The short rest intervals stress the cardiovascular system to the point where calories are burned, the metabolism is stimulated, hormones are stirred up and fat is melted away. 8 sets of 8 will also help you get leaner. It is not designed for strength development – it’s purely for bodybuilding or “cosmetic” improvements. “Keep to 8 X 8 and your muscle fiber will plump out, giving you a solid mass of muscle density as a result,” promised Vince.Ĩ sets of 8 is a high volume, fast tempo, size building workout.
Vince called it the “honest workout ” because of the pure muscle fiber size that can be achieved on it. “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.”Ĩ sets of 8 might be the most effective set and rep combination ever developed for rapidly building muscle fiber size while simultaneously shedding body fat. “I have a definite preference for the 8 X 8 system of sets and reps,” wrote Vince. Of all Vince’s techniques, the 8 sets of 8 program was his favorite for the advanced bodybuilder. His training systems included 15 sets of 4, 3 sets of 12, 6 sets of 6, 10 sets of 10 and 4 exercises in a giant set – one for each “side” of the muscle. Some of his unique exercises included the bench press to the neck, the sternum chin up (touching the chest to the bar), “drag” curls and sissy squats with what he called a “Burlesque Bump.” Vince was known for his unusual training methods. One of the reasons the name Vince Gironda is as popular as ever in bodybuilding articles is that the man had ideas that were truly revolutionary and way ahead of their time.ĥ0 years before Charles Poliquin wrote about “ German volume training” and new workout templates such as “FST-7” appeared on the scene, Vince was advocating the benefits of volume training for maximum hypertrophy.
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