Vince Gironda’s 8×8 Workout for Maximum Definition

Today I’m going to show you how to build muscle, burn fat and get ripped in record time with Vince GiRonda’s ‘Honest’ 8×8 Workout.

The 8×8 workout was the brainchild of legendary fitness pioneer Vince GiRonda.

The workout consists of exercises performed with 8 sets of 8 repetitions and very little rest between sets.

The 8×8 workout was one of the the best for building muscle quickly due to its high intensity.

I’ve tried it myself and I can say without a shadow of a doubt that it works. It’s my go-to workout when I want to spice things up or get in beach-body condition quickly. The pump is unreal and its effectiveness is undeniable.

Anyway, back to the man of the hour –

Vince GiRonda: The ‘Iron Guru’

Vince was an old school bodybuilder and badass trainer. He specialized in make the physiques of mere mortals look like greek gods. The ‘Iron Guru’ had a knack for always knowing what to do for each individual to get the best results possible.

The legacy began when ‘Vince’s Gym’ opened in Hollywood in 1948.

Vince got major attention for his ability to create impressive bodies. A-list actors, fashion models and competitive bodybuilders all flocked to Vince’s gym during the 1950’s, 60’s and 70’s to train under his guidance.

Vince produced more Mr. America and Mr. Universe champions than any trainer in history. Arnold Schwarzenegger and Larry ‘The Legend’ Scott  were among his star pupils.

Not only that, bu Vince personally trained Clint Eastwood, Denzel Washington, Kurt Russell, Gordon Scott and other pop culture icons.

Vince’s contribution to bodybuilding and fitness culture cannot be understated. Vince created all kinds of exercises that gave muscles beautiful shape and sticking appearance. He even went so far as to built custom training equipment to suit his unique training methods.

He was something of a madman and had a reputation for being a dictator.

All that being said, the man knew his shit and didn’t much care what anyone else though of it. Even his worst critics couldn’t argue with the stunning results he achieved personally and with his clients.

Vince was lightyears ahead of his time in terms of his understanding of the human body and how to build muscle.

Vince is often considered the the greatest bodybuilding trainer of all time. he built an impressive client list as a result.

Vince GiRonda created the 8×8 workout for ultimate conditioning. Here’s how it works:

The 8×8 workout was Vince’s preferred method to get bodybuilders in competition shape. Because, as he put it, the routine was best for “maximizing muscle fiber growth in the quickest possible time”.

The 8×8 workout routine is a rare breed that builds muscle and burns fat simultaneously. It’s a muscle-building hypertrophy workout and cardio workout wrapped into one.

Uncommon Wisdom from an Eccentric Mad Genius

His results spoke for themselves. His knowledge and application of training principles far exceeded the understanding of science at the time.

In fact, many of Vince’s training methods where proven by science years after Vince started using them to transform average bodies to sculpted works of art.

Vince walked the walk and lived the fitness lifestyle. He was a competitive bodybuilder, wrote for muscle magazines and heavily promoted the sport of bodybuilding. All the while training hundreds of people at his gym in California.

The picture you see above was taken when Vince was over 50 years old – and he’s in better shape then most people half his age!

Vince possessed an impressive repertoire of bodybuilding methods. The 6×6 workout, the 10-8-6-15 routine, 15 sets of 5 reps and many others.

Decades of experience training 100’s of made Vince the undisputed muscle-building master. After over five decades of training Hollywood actors and championship bodybuilders, his ‘Honest Workout’ was his favorite method to get clients into elite shape:

“I have a definite preference for the 8 X 8 system of sets and reps. I come back to this high intensity “honest workout” more often than any other for maximizing muscle fiber growth in the quickest possible time for the advanced bodybuilder.

Keep to 8 X 8 and your muscle fiber will plump out, giving you a solid mass of muscle density as a result.” – Vince GiRonda

Vince GiRonda’s 8×8 Workout

Vince called it the “Honest Workout” because no cheating is allowed. 100% perfect form must be maintained. Even the biggest and baddest bodybuilders struggle with tiny weights during 8×8 workouts.

The 8×8 workout requires razor-sharp focus. All energy muscle be directed to maintaining perfect form and training the target muscle group.

That means:

• No cheating by shifting weight to muscles other than the target muscle.
• Eliminating momentum and making the muscle do all the work
• Focusing on both the lifting and lowering phase of each rep with maximum intensity.

The tempo is a slow and controlled lowering and lifting of the weight. This way no momentum is used and maximum tension is kept on the target muscle.

How to Perform the 8×8 Workout

Routine Duration: Perform the 8×8 Workout routine for 8-12 weeks. Take every 4th week off to allow your body to recover.

Frequency: Vince trained each muscle group every fourth or fifth day. This allows ample time to recover. I design my workout routine to do just that. Typically ends up being 2 days in the gym followed by one day of rest. Then 2 more days in a row of training, followed by 1 day of rest. Repeat.

