Falling in love with Vince Gironda (IRON GURU)

[yannick35]

I stared training again and needed something new, i really wanted to burn fat and start building a foundation again.

My back pain is under control and i can now push myself a lot more then i did 1 month ago.

Along with daily core exercise i started training using Vince Gironda 8 X 8 system.

All i can say is that i am amazed of the pump i am getting out of this training.

Keep in mind that this program is very hard and you will need to rest only 15-20 seconds per set, also each rep should be 4 second tempo.

DAY 1
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8

Biceps
Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8

Forearms
Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8

DAY 2
Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8

Triceps
Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8

DAY 3
Back
Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18" high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8


Abs
Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8
Lying Bent Knee Leg Raises 8 X 8

DAY 4
Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Sissy Squat 8 X 8
Leg Extension 8 X 8

Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8

Calves Standing Calf raise 8 X 20
Seated Calf raise 8 X 20

Conclusion

I take a whey protein supplement and of course multivitamine and mineral, i also try to add some cardio stairmaster at least 20 minutes 3 times a week.

The program last for 6 weeks then after that its a full week off from training.

I have to tune my diet now LOL

[slipthejab]

Interesting.

To me that seems like a whole lot of work on the biceps.
I'm also not getting the rep/set range you're using. Am I reading that correctly? 8X8?

Overall this seems like a body builders workout. Which is fine if you want to be a bodybuilder... but I don't think this is an optimum 6 week work out for power or combat conditioning.

Weren't you the guy who was in dire straights because of back pain and constantly at the chiropractors? (I could have you confused with someone else here though)... if so... I'd say your need a serious rethink of your workout. You really want to focus on more core exercise to strengthen it and really take a real look at some of the muscular imbalances you might have.... and less on bodybuilding.

[Gary]

Interesting.

To me that seems like a whole lot of work on the biceps.
I'm also not getting the rep/set range you're using. Am I reading that correctly? 8X8?

Overall this seems like a body builders workout. Which is fine if you want to be a bodybuilder... but I don't think this is an optimum 6 week work out for power or combat conditioning.

Weren't you the guy who was in dire straights because of back pain and constantly at the chiropractors? (I could have you confused with someone else here though)... if so... I'd say your need a serious rethink of your workout. You really want to focus on more core exercise to strengthen it and really take a real look at some of the muscular imbalances you might have.... and less on bodybuilding.
You pretty much nailed it. Gironda was a legendary physique coach who had plenty of ideas well ahead of his time. He wasn't a strength coach, a sports coach or any kind of imbalance specialist.

[yannick35]

Interesting.

To me that seems like a whole lot of work on the biceps.
I'm also not getting the rep/set range you're using. Am I reading that correctly? 8X8?

Overall this seems like a body builders workout. Which is fine if you want to be a bodybuilder... but I don't think this is an optimum 6 week work out for power or combat conditioning.

Weren't you the guy who was in dire straights because of back pain and constantly at the chiropractors? (I could have you confused with someone else here though)... if so... I'd say your need a serious rethink of your workout. You really want to focus on more core exercise to strengthen it and really take a real look at some of the muscular imbalances you might have.... and less on bodybuilding.

I am that guy and i did rethink that whole thing, my current workout doesnt look like the one mentionned here this is one i found on the internet.

I dont squat, i train at home in my basement, i do body squatting.

Story with my current chiro was simple i got very angry and he was suppose to send me for an MRI, i told him that reajusting my pelvic all the time was not normal and there was something else going on here.

On my own i got some core exercise, good advise from some members here and took out a core exercise program that a physio gave me about 5 years ago.

My chiro has just adjusted my pelvic and said i could start doing them, i am glad to say that after 3 weeks my pelvic is ok, no ajustments needed.

I am mad because i had to do all this by myself, get mad once again YAGGGGG.

Here is my current 8X8 workout, i have a multisation at home.

