You must complete all six sets in as little time as possible, resting only 30 seconds between sets. An extremely simple diet tweak will get you ripped, keep you ripped, and still allow you to build muscle. While Gironda's recommendations were to shoot for rest periods of 30 seconds at most, he had his advanced bodybuilders resting only 15 seconds between sets. Vince Gironda 6x6 routine Vince Gironda was always someone who was willing to experiment and learn from what others were doing and getting results. Check it out. These exercises really don't work, and some even lead to injury. All Rights Reserved. It's based on a high training density (doing a … Actually, a few weeks ago, after reading "The Vince Gironda Workout Bulletin and Me" by Alan Palmieri on his website, I decided to to follow the instructions in there, to start with 3x8, move to 5x5, then 6x6 and finally 8x8. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level, Tip: Hack Your Nervous System, Set New PRs, Chill Out With This Non-Prescription Drug, Tip: A Very Weird Way to Boost Your Vertical, Tip: 3 Reasons Trap Bar Deadlifts Are King, The Best Damn Strength Plan For Natural Lifters, The Best Damn Workout Plan For Natural Lifters, Tip: You'll Never Do Crunches the Same Way Again. It's based on a high training density (doing a lot of work in a shorter amount of time), rather than load. Got some dumbbells? The Art and Science of Body Recomposition: How to Build Muscle and Burn Fat at the Same Time, The Ultimate Workout & Diet Plan for Skinny-Fat Guys, Dips (weighted if you can do more than six reps per set). Follow Michael Warren on Twitter. Vince Gironda’s 8×8 system of training was originally termed as the « honest workout », because it is simply one of the most difficult and challenging workouts there is. Here's why, plus some more effective alternatives. You want harmony? Probably because they're making these mistakes. Remember, the key factor with this loading scheme is density, not load. When straight sets are used with his 8 x 8, 6 x 6, or 15 x 4 routines, Gironda recommended only one exercise per body part for a total of 6, 8, or 15 sets per muscle group. To do it, you perform 6 sets of 6 reps with a moderate weight that you could do for 10 reps. What about the weight? Here's how. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Not everyone was meant to squat deep, but a simple test will tell you how deep you can safely go. I know I’m going to get shit for adding squats and deadlifts to this routine because Vince was not a fan of either one (in the traditional sense). And it delivers, every time. Vince GiRonda used a 6×6 training method to sculpt some of the greatest physiques the world has seen, including the great Larry Scott. 6×6 And 8×8 Vince Gironda Training September 25, 2008 by Iron Guru 8 I trained under Vince in 1981 at his gym (Makawway was there at that time and Jeff Goldblum “The Fly” also). Boost performance, wipe out imbalances, annihilate weak points, build muscle, and improve all the big lifts... with one exercise. Your email address will not be published. The related 6x6 workout routine is an intermediate version of the same program. Safer too. Add 4 minutes. Then you'll never miss a workout. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. This effective program is for them. He is the owner of Michael Warren Performance Education, and has trained a number of professional athletes and teams. Alternate between regular Deadlifts and Sumo Deadlifts every other Workout B. ‘Top’ of the lift (when muscle contraction is where you want it. For non-powerlifters, trap bar deads beat the pants off the barbell variation. ). Try this simple trick. I've You want great sex? And if "butt wink" is a problem, there are easy ways to fix it. Want to lean up too? There's a better exercise to build your back. Use approximately 70% of your 1RM for the particular exercise you're doing, NOT your 6-rep max. Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight. If your posture kinda sucks, you may be one exercise away from injury. Michael Warren won the UK Personal Trainer of the Year award (2014). It's a scheme popularized by Vince Gironda, and one which he used with the very first Mr. Olympia, Larry Scott, and many others. Smaller areas like the biceps, triceps, and calves would only need two movements each. Privacy Policy. If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. It is a high volume, old school bodybuilding programs that have become the stuff of legend. The needle is better than the knife. © 2020 T Nation LLC. Try to complete each workout in under an hour. Need to jump higher? Warm up with a light jog – 5 or 10 minutes – before attacking the weights. Here are the latest scientific advances in healing joint, tendon, and muscle injuries. Instantly fix a common problem with cable crunches and build a six pack that pops. Here's how to whip up a steaming cup. 75 minutes maximum for first timers. How come some people go to the gym a lot but don't look like it? This is a great set/rep scheme for size gains. 6 x 6 With 30-Second Rests This is a great set/rep scheme for size gains. Here's a simple way get more glute work out of your staple strength lifts. If you can't do all 6 sets with a strict 30 second break, reduce the weight until you can use shorter rest periods. De-stress and take the edge off without feeling drugged. Check this out. Here's something that will do just that. The Vince Gironda Inspired 8x8 Workout Should you opt for a bodybuilding split, stick to three or four exercises for the larger muscle groups like legs, chest, and back. It tastes amazing, it fuels muscle growth, and it makes your overworked joints feel better.