Build Muscle & Lose Fat at the Same Time Using Vince Gironda’s 8×8 Workout Method
Absolutely! There’s a popular saying in the bodybuilding community that uses a colorful metaphor: “You can’t ride two horses with one ass.” In bodybuilding, this translates to the idea that it’s complex or almost impossible to achieve muscle gain and fat loss simultaneously. However, Vince Gironda’s 8×8 workout method is an old and proven path to defy it.
Don’t know much about Vince Gironda or his 8×8 training method? Keep reading; we’ll cover it in detail here.
Vince Gironda’s 8×8 Training Method
Many considered the late Vince Gironda to be the first bodybuilding coach. He was also the most eccentric due to his 8 sets of 8 reps (8×8) workout, which was also called the honest workout.
Gironda’s 8×8 training method is a highly challenging, high-volume workout method that’s strictly for aesthetic improvements. Similarly, the name “honesty “is given to it due to the humbling weight lifter being forced to choose at the time of performing the actual workout.
Like German Volume Training, Vince Gironda’s 8×8 workout method consists of 8 sets and 8 reps per exercise instead of 10 sets and 10 reps. Similarly, it’s more suitable for those looking to improve their aesthetic looks rather than for those who want to enhance their strength, explosiveness, and power. Lastly, Vince generally prescribed this workout method mostly to lifters during their bodybuilding contest preparation, and many have even gotten the results.
How Vince Gironda’s 8×8 Workout Is Done
Lifter will go for three or four exercises per muscle group and will perform 8 sets of 8 reps on each of the chosen exercises. It means the lifter will do 24 to 32 sets per body part. Also, the lifter will have to work two or three muscle groups per session while making sure resting time is between 15 and 30 seconds. Lastly, the lifter should ensure that the workout is completed within 45 to 60 minutes.
Like German Volume Training (10×10), lifters should choose 60 to 70% of their 1RM (1 Rep Max) in any given compound exercise, preferably, and perform 8 sets of 8 reps with 30 seconds or less resting time. Similarly, this training technique can also be applied to up to four different exercises per workout session. However, if you’re just starting out, it’s recommended that you initially do only one exercise to get comfortable with it.
The 8×8 training method is good and will make you push harder to complete all the sets. Similarly, training using 60 to 70% of your 1 Rep Max and doing it eight times may look easy initially. However, six exercises eight times within 6 to 8 minutes on compound movement is challenging. In addition, it leads to metabolic stress, which helps burn calories while improving your endurance.
Further, there is no need to worry that it may lead to overtraining because you aren’t exceeding workout duration, which can lead to a negative effect on recovery. Here, in this 8×8 workout method, you’re simply overloading the muscles by condensing more training in less duration.
Overload isn’t entirely based on adding more weight, and you can do it other ways as well. No doubt, Vince Gironda always supported the idea of adding more weights to the bar, but he equally believed in performing more work in less time.
Let’s Bring an Old Legend Vince Gironda Back to Life
Vince Gironda was one of the legendary bodybuilders and bodybuilding coaches of yesteryear whose knowledge is helpful to date. He was the real “Iron Guru.” While Joe Weider was pushing himself as the trainer of champions, it was Vince Gironda who originally had the most successful following among bodybuilding champions.
Vince Gironda was the one who had helped bodybuilding champion Larry Scott to go from a 157-pound guy with average genetics to the Mr. Olympia winner weighing 207 pounds. Similarly, he has also helped other bodybuilding legends like Mohammed Makkawy, known for being the most shredded and aesthetic bodybuilder of the time. Though Mohammed never became Mr. Olympia, but he finished second twice and had won many pro contests.
They were Vince’s two best students. However, many others have been stable champions as well, like Mr. America of 1967, Don Howorth, and Rick Wayne, who had been three times Mr. Universe and two times Mr. World. Similarly, he was also popular for training movie stars. Whenever actors wanted to get in shape for their role in a short duration, Vince was the go-to person.
