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Thread: Vince Gironda

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    Registered User TheShadowMan's Avatar
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    Vince Gironda

    I don't hear a great lot about this guy, and it's a shame. Been reading up on his methods, philosophies, dietary ideas, a lot of it kind of makes good sense. Some I don't entirely agree with, most I do. What do you guys think of him? Has anyone ever used one of his programs, such as the honest 8x8? If so, how did you run it, which exercises did you use for which muscles, and what kind of results did you see from your experience? Did you apply it to a split or full body style schedule?
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    Originally Posted by TheShadowMan View Post
    I don't hear a great lot about this guy, and it's a shame. Been reading up on his methods, philosophies, dietary ideas, a lot of it kind of makes good sense. Some I don't entirely agree with, most I do. What do you guys think of him? Has anyone ever used one of his programs, such as the honest 8x8? If so, how did you run it, which exercises did you use for which muscles, and what kind of results did you see from your experience? Did you apply it to a split or full body style schedule?
    I know of him and his 8x8 program. Mind you, that is 8x8 with 60-70% of your 1RM with 30 secs rest between sets. It is enough to make any man rethink his life.

    I believe it would be too much to do full body with 8x8, but a split routine might be doable for most people. Be smart about your exercise selection. For example, avoid 8x8 deadlifts and front squats, for example.
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    Weak and foolish OldFartTom's Avatar
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    We get a lot of posts from people asking how they can change to look like Zac Efron, Brad Pitt in fight club etc etc, often they post a pic in case we didn't know what Brad Pitt looked like or whoever.

    Now if only we had anyone post to say they wanted to look more like Vince Gironda! I don't think Vince is on the radar for anyone who hasn't trained for a while.

    That whole period from Saxon, Sandow, Inch through to Gironda is very interesting. What is it about Gironda in particular that caught your attention?
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    Smile

    Many say he was ahead of his time regarding some stuff.

    Also, he said that "eating 36 eggs a day for 8 weeks is as good as a VITAMIN S cycle for muscle building"
    I don't know if it is true or not, but I think I would rather try a vitamin S cycle than being obliged to eat 36 eggs a day for 8 weeks.

    Haven't used 8x8, since I do full bodies and push pull.
    Give it a try, the only way you can find out.
    But like BeginnerGains said, don't go for deadlifts or squats.
    You can try with curls, extensions, pulldowns, dumbell press.
    Actually, I think I will try it this evening on my push, following BeginnerGainz indications: 60-70% of your 1RM with 30 secs rest between sets. Better 60% than 70%!

    I tried his neck press or guillotine press twice. Bench press but with the bar to the neck, elbows flared and very wide grip. With a low weight, of course. I felt the chest better, especially the upper chest. I got back to the normal bench press though.

    There is also german volume training 10x10.

    "He also favored chest pressing using dumbbells with the palms facing each other from flat & incline angles, stating that he thought to have the hands face the other with the thumbs facing each other also involved too much front deltoid."

    I think I will try this too
    Last edited by jaxqen; 08-06-2020 at 01:57 AM.
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    Mindless volume approaches from geared lifters...

    8x8 with low low rest is not going to be a productive protocol.. Why not just do Myo reps for the same number of hard sets in a more efficient manner.
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    I've never forgotten an article of his that described his diet. Two meals per day: steak and eggs for breakfast; steak and vegetables for dinner.
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    36 eggs? That's 2,800 calories (36*78=2,808).

    Gironda was maybe the start of the emphasis on isolation. He wrote articles promoting the preacher bench, mentioning it as a hardly used bit of gym equipment. How times change
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    Originally Posted by WolfRose7 View Post
    Mindless volume approaches from geared lifters...

    8x8 with low low rest is not going to be a productive protocol.. Why not just do Myo reps for the same number of hard sets in a more efficient manner.

    Gironda was not on gear and he looked amazing
    How much weight do you use for the myo reps?


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    Originally Posted by jaxqen View Post
    Gironda was not on gear and he looked amazing
    How much weight do you use for the myo reps?


    about a 15rm ish

    Start by doing an activation set: Use a weight that you can get between 12-15 reps with. Then do as many reps as you can until you’re 1-2 repetitions away from failure.
    After the activation set, rest 10-15 seconds
    After the short rest do another set until you’re 1-2 reps away from failure.
    Then rest another 10-15 seconds
    Repeat this process until you no longer can get the same amount of reps on all your “minisets”, or after you’ve reached 5 sets in total (4 minisets).
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    Originally Posted by BeginnerGainz View Post
    I know of him and his 8x8 program. Mind you, that is 8x8 with 60-70% of your 1RM with 30 secs rest between sets. It is enough to make any man rethink his life.
    I could do 8x8@65%, that would be tough but workable. 30 sec rest though, that would be insane. Even if I lived through that part I certainly couldn't do that for all exercises.
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    Just tried it
    30 seconds

    1. Bench press - very hard, will not do it again, had to increase rest to 40-45 seconds to the end and poor form in the last two sets. I will stick to 5 reps, 2 minutes rest
    2. cable lateral raises - hard, but liked it. used a lower weigh. Lost my form in the last set.
    3. tricep cable pulldowns - same as 2, but kept a decent form


    Originally Posted by WolfRose7 View Post
    about a 15rm ish

    Start by doing an activation set: Use a weight that you can get between 12-15 reps with. Then do as many reps as you can until you’re 1-2 repetitions away from failure.
    After the activation set, rest 10-15 seconds
    After the short rest do another set until you’re 1-2 reps away from failure.
    Then rest another 10-15 seconds
    Repeat this process until you no longer can get the same amount of reps on all your “minisets”, or after you’ve reached 5 sets in total (4 minisets).
    Thanks, it looks interesting
    I will note it and try it!
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    Originally Posted by jaxqen View Post
    Just tried it
    30 seconds

    1. Bench press - very hard, will not do it again, had to increase rest to 40-45 seconds to the end and poor form in the last two sets. I will stick to 5 reps, 2 minutes rest
    2. cable lateral raises - hard, but liked it. used a lower weigh. Lost my form in the last set.
    3. tricep cable pulldowns - same as 2, but kept a decent form




    Thanks, it looks interesting
    I will note it and try it!
    oh right yes, do not bother with for hard compounds, too much technical deterioration and fatigue.

    Very much a isolation hypertrophy protocol, maybe could do a leg press or something else less technically challenging
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    Originally Posted by OldFartTom View Post
    We get a lot of posts from people asking how they can change to look like Zac Efron, Brad Pitt in fight club etc etc, often they post a pic in case we didn't know what Brad Pitt looked like or whoever.

    Now if only we had anyone post to say they wanted to look more like Vince Gironda! I don't think Vince is on the radar for anyone who hasn't trained for a while.

    That whole period from Saxon, Sandow, Inch through to Gironda is very interesting. What is it about Gironda in particular that caught your attention?
    His radical theories about condensation, not allowing benchpress, crunches, or leg lifts; he had some crazy defined v-taper and abdominals, and somehow got all he got physiquewise without the use of cardio, it was said. I normally use Mike Mentzer's style of low volume taken to failure - so I do less sets but focus on intensity. I'm just curious if there's anything to this idea of drastically shortened rest times and higher volume, since it's almost entirely opposite of anything i've heard of before in the past.
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