Vince Gironda Training


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Vince Gironda Training Methods

Vince Gironda was 50 years ahead of his time, long before Charles Poliquin wrote about "German volume training", Vince was promoting the benefits of volume training to achieve maximum hypertrophy. Vince was suggesting the benefits of doing training with an 8 X 8 technique long before it was proven to work.

Vince was very well-known for his unconventional training methods. Some of his distinctive exercises incorporated the bench press to the neck, the sternum chin up, elbows out dips, body drag curls and sissy squats.

His training methods included 3 sets of 8, 5 sets of 5, 6 sets of 6, 8 sets of 8 reps, 10 sets of 10, etc. Of all Vince’s methods, the 8 sets of 8 workout was the most popular for building muscle mass fast.

8 sets of 8 might be without a doubt the most efficient combination of sets and reps ever formulated for building muscle size while at the same time burning off fat. Vince referred to it as "the honest workout" for the simple reason that it would thicken the muscle fibers and give an amazing pump.

Vince suggested using the 8 sets of 8 workout to shock lagging body parts into new growth. Vince stressed that this set and rep combination is definitely not for beginners. He say you first have work up to the stage where you can benefit from this extremely advanced form of training. He also said he doubted if anyone with less than two years of training experience could benefit from this method.

Here is how you use this method, you only do one or two exercises for each body part and you do 8 sets of 8 reps with as little rest as possible between sets - no more then 30 seconds and as little as 15 seconds between, you will of course have to use a lighter then usual weight but it will sets to feel heavy on those last few sets. This is not a strength building method it is strictly for mass building.

Because there is so little rest between sets you will also get a great cardiovascular workout and burn fat at the same time you are building muscle.

The way to progress in this workout is to:

Slowly but surely adding more weight may be one of the best ways to progress, but it is certainly not the only way. Vince was all in favor of adding weight to the bar, (provided good form was maintained), but he believed that performing more work in less time was a better method to progress.

Vince felt said you should increase the intensity of the workout by lessening the rest time between sets. He strongly felt that your workouts should be timed and you should constantly strive to shorten the time it takes to get through your routine.


New eBook
The Training and Diet Secrets of Vince Gironda "The Iron Guru"

A must read for bodybuilders of all generations. The "Iron Guru" Vince Goronda was perhaps at his pinnacle of fame during the "Golden Era" of bodybuilding, the 60's. His methods, techniques, training, and dietary concepts are still being employed today.

Vince's programs were known for producing the fastest muscle building results in the shortest period of time. The new book contains inside personal details of a relationship one bodybuilder of the 60's had with Vince; some of Vince's best known training programs, some of his little known programs, and some of his forgotten methods are discussed.

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