The 8×8 workout system, developed by Vince Gironda, stands as a challenging and effective approach to bodybuilding. Known as the “honest workout,” this method pushes athletes to their limits, promoting significant muscle growth and fat loss. Despite its unconventional nature, the 8×8 system has stood the test of time, remaining popular among fitness enthusiasts for over five decades.
This intense training regimen shares similarities with the 10×10 method, focusing on high-volume exercises to stimulate muscle hypertrophy. The 8×8 workout’s enduring popularity speaks to its efficacy in helping bodybuilders achieve their physique goals, even as new training techniques have emerged over the years.
Key Takeaways
- The 8×8 workout system offers a rigorous approach to muscle building and fat loss
- This method has remained popular in bodybuilding circles for over 50 years
- High-volume training in the 8×8 system promotes significant muscle hypertrophy
The Birth of Vince Gironda’s 8×8 Method
Vince Gironda, known as the “Iron Guru”, created the 8×8 workout while preparing for the NABBA Mr Universe contest. This intense training system paired with a high-protein diet helped him achieve peak physical condition in just 6 months. Gironda first shared his 8×8 method in his “Definition” booklet. The program gained popularity among Hollywood stars and bodybuilders alike. Gironda’s innovative approach challenged traditional weightlifting wisdom and offered a new path to rapid muscle growth and fat loss.
A Classic High-Volume Training Method
Exercise Selection for Maximum Results
The 8×8 routine is a high-volume workout program that uses one exercise per body part. This approach aims to fully develop each muscle group through focused, intense training.
The program typically splits workouts into upper and lower body days:
- Upper body: Monday, Wednesday, Friday
- Lower body: Tuesday, Thursday
Each exercise is done for 8 sets of 8 repetitions. The weight used should be about 70% of your one-rep maximum. For example, if you can bench press 300 pounds once, use 210 pounds for your 8×8 sets.
Exercise choice is key in the 8×8 routine. Pick moves that match your goals and fitness level. Here are some options for beginners and advanced lifters:
Beginner Exercises:
- Chest: Barbell Bench Press
- Back: Lat Pulldown
- Shoulders: Seated Dumbbell Press
- Biceps: Standing Barbell Curl
- Triceps: Rope Pressdown
- Calves: Standing Calf Raise
- Quads: Leg Press
- Hamstrings: Lying Leg Curl
- Abs: Crunch
Advanced Exercises:
- Chest: Wide Grip Parallel Dips
- Back: Seated Cable Row
- Shoulders: Seated Dumbbell Lateral Raise
- Biceps: Preacher Curl
- Triceps: Triceps Rope Pull in Race Car Drive Position
- Forearms: Seated Barbell Wrist Curl
- Calves: Donkey Calf Raise
- Quads: Hack Squats
- Hamstrings: Leg Machine Curl
- Abs: Crunch
The 8×8 method can seem simple, but it’s very effective. The high volume of work on a single exercise leads to rapid muscle growth. This program, like its cousin the 10×10 method, can add muscle fast.
To get the most from each exercise, it’s best to stick with it for several months. This allows time to fully develop the targeted muscle group. In some cases, using just one exercise per body part can be enough to see major gains.
Rest periods between sets are crucial in the 8×8 method. They start at 60 seconds and gradually decrease as you get stronger. The goal is to reach 15-30 seconds of rest between sets.
This program puts a lot of stress on the muscles, which forces them to grow. It also helps burn fat due to its intensity. The 8×8 routine is tough but can lead to impressive results for those willing to put in the work.
Makkawy’s Intense 8×8 Training Plan
Mohamed Makkawy, a Mr. Universe champion and student of Vince Gironda, used a challenging 8×8 routine to prepare for top bodybuilding competitions. This intense plan involved three 2.5-hour workouts daily, with hour-long breaks between sessions. Each workout targeted three body parts using three exercises per area, totaling 24 sets per muscle group.
Makkawy’s nutrition plan was equally rigorous. He consumed a dozen eggs daily and took 20 liver tablets every three hours to support his demanding training schedule.