On the flip side, Vince wasn’t into marketing himself and was more like an underground guru, which is one of the main reasons why many haven’t heard about him. Also, some of his methods were against what was advocated in his prime time (even today). Some of his ideas were so innovative that people weren’t ready to accept them.
Exercise Selection for Vince Gironda’s 8×8 Workout Method
Choosing exercise is usually based on the muscularity and cardiorespiratory demands of the workout. However, in this 8×8 workout, rules can be bent. It might be the only workout program where single-joint and open-chain movements are compelling.
Note: Compound movement is still recommended. But cardiovascular demands may get limited, so it’s recommended that you choose your loads wisely.
Back
- Pull – Ups
- Lat Pulldown
- Seated Rowing
- T – Bar Rowing
- DB Chest Supported Rowing
Arms
- French Press
- Chin – Ups
- Floor Press
- Close Grip BB Bench Press
- BB/DB/ Zottman Curls
- Triceps Press down
Chest
- Cable Chest Press
- Flat or Incline BB Bench Press
- DB Bench Press
- Blast Strap Push – Ups
Legs
- Leg Extensions
- BB Back Squats
- Leg Press
- Leg Curls
- Calf Raises
Shoulders
- Seated DB Shoulder Press
- Push Press
- Chest Supported Fly
- DB Upright Rowing
- Standing BB Shoulder Press
Note: Perform DB / BB / Zottman Curls alternatively and not at once.
Beginner-Friendly Exercise for Each Body Part
- Back: Lat Pulldown
- Chest: Barbell Bench Press
- Triceps: Rope Press down
- Biceps: Standing Barbell Curl
- Delts: Seated DB Press
- Quads: Leg Press
- Hamstrings: Lying Leg Curl
- Calves: Standing Calf Raise
- Abs: Crunch
Recommended Advanced Exercise for Each Body Part
- Chest: Wide Grip Parallel Dips
- Back: Seated Cable Row
- Biceps: Preacher Curl
- Triceps: Triceps Rope Pull in Race Car Drive Position
- Delts: Seated Dumbbell Lateral Raise
- Quads: Hack Squats
- Hamstrings: Leg Machine Curl
- Calves: Donkey Calf Raise
- Forearms: Seated Barbell Wrist Curl
- Abs: Crunch
You may think it’s boring, but it’s important to emphasize the effects of such workout methods. As you perform high volume on specific exercises, the result will be great. Similar to German Volume Training, it’ll help you add muscle size at a much faster rate.
Sample Workout Based on Vince Gironda’s 8×8 Workout Method
3 Day Splits
Monday – Push
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Bench Press | 8 | 8 |
| Seated Machine Shoulder Press | 8 | 8 |
| Incline DB Bench Press | 3 | 8 – 12 |
| DB Side Lateral Raises | 2 – 3 | 12 – 20 |
| Triceps Rope Pushdowns | 2 – 3 | 12 – 20 |
Tuesday – Rest Day
Wednesday – Pull
| Exercise Name | Sets | Reps |
|---|---|---|
| Bent Over BB Rowing | 8 | 8 |
| Chest Supported Incline DB Rowing | 8 | 8 |
| Lat Pulldowns | 3 | 10 – 12 |
| DB Bicep Curls | 3 | 12 – 15 |
| DB Hammer Curls | 3 | 12 – 15 |
| Face Pulls | 3 | 15 – 25 |
Thursday – Rest Day
Friday – Legs
| Exercise Name | Reps | Sets |
|---|---|---|
| BB Back Squats | 8 | 8 |
| Romanian DB Deadlift | 8 | 8 |
| Leg Extensions | 3 | 12 – 15 |
| Glute Bridge | 3 | 12 – 20 |
| Standing Calf Raises | 3 | 12 – 15 |
Saturday – Rest Day
Sunday – Rest Day
4-Day Splits – I
Day – 1: Chest, Biceps & Forearms
| Exercise Name | Sets | Reps |
|---|---|---|
| Decline Low Cable Crossover | 8 | 8 |
| Guillotine Press | 8 | 8 |
| Incline DB Press | 8 | 8 |
| Wide Grip V–Bar Dips | 8 | 8 |
| Drag Curls | 8 | 8 |
| Preacher Curls | 8 | 8 |
