These exercises really don't work, and some even lead to injury. He became widely known for his idea that training 6 sets of 6 reps each while resting as little as only 15 seconds between sets grows muscle fast. Safer too. If you can't do all 6 sets with a strict 30 second break, reduce the weight until you can use shorter rest periods. ‘Top’ of the lift (when muscle contraction is where you want it. Need to jump higher? Smaller areas like the biceps, triceps, and calves would only need two movements each. Check this out. Add 4 minutes. De-stress and take the edge off without feeling drugged. It tastes amazing, it fuels muscle growth, and it makes your overworked joints feel better. Try to complete each workout in under an hour. How come some people go to the gym a lot but don't look like it? Do this full-body plan every other day. Here's how to whip up a steaming cup. It's a scheme popularized by Vince Gironda, and one which he used with the very first Mr. Olympia, Larry Scott, and many others. © 2020 T Nation LLC. And it delivers, every time. The Vince Gironda Inspired 8x8 Workout Should you opt for a bodybuilding split, stick to three or four exercises for the larger muscle groups like legs, chest, and back. The related 6x6 workout routine is an intermediate version of the same program. Instantly fix a common problem with cable crunches and build a six pack that pops. Take a look. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. 6×6 And 8×8 Vince Gironda Training September 25, 2008 by Iron Guru 8 I trained under Vince in 1981 at his gym (Makawway was there at that time and Jeff Goldblum “The Fly” also). When straight sets are used with his 8 x 8, 6 x 6, or 15 x 4 routines, Gironda recommended only one exercise per body part for a total of 6, 8, or 15 sets per muscle group. The Art and Science of Body Recomposition: How to Build Muscle and Burn Fat at the Same Time, The Ultimate Workout & Diet Plan for Skinny-Fat Guys, Dips (weighted if you can do more than six reps per set). Vince Gironda’s 8x8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. Here's why. Remember, the key factor with this loading scheme is density, not load. Then you'll never miss a workout. All Rights Reserved. You must complete all six sets in as little time as possible, resting only 30 seconds between sets. While Gironda's recommendations were to shoot for rest periods of 30 seconds at most, he had his advanced bodybuilders resting only 15 seconds between sets. You want great sex? Vince Gironda 6x6 routine Vince Gironda was always someone who was willing to experiment and learn from what others were doing and getting results. Probably because they're making these mistakes. Squat or bench more weight than ever with this seriously simple trick. This effective program is for them. You want love? Boost performance, wipe out imbalances, annihilate weak points, build muscle, and improve all the big lifts... with one exercise. Follow Michael Warren on Twitter. It's a scheme popularized by Vince Gironda, and one which he used with the very first Mr. Olympia, Larry Scott, and many others. Vince Gironda’s 8×8 system of training was originally termed as the « honest workout », because it is simply one of the most difficult and challenging workouts there is. It's based on a high training density (doing a … It is a high volume, old school bodybuilding programs that have become the stuff of legend. Build maximal strength the natural way. An extremely simple diet tweak will get you ripped, keep you ripped, and still allow you to build muscle. Here's how. Check it out. Here's what to skip, plus alternatives to get you jacked and fix that ugly posture. ). Here's how. This is a great set/rep scheme for size gains. I've Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. 75 minutes maximum for first timers. That's where the training density comes in. If your posture kinda sucks, you may be one exercise away from injury. Warm up with a light jog – 5 or 10 minutes – before attacking the weights. Use approximately 70% of your 1RM for the particular exercise you're doing, NOT your 6-rep max. Here's something that will do just that. There's a better exercise to build your back. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Advanced versions of this squat are anything but sissy. Got some dumbbells? If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Want to lean up too? Privacy Policy. You want harmony? Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level, Tip: Hack Your Nervous System, Set New PRs, Chill Out With This Non-Prescription Drug, Tip: A Very Weird Way to Boost Your Vertical, Tip: 3 Reasons Trap Bar Deadlifts Are King, The Best Damn Strength Plan For Natural Lifters, The Best Damn Workout Plan For Natural Lifters, Tip: You'll Never Do Crunches the Same Way Again. Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight. Michael Warren won the UK Personal Trainer of the Year award (2014). Your email address will not be published. 6 x 6 With 30-Second Rests This is a great set/rep scheme for size gains. Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Alternate between regular Deadlifts and Sumo Deadlifts every other Workout B. Here's a simple way get more glute work out of your staple strength lifts. The needle is better than the knife. Actually, a few weeks ago, after reading "The Vince Gironda Workout Bulletin and Me" by Alan Palmieri on his website, I decided to to follow the instructions in there, to start with 3x8, move to 5x5, then 6x6 and finally 8x8. It's based on a high training density (doing a lot of work in a shorter amount of time), rather than load.