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The Gironda System

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JWR
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2006/07/18 11:25:50 (permalink)
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The Gironda System

I have just read some of Girondas work in CTs article at t-nation. I quite fancy giving the Gironda System a go.

Ice which of Girondas programs would you reccomend? Not looking for size just condition really so cardio will be included running in the morning i think again 3x per week. With some sprints 3x per week. Progression from CT running man.

Am i correct in thinking phase one of the gironda system is straight sets?

I.e Phase I Chest/shoulders/ Triceps

Gironda neck press: 4x 12 45 seconds rest repeat another set
Gironda Dips 4x12 45 seconds rest
Flyes 4x12

Wide grip upright row 4x12 30s rest between sets
Lat raises 4x12 30s rest between sets

Skull crushers 4x12 30s rest between sets
DB extensions 4x12 30s rest

Any other gironda links matey?



#1

19 Replies Related Threads

    ice_mach
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    RE: The Gironda System 2006/07/18 11:58:44 (permalink)
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    Dont really know Gironda's programs that well as such mate. Here are some routines of his that I know of

    Vince Gironda's old school beginners program- http://www.teenbodybuilding.com/callum14.htm
    Vince Gironda's 8x8 routine- http://www.ironguru.com/Home/tabid/637/articleType/ArticleView/articleId/168/6x6-and-8x8.aspx
    Vince Gironda's 10-8-6-15 routine- http://www.palmieribodybuilding.com/10%20-%208%20-%206%20-%2015%20Article.pdf
    Vince Gironda's Train 21 days rest 7 routine- http://www.palmieribodybuilding.com/FromTrain21.pdf

    As for the routine made by CT check out the posts in the thread Im sure there's an answer there
    #2
    oasis
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    RE: The Gironda System 2006/07/18 12:12:21 (permalink)
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    He was an "original" that's for sure.

    It's hard to be humble when I'm so great...

    If you even dream of beating me you'd better wake up and apologize...Muhammad Ali
    #3
    JWR
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    RE: The Gironda System 2006/07/18 13:45:08 (permalink)
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    Great stuff bro !!! Cheers.
    #4
    tokar
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    RE: The Gironda System 2006/07/18 21:35:24 (permalink)
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    As far as I know, Vince Gironda's routines (particularly the 8x8 system) were tailored specifically for gaining size, so it seems a bit of an odd choice if you specifically aren't looking for size.
    #5
    JWR
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    RE: The Gironda System 2006/07/18 22:25:12 (permalink)
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    Well i sure dont mind if a little size comes my way

    haha

    Thibadeau's article has a progression onto the 8x8. Gradually building up the volume. I think its using his muscle confusion technique.

    Maximum definition diet also sounds like a winner.

    His training is way beyond his time. High frequency, supersets, etc ala CT and Chad Waterbury. Quite amazing really.

    Rather happy with my choice.
    #6
    oasis
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    RE: The Gironda System 2006/07/18 22:26:28 (permalink)
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    ORIGINAL: tokar

    As far as I know, Vince Gironda's routines (particularly the 8x8 system) were tailored specifically for gaining size, so it seems a bit of an odd choice if you specifically aren't looking for size.



    With respect mate I reckon Girondas system can be tailored..that 8x8 system if you read through it you get 30 secs rest max between sets..and the key to it is to reduce it further still..you have the right diet in place and I reckon it could be fantastic for conditioning.. in sink with some cardio.

    It's hard to be humble when I'm so great...

    If you even dream of beating me you'd better wake up and apologize...Muhammad Ali
    #7
    JWR
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    RE: The Gironda System 2006/07/18 22:27:52 (permalink)
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    yeah after completing workout 2 essentially a pull workout, i have realised i will give up the cardio. I will just end up overtrained.

    Weight drop is immense with such short rest.

    Really kicks your @ss!!!
    post edited by JWR - 2006/07/18 22:28:19
    #8
    oasis
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    RE: The Gironda System 2006/07/18 22:32:50 (permalink)
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    ORIGINAL: JWR

    yeah after completing workout 2 essentially a pull workout, i have realised i will give up the cardio. I will just end up overtrained.







    go for it I did....
    post edited by oasis - 2006/07/18 22:33:18

    It's hard to be humble when I'm so great...

    If you even dream of beating me you'd better wake up and apologize...Muhammad Ali
    #9
    JWR
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    RE: The Gironda System 2006/07/18 22:37:27 (permalink)
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    Have you done any crazy gironda workouts?

    The low rest makes me feel like a weakling

    Cardio is annoying anyway. The workout has your heartrate pretty darn high anyway. Looking forward to the 8x8 on the dips/ sissy leg press hahaha im going to die!!!

    Bring it on!!
    #10
    oasis
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    RE: The Gironda System 2006/07/18 22:46:42 (permalink)
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    30 seconds rest is a killer..I got in a right tiz trying to count the sets never mind the reps, my head just wasn't clearing in time ...finishing up I made a mark in the back of my log after every set.

