Vince Gironda’s 8×8 workout routine is one of the hardest workouts there is to this day. Similar to his 10×10 workout routine it stimulates serious muscle hypertrophy along with fat loss.
As well as his unique workout routines, Vince is also well known for creating many famous diets, which were all goal oriented for himself or his clients. His two most famous diets being the steak and eggs diet and the maximum definition diet.
In this article we will discuss Vince Gironda’s 8×8 workout routine, as well as the many diets that he is famous for creating and the supplements he used himself and recommended to his clients.
Introduction to Vince Gironda: ’The Iron Guru’
Vince Gironda was born on November 9, 1917, in Bronx, New York. He moved to California when he was 7 years old and grew up performing gymnastics and other sports. When he was 22 years old he took up weight training and started training at Hollywood YMCA.
In 1948, Vince moved to North Hollywood and opened his own gym, ‘Vince’s Gym in Studio City, California’ and hit the fitness industry by storm, fast became one of the most sought after trainers in the industry.
Vince made training and diet programs for many of the world’s greatest bodybuilders, such as Arnold Schwarzenegger, Larry Scott, Lou Ferrigno, Don Howarth and many others. He was so good at changing people’s physiques in such a short space of time, Hollywood would send their actors to Vince’s gym for a quick transformation before filming movies.
Vince has trained many movie stars, such as Clint Eastwood, Bill Smith, George Hamilton, Sean Flynn and many other amazing actors. Vince Gironda is arguably the best bodybuilding trainer the world has ever seen. He was so popular in the fitness industry that he was nicknamed “The Iron Guru”.
Breaking Down Vince Gironda’s 8×8 Workout Routine
Vince was known for his unusual training methods. He had many different training methods over the years but his 8×8 workout routine is his favourite routine for advanced bodybuilders.
He called the 8×8 workout routine his “honest” program because it humbled lifters to use lighter weight and focus on working the muscles instead of concentrating on lifting heavy weights. You had to perform eight sets of eight reps with only 30 seconds rest between sets. There was no way this could be done with heavier weight without losing form.
You can use the 8×8 as a full body workout or you could target individual muscle groups as you would using a bodybuilding split. Either way is just as effective and are both intense workouts.
Vince Gironda 8×8 Full Body Workout
If you prefer full body workouts than a workout split Vince Gironda’s 8×8 full body workout is the perfect workout to take your workouts and physique to the next level.
Here is an example of what Vince Gironda’s 8×8 full body workout would look like:
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Squats | 8 | 8 | Quadriceps, Hamstrings, Glutes |
| Lying Leg Curl | 8 | 8 | Hamstrings, Glutes |
| Seated Row | 8 | 8 | Latissimus Dorsi, Rhomboids |
| Incline Dumbbell Press | 8 | 8 | Chest (Upper), Front Shoulders |
| Lateral Raise | 8 | 8 | Side Shoulders (Lateral Delts) |
| Barbell Bicep Curl | 8 | 8 | Biceps |
| Tricep Rope Extensions | 8 | 8 | Triceps |
Gironda’s 8×8 full body workout is not for the faint hearted. It is one of the hardest and most intense workouts I have ever used and should only be performed by advanced bodybuilders.
Vince Gironda’s 8×8 Split Workout
If you prefer a workout split than a full body workout, you can try out Vince Gironda’s 8×8 split workout routine.
When using this workout routine, you should perform three or four exercises for larger muscle groups like your legs, chest, back and shoulders. For smaller muscles like your biceps, triceps, and calves you only need to perform two exercises for each muscle group.
