping to achieve. Due to his diligent and enthusiastic approach, he trained many professional bodybuilders at the time, including Arnold Schwarzenegger for a few years.

8z8 Use whatever weight helps you execute safely and with great form. To vary the stimulation and provide for more growth, both physiologically and psychologically, switch up your routine from time to time using these alternate exercises:. Since we’re not all pro or even amateur bodybuilders and may not have the time to do this, I suggest training each group once a week and increasing the volume per workout by adding more sets of work. Then, Friday, Saturday, Sunday, and Monday off.

This form of training requires you to use a weight that challenges you. Kevorkian’s successor to see if he does house calls. He created it purely with the advanced lifter in mind. The dead fish factor. Those are just my thoughts. However, there are a few things to consider here.

Gironda’s 8×8 Training | T Nation

This added up to the collective weekly volume necessary to promote growth. If you run out of x88 toward the end, reduce the weight so that you can consistently hit all 8 reps of all 8 sets—without taking more than 30 seconds between sets—and while maintaining form!


The max rest gronda can do is 30 sec, and as you progress, you should lower it to 15 sec. Remember, keep the weight constant for each exercise. While simple on the surface, this “high volume of muscle contractions per minute” approach can shock even the most conditioned athlete into a compensatory burst of rock-solid hypertrophy gains.

Leave a Reply Cancel reply Your email address will not be published. There’s nothing wrong with implementing 8×8’s into your routine while following your typical strength or bodybuilding routine. If you did three it would just escalate much higher. Question of Strength 50 by Christian Thibaudeau Today How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to vice if squats make you hurt.

Vince advised training times per week, doing 16 sets for each muscle group to get the best results. That’s why for typical non-competitive trainees, it’s wise to just focus on one goal at a time, either building muscle or shedding fat. The routine was 3 days on 8s8 3 days off. Be prepared for your heart rate to be accelerated for the entire workout. I would start with no more than 3 weight sessions per week. Here are the symptoms of low testosterone and everything you need to know to fix gironxa.

While he often used slight modifications that he took to his grave, the general parameters that Vince laid out are as follows:.