Vince Gironda's 8x8 routine

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    Vince Gironda's 8x8 routine


    Today I tried the Vince Gironda's 8x8 routine for my back/biceps.

    The exercises I choice are as follows:

    Pull Downs Mid
    Rows using close grip
    T-Bar Rows

    Drag Curls
    Incline DB Curls

    What I liked:
    - The pump
    - Lighter weight = better form and really contracted the muscle
    - The burn

    What I did not like:
    - Lighter weight = boring and left me feeling unfulfilled
    - Using 40 % of my 8 rep max felt boring.
    - To easy and very overrated or outdated

    Not sure if I would do this on my next workout. I feel this workout may of slowed down my progress and I left the gym feeling the workout was not enough. On a few exercises I had to stop shy of 8 reps on the last set. The tradition 4x12 is more enjoyable.

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    If I am not mistaken, Gironda's program was based on progressive overload - and so, each workout you would progress as a percentage until you reach 100% of your 8RM, and then beyond. Also, his workout traditionally has two "power days" at the beginning of the week with high weight and low reps.
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    Quote Originally Posted by Mulletsoldier View Post
    If I am not mistaken, Gironda's program was based on progressive overload - and so, each workout you would progress as a percentage until you reach 100% of your 8RM, and then beyond. Also, his workout traditionally has two "power days" at the beginning of the week with high weight and low reps.
    I have came across so many variations. None of which said anything about a power days. I will have to do some more research.

    I do like the Drag Curl. That def. works.
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    The Gironda e-book I have lays out a version which day one is upper-body power, day two is lower body power, and then hypertrophy days follow. Look for Tommy Jeffers' log on here: it details the approach.
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    I tried the 8x8 again with chest and triceps.

    -Incline DB Press
    -Dips
    -Flat DB Fly's
    -Push Ups

    -Tricep Dips
    -Tricep Extensions
    -Rope Pull Downs

    Today was actually pretty good. The pump I got in my triceps was awesome. I am still skeptical on the gains of this routine. I might try alternating weekly the 8x8 and my traditional workout. That way I can still do my compound exercises which I found don't go well with the 8x8. Kind of dangerous doing squats or bench press on the 8x8 with no spotter.

    As long as I don't lose any gains from the 8x8.
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    Gironda had so many interesting ideas
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
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    Quote Originally Posted by Mulletsoldier View Post
    If I am not mistaken, Gironda's program was based on progressive overload - and so, each workout you would progress as a percentage until you reach 100% of your 8RM, and then beyond. Also, his workout traditionally has two "power days" at the beginning of the week with high weight and low reps.
    You are correct Mullett. This was used during the pre-contest phase by Gironda's clients to avoid the traditional excessive cardio approach. The natural trainer will quickly be over trained by attempting this (and that is in respect to a well conditioned natural bodybuilder).

    The weekend warrior or casual lifter should avoid this method.
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    Is the E-book free? Or one you have to purchase??
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    Quote Originally Posted by Good Shepherd View Post
    You are correct Mullett. This was used during the pre-contest phase by Gironda's clients to avoid the traditional excessive cardio approach. The natural trainer will quickly be over trained by attempting this (and that is in respect to a well conditioned natural bodybuilder).

    The weekend warrior or casual lifter should avoid this method.
    I agree. It is a 6 day split with both power and hypertrophy, and really takes dedication to diet and restful sleep to acclimate to it! I know several prominent natural lifters who absolutely swear to it, but I feel, as you said, the average individual is best served using that method whilst "on".
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    Quote Originally Posted by Mulletsoldier View Post
    I agree. It is a 6 day split with both power and hypertrophy, and really takes dedication to diet and restful sleep to acclimate to it! I know several prominent natural lifters who absolutely swear to it, but I feel, as you said, the average individual is best served using that method whilst "on".
    I'll just finish out the week with this. Do you think this one week will bring negative gains?
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    I decided to finish out the week. Today I did Legs.

    -Leg Press
    -Leg Extensions
    -Leg Curls
    -Calf Raises

    This was very painful experience with the legs. While doing the leg press I thought my legs were going to break. I am going to go one more day with the shoulders and go back to my traditional workout.

    The biceps are still sore and may of got the best workout from the 8x8. If anything, in the future I will use the 8x8 with my bicep routine.
  

  
 

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