Vince Gironda 8x8

I want to hear about this. It looks like the type of thing I may try for a 2 month cut. Not strength but for size and looking good on the beach

btw vince suggested beginners start with 3 sets of 8 with 1 min rest for 4-6 weeks. then 6x6 with 45 seconds rest for 6-8 weeks. then 8x8 with 30s rest, lowering rest times over an 8 week cycle to esentially be rest pause. he would have guys take a week off after each cycle aka deload. He wasnt a strength guy instead used density training to cause many of the same effects.

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Most people with an interest in Vince have heard of his 8 sets of 8 reps or his 10 sets of 10 reps programs. I even know some younger bodybuilders today who are following the 10 sets of 10 reps and claiming that it is a new workout program just recently developed. I can’t tell you the number of times I have had to tell them about Vince Gironda and how long their “newly” developed program has been around. Anyway, even veterans may not remember his 15 sets of 4 reps program. This program is for the advanced or those preparing for a contest. It is a maximum workout program, and in order to keep from running out of nervous energy, work fast. This minimizes nervous energy depletion and allows maximum muscular energy output. This is a split routine. Two workouts per week for each body part. Conjunctive or assisting muscles only are used each workout. For instance, pulling muscles one day; lats biceps and abdominals. The next day pushing muscles; pecs, triceps, and delts. The third day thighs and calves. This workout takes 72 hours of recuperation so do not work a muscle group more than twice a week. Adequate recuperation is a must in every type of workout! Select your movements and perform 15 set of 4 reps for each movement.

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This concept allows a complete tissue break down and insures results. Simply take the same workout you are taking now, but work your upper body three days in a row and then switch to legs and work them 3 days. This gives a complete 72 hours rest to the opposite area. Well, what can I say? Yes I tried it. After the second day I felt like a rank beginner. I used it several times as a shock program to get me out of a slump. Vince was a strong believer in performing the greatest amount of work in the shortest possible period of time for getting the best results. Back when bodybuilders were working out for one, two, and even three hours per day each session, Vince was promoting shorter workouts with more intensity. “It’s not the amount of time that counts, it’s the quality and you can’t get quality from long extended sessions”.

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10-8-6-15 This is the famous Vince Gironda 10-8-6-15 workout routine. It is a highly effective program and one that will produce results. As with any Gironda program, you must follow it exactly as outlined. The first set is performed 10 reps with 50% of your maximum. The second set is performed 8 reps with 75% of your maximum. The third set is performed 6 reps with 100% of your maximum. The fourth set is performed 15 reps with 35% of your maximum. Whatever weight you can handle with effort, 6 reps is considered your maximum. Rest between sets should be no longer than 60 seconds. Also, deep breathing through the mouth, Hyperventilation, should be employed between sets. This program calls for 3 upper body workouts per week and 3 leg workouts per week. Do not add weight more often than once a week. Raising weights too fast only produces bad form. If abdominal work is performed, it should be done on leg days only. The success of this program depends on doing the exercises outlined with no additions. This program calls for maximum form. So it seems less than what you have been doing and too easy, be honest with yourself and ask; are you doing the exercises to the best of your ability? Which means performing your reps slower? In other words, make it hurt and don’t start cheating when it does. Remember a workout that does not hurt doesn’t build. Constantly strive to shorten the rest period between sets; this is more important than increasing the weight you are using.

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LINK

It looks like Vince Gironda recommends the bench press with legs up and flat back. Anyone here actually recommend that?

i think in some ways he was a little out there, but you have to understand the restrictions with supplements he was working with and also understand the quality of his food was much better than today.

I think his get steak and eggs diet is a really good keto diet and really good for cutting. It focuses on lower calories eating a pretty much perfect 60/40 ratio and focuses on whole very micro rich foods.


his max defition diet is pretty good too, focus on low carb, nutrient rich whole foods



his bulking diet is pretty simple adn focuses on whole foods



now his view on liver pills is outdated but again, he had shite supplements to work with back then.

His view on swallowing air when drinking from a water fountain was debunked.

