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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Studies show that anything over 60 minutes begins to create negative anabolic factors to build up in your system. Be prepared for your heart rate to be accelerated for the entire workout. To wrap it up, add two more movements like Romanian deadlifts and weighted hip thrusts for a more reasonable rep scheme like 4x That is to say, the maximum weight that you can do over 8 reps. Notify me of follow-up comments by email. This method of training comes close to being insane, but so are the gains that accompany it.

Here are some other great shoulder exercises. The goal is to lift as much weight as possible within the given parameters. So attempt this routine at your own risk, lol.

Vince Gironda’s Bodybuilding 8×8 Training System

The twist is that it can also burn fat like crazy given the extremely intense cardiovascular component and the corresponding high heart rate. Here, though, volume is king, and your rhomboids will fatigue isometrically long before your thighs. Here are some other great quad and hamstring exercises you can certainly do. Be prepared to drop reps before lowering the weight, although if by workout’s end you’re doing sets of two, the weight you initially chose was just too heavy.

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Vince Gironda’s 8 X 8 Workout | Old School Trainer

These healthed-up cookies will satisfy your cravings without expanding your waistline. Deadlifts, bent-over rows, good mornings: If you started the program by doing 30 sec rest, lower it by 5 seconds on a monthly or weekly basis until you reach 15 sec and can perform with the same amount of weight.


If you know what your 8-rep max is, great. It is basically a pure bodybuilding program used for aesthetics with the sole focus on maximizing muscle hypertrophy. For that reason, compound movements are still recommended, but be warned, the cardiovascular demands may become the limiting factor, so choose your loads wisely.

We will get into the details in a second. Or is it just calories in, calories out?

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

After logging in you can close it and return to this page. Session expired Please log in again. 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! While he did not particularly like the barbell bench press due to the large incorporation of the front delts and he also had strong opinions about other exercises, he still did many of the base compound lifts that you would in any other program.

Wide pronated pulldowns and narrow supinated pulldowns. So, if you come back four days later and train your chest again using two of the three exercises, that would be another reps. Rated 5 out of 5. As far as body part splits, we discussed some options in this article.

The more compound the movements you choose, the less total exercises you should use in the 8×8 style. A Vince Gironda 8×8-Style Workout. The question becomes, just how good does it actually work and how in the hell do you do it correctly?

A plant chemical proves to be as effective in shrinking the prostate as prescription drugs, but far safer. Leave a Reply Cancel reply Your email address will not be published. Some of the exercises that Gironda thought up were unconventional in their time, and perhaps even today.


Studies show that doing such exercises with high volume is counter-productive. This simply is not true. If you focus really well on muscle contractions, you will get igronda amazing pump and hypertrophy going on. It turns out it makes them stronger.

Then, 3 weeks on and 1 week off. If you do not have straps, avoid the exercise unless your objective is targeting forearms, grip, or both.

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

This quick drill does it all: That means an increase in your resting metabolic rate. Take a look at this new science. The “rules” differ slightly when it comes to this training method. The login page will open in a new window. For your workouts, you will only need to perform exercises per 88 group, and you will perform 8 sets of 8 reps for each exercise.

I trained with Vince in the morning and his son, Guy, in the evening doing the same routine twice per day. Gironfa would make more sense to stick with the squat since you’ll receive the most benefits from this and then add leg extensions for another 8×8. At the same time, be prepared to lower the weight if needed; it won’t be the end of the world. Hope you’re not doing any of them.

The classic bodybuilding expression is that when it comes to building muscle and losing fat, you 8s8 ride two horses with one ass.

The routine was 3 days on and 3 days off. If you did three it would just escalate much higher.