Day1

Vertical bench press
Flyes on swiss ball
pullovers on swiss ball

Upwright rows pulley bar
bent laterals

Day2

Leg press
Leg extension
Body squat
Leg curls

Day 3

Close grip pulley rows
bent db rows
close grip pulldown

Day 4

triceps pushdown
triceps db french press on swiss ball

bb curls on pulley
hammer curls

rest and start the cycle again, all the workout should be under 1 hour, even under 45 minutes.

core exercise done each day twice a day if possible morning and night.

hyper extension on swiss ball 3 sets of 15-20 reps
bridge
ab work

stairmaster 20-30 minutes moderate intensity

http://www.muscletalk.co.uk/Vince_Gironda's_8x8_Routine/m_625460/tm.htm

[yannick35]

I mean striking and grappling is part of martial arts and the harder you are does have its benefits.

It also very good for fatloss

http://www.bodybuildingforyou.com/articles-submit/tom-venuto/8-sets-of-8-1.htm

I dont use heavyweights, my body cant take them yet so this training is awsome and really works the muscles to exaustion without putting the huge strain that heavy weight do.

[Viru§™]

Why are you doing a body part split? That routine you're doing is awful, 256 reps in one day on the quads alone? That's just stupid. Do a full body routine 3 times a week, it'll be much better for you.

Day 1
Bench Press - 10x3
Pullups - 4x6
Squats - 4x6
Romanian Deadlift - 4x6
Upright Row - 4x6

Day 2
Deadlift - 10x3
Lunges - 4x6
Dips - 4x6
Bent-Over Row - 4x6
Overhead Press - 4x6

Day 3
Pullups - 10x3
Incline Bench Press - 4x6
Front Squats - 4x6
Step-ups - 4x6
Push Press - 4x6

[yannick35]

Why are you doing a body part split? That routine you're doing is awful, 256 reps in one day on the quads alone? That's just stupid. Do a full body routine 3 times a week, it'll be much better for you.

Day 1
Bench Press - 10x3
Pullups - 4x6
Squats - 4x6
Romanian Deadlift - 4x6
Upright Row - 4x6

Day 2
Deadlift - 10x3
Lunges - 4x6
Dips - 4x6
Bent-Over Row - 4x6
Overhead Press - 4x6

Day 3
Pullups - 10x3
Incline Bench Press - 4x6
Front Squats - 4x6
Step-ups - 4x6
Push Press - 4x6

Main reason is that its great to shock the muscle to lose weight and gain quality mass, i am still injured you know even if i feel better.

I cant do the squats and deadlifts i injured myself like this.

The 8 X 8 doesnt suck try it and see what it does for you.

Dont call something stupid until you tried it, routine like yours before i got injured i did a lot and you get stuck in the same old routine over and over and over again.

If you train naturally without the use of drugs then at one point you will hit a plateau and you will not be able to life heavier weights.

8 X 8 is overloading the muscles without lifting heavy weights plus using good forms

I used to do HIT training which is far better then the program you posted

train twice a week

bench press
squat
military press
dips
chins
bent rows
deadlifts

all 2 sets of 6-8 reps rest 3 days between training.

[Gary]

Mass =/= Strength

Why are you so intent on adding muscle mass? From the sound of your injuries you should be looking to recover before any kind of bulking program. 'Shocking' injured muscles should flash up some kind of warning sign surely?.

You've listed that this program is good for both muscle gain and fat loss, yet these are both dependant on opposing diets and aims, neither of which is recovery. If you're not careful this kind of training may even end up worsening your injuries.

[Viru§™]

Main reason is that its great to shock the muscle to lose weight and gain quality mass, i am still injured you know even if i feel better.

I cant do the squats and deadlifts i injured myself like this.

The 8 X 8 doesnt suck try it and see what it does for you.

Dont call something stupid until you tried it, routine like yours before i got injured i did a lot and you get stuck in the same old routine over and over and over again.

If you train naturally without the use of drugs then at one point you will hit a plateau and you will not be able to life heavier weights.

8 X 8 is overloading the muscles without lifting heavy weights plus using good forms

I used to do HIT training which is far better then the program you posted

train twice a week

bench press
squat
military press
dips
chins
bent rows
deadlifts

all 2 sets of 6-8 reps rest 3 days between training.

To gain mass you need to do around 30 reps total per muscle group per day. How many are you doing? 256. Total reps per week for the routine I gave (designed by Chad Waterbury) - 378 your routine - 2176.

You ever heard "Stimulate, don't annihilate"?

