Vince Gironda's 8x8 Program

Vince Gironda’s 8 X 8 Workout Sample Routine: DAY 1 Chest Decline low cable crossover (touch hands at waistline) 8 X 8 Bench press to neck 8 X 8 Incline Dumbbell Press (palms facing each other) 8 X 8 Wide Grip V-Bar Dips 8 X 8 Biceps Drag Curl 8 X 8 Preacher curl (top of bench at low pec line) 8 X 8 Incline Dumbbell Curl 8 X 8 Forearms Zottman Curl 8 X 8 Barbell Wrist Curl 8 X 8 DAY 2 Shoulders Dumbbell Side Lateral raise seated 8 X 8 Wide Grip upright row 8 X 8 Front to back barbell shoulder press 8 X 8 Dumbbell bent over rear deltoid lateral 8 X 8 Triceps Kneeling rope extension 8 X 8 Lying Tricep Extension 8 X 8 2 Dumbbell Tricep Kickback 8 X 8 DAY 3 Back Sternum Chin up 8 X 8 High bench two dumbbell rowing 8 X 8 Low cable row with 18″ high pulley 8 X 8 Medium Grip Lat Pulldown to Chest 8 X 8 Abs Double Crunch (pull in knees and elbows together at same time) 8 X 8 Weighted Crunch 8 X 8 Lying Bent Knee Leg Raises 8 X 8 DAY 4 Quads

Front Squat 8 X 8 Hack machine squat 8 X 8 Sissy Squat 8 X 8 Leg Extension 8 X 8 Hamstrings Supine Leg Curl 8 X 8 Seated leg Curl machine 8 X 8 Calves Standing Calf raise 8 X 20 Seated Calf raise 8 X 20 How it Works 8 sets of 8 is a high volume, fast tempo, size building workout. It is not designed for strength development – it’s purely for bodybuilding or “cosmetic” improvements. 8 sets of 8 will also help you get leaner. 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. Here’s how it works: You will select three or four exercises per muscle group and perform 8 sets of 8 on each exercise. Yes – that’s 24 to 32 sets per body part! You will work two or three muscle groups per session and rest only 15 to 30 seconds between sets. Each workout will be completed in approximately 45 minutes and never more than 60 minutes. How much weight? Using 15-20 second rest intervals will limit the amount of weight you can use, but that’s ok. Initially, there will be a large drop in your normal training poundages. Most people will need to reduce their normal 8 rep max by about 40% to successfully complete 8 sets with such brief rest intervals. 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.

WORKOUT ROUTINE SAMPLE Day 1 Strength Training Exercises

Exercise Weight

Exercise Reps

Rest (sec.)

Biceps

Standing Barbell Curls

50 lbs.

8

15

50 lbs.

8

15

50 lbs.

8

15

50 lbs.

8

15

50 lbs.

8

15

EZ Curl Bar Curls

50 lbs.

8

15

50 lbs.

8

15

50 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

Triceps

Rope Extensions

35 lbs.

8

15

35 lbs.

8

15

35 lbs.

8

15

35 lbs.

8

15

35 lbs.

8

15

35 lbs.

8

15

35 lbs.

8

15

35 lbs.

8

15

Shoulders

Seated Dumbbell Press

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

Forearms

Barbell Wrist Curls

Barbell Reverse Wrist Curls

Cardio Training Exercises (definitions)

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

Cardio Distance(miles)

Cardio Time(min)

Treadmill Running

3.33 miles

30

Day 2 Strength Training Exercises

Exercise Weight

Exercise Reps

Rest (sec.)

Chest

Wide Grip Upper Chest Bench Press

Parallel-Bar Dips

Incline Dumbbell Flyes

120 lbs.

8

15

120 lbs.

8

15

120 lbs.

8

15

120 lbs.

8

15

120 lbs.

8

15

120 lbs.

8

15

120 lbs.

8

15

120 lbs.

8

15

-

8

15

-

8

15

-

8

15

-

8

15

-

8

15

-

8

15

-

8

15

-

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

Cable Crossovers

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

40 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

30 lbs.

8

15

Back

Wide Grip Front Chin-Ups

Wide-Grip Front Pulldowns

-

8

15

-

8

15

-

8

15

-

8

15

-

8

15

-

8

15

-

8

15

-

8

15

100 lbs. 100 lbs.

8 8

15 15

Cardio Training Exercises (definitions)

Treadmill Running 8x8 Chest Db bench press Decline db flyes Dips Shoulder Upright rows Bent over lat raise Back Two-arm db rows Pullovers Lat pulldowns Crunches Arms Tricep pressdowns Overhead extensions Bb curl Incline db curls The Routine Front Lateral Raise - 3 sets of 8 reps Chest Dips - 3 sets of 8 reps Front Lat Pulldowns - 3 sets of 8 reps Tricep Rope Pulldown - 3 sets of 8 reps Barbell Curls - 3 sets of 8 reps Hack Squat - 3 sets of 8 reps Seated Calf Raise - 3 sets of 8 reps Frog Sit-ups - 3 sets of 8 reps

100 lbs.

8

15

100 lbs.

8

15

100 lbs.

