These are not two or three hour marathon workouts. Most people will need to reduce their normal 8 rep max by about 40% to successfully complete 8 sets with such brief rest intervals. Among his favorites were fertile hen-eggs and raw cream or half and half milk. With a four or five day split, each muscle group is worked once every five to seven days. He was famous for cutting edge training and dieting methodologies. The short rest intervals stress the cardiovascular system to the point where calories are burned, the metabolism is stimulated, hormones are stirred up and fat is melted away. Push yourself. When questioned, Vince advised, "If in doubt, try these concepts and try others. Vince was all in favor of adding weight to the bar, (provided good form was maintained), but he believed that performing more work in less time was a better method of overload. Although it's more work to run a mile than it is to run 100 yards, the sprinter is doing more work per second. One of his favorite methods was the 8×8 workout, which he deemed the “honest” workout because of how much muscle fiber you could build in such a short amount of time. Vince Gironda advocated that kind of workout about 30 years ago. Join 500,000+ newsletter subscribers! These days it's more popular to split a routine four or even five ways. The theory is, by exposing the muscle fibers to such a high volume of work, they're forced to grow (or die trying! How long should you use 8 sets of 8? Eight reps per set means that each set will take you 32 seconds. Too bad for them! When you can easily complete a full 8 sets of 8 reps, then increase the weight on the next workout. Other topics he spoke about were his choices for exercises. Also, don't release the bar between sets; rack it, but keep your hands on it. Smaller areas like the biceps, triceps, and calves would only need two movements each. On your last set or two of each exercise, it's normal to fail at the 6th or 7th rep. The impromptu apprenticeship under the Easton’s would end after Gironda decided to open his own facility in North Hollywood which he called “Vince’s Gym”. The 8 sets of 8 program for the advanced bodybuilder is one of them. The most popular method of training for advanced bodybuilders is to choose between two and four exercises per muscle group and perform three or four sets of 6-12 reps on each exercise. It is not designed for strength development - it's purely for bodybuilding or "cosmetic" improvements. Do not put the dumbbells down between sets. The content of this field is kept private and will not be shown publicly. As long as it keeps working. You could either use it as a full body workout or focus on individual muscle groups as you would a bodybuilding split. At this point, some serious growth will begin to occur. The most important factor is to do only as many exercises as you can fit into the 45 minute time limit. It has gotten popular again under the name of German Volume Training. Throughout the 50’s and 60’s, Gironda’s reputation grew thanks to the champions previously mentioned winning contests and giving him credit for helping them do so. * 30 seconds rest between exercises. Other foods he recommended based on the athlete and what he felt was needed. If you get interrupted or distracted, you might as well pack up your gym bag and go home. Some of his recommendations around food were also the subject of conversation. Vince GiRonda used a 6×6 training method to sculpt some of the greatest physiques the world has seen, including the great Larry Scott. Copyright 2020. Vince advocated "a very businesslike approach towards tempo." Each workout will be completed in approximately 45 minutes and never more than 60 minutes. 8 sets of 8 might be the most effective set and rep combination ever developed for rapidly building muscle fiber size while simultaneously shedding body fat. At times, you won't be sure if you can go on, but once you start, you cannot stop. He was the “Iron Guru” of the “Golden Era” and worked with many champions of that time including the original Mr. Olympia, Larry Scott, Lou Ferrigno, Frank Zane, and yes, even Arnold Schwarzenegger. Learn how real people made their transformations! 8 sets of 8 will also help you get leaner. This led to him becoming a trainer to the stars, working with several Hollywood stars over the years including Clint Eastwood, Denzel Washington, and Sean Penn, among many others. Vince was known for his unusual training methods. ", Regardless of whether you think Vince was the greatest trainer of all time or just an old crank with weird ideas, I urge you to give this "honest workout" an "honest" try.". I doubt if anyone with less than two years of training experience could benefit from this method.". If you’re a fan of bodybuilding or physique competitions, then you know many of the top champions work with a trainer and/or nutritionist to help them prepare for their big shows. Learn how to cook delicious healthy meals and snacks! The first workout should be made intentionally easy. This principle of overload explains why sprinters have bigger muscles than distance runners. With a 15-20 second rest interval, 24 sets will take only 18 to 21 minutes to complete and 32 sets will take 25 to 28 minutes to complete. Vince Gironda was a legendary trainer of Mr Olympia winners and blockbuster Hollywood stars alike. There were two ways to train with the 8 x 8 method. 