[yannick35]

To gain mass you need to do around 30 reps total per muscle group per day. How many are you doing? 256. Total reps per week for the routine I gave (designed by Chad Waterbury) - 378 your routine - 2176.

You ever heard "Stimulate, don't annihilate"?

No but i been training sicne i was 13 and now 35 so i seen it all.

I do beleive in the concept listen to your body, also the kyokushin karate way the body will adapt.

So far so good for me with the 8 X 8 but i guess to each is own.

If your training is going well then there is no need to change it for me its all about working around injury

[Viru§™]

No but i been training sicne i was 13 and now 35 so i seen it all.

Doesn't matter how long you've been training, do a routine for 4-8 weeks then change to another.

I do beleive in the concept listen to your body, also the kyokushin karate way the body will adapt.

Nothing to do with Karate your body will adapt to the stresses you put it under.

So far so good for me with the 8 X 8 but i guess to each is own.

Yup

If your training is going well then there is no need to change it for me its all about working around injury

Well be prepared for more injuries and overtraining if this is how you train.

[Yohan]

I'm going to have to go with the crowd on this one. This is a poor program for functional strength. It's a poor program for an injured person.

The only thing this program is good for is bodybuilding. You'll get WAY better results from a different programs.

Sometimes, less is more.

[yannick35]

I'm going to have to go with the crowd on this one. This is a poor program for functional strength. It's a poor program for an injured person.

The only thing this program is good for is bodybuilding. You'll get WAY better results from a different programs.

Sometimes, less is more.

Guys this is not, i reapeat not for strenght gains at all.

I modified the program to fit my needs has mentionned higher.

I have been doing it for 3 weeks now well starting week 3 and its going very well.

I used moderate weights , and my back pain is under control too.

[Colucci]

I have been doing it for 3 weeks now well starting week 3 and its going very well.
At the end of the day, that's what matters. Is the program doing you no harm, and giving you results. As long as the answers are 'yes' and 'yes', we should zip our lips.

With that out of the way though...

Christian Thibaudeau had a great explanation of Gironda's work in this article (http://www.t-nation.com/findArticle.do?article=06-092-training). And this FAQ (http://www.vincesgym.com/pages/faq_01.htm) is directly from some of Vince's students, and has some beginner's info.

Gironda was an incredible physique sculptor. He was quirky as all get-out, but he had some incredible ideas. I'll sometimes use 8x8 for fat loss; I've recently experimented with 6x6 variations. I'm not too crazy about 15x4.

Anyway, yannick, best of luck. Your mind seems set, but just to be clear:
I used to do HIT training
That is odds-on the reason you're seeing results. Totally opposite end-of-the-spectrum training protocol. Not that that's a bad thing, necessarily. Just know that you're seeing such good results because it's vastly different from what you've been doing.

Looking forward to your updates in a week or two.

[yannick35]

At the end of the day, that's what matters. Is the program doing you no harm, and giving you results. As long as the answers are 'yes' and 'yes', we should zip our lips.

With that out of the way though...

Christian Thibaudeau had a great explanation of Gironda's work in this article (http://www.t-nation.com/findArticle.do?article=06-092-training). And this FAQ (http://www.vincesgym.com/pages/faq_01.htm) is directly from some of Vince's students, and has some beginner's info.

Gironda was an incredible physique sculptor. He was quirky as all get-out, but he had some incredible ideas. I'll sometimes use 8x8 for fat loss; I've recently experimented with 6x6 variations. I'm not too crazy about 15x4.

Anyway, yannick, best of luck. Your mind seems set, but just to be clear:

That is odds-on the reason you're seeing results. Totally opposite end-of-the-spectrum training protocol. Not that that's a bad thing, necessarily. Just know that you're seeing such good results because it's vastly different from what you've been doing.

Looking forward to your updates in a week or two.

Fatloss you said the magic world did it work for you for the 8 X 8

I got injured doing HIT deadlifts and squats.

Saw my chiro today and he did tell me to take it easy, i had some serious upperback pain in the traps.

I really love the 8 X 8 and cant wait to really be able to do it like it should be done once back pain is cured forever.

I cant beleive the pump and the definition you get out of this.