Just wanted to get people’s thoughts and opinions on the vince gironda principles of training lighter weights with high volume and reducing the rest periods. I am thinking of trying this style of training around full body workouts 4x a week
Two questions , what is your lifting experience and why full body four times a week? Also if memory servers Vince wasn’t about using light weight!
Well I’m 32 now and been training since 15. Done all the usual stuff mainly for sports. For the last 5-10 years I have been mainly training for strength in the low rep ranges but would like to try and add some size through hypertrophy. I say lighter because he recommends keeping the rest to 60seconds and below for all 8 sets so to make sure my form and each rep is perfect is why I say using a lighter weight… My thoughts on doing full body 4 days was open to advice but I want to hit each muscle with high volume as a new approach
Im rusty on Vince’s approach… But 4 days full body is over kill IMO. you might want to look into his exact approach more.
I’m not sure if I did it as prescribed by Vince
But 4x a week of fullbody 8x8 got me fast gains! I’m sure it was intended to do straight weight for all 8 sets, but I would have to decrease weight to maintain form and still keep up with the 15-30 sec rest periods. I personally did mine light, and didn’t mess up my heavier weights when I got back into it (other than deadlift - I did 405 and ended up having to do 285 for reps to build back up)
Yeah my plan is to find a weight where I can do all the 8x8 with good form with 60 seconds rest on each exercise and then when I can complete this i will reduce the rest times down to 45 seconds and then down to 15 seconds and only then will I add weight to the bar.
8x8 is good. Do you have a copy of Vince’s Unleashing the Wild Physique? There are many ways to interpret 8x8, and knowing Vince’s philosophies gives you a better perspective. A lot of people have there own version of 8x8 and it can be quite different to Vince’s.
I haven’t done it for 4-5 years but it can be quite punishing even with lighter weights. I used about 50% of my 8 rep max(not 1 rep max) I was natty at the time and was really happy with the results.
Vince was publicly against steroids, yet nearly all those guys that he trained were on gear
It’s been four or five years since I did the 8x8, but it worked very well for me for a couple months. I ran full body 3 times per week, and I’m sure I did a variation of Gironda’s routine; I did 6 different exercises for 8 sets of 8 reps, then 2 exercises of 4 sets each - 54 sets per workout. I did straight weight, supersetting the first six exercises and resting the prescribed 60 seconds or less between each round and decreasing the rest periods each workout.
After a couple months, I was burned out of the high volume and low rest, but my work capacity skyrocketed and I didn’t lose strength.
It does get pretty taxing after a while, knowing the pain you are about to put yourself through. Vince’s solution was to train for 3 weeks and take the 4th wk off from weights, then repeat the cycle.