8 sets of 8 is so effective that as a 20 year old novice competitive bodybuilder, I was able to gain 17 pounds of muscle drug-free (contest weight from one show to the next) in under nine months using this system. Although you won't be reaching failure on most of your sets, make no mistake - this is some of the most difficult training you will ever undertake. The Vince Gironda Inspired 8x8 Workout Should you opt for a bodybuilding split, stick to three or four exercises for the larger muscle groups like legs, chest, and back. Vince cautioned that the same weight for all eight sets is imperative. Test. Initially, there will be a large drop in your normal training poundages. Gironda was almost as famous for what he didn’t like as he was for what he did prefer. You become more conditioned, it will amaze you how much weight you will be able to build back up to while maintaining the short rest interval. Overload is an absolute requirement to build muscle, but the overload can come in more ways than one. If you fail on the sixth or seventh rep on the last set or two, that's fine, but if your reps drop below 8 by your 4th or 5th set, the weight you selected is too heavy. 8 sets of 8 is a test of strength, endurance and mental toughness. Vince Gironda’s 8x8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program, Muscle & Strength’s 12 Week Women’s Workout Program, Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout, The Total Package: A Full Body Strength & Hypertrophy Workout, Building the Ideal Body - Steve Reeves Inspired Workout Program, The 38 Greatest Male Hollywood Physiques Of All Time. Yes - that's 24 to 32 sets per body part! The split below is an example of what a program like this might look like. Similar to the 10×10, it stimulates serious muscle hypertrophy along with fat loss. Outside of his personal training, Gironda also was a proficient writer, contributing many articles over the years since which reached many people around the country. You don't have to agree with all of Vince's teachings to use this program. Either way was intense and you can be assured you did a serious workout. 50 years before Charles Poliquin wrote about "German volume training" and new workout templates such as "FST-7" appeared on the scene, Vince was advocating the benefits of volume training for maximum hypertrophy. Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. From my understanding, the 8 x 8 system was originally used along with the 10 x 10 system by Vince Gironda in preparation for the NABBA Mr Universe competition.In combination with the anabolic Steak and Eggs Diet, Vince was able to get into peak condition after training in the 8 x 8 system for 6 months.The program was originally published in Vince… For example, if you're on the popular four-day split where you train two days on, one day off, you'll get great results on 8 sets of 8. You will face the burn of local muscle fatigue, the challenge of oxygen debt and the difficulty of maintaining mental concentration. Privacy policy. Related: The 38 Greatest Male Hollywood Physiques Of All Time. When Vince was training Mohamed Makkawy for the Olympia, he had Mohammed conditioned to the point of doing 8 sets in as little as 5 minutes or less. Instead he created and popularized the neck press. "I come back to this high intensity "honest workout" more often than any other for maximizing muscle fiber growth in the quickest possible time for the advanced bodybuilder.". Vince Gironda’s 8×8 Workout Vince Gironda’s 8×8 system of training was originally termed as the « honest workout », because it is simply one of the most difficult and challenging workouts there is. He’s known as the Iron Guru but Gironda also helped many people with their nutrition programs. An advanced bodybuilder will adapt to any training program within a matter of months and often within just weeks. Build muscle, lose fat & stay motivated. He will forever be known as the "Iron Guru". His 8 x 8 program was what he called his “honest” program because of how it humbled lifters to use lighter weight and focus on working the muscles instead of concentrating on what was being used. When looking at Vince Gironda's training methods it must be said that he coached everyone according to their abilities, so there isn't really one method per se. The elbows would be flared out and his legs would be brought forward instead of bent underneath you. Although Vince did not advocate over-training in any way, shape or form, he did advocate using "muscle confusion" for stimulating gains, even if this meant, "temporarily overtraining." Amazingly, you may even get close to your original poundage. They taught him everything he needed to know about being an instructor. Gironda’s knowledge and passion for training was shared by those who followed him all the way up to his death in 1997, one month before his 80th birthday. Gironda felt doing them this way would isolate the chest and minimize triceps involvement. As far as how many exercises, Vince recommend anywhere from one to four exercises per muscle group, depending on the circumstances. 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