Training Split: I like to train back and shoulders together, legs and chest, and arms (biceps, triceps and forearms) and abs.

Training Volume: 16+ sets per muscle group.

Exercises: It’s best to use compound exercises with 8×8. Barbells, dumbbells, pulleys and some machines work well.

Minimize Rest Between Sets: Rest 30 seconds between sets. First timers may need 60 seconds. Try to get down to 15 seconds of rest between sets as the routine goes on. This is a sign of progression.

45-Minute Workouts: Try to finish each workout in under 45 minutes. This ensures you’re pushing yourself and increases intensity.

Lifting Tempo: Lift to a 2-0-2-0 tempo (2 second to lift the weight and 2 seconds to lower it. Don’t lock out or rest at the bottom of the rep. You want constant tension on the target muscle. Each rep should be a controlled and deliberate movement. Completely eliminate momentum to maximize results.

Use Perfect Form: Lift with perfect form so your muscles are balanced and symmetrical.

Concentrate: Keep tension on the muscle. Imagine the muscle growing and see and feel it working. Commit 100% to the task at hand and attack your workouts with laser focus.

Sample 8×8 Workout Routine

It’s best to pick two muscle groups each workout, and do two exercises per muscle group for a total of four exercises per workout.

EXAMPLE 8×8 WORKOUT A (Back and Shoulders)

• Pull Ups 8×8
• Seated Row 8×8
• Shoulder Press 8×8
• Lateral Raise 8×8

8×8 WORKOUT B (Legs and Chest)

• Back Squats 8×8
• Leg Press 8×8
• Incline Bench Press 8×8
• Flat Bench Dumbbell flies 8×8

8×8 WORKOUT C (Arms and Abs)

• Barbell Curls 8×8
• Skull Crushers 8×8
• Close-Grip Bench Press or JM Press 8×8
• Wrist Curls 8×8
• Crunches 8×8

Workout Schedule Example:

• Monday – Workout A
• Tuesday – Workout B
• Wednesday – Rest
• Thursday – Workout C
• Friday – Workout A
• Saturday – Rest
• Sunday – Workout B
• Monday – Workout C
• Tuesday – Rest
• Wednesday – Workout A

8×8 Workout Starting Weight

Pick a weight that’s about 60% of your 1 rep max for the given exercise.

The weight will feel light for the first couple of sets. Then it will begin to feel heavier.

Around sets 5,6 or 7 the weight will feel very heavy. DO NOT LOWER THE WEIGHT. Even if you can only do 3-4 reps, use the same weight.

The correct weight is one where you can barely get 8 reps on your sixth set. and you’ll likely only get 5 or 6 reps on the last few sets.

If you can complete all 8 sets by doing 8 reps, you need to increase the weight next time.

You complete 7 sets fully but struggle on set 8 only, you can increase the weight slightly next time.

If you complete 6 sets fully but maybe do 5-6 reps on the 7th set and 3, 4 or 5 reps on the 8th. You have found a good weight. You can use that same weight next time you train. This is the ideal weight. Once it becomes easier to do, then increase the weight for future workouts.

If you complete 4 sets fully but can’t get all 8 reps on the fifth set, then reduce the weight slightly.

Adjustments will almost always need to be made when starting out the 8×8 workout for the first time. Lift as heavy as you can while still getting the workout. Always try to add weight each workout. Reduce the reps, not the weight!

The Best Exercises for GiRonda’s 8×8 Workout

Here you can build your own workout routine. Mix and match exercises as you see fit. Allow your self to mix things up if your routine gets stale.

Best Back and Lat Exercises

• Pull ups
• Lat Pull Down
• Seated Row
• T-Bar Row
• Dumbbell Rows laying on bench

Best Chest Exercises

• Flat/Incline Bench
• Dumbbell Bench Press
• Weighted Pushups

Best Leg Exercises

• Back Squats
• Leg Extensions
• Leg Press
• Hamstring Curl
• Calf Raise

Best Shoulder Exercises

• Seated Dumbbell Shoulder Press
• Standing Barbell Shoulder Press
• Push Press
• Barbell Upright Rows
• Lateral Raises (Both arms at the same time)

Best Arm Exercises

• Tricep Pressdown
• Close Grip Bench
• Floor Press
• Dumbbell Overhead Press
• Chin Up
• French Press

Vince didn’t recommend training deadlifts, bent over rows and front squats with 8 sets of 8. The high volume is very taxing on the lower back (deadlifts and bent over rows) and rhomboids (front squat). You’re likely to compromise form and not get a good workout plus risk injury.

You can absolutely do deadlifts, bent over rows and front squats just use a different rep scheme than 8 x 8 or increase the rest between sets.

Also avoid unilateral movements (one limb at a time) with this workout. It doesn’t work your body hard enough for this workout as it allows too much rest.

