vince gironda workout
Should you opt for a bodybuilding split, stick to three or four exercises for the larger muscle groups like legs, chest, and back. 8 sets of 8 reps performed in five minutes for a large muscle group can test the grit of the toughest bodybuilder. 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… 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. The theory is, by exposing the muscle fibers to such a high volume of work, they're forced to grow (or die trying! Here's how it works: You will select three or four exercises per muscle group and perform 8 sets of 8 on each exercise. 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. Then make up your own mind. When questioned, Vince advised, "If in doubt, try these concepts and try others. 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. This program requires 100% total concentration. 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. "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.". The first workout should be made intentionally easy. There were two ways to train with the 8 x 8 method. Join 500,000+ Gironda called this "training over your head." The sample routine I've outlined is based on a four day split. The elbows would be flared out and his legs would be brought forward instead of bent underneath you. Web page addresses and e-mail addresses turn into links automatically. The content of this field is kept private and will not be shown publicly. He felt using lighter resistance and resting less would maximize muscle fiber growth and helped burn calories in the quickest time possible. Of all Vince's techniques, the 8 sets of 8 program was his favorite for the advanced bodybuilder. 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. These are not two or three hour marathon workouts. This principle of overload explains why sprinters have bigger muscles than distance runners. Another exercise Gironda didn’t like was the flat barbell bench press. The Vince Gironda Inspired 8x8 Workout. If you have a split routine that works well for you, by all means stay with it. If Vince were around today, he would surely give me a verbal beating for saying this, but I've discovered that 8 sets of 8 works with nearly any split routine whether you work each muscle group once a week or twice a week. He also advocated using nutritional supplements. Vince Gironda was a legendary trainer of Mr Olympia winners and blockbuster Hollywood stars alike. I doubt if anyone with less than two years of training experience could benefit from this method.". When you finish the last exercise for the first muscle group, move directly into the first exercise for the next muscle group. Gironda was one of the early voices speaking about the role of the mind when it came to developing the body. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Learn how to cook delicious healthy meals and snacks! Copyright 2020. Similar to the 10×10, it stimulates serious muscle hypertrophy along with fat loss. Do not put the dumbbells down between sets. I will be sharing spreadsheets for a few different […] For this particular variation of the program, you will perform 8 sets of 8 reps on two to four exercises per body part. 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. 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. Email: click here. He’s known as the Iron Guru but Gironda also helped many people with their nutrition programs. This program must be done alone. 8 sets of 8 is a fantastic method for pre-contest definition training because 50-60 sets in under an hour is decidedly aerobic. He said that if you can't get a workout in 12 sets, you're not concentrating properly. It is a high volume, old school bodybuilding programs that have become the stuff of legend. Should you opt for a bodybuilding split, stick to three or four exercises for the larger muscle groups like legs, chest, and back. The related 6x6 workout routine is an intermediate version of the same program. ", 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.". 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. Related: The 38 Greatest Male Hollywood Physiques Of All Time. You are simply overloading the muscles by condensing more training into less time. Vince defined optimal tempo as "the evenly spaced sets (time-wise) without any distractions and complete concentration on when to pick up the next weight and do the next set.". Build muscle, lose fat & stay motivated. His training systems included 15 sets of 4, 3 sets of 12, 6 sets of 6, 10 sets of 10 and 4 exercises in a giant set - one for each "side" of the muscle. **Gironda preferred dumbbell exercises to be performed with both arms at the same time instead of alternating back and forth to minimize rest and maximize effort. Amazingly, you may even get close to your original poundage. There was no “one size fits all” diet he recommended. Smaller areas like the biceps, triceps, and calves would only need two movements each. ‘The Iron Guru’ – who is famous for creating some of the greatest bodybuilders of all time. 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. Instead he created and popularized the neck press. 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. Join 500,000+ newsletter subscribers! Vince called it the "honest workout " because of the pure muscle fiber size that can be achieved on it. At this point, some serious growth will begin to occur. 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. 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. Fast-metabolism types may not even need any other aerobic work while using 8 sets of 8. When you can easily complete a full 8 sets of 8 reps, then increase the weight on the next workout. Proper weight selection is critical. He felt this exercise recruited the front delts too much which meant it wouldn’t help the chest. If you're using straps, don't unwrap them. 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. Vince was known for his unusual training methods. "Minimum rest between sets is a must," said the master. Many consider Gironda as someone ahead of his time because he advocated for low carb diets long before they were popular. 8 sets of 8 is a little known and very misunderstood program. It's natural to resist concepts that are so radical. Initially, there will be a large drop in your normal training poundages. 1180 First Street South I know I’m going to get shit for adding squats and deadlifts to this routine because Vince was not a fan of either one (in the traditional sense). Learn about Vince Gironda's old school bodybuilding philosophies, nutrition recommendations, & sample workouts! Once your conditioning has adjusted to the demands, you'll need just five to ten deep breaths between each set, then it's on to the next set. Columbia, SC 29209 Other foods he recommended based on the athlete and what he felt was needed. For example, if you normally perform dumbbell flyes with 55 pounds for 8 reps with a 60 - 90 second rest interval, you're going to have to reduce your weight to about 35 pounds to successfully complete 8 sets of 8 with 15-30 second rest intervals. Vince Gironda’s 8x8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth.
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