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Vince Gironda 8x8 Workout Routine

Vince Gironda Workout

Vince Gironda was always 5 decades ahead of his time when it came to building muscles. It was only 50 years later that qualified sports scientists like Charles Poliquin started talking about the advantages of German volume training. Vince had used it to get good results for maximum hypertrophy.

All Vince's training ideas were "off the wall" in those days. Things like bench pressing the bar to your neck, or doing a chin-up to your sternum. Today we call them sissy squats or drag curls that Vince called the "Burlesque Bump". His training systems would include 15 X 4 reps, 3 X 12 reps, 6 X 6 reps, 10 X 10 reps and then combining all that with 4 different exercises in one giant set, to attack every "side" of the muscle.

For advanced bodybuilders Vince's favorite was 8 X 8 reps which Vince called the high-intensity "honest workout" for maximizing muscle-fiber growth fast. Strength coaches across the world still use Vince's 8 X 8 training system to bring up a lagging body-part in highly trained athletes.

This 8 X 8 is not designed to improve your strength levels, its high volume with a fast tempo to build size, quickly. It's a super-tough workout with major cardiovascular stress because of the short rest intervals. This burns more calories and stimulates your metabolism, stirring up hormones and melting your fat away.

Vince Gironda explained to his students that the only requirement to build muscle is overload, overload can and should come in many different ways, progressively increasing the weight. Performing more work in less time was just another form of overload for Vince.

This is how Vince designed his 8 X 8: You select 3 or 4 different movements/exercises for each body-part = 24 to 32 sets on each body-part. You then work 2 or 3 muscle groups in each 45 minute training session, resting 15 to 30 seconds between each set.

It should be noted that the fact these highly intense workouts only last 45 minutes, makes no difference to "Intensity or Insanity" type of training we see from John Defendis or Steve Michalik, however it is NOT the same workout because these workouts are not 2 or 3 hour marathon workouts.

Although Vince recommended a 2 or 3 day split when doing 8 X 8, we have outlined his 4 day split routine doing 8 X 8 below:

Day 1:
Decline low cable crossovers (touching hands to waistline) 8 X 8 reps
Bench press to the neck 8 X 8 reps
Incline D/B Press (palms facing) 8 X 8 reps
V-Bar Dips (wide grip) 8 X 8 reps
Drag Curls 8 X 8 reps
Preacher curls (from bench top at lower pec line) 8 X 8 reps
Incline D/B Curls 8 X 8 reps
Zottman Curls 8 X 8 reps
Barbell Wrist Curls 8 X 8 reps

Day 2:
D/B Seated Side Lateral raises 8 X 8 reps
Upright rows (wide grip) 8 X 8 reps
Barbell shoulder press (front to back) 8 X 8 reps
Bent-over D/B raises 8 X 8 reps
Kneeling rope extensions 8 X 8 reps
Lying Triceps Extensions 8 X 8 reps
2 D/B Triceps Kickbacks 8 X 8 reps

Day 3:
Sternum Chin ups 8 X 8 reps
High bench two D/B rowing 8 X 8 reps
Low cable rowing 8 X 8 reps
Lat Pull-down (medium grip) to Chest 8 X 8 reps
Double Crunches 8 X 8 reps
Weighted Crunches 8 X 8 reps
Bent-knee Leg Raises 8 X 8 reps

DAY 4:
Front Squats 8 X 8 reps
Hack machine squats 8 X 8 reps
Sissy Squats 8 X 8 reps
Leg Extensions 8 X 8 reps
Supine Leg Curls 8 X 8 reps
Machine Seated leg Curls 8 X 8 reps
Standing Calf raises 8 X 20 reps
Seated Calf raises 8 X 20 reps

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Disclaimer: The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.