8

15

100 lbs.

8

15

100 lbs.

8

15

100 lbs.

8

15

Cardio Distance(miles)

Cardio Time(min)

3.33 miles

30

Be Sure To ... Do this routine for a month then, starting on the second month this should be increased to 5 sets of 5 reps, the third month 6 sets of 6 reps and the fourth month on 8 sets of 8 reps.

Vince Gironda's Exercises The following are Vince Gironda's favorite exercises, broken down by body part.  Legs: Hack squat, sissy squat with added weight, leg press.  Chest: Incline bench, V-dips and floor flyes. Floor flyes at the cable are really a lost gem, nothing gives a better pec isolation.  Back: Pull ups (chest to the bar), kneeling lat pull downs (where you kneel on the floor in front of the pulley, seated cable rows.  Shoulders: Military press, seated lateral raise or circuit, rear delt flyes while laying chest down on a bench.  Triceps: Parallel grip dips, kneeling overhead extensions.  Biceps: Zottman curls, incline curls.  Calves: Donkey raises.  Abs: Crunches and leg raises. Vince believed in a high reps and (gasp!) high weights for maximum muscle growth. Traditionally, there have always been two schools of thought in bodybuilding: the high intensity-low frequency group, most notably known via Arthur Jones and Mike Mentzer, and the high volume group as represented by that Austrian guy who is in the movies. (Please note that I did not say that Arnold Schwarzenegger trained low intensity and high volume, since that wouldn't be true.) What constitutes maximum effort and total failure has been subject for debate since decades and goes beyond the scope of this article. Let's just settle on the notion that muscular failure refers to the point where the athlete isn't capable of achieving another rep without using improper technique aka cheating.

8x8 - The Honest Workout Gironda experimented with all kinds of different set and rep schemes. After a long period of trial and error he came up with the 8x8 workout or "the honest workout". Yes that amounts to 64 reps per exercise. What about overtraining? At the risk of becoming unpopular, I believe that the majority of today's gym rats both undereat and undertrain. Less focus on the latest supplement and more on sleep and food would work wonders for most. But I digress... What did the actual workout look like? Basically there are two variations, a whole body workout and a split routine. For the whole body workout, one would pick one exercise per body part and perform 8 sets of 8 reps. The goal is to get all 64 reps per exercises on relatively short rest (One minute for legs, back andchest, 30 seconds for arms, shoulders and calves). Personally, I feel you

should pick a weight that allows you to make it 8 reps at least for the first four sets, then you simply try to get as close to 8 as you can. As for weight selection, 60-70% of your normal training weight is a good start. Assuming you are brave enough to undertake the whole body workout, here is a sample. 1. 2. 3. 4. 5. 6. 7. 8.

Hack Squat Incline Bench Press Pull Ups Military Press Lying Cable Pull Overs Zottman curls. Kneeling Triceps Extensions w/Rope Donkey Calf Raise. If your gym doesn't have one of those machines, use the leg press. Vince actually preferred 8x20 reps for the calves, but that is not for the faint of heart.... 9. Leg Raises Your other option would be a more classical bodybuilding split. Hereby I would recommend 3 exercisesper large muscle group and 2 for smaller ones. The volume is high, rest is short so be prepared for a lot of soreness. Make sure to adjust your food intake and sleep pattern accordingly. I would also skip cardio. If you have the luxury of time, you can break the sessions in half and train twice a day. This works very well when getting ready for a contest or photo shoot. Day 1 Back/Triceps  8x8 Pull ups  8x8 Seated rows  8x8 Pull overs  8x8 Narrow grip dips  8x8 Kneeling overhead extensions Day 2 Legs  8x8 Hack squats  8x8 Leg press wide stance of single legged  8x8 Stiff legged dead lifts Day 3 Calves Shoulders  8x8 Military press standing  8x8 Leaning side raises  8x20 Donkey raises Day 4 Chest/Biceps  8x8 Floor flyes with cables  8x8 V-Dips  8x8 Incline dumbbells bench  8x8 Zottman curls  8x8 Drag curl

Chest: Low Cable Crossovers 8 x 8 DB Incline Bench Press 8 x 8

Smith Machine Flat Bench Press 8 x 8 Biceps: Drag Curls 8 x 8 Preacher Curls (done in a reverse position with stomach on the sloped side) 8 x 8 Incline supinated curls 8 x 8 Forearms: Hammer Curls 8 x 8 Wrist Curls 8 x 8 Shoulders: DB Seated Military Press 8 x 8 Lateral Raises 8 x 8 Cuban Press 8 x 8 Bent Over Rear Lateral Fly 8 x 8 Triceps: Close Grip Press 8 x 8 Rolling Tricep Press 8 x 8 Triceps Pushdowns 8 x 8 Back: Bent Over Prone Row to Sternum 8 x 8 Chest Supported Row 8 x 8 Lat Pulldown wide Grip 8 x 8 Standing Face Pulls 8 x 8 Abs: Weighted SB Crunch 8 x 8 Hanging Leg Raises 8 x 8 Decline Bench Leg Lowering 8 x 8 Legs: Front Squats 8 x 8