| Incline DB Curls | 8 | 8 |
| Zottman Curls | 8 | 8 |
| BB Wrist Curls | 8 | 8 |
Day – 2: Shoulders & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Seated Side Lateral Raises | 8 | 8 |
| Wide Grip Upright Rowing | 8 | 8 |
| Front to Back BB Shoulder Press | 8 | 8 |
| DB Bent Over Rear Deltoid Lateral Raises | 8 | 8 |
| Kneeling Rope Extensions | 8 | 8 |
| Lying Triceps Extensions | 8 | 8 |
| Triceps Kickbacks | 8 | 8 |
Day – 3: Back & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Sternum Chin Ups | 8 | 8 |
| High Bench DB Rowing | 8 | 8 |
| Low Cable Rowing W/ 18-Inch-High Pulley | 8 | 8 |
| Medium Grip Lat Pulldown to Chest | 8 | 8 |
| Double Crunches | 8 | 8 |
| Weighted Crunches | 8 | 8 |
| Lying Bent Knee Leg Raises | 8 | 8 |
Day 4 – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Front Squats | 8 | 8 |
| Hack Squats | 8 | 8 |
| Sissy Squats | 8 | 8 |
| Leg Extensions | 8 | 8 |
| Supine Leg Curls | 8 | 8 |
| Seated Leg Curls | 8 | 8 |
| Standing Calf Raises | 8 | 20 |
| Seated Calf Raises | 8 | 20 |
4 Day Splits – II
Day – 1: Back & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Pull Ups | 8 | 8 |
| Seated Rowing | 8 | 8 |
| DB Pullovers | 8 | 8 |
| Narrow Grip Triceps Dips | 8 | 8 |
| Kneeling Overhead Extensions | 8 | 8 |
Day – 2: Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Hack Squats | 8 | 8 |
| Wide Stance Single-Legged Leg Press | 8 | 8 |
| Stiff-Legged Deadlift | 8 | 8 |
Day – 3: Shoulders & Calves
| Exercise Name | Sets | Reps |
|---|---|---|
| Standing Military Press | 8 | 8 |
| Leaning DB Side Lateral Raises | 8 | 8 |
| Donkey Calf Raises | 8 | 8 |
Day – 4: Chest & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Cable Floor Fly | 8 | 8 |
| V – Dips | 8 | 8 |
| Incline DB Bench Press | 8 | 8 |
| Zottman Curls | 8 | 8 |
| Drag Curls | 8 | 8 |
5 Day Splits
Monday – Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Bench Press | 8 | 8 |
| Incline DB Bench Press | 8 | 8 |
| Push Ups | 3 | 5 – 20 |
| Cable Fly Crossover | 3 | 15 – 20 |
Tuesday – Back
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Pendlay Rowing | 8 | 8 |
| T – Bar Rowing | 8 | 8 |
| Lat Pulldown | 3 | 10 – 12 |
| Seated Cable Rowing | 3 | 12 – 15 |
Wednesday – Legs & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 8 | 8 |
| DB Romanian Deadlift | 8 | 8 |
| Leg Extensions | 3 | 12 – 15 |
| Lying Leg Curls | 3 | 12 – 15 |
| Seated Calf Raises | 2 | 15 – 20 |
| Cable Twist | 2 | 12 – 20 |
| Lying Leg Raises | 2 | 15 – 30 |
Thursday – Rest Day
Friday – Shoulders & Traps
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Shoulder Press | 8 | 8 |
| BB Shrugs | 8 | 8 |
| DB Upright Rowing | 3 | 8 – 12 |
| DB Side Lateral Raises | 3 | 12 – 15 |
| Face Pulls | 3 | 15 – 25 |
Saturday – Biceps & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Biceps Curls | 8 | 8 |
| Close Grip BB Bench Press | 8 | 8 |
| Triceps Rope Pushdown | 3 | 12 – 15 |
| DB Biceps Curls | 3 | 12 – 15 |
Sunday – Rest Day
4 Benefits of Vince Gironda’s 8×8 Workout Method
Here below are the benefits of implementing the 8×8 workout method into your training schedule:
Muscle Gains
Heavyweight is usually seen as the holy grail for building muscles. However, utilizing lighter loads can stimulate hypertrophy as well. Vince Gironda’s 8×8 workout is based upon training by making use of moderate loads but doing it in much lesser resting time, which leads to more muscle growth.
