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8x8 Arm Workout

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Vince Gironda 8x8 workout routine for arms

8x8 arm workout

The good old 8 sets of 8 reps program was the "Iron Guru" Vince Gironda's go to workout for building muscle mass. He said the 8x8 workout would make your muscle fibers thicker in record time. He called it the honest workout because it requires you to work hard and pay your dues in the gym - but the results are worth it.

Not only will you build muscle but you will most likely also get leaner, because of the natural growth hormone release that comes from this style of training.

The real secret of the 8x8 arm workout is to keep the rest between sets as short as possible never more than 60 seconds and over time try to reduce the rest time until you can do all 8 sets with only 15 seconds rest between them.

Of course you have to choose the right weight to start with as you should not reduce the weight as you go, you need to do all 8 sets of 8 reps with the same weight. The first few sets may feel kind of easy but by the end you will really feel it and it may be quite a struggle to get out the last couple of sets of 8.

Some of the best biceps exercises to use are:

Body Drag Curls
Incline Dumbbell Curls
Preacher Bench Curls

And for triceps:

Rope Triceps Extensions
Dumbbell Triceps Kickbacks
Lying Triceps Extensions

Pick one or at most two of the above exercises for each muscle and pump away!

For more information go to Old School Arm Training


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The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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