What about overtraining? Not everyone was meant to squat deep, but a simple test will tell you how deep you can safely go. Strive for simple week-to-week progression and you're golden. Probably because they're making these mistakes. 30 seconds? etc. 8x8 Drag curl don't they hit the same fibers? Wednesday: Rest just a note for those who have never tried this routine but want to: Vince suggested to find your 8 rep max in an exercise and then begin with 40% of THAT weight for 8x8. good results! You can change it on a weekly basis. These are great exercises, but not in an 8x8 workout. Like 10x10 or German Volume Training, choose 60 – 70 percent of your 1RM in a given lift (compound movements preferred), and perform 8 sets of 8 reps with a mere 30 seconds or less of rest. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Do this full-body plan every other day. He was famous for cutting edge training and dieting methodologies. There's a better exercise to build your back. If your posture kinda sucks, you may be one exercise away from injury. Is there any way to tailor this for an intermediate lifter? 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. Aim for less than 30 seconds on smaller muscles (calves, arms, shoulders) and less than 45 seconds for larger muscle groups. Then get your partner to start working out with you. He is now an author, and one of the most sought-after trainers in Manhattan. • 3x8 Dips (use added weight if you can get 20reps) Important stabilizing muscles like the low back and rhomboids need to be accounted for in your exercise selections. • 3x20 Donkey raises First off, there is exercise selection. If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Choice of exercises is usually based on the muscular and cardiorespiratory demands of the workout, but here's another instance in which the "rules" can be bent. These are the same idiots who tell the first-timer to take what they can normally squat for 10 reps and don't stop until you get 20 reps! But yeah, guys often don't want to seem like a wuss, so they'll start to cheat on tempo, upping the weight instead of doing the count right. Just a regular leg press but a wider stance? 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. For a man with more eccentricities than a Star Trek convention, Vince Gironda was light years ahead of his time when it came to building a better body. 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. Lines and paragraphs break automatically. And in this program, rest is the devil. As for the leg press, it is a typo in deed, should be wide stance or single legged. Take a look. Hey Mike - you could do this 4-day cycle a few ways. Build muscle, lose fat & stay motivated. For the vast majority, separating the goals into two separate blocks or phases is a more practical approach. The content of this field is kept private and will not be shown publicly. The "rules" differ slightly when it comes to this training method. Build muscle, lose fat & stay motivated. Vince Gironda’s 8x8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. Also you don't need weights at all to apply this to push ups, anything with a trx system (rows, dips, ab work), or pull ups (you will definitely need assistance bands). However, his methods do work and have created some of the best physiques ever. Thursday: Day 3 Here's why, plus some more effective alternatives. Email: click here. Yeah it's a different muscle activation, but it's pretty fun, shorter, and better than nothing if you can't use weights at all. I guarantee you 20lbs military press will burn out a beginner/intermediate. • 3x8 Leg press wide stance of single legged Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. • 3x8 Narrow grip dips, "Day 3 Calves Shoulders Columbia, SC 29209 8x8: An Honest Workout By The Late, Great Vince Gironda Josh Bryant, MS, CSCS January 07, 2020 • 4 min read The late Vince Gironda, affectionately known as " The Iron Guru," developed approaches to hypertrophy that are still being used 60-plus years after he developed them. Thats tough on the shoulder joints imo. 1 minute? Your mind is often a limiting factor to the results of your workouts. Sometimes I have to drop set cause I dont know what I can do at this rate so it's still experimental at this point. Trent, lean forward for the dips so you ll hit the chest more. For non-powerlifters, trap bar deads beat the pants off the barbell variation. Add up to 20lbs, you'll be dying. 5x20 Standing Calv-Raises (i've tried 8x20, but i got cramps in the night and i couldn't walk for 2 days!) Got some dumbbells? The 8×8 workout was the brainchild of legendary fitness pioneer Vince GiRonda. 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, 8x8 Leg press wide stance of single legged. I am aware that this workout goes against many of the so-called established 3x10 programs, but it pays to have an open mind. Main thing I'm also doing is 20 seconds rest between each set and 30 sec rest between exercise. Similar to the 10×10, it stimulates serious muscle hypertrophy along with fat loss. Instantly fix a common problem with cable crunches and build a six pack that pops. Monday: Day 1 What can I do, when I can't do a lot?I'm w/o at home since I can't drive anymore.I'm in a wheel chair but I can walk holding on to a treadmill. With lighter weights slow the tempo down, aiming to decrease rest time between sets. These exercises really don't work, and some even lead to injury. 8x8 Zottman curls How come some people go to the gym a lot but don't look like it? • 3x8 Incline dumbbells bench Less focus on the latest supplement and more on sleep and food would work wonders for most. Doing 4 sets of 8x8 for bigger muscle groups and 2 for smaller in a 4 day split I've also been following a modern version of his diet and I'm growing like I've never grown before. This works very well when getting ready for a contest or photo shoot. For the whole body workout, one would pick one exercise per body part and perform 8 sets of 8 reps. If I do full body workout how many days can I do this I been working out since 1979 and I'm in great shape (for my age) lol. Are you supposed to complete all the sets of an exercise before you move to the next exercise or do you giant set them? You do this 2 days on/2 Days off? Here's something that will do just that. Here's how to whip up a steaming cup. He was open to criticism. This might be the only program I've used with intermediate clients in which single-joint and sometimes open-chain movements are very effective, although without the hormonal charge that the bigger lifts elicit. 8x8 Laterals Safer too. 1180 First Street South But I digress... What did the actual workout look like? high weights for maximum muscle growth. Gironda experimented with all kinds of different set and rep schemes. To wrap it up, add two more movements like Romanian deadlifts and weighted hip thrusts for a more reasonable rep scheme like 4x12. 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. • 3x8 Pull ups If I do the full body workout. You want love? It is a high volume, old school bodybuilding programs that have become the stuff of legend. (Please note that I did not say that Arnold Schwarzenegger trained low intensity and high volume, since that wouldn't be true.). Learn how to get order discounts and FREE fitness gear! The volume is high, rest is short so be prepared for a lot of soreness. One of his favorite methods was the 8×8 workout, which he deemed the “honest” workout because of how much muscle fiber you could build in such a short amount of time. For lower body, sub plyos. 8x8 Kneeling Cable Pull overs 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.