Gironda's 8x8 Training

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Gironda's 8x8 Training

    Gironda's 8x8 Training

    by Lee Boyce – 9/13/2011

    The classic bodybuilding expression is that when it comes to building muscle and losing fat, you can't ride two horses with one ass.

    That's why for typical non-competitive trainees, it's wise to just focus on one goal at a time, either building muscle or shedding fat. While not impossible to accomplish both ends simultaneously, most trainees simply don't have the genetics, experience, or dietary discipline to do so. For the vast majority, separating the goals into two separate blocks or phases is a more practical approach.

    But there are exceptions. If you're an intermediate strength trainee with a decent level of conditioning, there's an effective, albeit painful way to achieve the Holy Grail of building muscle and losing fat.


    Gironda's 8x8 Method




    The late Vince Gironda, considered by many to be the first bodybuilding coach – and definitely the most eccentric – referred to 8 sets of 8 reps (or 8x8) as the "honest" workout.

    An intense high-volume system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. Vince prescribed 8x8 primarily for pre-contest situations, and its brutal effectiveness is surprising considering its elegant simplicity.

    How's it done? Like 10x10 or German Volume Training, choose 60 – 70 percent of your 1RM in a given lift (compound movements preferred), and perform 8 sets of 8 reps with a mere 30 seconds or less of rest. This method can be applied for up to four different movements per workout, although I'd recommend working up to that as the program can be a real shock to the body.

    If you feel like a complete waste of life after the fifth set of a 10x10 German Volume workout, the 8x8 might have you emailing Dr. Kevorkian's successor to see if he does house calls. This is all about training volume – you won't be tapping into strength benefits because you're using the wrong energy systems. However, since your heart rate may be up near sprinting levels throughout the workout, you can achieve amazing metabolic ramping and fat loss benefits.


    A Few Tricks of the Trade


    The "rules" differ slightly when it comes to this training method. 8x8 is intended to deliver an awesome pump and improve conditioning. Some of Gironda's top bodybuilders with whom he used this method reportedly became so conditioned that they were cranking out 8x8's with 15 seconds rest between sets!

    The ultimate goal is not only to work your way up to such a low rest interval, but to lift the most possible weight within such parameters. It would be wise to first choose a load 30-40 percent below your true 8RM and attempt to maintain that weight throughout the workout.

    Be prepared to drop reps before lowering the weight, although if by workout's end you're doing sets of two, the weight you initially chose was just too heavy. Again, don't overwhelm yourself. Strive for simple week-to-week progression and you're golden.


    Exercise Selections




    Choice of exercises is usually based on the muscular and cardiorespiratory demands of the workout, but here's another instance in which the "rules" can be bent. This might be the only program I've used with intermediate clients in which single-joint and sometimes open-chain movements are very effective, although without the hormonal charge that the bigger lifts elicit.

    For that reason, compound movements are still recommended, but be warned, the cardiovascular demands may become the limiting factor, so choose your loads wisely.


    Here are the top exercises to use in a 8x8 workout.

    Back
    • Pull-ups
    • Lat pulldowns
    • Seated rows
    • T-bar rows
    • DB chest supported rows


    Chest
    • Flat/Incline bench
    • Cable chest press
    • Blast strap push-ups


    Legs
    • Back squats
    • Leg extensions
    • Leg press
    • hamstring curls
    • Calf raises


    Shoulders
    • Seated DB shoulder press
    • Standing BB shoulder press
    • Push press
    • DB upright row
    • Chest supported fly


    Arms
    • Triceps pressdown
    • Close grip bench
    • Floor press
    • BB/DB/Zottman curls
    • Chin-ups
    • French press



    Alternatively, here are some exercises to avoid:


    Deadlifts, bent-over rows, good mornings. These are great exercises, but not in an 8x8 workout. Mixing low rest with high training volume sounds like chaos for the erector spinae and QL, and a week of hobbling around the office like Quasimodo.

    Front squats. As Charles Poliquin pointed out, the rhomboids tend to fatigue after about six reps in exercises like front squats in which they act as a stabilizer. Save the fronts for a higher intensity, lower volume phase.

    Unilateral exercises. The one-limb-at-a-time thing allows for too much rest between arms and legs when you're constantly working one side at a time. And in this program, rest is the devil.

    Don't Be an Idiot!




    There's nothing wrong with implementing 8x8's into your routine while following your typical strength or bodybuilding routine. Fact is, depending on the cardiovascular demands of the exercise(s) you choose to try 8x8's with, I'd recommend 8 x 8's in your regular routine so that your body isn't giving you the middle finger salute by the week's end.
    Here's an example:

    Doing 8x8 back squats and leg presses in the same workout and then adding two more 8x8 exercises would probably be hell inside four walls. It would make more sense to stick with the squat (since you'll receive the most benefits from this) and then add leg extensions for another 8x8. To wrap it up, add two more movements like Romanian deadlifts and weighted hip thrusts for a more reasonable rep scheme like 4x12.

    The take home point is to make it through weeks of this kind of training, you need to think before you start throwing exercises together. The more compound the movements you choose, the less total exercises you should use in the 8x8 style. So if you're a competing bodybuilder who isolates right down to the muscle, let alone muscle group, then stacking three or four different hamstrings or triceps 8x8's into the same day could theoretically work.