Here is an example of a Vince Gironda split workout would look like:
Monday: Vince Gironda 8×8 Chest Workout
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Neck Press | 8 | 8 | Shoulders (Deltoids), Triceps |
| Gironda Dip | 8 | 8 | Chest (Pectorals), Triceps |
| Incline Fly | 8 | 8 | Chest (Pectorals), Front Shoulders |
Tuesday: Vince Gironda 8×8 Back & Biceps Workout
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Barbell Row | 8 | 8 | Upper Back, Lats, Rhomboids, Biceps |
| Lat Pull Down | 8 | 8 | Latissimus Dorsi, Rhomboids, Biceps |
| Dumbbell Pullovers | 8 | 8 | Chest (Pectorals), Back, Triceps |
| Barbell Curl | 8 | 8 | Biceps, Forearms |
| Hammer Curl | 8 | 8 | Biceps (Brachialis, Brachioradialis), Forearms |
Thursday: Vince Gironda 8×8 Shoulders & Triceps Workout
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Standing Push Press | 8 | 8 | Shoulders (Deltoids), Triceps |
| Lateral Raise | 8 | 8 | Side Shoulders (Lateral Delts) |
| Upright Row | 8 | 8 | Shoulders (Deltoids), Upper Trapezius |
| Overhead Dumbbell Extension | 8 | 8 | Triceps |
| Straight Bar Push Down | 8 | 8 | Triceps |
Friday: Vince Gironda 8×8 Quadriceps, Hamstrings, Calves Workout
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Leg Press | 8 | 8 | Quadriceps, Hamstrings, Glutes |
| Leg Extension | 8 | 8 | Quadriceps |
| Stiff Leg Deadlift | 8 | 8 | Hamstrings, Glutes, Lower Back |
| Lying Leg Curl | 8 | 8 | Hamstrings |
| Calf Press | 8 | 8 | Calves |
| Seated Calf Raise | 8 | 8 | Calves |
Gironda preferred dumbbell exercises to be performed with both arms at the same time instead of alternating back and forth to minimize rest and maximize effort. Gironda would train different athletes based on individual needs and make sure to only have 30 seconds rest between exercises.
Breaking Down Vince Gironda’s Diet Plans
Vince Gironda highlighted the importance of high fat and protein intake for building muscle mass and achieving optimum health.
One of Vince’s most famous diets is the “Steak and Eggs Diet,” which consisted of consuming steak and whole eggs as the primary sources of protein and healthy fats. During this time, low carb diets didn’t really exist but Vince was well ahead of his time when it came to both working out and dieting.
Vince argued that excessive consumption of carbohydrates and sugars could lead to weight gain and focused on reducing carbohydrate intake wherever possible.
The Steak and Egg Diet
The Steak and Eggs Diet was one of Vince Gironda’s most well-known diets, emphasizing high protein and fat intake. In this diet the goal is to Steak and Eggs in every meal while limiting carbohydrate intake to a minimum.
The Steak and Eggs diet can help increase muscle gain and fat loss. The high protein intake aids in muscle repair and growth, while the high fat intake helps maintain healthy hormone levels.
However, it is important to understand the potential risks of consuming excessive amounts of proteins and fats for long periods, as it may not suitable for everybody.
Maximum Definition Diet
Another diet plan Vince Gironda was well known for was the ‘Maximum Definition Diet.’ The Maximum Definition Diet is designed to help bodybuilders achieve a well-defined physique and also focusses on high protein intake, but with a more balanced approach to fat and carbohydrates.
Unlike the Steak and Eggs Diet, the Maximum Definition Diet includes fish and poultry. It also includes complex carbohydrates to help fuel workouts and support overall bodily function. Healthy fats are included but in moderate amounts compared to the Steak and Eggs Diet.
It is important to properly portion and balance proteins, carbs, and fats to ensure steady results and avoid any potential health risks associated with extreme diets.
Vince Gironda’s Supplements
Vince Gironda was well known for suggesting specific supplements to further enhance his diet and performance. Vince’s supplemented with desiccated liver and claimed it could improve metabolism and overall health.
Vince also used of whey protein powders and multivitamins, which increase muscle growth and recovery. I have done a lot of research and testing on all of the supplements that Vince used and written a review on the best product for each supplement.
Here are the best products based on my studies:
Whey Protein: Optimum Nutrition Gold Standard Pre Workout Powder
Best Multivitamins: Centrum Advance 50+ Multivitamin & Mineral Tablets
Conclusion: Vince Gironda’s Impact on Bodybuilding
Vince Gironda was well ahead of his time when it came to bodybuilding and dieting, making him one of the most sought after trainers in the industry. His 8×8 workout routine is one of the hardest workouts there is to this day and is by far the hardest workout I have ever done.
If you are an advanced bodybuilder and feel like you have hit a plateau in your training or just simply want to try something new, you now have all the tools you need to take your training and physique to the next level.
Give it a go, try out Vince Gironda’s 8×8 workout routine for 12 weeks and really test your strength and endurance. If you have any question, leave a comment in the comments section below and I will reply as soon as possible.