Build Full-Body Size Fast with the Old-School 8x8 Method in Just 40 Minutes
We may live in an age of evidence-based training, but there’s no denying that old-school bodybuilders knew a trick or two about building massive muscle with just the basics. A prime example is the ‘8x8’ protocol, popularised by 60s bodybuilding icon Vince Gironda.
You may never have heard of Gironda’s name, but you’ve probably heard of some his clients such as Clint Eastwood, Apollo Creed himself – Carl Weathers – and even his Predatory co-star, Arnold Schwarzenegger. Now there’s a resume
This full body workout utilises Gironda’s 8x8 technique to get in a high-intensity, full-body workout that packs a serious muscle-building punch in less than an hour. Although the science says differently nowadays, Gironda stressed keeping rest time to an absolute minimum for maximum effect. To simplify this, we’ve arranged this workout using an ‘EMOM’ protocol or ‘every minute on the minute’.
Perform the prescribed reps at the top of each minute then, rest for the remainder – complete all 8 minutes of a movement before moving onto the next. Done right, this workout clocks in at 40 minutes, but with a total of 40 sets performed at a breakneck pace, you’re going to have to work for those gains.
After a thorough warm-up, start a running clock an begin a new set at the beginning of each minute. Make a note of your reps. You’re going to need to humble yourself and go light to get through this one, but once you can complete all 8 sets of 8, use heavier weights in your next session.
The Workout
DB Front-Rack Squat: 8 reps EMOM x 8 minutes
Clean a pair of dumbbells up onto your shoulders. Take a breath and brace your core. (A) sink your hips back and bend at the knees, squatting down until the crease of your hips passes below your knee (B). Drive back up explosively and repeat.
DB Standing Shoulder Press: 8 reps EMOM x 8 minutes
Clean a pair of dumbbells onto your shoulders. Take a breath, squeeze your glutes and create tension through your core. (A) With no assistance from your legs, press both dumbbells up overhead (B) Lower them under slow control to your shoulders and repeat.
Double DB Romanian Deadlift: 8 reps EMOM x 8 minutes
Stand tall holding a pair of dumbbells at waist height (A). With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground, pinning your shoulders down and maintaining a flat back. Push your hips back until you feel a stretch in your hamstrings (B), pause and explosively return to an upright position.
DB Bench Press: 8 reps EMOM x 8 minutes
Lay flat on a bench, your knees bent, pushing your feet into the floor. Press a pair of dumbbells into the air, locking out your elbows (A). Lower the bells slowly until they touch your chest (B), keeping your elbows at 45 degree angle, pause here before explosively pressing back up. Repeat.
Chest Supported DB Row: 8 reps EMOM x 8 minutes
Set an adjustable bench to around 45-degrees or prop a flat bench up with a box. Position yourself face down with your chest on the pad, holding a pair of dumbbells with straight arms (A). Staying tight to the bench, row both dumbbells up towards your hips, pause (B) and slowly lower before repeating.
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