    Vince Gironda recommended his bodybuilders train the same muscle every fourth day with around 15 sets per muscle group. This added up to the collective weekly volume necessary to promote growth. Since we're not all pro or even amateur bodybuilders and may not have the time to do this, I suggest training each group once a week and increasing the volume per workout by adding more sets of work.


    Get Jacked Up!


    To sum up, here are some guidelines:
    • The goal is to maximize weight lifted and minimize time rested, meaning there should be an inversely related progression from week to week. The ultimate goal is to reach your original 8RM with under 30 seconds rest between rounds.
    • Compound and single joint exercises both fly in this game.
    • Important stabilizing muscles like the low back and rhomboids need to be accounted for in your exercise selections.
    • Get in the zone. Your mind is often a limiting factor to the results of your workouts. This one takes much mental preparedness and alertness, not to mention a man-size dollop of testicular fortitude. Go hard or go home. Focus on your breathing, time your rest accurately, and lift with purpose.

    For a man with more eccentricities than a Star Trek convention, Vince Gironda was light years ahead of his time when it came to building a better body. While simple on the surface, this "high volume of muscle contractions per minute" approach can shock even the most conditioned athlete into a compensatory burst of rock-solid hypertrophy gains.
    I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
    - Dave Tate

  • #2
    Interessant en geloofwaardig artikel met goede theorie erachter, ga deze in de winter hanteren zal een logje bij gaan houden voor de belangstellenden

    Comment


    • #3
      In het begin zeggen ze dat dit schema wel iets zou zijn voor spiermassa en vetverlies op hetzelfde moment? hoe zit het dan met de voeding? Of is dit gewoon een andere manier van trainen om alleen spiermassa te krijgen?
      Stop sitting back thinking, saying yeah man that 'd be cool, that 'd be cool, I want to be this I want to be that, grab your fucking nuts and be it!!

      Comment


      • #4
        Originally posted by blue_eye View Post
        In het begin zeggen ze dat dit schema wel iets zou zijn voor spiermassa en vetverlies op hetzelfde moment? hoe zit het dan met de voeding? Of is dit gewoon een andere manier van trainen om alleen spiermassa te krijgen?
        Naar mijn inziens een poging om massa-training/behoud en uitputting van glycogeen voorraden (cardio) in 1 training te combineren, wat je hiermee bereikt hangt vooral af van je voedingsschema..

        Comment


        • #5
          Originally posted by aktito View Post
          Naar mijn inziens een poging om massa-training/behoud en uitputting van glycogeen voorraden (cardio) in 1 training te combineren, wat je hiermee bereikt hangt vooral af van je voedingsschema..
          idd, zou wel graag willen weten hoe je dan moet eten. Wanneer het beste je koolhydraten, eiwitten en vetten enz. Eet je op onderhoud of erboven en al die dingen. Niet dat ik echt geloof dat je spiermassa kan trainen en tegelijk vet verliezen maar goed, ze vinden altijd nieuwe dingen uit dus wie weet zal het ooit wel eens kunnen en dan kan je heel het jaar door ripped staan.
          Stop sitting back thinking, saying yeah man that 'd be cool, that 'd be cool, I want to be this I want to be that, grab your fucking nuts and be it!!

          Comment


          • #6
            Originally posted by blue_eye View Post
            =, ze vinden altijd nieuwe dingen uit dus wie weet zal het ooit wel eens kunnen en dan kan je heel het jaar door ripped staan.
            wat vind jij dan van leangains ?

            Comment


            • #7
              Originally posted by blue_eye View Post
              Niet dat ik echt geloof dat je spiermassa kan trainen en tegelijk vet verliezen maar goed, ze vinden altijd nieuwe dingen uit dus wie weet zal het ooit wel eens kunnen en dan kan je heel het jaar door ripped staan.
              Dat je kan groeien in spiermassa en droog kan worden is niet nieuw hoor maatje...... ik zeg het al een paar jaar...... Dat je automatisch ook vet moet worden is een fabeltje, net zo goed als dat je minimaal 500cal onder je basis behoefte moet zitten om droog te worden een fabeltje is. Als je vet wordt is gewoon de voeding niet goed berekend of gebruik je de verkeerde voedingmiddelen.

              Het 8x8 systeem is gewoon een methode om flink volume in de spieren te blazen en behoorlijk veel energie te gebruiken. Net als het 10x10 GVT systeem.

              Je voeding moet je aanpassen op je doelen en je eigen fysiek en bf% en natuurlijk op je trainingen(frequentie en totaal intensiteit).
              1e Masters Superbody YBF 2011!
              Go M.U.D. Mart's Ultimate Diet ©

              Comment

              Sidebar top desktop

              Collapse

              Actieve discussies

              Collapse

              erotik film izle Rus escort gaziantep rus escort
              Antalya Escort
              sikis
              gaziantep escort
              gaziantep escort
              İstanbul Escort
              istanbul escort bayan
              sisli escort beylikduzu escort bayan
              antalya escort atakoy escort
              umraniye escort bayan
              Very sweethearts get banged by pretty pals Баба посидела анусом на крепком стояке fotos de vaginas sexis
              Working...
              X