    It's hard to be humble when I'm so great...

    If you even dream of beating me you'd better wake up and apologize...Muhammad Ali
    #11
    nico
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    RE: The Gironda System 2006/07/18 22:49:02 (permalink)
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    I tried a version of 8*8 awhile ago. doing his decline press to the neck with 15-30 secs rest was HARD! My tris/pecs were burning by the end even though the weight was "light"
    #12
    JWR
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    RE: The Gironda System 2006/07/18 22:54:01 (permalink)
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    Feels fantastic doesnt it!!

    Pump is crazy. Never had pump like it.

    Oasis what were your gains like on it?

    6 days per week hehe looking forward to it. Really psyched up!!
    #13
    oasis
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    RE: The Gironda System 2006/07/18 23:03:55 (permalink)
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    Mate I have to be honest here...I didn't stick it out, I don't think at this moment it time it's what I'm after..I've had a long long lay off ..and I'm trying to recapture a bit of my old size back...I will without doubt look at it again though.

    It's hard to be humble when I'm so great...

    If you even dream of beating me you'd better wake up and apologize...Muhammad Ali
    #14
    JWR
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    RE: The Gironda System 2006/07/18 23:13:01 (permalink)
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    No probs mate i guess im test pilot then!!

    Post up my results with it.

    Im using steak and eggs style dieting. 5-6 meals per day. Low carbs and every 3rd day carb up meal.
    #15
    oasis
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    RE: The Gironda System 2006/07/18 23:19:22 (permalink)
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    God could I just eat steak and eggs..but I digress..

    It's hard to be humble when I'm so great...

    If you even dream of beating me you'd better wake up and apologize...Muhammad Ali
    #16
    tokar
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    RE: The Gironda System 2006/07/18 23:47:43 (permalink)
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    ORIGINAL: oasis


    ORIGINAL: tokar

    As far as I know, Vince Gironda's routines (particularly the 8x8 system) were tailored specifically for gaining size, so it seems a bit of an odd choice if you specifically aren't looking for size.



    With respect mate I reckon Girondas system can be tailored..that 8x8 system if you read through it you get 30 secs rest max between sets..and the key to it is to reduce it further still..you have the right diet in place and I reckon it could be fantastic for conditioning.. in sink with some cardio.


    If by conditioning you mean low bodyfat, I think it's largely irrelevant what kind of resistance work you're doing. Low bodyfat comes from cardio and diet; tailoring resistance work to burn bodyfat is just minutiae compared to that and a waste of time IMO. Weight training on a cut should aim to preserve as much muscle as possible and consistently reducing rest periods (and possibly using lighter weights) isn't the way to do that.
    #17
    JWR
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    RE: The Gironda System 2006/07/19 00:07:41 (permalink)
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    Definitely a case of eat, train, monitor, adjust!
    #18
    oasis
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    RE: The Gironda System 2006/07/19 01:38:15 (permalink)
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    ORIGINAL: tokar


    ORIGINAL: oasis


    ORIGINAL: tokar

    As far as I know, Vince Gironda's routines (particularly the 8x8 system) were tailored specifically for gaining size, so it seems a bit of an odd choice if you specifically aren't looking for size.



    With respect mate I reckon Girondas system can be tailored..that 8x8 system if you read through it you get 30 secs rest max between sets..and the key to it is to reduce it further still..you have the right diet in place and I reckon it could be fantastic for conditioning.. in sink with some cardio.


    If by conditioning you mean low bodyfat, I think it's largely irrelevant what kind of resistance work you're doing. Low bodyfat comes from cardio and diet; tailoring resistance work to burn bodyfat is just minutiae compared to that and a waste of time IMO. Weight training on a cut should aim to preserve as much muscle as possible and consistently reducing rest periods (and possibly using lighter weights) isn't the way to do that.


    Mate you say Girondas system was tailored for size..I say it can be tailored for whatever you want..it's what he puts in his mouth that will determine what Girondas system does or doesn't do.

    It's hard to be humble when I'm so great...

    If you even dream of beating me you'd better wake up and apologize...Muhammad Ali
    #19
    nico
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    RE: The Gironda System 2006/07/19 10:28:55 (permalink)
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    JWR, here are those links. If I dig out some more I'll put them up.

    http://www.bodybuildinguniverse.com/routine16.htm

    http://www.fitren.com/?doc=article&aid=104

    http://davedraper.com/forum/showflat.php/Cat/0/Number/8157/an/0/page/0

    http://www.seriousaboutfitness.com/detail/detail_20050101.htm

    http://www.bodybuildinglive.com/vincegironda/

    http://www.bodybuilding.com/fun/becker26.htm

    http://www.ironguru.com/


    Probably got a few more as i said. I'll keep looking. This has made me think about my holiday routine so I have new idea I'll put on my other thread.
    #20
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