His arm day focused heavily on triceps development. The kneeling rope pulley extension was a key exercise, performed on a specialized cradle bench. For biceps, Makkawy did exercises targeting the bottom, middle, and top of the muscle. A unique cable short-range curl was designed to target the bicep belly specifically.
Leg training was intense but strategic. Calf workouts were carefully managed to avoid overtraining. Upper leg routines included:
- Hack-slide machine: 8 sets of 8 reps in 10 minutes
- Roman chair squats: 8 sets of 8 reps
- Thigh curl machine exercises
- Lay-back leg extensions
Abdominal work consisted of:
- 8 sets of flat leg raises
- 8 sets of half sit-ups (crunches)
All ab exercises were performed for 8 reps per set, maintaining consistency with the 8×8 approach.
This routine demonstrates the effectiveness of high-volume training when properly structured. It combines elements of traditional bodybuilding with innovative exercise selection and programming.
The 8×8 method can be a powerful tool for breaking through plateaus and stimulating new muscle growth. While it may seem old-fashioned, its effectiveness remains proven by champions like Makkawy.
For those looking to try a similar approach, here’s a sample 8×8 routine based on Makkawy’s plan:
| Body Part | Exercise | Sets | Reps |
|---|---|---|---|
| Chest | Bench Press | 8 | 8 |
| Incline Press | 8 | 8 | |
| Cable Flyes | 8 | 8 | |
| Back | Pull-ups | 8 | 8 |
| Rows | 8 | 8 | |
| Lat Pulldowns | 8 | 8 | |
| Legs | Squats | 8 | 8 |
| Leg Press | 8 | 8 | |
| Leg Extensions | 8 | 8 |
Remember, this is an advanced routine. Beginners should start with lower volume and gradually work up to this level of intensity. Proper nutrition and recovery are crucial when undertaking such a demanding program.
The 8×8 method can be adapted to fit different goals and schedules. Some may prefer to split the workouts across more days or reduce the total volume. The key is to maintain the high-rep, high-set structure that defines this approach.
While not as common today, the 8×8 routine remains a powerful tool for bodybuilders. It combines muscle-building potential with fat-burning intensity, making it ideal for those seeking definition and size.
Common Questions About the 8×8 Workout
How to Plan a Full-Body 8×8 Workout?
A full-body 8×8 workout typically includes:
- 4-6 exercises targeting major muscle groups
- 8 sets of 8 reps for each exercise
- 30 seconds rest between sets
Example workout:
- Squats
- Bench press
- Rows
- Shoulder press
Perform each exercise for 8 sets of 8 reps before moving to the next.
Key Ideas Behind the 8×8 Training Plan
The 8×8 method aims to:
- Increase muscle size and definition
- Boost metabolism and fat burning
- Improve muscular endurance
- Enhance overall fitness
It uses high volume, short rest periods, and moderate weights to challenge muscles in new ways.
Can Beginners Use the 8×8 Workout?
Beginners can try a modified 8×8 workout:
- Start with 4×8 (4 sets of 8 reps)
- Use lighter weights
- Take longer rest periods (60-90 seconds)
- Focus on proper form
As strength and endurance improve, gradually increase sets and decrease rest time.
Potential Results from the 8×8 Workout
Regular 8×8 training may lead to:
- Increased muscle mass
- Improved muscle definition
- Enhanced fat loss
- Better muscular endurance
- Increased strength (to a lesser extent)
Results vary based on diet, consistency, and individual factors.
8×8 Method vs Traditional Bodybuilding
8×8 workouts differ from traditional bodybuilding in several ways:
| 8×8 Method | Traditional Bodybuilding |
|---|---|
| High volume (64 total reps) | Moderate volume (typically 24-40 reps) |
| Short rest (30 seconds) | Longer rest (1-3 minutes) |
| Moderate weights | Heavier weights |
| Focuses on muscle pump and endurance | Emphasizes progressive overload and strength |
Eating Tips for 8×8 Workout Success
To support the 8×8 workout, consider these dietary guidelines:
- Eat enough protein (1.6-2.2g per kg of body weight)
- Stay hydrated
- Consume complex carbs for energy
- Include healthy fats for hormone balance
- Time meals around workouts for optimal recovery
A balanced diet with adequate calories supports muscle growth and recovery.
