Gironda 8×8
The 8 x 8 method was popularized by Vince Gironda in the 50’s and 60’s. Vince was one of Arnolds inspirations and seemed way ahead of his time as research on the 8 x 8 method later showed that this way of training creates exceptional amounts of cel swelling, which is one of the main drivers of hypertrophy. More on what later became the incomplete rest method(IRM)
Supersets: A superset shown as A.1 and A.2 or B.1, B.2 etc. means that the exercises are performed back to back with minimum rest in between.
Tempo: The speed of which we perform a lift is called tempo and is usually describes with for letters, for examble 3-0-10.
The first number (3) is the eccentric, or lowering, component of the lift.
The second number (0) denotes any pause at the midpoint.
The third number (1) is the concentric, or lifting, component.
Finally, the fourth number (0) denotes any pause at the top.
Rest: In this workout we won’t use any rest between exercises and keep 120s rest between supersets.
The workout
8 total supersets, using a 2020 Tempo
A.1 8 x Deficit Push ups
A.2 8 x Banded Bent over row
8 total supersets, using a 2020 Tempo
B.1 8 x Pike push up
B.2 8 x Seated row
6 total supersets, using a 2020 Tempo
4 total supersets, using a 2020 tempo
D.2 15 x deadbug alternating hand and leg
D.2 15 x Burpee
