Gironda Method: 8×8 Training

Although a bodybuilder in his own right, Vince was one of the best trainers in the industry. He built a reputation for transforming the physiques of bodybuilders and actors alike. His client roster included Arnold Schwarzenegger, Clint Eastwood, and Larry Scott.

Vince was very disciplined and structured when it came to working out. Gironda went on to develop the ‘honest’ workout with the intention of humbling his clients.

The goal of the workout is to burn as many calories as possible and get clients stage-ready in a short period of time. Despite using compound lifts, this is not a strength regime. This is a workout to destroy your muscles and shock the body into breaking through plateaus.

This workout formed the foundation of German Volume Training. Charles Poliquin popularised GVT over 50 years later.

The Workout

Pick a compound exercise and perform 8 sets x 8 reps.

Rest for a maximum of 30 seconds between each set.

The optimal rest time is 15 seconds.

Aim for around 60-70% of your 1 rep max.

You should be able to complete all 8 sets and 8 reps with the same weight. If you can’t complete the set, drop the weight (don’t reduce the number of reps).

The 8×8 workout is humbling as the weight you lift will surprise you. It’s harder than it sounds.

Find out more about Gironda and his training principles here

The Bodybuilding Archive is partnered with Vince Gironda’s supplement company, NSP Nutrition. Click the link here and use the code THEBODYBUILDINGARCHIVE+10 for 10% off at checkout. 

You may also like...