If you’re just trying 8 sets of 8 for the first time it might be wise to pick 1 or 2 main exercises and do 8×8 for only those lifts. for the other lifts do 4 sets of 10 reps or something like that. This workout is a killer so you might want to test the waters first.

Get Plenty of Food and Rest

Recovery is KEY to get results. Eat a balanced diet of all natural, wholesome foods. Plenty of quality meat, poultry, fish, eggs, fruits and vegetables are in order.

You can also try Vince’s very own 36 Eggs a Day Diet for a boost of testosterone and essential protein. It’s perfect to jumping up a weight class.

Poor diet and lack of rest are saboteurs of progress in bodybuilding. Check out my Shopping List for healthy food options and give meal prep a try to ensure you have healthy meals available and ready to eat when you’re hungry.

Nothing kills your progress like burn out. The easiest way to avoid burnout is to stay energized by eating right and getting restful sleep.

If you’re really hardcore you can try Vince Gironda’s old school steak and eggs diet for maximum results! This is the same diet Vince used to build massive muscle and get that shredded look.

Nutritional Supplements

Vince advocated a robust supplement regimen. He commonly prescribed the following items be taken daily with each meal:

• Kelp (Source of natural Iodine, needed for cellular health.)
• Liver Tablets (Amazing muscle builders and energizer.)
• Vitamins and Minerals (Calcium, Magnesium and Zinc were top items.)
• Protein powder (extra protein to build muscles. TransparentLabs makes the best protein money can buy.)

Why supplement? Vince was convinced that our food is denatured beyond belief and stripped of vital nutrients. It’s best to supplement the modern diet in order to nourish our bodies properly.

Benefits of the 8 x 8 Workout Routine

Build Muscle Fast

8×8 routines are unparalleled in terms of muscle building potential. (German volume training is a close contender.)

The 8×8 workout is intense and the large volume completed in a short time elicit muscle growth.

This puts tremendous stress on your muscles and forces them to grow.

Burns Fat

8 sets of 8 has you moving constantly for 45 consecutive minutes of hard work.

You your heart rate will be jacked. Sweat will drip from your skin. Your lungs might burn from the air rushing in and out of your esophagus.

Just know that you are getting the ultimate conditioning workout.

The rapid fire reps blast fat and build endurance. Your cardiovascular and respiratory systems will get stronger and more efficient. Athletic performance will improve.

Build Muscle Definition and Density

Muscle definition is created by having low body fat and dense muscles. Muscle density is build by keeping muscles under tension.

The slow, controlled movements in 8×8 training keep muscles under constant tension.

Minimize Rest Between Sets

8 sets of 8 is not enough to ensure muscle gains. Perform the workout fast is critical. Therefore “Minimum rest between sets is a must“.

Your goal is to reduce your rest intervals to 30 seconds or less, ultimately cutting them down to just 15-20 seconds between each set:

“To acquire larger muscles you must increase the intensity of work done within a given time. This means minimum rest between sets.

Push yourself. I feel workouts should be timed and you should constantly strive to shorten the time it takes to get through your routine.

This is another form of progressive resistance, and is more important than raising your weights.

This principle of overload explains why sprinters have bigger muscles than distance runners.

Although it’s more work to run a mile than it is to run 100 yards, the sprinter is doing more work per second. Consequently, his muscles will become larger.” – Vince GiRonda

Short rest periods ensure high intensity. Keeping your muscles working without full recovery and pushing beyond their normal limit is how you reach hypertrophy.

After a while you’ll need just five to ten deep breaths between each set.

30 seconds is extremely quick. If you time it, you’ll realize 30 seconds feels like nothing. Focus only on recovering as from your previous set and focus on your next set.

Don’t fiddle with your phone, or get lost in wondering thoughts or sidetracked by conversation or distracted by the baddie in yoga pants.

Pick your workout playlist ahead of time to eliminate distraction and put your headphones on to discourage conversation. Get into a meditative state during this workout.

Who Should do the 8×8 Workout?

He also warned that the 8×8 method is an advance technique and not suitable for beginners:

“You have to build up to the stage where you can benefit from this extremely advanced form of training. I doubt if anyone with less than two years of training experience could benefit from this method.”

So, if you’re a beginning training, stick to a linear strength program like Starting Strength to build a muscular foundation.

Or, if you can handle more volume, try my beginner weight training routine to accelerate your muscle and strength gains.

Enjoy Your New Muscles

Upon completing a cycle of 8×8 training I guarantee you will gain bigger, fuller and more defined muscles.

This workout is an absolute grind at times but once you start seeing results it’s easy to stay motivated and be hungry for more!

There will be days where your heads just not into it. You need to force yourself to have a great workout. Focus everything you’ve got into your training and workout with a purpose!

Keep those abs of steel envisioned in your mind – that’s what you’re working for and don’t forget it!

Train hard. Train Often.

Leave a comment below if you need help.

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