I do believe protein is the most important macro by a long ways. But carbs are needed when trying to gain muscle and mixing them with protein makes very little difference. Some but not enough to freak over like he did.

His view on drinking water near a meal and taking HCL is damn good advice, i can't really do it but i have cut back my water around meals though. His view on acid reflux i believe is spot on.

his view on water being a weight gaining substance is dumb.

but overall his diets were pretty spot on for bodybuilding diets imo. i have been running half assed version of steak and eggs for 6 weeks or so and it has served me very well.

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His view on drinking water near a meal and taking HCL is damn good advice, i can't really do it but i have cut back my water around meals though. His view on acid reflux i believe is spot on.

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What do you think of his opinion on salt? He says to avoid it.

Also is there a difference between his definition diet and max definition diet?

There is one thing I live by. If Vince Gironda or Charles Poliquin said it, then damnit it’s true.

ETA: I do disagree with Vince on some things but that man was so far ahead of his time. He was the first guy that went public and told people dietary fat wasn’t there enemy.

The salt thing I disagree with Vince on but then again he supplemented with Kelp tablets. I think he believed Iodine was necessary and sodium was secondary. I read along time ago that he said that the iodine specifically derived from Kelp tricked the thyroid into going into a fat loss mode. I always wanted some scientist to do some research on that claim.

Day 1 in the books this morning.

I figured Week 1 will be a calibration week, where I try to find the right weights to use for the lifts.

Today's Lifts:

-Neck Press
-Wide Grip Dips
-Barbell Overhead Press
-Dumbell Lateral Raises
-Lying EZ Bar Tricep Extensions
-Rope Tricep Pushdowns

I consulted my log book to try and get a feel for the right weight. Everything today was 30 seconds rest to start.

Neck Press: 115 pounds. My logbook for bench press had 240x6 as my most recent entry(I did it RPT style so I did that 240x6 first up after warm ups). I picked the right weight here, only failed on my last rep of my last set.

Wide Grip Dips: I did these assisted with 30 pounds of help. My logbook had Weighted Dips of 75x7 as my most recent entry. I knew with 30 seconds of rest having just gotten done with the Neck Press there is no way I'd be able to do 8x8 without assistance. I did the first set with no assistance and it was tough so I added the 30 pounds where I was able to do 7 sets without failure but the last couple sets were tough.

Barbell Overhead Press: Definitely picked too high of a weight to start. I do these paused on my upper chest each rep instead of fast paced touch and go. My logbook had 130x6 as my most recent entry(like Bench, RPT style so I did it first). Started with 65 pounds and barely got the last rep of set #2. Lowered to 55 pounds and barely got the last rep of set #4. Finally just went to the bar and was able to finish the last 4 sets, but the last rep on the last set I needed to push with my legs a bit. Was a burner for sure.

Lateral Raise: Only went with 5 pound dumbells and did it with slow reps, stopping at about a 45 degree angle instead of going all the way to my legs since this provides more constant tension on the lateral head. Able to get all 8 sets of 8 without failure.

Lying EZ Bar Tricep Extension: Went with the lighest EZ bar we had, 20 pounds. Was probably too light as I got all 8 sets pretty easily but I compensated with strong contractions.

Tricep Pushdowns: Did 35 pounds. Able to get all 8, again was a bit too light but I made sure to get maximum contractions.

The only rest I took in between lifts was to rack weights and set up the next lift. Final time was 49 minutes.

I think next week I will decrease rest time on all to 25 seconds and increase weight on Lateral Raise, Tricep Extension and Tricep Pushdowns and keep weight the same on the other 3.

I’ve not heard of these workouts as specifically/in depth until this thread. Damn, that’s some serious time under tension when considering total time in the gym. Has to be one of the most efficient workouts that one can do as long as that lifter can suck up his or her pride and lift appropriate weight. I might have to transition to something like this over the next couple of years to promote hypertrophy but limit joint pain/back tweaks. Good for you though. Sounds painful.

You ever done Vince’s 10-8-6-15 program. I love that one.