Vince Gironda 8×8 Workout
Today I have something special for you with the Vince Gironda 8×8 workout. If you have never heard of Vince Gironda, you are missing out. He was an absolute bodybuilding legend and can be known as the father of modern bodybuilding. Or more popularly the ‘Iron Guru’.
Vince Gironda
Vince Gironda was famed for many different bodybuilding workouts, as well as his amazing nutritional advice. Vince Gironda was one of the first people to advise against long gruelling workouts. He promoted shorter more intense workouts, like many you see in the gym today. He is definitely a name to look up, for some very interesting reading. As he was truly ahead of his time. So with great pleasure I am going to show you the famous Vince Gironda 8×8 workout.
Vince Gironda 8×8 Training
This Vince Gironda 8×8 workout, is not just basic 8 sets by 8 reps workout. The real results (as with many things) comes from the finer details. The Vince Gironda 8×8 workout will help you pack on muscle mass fast, especially if you have never done this type of training before.
These workouts will make you work with a much higher intensity than you are used to. It will also shoot the density of your bodybuilding workouts through the roof. The training will provide you with an amazing pump, while also work the muscles hard. In short you will prime your muscles for some great growth potential. Sound good? I hope it does.
Vince Gironda 8x8 Workout: Monday & Thursday
Order Exercise Sets Reps Rest Interval
A-1 Incline Bench 4 8 15-30 sec
A-2 Decline Bench 4 8 15-30 sec
B-1 Close Grip Chin Ups 4 8 15-30 sec
B-2 Wide Grip Lat Pull-down 4 8 15-30 sec
C-1 Side Lateral Raises 4 8 15-30 sec
C-2 Gironda Dumbbell Side Swings 4 8 15-30 sec
Vince Gironda 8x8 Workout: Tuesday & Friday
| Order | Exercise | Sets | Reps | Rest Interval |
|---|---|---|---|---|
| A-1 | Gironda Barbel Body Drag Curl | 4 | 8 | 15-30 sec |
| A-2 | Dumbbell Seated Curl | 4 | 8 | 15-30 sec |
| B-1 | Cable Rope Triceps Push Down | 4 | 8 | 15-30 sec |
| B-2 | Standing Dumbbell Kick Backs | 4 | 8 | 15-30 sec |
| C-1 | Reverse Wrist Curl | 4 | 8 | 15-30 sec |
| C-2 | Wrist Curl | 4 | 8 | 15-30 sec |
Vince Gironda 8x8 Workout: Wednesday & Saturday
| Order | Exercise | Sets | Reps | Rest Interval |
|---|---|---|---|---|
| A-1 | Squat | 4 | 8 | 15-30 sec |
| A-2 | Leg Extension | 4 | 8 | 15-30 sec |
| B-1 | Leg Curl | 4 | 8 | 15-30 sec |
| B-2 | Standing Calf Raise | 4 | 8 | 15-30 sec |
Would you like to download these workout charts to your computer or phone? The good news is that you can by clicking one of the Like buttons below and the secret download link will reveal itself to you:
NOTES:
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One word of warning before we get into the Vince Gironda 8×8 workout; these workouts are tough. They are not for beginners and you need to be eating well to recover from these workouts.
Vince Gironda recommended that you eat lots of eggs and steaks on his bodybuilding routines. I am talking up to 12 eggs a day and 6 for breakfast. If you cannot do this at least try to supplement your pre and post workouts with some like this: Click here to see the pre-workout drink
Order: You perform 2 exercises per muscle by alternating between the two exercises. For example: On the chest do one set of incline benches, rest, then do one set of decline benches. Rest then keeping going until you do 4 sets for each exercise, for a total of 8 sets..
Exercise: I have substituted some of the original exercises as they can be hard to do in modern gyms. Certainly feel free to use your favourite exercises here if you wish.
Sets: Perform the amount of sets noted
Reps: Perform the amount of reps noted
Rest: This is important; start of with rest intervals of 30 secs, then for every new workout aim to decrease you rest period down to 15 secs. Once you can do all the reps with 15 secs rest, increase the weight.
Vince Gironda 8×8 Routine
The main aim of the Vince Gironda 8×8 routine, is to use proper form and really get a lot of tension onto your workout. You will have to decrease your loading a lot to finish these workouts. This is okay, your are building mass here with the intensity, not building strength.
To use this Vince Gironda 8×8 routine as part of your bodybuilding routine, try alternating with strength workouts. So you could do the Vince Gironda 8×8 workouts for 3 weeks or so then try some strength training for a few weeks. This form of bodybuilding workout routine will ensure constant gains and no muscle building plateaus.
To get strength workouts and various other bodybuilding workouts: click here for free bodybuilding workouts.
Would you like to download the workout charts above to your computer or phone? The good news is that you can by clicking one of the Like buttons below and the secret download link will reveal itself to you:
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