Leg Press (feet narrow) 8 x 8 Leg Extension 8 x 8 BB Stiff Leg Deadlift (you’ll want straps for this) 8 x 8 Seated Leg curl 8 x 8 Standing Calf Raise 8 x 20 Seated Calf Raises 8 x 20 (this workout for legs takes an age and is particularly unpleasant, I tend to do 3-5 sets of 20 for calves) Remember, rest for 30 seconds (you’ll need to pick weights lighter than your normal 8RM obviously, probably nearer your 15 or 20RM to start with) between sets and gradually shorten rest periods. You shouldn’t be failing to hit your 8 reps until the last one or two sets, if you are then you have gone too heavy. I take minimal rests between exercises as well, just long enough to take a drink. If you are using dumbbells do not take your hands off them or rack them. If using a barbell keep hands on between sets. I am currently on a routine for building mass and strength. This consists of doing 6 sets of 6 on two key bodyparts. My routine consists of the following: Monday: Chest - 3 exercises, 6x6 Tuesday: off Wednesday: Shoulders, Back - 3 exercises each, 3x8 Thursday: Legs - 4 exercises, 3x8 Friday: Bicep, Tricep - 3 exercises each, 6x6 Sat, Sun: off Squat Bench Press Barbell Row Deadlift Chin-up Dips Military Press Power Clean Pick five and rest twice a week.

Here are the top exercises to use in a 8x8 workout.

Back

Chest

Legs

Shoulders

Arms

Pull-ups

Flat/Incline bench

Back squats

Seated DB shoulder press

Triceps pressdown

Lat pulldowns

Cable chest press

Leg extensions

Standing BB shoulder press

Close grip bench

Seated rows

DB bench press

Leg press

Push press

Floor press

T-bar rows

Blast strap push-ups

Hamstring curls

DB upright row

BB/DB/Zottman curls*

Calf raises

Chest supported fly

Chin-ups

DB chest supported rows

French press * performed bilaterally, not one at a time

Alternatively, here are some exercises to avoid: Deadlifts, bent-over rows, good mornings. These are great exercises, but not in an 8x8 workout. Mixing low rest with high training volume sounds like chaos for the erector spinae and QL, and a week of hobbling around the office like Quasimodo. Front squats. As Charles Poliquin pointed out, the rhomboids tend to fatigue after about six reps in exercises like front squats in which they act as a stabilizer. Save the fronts for a higher intensity, lower volume phase. Unilateral exercises. The one-limb-at-a-time thing allows for too much rest between arms and legs when you're constantly working one side at a time. And in this program, rest is the devil.

Here's an example: Doing 8x8 back squats and leg presses in the same workout and then adding two more 8x8 exercises would probably be hell inside four walls. It 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 8x8. To wrap it up, add two more movements like Romanian deadlifts and weighted hip thrusts for a more reasonable rep scheme like 4x12. The take home point is to make it through weeks of this kind of training, you need to think before you start throwing exercises together. The more compound the movements you choose,

the less total exercises you should use in the 8x8 style. So if you're a competing bodybuilder who isolates right down to the muscle, let alone muscle group, then stacking three or four different hamstrings or triceps 8x8's into the same day could theoretically work. Vince Gironda recommended his bodybuilders train the same muscle every fourth day with around 15 sets per muscle group. This added up to the collective weekly volume necessary to promote growth. Since we're not all pro or even amateur bodybuilders and may not have the time to do this, I suggest training each group once a week and increasing the volume per workout by adding more sets of work.

Get Jacked Up! To sum up, here are some guidelines: The goal is to maximize weight lifted and minimize time rested, meaning there should be an inversely related progression from week to week. The ultimate goal is to reach your original 8RM with under 30 seconds rest between rounds. Compound and single joint exercises both fly in this game. Monday: Back/Traps Bent Over Barbell Row 6x6 Conventional Deadlifts 6x6 Lat Pulldown 6x6 Dumbbell Shrug 4x15 (Burn out) Wednesday: Chest/Legs Barbell Bench Press - Flat 6x6 Dumbbell Flyes 6x6 Barbell Squat 6x6 Stiff-Legged Deadlifts 6x6 Standing Calf Raises 4x15 (Burn out) Friday: Shoulders/Arms Side Lateral Raise 4x6 Seated Dumbbell Press 4x6 Triceps Pushdown 4x6 Close Grip Barbell Bench 4x6 Barbell Curl 4x6 Hammer Curls 4x6

I trained back and only did 3 exercises: 10x10-assisted pull-ups; 10x10 v bar pull downs; 10x10 t bar rows I chose a weight of +/- 60% of my normal 10-rep weight.

8x8 Day 1 Decline Bench

Decline Flyes Dips Dumbbell Upright Rows Bent over Lateral raise Day 2 Leg Press Leg extensions Leg curls Calf raises 8x8-20 Day 3 Two-dumbbell rows Dumbbell or Machine Pullovers Lat pulldowns Weighted Crunches 8x8-15 Day 4 Tricep Pressdowns OH Extensions Barbell Curls Incline Dumbbell Curls NO TRAINING MORE THAN 4-5 WEEKS