Better Endurance
Vince Gironda’s 8×8 training methodology is structured in a way where a lifter is required to do an activity, take a break, and repeat until you complete all 8 sets and then go down to other chosen exercises. However, most 8×8 workout plans are structured where you train with high repetition and moderate weight while ensuring rest time is 30 seconds or less. Similarly, it also helps increase average heart rate, which ultimately helps in improving endurance levels.
Time Efficient Training
The best part of Gironda’s 8×8 workout method is that you work your entire body and try to do it in around 30 minutes. On average, every exercise should take 6 to 8 minutes to complete. Further, two movements and a warm-up should be completed in 20 to 25 minutes.
Best for Developing Grit
It’s easy to do an 8-rep set using 60 percent of your 1-rep max. However, repeating it 8, 16, 24, or 32 times in a single workout session is challenging and tests your limits.
Vince Gironda’s 8×8 workout is best for developing grit as it has defined rules to follow, and there’s no other way around it, which can help to make the workout easier for the lifter. For instance, you need to dig deep and find the discipline to keep going, even if your muscles start burning.
4 Rules to Make Gironda’s 8×8 Workout More Effective
Resting Time
The resting time is predefined and is the main pivot. Here, you’ll make sure that you don’t rest for more than 30 seconds between sets. This will help keep your heart rate elevated, which will cause more metabolic stress.
Workout Tempo
Vince Gironda’s 8×8 workout method is based on fast execution. For instance, you’re required to perform repetitions from moderate to quick tempo, making sure you’re training with full range of motion. The program requires you to go for quick reps while making sure you’re in full control of the weight you’re using for an exercise.
Progressing the Load
Progressing the load plays a crucial role in long-term improvements as it continuously stimulates and shocks your muscles. Similarly, Vince Gironda’s workout program doesn’t have a specific progression scheme, but you should increase the load and keep yourself challenged over the weeks. For instance, you make sure that the weight you attempt to lift allows you to complete 8 reps successfully with proper form.
Selection of Exercise
Vince Gironda’s 8×8 works best with various exercises. However, it’s recommended that you go more with compound exercises like squats, overhead presses, bench presses, barbell rowing, and more. Another reason is that with compound exercises, you can go with reasonably heavier weights for 8 reps without compromising on technique more quickly compared to isolation exercises.
Wrapping Up
Vince Gironda’s 8×8 workout method is quite a misinterpreted workout program. This is mostly because Vince never bothered to provide in-detail clarity, not even in his popular mail-order courses. Even if it’s fully understood, many never attempt to try this training technique, as it isn’t easier to complete the full cycle of 8 sets and 8 reps while making sure 8 reps are performed within five minutes for a large muscle.
You can agree with some of the points mentioned in this workout method. And it’s been used for a long time and has helped many lifters at the time of their bodybuilding preparation or to achieve any fat loss goal. Nonetheless, if you’re an intermediate to advanced lifter who knows about exercises, then you can give it a try, and if it’s done properly, you’ll get results for sure.
