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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 base compound exercises are squatsbench pressoverhead pressand deadlift. Leave a Reply Cancel reply Your email address will not be published. Your email address will not be published.

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

This is gironra about training volume — you won’t be tapping into strength benefits because you’re using the wrong energy systems. This helped managed the fatigue and gave different angles of pull to the muscles.

While not impossible to accomplish both ends simultaneously, most trainees simply don’t have the genetics, experience, or dietary discipline to do so. However, since your heart rate may be up near sprinting levels throughout the workout, you can achieve amazing metabolic ramping and fat loss benefits. That means an increase in your 8s8 metabolic rate.

I trained Monday, Tuesday, Wednesday. 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 more than 30 seconds between sets—and while maintaining form!

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.

Doing 8×8 back squats and leg presses in the same workout and then adding two more 8×8 exercises would probably be hell inside four walls. If you know what your 8-rep max is, great. This principle of overload explains why sprinters have bigger muscles than distance runners.


December 3, at 2: It would be wise to first choose a load percent below your true 8RM and attempt to maintain that weight throughout the workout. There’s nothing wrong with implementing 8×8’s into your routine while following your typical strength or bodybuilding routine.

If you’re an intermediate strength trainee with a decent level of conditioning, there’s an effective, albeit painful way to achieve the Holy Grail of building muscle and losing fat. An accomplished bodybuilder and trainer to the stars of yesteryear, Vince Gironda built this workout with one purpose in mind: Vince was an advocate for high volume training.

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! Neck presses and Dips Back: Now, this is the one that can really get you in trouble in terms of overtraining. The reason being that by getting sufficient rest in between each workout, it would allow the lifter to attack his next training session with a refreshed intensity.

You do 8 sets with 8 reps of an exercise, with sec rest in between each set. Lateral Rraises and Dumbbell Swings. View all articles by this author. 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.

Be prepared for your heart rate to be accelerated for the entire workout. These are awesome exercises, but doing them when fatigued increases the risk for lower-back injuries. Training days are Monday, Tuesday, Thursday, and Friday. The routine was 3 days on and 3 days off. That is something that most people are simply not going to be able to handle without imploding even though the weight will be light.

yironda The thought is that as strength increases so does muscle mass. Short rest between sets High volume When it comes to volume, the name of the plan speaks for itself. Only about 10 percent of people are able to do it.


Monday and Thursday Chest: The question becomes, just how good does it actually work and how in the hell do you do it correctly? Take a look at this new science. Vince also advises that a muscle group is trained twice a week.

Gironda’s 8×8 Training | T Nation

I feel workouts should be timed and you should constantly strive to shorten the time it takes to get through your routine. The late Vince Gironda, affectionately known as ” The Iron Guru ,” developed approaches to hypertrophy that are still being used plus years after he developed them. Kevorkian’s successor to 8c8 if he does house calls. And vijce variations are safe if you do them right. Simply put, he was incredibly knowledgeable about bodybuilding and was known for being ahead of his time.

Wide pronated pulldowns and narrow supinated pulldowns. The “rules” differ slightly when it comes to this training method.

Gironda’s 8×8 Workout Training: This Is Everything You Need To Know

He created it purely with the advanced lifter in mind. Vince prescribed 8×8 primarily for pre-contest situations, and its brutal effectiveness is surprising considering its elegant simplicity.

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:. We also talked in depth about that in the article on sets and reps to maximize muscle gains. And no session lasted more than 25 minutes but it was damned hard.

If you haven’t done much high-volume training, and you’ve figured out your nutrition, this workout can ignite some serious muscle hypertrophy. Then, 3 weeks on and 1 week off. Vince Gironda recommended his bodybuilders train the same muscle every fourth day with around 15 sets per muscle group.