Nearly all of Vince's ideas met with a certain degree of skepticism initially, yet eventually - sometimes two or three decades later - many of his methods became accepted as standard bodybuilding truths. Fast-metabolism types may not even need any other aerobic work while using 8 sets of 8. There was no way this could be done with heavier weight without form being sacrificed which Gironda was against. 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. Either way was intense and you can be assured you did a serious workout. Many of the folks these athletes hire are known as coaches or “gurus”. 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). It's natural to resist concepts that are so radical. While he never won a show, he did place 2nd at the 1962 Mr. Universe while weighing around 175 pounds. Build muscle, lose fat & stay motivated. 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. Many consider Gironda as someone ahead of his time because he advocated for low carb diets long before they were popular. This principle has also been called density training in more recent years. Sign up to receive email updates and to hear what's going on with us! Day 1ChestDecline low cable - crossover (touch hands at waistline) 8 X 8Bench press to neck - 8 X 8Incline Dumbbell Press - (palms facing each other) 8 X 8Wide Grip V-Bar Dips - 8 X 8, BicepsDrag Curl - 8 X 8Preacher curl (top of bench at low pec line) - 8 X 8Incline Dumbbell Curl - 8 X 8, ForearmsZottman Curl - 8 X 8Barbell Wrist Curl - 8 X 8, Day 2ShouldersDumbbell Side Lateral raise seated - 8 X 8Wide Grip upright row - 8 X 8Front to back barbell shoulder press - 8 X 8Dumbbell bent over rear deltoid lateral - 8 X 8, TricepsKneeling rope extension - 8 X 8Lying Tricep Extension - 8 X 82 Dumbbell Tricep Kickback - 8 X 8, Day 3BackSternum Chin up - 8 X 8High bench two dumbbell rowing - 8 X 8Low cable row with 18" high pulley - 8 X 8Medium Grip Lat Pulldown to Chest - 8 X 8, AbsDouble Crunch - (pull in knees and elbows together at same time) 8 X 8Weighted Crunch - 8 X 8Lying Bent Knee Leg Raises - 8 X 8, DAY 4QuadsFront Squat - 8 X 8Hack machine squat - 8 X 8Sissy Squat - 8 X 8Leg Extension - 8 X 8, Hamstrings -Supine Leg Curl - 8 X 8Seated leg Curl machine - 8 X 8, Calves Standing Calf raise - 8 X 20Seated Calf raise - 8 X 20. Join 500,000+ 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. He’s known as the Iron Guru but Gironda also helped many people with their nutrition programs. The number of exercises per body part will also depend on what type of split routine you choose. Results count. We teach you how to do thousands of exercises! If you have a split routine that works well for you, by all means stay with it. 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. He also advocated using nutritional supplements. Email: click here. Here's how it works: You will select three or four exercises per muscle group and perform 8 sets of 8 on each exercise. These days it's more popular to split a routine four or even five ways. "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.". Instead he created and popularized the neck press. Young Vince wanted to follow in his father’s footsteps originally, but was swayed towards lifting weights after seeing a photo of bodybuilding great John Grimek. 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. Vince warned that this set and rep combination is not for beginners: "You have to build up to the stage where you can benefit from this extremely advanced form of training. Related: The 38 Greatest Male Hollywood Physiques Of All Time. 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. Training large muscle groups and doing multi-joint free weight exercises are especially difficult. Another movement he tweaked to his preference was the classic dip. Learn how real people made their transformations! 8 sets of 8 will also help you get leaner. 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. You could either use it as a full body workout or focus on individual muscle groups as you would a bodybuilding split. Gironda called this "training over your head." This means no magazine reading, no walking around the gym, no gossiping, no changing the CD in your Walkman, and no - not even going to the bathroom. This principle of overload explains why sprinters have bigger muscles than distance runners.

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